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Swim Workouts

  1. Thursday, April 9

    by , April 9th, 2009 at 03:38 PM (The FAF AFAP Digest)

    2 mile warm up run on treadmill

    15 minutes of RC exercises

    15 minutes of stretching


    700 variety swim, kick, drill

    10 x (25 easy speed fly + 25 easy)

    50 EZ

    8 x (50 backstroke AFAP + 50 easy) @ 3:00

    200 c/d

    Tota: 2250

    The speed/lactate set started off a bit rough. I was at least a second slower than usual on the first four 50s. Didn't know if it was due to the outdoor/shallow pool or the fact that my arms/shoulders were weary from weights. In any event, I was in the normal range on the last four. The last one was fastest at 25ish. Oddly, I felt like I could have kept going. Usually I'm dead after 6 AFAP efforts. Even though this workout was much less yardage than the one I did on Tuesday, I expect to be more tired from it later on.

    Off to Mt. Lemon now!

    Updated April 9th, 2009 at 08:03 PM by The Fortress

    Swim Workouts , Running
  2. Monday, April 6

    by , April 6th, 2009 at 07:11 PM (The FAF AFAP Digest)
    Swam and lifted at the Tucson Y today. Really nice Y!! The weight/exercise room was jam packed. However, there was another room with plentiful free weights and hammer machines that was relatively empty. The pool was fine, and had a nice view of the mountains. However, I just can't swim backstroke fast outside. Doing shooters on your back is even worse. Glare, glare, glare. I'm sure it's an east coast disability. Aside from backstroke, it's lovely swimming outside in the sunshine.


    decline press on Hammer machine, 90 x 2 x 10 (couldn't find a standard bench press Hammer machine)
    ground squat on Hammer machine, 90 x 2 x 10 (these were an interesting cross between a conventional squat and a deadlift/rack pull. probably should have used more weight.)
    alternating hammers, 20 x 2 x 20
    overhead trcipet press, 35 x 2 x 15
    2 x 8 neutral grip pull ups
    front lat pulldown on Hammer machine, 130 x 2 x 12
    push ups on flat part of bosu, 2 x 15
    (a man tried to warn me that this might hurt my shoulders)
    back extensions w/25 lb weight, 2 x 25
    elevated crunches w/10 lb weight held by feet, 2 x 25
    dead bug on bosu, 2 x 15
    supported reverse crunches w/10 weight held by feet, 2 x 15
    incline crunch, 2 x 25
    decline reverse crunch, 2 x 25


    Warm up:

    700 variety swim, kick, drill

    Aerobic Sets:

    4 x (4 x 50) @ 1:00
    1st 4: fly back
    2nd 4: backstroke kick
    3rd 4: back breast
    4th 4: dolphin kick on back

    8 x 100 w/fins @ 1:50
    done 25 shooter, 25 back, 25 fast fly, 25 easy
    (did 2 shooters on my back and flipped over to belly for the rest)

    50 EZ

    Backstroke Kick Set:

    4 x through:

    100 tempo backstroke kick @ 2:00
    50 backstroke kick fast @ 1:00
    50 easy @ 1:00

    Speed Set:

    8 x (25 AFAP + 25 easy) w/fins
    4 fast free, 4 fast fly

    150 EZ

    Total: 3700

    Wish I could break up my workouts more. Feel like I've been doing back to back weight-swim frequently lately and it's rather exhausting ...

    Lap swimmers in Tucson aren't as noodly as my usual pool. There were a couple pretty fast masters swimmer there. (Doing 100 freestyles and slow kicking though.) The masters group works out at 5:30-700 AM, not pm as my mother told me. Hence, I will not be availing myself of this option, despite the time change. (No way will I be able to stay on east coast time.)

    Updated April 8th, 2009 at 09:00 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  3. Friday, Apr. 3

    by , April 3rd, 2009 at 06:25 PM (The FAF AFAP Digest)
    Slept in today as schools are closed for spring break. I did have to drag my 8 year old with me to the swim portion of my workout, poor thing, but I bribed her by downloading some new things on her ipod and breaking out a new book. That'll put me in line for mother of the year, for sure.


    bench press on Hammer Strength machine, 90 x 2 x 8
    incline press on Hammer Strength machine, 90 x 2 x 8
    deadlift, 110 x 2 x 10
    squat-row on cable machine standing on flat side of bosu, 30 x 2 x 15
    kneeling cable ab crunch, 70 x 2 x 10
    2 x 10 chin ups

    external rotators, 10 x 2 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25
    arm extensions, 3 x 2 x 15 (forward, V, side)

    decline reverse crunch, 2 x 25
    elevated crunch w/10 lb DB held by feet, 2 x 25
    V Ups w/med ball, 3 x 15
    pushups on flat side of bosu, 3 x 15 (these are harder than regular push ups and work the core more)

    10 minutes stretching


    Swiped Chris' workout from earlier today and modified it to add some sprinting.

    Warm up:

    700 variety warm up
    200 ballerina sculling -- unlike Tall Paul, no tutu needed!

    Kick Endurance + Sprint Set:

    dolphin kick with monofin:

    1 x 200 @ 3:00
    2 x 100 @ 1:30 (went 1:05s)
    4 x 50 @ :45 (went 29-30)
    100 EZ
    8 x (25 AFAP dolpin kick w/board & MF + 25 recovery kick) @ 100

    100 EZ

    Swim Endurance + Sprint Set:

    used fins, shoulders very tired from all the pushing weights

    1 x 200 backstroke @ 3:00 (6 SDKs off walls)
    2 x 100 backstroke @ 1:30 (8 SDKs off walls)
    4 x 50 backstroke @ :45 (10 + 6 SDKs off walls -- couldn't stay under longer b/c of short rest intervals)
    100 EZ
    8 x (25 AFAP + 25 easy) @ 1:30
    (AFAP = 4 fly, 4 free)

    No idea why, but it's harder for me to recover from an AFAP swim than an AFAP kick. I also do all AFAP 25s as no breathers.

    300 C/D

    Total: 3500



    Sent my entries in for Zones this am. Just entered 100 free, 50 breast, 50 back, 50 fly and 100 back.

    SCM Meet:

    Had been planning on going to a SCM meet in NY:

    But the order of events is absolutely ghastly. All the 200s are first and all the sprints are after. I hate this kind of lineup. It seems like a social engineering effort to mandate that people swim a 200. If I'm concerned about my 50 times, I certainly won't be doing a 200 before. What sprinter would? I may still go up. Not sure what to swim, if I do ...

    This meet is, at least, driveable. There are no SCM meets in PV the rest of the year.


    There is likewise only 1 LCM masters meets in PV, with the possible exception of Zones in mid to late August. I'm not going to Zones, as I'll be on vacation after Indy. I won't go to Hains Point either as it's a rather nasty pool (hairballs anyone?) and outside.

    I checked out the kids' schedule and there are quite a good selection of close LC meets:

    May 15-16: LC Derby at GMU

    May 24-25: VA St Champs at OakMarr

    June 13-14: Meet at GMU

    June 20-21: Meet at Takoma

    July 16-19: Junior & Senior Champs

    Not sure which ones my kids' team will do. I may swim one day at a couple of the meets. I'l probably opt for the afternoon ones. I know the LC Derby and Junior Champs are afternoon meets. Despite my deplorable 100 LCM fly at Zones last year where I almost DQ'd, I may nonetheless try this event again at a kids' meet since I won't be swimming it at Indy. I guess I'm a glutton for punishment. I'd also like to do a 200 back LCM this summer.



    1. I didn't mind doing bench press and incline press on the Hammer machine. Is this a better machine than the Nautilus machine? It seemed much harder. Maybe cuz you're not supine?

    2. What's the difference between a bench press and incline press really? Does it make any difference which one we do?

    3. I think I've been doing harder core work the last 6 months than I was previously doing. Seem to be using more weights and benches. Hope it's helping.

    4. I ordered weight lifting gloves, ab slings and more nose clips last night. (Yes, Ahelee, I am going to master the damn thing for my 100 back!) My son was very happy about the ab slings since, as he reminds me, we have a pull up bar on the rafter in our garage.


    Building Strength:

    Had a conversation with Jimby last night about the new article he's writing on masters swimming. He's busy interviewing exercise physiologists and the like. A prominent one (can't remember who) told him that he's not convinced weights help swimmers become stronger in the water. That swimming helps swimmers become stronger in the water. This reminded me of something Jazz mentioned on his blog the other day: "Using swimming as specific strength training ... There's some evidence that fatigue in training can enhance strength. By introducing fatigue into my swimming, I may be increasing my strength in the water."

    Jim did say that the physiologist agreed that doing "power swims" in the water, much like I do, is the best way to build strength in the water.

    But does this really mean that weights don't help sprinters? Hard for me to believe, as all the elite sprinters do them. If you're becoming stronger, and assuming you have good technique, don't you almost necessarily go faster? This is what Ande has referred to as "free speed." Jim was sort of disputing that this phenomenon even exists. Hmmmm ...
  4. Thursday, April 2

    by , April 2nd, 2009 at 03:43 PM (The FAF AFAP Digest)
    PM Swim/SCY/Solo:

    Did a variation of a workout JMiller recently posted. Sprint workouts are sometimes very time consuming with the mega rest intervals and slow recovery swimming ... Still coughing, colds always make me feel like I have no lung capacity.

    Warm up:

    700 variety swim, kick, drill

    Aerobic sets:

    3 x 200 cruiser free w/snorkel

    Took me awhile to get used to the dorkel, but I could eventually flip with it. Can't streamline with the darn thing though.

    12 x 50 @ 1:00
    rolling IM order by 25s

    50 EZ

    Speed work:

    6 x (25 AFAP flutter kick w/fins + 50 EZ)

    Tried the first 2 25s with the snorkel. It actually made me slower. I was freaked out by the ability to breath on a 25, so I took it off.

    50 EZ

    6 x (25 AFAP free w/fins + 50 EZ)

    50 EZ

    2 x (50 AFAP backstroke w/ nose clip + 100 EZ)

    Went 25-25.5ish. Went past the 15 meter mark with the nose clip on.

    100 EZ

    Total: 3400


    Nose clip:

    Did anyone notice that Tyler Clary wore a nose clip in his 200 back at the NCAAs? Ahelee and I were thinking it looked like a real "clamp." Wish I knew what kind he was wearing. Mine stayed put today, but I didn't do any backstroke starts. I just can't seem to get them tight enough. I'm going to order some more of the speedo and tyr competition ones. I might take a wrench to one of them and see what happens. lol


    I'm a little worried about weights next week as I'll be in Tucson away from my gym. My mother has a bowflex machine. Never used one. Are they any good? Can you do a variety of exercises on them? Not sure about the Y near her house either.

    Shoulder Exercise:

    A friend passed along an RC exercise I thought I'd share:

    Lie on a yoga ball facing the floor. Pull your shoulder blades together and extend your arms to the side. While keeping the shoulder blades squeezed, turn hands so that thumbs face up and make small chopping motions seven times while moving towards hips and then 7 times back towards head. Turn hands flat and do 7 reps down and back and then turn hands so that thumbs face down and do 7 more reps down and back. Do 5 sets of these. The hard part is keeping those shoulder blades together but it's great for building up those little muscle that keep your shoulder working correctly.

    Weight Lifting Gloves:

    Tim mentioned that Harbinger gloves were very good.

    But which of these would be right?

    Updated April 2nd, 2009 at 04:47 PM by The Fortress

    Swim Workouts
  5. Actual Workout, Wed., April 1

    by , April 1st, 2009 at 06:11 PM (The FAF AFAP Digest)
    OK, I didn't do descending 500s or 25s on the :30 this am. But I did get up at 4:45 am ... just went back to sleep later.

    Still a bit lacking in energy, but managed to get in back-to-back weights and swim session.


    standing lat pull down, 140 x 2 x 8
    tricep press, 50 x 2 x 10
    back squat w/50 lb BB, 50 x 2 x 15
    alternating hammers, 20 x 2 x 10, each arm
    external rotators, 10 x 3 x 15, each side
    10 chinups
    twisting balance cable rotation, 40 x 2 x 15

    (This is a Dara exercise. I used to do it frequently and then sort of forgot about it. You do it this way: Using the cable machine, hold a small sized balance ball in left arm at stomach and reach around the ball with right hand to grab the cable then rotate from the middle to the right and the left, working the obliques. Each side.)

    squats on flat side of bosu w/10 lb DBs, 20 x 2 x 15

    (A Dara balance exercise, except she uses 40 pound DBs. This was the first time I'd tried this, so started low.)

    burpee + airsquat, 2 x 10 (I must be too fatigued still to do these. Otherwise, I am simply unfit or they are very hard.)
    decline reverse crunches, 2 x 25
    V Ups w/med ball, 2 x 15
    crunches w/med ball between knees, feet off floor, 2 x 25
    prone scapular scrunches, 2 x 25
    elevated reverse ab crunch w/10 DB between feet, 2 x 15
    (I was in some "machine" for this where your forearms are supported. Don't now what you call it. lol)

    Saw a studly chick doing hanging reverse ab crunches this way. She also did reverse crunches twisting to each side. Looked very cool and a nice core exercise:

    Note for Jazz & Q: This is not a "shiny" new exercise. lol. This is just a variation on the crunch. I like a constantly changing core workout. Or at least periodically substituting in exercises that are harder.

    5 minutes of stretching



    Warm up:

    700 variety swim, kick, drill

    Main sets:

    20 x 25 UW shooters on back w/MF and nose clip @ :30
    (did an interval to keep myself honest. kept losing the nose clip again. argh. )

    50 EZ

    3 x (5 x 100 + 50 EZ)

    1-5, 100 dolphin kick w/ MF on back @ 1:45, descend

    Went 1:10, 1:05 1:02, :59, :49
    (was surprised by the :49, the nose clip helps me stay under longer & go faster)

    6-10, 75 cruise free, 25 fast fly @ 1:45

    (I'm trying to do more fly at the end of 100s instead of just in stand alone 25s)

    11-15 @ 2:30, done as:

    25 AFAP doggie paddle speed drill, 25 easy DAB, 25 feet first backstroke scull, 25 easy speed fly

    (Uh, the doggie paddle speed drill is a bear on the forearms!)

    100 EZ

    10 x 50 @ 1:10
    odds, dolphin kick w/MF & board @ 80%
    evens, single arm fly drill w/MF

    after each 50, 10 pullouts/press ups (not sure which is the right terminology, heard both)

    200 C/D

    Total: 3700



    Tried back squats instead of goblet squats today using just a 50 pound barbell. They were pretty easy. However, I don't like using the barbell. I can see where if the weight was heavier it would be hard to handle without a spotter. I'm always working out solo, and don't really want to depend on squatters. Since that's the case, is it better to do goblet squats with DBs or BB squats with light weight or shift to the Smith machine?

    Updated April 1st, 2009 at 06:19 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. Ambulatory but no AFAP, Tuesday, March 31

    by , March 31st, 2009 at 04:06 PM (The FAF AFAP Digest)
    Well, it's been a rough 3 days with this cold/flu bug. Was supine most of the time. This is the first time I've gone 3 days without exercise in a loooong time. I usually rush back too quickly and possibly end up extending the illness. This time, I decided to try more rest. Feel better today, but still have a cough, some wheezing and no energy. Certainly throws a wrench in my "train like crazy for 3 weeks" plan. I think it'll take me a couple more days to fully recover. I despise being sick -- very common reaction, I'm sure. Upper back soreness is gone, but my shoulder feels twingey -- too much laying around!

    Went to the pool for a short workout today. Oddly, when I'm under the weather, it's easier for me to kick than swim, so I did a lot of kicking.


    Warm up:

    700 variety warm up

    Kick sets:

    20 x 25 UW back shooters w/nose clip + MF,
    alternate pretty fast & easy speed

    50 EZ

    10 x 50 dolphin kick w/board
    alternate pretty fast (:28ish) & easy

    50 EZ

    Modified Geek set:

    3 x (3 x 50 @ 200 pace + 10 pullouts @ 1:10 + 2 x 50 EZ @ 1:10)

    1-3, backstroke
    4-6, IM order by 25s
    7-9, backstroke kick
    90 pull outs

    Couldn't really do these at 200 pace. Not enough zip.

    300 fartlek dolphin kick w/MF with 10-15 meter bursts (wanted to do more, but packed it in)

    150 EZ

    Total: 3000


    More Cross Fit:

    Heard reports of other swimmers trying Cross Fit workouts and feeling "dead" after. Here's a couple:

    1:00 intervals, 3x thru 6 stations:

    #1 rowing machine
    #2 heavy bag*
    #3 sit up station #1 with crunches & bicycles
    #4 burpees
    #5 bungee cord alternating fly/free pulls
    #6 sit up station #2 with double leg lifts, single leg lifts and scissors

    * Quick posted a Race Club thread last week, which noted that TRC does many boxing drills to help increase turnover in freestyle.

    I wonder what the bungee cord is that is being used for station #5? Same as Ande's resistance bands or something else?

    3 x thru

    400 meter run
    5 push ups, 10 sit ups, 15 squats

    5 x for time of:

    30 Glute-ham sit-ups
    25 Back extensions

    Not sure what a glute-ham sit up is ... Edit: Here it is: [ame=""]YouTube - Glute ham sit ups[/ame].

    I think Hulk called these roman sit ups.


    I notice a lot of people doing "chops" as part of their dryland/weight routine. Are these worth adding?

    Updated March 31st, 2009 at 09:59 PM by The Fortress

    Swim Workouts
  7. Ack! Calluses, Friday, March 27

    by , March 27th, 2009 at 04:44 PM (The FAF AFAP Digest)
    PM Weights:

    bench press w/DBs, 60 x 2 x 10, 70 x 1 x 7
    (The 70 pounds felt pretty heavy, but mostly I just felt very unstable, so I stopped. I think you have to get used to DB bench press.)

    rack pull, 150 x 1 x 10, 160 x 1 x 10
    (I think I had these set up right ... They do seem easier to execute than full deadlifts.)

    overhead tricep press w/BB, 30 x 2 x 15

    goblet squats w/35 lb DB, 2 x 15

    external rotators, 10 x 2 x 15, each arm

    3 x 10 chinups (up to 30! )

    15 burpees + 10 (burpees + airsquat)
    (One of the trainers told me I was being too lazy just doing regular burpees and that I had to do it burpee + air squat, so I switched. I was near the end of the workout, though, and these seemed pretty exhausting.)

    decline reverse crunches, 2 x 25
    incline crunches w/10 lb weight, 2 x 15
    elevated crunches w/10 lb weight held by feet, 2 x 25
    crunches w/med ball, 2 x 25
    elevated hip lift/leg raises, 2 x 15
    russian twists w/med ball, 2 x 50
    V ups w/med ball, 2 x 15
    back extensions w/25 lb weight, 2 x 25
    (I used to do these with a 10 pound weight, and it never occurred to me to increase the weight until recently. It's a lot harder. lol)

    Tried to do this Bruce Lee core exercise, which Chris posted on a blog thread a couple days ago:

    [nomedia=""]YouTube - Greg Wolbert Doing Bruce Lee Sit Ups[/nomedia]

    I could only do the downsweep, not the upsweep. I think to work up to these you might have to practice just going down to 45 degree angle and then back up for awhile. I'm wondering if Chris can do them ...

    Getting calluses from the weights and probably mostly from the pulling and chinning. Since I have to cling to some girly girl facade, I am going to get weight lifting gloves. Ate a balance bar and went to the hot gym pool for a quick swim. I was pretty tired from the weights, so the second 8 x 100 speed play set hurt.


    PM Swim/SCM/Solo:

    700 variety warm up

    Aerobic-Speed Play Sets:

    8 x 100 @ 2:00
    75 cruise, 25 fast
    odds = backstroke kick
    evens = backstroke

    100 EZ

    8 x 100 @ 2:00

    1-2: 25 easy speed fly, 25 backstroke kick, 25 fast shooter, 25 easy
    3-4: 25 fast fly, 25 backstroke kick, 25 easy speed shooter, 25 easy
    5-6: 75 cruise free, 25 fast fly
    7-8: 25 backstroke kick, 25 fast backstroke kick, 25 easy, 25 easy speed fly

    200 C/D

    Total: 2600 meters


    Hulky Bulky Report:

    Elise and I were chatting about body composition last night. (As she said on her blog, she is undertaking to become a "lean mean fighting machine." I was telling her that I am ALWAYS hungry now. I feel I've been eating a lot, but my "swimmer" jeans feel a bit loose. I think I've lost a 1/2 inch or so in the hips and lower ab area. (I don't usually take my measurements, lol, I just did a couple months ago to give a fellow swimming chick guidance on B70 sizing.) We were wondering if perhaps the weight lifting/building lean muscle had given my metabolism a boost. I was not terribly amused when I woke up at 6:00 starving ... Sheesh!

    However, the upper arms look pretty buff. And Mr. Fort says the back muscles are more defined now.

    Elise also shared this study of college athletes with me, which confirms my/her theory that swimming encourages fat:

    In one study, there was a comparison done between college female swimmers and college female runners. The swimmers burned many more calories supposedly and ate only 400 calories more a day than the runner. Many times the swimmers were in negative energy balance yet their body fat was higher by a good bit than the runners.


    Caffeine as Performance Enhancer:


    Updated March 27th, 2009 at 07:54 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  8. "Airplane Shoes," Thursday, March 26

    by , March 26th, 2009 at 04:27 PM (The FAF AFAP Digest)
    Walked into the pool with my MF today. The MF seems to be a kid magnet.

    Had the following conversation with a few kids:

    Kid: Are those "airplane shoes"? What are you doing with airplane shoes?

    Me: No, they're shoes you use in the water.

    Kid: Why would someone wear shoes in the water?

    Me: Well, these shoes have a fin attached to help you swim faster and more like a dolphin.

    Kid: You want to be a dolphin? I thought you were a human.

    Me: People swim faster when they swim like dolphins.

    Kid: Why?

    Me: Dolphins move efficiently through the water. It's good to swim butterfly that way.

    Kid: I thought you wanted to be a dolphin, not a butterfly.

    Me: OK, gotta go swim with my airplane shoes now.



    Warm up:

    700 variety warm up

    Aerobic sets:

    10 x 50 backstroke w/nose clip @ 1:00

    12/10 SDks per 25
    (Was using the basic Speedo nose clip. Felt like it was going to fall off all the time. I like the silicon ones better.)

    10 x 50 @ 1:00

    1st 25: fly @ 100 pace
    2nd 25: easy

    50 EZ

    Speed Sets:

    5 x (50 AFAP dolphin kick on back w/MF + 50 EZ) @ 2:30

    Went: 23, 22, 22.5, 22, 22.5-23

    Seems a bit faster with the nose clip, as I can stay under slightly longer. Have to slow down a touch and stop a couple inches before the wall at the finish. I'm traveling so fast, I'm worried I'll jam my fingers on the wall otherwise.

    100 EZ

    8 x (25 AFAP + 25 easy)

    odds: 4 AFAP free, 4 AFAP backstroke kick (alternated them)
    evens: easy

    200 C/D

    Total: 3000

    Had planned to do a 500 fartlek dolphin kick, but ran out of time. May do that tomorrow.


    Weight questions:

    1. Are lat pulldowns duplicative of pull ups? Do you need to do both?

    2. Does it really matter whether you're using a wide or narrow grip on pull ups and chin ups? I guess the wide grip works the lats more?

    3. The rack pulls Jazz was doing the other day are very similar to deadlifts. Do they hit the upper back more? Is it a good thing to do both exercises or alternate them?


    I'm pretty sore and tired from the weights and swim workouts. Really really glad I didn't opt to swim the 50 free at Sectionals this weekend. I'll be content to watch evilstroke.
    Swim Workouts
  9. Hard Workout, Dead, Tuesday, Mar. 24

    by , March 24th, 2009 at 04:26 PM (The FAF AFAP Digest)
    Was sore after weights as expected, but not horrifically so. Did a longish workout today, actually did the most yards I've ever done at one practice ... Was focused on getting certain sets in and didn't realize it added up to so much ... I think all the kicking and SDK work will make me later for sure. Kicking can be very exhausting.


    Warm up:

    700 variety swim, kick, drill

    3 x 100 single arm fly @ 1:45

    Hypoxic Backstroke:

    10 x 50 backstroke w/nose clip @ 1:00
    1st 25 = 12 SDKs, 2nd 25 = 10 SDKs

    50 EZ

    Ouchie Tall Paul Set w/ Added Pull Outs:

    4 x 100 @ 3:00, done as:

    1st 25: power dolphin kick on belly to 15 meters, cruise to wall, 10 seconds of all out flutter kicking on wall, then right into ...

    2nd 25: backstroke start, power dolphin kick to 15 or so, cruise to wall

    3rd 25: V sit scull (this is the hardest scull, it recruits the core and really uses the forearm and hands)

    4th 25: power dolphin kick on belly to 15 meters, cruise in and then do 15 pull outs on the wall

    (Power kick = fast)

    100 EZ

    Aerobic Kick-Based Sets:

    6 x 75 speed play backstroke w/nose clip @ 1:30

    1-2: 50 cruise, 25 fast, SDK pattern: 9/9/11
    3-4: 25 cruise, 25 fast, 25 cruise, SDK pattern: 9/11/8
    5-6: 25 fast, 50 cruise, SDK pattern: 12/9/9

    100 EZ

    5 x 150 @ 3:00, done as:

    75 easy speed fly + 75 easy
    9 SDKs each length of fly + 5 strokes to the wall

    Trying to break out of my only 25 fly mode with this set.

    50 EZ

    Endurance Dolphin Kick Mountain w/MF & board:

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 (on back)
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    (Kinda bonked in the middle of this.)

    200 C/D

    Total: 4900


    Explosive Lifting:

    Had a chat with a very fast sprinter friend, who unfortunately doesn't read or comment on blogs much. His sprinting has been improving recently. In fact, he just went faster in a non-LZR 50 than he did in a LZR 50. (Jimby take note.) I asked what he had been doing differently. He had been doing the doggie paddle drill fast with fins to build hand speed. But he also had been doing "explosive lifting." He explained that he would do a regular set or two, then drop the weight by 1/3 and lift very quickly. I guess this is referred to as rep speed?

    This seemed to open a whole new can of lifting worms to me ... Anyone tried this or think it's effective? On a quick google, there looked like there was a ton of info on this topic.


    B70 Good Through 2010?

    B70 says it has passed Phase I testing, including a buoyancy test. So the suits should be good throughout 2010 as well as the rest of this year. They may have to make adjustments in phase II in 2011. This will no doubt put a damper on Jimby's pending psychological study on despair & disappointment.

    Updated March 24th, 2009 at 09:40 PM by The Fortress

    Swim Workouts
  10. Sun. & Mon. March 22-23

    by , March 23rd, 2009 at 05:36 PM (The FAF AFAP Digest)

    5 mile trail run


    AM weights:

    Starting up after 9 days off. Went 10 pounds lighter in a few exercises

    bench press, 80 x 2 x 12
    tricep press, 45 x 2 x 15
    standing lat pulldown/press, 110 x 2 x 15
    seated narrow grip row, 100 x 2 x 12
    goblet squat, 25 x 2 x 15
    chin ups, 2 x 10 (10 neutral grip, 10 regular grip) -- Is there supposed to be a difference in difficulty depending on the grip for these?

    russian twist w/med ball, 2 x 50
    incline bench crunches, 2 x 25
    dead bug on bosu, 2 x 25
    V Ups w/med ball, 2 x 15
    crunch on bench w/10 lb weight held by feet, 2 x 15
    long arm crunches, 2 x 25

    prone scapular scrunch, 1 x 25
    external rotators, 10 x 1 x 15, each arm
    seated straight arm dip, 60 x 2 x 25

    5 minutes of stretching (I realize I am terrible about doing this if I'm not at the gym ...)

    PM Swim in SCM Gym Pool:

    Recovery swim. I'm still tired from the meet, hectic weekend, getting up early, etc.

    Warm up:

    700 variety swim, kick, drill

    Hypoxic/Aerobic Sets:

    20 x 25 shooters on back w/MF & nose clip

    50 EZ

    1 x 200 back @ 3:15
    2 x 100 back @ 1:45
    4 x 50 back @ :50
    6 x 50 dolphin kick w/board & MF @ :50
    8 x (25 easy speed fly + easy)

    200 C/D

    Total: 2750 meters


    Post Meet Thoughts:

    1. I have to make more of an effort to push more deeply off the turns when swimming backstroke in practice. I'm pushing off "flat." I believe I could have SDK'd further in the 100 backstroke last weekend, even without a nose clip, if I had. The B70 seems to make me pop up faster. Need to work on the "suit surge."

    2. I was mulling over using the Jimby strategy for the 100 back. It occurred to me that if one is going to use a strategy of markedly changing pace in a race it would beneficial to do speed play and speed variables in practice. I do this sometimes, but think I need to do even more. I did a 6 x 100 backstoke this way last week (Quick also does this set); the speed play is harder than you would think.

    3. The last couple meets I've warmed up differently because I've been swimming the first event each day and had to get out early and/or start warming up early. I basically did some 25 build kicks and sprints, but did no all out sprints off the blocks. This warm up seemed to work just as well or better than previous ones. Maybe not as tiring?


    Sprinter Periodization Cycles:

    Q and I briefly chatted yesterday about periodization cycles for sprinters. I was wondering what would happen to times if a 1 or 2 month cycle were used. For example, on a 1 month cycle, you would train like crazy for 2 weeks, maintain for one, rest for one. We both thought strength gains might diminish. Although Jazz's non-linear weight training suggests perhaps not ...

    I may do this for the next 5 weeks. I have Zones in a bit less than 4 weeks and a SCM meet where I'd like to swim some fast 50s in 5 weeks (May 3). So I may train like crazy for 3 weeks, time permitting (I have a vacation in AZ in there), maintain/rest some for one, and then taper for one. Any thoughts?

    The other "non-periodized" option would be to do what Ande does -- "maintain speed and strength" and not get broken down. Is this
    preferable to re-starting a training cycle? Or is the re-start more like a re-taper? Seems like many swimmers are successful with a double taper 6 weeks apart.



    A friend recommended I had the burpee exercise to the dryland regimen. It's a whole body type exercise. You essentially jump back into a plank, do a push up, then jump back to standing.


    NAG Record:

    I did get to see Jack Conger break Matt Grevers' 200 back national record in the 13-14 age group. What a swim! 1:46.8. The kid didn't even have his hands in a perfect streamline off his turns ...

    Updated March 23rd, 2009 at 06:32 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Running
  11. Thursday, March 19

    by , March 19th, 2009 at 03:55 PM (The FAF AFAP Digest)

    Warm up:

    750 variety warm up


    6 x 50 easy speed backstroke w/nose clip @ 1:15

    50 EZ

    4 backstroke starts
    first 2, lost nose clip (fortunately it's day glow orange, so I could spot it on the bottom of the pool)
    second 2, tightened nose clip and it stayed on,
    can't decide whether to try it this weekend. Leaning toward doing so.

    6 x (25 easy speed fly + 25 easy)

    50 EZ

    3 x (4 x 25)
    #1 AFAP free
    #2 easy
    #3 backstroke shooter
    #4 easy

    50 EZ

    50 backstroke w/fins AFAP (25.5ish)

    200 C/D

    Total: 2050

    B70 Quote of the Day:

    Paul Smith: "[T]he new suit technologies allow swimmers to swim extremally fast unrested...and to not always have a dramatic drop in times when they are rested."

    This belief is at odds with Jimby's analysis. :P


    Happily, I will avoid turbulence in my 100 back this weekend. Got bumped out of the last heat of the 100 back. Will probably wear my nose clip for the first time in this race. I am slightly worried about thinking more about my nose clip than the race ... Fortunately, since Chris is in my lane in the next heat, he probably won't be snapping photos.

    Allen and Bill posted this USMS seeding guideline on the forum:

    102.10.1 Seeding Principles for Masters Competition

    A All short course meters events, long course meters events and national
    championships shall be conducted on a timed-final basis. Other short
    course yards events may be conducted on a timed-final basis or other
    basis (e.g., trials/finals). In a trials/finals format, competitors shall be
    limited to three individual events per day.

    B Age groups, genders and events of the same distance 200 yards or longer
    may be combined so that no swimmer has to swim alone and lanes may
    be filled.

    C It is recommended that when swimmers are seeded by time and not by
    age groups, the fastest two swimmers in each age group should not be
    seeded into outside lanes. It is recommended that they be moved inward
    one lane or given the center lanes in the next slowest heat, whichever
    is the more appropriate placement.

    D Seeding at meets other than national championship meets may be either
    fast-to-slow or slow-to-fast. Seeding may differ for sprint and distance
    events (events 400 yards or longer) within a meet. Womenís and menís
    heats may be alternated in the distance events. The meet information
    shall state the seeding for all events.

    E Heat and lane assignments for events of 200 meters or less shall be
    available to all competitors at least five minutes prior to the start of the

    I think this would be helpful for women in mixed gender meets. While some women don't seem to mind the turbulence, I know that myself and others would sometimes prefer not to swim in a heat with all men, especially if we're in a wall lane. In an excellent facility, it might not make much difference. (I swam the 50 fly at Auburn with all boys in lane 8. I noticed very little turbulence.) But, otherwise, it's not ideal. It's just not that fun for someone my size to swim next to someone the size of Hulk or Paul Smith or Ande. You'll get wave action, whether the guy is fast or slow.

    I sent this along to our PV registrar guru, who is extremely diligent, dedicated and helpful.


    Counting SDKs in Races:

    Ande asked me how many SDKs I was going to take in my 100 fly and 100 back this weekend. I had to confess I usually don't count SDKs or strokes when I'm racing. And now I am exposed as a rank amateur ... I think I take quite a few in the 100 fly -- perhaps 9-7-7-7 or more. I may try to count this weekend. As to backstroke, I know I take 10-12 on the start. I haven't SDK'd much on turns lately. Hopefully, I will do more with the nose clip. I no longer dread doing SDK shooters in practice with the nose clip.

    Random Thoughts:

    1. Is eating after practice as important when you're only doing 2000? Surely you can eat less?

    2. Does any master ever go into a meet feeling 100% -- no lingering illnesses or injuries, no little aches and pains, well rested, etc.?

    (Personally, I am feeling very fortunate to be showing no symptoms of full blown flu. Knock on wood.)

    Updated March 19th, 2009 at 06:35 PM by The Fortress

    Swim Workouts
  12. Tues & Wed. Swims, Mar.18-19

    by , March 18th, 2009 at 03:52 PM (The FAF AFAP Digest)
    Tuesday, SCY, solo:

    Warm up:

    800 variety warm up

    Hypoxic backstroke set:

    10 x 50 @ 1:00 w/nose clip

    50 EZ

    Speed set:

    10 x 25, alternate easy speed fly/easy
    10 x 25, UW shooters, 4 belly, 6 back
    10 x 25, alternate AFAP free/easy

    150 C/D

    Total: 2250


    Wednesday, SCY/Solo:

    Warm up:

    800 variety warm up

    Hypoxic Backstroke set:

    10 x 50 @ 1:00 w/nose clip

    100 EZ

    Speed sets:

    6 x (6 x 25), done as:
    #1-2, UW backstroke shooter + easy
    #3-4, easy speed fly + easy
    #5-6, AFAP free + easy

    100 EZ

    Total: 2400


    Mike Bottom on Tapering Sprinters:

    Apparently, really hairy sprinters with big personalities need a lot of tapering. lol


    Anonymous Quote re: B70:

    Got this in a PM: "The suit has a much smaller effect for someone your size."


    Curse of the Wall Lane:

    Chris brought my attention to the Albatross psych sheet this am. As per usual, I'm in wall lanes for 2 out of 3 events, continuing my curse. I was also in wall lanes for 2 of my 3 seeded events at Rutgers (I scratched one). And I was in 2 out of 6 wall lanes at Auburn. Pretty darn high percentage!

    I'm only swimming the 100 fly/100 back/50 fly at Albatross. I thought I had signed up for 50 back, but I signed up for 50 free. I told Jeff Roddin I was scratching that event, as I have to leave the meet early. I may do a split request for a 50 in my 100 back. Not thrilled, to say the least, to be in the same heat as Chris and Clay in the diving well lane, so I may opt to minimize damage. This strategy may also prevent Chris from hopping out after crushing me and taking a nose clip photo.

    I'm not feeling so hot. Achey, sore and no energy the last couple days. Hoping it doesn't get worse.

    Updated March 18th, 2009 at 04:03 PM by The Fortress

    Swim Workouts
  13. GMU Implodes

    by , March 15th, 2009 at 07:21 PM (The FAF AFAP Digest)
    Yikes! Was hoping to go to a "normal" masters workout on Sunday. But the plumbing went haywire at GMU last night. They had to cancel Senior Champs and our masters practice. The plumbing backed up and, er, flooded everywhere. I imagine suit disintegration will be in full force when they're done shocking the pool ...

    So, had to do another sprinty type practice. Perfectly fine, as I have a meet in 6 days. My shoulder was a little iffy from weights and tossing and turning last night, so I wore fins.

    SCY, solo:

    Warm up:

    800 variety warm up

    Aerobic Set:

    20 x 50 @ 1:00

    odds, easy speed backstroke working SDks w/nose clip, 1st 25 = 12 dolphin kicks, 2nd 25 = 10 or so.

    evens, tempo dolphin kick w/board

    Thought: SDKs are way easier w/the nose clip. There was little perceived effort in these 50s, yet I was coming in on 29.5-30. The only effort was holding my breath. If I really want to make progress in this area, I need to get more serious about CO2 tolerance at practice. I've been shirking it in backstroke for many months.

    50 EZ

    Speed sets:

    6 x 100 free @ 2:00

    #1 25 fast, 75 cruise
    #2 50 cruise, 25 fast, 25 cruise
    #3 25 cruise, 25 fast, 50 cruise
    #4 75 cruise, 25 fast
    #5 fast (:55ish)
    #6 easy

    This is harder than you might think. It's rather exhausting to switch gears mid swim than just doing a fast 25.

    100 EZ

    3 x (50 AFAP backstroke from push w/nose clip + 200 EZ)

    #1 went 25-25.5ish
    #2 went 26ish, trying to use hands/arms a bit
    #3 went 25.5ish trying to snap knees more on the SDK

    Moral of the story: Don't think, just swim. Or, possibly, the first one in an AFAP set may be the fastest.

    Total: 3300


    Random Thoughts:

    1. Was thinking about sports injuries a bit today. In general (many exceptions), it seems like women tend to get injuries from the waist up and men tend to get them from the waist down. Maybe cuz women are typically bigger on bottom and men are typically bigger on top?

    2. Was thinking that women should commence wearing briefs or jammers under their B70s like men. This would protect against embarassing suit malfunctions. It would also give women the benefit of something men who do this have had for a long time: increased compression through the butt/hip/thigh area. However, this thought is now wasted as FINA just rule that only one suit will be allowed, effective immediately. I wonder if masters who aren't aware of FINA ruling will nonetheless carry on with this? What happens if someone is wearing illegal suits at a masters meet?

    3. Who benefits the most from weights, a skinny swimmer or a mesomorphic swimmer?

    4. Had some oatmeal today, at Jazz's suggestion. I realize She Puff does this on a daily basis. It wasn't too bad. Seemed to have more staying power than my usual breakfast.


    Ugh. Fort Son has the flu ... If Mini-Fort catches it before her meet this weekend, I'll have to move out it will be so ugly in the house ...

    Updated March 15th, 2009 at 11:35 PM by The Fortress

    Swim Workouts
  14. Double, Sat., March 14

    by , March 14th, 2009 at 05:52 PM (The FAF AFAP Digest)
    After ditzing around & getting pounded on for 2 days, I finally got a decent double in. It actually felt like awhile since I had lifted. lol

    AM Weights/Core:

    standing lat pull down, 130 x 2 x 10
    bench press, 80 x 2 x 12
    narrow grip seated row, 110 x 2 x 10
    (think I'm using my back to much in this, so reduced weight a bit. probably should watch a video to make sure.)

    double crunch w/med ball, 2 x 25
    russian twist w/med ball, 2 x 50
    dead bug on bosu, 2 x 25
    V ups w/ med ball, 2 x 15
    (McTrusty is right -- these are fun!)
    double crunch on bench w/feet holding 10 lb weight, 2 x 25
    (adding weight makes these harder and it's harder to balance on the bench than the floor)

    10 chin ups
    2 x 5 pull ups

    external rotators, 10 x 2 x 15, each arm
    seated straight arm dip for RC, 60 x 2 x 25

    PM Swim:

    Went to the local rec center. Knew it would be crowded on a Sat afternoon. It was, but I somehow managed to have my own lane for the fly set.

    Warm up:

    850 variety warm up of swim, kick, drills


    10 x 75 @ 1:20, backstroke w/nose clip
    moderate pace, working on SDKs w/clip

    50 EZ

    15 x 50 @ 1:00
    25 easy speed fly, 25 easy DAB

    50 EZ

    3 x through:
    (Geekity set)

    2 x 25, 12.5 fast, 12.5 cruise
    50 EZ
    2 x 25 AFAP
    100 EZ

    150 EZ

    Total: 3000


    Hip feels better today. But no fast kicking/kick sets () and no deadlifts. I'm not used to swimming for a whole workout! Felt weird.
  15. Thursday, March 12

    by , March 12th, 2009 at 03:06 PM (The FAF AFAP Digest)
    No real workouts today. Had a deep tissue massage booked. Um, boy, did I need it! I was sore and tight everywhere. Massage therapist, like the chiro, didn't think my hip was really "injured" (no pulling, tearing, etc). Just thought I had over stretched/over contracted it and it was spasming some. Unfortunately, absent the complete rest Jimby was talking about, it could take awhile to resolve. I'll just stay away from lunges and maybe limit the fast kicking for a bit. On a funny note, she also asked how I can even run with my loose floppy ankles. lol (One other tidbit: If you're rehabbing an injured area, best to use a massage-chiro sequence rather than the other way around.)

    Afterward, swam an easy 1500 and sat in the hot tub.

    Tomorrow, I'll lift and do the workout Geek posted this am. Looked like a very nice and enjoyable speed workout.


    Here's something to chew on:



    1. When you're writing down your weight workout, does the amount of the weight come first?

    2. Is anyone doing plyometrics? If so, which exercises?

    3. Anyone have any other recommendations for good core exercises for variety? Anyone doing a wood chopper on the med ball? (That will make Jazz grind his teeth, I'm sure.)

    4. If you do pushups with a weight on your back, is this putting more of a load on your shoulders or your torso/back?

    5. Is anyone using resistance bands like Ande? Anyone have an opinion on them?

    6. How often are we supposed to use the foam roller? Every other day?

    Updated March 12th, 2009 at 03:27 PM by The Fortress

    Swim Workouts
  16. Wednesday, Mar. 11

    by , March 11th, 2009 at 04:10 PM (The FAF AFAP Digest)

    Warm up:

    750 variety warm up

    Main sets:

    5 x 100 @ 1:45, single arm fly drill

    50 EZ

    8 x 75 kick w/MF, done as:
    25 AFAP belly shooter + 10 seconds rest + 50 tempo dolphin kick (odds on back, evens w/board
    (no real interval for the 75s)

    100 EZ

    5 x (4 x 50) @ 1:00

    #1 easy swim
    #2 easy kick
    #3 whatever I felt like
    #4 AFAP backstroke w/fins

    Went 26.5ish on the backstrokes. Choked on the 4th AFAP one big time. Had to take an extra 1:00 before starting the last 4 50s. Didn't beat myself up or feel the need to wear a hair shirt.

    100 EZ

    Total: 3100

    Not much yardage, but I got some fast 25s and 50s in.

    5 minutes hot tub



    1. Does it make that much difference in strength gain if you're an ADD lifter or a methodical lifter following a plan like Lezak's?

    2. Does anyone notice elbow or wrist pain when doing push ups? (I didn't yesterday as I didn't do that many, just asking.)

    3. Jazz thinks my Cavic fly exercise is "silly." lol. Not sure. Maybe it would be more beneficial if it was done on a machine like Cavic used at The Race Club. I recall that Dara Torres was doing a similar exercise on the yoga ball, except that it was freestyle specific. She would hold a 10 pound circular weight in each hand and simulate swimming freestyle while balancing her torso on the yoga ball. I tried this once a long time ago -- it was NOT easy. Mini-Fort saw me doing the Cavic exercise and thought it was cool, so she's tried it. She's under the impression that is it "helping" her fly. I think in her case it's pure placebo.

    4. Ahelee mentioned she knew of no elite masters yet who were doing Cross Fit training. I seem to recall Tall Paul telling me they were incorporating Cross Fit type exercises at The Race Club. Of course, its application to masters is much more problematic because of our propensity to injury and relative fragility. The Smiths are experimenting. Need to ask exactly what exercises they're doing!

    5. Anyone glance at the nutrition article on the Cross Fit website? The diet looks very Zone Plan-ish and low carb. I just don't think I could follow a diet like that. May account for how cut the chicks look though.



    Saw this article in an email from USMS:

    I've been a horrible sleeper since I turned 40, so I definitely agree with the point about our capacity for effective sleep diminishing. However, Mr. Miller then says the solution to this is more "restorative" sleep. Huh? How exactly does this happen if you can't sleep soundly and effectively? Maybe Chris can ask him to clarify this superficial analysis!

    Updated March 11th, 2009 at 06:02 PM by The Fortress

    Swim Workouts
  17. 2 Quickies + FINA

    by , March 9th, 2009 at 04:06 PM (The FAF AFAP Digest)
    Two quick workouts today thanks to the fact that our county elementary schools always close early on Monday. Hate that.


    standing lat press, 130 x 2 x 10
    narrow grip seated row, 120 x 2 x 10
    bench press, 80 x 2 x 12
    tricep press, 75 x 2 x 15 (I'm sure the weight was wrong on this cable machine)
    incline crunches, 2 x 25
    dead bug on bosu, 2 x 25
    quick stretch

    Swim, SCY, Solo:

    750 variety warm up
    4 x 25 build free

    10 x (25 AFAP w/fins + 25 easy) @ 2:00

    200 C/D

    Since I had so little time to swim today, I remembered Rich Abrahams posting that "sometimes it's fine to just step up and do 10 x 25 all out." Ideally, to optimize the speed element, I think these would be done on 3:00 with more recovery swimming in between. I've seen Jonathan Miller recommend that as well.

    Total: 1550

    5 minutes hot tub for hip


    Further thought on weights:

    I re-read the article Hulk posted earlier from on not bulking up. I noticed that there is quite a few caveats in this. Apart from genetic capacity to build muscle (which, like She Puff, I seem to have), to prevent hypertrophy, you've got to watch the calorie intake and keep the volume of sets low. Based on this and my recent fatigue level, I think Q is right that I should do fewer sets in the gym each time. Unclear whether you should always do the same exercise or mix it up ... Also, I think running would help prevent bulk.

    As to the fatigue, however, I've decided I have some low grade bug. I've been slightly nauseous and overly fatigued for about 4 days now. So I don't think it's the training, especially as I cut back last week and took an extra rest day.


    Comic Note:

    On a lighter note, when I complained about my hip issue to Fort Son last night, he said "take an ice bath." He has done this during cross country season. Decided to give it a try. Holy crap!!!!! That is difficult. I couldn't stay in it for 10 minutes at all. I did 2 x 5 min. and was bright red! Still, my hip felt markedly better later in the evening and today. Have a chiro appt. tomorrow.


    FINA Rankings:

    I saw Ian Smith posted the link for 2008 Top Ten FINA Rankings.
    [ame=""]2009 FINA Rankings - U.S. Masters Swimming Discussion Forums[/ame]

    I did better than 2007, except in the 50 free. I was really pleased as I only did mini-tapers for my SCM swims and was really sick before LC Zones and swam very few events. This year, I'm going to try to taper more for SCM. Times in general seemed much faster this year, although I haven't looked at them very closely yet. Anyway, here's how I did:

    SCM TTs:

    #2 50 back
    #6 100 back
    #3/9 50 fly (my disallowed 29.99/official 30.76)
    #10 100 fly
    #6 100 IM
    #10 50 free

    (First time I've ever made FINA TTs in the 100 IM and 100 fly.

    LCM TTs:

    #3 50 back
    #4 100 back
    #6 50 fly

    Congrats to all forumites making the list and to fellow bloggers Chris, Ande, Patrick, Jimby and Kirk!

    Updated March 9th, 2009 at 06:25 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Sunday, Mar. 8

    by , March 8th, 2009 at 05:20 PM (The FAF AFAP Digest)
    Been feeling pretty fatigued from the last couple weeks of workouts. Decided to have an easier weekend. Took yesterday off. Couldn't go to my team practice today, as Mini-Fort was swimming one event at Junior Champs (200 fly, dropped 5 seconds, used my Pro). In fact, I'm worried I won't get to a team practice in awhile as the next 3 weekends are Senior Champs/JOs/Senior Sectionals with a regatta and soccer mixed in. Hmmm... Going to have to beg Mr. Fort to stop traveling so much during the week.

    Spoke with Mini-Fort's coach for quite awhile today. He was grilling me about my Auburn times and training. I told him, as I've told others, that the heavier lifting + the fact that I don't use kick sets as recovery is huge. He is really urging me to swim the 50 free at Sectionals. I hadn't really realized I'd made the QT. (Oddly, I missed in the 100 fly and 100 back, my real strokes.) Think I'll probably pass though, as it's the weekend after Albatross and may conflict with Fort Son's regatta. Plus, my time is not in the SWIMS database, although he seemed untroubled by this fact. lol.

    Anyway, swam at the gym pool today, which happily was a relatively chilly 85 degrees. Just did a recovery workout.


    800 variety warm up

    Recovery Set:

    4 x (10 x 50) @ 1:00

    odds breaststroke pull
    evens single arm fly drill

    odds, 25 belly shooter, 25 easy
    evens, 25 back shooter, 25 easy

    (I couldn't find my nose clip to use on these, and was actually disappointed. May have to order in bulk.)

    all 10: 25 easy speed/DPS fly, 25 easy
    50 easy

    all ten: tempo flutter kick w/board

    100 EZ

    50 fly AFAP w/fins (went 27, felt dreadful)

    150 EZ

    Total: 3150


    Hip is still twingey. It's a 2 step forward/one step back kind of thing. May quit lower body weight work until after the Albatross meet to let it fully recover and then re-start this project slowly and carefully. Very annoying. Will see chiro this week too.


    Last 2 week summary:

    This week:

    swim, 5x, approx 17,200 yards
    weights/core, 3x

    Last week:

    swim, 5x, approx 19,200 yards
    weights/core, 4x
    run, 2x, 10 miles
    spin, 50 minutes

    OK, this confirms I overdid things a bit last week, may have overtrained. Biggest problem with the weights is it makes it really really hard to do lactate work. I feel as though I haven't gotten much in lately. Would like to get in more fast 25s and 50s this week.

    Updated March 8th, 2009 at 05:29 PM by The Fortress

    Swim Workouts
  19. Swim + Lift, Friday, Mar. 6

    by , March 6th, 2009 at 07:34 PM (The FAF AFAP Digest)
    Felt pretty good today. Don't know if I'm getting used to the weights, or it's the effect of post-workout gatorade imbibement, or the fact that it's sunny and amazing outside. Swam first today, not too arduous a workout. Like Patrick, I decided to steal/modify one of Tall Paul's sets today.

    Swim, SCY, solo:

    Warm up:

    750 variety warm up

    12 x 25 UW shooters w/MF
    4 belly, 4 left, 4 right

    Main Sets:

    Backstroke Anti-Bleeding Set:

    10 x 50 backstroke @ 1:00

    Brought my nose clip today. It's the TYR one. It didn't fall off! The difference was pretty significant. I can go much further with less distress with the nose clip. I could also SDK on my back instead of staying on my side for awhile to attempt to avert bleeding. I was doing these easy speed backstroke, but judging from my times, I'm fastest with nose clip + back SDK. I could also go deeper on the SDKs because I wasn't terrified of running out of air halfway to the surface. So this may be the way to revive my backstroke SDKs that have been pathetic lately. However, I do think it will take some time to accustom myself to the nose clip ... and I'm having trouble envisioning how it stays on at the start. But this can all be worked on, I guess.

    Modified Tall Paul Set:

    4 x 200 kick w/MF, descend @ 3:00
    started at 2:19, descended to 2:11

    50 EZ

    4 x 100 free @ 2:00, done as:

    75 cruise/25 power kick
    25 cruise/50 power kick/25 cruise
    25 power kick/75 cruise
    50 cruise/50 power kick

    50 EZ

    4 x 50 @ 1:00
    all 4 strokes, 25 build swim/25 SDK
    (really hard to build into the power SDK ...)
    (forgot to put my nose clip on for backstroke, and got nowhere, comparatively, off the turn)

    50 EZ

    4 x (25 AFAP free + 25 EZ)
    (free felt very strong )

    Random question/thought:

    How many strokes does it take to get up to full speed on sprint free? I think it takes me 4-5. Seems like it should be less?

    100 EZ

    Total: 3150


    Quickie Weights:

    standing lat pulldown, 130 x 2 x 10 (up 10 lb)
    alternating hammer curls w/DBs, 20 x 2 x 10, each arm
    calf raise/press, 150 x 3 x 15
    total ab machine, 120 x 1 x 10, 130 x 1 x 10, 140 x 1 x 10 (must've been underperforming on these previously)
    incline crunches, 2 x 25
    russian twist w/med ball, 2 x 50
    external rotators for RC, 10 x 2 x 15, each arm
    med ball crunch, 2 x 25
    back extensions w/25 lb weight, 25 x 2 x 15
    goblet squats, 30 x 2 x 15
    front lunges, 12.5 x 1 x 15, each leg
    (These really bothered my hamstring/groin area, so I stopped. I think from shirking leg curls and adductors and such, this area of the bod is relatively weak.)
    cavic fly exercises, 3 x 2 x 25


    Is there any protocol about rest between sets?

    Is it really necessary to do abbductors/adductors and curls/leg extensions? If you're squatting, leg pressing, deadlifting, etc.?

    Updated March 7th, 2009 at 12:36 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  20. Thursday, March 5

    by , March 5th, 2009 at 04:03 PM (The FAF AFAP Digest)

    The legs are just not on the 48 hour recovery schedule ... The vastas medialis muscle (yes, had to google it) is still sore -- probably from the lunges. In fact, everything seems to be on the 3 day recovery schedule. Just did upper body/core today. Went up in weight on the first 3 exercises listed below. Adding lower body exercises seems likely to interfere with my cross training ... not sure how thrilled I am about that. May have to shift to doing fewer weight exercises each session ... did fewer today. Having a brain fart ... can't remember everything I did ... oh well. lol

    seated narrow grip row, 120 x 2 x 10
    deadlift, 100 x 2 x 10
    seated narrow grip lat pulldown, 100 x 2 x 100
    bench press, 80 x 2 x 12
    10 chin ups

    russian twists w/med ball, 2 x 25
    dead bug on bosu, 2 x 25
    decline reverse crunches, 2 x 25

    prone scapular scrunches for RC w/5 lb hand weights, 2 x 25
    arm extensions, 3 x 3 x 15
    external rotators, 10 x 2 x 15


    Swim, SCM, Hot Gym Pool:

    The pool was almost 88 today. Have to make time to complain next time. Makes no sense, most of the people there were fitness swimmers. It used to be 84-85, no idea what's going on.

    Warm up:

    400 swim
    200 kick

    5 x 100 single arm fly drill @ 2:00

    Anti-Air Bleeding Set:

    10 x 50 backstroke @ 1:00,
    working on side SDKs, hands, and exhaling very slowly

    Modified Salo Set:

    A friend set me the following set, which I've been contemplating as it's a nice speed-type set. Could easily be done with fewer reps too.

    5 x 100 kick w/fins, descend @ 2:00
    8 x 25 w/fins, 15 AFAP + cruise to wall
    5 x 100 w/paddles, descend @ 2:00
    8 x 25 w/paddles AFAP
    5 x 100 w/paddles & fins, descend @ 2:00
    8 x 25 w/paddles & fins AFAP

    I would just have to acclimate to paddles more to do justice to it. I know others with shoulder issues use paddles & fins for speed work, but I'm still leery. I did this:

    5 x 100 kick w/fins, descend to fast @ 2:00 + 50 EZ,
    (5th one = 1:03 (meters))

    8 x 25 w/fins, 15 AFAP + cruise to wall + 1:00 extra rest

    5 x 100 backstroke w/paddles & fins, descend to fast + 50 EZ
    (5th one = 1:07 (meters). I used very small paddles. They felt pretty zoomy, but the time was not really any faster than I might go with just fins. Seems I forget to kick somewhat when I have paddles on?)

    8 x 25 easy speed-fast fly w/fins + 1:00 rest

    5 x 100 dolphin kick on back w/fins @ 1:40
    (supposed to descend these, but I had cramps so just did tempo kick)

    100 C/D

    Total: 3700 meters

    hot tub + gatorade + balance bar


    Strength vs Bulk:

    Trying to decide if I think this article is accurate. >

    Evaluating still. It does seem that swimming itself gives you the bulk in the shoulders and back. Perhaps the weights just make everything more defined? Not sure I buy it, though, as the shoulders still seems bigger from weights. Most guys seem to deny that this is true, but occasionally I read or hear something that is consistent with this. (Example: Ande: "Did you give up weights because you were getting bulky?" Me: "No, not yet." Chris: "I'm not doing calf raises, as my calves are already well developed." etc etc.)

    Updated March 5th, 2009 at 04:15 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts