ART, 40 minutes:
Went in for a tune up. He worked over my scapular area and my tight left psoas & hammie muscles (this was a by product of bikram too, I think).
We chatted briefly about extreme isometric holds. He had not heard much about them as they are still pretty cutting edge. However, he agreed that the total fiber recruitment involved would help speed/strengthen short arc contractions.
We also chatted about protein consumption. I told him my son was having trouble gaining/sustaining weight for crew despite lifting, protein consumption etc. He said that the protein won't be adequately absorbed without the green veggies. It's super hard to get teens to eat enough of these ...
8 x 50 fly drills @ 15-20 RI
8 x 25 breast pullouts, working on shooting arms forward and keeping hands under body
2 x (25 build free + 25 EZ)
1 x (25 fast evil + 25 EZ)
Ready to race already. Getting totally bored with the brief rest.
I don't really have any goal times for this weekend other than not to suck and not to get DQ'd. I would like to break 26 in the 50 free, but I realize I'd never done that without a full taper. I don't swim the event that often; and I have a love/hate relationship with it.
Speaking of 50 free, I've swum 2 this year -- 1 in SCY and one in SCM. The SCM one converts to exactly the same time as I swam in yards. One was in a full body B70 nero comp and the other was in the new B70 kneeskin ... Interesting ... I'm sure there were other factors at play.
Here's an article supporting a link between drylands and improved swimming performance, which is much more recent than the short lived Costill study Jim selectively cites. :-P
It's from the Journal of Strength and Conditioning Research. Here's the abstract:
ABSTRACT. Girold, S., D. Maurin, B. Dugue ́, J.-C. Chatard, and G. Millet. Effects of dry-land vs. resisted- and assisted-sprint exercises on swimming sprint performances. J. Strength Cond. Res. 21(2):599–605. 2007.—This study was undertaken to com- pare the effects of dry-land strength training with a combined in-water resisted- and assisted-sprint program in swimmer ath- letes. Twenty-one swimmers from regional to national level par- ticipated in this study. They were randomly assigned to 3 groups: the strength (S) group that was involved in a dry-land strength training program where barbells were used, the resist- ed- and assisted-sprint (RAS) group that got involved in a spe- cific water training program where elastic tubes were used to generate resistance and assistance while swimming, and the control (C) group which was involved in an aerobic cycling pro- gram. During 12 weeks, the athletes performed 6 training ses- sions per week on separate days. All of them combined the same aerobic dominant work for their basic training in swimming and running with their specific training. Athletes were evaluated 3 times: before the training program started, after 6 weeks of training, and at the end of the training program. The outcome values were the strength of the elbow flexors and extensors eval- uated using an isokinetic dynamometer, and the speed, stroke rate, stroke length, and stroke depth observed during a 50-meter sprint. No changes were observed after 6 weeks of training. At the end of the training period, we observed significant increases in swimming velocity, and strength of elbow flexors and exten- sors both in the S and RAS groups. However, stroke depth de- creased both in the S and RAS groups. Stroke rate increased in the RAS but not in the S group. However, no significant differ- ences in the swimming performances between the S and RAS groups were observed. No significant changes occurred in C. Altogether, programs combining swimming with dry-land strength or with in-water resisted- and assisted-sprint exercises led to a similar gain in sprint performance and are more efficient than traditional swimming training methods alone.
Triathlon swim starts:
Ran across this article on triathlon swim starts. The training methods all seem to contemplate an all out sprint at the beginning. That threw me into lactate shock last year and I was looking for a different approach ...
8 x 50 fly drills @ 1:00
(chest press, caterpillar, one arm and plyo drill, which I've decided is good for working on pulling straight down)
50 dolphin dive
10 x 25 UW shooters, dolphin kick on side
50 dolphin dive
10 x 25
odds = easy speed fly w/fins
evens = EZ
3 x (25 AFAP evil + 50 EZ)
Felt pretty mermaid-ish in the water today despite (TMI alert) the effen unexpected arrival of AF.
I am readying the place for the arrival of Stud, Chicken and Jimi. Stud in the green room with his boxing gloves, Jimi in the red room with his hallucinogenics and the pony, and Chicken in the guest cottage with her HTFU gear. Scarlet, as Jimi has taken to calling me, will attempt to sleep in her usual place of repose.
Now, complete non sequitor: What age should teenage girls be allowed to date? My 15 year old freshman teen is criticizing my "strict" choice of 16 for solo dating ... On the upside, she's had her permit for awhile now and, despite terrorizing me, hasn't killed me.
10 x 25 twirling shooters
8 x (25 variety + 25 EZ)
1-2 = EZ speed fly
3-4 = fast evil pull
5-6 = fast doggie paddle drill
7-8 = free @ 80%
Massage, 60 minutes
Another grueling workout ... Actually I don't mind it this week as I was worn out. I feel slow and clunky in the water though, as might be expected at this juncture. I think the massage helped my hammies, which are still sore. Don't want them to be too sore for my gridge with Stud.
And it's official. I will be wearing red at Nats. This suit looks even smaller than the last one .... I will be bribing Mini Fort to do the first try on. Or use swimsuit addict's scarecrow trick.
After checking out the psych sheets, I was slightly bummed about not being in the 50 free. But my teammates have agreed that I can lead off the mixed 200 free relay to get a tapered 50 free time. Thanks!
I also have an extra B70 if anyone is interested. Or I will use it for all my OW races. Is it legal to wear them under a wetsuit?
Finally getting psyched for the weekend. Jimi and Chicken of the Sea are staying at the abode. And there is a post meet birthday bash on Saturday. If I can get away, I think I will head to the pool on Friday to watch the distance events and count for Jimi.
For caffeine addicts: http://myfitnessdepot.com/diet-and-n...ses-endurance/
Updated April 20th, 2010 at 09:49 PM by The Fortress
4 x (25 shooter on back + 25 EZ)
4 x (25 long evil pullout + 25 EZ)*
* A man stopped me to say my evil underwaters were "beautiful."
2 x (25 free build + 25 EZ)
3 x (25 EZ speed fly + 25 EZ)
2 x (25 @ 90% + 50 EZ)
Well, I'm not so sure that bikram was the correct choice of yoga yesterday, though I think it's the best overall for stretching. My hamstrings were pretty sore today. I think if I did bikram more often, this effect would go away. I believe it's from all the "lock the knee" position, and I hope I'm not hyper-extending my knee. Bikram is supposed to loosen up the hamstrings, http://www.hotyogadoctor.com/index.p...with-hot-yoga/, and I'm decent at the exercises mentioned in this. It's just hard to go more often. Or perhaps I'm negligent in not stretching more on my own. In any event, I'm sure the soreness will ebb this week while I'm doing very little, basically just paddling about. Though all the driving around I do doesn't help the poor hammies.
Speaking of which, I checked the psych sheets for Nationals. This will definitely be the fastest masters meet I've swum in! My age group is killer with OT trialists and former AR holders. Backstroke is so deep that it's ridiculous! There are 4 women in the 50 back who have gone under 28. I'm seeded higher in the 100 IM than the 100 back ... It should be a very exciting meet. Really glad we get to swim all 6 events! And I didn't even get a wall lane. hehe. Though everyone says it doesn't matter much at first rate pools.
Now, I need to get psyched for Zones this weekend. Keep the trash talk coming, Stud. I'm not riled up enough yet.
Oh, and it completely ticks me off when I'm just as hungry when I'm doing virtually nothing as when I'm training hard.
Updated April 19th, 2010 at 10:03 PM by The Fortress
Good news! I just got a call from SwimmieAvsFan that my B70 Nero TX kneeskin was found! Apparently, a mom or nanny of an age grouper picked it up by accident. There was a break with the RMSC team and the family just turned it in to lost & found where Mollie grabbed it for me. Thanks Mollie!!! I'm soooo glad b/c I didn't want to buy another suit at all.
As to the swim workout, I was unspired today. Couldn't think of an aerobic/recovery workout I wanted to do. So I defaulted to Ahelee's "millions of 25s" plan.
200 fly drills
MF Streamline Set:
10 x 25 shooter on back @ :30
10 x 25 evil w/long pullouts @ :30
10 x 25 shooter on belly @ :30
10 x 25 evil w/long pullouts @ :30
10 x 25 shooter on back @ :30
-- about :30 between each set of 10. I had one long break where I was chatting with a swimmer and trying to dodge a triathlete that always wants to work out with me.
10 x 25 russian breast drill @ :30
10 x 25 @ whatever
odds = underwater free recovery
evens = front scull
10 x 25 @ :30
odds = breast pull
evens = easy speed fly
I'm jealous of all the folks swimming fast at Y Nats! I'm really ready to taper now ... The ladies in my age group are tearing it up so far. Real time results: http://www.ymcaswimminganddiving.org...ults/realtime/
Didn't do much today besides swim and fix my hair. It is sassy now! Matches my personality, I guess.
Hope everyone has a great weekend! I'm taking tomorrow off and mainly doing kids' activities this weekend. Really hoping it doesn't rain for the regatta.
Drylands For Boosting Swim Performance:
Updated April 16th, 2010 at 08:46 PM by The Fortress
SCY Swim @ OakMarr
4 x 50 @ 1:00, mod pace
(2 kick, 2 swim)
2 x 25 @ :45, 80%
1 x 50 @ 1:00, mod pace
8 x (25 AFAP + 25 EZ) @ 2:00
3 evil w/fins = 14s
2 flutter kick w/board & fins, 10s
2 backstroke, no fins, from start, 14, high 13
1 dolphin on back, high 9-10
I was happiest with the backstrokes, though they were from a rolling start, I guess. Still seemed pretty fast for a practice suit. I had meant to bring a B70, but forgot in the midst of being a whirling dervish all morning.
4 x 25 power evil pull w/buoy & fins, no pullout, working on fast hands, 16s
Retrained myself from the urge to do more speed work.
Got another speed workout in. I'm still feeling pretty tired. I'm going to shift into easy gear now. And I am going to force myself to do my RC and some stretching while watching something on the DVR tonight. When I don't go to the gym, I am always lazy and forgetful about these, and I feel a slight twinge.
I watched my 2nd travel volleyball game today. I can see why my kid loves it -- it is fast paced and exciting. She's a natural spiker, but b/c of her height is *supposed* to be a DS. I envy her prowess with a ball (though she got my klutz gene).
Had a banner gluten free eating day:
Breakfast: Huge "mad scientist" smoothie with blueberries, blackberries, raspberries, strawberries, flax seeds, glutamine, hemp protein, green vibrance,* almonds, coconut oil, coconut water and pomegranate juice
Snack: Rice crispie bar
Post Workout SnacK: protein fusion bar
Lunch: Salad with steak, corn, tomatoes, cheese, avocado, onion. Mixed bean salad from Whole Foods
Dinner: asparagus & hearts of palm salad, salmon
Still hungry, so will be snacking tonight.
* = http://www.sensablehealth.com/wp/200...reen-vibrance/ This product says it's gluten free, but I noticed it has "wheat/soy sprout powder" ... ??
Updated April 15th, 2010 at 10:29 PM by The Fortress
400 fly drills
I did 200 of the fly drill I described yesterday. It's almost like a swimming plyometric if done correctly. Very cool.
8 x 100 cruise @ 1:45 w/paddles
odds = free
2 x (3 x 100 russian breast drill @ 2:00 + 2:00 of vertical evil kicking)
4 x (5 x 25 shooter w/MF @ :30)
#1 = left side
#2 = right side
#3 = belly
#4 = back
#5 = EZ on top of water
Sticking with my long term plan, I did a mellow aerobic/recovery workout today. Nothing too taxing and resisted the urge to do any speed work. I have a speed set planned for tomorrow, so that would have been stupid. I'll do much the same kind of workout on Friday. I'll put my toys down next week.
"Pole Vaulter" Exercise:
I was referring a friend to the power systems website today for the purchase of dryland toys, and I ran across this device:
I've never seen this before, but this was essentially what I was doing at the gym and describing as my "pole vaulter" exercise. I put the bar between the bottom corner of two walls to do this exercise. It's a great compound exericse!
Ran across this interesting article on magnesium deficiency. It reminded me I need to purchase some liquid magnesium to put in my smoothies.
We booked the trip to Northern Europe. Going with friends (our Savagemen relay mate and his wife). We are leaving on June 23, which is toward the end of school. So this, and our beach vacation in August, will wreck havoc with any LC plans for this summer. I don't mind. I think I'm due for a slight meet break, so that I can be fresh for the fall. I hope to sneak into one local meet to swim some 50s perhaps using my kid's suit. At the beach this year, I don't think I'll even bother to go to the Y. If the jellyfish are not omnipresent, I'll just swim in the ocean and jog on the beach. If the jellyfish are abundant, that's another story; I'm a total OW wuss. I'll also try to swim in the channel since that's where the B2B triathlon is in November.
Swim @ OakMarr w/Speedo:
We decided to repeat RA's lactate/speed set from last Tuesday.
10 x 50 @ 1:00
mix of strokes and kicking, got the heart rate up
4 x broken 100s @ 9:00, done as:
1 x 50 @ 1:00 fast
1 x 25 @ :30 fast
1 x 25 kick fast
200 EZ between 100s
I did odds back and evens evil. With fins.
#1 went 25, 12, 12 (same sluggish start as last week)
#2 went 30, 15, 15
#3 went 24, high 11, 12
#4 went 29, 14, 14
The last evil was the fastest evil I've done with fins (as opposed to MF, which is faster). I was really concentrating on fast hands. I seemed to improve as the set went on, making the warm up seem questionable. Next time, we may do the following set for warm up instead:
5 x 50 @ 1:00
2 x 25 @ 1:00
5 x 50 recovery @ 1:00
Or I may just PM Rich and ask him what he does for warm up prior to that set.
It was pretty crowded today. Had a slight run in with a selfish lane hogging noodler who didn't want to share a lane though there were 2 people to a lane everywhere. Fortunately, a lane opened up that we shared until the last couple 50s. I commented to Pete that it's just a touch slower sharing a lane b/c of waves, attention to lane lines, etc.
We also just dodged a pool closure as some kid hurled in the pool while we were in the hot tub. Glad said kid didn't interrupt the workout!
My legs are still pretty tired from the 4 x intense drylands last week. I really felt them on the fast backstrokes.
There are 541 swimmers for Zones a very good turnout. Unfortunately, my team is missing a couple every fast people due to various issues, so we will have trouble defending out title with only 9 folks. I think I will only be swimming the girl relays at the end of the day. So hopefully I won't crash and burn too much. This seems like a more doable line up:
Sat: 100 (50 free), 50 breast, 100 fly, 2 chick relays
Sun: 100 IM, 100 breast, 100 back, 1 chick relay
Here's the psych sheets: http://www.patriotmasters.org/Coloni...ults/index.htm
Savageman Half Iron:
Signed up for the Savageman half iron relay again. There was an article about the race at: http://www.savagemantri.org/Triathle...0BestRaces.pdf. It headlined as the hardest race out there!
New Recovery Bar:
Bought some new recovery bars today. http://www.naturalhealthyconcepts.co...etagenics.html. They're gluten free without too much whey isolate. I find I'm tolerating dairy somewhat better since getting gluten out of my system, especially if I remember to take lactase enzymes before and after. Mr. Fort told me about an article he read on TDF cyclists and gluten. Since gluten is relatively harder than other substances to digest, the cylists went gluten free before the event with positive results (better energy levels, etc). Of course, they had master chefs supervising their 7000 calorie intake ...
I saw a really cool fly drill at my daughter's swim practice the other day. Her coach (who goes a 49 100 fly without tech suit), showed them the drill. You begin on your stomach with hands in front doing a flutter kick. You very quickly do a fast powerful pull down and dolphin kick, thrusting yourself forward with hands ending at sides. Then an underwater recovery and repeat. Seemed like a good drill to emphasize forward propulsion from the first dolphin kick for sprinting.
More bad on multi-vitamins:
Does anyone have any good recs on these? I'e gotten a couple nods for this brand: http://www.skinsusa.com/index.php/en...ng-tights.html
Updated April 13th, 2010 at 06:25 PM by The Fortress
Just did an easy recovery workout today, as planned after the weekend's hard workouts.
8 x (3 x 50) @ 1:15
#1 = 25 (brain fart -- can't remember what I did here) + 25 front scull
odds = chest press fly
evens = russian breast drill
odds = 25 shooter on right side + 25 scull on back
evens = 25 shooter on left side + 25 caterpillar fly drill
I am changing course. I have been mulling over my plans for tapering for Zones/Nats. Previously, I had very grudgingly thought that I would just rest 3-5 days for Zones and "train through" the meet. This conventional approach has not sat well with me -- I usually rest to some degree for every meet and I have never trained through a major meet. The very concept of "training through" is foreign. And I am neither a middle distance swimmer nor an age grouper, the type that could easily train through a meet. I am an idiosyncratic drop dead sprinter who trains pretty intensely (especially drylands), more intensely than most of my ilk I would hazard to guess. And, at the moment, I'm pretty tired and sore from training.
With this miasma floating through my extra hyper brain, I consulted a coach I trust. The paraphrased advice: "Rest all I want for Zones! And keep resting for Nats. Don't do weights right before Zones. Train and rest like a sprinter. You won't get out of shape. Why race with tired arms and legs?!" I am going to take this advice and embark on my 5 and 1/2 week "taper." I will focus on speed, racing, stretching and resting. I've done quite a bit of strength and hard speed work lately now it's time to put it to fruition.
Week by week plan:
First 3 week segment:
4/12: continue speed work (2 workouts w/Speedo this week on Tues & Thurs), drop drylands, do hot yoga on Sunday
4/19: do a little speed work and rest, no drylands, sleep a lot (Zones on 4/24-4/25)
Note: I only consider this a semi-rest for Zones, not a taper. For me, a real taper involves at least 3 weeks b/c resting the ravaged legs is such a time consuming endeavor. As such, I don't expect to do any PBs at Zones. Except maybe in the 100 evil. I can't let Stud get to cocky.
4/26: 1/2 week of easier aerobic work, upping the yardage, but keeping heart rate low (done with all hard aerobic work after all), 1/2 week of speed, dryland + weights
Next 3 week segment to prep for Nats:
I am basically going to follow the taper I did for NE Champs, which seemed to work well. I need to print it out.
5/3: easy aerobic/recovery work, speed work, upper body weights, yoga, core, no leg work
5/10: reduce speed work somewhat (lots of fat 25s) and reduce yardage, lots of easy swimming and drilling. sleep a lot, no drylands except very light yoga and strtetching
5/17: meet warm up every day.* sleep a lot
This is a Wally Dick's tip. I sometimes do more than a meet warm up. I'm going to try not to. Wally does very long 4-5 week tapers as well.
Mike Bottom on Sprinters:
This plan seems to jive pretty well with Mike Bottoms thoughts on tapering sprinters.
I think I hit most traits of swimmers who need more rest -- except I'm not a hairy beast like Wookie and Stud.
personality: hyper, high strung, energetic
old & train hard
good base of intense training
low body fat
stress in life
In reality, I've done this sort of taper before. I must have done it with Zones & Austin in 2008 b/c I recall resting for Zones. And I did a version of this this summer when I rested 10 days for the aborted LZR blow out meet in late June and then rested 3 weeks for Nats. It seems the more intensely I train, the more rest my darn legs need. And, sheesh, I'm only doing a few more yards than Jazz Hands at Nats!
Because I dislike tapering and enjoy training, I am consoling myself with the fact that I am going to take most of the summer to play and train however I want and not worry about meets unduly. I might do only one LC meet, if I'm in town for it.
In that regard, I am also going to wait on starting TRX training until after Nats. And I won't be sprinting with paddles. Basic Ande 101: don't do new or stupid stuff before your big meet.
Whew, glad I got all that off my chest ... And now I can stress about the really important stuff -- like what to concoct for my daughter to wear as Artemis for Ancient Civilization Day and how I can be in two places at once several times this week and keeping my red tresses red to match my suit.
Updated April 12th, 2010 at 10:39 PM by The Fortress
I have now found through repeat experience that going to dinner & drinks with friends on Saturday night is not conducive to me making it to my Sunday am team practice. I'm up too late and the desire to sleep in is too great. So I ventured out on my own after lunch. I stole and modified two Geek sets that I've done before and like (#1 & #3 below).
10 x 25 shooters on back
Speed Set #1:
5 rounds of:
4 x 25 fast @ :45
odds = flutter kick w/board
(fast was purely perceived effort not time on these so much)
evens = evil pull w/buoy
Aerobic Pull Set:
In my 5 years as a masters swimmer, I have never once done a pull set with paddles. (I've never even touched a pull buoy until I started doing power breast pulls). But my legs have been sore from drylands, so I decided to give it a whirl. Didn't seem to bother the shoulders too much, which seem stronger lately from drylands. Couldn't use a pull buoy on these though. Tried a 50 and felt like I was going backward. This interval was super easy w/paddles and I was just cruising it. Now I know why so many like them!
10 x 100 @ 1:30 w/paddles
odds = free
evens = back
Speed Set #2:
1 round of:
1 x 50 fast @ 1:00
1 x 100 EZ
2 x 50 fast @ 1:00
1 x 100 EZ
4 x 50 fast @ 1:15
1 x 100 EZ
I did the fast ones evil with a monofin. Went 30, 29, 30, 30, 30, 29, 29.
Hot Yoga, 90 minutes:
Ate a recovery bar and hopped right in the car to drive to bikram yoga. I have this perception that yoga post swimming prevents some tightening. And I had my best standing/balancing session yet. We had my fav teacher (so far), Insel. He's very good at encouraging people and helping rather than giving carping critical instructions.
Feeling pretty beat and tired tonight. Will definitely plan just a slow recovery swim for tomorrow. I feel in good shape now, but my biggest issue at the moment is being so dinged up. I've had 3 nasty falls in 2 weeks, proving I should just avoid land. First, I feel face forward landing on my kneecaps and forearms (which are still sore). Last week, which I didn't blog feeling rather idiot-like, I slipped on a flight of stairs in my compression socks (doh!) and landed on my ass and the right side of my back. Huge bruises. Tonight, while hopping into the shower after yoga, I slipped and landed with my forearm at a 90 degree angle to a stainless steel soap dish, slicing and bruising my forearm. I contemplated whether to get a stitch, but decided not too. But it scared the living sh*t out of me. Hopefully, this will all heal in a couple weeks and I can avoid other slip and falls. Sheesh!
Does this happen to anyone pre-race?
4x swim (with a lot of speed work), 12,000
4x dryland (hammered this)
bikram yoga, 2x
rest day, 1x
Under Elise's training methodology, I'm scheduled for a "de-loading" week the week before Zones. So I think I will rest 3-5 days. Or perhaps just rest the legs 5 days.
Updated April 11th, 2010 at 11:06 PM by The Fortress
8 x 100 IM @ 1:45
odds = drill
evens = swim
12 x 50 @ 1:00
odds = fast breast pull w/buoy
evens = EZ
These power breast pulls seem great for developing and generating hand speed. I like them!
3 x (3 x 25 AFAP + 25 EZ) @ 1:15
#1 = fast doggy paddle drill/underwater free recovery drill
#2 = fast UW flutter kick
#3 = fast free
1 x 50 AFAP back w/fins
went 23.5, fastest I've done in this pool
my streamlines felt tight and efficient
elevated push ups, 4 x 15
power wheel roll outs, 2 x 25
deep squat isometric, 1 x 3:00
rock star jumps, 2 x 10
push up isometric hold, 1 x :45 (didn't have the steps I needed)
lunge isometric hold, 1:30 each leg
Heading to hot yoga at 6:00 after I drop my youngest at soccer practice. Hope I make it through the standing positions.
Did a speed workout, as planned. Legs were tired from yesterday's drylands and it felt like it took a long time to get warmed up. But I felt pretty speedy by the end.
I was doing fairly well with my spring allergies despite the massive/record amount of pollen in the air. But today I started wheezing and had to whip the inhaler out during practice. I need to remember to use it before in the future.
Extreme Angle Isometrics:
Here's some literature on the isometric holds at extreme angles that I've been doing before my dynamic exercises. I'm supposed to do these every day for awhile, but I haven't summoned up the determination for that yet. Your legs are supposed to get used to them after awhile. Mine are quite tired after yesterday's hold fest.
Here's a key line: " ... an isometric contraction followed by a concentric dynamic movement will increase the force of the movement by up to twenty percent!"
And this: "get strong as an ox"
http://www.elitetrack.com/forums/viewthread/6578/#49049 (comments focusing on Jay Shader's work)
And this study:
Changes in torque and electromyographic activity of the quadriceps femoris muscles following isometric training.Bandy WD, Hanten WP.
Department of Physical Therapy, University of Central Arkansas, Conway 72035-0001.
BACKGROUND AND PURPOSE. The purpose of this study was to examine the effect of isometric training of the quadriceps femoris muscles, at different joint angles, on torque production and electromyographic (EMG) activity. SUBJECTS. One hundred seven women were randomly assigned to one of four groups. Three groups trained with isometric contractions three times per week at a knee flexion angle of 30, 60, or 90 degrees. The fourth group, which served as a control, did not exercise. METHODS. Isometric torque was measured using a dynamometer, and EMG activity was measured using a multichannel EMG system. Measurements were obtained during maximal isometric contraction of the quadriceps femoris muscles at 15-degree increments from 15 to 105 degrees of knee flexion. Measurements were taken before and after 8 weeks of training. RESULTS. Following isometric exercise, increased torque and EMG activity occurred not only at the angle at which subjects exercised, but also at angles in the range of motion at which exercise did occur. Further analyses indicated that exercising in the lengthened position for the quadriceps femoris muscles (90 degrees of knee flexion) produced increased torque across all angles measured and appeared to be the more effective position for transferring strength and EMG activity to adjacent angles following isometric training as compared with the shorter positions of the muscle (30 degrees and 60 degrees of knee flexion). CONCLUSION AND DISCUSSION. These findings suggest that an efficient method for increasing isometric knee extension torque and EMG activity throughout the entire range of motion is to exercise with the quadriceps femoris muscles in the lengthened position.
PMID: 8316579 [PubMed - indexed for MEDLINE]
This suggests that isometrics done at the greatest joint angle will, in fact, increase strength throughout the entire range of motion.
Too bad QBrain is not around for some analysis!
broomstick twists, 1 x 25
seated straight arm dips for RC, 60 x 2 x 25
external and internal rotators, 10 x 1 x 15, each arm
deep squat, 1 x 3:00 (I've done 5:00 minutes before, but it was bothering my shins, so stopped at 3:00.)
push up hold with hands on 2 steps, 1 x 2:00
tricep/bicep hold w/yoga ball & 10 lb DBs, 1 x 2:00
lunge, 1 x 2:00, each side
straight arm plank w/feet on yoga ball, 2 x 1:00
dead bugs on bosu, 2 x 25
russian twists on incline bench, 25 x 2 x 25
standing lat pulldown, 130 x 2 x 10
lying overhead tricep press, 50 x 2 x 15
twisting squat swings, 25 x 2 x 15
push up rows w/10 lb DBs, trying to keep perfectly still, 2 x 25 (it would be super difficult to do these with stacked feet)
box jumps, 2 x 10
altitude drops to squat position, 2 x 10
(These are hard on the knees, I think. At least my bruised kneecaps really felt it.)
Ate a banana and an energy bar and drove 10 minutes to the pool ...
I had just planned on a recovery/aerobic type workout.
10 X 100 @ 1:45 w/MF
odds = dolphin kick on back, 1st-3rd 25s = 6 SDKs (about halfway down pool), 4th 25= UW shooter
evens = evil with long pullouts to the 15 meter mark
Modified Elise Set:
I modified Elise's 3 x (8 x 50) set, with the 8 = 2 of each stroke. Originally, I intended on doing them drill, kick, swim. I had hoped to do the kicks fast-easy. But, there was no way. My legs were still fried. After one attempted fast kick, I altered course and did it thusly:
3 x (8 x 50), done as:
set #1 = drill @ 1:00, 2 of each stroke:
single arm fly
miss america drill
underwater free recovery
set # 2 = swim @ :50
set # 3 =
odds = fast evil pull (35ish)
evens = scull
I used the exercise out of my funk method today. Worked reasonably well. My legs are still tired though. The power evil pulls were nice b/c they worked my arms. I am planning a speed workout tomorrow, and I may lay off the kicking some for that. Maybe I'll finally bust out my darn parachute.
Eccentric exercises for tendonitis and strength:
Ahelee posted this little ditty on my FB wall today:
My meet this weekend is apparently cancelled for insufficient attendance. Oddly, it doesn't indicate this on the PV masters website and I didn't receive an email to that effect. I found out on FB from other swimmers who were notified. WTF? Did my entry form get lost in the mail again?! Really bummed about this as I was hoping to get some much needed start practice and speed work as well as times in a couple events. 2010 has been a tad disappointing so far. The Richmond meet was marred by blizzards and cramps. The Albatross meet was marred by the flu and a stolen suit. Now this meet is cancelled. I think this may be the first year I don't have a tapered time in the 50 free. And I was hoping for a re-do of another event. Crap. I also may change my Zones events in light of this.
Swim @ Oak Marr w/Speedo:
At least I had a workout buddy today! Speedo and I tried out a Rich Abrahams set. It was definitely more speed work than a true lactate set, though my legs were burning by the end. The 3 x 100 AFAP set is far worse.
10 x 50 @ 1:00
odds = swim
evens = backstroke kick
I didn't feel so great on these. I was sore and felt like I was moving through jello a bit.
4 x broken 100s @ 9:00, done as follows:
1 x 50 swim AFAP @ 1:00
1 x 25 swim AFAP @ :30
1 x 25 kick AFAP @ :30
200 EZ after each
I did mine with fins, as I am wont to do with speed work. I think I should have been slightly faster on these. However, given that I am sore and tight, the times weren't too bad. #2 was the best and #4 was the worst and hurt the most. My legs gave out on the last 25 kick.
#1 = back
25 + 12 + 12 = 49
#2 = back
24 + high 11 + 12 = high 47
#3 = breast
30 + 15 + 15 (swam this) = 1:00
#4 = fly
24 + 12 + 12 = 48
I was gasping and panting a lot more than Speedo on these. I think he was loafing.
Had a massage today to help ease soreness and prep for the now cancelled meet. Oh, well, I really needed it. She said I was tighter than usual. I guess with the intensity of my workouts, I need to stretch for a period of time every day and not just rely on periodic yoga to keep me loose. Now, I am off to mull over my Zones entries and re-decide what to swim. Since the 100 IM is my 6th event for Nats (and could be cancelled since I refuse to time ), I'll have to stick with that one.
I'm going off the wagon and having a glass or two of chard tonight. I can't tell any damn difference anyway!
Some ab exercises:
[nomedia="http://www.youtube.com/watch?v=TU5BE8opXTA"]YouTube- Six Pack Abs Great Abs Exercise "Exercises Abdominals"[/nomedia]
Updated April 7th, 2010 at 12:06 PM by The Fortress
SCY @ GMU
I strolled in a bit late. The team did 1200; I did 800 various. There was very light attendance due to Easter. So I got my own lane.
Hypoxic Speed Set:
15 x 25 @ :40
4 fast UW w/fins + 1 easy
6 x 250
250 free @ 3:40
2 x (200 IM + 50 choice) @ 4:00
250 free @ 3:40
2 x (200 stroke + 50 choice) @ 4:00)
250 flutter kick w/fins & board @ 3:40
2 x (200 IM drill, cruise + fast 50 flutter kick w/board, went 27s) @ 4:00
250 flutter kick w/board & fins @ 3:40
2 x (2 x 100 russian breast drill, with :20 RI, went 1:18s)
4 x 25 fast off blocks + 25 easy
Coach told me I was too deep on my backstroke start. She mentioned that I am probably used to pushing deep with the B70 and that will change without the suit. It took me awhile to get used to the B70, and really maximize my streamlines and breakouts. I sort of resent having to relearn it all. But, I won't think about that right now!
12 x 50 kick @ 1:00, no fins
odds = fast
evens = slow
On 1-6, I was going 37-38s on my fast backstroke kick. I decided to take more rest on the second half of the set. Skipped 2 50s. Went 35s on two fast ones.
Did 5-6 more starts off the blocks even though my calves were shot. I think I'm going to do 6 SDKs on my 50 fly start and breakout this weekend.
Total: 3750 + starts
P90X Stretch, 60 minutes:
I spent about 3 hours driving around and to BWI today in traffic. I got home and was very stiff. So I plugged in the P90X Stretch DVD. It's sort of a combo of stretching and yoga without the hard yoga. A few of the bikram poses are in this DVD. I skipped a couple of the shoulder stretches, which looked like the verboten ones.
I think I have DOM from all the starts the other day. The outer soleus muscles in my calves are killing me. Feels sort of shin splinty. My legs were also still pretty tired today. I thought I'd feel better after a day off. So, reluctantly, I am going to have to do less leg centric workouts for a couple days. Re: DOM: http://laurensfitness.com/2008/01/04...our-body-heal/. When they're less sore, I'm going to try some drylands work with ankle weights on. Flutter kicking or good morning darlings on the bosu with ankle weights would make it harder.
Swim, 4x, 14,150 yards
Not too bad considering I was traveling and there was no nearby pool. The nicest thing was that, for a change, none of the workouts were solo!
Russian Breast Drill:
My 9 year old took a vid of me doing the russian breaststroke drill at the end of the Sewickley practice last Monday. As you can see, it gives you a really good hunch and lunge. And my head position is still off. Jimi is in the same lane, overreaching on his freestyle entry.
[nomedia="http://www.youtube.com/watch?v=y1d9CKbFoGk"]YouTube- Russian breast drill[/nomedia].
The Moob Video, Featuring Jimi:
Jimi has a habit of standing with his hands on his moobs instead of his waist. He demonstrates this in this short post-practice video. Bill and I make a short guest appearance.
[nomedia="http://www.youtube.com/watch?v=AvUGd0tNQD0"]YouTube- The Moob Video[/nomedia]
USTA disallows certain wetsuits and suits:
I had no idea wetsuits could be thicker than 5 mm. That's fat!
Overhead Squat: Ultimate Exercise:
Ran across this youtube vid on free breathing, which I suck at: [nomedia="http://www.youtube.com/watch?v=KB4fJxMWX3U"]YouTube- Freestyle Breathing with Michael Phelps, Katie Hoff, & Bob Bowman[/nomedia].
Lower Back Exercises:
I saw there was an article in Swimmer about gluten free swimmers. Haven't had a chance to read it yet, but will. I did somehow manage to gluten myself this weekend, which resulted in a icky neck rash. I think it was likely my dinner at Cafe Salsa (latin food) on Friday night. Marinades and salad dressings I think are my downfall ... I would have tried to grill the wait staff more, but they didn't speak very good English.
Calorie Consumption/Weight Loss, WSJ:
Updated April 4th, 2010 at 10:01 PM by The Fortress
8 x 100 single arm fly @ 1:45
Fabulous luck! At this point in my workout, Pete "Nuthin But 50s" came in. We helped one of the swim instructors on his block starts. Then he let us have at the blocks. I did 18-20 starts off the block. 2/3 of them were pretty good. Pete and I critiqued each other. Awesome!
Pete had planned a backstroke sprint set, which suited me just fine. So we did:
8 x 25 backstroke from the blocks @ 2:00. 25 EZ after each one. On a couple starts, I detected putting my head back too far after entry, breaking streamline. Tried to correct this. I need to do this set with a B70 soon. I may bring one to practice on Sunday.
Total: 2150, plus starts (probably 500) = 2650
So happy to work on starts!!! And a sprint workout was what I needed after some aerobic work this week. I still plan to take tomorrow off.
Pete also told me that the speed socket goggles do, in fact, come in clear. He wants a pair too.
Off to drinks and dinner and then another regatta tomorrow
Sports Injuries: When to tough it out
Updated April 4th, 2010 at 08:08 PM by The Fortress
Didn't feel like going to the gym, so did drylands on my own.
Tried 5 holds the trainer recommended and 3 others that I could do in the house:
deep squat isometric hold, 1 x 5:00
(had to do this since Q bragged he could do it for 5 minutes; uh, ouch)
lunge hold in runner position, 1 x 2:00, each leg (harder)
push up isometric hold, 1 x 2:30
good morning darling isometric ab hold, 1 x 1:000, got an ab cramped and stopped -- I don't like this one and thus will discontinue.
cobra hold: balance on one leg (knee bent) with other leg straight back and held high, put arms back in airplane-type position, 1 x 1:00, each leg
isometric handstand, 2 x 1:15
(better than the :45 I was doing before)
side plank with straight arm, one leg and one arm in the air, 1 x 1:00, each side
(This side plank with twist oblique looks difficult as well: http://images.google.com/imgres?imgu...26tbs%3Disch:1
one legged T balance (stand on one leg, bend over, body should be in a T shape), 1 x 1:00, each leg. This pose is aka Warrior 3.
power wheel roll outs, 2 x 25
elevated push ups, 3 x 15
good morning darlings on floor, 2 x 50
rock star jumps 1 x 10
med ball slams on sidewalk, 1 x 25
(alternated with lil lil Fort)
twisting med ball slams, 1 x 15
Swim @ Sewickley Masters:
Coached by Bill White (who writes great workouts!)
Pre-practice warm up:
(about a minute rest between segments)
8 x 100 @ 1:40
odds = choice
evens = IM
6 x 50 fly @ :55, SDK 1/2 way
I did double shooters.
6 x 50 back @ :55, SDK 1/2 way
I used fins and alternated fast-easy. On the fast ones, I went 26, 27, 27.
6 x 50 breast @ :55
Did what was assigned.
6 x 50 free @ :50, some type of restricted breathing
I did backstroke kick, no fins
4 x 100 @ 2:00, 3 choice, 1 fast
I did 2 easy breast, 1 50 EZ and 1 fast back Went 56, couldn't stay under much the second 50 b/c of leg fatigue. Jim went a :58, which was pretty darn fast.
8 x 50 free @ :40
I did 8 x 50 flutter kick w/board & fins.
Started out at 26; that was a mistake. But some guy was trash talking. It sounded like he was challenging me to do a "real kick set." (He must have missed that I did the 50 frees backstroke kick, and he missed one of the :40 intervals while I was kicking ... lol)
The dryland holds are pretty hard and, except for the squat, I have a ways to go to get to 5:00. I'll stick with these for awhile, but doubt I'll do them daily. I forgot to note yesterday that the trainer was somewhat surprised when I told him I was not emphasizing heavy weights this season. He immediately asked me about time differentials. But I don't really have tapered times to compare yet. Anyway, I found that interesting. I would have pursued the topic more, but there's only so much you can get in it 60 minutes. In addition, after the functional movements testing, he said "you're not a breaststroker, are you?" haha. I told him I only was if I had a super suit.
I can't wait to get my TRX system -- that looks so fun. (I realize only a dryland nerd would use the word "fun" in this manner.) Here is a link to one of my FB notes where I've begun collecting TRX exercises: http://www.facebook.com/#!/notes/les...x/376349460980. There is a youtube link titled "Why TRX?" on yesterday's blog entry.
I really felt the drylands in the pool! Tired legs. But I enjoyed the IM/stroke based workout and it was much harder than anything I would put together to do in an hour, save a lactate set. Despite ribbing from my eccentric son, I persisted in doing my own version of the workout and adding some kicking and fin work. After the workout, Jim claimed that I am neglecting my upper body in the pool. But, since fly-back sprints are very leg based, I think I'm on the right track or at least an alternative viable track. When it's long course season and I train with my team more, I'll have plenty of time to "swim." But it's interesting that some people feel threatened by anyone deviating from the prescribed or conventional regimen. :-P If I had a nickle for every time someone called me a "cheater" ...
Anyhoo, I'm dead from all of the above and happy I get to sleep in!
An article from Jim's sister publication:
Bad news for chip addicts:
Interesting, ultra multi-sport blog entry by Rich Roll:
Updated April 1st, 2010 at 01:24 PM by The Fortress
Swim SCY @ Sewickley Masters:
Coached by Bill White
I goofed and thought practice started at 6:00 instead of 6:30. So I arrived early, which was a good thing, as I got an actual warm up. They only have 1 hour of alloted practice time so really hit the ground running in their practices.
3 x (3 x 50) evil drills @ 1:00-1:10
#1 = drill with alternating PLD breast and regular breast
#2 = breast pull with pull buoy
#3 = breast kick, no board
6 x 25 shooters, no fins
A Jimicentric set .... I did all back or backstroke kick w/fins as noted below.
6 x 100 @ 1:30
6 x 50 kick @ 1:00
6 x 100 pull @ 1:30
6 x 100 @ 1:20
right into 1 x 50 kick fast
5 x 100 @ 1:15
right into 1 x 50 kick fast
4 x 100 @ 1:10
(I did 4 x 50 breast fast)
right into 1 x 50 kick fast
I did the 6 x 100s mostly 3 back swim + 3 back kick. Big Noodler has a theory that her age group program is so successfully b/c of the plethora of kick-swim sets they do. I intuitively think the reverse makes more sense -- to do swim-kicks. I held mostly around 1:10 with a couple faster ones thrown in there. Bill was puzzled that my backstroke kicks were as fast as my swims. lol Since I hadn't read the set beforehand, I thought that there were 6 of all the hundreds. So I decided to bail on what I thought were 6 x 100 @ 1:10. This seemed like a trick to get me to an actual 5-600 free. Had I known there were only 4, I probably could have made them with maybe a couple seconds rest.
10 minutes in the best steamroom ever
Pretty fun workout -- and one which I would never do on my own. I led the lane since I was "cheating" with fins, and Bill and Jim shamelessly drafted off me.
My 9 year old was there and took some pictures and videos with her flip. She got one of Jim looking like a drowned selkie. I am typing on an ancient computer, and am not sure how to download them. This may have to await my return to NOVA. Jim attempted to give an interview about why he stands with his hands on his moobs. This confused her. lol
I'm hoping to swim with Sewickley Masters again on Wed IF they'll let me in the darn Y. There is apparently a policy that says that you can only go to a Y 3x a year as a guest without buying a membership. This seems odd. I've bought weekly memberships elsewhere.
In other news:
1. I glutened myself yesterday by having black bean soup at Panera (forgetting that there was probably flour in the soup).
2. I experimented for a week with putting coconut oil in my smoothies. Alas, I don't think it agrees with me judging from the sound effects. So Quick may be right about coconut. I'm off it this week and I'll see if it makes a difference.
3. Klutz factor: I feel asleep last night reading on the couch after watching The Blind Side with Mr. Fort (a well written book -- The Reliable Wife.) When I woke up to head to bed, I tripped on a blanket and fell forward smacking both knees on hardwood floor. They are sore and bruised today.
4. I am joining Speedo, Geek, Patrick, Q in going on the wagon until Nats. (Though I doubt Q is abstaining during his trip?) Yesterday was day 1. No idea if it will mkae any difference. I don't work out early, so that won't matter. I have other friends who swear it helps them lose weight, though I recall Patrick didn't see that effect. But then he is scrawny like Geekity.
5. Today, at 2:00, I'm meeting with pro trainer Ron DeAngelo. I've only met with a trainer once during my entire masters career and always feel like I'm winging it. So I'm hoping this will be beneficial and I can learn some TRX.
Ron DeAngelo's Biography:
Ron DeAngelo, director of sports performance training at the University of Pittsburgh Medical Center(UPMC) Center for Sports Medicine, is nationally known for training many notable sports stars, including several National Football League (NFL) All-Pro players and National Basketball Association (NBA) All-Stars, as well as tennis and golf professionals.DeAngelo has worked in the sports medicine field for more than 20 years as a certified athletic trainer. He is an American College of Sports Medicine-certified health/fitness instructor, and has certification as a strength and conditioning specialist from the National Strength and Conditioning Association, where he also is the chairman of the basketball special interest group. DeAngelo is certified as a performance enhancement specialist from the National Academy of Sports Medicine and is a club coach with the United States Weightlifting Federation.
6. There is a possibility that we may join one of Mr. Fort's business colleagues on a trip to Northern Europe (I've travelled many places, but not there.) It's totally up in the air right now. But if we go, we'll leave June 23 for 2 weeks. That would definitely blow my LC season. But I wasn't that psyched about it anyway after the recent suit fiascos.
Now it's off to brunch at Pamelas, to meet with the trainer and then see How To Train My Pet Dragon.
Updated March 30th, 2010 at 11:15 AM by The Fortress
10 x 25 UW shooters w/MF
last 2 fast
8 x (25 AFAP + 50 EZ) @ 2:30 (or so, didn't keep track)
2 of each stroke
1 x 50 AFAP w/MF, went :20
had a leaky goggle and went crooked a bit
1 x 50 AFAP evil w/MF, went 27.5 ish
Hot Yoga, 90 minutes:
I decided to go to yoga right after swimming to stretch out some of my muscle soreness. And I feel great now. However, I apparently have to find a time besides Sat. at 4:00 pm to go b/c the same jerk was teaching the class today. I find him, and his voice, incredibly annoying. He just raked a newcomer over the coals.
The speed work felt a little better today. I kept the yardage down and just sprinted b/c I was due for such a workout and I am hoping to go to my team practice tomorrow. Edit: Crap!!! My team practice is in the diving well b/c there's a meet tomorrow. Doesn't do me a damn bit of good in terms of working on starts. I will probably sleep in and do my own workout to avoid the hassle of swimming amidst noise and a swim meet.
Goggle question: Do people like dark or clear goggles best? I have trouble seeing with some of my dark speedo goggles in poorly lit pools.
I spent the late morning/early afternoon at the Polar Bear Regatta. The weather was actually fairly ideal -- sunny and about 50. FortSon's lightweight 8 hadn't been having a good week of practice. But they did well today, winning the lightweight race, beating last year's state champs and were only beaten by 1 heavy weight boat. Happiness!
Mr. Fort went on a pretty fast 18 mile run today and is probably on the couch for the night. He seems to have succeeded -- finally -- in rehabbing his hammie and hip substantially. He is planning a marathon in May. He's in pretty amazing shape from all his running, cycling, lifting and core work at the moment.
Recap of day 1 of NCAAs:
Suspension Push Up Variations:
[ame="http://www.youtube.com/watch?v=TcAhcNK7o-Q"]YouTube- Suspension Push Ups Variations Push and Curl[/ame]
Updated March 27th, 2010 at 10:26 PM by The Fortress
broomstick twists, 1 x 25
squat swings w/25 lb plate, 2 x 15
cable twist with yoga ball, 50 x 2 x 15, each side
alternating twisting lunges w/15 lb DB, 2 x 15
one legged squats, 25 x 1 x 15, each leg
box jumps (18" box), 2 x 10
dead bugs on bosu, 2 x 25
Then I did some new core exercises that I hadn't tried before:
1. straight arm plank w/feet on yoga ball, 2 x 1:00 (this would be harder if you also put your hands on a med ball)
2. plank row w/20 lb DBs (described this core stabilization exercise yesterday), 2 x 25
3. wall squat against yoga ball w/10 lb med ball on thighs, 2 x 1:00 (definitely harder this way!)
4. balancing plank: put feet on bosu and hands on 10 lb med ball, balance, move right foot to right side 5 x and left foot to left side 5 x. Do not stick ass in air; keep body straight. I did 4 x 10. This is a difficult core exercise; I had to practice a little before I could do it half decently. Fell over a couple times. lol
5. med ball push ups, 2 x 10
I did the tricep push up on the med ball and moved side to side. Really hard for me; I guess I'm not that used to push ups. I'd like to try this plyometric push up sometime: [ame="http://www.youtube.com/watch?v=1x23VTqeYVc"]YouTube- STX How To Plyometric push up with medicine ball for explosive power[/ame].
6. standing chop w/bar: for this exercise, I grabbed the 45 lb bar and put one end of it in the bottom corner between 2 walls. I grasped the other end of the bar with 2 hands above my head -- almost like you were planting a pole vault pole. Then, holding the bar, I chopped downward to the left below the knee, came back up to vertical and chopped downward to the right. 2 x 25. I liked this one!
internal and external rotators, 10 x 2 x 5, each arm
med ball on wall, 2 x 25
prone scapular scrunches, 5 x 2 x 25
seated straight arm dips, 60 x 2 x 25
Drove straight to the pool eating a banana and energy bar and did:
8 x 50
25 shooter, no fins + 25 scull
This set (may have gotten a version from J. Miller) alternates pace 50s with fast 25s. I did the 4 x 50s as 1 x 50 EZ + 3 x 50 russian breast drill, no pullouts @ 200 pace (went 33-34s). This was a pretty hard set.
4 x 50 @ 1:00
:30 extra rest
1 x 25 fast @ :30 (free)
4 x 50 @ 1:00
:30 extra rest
2 x 25 fast @ :30 (free)
4 x 50 @ 1:00
:30 extra rest
3 x 25 fast @ :30 (flutter kick w/board)
4 x 50 @ 1:00
:30 extra rest
4 x 25 fast @ :30 (IM)
4 x 50 @ 1:00
:30 extra rest
5 x 25 fast (flutter kick w/board)
5 x 1:00
odds = evils
evens = dolphin, hands at side
Total: 2825 + VK
I'm pretty sore from drylands, which is making my swimming workouts difficult. But it's my first week back to hard training, so this is probably to be expected. I may actually put some biofreeze on my upper back and shoulders.
Need to stop being lazy and enter some meets. I have this habit of waiting until the last minute.
I mentioned on the "Cross Training with Running" thread that I may learn to row this summer for some aerobic cross training. I've never tried it before, so I think I'd need Mr. Fort or FortSon to teach me good technique.
Mini Fort is swimming breast & fly in the South Eastern Sectionals tomorrow. (Happily, her team got the second prelim shift. ) I think this could be her last USS meet.
Arginine Supplement Good: http://www.sciencedaily.com/releases...0323192329.htm
Updated March 25th, 2010 at 09:57 PM by The Fortress
4 x (5 x 25 UW shooters) w/MF @ :30
#1 = belly
#2 = back
#3 = right side
#4 = right side
#5 = twirling
I really meant this to be an easy speed swim set, but I had NO easy speed today. My body was in slow mo after it's pummeling at the gym yesterday. So I abandoned what I had planned and did the following in an attempt (perhaps in vain) to avoid garbage yards.
2 x through:
3 x 50 IM order, working turns, @ :50
2 x 50 evil kick @ 1:00
1 x 50 scull
MF Aerobic Kick-Swim Set:
Stole and modified a Patrick set from a couple days ago. I mistakenly added an extra round of 100s -- lol.
100 kicks @ 1:15/ 50 evil cruise @ 1:00 (no pullouts, worked on head position and lunge)
extra :15 seconds rest after the 100s
(I really should have done the 100s on a 1:10 interval, but I was too tuckered out.)
1 x 100 @ 1:15
2 x 50 @ 1:00
2 x 100 @ 1:15
3 x 50 @ 1:00
3 x 100 @ 1:15 (w/board)
4 x 50 @ 1:00
4 x 100 @ 1:15
4 x 50 @ 1:00
3 x 100 @ 1:15 (w/board)
3 x 50 @ 1:00
2 x 100 @ 1:15
2 x 50 @ 1:00
1 x 100 @ 1:15
Whoa! IN HTFU-ing yesteday, I did a number on my "itty bitty" "all girl" body. Was very sore, especially the upper body. It's so hard to do a quality swim in that condition. In any event, I toughed out this workout. Hopefully, it will have contributed incrementally to some aerobic improvement. I got a little carried away with the last set, which I didn't realize was 2500.
Going to use the stick on the legs tonight. This is genius -- SwimmieAvsFan/Mollie brings the stick to meets. I will definitely do this at my next meet and give the calfs a "massage" between events. Feel like a bit of a bonehead that this did not previously occur to me.
Trying to decide if I should do the April 10 meet. I dislike swimming completely beat up, and don't want to rest. It's also the same morning as a fun run my 9 year is doing. But I guess she could just have some daddy time ...
I haven't received my copy of Swimmer yet, but I see Jimi is in full on whine mode about his negative press from our "Both Sides of the Lane Line" articles. One day, he'll come over to the dark side. Being an "old man" doesn't seem very compelling.
Core Stabilization Exercise:
Mr. Fort gave me a new exercise from his trainer. Take 2 dumbbells, get in push up position, except have the DBs touching under your chest. Get in straight arm plank position. Then do a "row" to the chest with one DB. Repeat with the other one. While doing this, do not shift or transfer weight, but instead use your core. Sounds hard to me.
WSJ Article on why core work works:
I am (finally, in my typically uncoached and untrained state) going to see a trainer next week to get some further tips on core training and get trained on the TRX system. Mr. Fort was doing "suspended" planks last week with his feet in the TRX straps. He says it's harder, and that the trainer emphasized the benefits of TRX for swimming.
Spring allergies hard to treat:
Supplements don't help bone density:
Updated March 24th, 2010 at 09:28 PM by The Fortress