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Swim Workouts

  1. I'm No Dara, Tuesday, Sept. 13

    by , September 13th, 2011 at 09:51 PM (The FAF AFAP Digest)

    600 various

    9 x 50
    3 x single arm fly/single arm back/SSR drill

    3 x (10 x 25 back shooters w/MF @ :30)

    200 EZ

    5 x 100 IM drill @ 2:00

    100 EZ

    Total: 2600

    Stretching & Foam Roller, 30 minutes


    I must be getting old. I can't even do two days in a row of drylands without feeling hammered. I was very sore today and so just did the scheduled recovery workout. I'm not sure whether to work through it or take a recovery week wrt weights right now, but I'm inclined to do the latter. And I'll probably shift my lactate workout from tomorrow until Friday depending on how I feel tomorrow.

    Seems like I frequently get overzealous wrt drylands. Will I ever learn? I expect to be sore, but it's not particularly smart to do them back to back. Is it impossible for a master's body to adjust to that?

    I'm also pretty sure the high rep lower weight upper body exercises are harder for me than the low rep higher weight ones I was doing last season. Shoulders feel more fatigued.

    On other news, Fort Son seems happy and starts freshman week orientation tomorrow. He's probably ready for the year to start since he's been on campus since his freshman trip ended Sept 8. My girls have started their fall sports. My skinny sprouting Lil Fort is doing cross country for the first time, and reports loving to run in the woods. She was also all smiles after her first swim team workout yesterday. Mini Fort is swimming and erging this fall to prep for high school swimming and winter crew training.

    Here's another swimming dryland that Q and Jazz can mull over:

    Updated September 13th, 2011 at 11:28 PM by The Fortress

    Swim Workouts
  2. Monday, Sept. 12

    by , September 12th, 2011 at 05:07 PM (The FAF AFAP Digest)

    RC exercises
    assisted dips, 20 assist 1 x 8, 30 assist 2 x 12
    Cavic horizontal cable raise, 20 x 3 x 25
    (I took 26 strokes in my last 100 fly)
    HS hi row, 90 x 3 x 20
    "Leaper machine" -- don't know what this new machine at my gym is called. It's a squat machine, but with a flat surface to stand on and you can set the weight in 1 lb increments. I arbitrarily set it at 50 and did 2 x 15 squat jumps. Hard, but v cool way to do plyos. Was just trying it out today as I did plyos yesterday.
    extreme angle iso squat w/15 DB, 5:00
    extreme angle left lunge, 3:00*
    extreme angle push up hold, 1:00
    extreme angle bicep hold w/5 lb DBs, 3:00

    * I am eliminating the extreme angle iso lunges. They are too tortuous and I dislike them. I'd rather substitute the extreme angle step ups with DBs, which I've done on many occasions and serve the same purpose of building eccentric strength.


    Warm up:

    800 various

    10 x 25 shooter on back

    Speed Sets:

    4 x 50 backstroke spin drill + cruise

    50 EZ

    3 x (5 x 50 @ 1:30)
    1st set: free, 6/7/8/9/10 strokes fast + cruise
    2nd set: dolphin kick on stomach, 9/10/11/12/13 kicks fast + cruise
    3rd set: free, 6/7/8/9/10 strokes fast + cruise

    50 EZ

    8 x (25 fast + 25 EZ) @ 1:30
    odds = fast hands breast
    evens = fast doggy paddle

    warmed down in hot tub for 10 min

    Total: 2500



    Miscalculated. I should have left the drylands for Tuesday. I was really tired in the pool after a double yesterday and drylands today. Almost abandoned the workout and did a recovery swim, but was worried I might feel worst tomorrow. It actually felt a bit better as I went along. The 3 x (5 x 50) set is a favorite of Rich A.

    I'm struggling to get into a routine, and I need one now that summer is over. And I would prefer one where the drylands wouldn't kill my speed in the pool. Looking at my flog, I did 4 dryland workouts and a couple days of parachute work in 8 days. Not consistent with my plan of doing 2 x weights + 1 core. I guess I've been happy to get back to the gym after that month of only swimming? And I feel like I might need a recovery week soon. If I take it next week, then I could hit it hard for 4 weeks and take a week off before the Sprint Classic.

    Tentative plan for the week:

    Monday: weights/speed
    Tuesday: slow recovery swim/yoga
    Wed: lactate set/stretch
    Thursday: weights/plyos (can't go to my team practice b/c of Back to School night)
    Friday: speed/yoga
    Saturday: off
    Sunday: team practice

    Speedo -- want to meet on Friday?

    Updated September 12th, 2011 at 07:19 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  3. MF Love, Friday, Sept. 9

    by , September 9th, 2011 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    700 various
    6 x 50 single arm drill

    Hypoxic Sets:

    10 x 25 back shooters w/MF @ :40
    10 x 25 belly shooters w/MF @ :40
    -- 8 kicks per length w/MF
    50 EZ
    10 x 50 double shooters w/MF @ 1:15
    50 EZ


    8 x 50 w/paddles @ 1:00
    odds = free
    evens = flutter kick w/paddles as board

    Power Set:

    8 x 25 back shooter w/MF & parachute
    -- 13 kicks instead of the usual 8
    50 EZ
    8 x 25 free w/paddles & parachute @ 1:15
    -- went 18-19s
    50 EZ
    -- pool closed
    -- warm down in hot tub.

    Total: 3000


    I wanted to do some easy speed hypoxic work today. I did very little hypoxic work during the long course season. Need to ramp it up again for short course underwaters, especially on my recovery days.

    The parachute work is just killer. I probably should save the parachute for the end of a speed day rather than a recovery day. I've gotten in 5 swims this week + 2 drylands thus far, and I'm pretty beat. Glad I have a massage tomorrow. I'm taking tomorrow off and may just do yoga on Sunday.

    Mr. Fort is running in the Lehigh Marathon on Sunday to attempt to get his BQ. Unlike his recent two marathons, his training had been pretty solid and injury free. His training partner is running the last 20 miles with him to get a solid long run in before he competes in the Chicago Marathon. He definitely has some taper bitchies.

    The sun finally shone here today after many days of pouring rain!

    Updated September 9th, 2011 at 09:26 PM by The Fortress

    Swim Workouts
  4. Escaped the Floods, Sept. 8

    by , September 8th, 2011 at 11:01 PM (The FAF AFAP Digest)
    Drylands -- Core Work

    power wheel roll outs, 3 x 25
    power wheel pike ups, 2 x 10
    cable twists w/yoga ball, 50 x 2 x 15 each side
    back extensions w/plate, 25 x 2 x 15
    Cavic fly pull on FM machine, 20 x 2 x 25*
    (I took 26 strokes in my last 100 fly)

    20 minutes of foam rolling & stretching

    *I first mentioned this in my blog here: Jazz and Q made fun of it, and I didn't persist as I was focused on gaining strength at that time anyway. I've decided, however, that I am going to add this to my upper body dryland routine. I don't do that much swim specific strength training outside of the pool. So I don't think it would hurt to add this, and it might be beneficial for my "dying arms" problem in the 100 fly. Jeff Commings does something similar in concept for his breaststroke kick. And this seems similar to the VASA machine, no?

    Swim/SCY @ Mason:

    Wasn't sure if I was up to the PM practice, but decided to brave it since I only did a short dryland workout. It took me 75 minutes to get there after today's torrential downpour and flooding. I missed almost the entire warm up, which made the first couple sets difficult for me.

    Warm up:

    400 swim
    400 reverse IM something or other
    -- I only did 200.

    Main Sets:

    Vertical Kicking:
    flutter kick, 5 x 20 seconds continuous -- arms at shoulders, arms in streamline, arms at shoulders, arms in streamline, arms at shoulders
    dolphin kick, 3 x 20 seconds continuous -- same as above, but only 3 reps

    8 x 25 w/fins @ :40
    odds = UW fast (I was not ready to go fast.)
    evens = easy
    50 EZ

    8 x 50 free pull @ :45
    #4 and #8 fast
    -- I did #4 & #8 fast backstroke kick (didn't look for times).
    50 EZ

    8 x 75 @ 1:30
    2 x (3 x best stroke + 1 x worst stroke)
    -- did smooth backstroke & breast
    -- feeling gassed already
    50 EZ

    8 x 100 kick, no fins
    2 x (2 x stroke kick @ 2:00 + 2 x flutter kick @ 1:50)
    -- I did 6 backstroke. The last 2 I added fins and did a fast 50 backstroke kick. (26, 25)
    50 EZ

    8 x 75 free
    #1 = 1st 25 fast
    #2 = 2nd 25 fast
    #3 = 3rd 25 fast
    #4 = fast for D people and slow for sprinters
    50 EZ
    -- I used fins and did 6 as 25 easy free + 25 fast back kick + 25 easy free. Skipped the last 2, tired.
    50 EZ

    8 x 25 w/fins @ :40
    odds = UW fast (11, 11, high 10, high 10)
    evens = EZ

    200 EZ (did 100)

    Total: Team 4000/Me 3200 + VK



    This was hard for me. My heart has been racing some the last 2 days from the thyroid meds finally kicking in (should wear off when I'm used to the increase), but that means I'm breathing hard even when I'm swimming slow. Still, I got a solid aerobic workout in, which I haven't for some time. "Aerobic" for me, that is; probably a "quality" workout for many others. I'm not used to having actual intervals and that many sets! And I was happy to get in a few fast 25/50s kicks.

    William and Brad were there and I hadn't seem that at practice in ages. William is visiting from CA. He "congratulated" me on my WRs -- the product of my "annoying ass f*ck fins." I miss his banter! I shared a lane with Claire, who just graduated from Mason and is fast, except hates to kick. There weren't too many people there (1-2 per lane) because of the flooding and road closures. There is no school tomorrow here. And, sadly, 2 people died in Vienna when they were swept away in a creek right down the road from me. I don't live far off the main drag, so was lucky to escape road closures.

    Oh, and I heard from Fort Son today. He told me his freshman trip (hiking) was "amazing" and an "awesome experience." Since he never uses such exuberant words, I think it went well. He also reported learning the Alma Mater song, the title and words of which are different than when I went to Dartmouth.

    Easy day tomorrow and a massage booked for Saturday!

    Updated September 9th, 2011 at 04:34 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  5. No Speed, Sept. 7

    by , September 7th, 2011 at 08:13 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    6 x 50 single arm drill

    20 x 25 shooters w/MF
    4 x front/left/right/back/twirling

    5 x broad jump into pool and squat jump off bottom

    Main Sets:

    1 x (100 fast + 100 EZ)
    2 x (50 fast + 100 EZ)
    4 x (25 fast + 25 EZ @ 1:30)

    100 = dolphin kick on back w/MF, :50
    50s = fly w/fins, went :26s
    25s = flutter kick with fins & board, :12s

    100 EZ

    10 x 25 free w/paddles and parachutes @ 1:15-1:30, went 18-19s

    100 EZ

    Total: 2550


    That is truly the worst speed set I've done in ages. Definitely a product of little to no speed work in 6 weeks and of being hypo. I died big time on the fast 100 kick and I usually do 24s on fast 50 flys. Fly seems the most effected for me at the moment; I felt like I was doing some ghastly other stroke. (This is consistent with Nationals where I was 2 & 5+ seconds off my best times in the 50 & 100 fly.) I may temporarily bag doing fly. Don't want to reinforce poor form. I hope the tide turns soon, as I have no desire to compete feeling like crap. But it can take weeks for thyroid medication to fully take effect and months for your body to fully recover. Grr. And I clearly need to do much more speed work. Last year, I swam at a meet in the end of August and therefore did speed work and sprinting through most of August. This year, I lollygagged with Nationals so early.

    I took Chris' suggestion and used paddles with my parachute today. That is taxing! I'm more tired from that than the fast stuff.

    My brother sent me some chia seeds in the mail (along with some other items I very cleverly left at his house). He encouraged me to add them to my smoothies:

    Updated September 7th, 2011 at 10:18 PM by The Fortress

    Swim Workouts
  6. Monofin Monday, Sept. 5

    by , September 5th, 2011 at 07:17 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    5 x 100 backstroke w/turtles @ 2:00
    12 x 25 shooters w/monofin
    4 back/4 belly/4 twirling

    Speed Sets:

    4 x 25 w/monofin
    -- 12.5 burst + 12.5 easy
    50 EZ

    6 x (50 AFAP + 50 EZ) @ 3:00
    -- did dolphin kick on back with monofin
    -- went 21 high-22 low
    -- would have done more recovery, but it's hard to swim slowly with an MF on
    -- horrible flip turns on the first few, but then got my kick count down
    -- my monofin fell off once when pushing off and once on a flip turn. so I gingerly pushed off all the walls and was paranoid about losing it.
    -- hadn't used the MF in awhile and it is definitely hard on the ankles (though great for making them flexy)

    Warm Down:

    4 x 150 w/paddles
    50 scull + 50 kick + 50 free
    50 EZ

    Total: 2750


    My favorite Finis Shooter monofin,, has been missing for many months. I've tried using my Finis Trainer 2 monofin,, but I don't like that one nearly as much and it's better for long course. I tried the Finis Foil monofin, but that is a monofin imposter! I hated it and promptly returned it -- it's worse than using two fairly stiff fins, very floppy. So I had no choice but to re-order my fave. Hadn't used it in so long that it felt somewhat strange. It's the same size I had before, but seems bigger now. I'd like to start using it more frequently for the short course season this year. Much more fun to do shooters with the MF than fins! Plus, it's easier to work the kick both ways with an MF.

    I was pleased I managed to do a decent sprint set. I didn't have much enthusiasm going in, and the pool was pretty crowded. I warned my lane mate to stay on his side or else risk injury.

    First day of school for my girls tomorrow! But still in mourning for Fort Son.
    Swim Workouts
  7. Sunday, Sept. 4

    by , September 4th, 2011 at 07:08 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 single arm drill @ 1:00
    10 x shooter on back

    Main Sets:

    10 x 50 w/fins @ 1:15
    15 burst dolphin kick + cruise kick
    50 EZ
    10 x 50 w/paddles @ 1:15
    odds = front scull
    evens = torque drill
    50 EZ
    10 x 50 w/kickboard & fins @ 1:15
    dolphin kick 12.5 down to bottom of pool + sprint flutter kick to wall + 50 cruise
    50 EZ

    Total: 2800


    Just a short workout after a long weekend. Taking Fort Son to college was much harder than I envisioned. He is in good hands, and I don't wish for any alternative. But I feel like the family unit is irrevocably altered. His room is strangely neat, but very empty.
    Swim Workouts
  8. Friday, Sept. 2

    by , September 2nd, 2011 at 05:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    600 various
    6 x 50 single arm drill

    Main Sets:

    8 x 25 shooters w/fins

    16 x 25, no fins
    4 x (2 shooters + 2 streamline glide drill)

    4 x 150 w/paddles
    50 scull + 50 dolphin kick on back + 25 shooter + 25 easy
    -- paddles are not conducive to easy shooters

    4 x 100 @ 2:00
    50 back + 50 breast cruise

    8 x 25 closed fist no breather free

    8 x 25 chest press fly, no kick

    200 EZ

    Total: 3100


    Just a pure recovery/technique workout today. I was from yesterday's workouts. And I realize I haven't had a day off since Aug. 25. Probably not ideal at the moment. I need to decide on a weekly workout schedule now that summer is over. I should stretch tonight, but I'm too tired.

    This is my last day with Fort Son. He doesn't come home for Thanksgiving because he has a training trip to Austin, TX. I'm hoping I can go see him race at the Princeton Chase in early November or another race. Otherwise, I won't see him until December. Not surprisingly, he refuses to skype. Boys!
    Swim Workouts
  9. Grown Up Pool, Thursday Sept. 1

    by , September 1st, 2011 at 11:29 PM (The FAF AFAP Digest)

    RC exercises
    HS hi row, 110 x 3 x 15
    skull crushers, 30 x 2 x 20
    push press, 40 x 2 x 15
    assisted dips, 2 x 10 w/40 assist
    -- liked this Icarian machine better than the Cybex I tried in MN
    deadlift singles, 145 x 3, 135 x 7
    extreme angle step ups, 40 x 1 x 10
    -- forgot other set
    explosive leg press, 230 x 3 x 15
    altitude drops, 2 x 10
    med ball slamming, 10 minutes

    Swim/SCY @ Mason:

    Warm up:

    4 x 25 scull

    9 x 100 @ 2:00
    1-3 breast (various kick and drills; I swam with fins)
    4-6 back
    #4 = 50 kick + double arm back
    #5 = 50 kick + 2 left, 2 right
    #6 = 50 kick + 50 fast
    7-9 fly
    #7 = 50 dolphin kick on back + 50 single arm
    #8 = 50 dolphin kick on back + dive drill
    #9 = 50 dolphin kick on back + 50 fly fast

    100 EZ (did 50)

    16 x 25 w/fins @ :40
    1-2 = underwater
    3 = fast
    4 = easy
    -- I did the kicks fastish instead.

    50 EZ

    4 x 200 @ 3:00 (75 free + 50 dolphin kick on back + 75 free
    -- I did the first one as assigned, but was having trouble breathing and left my inhaler in the car. Switched to backstroke kicks for the rest. It was probably the fall + cold water that triggered it; I've put an extra inhaler in my swim bag.

    4 x 100 IM descend @ 1:50

    4 x 50 @ 1:10
    -- alternate easy/fast
    -- did backstroke

    4 x 25 @ :40
    alternate easy/fast

    200 W/D (did 100)

    Total: 3600


    I am really dragging physically thanks to my thyroid. Yoga was really difficult last night as well. It took all my will power to get to the gym today. (And I realize I need to gradually increase the upper body reps after overdoing it my first session.) But not so much to go to swim practice with a real team and an adult pool! As usual, Coach Cheryl gave us a great workout on stroke night. I couldn't really do it justice as I didn't have the steam for the fast parts and had breathing issues. I still really enjoyed it. Shared a lane with Wally and a Mason college student. Mason student: "You two are really fast for, er, er, uh ..." Wally: "geezers."

    I'm planning on a recovery swim at Mason tomorrow over the lunch hour. Hoping I can use the blocks.

    On a cheerier note, Mini Fort got a recruiting letter from a college coach today -- the first day they could contact HS juniors! Phone call to follow. There aren't that many colleges that have women's lightweight rowing, though they're good ones, so she was very excited.
  10. Monday, Aug. 29

    by , August 30th, 2011 at 11:28 AM (The FAF AFAP Digest)

    RC exercises
    assisted dips -- no.
    -- Don't think I can do these; it feels like too much stress on the shoulders. It also felt like my arms were too far apart on this particular machine.
    assisted pull ups -- 4 x 7
    -- assist was 4X (couldn't read the whole number)
    flutter kicks on bosu, 2 x 100
    reverse scoops, 25 x 3 x 15
    back extensions, 25 x 3 x 10
    Ab Solo machine + med ball, 3 x 15
    knee tuck jumps, 2 x 10
    extreme angle isometric squat w/17.5, 3:00
    -- ran out of time for other isos


    easy 1300 meters


    Snuck in a workout at RAC before driving up to Mpls to catch a flight home. I was startled to notice a cornfield right across from the gym. Cornfields everywhere in MN! My home town has changed drastically since I lived there. Mayo has more than doubled in size. I am hoping I left in time before my body went into serious shock from dog exposure.

    I'm pretty beat from 4 days in a row of drylands. Also tired from three trips in August, with not much solid sleep. Just yoga and errands today for me. Hopefully, I'll be able to do a real swim workout on Wednesday, not just this floating around stuff I've done almost all of August. I am planning on stealing Chowmi's last workout.

    Mason reopens on Thursday. I'm going to my first team practice in ages on Thursday night. I'm looking forward to having a clean, cool, quiet place to work out on Fridays as well.

    4 days until the trek to college with Fort Son ...

    Updated August 30th, 2011 at 01:04 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  11. Sunday, Aug. 28

    by , August 28th, 2011 at 08:23 PM (The FAF AFAP Digest)

    RC exercises, 10 minutes
    HS front pulldown, 80 x 2 x 20
    --very different from the HS machine at my gym; weights separate for each arm
    DB row, 30 x 2 x 15 each side
    floor bench press, 40 x 2 x 20
    tricep press down, 35 x 2 x 20
    overhead squats, 45 x 2 x 10
    captains chair, 2 x 15
    Ab Solo machine, 4 x 15 w/8 lb med ball
    -- this was a cool device. you sit on a bench and throw/slam med balls into a hole and they roll back out to you

    foam roller & stretching, 10 minutes


    600 various
    6 x 50 single arm @ 1:00\
    6 x 50 kick w/board @ 1:00
    8 x 100 free w/paddles & fins @ 1:45
    50 EZ
    9 x 50 IM @ 1:15
    50 EZ

    Total: 2550 m

    steam room
    hot tub


    Ventured off to the Rochester Athletic Club today on a one day pass. Very nice and spacious facility. Only a 5 lane and shallow pool. but at least I got wet. I did fewer sets on the drylands today after practically being paralized after my last session. And I mostly stuck to the upper body after killing my legs with P90X and Insanity the last two days. I was just dragging in the pool. I can do isolated drylands and yoga poses being hypo, but even basic aerobic aerobic work seems pretty tough. At least it's only August!

    Leaving for home tomorrow!
  12. Wed., Aug. 24

    by , August 24th, 2011 at 05:34 PM (The FAF AFAP Digest)

    600 various

    4 x 100 w/paddles
    25 scull + 25 free + 25 kick + 25 free

    8 x 50 back w/turtles @ 1:00

    5 x through w/fins:
    3 x 50 IM (fly/back, back/breast, breast/free) @ 1:00
    100 back kick @ 2:00

    8 x 25 shooters w/fins

    Total: 2850



    Was pretty busy today and didn't have much time for a proper swim. Though my lats were so sore, I don't think I could have managed one anyway. It hurt to put my arms in a streamlined position.

    Today's good news: My clothes and favorite flip flops were still at the Rec Center where I abandoned them yesterday! And we're having lobster tonight!

    Bad news: Saw my doctor for a 3 month check and I'm hypothyroid again. I was very deflated by this initially, but upon reflection I realized this explains some things. For the past month or so, I've felt sluggish, had increasing digestive/sleep/GI issues, renewed cramps, tingling in the hands and feet, etc. -- all thyroid symptoms. (This is how I felt last summer + early fall.) Swimming wise, it may explain why I never felt good during my taper, always complaining about sluggishness despite resting. It could also explain why I was so tired at Nats and running out of gas in very race, even my 50s. My times were off, especially compared with my great taper meet in March. Even my 50 back time of 32.5 was decidedly slower than the 30.6 I threw down in SCM. Apparently, some people's thyroids are hard to regulate and can be up and down. I need to remember to call my doctor next time rather than waiting for an appt! Lesson learned. Hopefully, I'll feel significantly better in a couple weeks. I hate not being my energetic self.
    Swim Workouts
  13. Earthquake Interruption, Tuesday, Aug. 23

    by , August 23rd, 2011 at 10:46 PM (The FAF AFAP Digest)
    This has been a trying summer swim wise for me. Mason has been closed the entire summer. Oak Marr is now closed until October. Most of my practices have been in a crowded pool with lane closures, kiddie campers, kiddie poop, no backstroke flags and noodlers. Very frustrating. But I never in my wildest dreams imagined I'd be hauled out of the pool mid-workout for an earthquake. But I was, around 1:50 or so pm today. Oddly, despite it being a 5.8, I didn't feel a single thing in the water. Like most buildings in the area, we were evacuated from the pool and building right away. We couldn't even go to the locker rooms. After standing outside for some time in disbelief -- earthquakes are rare here -- I realized I needed to leave soon to get Lil Fort, who was at the mall with her visiting cousins. I didn't know if they would be evacuated or not, and my cell phone wasn't working. So I abandoned my clothes in the locker room and drove off clad only in speedo, another workout thwarted. Fortunately, I managed to collect them at the designated place and time without much problem. (Yes, they thought I was mental cruising up in my convertible with only a swimsuit on.) Fort Son was sculling on the Occoquan during the earthquake, which also stressed me out. But, after a bit, he reported feeling like he was waked by a cruise liner, but didn't capsize.

    The damage wasn't too bad at the house with only a few things broken though everything flew off the shelves. Apparently, the Washington Monument is closed indefinitely with damage and the National Cathedral lost an entire spire. Many businesses and the government shut down and gridlock ensued. I stayed home a few hours before venturing out.

    Anyway, here's what I got in:


    Warm up:

    600 various
    8 x 50 fly drill @ 1:00
    8 x 50 backstroke w/turtles @ 1:00

    Main Sets:

    8 x 100 @ 1:45
    odds = IM (drill fly b/c of lane noodler)
    evens = backstroke kick

    Earthquake interruption during #7

    Total: 2150


    RC exercises, 10 minutes
    extreme angle isometric holds:
    left lunge, 3:00
    right lunge, 3:00*
    bicep hold, 4:30
    tricep hold, 5:00**
    squat w/10 lb DB, 5:00

    * Had to take a couple 3 breath breaks during the lunges as recommended in the article I cited a couple days ago. The lunges are so much harder than the squat for me.

    ** Had to use 3 lb handweights instead of 5 lb ones.

    Bikram Yoga, 90 minutes:

    We had a new instructor heat nazi tonight. It was crowded and I was slightly worried after a couple other classes with her, but she kept the temperature lower than other times. (I must admit I complained about it to another experienced instructor after one of my classes.)


    My lats and muscles around the inside elbow area were really sore, probably predictable so, after yesterday's gym effort. Perhaps high reps, lower weight isn't so easy! I have a very busy day tomorrow with leaving for MN Thursday am. I really hope nothing gets in the way of a swim tomorrow! My right shoulder does feel better now after intensive RC work and taking a week off swimming.

    Updated August 23rd, 2011 at 11:08 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  14. Friday, Aug. 19

    by , August 19th, 2011 at 04:38 PM (The FAF AFAP Digest)

    RC exercises, 20 minutes
    hip abductor, 100 x 2 x 15
    explosive leg press, 210 x 2 x 10
    box jumps, 10
    altitude drops, 2 x 10
    extreme angle isometric holds:
    -- squat w/10 lb DB, 5:00
    -- left and right lunge, 2:00 ()
    -- bicep w/5 lb DBs, 4:00
    -- tricep w/5 lb DBs, 2:30
    med ball slamming in racquetball court
    -- single arm slams w/2 lb ball as shown in article Q posted on my blog the other day.
    -- 5-10 minutes of slams w/power system ball
    (less intensity than usual)


    Made the mistake of going to SpringHill Rec (close to gym) instead of OakMarr Rec. Kiddie campers were everywhere, some lap lanes were closed, and no backstroke flags. Impossible for me to get in any kind of workout under those conditions. So opted for a drilly/fat burning/lactic acid reducing/keep feel mellow swim, thusly:

    Warm up:

    600 various

    Main Sets:

    --used fins

    10 x 50
    25 front scull + 25 back shooter

    10 x 50 breast @ 1:00
    -- easy on shoulders and underwaters get heart rate up

    50 EZ

    10 x 50 flutter kick with fins & board @ :50

    50 EZ

    10 x 50 w/turtles
    25 breast + 25 back
    -- very hard doing breast with turtles, particularly trying to recover.

    50 EZ

    Total: 2750


    Thought briefly about heading to bikram for a triple. But my legs were feeling crampy, so decided against that. Off to dinner and a movie soon.

    Looking forward to seeing and watching everyone at the TC tomorrow! My camera is charged.
  15. Sewickley Swim, Aug. 14

    by , August 14th, 2011 at 10:30 PM (The FAF AFAP Digest)
    I journeyed to Sewickley to work out with Jimby today, but he had a "crick" in his back. We chatted and had a steam and I muddled through the following workout.


    Warm up:

    600 various

    7 x 50
    odds = single arm fly
    evens= single arm free

    Steam room, 15 minutes

    Main Sets:

    3 x 100 flutter kick w/board @ 1:45, moderate
    50 breast
    3 x 100 flutter kick w/board @ 1:30, fastish
    (1:05-07, not too speedy)
    50 breast
    3 x 100 flutter kick w/board @ 1:45, moderate
    50 breast

    50 EZ

    8 x 100 @ 2:00
    25 breast + 25 back + 25 breast + 25 back fast

    50 EZ

    5 x (25 fast + 25 EZ)

    50 EZ

    Total: 3000


    My right shoulder is still really bothering me. And being away with family is not conducive to mega RC exercises. Part of me wants to pack it in for the long course season and cross train next week. And I would have plenty of time to do just that as my Lil Fort is in NY for the next week. But part of me wants to swim at the TC too. I'm driving home tomorrow and will see how it feels then. I would just like it to completely heal freaking soon!
    Swim Workouts
  16. Noodler Magnet, Aug. 12

    by , August 12th, 2011 at 09:45 PM (The FAF AFAP Digest)

    warm up:

    600 various
    10 x 25 shooters on back

    Main Sets:

    10 x 50 fly drill
    1-4 & 6-9 single arm fly
    5 & 8 easy speed fly
    50 EZ

    10 x 50 back drill w/turtles
    -- Love turtles for backstroke, after being indifferent for free. They definitely promote an EVF and a shallower arm pull. Shallower rather than deep works better for me on backstroke.

    10 x 50 breast drill
    1-5 alternate dolphin and whip kick
    6-10 1 pull 2 kick
    50 EZ

    16 x 25 fast dolphin kick w/board and fins @ :30

    50 EZ

    4 x 100 w/paddles @ 2:00
    50 scull + 50 free

    Total: 3300


    I am a noodler magnate. I've been thinking about this phenomenon or awhile. When there is only one person per lane, noodlers and lap swimmers inevitably want to join my lane. Today, someone wanted to jump in my lane with an actual swim noodle around her waist. Seriously? And why me? I can only surmise that the principal reason is that I'm not a continuous lap swimmer, rest on walls frequently and hence can be more easily interrupted and asked to share. After many years of swimming during lap swim hours, I have also observed that women are always asked to share before men -- no matter which sex is asking. I am well used to sharing lanes. But I have to admit to be slightly perturbed when a slow poke with a super wide breaststroke kick who gravitates toward the middle of the lane chooses my lane instead of another slow poke lane. This even happened yesterday to Wolfy and me. Those of you who train with teams have no idea how frustrating this can be sometimes. Today, when I wasn't even sitting on a wall, someone stopped me in the middle of one of my 50 flys. Seriously?

    I did mostly a recovery workout today with a sprint endurance kick set. Then I crawled through absolutely appalling traffic to Pittsburgh. Rush hour apparently starts at 2:00 pm in the DC suburbs on Friday.

    Hoping tomorrow will be more fun. I'm out of the pool and onto roller coasters!
    Swim Workouts
  17. Gorgeous Day for LCM, Aug. 11

    by , August 11th, 2011 at 06:49 PM (The FAF AFAP Digest)
    LCM @ Rockville:

    Warm up:

    12 x 50 various, broken with Wolfy chats

    Main Sets:
    -- used fins

    4 x 50 burst dolphin + cruise

    5 x 100
    50 free + 50 back kick build

    50 EZ

    5 x (50 easy speed fly + 50 EZ)

    50 EZ

    5 x (50 back @ perceived 100 meter speed + 50 EZ)

    100 scull w/paddles
    100 free w/paddles

    Total: 2600 m


    It was an utterly gorgeous day for a drive to MD to swim in Rockville. Bonus: I got to see Wolfy and catch up on life and swimming a bit. His advice: don't "go crazy" before the Terrapin Cup.

    Since I am so unused to swimming outside, it seems difficult to really let 'er rip. I'm always worried about swimming straight, crashing into the slow mo lap swimmers there, crashing into the bottom at the shallow end, or crashing at the end with no backstroke flags. Much mental energy goes into crash avoidance. I also get utterly distracted by the sun and the reflections in the water.

    I did the 50 flys today mostly for psychic benefit. The 50 still seemed very long. The backstroke 50s were much easier. I was mulling over going to hot yoga tonight, but I find myself too tired from that wee workout. Read: out-of-shape-sprinter-from-excessive-tapering. And, besides, I must pack! I'm going to Pittsburgh tomorrow for the weekend. Roller coasters at Kennywood and a swim with Jimby await! Will try to squeeze in RC exercises and stretching tonight.

    My right front shoulder is still bothering me some. I suspect I re-aggravated it with the sprinting at nationals. It would probably appreciate some gentler aerobic work for awhile. Perhaps after the meet.
    Swim Workouts
  18. Tuesday, Aug. 9

    by , August 9th, 2011 at 06:38 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Sets:

    20 x 25 shooters
    back, belly, left side, right side, twirling

    3 x (8 x 50 w/fins) @ :45
    :30 between rounds of 8
    1-8 = back, 2 SDK (unnatural!)
    9-18 = flutter kick w/board
    19-24 = back, 2 SDK

    50 EZ

    10 x 50 fly drill @ 1:15

    5 x 50 easy fly @ 1:15

    150 EZ

    Total: 3250



    I'm still not ready for prime yet. It takes me forever to recover from a nationals outing with the travel, meet sleep, racing, adrenaline, etc. Did manage to get in a decent aerobic set where I had to consciously remember not to kick off the wall. Hopefully, I can do something more interesting tomorrow.

    I was planning to go to Rockville, but I got sidetracked by errands. All 3 of my kids have August birthdays and I need to get cracking on procuring the necessary college stuff for Fort Son. He doesn't seem to think he needs a thing! When I texted him to ask if needed X, he said I must have his gender confused. (rolls eyes). I am wondering how often he will actually do laundry ...

    I entered the Terrapin Cup. 200 back for a 100 split on Saturday and 50 fly on Sunday. I'm sure I won't be near my best time in the 100 back, but I'd like to go under 1:18. I'm only going to rest 3 days for this meet. I can't see at this point how more rest will help my 100.
    Swim Workouts
  19. Recovery, Aug. 8

    by , August 8th, 2011 at 05:49 PM (The FAF AFAP Digest)

    -- Used fins for most of it b/c of sore shoulders.

    Warm up:

    600 various

    Main Sets:

    10 x 50 single arm drill @ 1:00
    odds = fly
    evens = back

    10 x 50
    odds = 25 back shooter + 25 front scull
    evens = 25 belly shooter + 25 back scull

    10 x 50 free w/"turtles" -- the Finis PT Paddles

    8 x 100 @ 1:40
    odds = back kick
    evens = back no SDK

    8 x 25
    odds = underwater "human" drill
    evens = russian breast drill

    8 x 25 breast kick

    8 x 25 chest press fly

    Total: 3500

    ART, 30 minutes



    1. My shoulders feel petty sore and beat up from the ballistic sprinting at Nationals. I was very glad I had scheduled ART for today to help speed recovery. My chiro said nothing seemed too inflamed, just tight. I need to get back to stretching and RC exercises. Didn't do any during Nationals.

    2. I tried Chris' "turtles today. They were interesting; no opinion yet. I think they can be used for breaststroke too to promote the EVF. I can't recall if Chris has used them for backstroke ...

    3. Mr. Fort won his age group at a duathlon (run 2, bike 26, run 4) yesterday. Over 600 entrants. I couldn't believe the schwag -- t-shirt, food goodies, an award plaque and a coupon for free Sauconys running shoes.

    4. Pete McCoy video'd most of my 50 back. Thanks Pete! It was very nice to see part of it. There didn't look there was much wrong with that race, from what I could tell. I was pleased with my reaction time on the start and had the perfect depth for my SDKs.

    [nomedia=""]‪colettem 50bk‬‏ - YouTube[/nomedia]

    Post Nationals Thoughts:

    Nationals provided me some valuable feedback for my training & tapering.

    1. I dislike training SCY for LCM, and hope to avoid a repeat. I don't need to swim long course all the time, but 2x week seems like a minimum to me. 3x would be ideal. If I have another season where I am relegated to SCY for whatever reason, I likely would stick with a local meet and only do the 50s.

    2. I should have altered my now quasi standard speed based training beginning in May. If I had a do over, I would probably have done less kicking, more "best average" lactate type sets > 50 and more timed swims > 50s. A few short rest steady state sets would have been fine too, though I still not persuaded that they're strictly necessary for long course sprints. I just needed to do more hard swimming in LCM to prep properly! Even 50s require some some solid sprint endurance training. Cue Geek laugh.

    3. I overtapered, I believe. Though the BluFrog coach asked me how this could be true in light of my backstroke record. I essentially followed my pre-Albatross taper and maybe rested even more. This was probably perfectly fine for yards, but not for LCM for me. Live and learn. The taper I did for the Indy meet was more gradual and had higher yardage the second week out. I don't recall dying on 50s in Indy like I did here. Though part of that may have been the tech suit effect.

    4. Long course fly is freakin' hard. This is evidenced by the fact that almost no one swam any of the fly distances in my geezer age group at nationals. And by the fact that my abysmal swim is currently ranked #3 in my age group. I'm retiring from the 100, as I said earlier. Others have suggested that it wouldn't be quite so deathly if I trained properly for it. But I'm not sure what "properly" is for that event. And I just don't have the proper stroke mechanics for it. My fly is power oriented. I'll stick to short course 100 flys where I can kick more.

    5. I've historically been faster dolphin kicking underwater on my back than my belly. But my dolphin kick on my belly has improved this year after focusing on it more in practice and doing scads of 15 meter bursts. Last year, I was popping up sooner, especially in the 50. This year, I've taken more kicks in both the 50 and 100 in meets. And I've been kicking 15 meters on the start pretty consistently. I'm going to keep working on this during the short course season.

    6. I have to concur with Water Rat about the food at nationals, including the Gold Medal Sponsor room. I could never find any fruit! Not even a banana. And the meals were not friendly for the gluten free crowd. One day there was nothing but pasta to eat. I was grateful to have my own stash of energy and rice krispie bars.

    7. I wish the water had been clearer at nationals. It was pretty murky for a state of the art pool, which I think may also have hampered judging the finish.

    8. Jeff Commings has asked me to be on the Swimming World TV Morning Show on Wednesday. Should be fun!
    Swim Workouts , ART
  20. Wed., August 3

    by , August 3rd, 2011 at 10:09 PM (The FAF AFAP Digest)
    I'm just beat! Had a very long travel day with a lot of walking in airports. My GPS went on the fritz -- never fun for someone like me who has no sense of direction. Finally made it to the pool around 4:00. I saw some friendly faces, swam a 1000 or so, did a couple starts. Ahelee said I "went through the hole.". . Unfortunately, left a towel at the pool and misplaced my pearl earrings. . In general, I fel pretty horrible -- tired and my stomach feels off. I hope it's just travel related or Jimby inspired. Hoping a good nights sleep will do the trick!

    Updated August 3rd, 2011 at 10:30 PM by The Fortress

    Swim Workouts