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Swim Workouts

  1. Friday, June 19

    by , June 19th, 2009 at 04:34 PM (The FAF AFAP Digest)
    All I can say is that I swam more than yesterday.

    Warm up:

    750 variety swim, kick, drill

    Other stuff:

    8 x 25 shooters

    50 EZ

    6 x (25 easy speed fly w/fins + 25 EZ)
    (bad breakouts, seemed to be getting further on the kick portion)

    50 EZ

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

    150 C/D

    Total: 1650

    10 minutes hottub


    I am well past eliminating cumulative training fatigue. I think that occurred last week. I believe I am now suffering from cumulative parenting fatigue. I am also convinced, as per usual, that I have lost all strength and conditioning and have gained 10 pounds in 10 days. Where is the beached whale emoticon?

    I even forgot to bring my B70 to the pool to practice a couple backstroke starts. So I plan on taking 13-14 SDks on the start. If Chris takes 12, this must be about right for me. How's that for attention to detail?


    Updated June 19th, 2009 at 06:00 PM by The Fortress

    Swim Workouts
  2. Wednesday, June 17

    by , June 17th, 2009 at 03:14 PM (The FAF AFAP Digest)

    Warm up:

    the usual 700 variety swim, kick, drill

    Main sets:

    16 x 15 UW shooters w/new MF, took 8-9 SDKs per 25, pretty slow and drilly
    odds belly
    evens back

    50 EZ

    2 x 25 EZ speed fly, felt like crap

    5 x (25 AFAP back + 50 EZ)

    100 C/D

    Total: 1675

    (I seem to recall I did something else, but these "workouts" are so ridiculously dull and boring, I can barely stay awake during them.)



    Tried out my new MF today. Because it's quite a bit longer than my shooter MF, it felt very odd. It might take some time to get used to. At only 8-9 kicks per length, I think it's much better for long course. I'll try it out there next week.


    I'm still having issues with cramping. I cramped on my backstroke start this weekend. After mulling it over, I think I might be slightly dehydrated. I try to drink a lot of water, but may still need more ... I drink very little water in the evening, then wake up and drink coffee. Perhaps I need more electrolytes as well. So I think I'll be pounding more gatorade and water the next few days.

    Tight Deltoids:

    My deltoids feel very tight. WTH? I've been practically comatose for a week. Shouldn't they be happy and rested? I'm blaming the 200 back. lol
    Swim Workouts
  3. Tuesday, June 16

    by , June 16th, 2009 at 03:21 PM (The FAF AFAP Digest)
    Short swim amidst the chaos:


    Warm up:

    700 variety swim, kick, drill

    Main sets:

    20 x 25
    odds, shooter on back w/fins
    evens EZ

    50 EZ

    1 x 25 build + 25 EZ

    1 x 50 AFAP back w/fins, 25ish

    150 EZ

    3 x (25 AFAP free + 50 EZ)

    150 C/D

    Total: 1875


    Felt like crap in the water. I guess that's to be expected. Still hoping not to get mono, though I have a sore throat.

    Why when I'm resting for a meet is the rest of my life always crazy? I am looking forward to sleeping in Friday and Saturday though.
    Swim Workouts
  4. Monday, June 15

    by , June 15th, 2009 at 04:49 PM (The FAF AFAP Digest)
    Did almost the same workout I did the Monday before Zones:


    Warm up:

    750 variety swim, kick, drill

    Main sets:

    8 x 25 back shooters, no fins

    50 EZ

    2 x (25 build + 25 EZ)

    50 EZ

    2 x (50 AFAP back w/fins + 100 EZ)
    (went 25ish)

    2 x (25 AFAP free w/fins + 25 EZ)

    50 EZ

    2 x (25 AFAP kick w/fins + 25 EZ)

    200 C/D

    Total: 2100


    Need to get my entries in for Nats ...

    Nothing good to report otherwise. The plague of contagion from my daughter's middle school has infected her and my house. (Why do kids get strep and flu in June?!) Really busy week ... and I think I'm slightly b*tchy from resting more than usual. I'd like to crawl under a rock for a couple days!! lol

    Edit: Mini Fort has mono. I'm a little paranoid that I'm showing symptoms, and that may account for why I've been fairly fatigued lately. Hope not, as that would really mess up my summer swim plans. I know it's unlikely for adults to get it, but I've never had it before. Fingers crossed.


    200 back splits:

    Splits are up. It was my 3rd 50 that really stunk. I guess 1:21 + 1:26 isn't all that bad, considering the start always makes my first 50 fast.

    1:21.12 (42.66)
    2:05.27 (44.15)
    2:47.34 (42.07)

    (Still hoping to sneak into TT. I would have been 6th last year. But I bet Indy will be more popular than LCM Nats last summer.)



    Fell off the wagon again some this weekend, but I was barely home. Clean eating requires a lot of time, ability to get to the grocery store regularly and eating at home. Not bad, I just had to have a couple sandwiches on the run, a muffin, etc.

    Updated June 15th, 2009 at 10:17 PM by The Fortress

    Swim Workouts , USA-S Swim Meets / Events
  5. Friday, June 12

    by , June 12th, 2009 at 04:54 PM (The FAF AFAP Digest)

    Warm up:

    700 variety swim, kick, drill

    Other stuff:

    20 x 25
    odds shooter on back
    evens EZ

    50 EZ

    5 x 100 backstroke @ 2:00
    cruise, focusing on breakouts

    100 EZ

    1 x 50 fast backstroke w/fins, 24ish, missed turn a bit

    100 EZ

    2 x (25 AFAP free + 50 EZ)

    100 C/D

    Total: 2250


    After procrastinating forever, I finally wiggled into my one new FINA approved suit and had Mini Fort zip me up. It wasn't as bad as the last aborted attempt, only took about 10-15 minutes. It helps to start with the suit at mid calf. Would have been much easier with two people doing the zipper. But at least it didn't explode. I plan to wear it for one race at the Terrapin Cup.


    Think I'm going to rest more and not lift next week. I guess when I start back lifting, I should cut the weight a little this time. lol Oddly, whenever I rest, my shoulders seem to be twitchier. Perhaps it's because I don't do as much RC work since I'm not in the gym. Going to stretch later today.



    Breakfast: yogurt with bare naked granola
    Lunch: salad w/salmon & the works
    Snack: papaya, raspberries & cherries

    Updated June 12th, 2009 at 05:15 PM by The Fortress

    Swim Workouts
  6. LCM, Thursday, June 11

    by , June 11th, 2009 at 04:55 PM (The FAF AFAP Digest)
    Headed to Mason today to get in a short LCM practice. Though I like my regular practice pool just fine, it was a luxury to have 5 digital clocks instead of two (sometimes un-synchronized) pace clocks. Seems to make times and send offs more accurate.

    Warm up:

    700 variety swim, kick, drill

    Aerobic set:

    10 x 100 @ 2:00 w/fins
    odds backstroke, staying "long"
    evens backstroke kick

    I noticed that the 5th set of double lights on the ceiling is the 25 meter mark.

    100 EZ

    Speed set:

    2 x (50 AFAP w/fins from push + 150 EZ)

    #1 50 fly, went 28
    #2 50 back, went 29

    I believe these are the fastest 50s I've ever done in a LC practice. Very happy to see these times. We'll see what I can crank out next weekend at the Terrapin Cup in these events. LC fly is hard. I had to take 4 breaths on the 50 instead of my usual 2 (maybe 3) in SCY.

    100 C/D

    Total: 2300

    Planning on a short SCY workout tomorrow. Taking Saturday off and deeking kids and whatnot. Will swim in old Pro on Sunday.

    I'm actually feeling more tired than I expected after that short practice. Perhaps there is no easy LC practice ...



    Breakfast: yogurt and "bare naked" granola, cantalope, raspberries
    Snack on way to swimming: Forgot to bring portable food. Found a balance bar and some Luna energy chews in my swim bag
    Lunch: usual salad with the works
    Dinner: Salmon, salad w/works, 2 taquitos
    Snack: crackers

    Updated June 12th, 2009 at 07:34 PM by The Fortress

    Swim Workouts
  7. Bad AM, Good PM, Tuesday, June 9

    by , June 9th, 2009 at 05:12 PM (The FAF AFAP Digest)
    Not the world's greatest morning ... Verizon Man was visiting the house for the second time in the last week to attempt to regain phone service. (I've barely had any service -- a problem with a 1921 house with an arcane wiring system.) Why do service providers only give you 4 hour windows? Once that was done, I headed out to bring Mini Fort the lunch she forgot. (Probably should have let her starve, but I was a softy as she had swim practice right after school.) As I was headed out from her middle school, I was rear ended by Crazy Lady. Crazy Lady didn't seem to understand the need to hand over her insurance information. Seriously, almost had to call the cops. Then I spent a large portion of the day getting repair estimates, fielding calls from Crazy Lady who suggested she "assist" me by taking my car to be fixed herself, and talking to the insurance company. What a hassle, but such is life sometimes.

    The afternoon was much better:


    Warm up:

    700 variety warm up

    10 x 25 back shooters, no fins

    Main sets:

    4 x 200 back @ 3:30
    Didn't kill them, just trying to keep an even pace. If anyone has any suggestions for swimming a 200 back LC, happy to hear them. (Unfortunately, I'm in a heat with 2 of Mini-Fort's friends. Her team is not swimming this meet, and in any event, she absolutely cannot swim backstroke so little chance of her being in this event with me.)

    50 EZ

    8 x 50 flutter kick w/board @ 1:00

    50 EZ

    16 x 25
    odds fast, 2 of each stroke
    evens EZ

    100 C/D

    Total: 2750

    Wanted to swim about 500 more than that, but had to rush off to a post workout massage. It had been awhile! Had tight glutes, hammies and IT band. I'm using this as an excuse not to stretch this evening ...


    Replacement monofin purchased.

    I ordered this monofin from swimoutlet: Thought I'd try this one, as I've been using the Finis Shooter for so long.


    Breakfast: Oatmeal w/medium apple, blueberries
    Lunch: Salad w/romaine, pomegranate seeds, crunchy sprouts, avocado, tomato, green onion, currants, chicken; peach
    Snack: balance bar, banana, nectarine
    Snack: yogurt
    Dinner: shrimp, green beans, salad, small scoop of Ben & Jerrys.
    Snack: crackers

    Updated June 10th, 2009 at 10:30 AM by The Fortress

    Swim Workouts
  8. Monday, June 8

    by , June 8th, 2009 at 04:55 PM (The FAF AFAP Digest)
    Did a bit of a recovery swim today. I realized I did virtually no kicking at my LC practice yesterday, so did mostly kicking today. Just worked on streamlining and efficient kicking on the shooters.


    Warm up:

    750 variety swim, kick, drill

    Main sets:

    3 x 200 backstroke kick @ 3:30

    10 x 25 UW shooters
    odds on back, evens on belly

    3 x 100 backstroke @ 200 pace @ 2:00

    10 x 25 UW shooters
    odds on back, evens on belly

    3 x (50 fast backstroke kick + 50 EZ)
    (went 25s)

    10 x 25 UW shooter
    odds on back, evens on belly

    10 x 25
    odds evil @ 100 pace
    evens EZ

    100 C/D

    Total: 3050



    I've decided to shut down my running for the next 2 months until after LC Nats for the reasons listed in Aquageek's blog and in one of Ande's latest SFF tips 261, [ame=""]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame].

    The pollen and heat mean my runs would not be very productive or contribute much to training. If I want to cross train, I'll likely spin. I've also concluded that I get more "bang for the buck" putting in time at the gym than going on shortish slow runs. If Jazz weren't taking a break from blogging, I'm sure he'd smile.

    I'll re-start after LC Nats.

    Chiro Visit:

    Got a tune up today. Diagnosis: tight and fatigued lats and teres muscles. Not surprising, as I've been training quite a bit. I realized this am that I did 4 gym sessions last week, which is more than my usual 2-3.

    FINA vs USMS:

    I fear that FINA is going to refuse to recognize USMS times swum between the period of the announcement of its initial approval list (need to check date) and the announcement of USMS's official compliance with the list that is due June 19. If USMS doesn't act before June 21, the date of my meet, the times swum there (and elsewhere around the country) could be useless for FINA TT purposes. Clearly, whatever I swim in the 200 back on Sunday won't count, but will for USMS purposes, I guess. Not a huge deal, as I expect to go faster in Indy. But I have a bad track record with ragweed in August, so you never know ...

    If there is no official announcement before June 21, it probably makes little difference what anyone wears at meets that weekend, as Gail Roper noted on the DF. I hope the whole mess is cleaned up soon.


    Breakfast: omelet w/cheese, papaya
    Snack: balance bar
    Post swim lunch: turkey & cheese sandwich w/sprouted wheat bread, strawberries
    Snack: blackberries
    Dinner: grilled pork chops, beans, tomato & avocado salad

    I foresee many lunches in the car in the upcoming hectic two weeks. This will make my salad routine more difficult.

    Updated June 8th, 2009 at 09:30 PM by The Fortress

    Swim Workouts
  9. LCM, Sunday, June 7

    by , June 7th, 2009 at 02:55 PM (The FAF AFAP Digest)
    I had the pleasure of meeting fellow blogger Katie Webb, who joined our LC practice at Mason today. It's always great to meet fellow forumites, bloggers and master swimmers. She fit right in with our team, and has a very nice looking freestyle.

    Warm up:

    50 bicycles
    25 side crunches

    5 x (150 swim + 50 dolphin kick)
    (I missed 100 of this)

    40 elevated crunches

    Main sets:

    12 x 50 @ 1:00, IM order
    8 SDKs on fly (was going 32 w/fins)
    8 SDKs on back
    8 breaststroke pullouts (NOT)(8?!)
    16 flutter kicks on free

    8 x 100 pull @ 1:30
    (I wore fins, never use pulling gear.)

    100 EZ

    3 x through:

    200 IM
    #1 25 scull/25 fast
    #2 25 drill/25 fast
    #3 swim

    2 x 50 stroke @ 1:05

    50 EZ

    Speed work:

    3 x (25 AFAP off blocks + 75 EZ)

    I did 3 x (50 fast UW shooter w/MF + 50 EZ)
    I pushed off on my back for 2 and went 24s.
    Did one diving off side on belly and went 23

    50 EZ

    Total: 3750 meters

    15 minutes hottub & ice
    Chatted with a teammate about the B70s issue. He told me he had heard that B70 sued FINA.

    Cheryl told me that the MAKO and GMU's college team did some 50 meter MF shooters this week. Most of the college kids who tried them went 22s. But Sean Fletcher (bound for Michigan in the fall) went an 18. 18!! Holy crap, that's fast. Not sure if they were using the finis shooter MF or the longer ones.

    Unfortunately, I got home and saw that my MF had a crack in it. Not sure how it got there. So I will have to order a new one pronto.

    May go to the gym later today, if I can fit it in. Will update later if I do.

    Mr. Fort went on his second 60 mile bike ride with some serious cyclists this am to prepare for Savagemen. He came home and asked me when I was going to start training? WTH?


    Fell off the wagon a tiny bit yesterday as we were having a barbecue and pool party for Lil Fort's soccer team. I ate a whole wheat hamberger bun, hot dog, and a few chips. Doing fine today though.

    Breakfast: oatmeal, apple
    Post swim snack: G2, balance bar
    Lunch: tomatoe & cheese sandwich on sprouted wheat bread, watermelon, raspberries
    Dinner: flank steak, mahi mahi, asparagus roasted with garlic & olive oil, tomatoes
    Snack: cheese & sesame crackers



    Snuck off to the gym while 2 kids were at the summer swim league pool and 1 was at a dance recital rehearsal. I just wanted to do a few weights and get in my RC and stretching. My shoulder's been somewhat finicky lately. Other bits and parts are protesting some too. (My thumb and wrist on my right hand were sore, but I stopped doing push ups and chin ups this week, and now it's fine.) I'm really overdue to go the my chiro. I won't such a long time lapse before my next visit.

    tricep press, 60 x 1 x 5, 70 x 2 x 8
    hi lat row, 140 x 1 x 5, 160 x 1 x 5, 190 x 2 x 8
    leg press, 330 x 1 x 5, 350 x 3 x 8
    wood chop squat on flat part of bosu, 35 x 2 x 15
    foward lunges w/15 lb DBs, 1 x 20
    incline crunches w/10 lb weight above head, 2 x 25
    decline crunches w/10 lb DB at feet, 2 x 15

    RC work:

    arm extensions, 3 x 6 x 15
    prone scapular scrunches w/elevated feet and 5 lb hand weights, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    external rotators, 10 x 2 x 15, each arm
    cavic fly drill on yoga ball w/3 lb hand weights, 2 x 25

    15-20 mintues of stretching

    I tried one thing mentioned in Dara's Book. Her original resistance trainer Bob Cooley discovered his resistance stretching technique when he was sitting on the floor, legs in a V, touching his chest to the floor. He could do this more easily if he contracted his leg muscles while stretching. I tried this, and the second stretch did seem easier. Unfortunately, it seems like most of the resistance stretching must be done with a trainer.

    Tech Suit:

    Very frustrating. Ordered a TYR this week, and just got a call that they're, in fact, out of stock in my size.

    Updated June 8th, 2009 at 08:37 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. MF @ LCM, Friday, June 5

    by , June 5th, 2009 at 04:44 PM (The FAF AFAP Digest)
    Decided to steal a page out of Chris' book and head to a LCM pool for some work on SDKs and streamlining. So drove out to Mason with my MF for lunchtime lap swim.


    Warm up:

    700 variety swim, kick, drill

    Main Set:

    3 x through:

    6 x 50 dolphin kick on back w/MF @ 1:00
    3 x 100 back @ 2:00
    3 x (50 UW shooter w/MF on back + 50 EZ) (these were all around 26s or so)

    I attempted to do the 2nd & 3rd rounds of the backstroke sets at 200 pace. Or my own vague notion of what constitutes 200 pace anyway.

    The shooters weren't too bad. Definitely helps work on streamlining when you're in a LC pool.

    Lordy, the 18 AFAP 25s from yesterday kicked the crap out of me. Just goes to show that a very low yardage workout can be harder (and perhaps more beneficial) than a high yardage workout. I'm taking tomorrow, which is my usual rest day, off.


    Got a message from a friend who is about my size (and maybe more active than me). She says I'm not eating enough. So I'm going to try to eat a lot more of the healthy food I've been eating. So far:

    Late breakfast (took am morning nap): oatmeal w/medium apple, banana, peach
    Post Swim snack/lunch in car: G2, balance bar, plum, peach, banana
    Afternoon snacks: omelet w/tomato, mushrooms, bacon and cheese; cheese & crackers
    Dinner: salmon, avocado & tomato salad

    Updated June 5th, 2009 at 07:11 PM by The Fortress

    Swim Workouts
  11. New Drylands + Fast 25s, Thursday, June 4

    by , June 4th, 2009 at 05:33 PM (The FAF AFAP Digest)

    I decided to try some of the new core exercises from the link I posted yesterday. http://www.ab-core-and-stomach-exerc...-workouts.html Nothing wrong with some variety! I just made up names for most of them.

    ab roller, 2 x 15

    hanging leg circles: hang from pull up bar and make circles with straight legs held together, 2 x 15, one set counter clockwise and one set clockwise

    prone crunches: lie on stomach, feet elevated, put hands behind head, crunch up bending back, feet in air while doing this, 2 x 25

    prone reverse back bend: on stomach, lift feet toward back in a backbend like motion. You need a flexy lower back for this one. Really works the glutes. 2 x 15

    yoga ball knee bend: hold yoga ball only with palm of hands hands. rest of your body is in a modified plank. bring one knee in to touch ball. then switch. 2 x 15

    squat swing: squat with a 25 lb weight. then rise, swinging weight to the left overhead in an arc. back to squat and then rise swinging weight to the right overhead. (I really liked this one.)

    elevated reverse crunches on bench w/12.5 weight held by feet, 2 x 15

    goblet squats w/50 lb DB, 2 x 15

    hip hinges w/12.5 lb DBs, 2 x 15, left leg

    10 minutes stretching


    Only had time for a quicky workout, so made it a speed workout.

    Warm up:

    700 variety swim, kick, drill

    Speed Work:

    20 x 25
    odds, fast backstroke (no fins)
    evens, easy

    After about 4 of the fast 25s with appalling breakouts, I realized I needed to concentrate on this.

    100 EZ

    16 x 25
    odds AFAP free (w/fins)
    evens easy

    200 C/D

    Total: 1900

    Yesterday, I was bummed that all the blocks were gone. Then today, 3 of them were back. Next week, I'm going to bring my B70 and practice some backstroke starts so I can determine exactly how many kicks I can take before I hit the 15 meter mark.


    Chiro Visit Needed:

    I've managed to wrench my neck again. Probably from restless sleeping. It started hurting during my swim, and now it's hard to turn my head without pain. My chiro is out of the office until Monday. Did manage to get 30 minutes with my massage therapist tomorrow. I hate neck issues!

    My shoulders and traps are pretty sore as well. I think my body is looking foward to taking it easier for 10 days or so beginning the middle of next week. I've been tired lately and clean eating alone doesn't seem to fix this. This is also a super busy time of the year for me with overlapping sports, end of season/year parties, summer swim, finals, etc.

    Tech Suit:

    Exchanged emails with Rocket Science yesterday. Their sizing is crazy, so beware ladies, if you're interested. They said I'm actually a Youth Medium. Huh? They don't have any suits until the end of June or July, so that suit is out for me. It has the same durable quality as the B70 though.

    I've ordered another suit, as I plan to swim in legal FINA approved suits this summer and until the end of the year. Then who knows what we'll swim in? Possibly something from another century ... I'm still annoyed that a durable suit that is easy to get on is likely going to be banned or not approved or whatever. It's a very anti-swimmer, especially anti-masters swimmer, approach to speed suits.


    Breakfast: oatmeal, blackberries
    Lunch: Salad with romaine, chicken, peppers, sprouts, tomatoes, avocado, flax seeds, green onion, and currants
    Post weights snack: banana
    Post Swim Snack: balance bar, G2, plum, red grapes
    Dinner: CHEAT: pizza, 3 slices (I was too tired to cook.)
    Late snack: trail mix

    Updated June 5th, 2009 at 07:52 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  12. Dryland + Aerobic Swim, Tuesday, June 2

    by , June 2nd, 2009 at 06:05 PM (The FAF AFAP Digest)

    rack pull, 135 x 3 x 8
    military press, 40 x 2 x 15 (20 lb DBs)
    elevated crunches w/med ball, 2 x 25
    long arm crunches, 2 x 25
    reverse crunches w/yoga ball, 2 x 25
    planks, 3 x 1:00
    15 superman streamlines on bosu
    forward lunges w/12.5 lb DBs, 2 x 25
    prone scapular scrunches w/5 lb DBs, 1 x 25
    external rotators, 10 x 2 x 15, each arm


    modified bench hops with hands placed on middle of bench as described last week, 1 x 1:00
    lateral box hops from left to right between two boxes, 2 x 1:00

    15 minutes stretching

    Note: I think my body is somewhat adapting to the lunging and squating. Hamstrings are still periodically sore, but not nearly as much.


    Decided to do an aerobic swim, as I'm feeling fatigued. (I had the 4:30 am swim carpool shift on Monday. It seems like it takes me a few days to recover from that.) Plus, I don't believe I've had a day off in awhile ... I'll have to look back at the blog.

    Warm up:

    700 variety warm up

    Aerobic Sets:

    40 x 50, done as:

    1-10 backstroke @ :50
    11-20 dolphin kick w/MF & board @ :45
    21-30 backstroke @ :50
    31-40 flutter kick w/fins & board @ :45

    Took 1:00 rest between sets.

    100 EZ
    150 scull
    100 EZ

    Total: 3000


    Dara Torres Book:

    I'm 2/3 through her new book. Like many sports biographies, it's not terribly well written, very breezy and non-substantive. I was hoping it would have more detail. There's virtually no discussion of her non-traditional strength training regimen with the exception that initially (during a "rehab" phase) she was making letter shapes with hand weights while balancing on a bosu. She also states that her new strength training made her very lithe and caused her to lose 10 pounds very quickly, but she doesn't explain why or how. I guess she's keeping these secrets for her post-retirement DVD!

    Her training regimen is indeed impressive, comprising 7 hours each day. The resistance stretching is interesting ... it essentially seems to involve contracting muscles while you're stretching to increase both strength and flexibility. A huge amount of time is devoted to stretching, massage and chiro. I had to chuckle when she said she could feel her muscles tightening (after a mashing, no less) as she headed to the blocks for the 50 free in Beijing ... Imagine what she'd think if she lived in our non-pampered masters bodies for a day ...


    Breakfast: omelet w/cheese, tomatoes and mushrooms, banana
    Snack: crackers w/hummus
    Lunch: apple, plum, shrimp (while in car, lol)
    Post Swim Snacks: G2, balance bar, blueberries, peach
    Dinner: chicken breast; salad with romaine, peas, sprouts, green onions, green peppers, tomatoes, carrots; kiwi
    Snack:stoneground crackers w/black bean dip

    I'm still pretty hungry in the late afternoon. I must not be eating enough at lunch? Or need more snacks?

    Updated June 3rd, 2009 at 11:50 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  13. Short But Nasty, Monday, June 1

    by , June 1st, 2009 at 03:55 PM (The FAF AFAP Digest)
    Just had time for a short weight/dryland workout and a short swim.


    Used the Paramount double cable machine today. Hadn't used that in awhile. Did:

    standing one arm pushes, 35 x 1 x 15, each arm, 30 x 1 x 15, each arm
    reclining one arm tricep press w/elevated legs, 25 x 2 x 12, each arm
    core/leg exercise (lay down on back, head facing machine, put handles of cable under shoe, lift legs then hips up, pull down slowly), 50 x 2 x 15

    Then did:

    hi lat row
    140 x 1 x 4
    160 x 1 x 3
    180 x 1 x 3
    190 x 2 x 8

    goblet squat w/50 lb weight, 2 x 15
    forward lunges w/12.5 DBs, 2 x 20
    crunches w/med ball, 2 x 25
    elevated crunches on bench w/ 12.5 lb weight at feet, 2 x 25
    external rotators, 10 x 3 x 15, each side
    prone scapular scrunches w/elevated feet & 5 lb DBs, 2 x 25


    Warm up:

    700 variety swim, kick, drill

    Speed set:

    A little bird reminded me that I should probably do some fast 75s for my LC 50s. Took that very sound advice today. I don't usually like 75s much because I can't see the pace clock well at one end. So all times could be slightly off.

    10 x (75 backstroke w/fins + 25 EZ)(Swam w/fins as shoulder has been a little twingy since my "endurance fly" set last week.)
    1-5 @ 2:15
    6-10 @ 2:30
    50 EZ after #5
    Went: 46 (still warming up)/43/43/42/41 & 42, 43, 42, 41.5-42, 40.5-41

    200 C/D

    Total: 1700


    Breakfast: oatmeal w/peanut butter, apple
    (Took Patrick's suggestion and added some peanut butter for protein. Can't say I was too thrilled with the taste though.)
    Lunch: Salad with romaine, grilled chicken, green onion, green pepper, sprouts, flax seed, currants, blueberries; quinoa w/chick peas
    Post swim snack: G2, balance bar in car on way home
    Dinner: barbecued shrimp, veggy kebobs w/mushrooms, tomatoes, eggplant and pepper, 1/2 slice of delicious 7 grain bread
    (Mr. Fort brought that back from the farmers' market -- along with a cache of other breads and fresh cinnamon rolls. ).
    Snack: plum, trail mix, glass of chard

    Updated June 2nd, 2009 at 11:12 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  14. LCM Practice, Sunday, May 31

    by , May 31st, 2009 at 12:14 PM (The FAF AFAP Digest)
    Made it to my team practice. It was rather sparsely attended. Our coach and I had a lane to ourselves. A couple teammates were at the MD State LC meet.

    Warm up:

    2 x through:

    2 x 100 swim
    2 x 50 kick
    200 pull
    100 IM drill

    8 x vertical kicking
    20 seconds with hands at shoulders, 10 seconds with arms in streamline position, squat jump off the bottom of the pool, repeat without stopping

    Main sets:

    250 stroke, descend each 50 (did back, can't remember the intervals for the 250s)
    3 x 50 @ 1:20
    #1 25 backward free, 25 fast free
    (backward free makes me feel very uncoordinated)
    #2 25 dolphin kick, 25 fast free
    #3 25 monkey (), 25 fast free
    250 kick, descend each 50
    (I broke it into 50s. 25 UW shooter w/fins + 25 kick, 5 second break at each 50)
    3 x 50 @ 1:20, same as above
    250 free, descend each 50
    (I paced off/raced Brad Gandee on this one. Me with fins. This totally kicked my ass, but I had more gas the last 50 than I thought.)
    3 x 50 @ 1:20, same as above
    (I cheated and did the first two 50s easy, as I was totally gassed.)

    100 EZ

    4 x 200
    #1 200 IM kick @ 4:30
    #2-4 200 IM @ 3:30

    100 EZ

    1 x 50 UW shooter on back w/MF

    Felt compelled to do this, despite being very tired, as I didn't do it last week and I wouldn't want Chris to think I was a wimp. Went about 80-85% because I was a bit worried about cramping on the first 25. Coach timed (and said she would make sure I didn't pass out. lol) I went :25. Wasn't too bad really.

    50 EZ

    Total: 4000 meters

    I'm feeling pretty strong in the water again. Every once in awhile I notice the effects of the weight training.



    Breakfast: Oatmeal with apple
    Post Swim Snack: G2, balance bar
    Lunch: Salad with green/red lettuce, grilled chicken, sprouts, tomatoes, avocado, currants, flax seeds
    Snack: yogurt, blueberries, hummus with whole wheat crackers
    Dinner: bean and cheese burritos from Whole Food (the whole fam, except for Lil Fort was elsewhere), kiwi, quinoa salad



    Interesting article in the NYT on May 28 on the topic that there is "no right way or wrong way to run:"

    Reminded me of swimming actually. Personally, I can't do a heel strike without getting shin splints.


    Other Random Notes:

    Just could not make it to NVSL "University" this weekend to do referee training ... way too many kids' activities. I'll have to stick with stroke & turning. I'm sure I will deek a few more kids than Geek and a few less than Hulk.

    Had to post this cute picture (taken by SwimRobin) of Jimby, me and Wookiee from Zones. One of my teammates who's back to swim training after a break commented that: "Maybe masters meets are more fun now than I remember." lol

    Updated June 1st, 2009 at 11:18 AM by The Fortress

    Swim Workouts
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  15. Sprinting Savagely, Friday, May 29

    by , May 29th, 2009 at 05:57 PM (The FAF AFAP Digest)

    Before I left for the gym, Mr. Fort showed me some of the exercises he's doing with his trainer to help rehab/strengthen his hip(s). I tried a few out today, including a couple involving lateral plyo-type movements. Probably about time for me to start adding a plyo component to my drylands anyway. Unfortunately, I was a bit too preoccupied with them, and left most of the lifting until the end. That wasn't too bright. (I had the mental image of Q saying "large muscles first."). Tried to bench press at the end, but I was just too tired.

    seated narrow grip row, 90 x 1 x 5, 100 x 1 x 5, 110 x 2 x 10
    back squats w/45 lb bar, 3 x 15
    dead lift, 135 x 1 x 5, 135 x 1 x 4
    (This was too heavy, a "failure." I'll have to go back to a lighter weight. I was just too lazy to take off the 2 45 lb weights and re-do the weight amount. We don't have micro-weights at my gym, so any increase is always a 10 pound minimum.)
    cable twist w/yoga ball, 45 x 2 x 15, each side
    back extensions w/25 lb weight, 4 x 15
    recline hip abductors, 110 x 2 x 10
    (I think I'm going to stop doing these. For some reason, this particular exercise seems to bother my left hip. I hadn't done it for months then did it the other day and now I notice a twinge.)
    external rotators, 10 x 2 x 15, each side
    arm extensions, 3 x 3 x 15
    elevated crunches w/med ball, 2 x 25
    hip hinges w/12 lb DBs, 1 x 15 on left leg

    3 rounds of:

    1. plyo type hop:

    Round 1: Modified bench hops for 1:00. They're done with your hands in the middle of the bench with your body at one side. You "hop" over the bench with both legs, hopping back and forth from side to side over the bench. If you go fast, it's not easy. (Mr. Fort did this exercise for 2:00 with his trainer and can hold the plank far longer than me. Very embarrassing ...)

    Round 2: Same as in round one, only you hop on one leg. So go from your right leg to your left leg back and forth over the bench.

    Round 3: Hands held out to sides. 1 forward lunge with left leg, 1 forward lunge with right leg + broad jump. Repeat 20 x.

    2. Planks for 1:00, one regular, one on right side, one on left side

    Tip to make planks harder: If you're really good at these (Tim, Chris), you can put your forearm(s) on a foam roller. This recruits the core stabilization muscles even more, and is particularly hard on a side plank.

    3. leg or hip stretch

    4. 1 x 25 push ups

    10 minutes of stretching

    Swim/SCY/ Solo:

    Stole and modified Patrick's workout from yesterday. He described it as "yoga swimming," but I did it as a kick ass sprint workout. And it kicked my ass.

    Warm up:

    700 variety swim, kick, drill

    Main set:

    16 x 25 UW shooters w/MF (4 belly, 4 left side, 4 right side, 4 back)
    4 x 100 dolphin kick @ 2:00
    #1: easy speed
    #2 & 4: 2nd & 4th 25 fast
    #3 & 5: 1st & 3rd 25 fast
    2 x 100 easy free w/snorkel
    4 x (50 back w/fins AFAP + 50 EZ @ 2:30)
    (went 26 (cramp), 25, 25.5, 25)
    50 EZ

    10 x 25
    odds free @ 90%, evens EZ
    3 x 100 IM, easy speed @ 1:50
    1 x 100 easy free w/snorkel
    2 x (50 back w/fins AFAP + 50 EZ @ 3:00)
    (went 25s)
    50 EZ

    4 x 25 UW back shooter
    2 x 100 BR w/MF, last 25 AFAP
    1 x 100 easy free w/snorkel
    1 x (50 back AFAP + 50 EZ) (went 25)

    100 C/D

    Total: 3650


    Ack! I hadn't used my snorkel in a long while. I'm back to absolute beginner status. It was really quite unpleasant to use.
    These 50 backs are my fastest ever in practice. I think the fastest I've ever gone is 25.5 during a taper. So it's encouraging that I was regularly hitting 25 here after weights and a hard double yesterday. I'm usually more around the 26.5-27 range. I should probably put lactate sets as a "local" blog category so I can keep track of them better.


    Breakfast: oatmeal with 1/2 apple, blueberries
    Post Weights Snack: balance bar, 12 oz G2
    Lunch: Salad with romaine, salmon, peppers, tomatoes, sprouts, flax seeds, avocado; whole grain wheat crackers with hummus
    Post Swim Snack: yogurt, papaya, nuts
    Dinner plans: Veal chops, sauteed veggies, some kind of salad

    I'm hoping my veggy garden does well this summer and is not overrun by rabbits or ground hogs or other pests. I can't believe my daughters think bunnies are cute!


    It's done. I'm signed up for the half iron Savageman relay. This is a birthday present to Mr. Fort. I'm planning to draft off Mulie who will still have to bike and run. I have no idea whatsoever how long it takes to swim 1.2 miles in a lake. Anyone? I'm just glad I don't have to do the murderous bike segment.

    200 back:

    I'm thinking that the 200 back I swim on June 14 will be it for the season. After reading one of Ande's latest tips, I think I will go for a 50 split in my 200 back at Nats. Otherwise, 50 back, my best event, is the last one of the meet after three days of swimming.

    Updated May 30th, 2009 at 06:14 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  16. Spin + Swim, Thursday, May 28

    by , May 28th, 2009 at 05:51 PM (The FAF AFAP Digest)
    After giving up potato chips last night, I fell asleep almost an hour earlier than normal. Woke up with a lot of energy. Decided to go to my first am spin class in a couple months.

    60 minute spin

    Wasn't too bad. I didn't kill it, as I was planning to swim later. But pretty fun. Why is standing and biking at an 8-9 level easier than sitting and biking at a 7?

    Core/RC Work:

    incline crunches w/10 lb weight over head, 2 x 25
    elevated crunches w/med ball, 2 x 25
    V Ups w/med ball, 2 x 15
    crunches on bench w/10 lb DB held by feet
    external rotators, 10 x 2 x 15, each side
    prone scapular scrunches w/hand weights, 2 x 25
    arm extensions w/3 lb hand weights, 2 x 15 forward, V, side

    10 minutes of stretching

    Swim/SCY Solo:

    Warm up:

    750 variety warm up of swim, kick & drills

    10 x 25
    odds, backstroke shooter, no fins
    evens, easy

    Main Set:

    10 x 25 fly w/fins @ :35
    4 x 100 kick w/fins @ 2:00,
    Amanda Weir style:
    6 SDKs on first 25, 8 SDKs on second 25, 10 SDKs on third 25, UW shooter on last 25
    (This was NOT easy!)
    100 EZ

    10 x 25 fly w/fins @ :40
    4 x 100 @ 2:00, done:
    25 fast doggie paddle drill, 25 easy dolphin kick on back, 25 fast breast, 25 easy dolphin kick on back
    100 EZ

    10 x 25 fly w/fins @ :40
    4 x 100 backstroke kick @ 2:00
    75 EZ kick, speed into last turn and blast last 25 AFAP with 10 SDKs
    100 EZ

    Speed Work:

    10 x 25
    odds, AFAP free
    evens EZ

    100 EZ

    Total: 3600

    BTW, I really like the workout Patrick posted earlier today. I think I'll do that tomorrow. Or perhaps after another lactate set day.


    Nutrition Update:

    My 10 week+ effort to see if food = drug started today. (I realize 10 weeks probably isn't long enough to see lasting benefits -- is it? -- but I thought I'd reevaluate progress then.

    I don't plan to blog it every day and bore everyone to tears. Perhaps just to get me going. Here's what I ate/plan to eat today:

    (Forgot about the "no bread rule" right outta the box. lol)

    1 slice whole grain wheat bread w/peanut butter

    Post Spin Snack:

    12 oz G2 (I know it's got sugar, but RecoverWrong makes me nauseous)
    high protein balance bar


    Salad: romaine lettuce, avocado, tomatoes, grilled chicken, pomegranate arils (probably the only seed I like), currants

    Post Swim Snack:

    banana, plum, cherries and a couple of slices of grilled chicken


    salmon (thank god my kids love this!)

    (I won't eat the rice or pasta I make my kids.)

    (If I cheat, I'll edit)


    CrossFit on Stretching:

    Crazy's comment about stretching for 30 minutes got me thinking. I found this article called Hamstrung on the crossfit website. Here's the preamble to it:

    Stretching sucks. It does. There, it's been said. You can't brag about your best stretching time, you don't get to write your stretch PR on the wall, and there is no immediate "Fran"-like gratification that you are really tough. And despite the fact that flexibility is one of the ten CrossFit pillars of complete, well-balanced fitness, increasing flexibility potential remains the ungreased squeaky wheel of most athletes' training programming. According to the ten general physical skills list, flexibility is allegedly as important as power or strength. So why don't we take it more seriously? Because, typically, we simply fail to frame flexibility in terms that are important to us: increasing performance.

    Stop kidding yourself. Lacking flexibility in crucial areas has a crushing impact on your athletic abilities; to say nothing of the host of pains and problems that inflexibility predisposes you to. If you know you have tight hips, calves, hamstrings, quads, thoracic spine, or shoulders and aren't actively, aggressively striving to fix them, then you must be afraid of having a bigger squat, faster rowing splits, or a more explosive second pull. Or, you must be very lazy. Because if you are tight and a CrossFitter, you are missing a huge opportunity to get better, stronger and faster. Simply put, not stretching is like not flossing, and the results are not pretty. There are many areas of restriction in the typical athlete, but it makes sense to begin a discussion about flexibility and performance at perhaps the most commonly neglected and profoundly underaddressed area of the body, the hamstrings. The goals of this article are to help you understand how hamstring restriction impedes performance and function, learn to identify tight hamstrings with a few simple assessment tools, and above all, know how to address the problem.

    Updated May 28th, 2009 at 10:18 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  17. Weights + Swim, Tuesday, May 26

    by , May 26th, 2009 at 04:04 PM (The FAF AFAP Digest)

    standing lat pulldown, 150 x 2 x 10
    recline hip abductor, 110 x 3 x 15
    goblet squats, 40 x 2 x 15
    alternating hammers, 25 x 2 x 20
    external rotators, 10 x 3 x 15, each side
    seated straight arm dips for RC, 60 x 2 x 25
    hip hinges w/12.5 DBs, left leg, 2 x 15
    hanging reverse crunch, no slings, 2 x 15
    elevated crunches, 2 x 25
    incline crunches w/10 lb weight above head, 2 x 25
    V Ups w/med ball, 4 x 15
    dead bug on bosu, 2 x 25
    push ups, 2 x 25

    5 minutes stretching
    15 minute drive to pool

    Swim/SCY/ Solo:

    Warm up:

    700 variety swim, kick, drill

    Kick Mountain:

    dolphin kick w/MF, 150s & 200s w/board

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 X 150 @ 2:15
    1 X 200 @ 3:00
    1 X 300 @ 4:30
    1 X 200 @ 3:00
    1 X 150 @ 2:15
    1 X 100 @ 1:30
    1 X 50 @ :45

    50 EZ

    Speed/Aerobic Work:

    20 x 25 easy speed fly w/fins @ 40
    (9 SDKs + 4 strokes per 25)

    10 x 50 breast @ 1:00 (my cap broke on # 7; didn't have an extra cap in my bag)

    50 EZ

    8 x 50 @ 1:15 done as 25 AFAP free + 25 easy
    (was going to do 10, but my pony tail holder washed away and it's just too annoying to swim with hair everywhere)

    100 EZ

    Total: 3600


    A bit tired from the lack of sleep over the weekend. Felt like I may be getting a head cold. But felt much better after swimming.

    Got a confirmation email that I'm entered in the 200 back at the USS meet on June 15.

    Have a massage scheduled for tomorrow. Definitely need it! I've been told that a massage can really bring on an illness if you feel one coming though ... I'm hoping my congestion is just allergies and not a cold bug. I need a hand massage -- my hands/knuckles are still sore from weights. Yeesh!
  18. First LCM Practice, Sunday, May 24

    by , May 24th, 2009 at 12:00 PM (The FAF AFAP Digest)
    I was up pretty late last night watching the Star Trek movie. (Yes, I'm a trekkie and in touch with my inner geek.) But I was woken up early by loud children so made it to my team workout for my first LCM practice of the summer. The pool did seem, er, quite long. But it was nice to not be flipping all the time. Unfortunately, my husband left for a trail run with my swim backpack in the car. So I took Mini Fort's backpack. No nose clip, so I couldn't try LC shooters. I did notice that her GCG goggles didn't fog up nearly as much as my speed sockets.

    We did this:

    Warm up:

    900 choice (did about 600)

    15 squat jumps
    hold the plank 1:00
    tricep passes w/med ball
    some other dryland I forgot
    (I only did the squat jumps as I was sore from weights and arrived late.)

    600, done as 3 x (150 pull + 50 scull)

    Main set:

    22 x 100, done as:

    3 x 100 IM @ 2:00
    (fly/back; back/breast; breast/free)
    4 x 100 kick @ 2:10 @ 70%
    3 x 100 stroke @ 2:00 (did back)
    3 x 100 kick @ 2:10 @ 80%
    3 x 100 IM @ 2:00
    2 x 100 kick @ 2:10 @ 90%
    (did dolphin kick w/MF on back on these. went around 1:10s.)
    3 x 100 stroke @ 2:00 (did back)
    1 x 100 kick @ 2:00 @ 100%
    (did backstroke kick with fins. went around 1:10)

    200 C/D

    Total: 3600 meters


    LC fly after weights blows. I feel like I'm in pretty decent aerobic shape for me. But I doubt I could make it through a 100 LC fly the day after weights. Just too broken down.
    Swim Workouts
  19. Thursday, May 21

    by , May 21st, 2009 at 04:16 PM (The FAF AFAP Digest)
    Woke up. Had coffee. Had more coffee. Checked to see the status of tech suits. Drank water. Searched Fort Son's luggage for prohibited performance enhancing substances (lol) and then dropped it off at school for his trip. Then ... finally got around to:

    Holding the plank for 1:30
    push ups, 3 x 25
    crunches on yoga ball, 4 x 25


    3.5 mile trail run. Calves still sore. If I'm going to carry on with running, I think I'm occasionally going to have to stick my calves in an ice bucket at night.


    Warm up:

    700 variety warm up

    10 x 25 UW shooter on back @ 55, no fins

    8 x 25 easy speed fly @ :45, focusing on pull

    Main set: Swim-Kick Mountain

    After doing Patrick's workout and a lactate set, decided it was a day for aerobic work. So did a combo swim-kick mountain. (I'd probably fall asleep if I swam the whole thing.)

    100 back @ 1:30
    200, alternate 50 br-dolphin w/MF and 50 MF dolphin kick @ 3:00
    300 dolphin kick w/MF, alternate on back & w/board by 100s (didn't see the interval, as I changed lanes after this)
    400 IM, drilled the fly @ 6:30
    500 fartlek dolphin kick, alternate on back & with board (200, 200, 100)
    400 IM, drilled the fly @ 6:30
    300 one arm fly drill w/MF @ 5:00
    200 alternate 50 br-dolphin w/MF and 50 MF dolphin kick @ 3:00
    100 back @ 3:00

    100 EZ

    Total: 3750


    Tentative Meet Schedule:

    June 14, FISH Invitational at GMU

    Sent an email to the meet director. Asked to enter the 200 back. Entered at my converted time + 2 seconds. (I hate the Swimming World converter; I'm not a kid and don't covert like one.)

    June 21, Terrapin Cup at U of Md

    Got an email notification from Muppet today that the Terrapins are holding the Terrapin Cup again this year at U of Md. Really happy about that. Glanced quickly at the lineup and will probably enter the 50 back, 100 back, and 50 fly. I will likely do a 3 day mini taper for this meet. I'm a little paranoid about Indy being my only meet for LCM times. As Ahelee noted on the forum, what if you're sick for your focus meet? It'd be nice to have some back up times, as well as the racing experience.

    July 19, Junior Champs at U of Md

    Will probably enter the 100 fly and 50 free on Sunday

    August 5-10, LCM Nats

    Will probably enter the 50 breast, 50/100/200 back, 50 fly and 50 free + relays

    I've booked my hotel and plane.

    Tech Suit Quandry:

    It appears that, at this moment, B70s are still legal for USMS sanctioned events. Neither USMS or FINA has stated whether these times will be valid for TT. This is rather critical information. I certainly don't want to risk a DQ or time invalidation. If B70s are legal and the times count, I will wear mine at the USMS meets this summer. If they're not, I'm in need of new tech suit, probably a primary and back up suit. Right now, my tech "suitfolio" consists of one old FS Pro with a small hole -- not exactly a safe bet at a meet.

    I've been in contact with Rocket Science about the Rocket Skin. Along with apparently 100s of other masters swimmers. They are sold out in the small sizes of women's suits until late June, when they will get another supply. It's unclear whether that supply will meet current demand. For any ladies interested, I find the sizing charts confusing. There seems to be a disconnect between the measurement criteria and the height/weight criteria. In any event, I'm told I'm a women's extra small. Must be vanity sizing.

    I noticed that there are some Pros available at swimoutlet. I would also consider buying a LZR for Indy if the B70s are banned and I can't get a Rocket skin. But my understanding is that LZRs are few and far between too. Mr. Fort could be aghast (tho maybe not), but he is buying a bike for Savageman, so he can hardly complain!

    If the B70s are illegal, I'll probably try to get away with wearing my old Pro at my June meets. I looked at my Pro & B70 times in the events I'll swim for comparison:

    50 back LCM
    Pro, 33.4
    B70, 33.4

    100 back LCM
    Pro, 1:14.1
    B70, 1:13.4

    50 fly LCM
    Pro 31.6
    B70, 31.1

    If I swim in my Pro, I would wager that at least in the backstroke events, my Pro times this summer would be faster than my B70 times from last summer -- absent illness or some intervening factor. I guess we'll see ...


    Leaving for NJ in the am, since my son's race isn't until mid afternoon. Lot of driving tomorrow. And, very sadly, I'll miss the initial stampede of people and young children arriving for Memorial Day festivities at my house on Friday afternoon.

    Updated May 22nd, 2009 at 10:21 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Running
  20. Weights + Lactate Set, Wed., May 20

    by , May 20th, 2009 at 04:01 PM (The FAF AFAP Digest)

    bench press (Hammer), 70 x 1 x 10, 80 x 1 x 10, 90 x 1 x 10, 100 x 1 x 8
    leg press, 310 x 1 x 10, 330 x 1 x 10, 350 x 1 x 10
    hi row (Hammer), 140 x 1 x 10, 160 x 1 x 10, 180 x 1 x 10
    forward lunges w/15 lb DBs, 1 x 20
    total ab machine, 120 x 1 x 15, 130 x 1 x 15, 140 x 1 x 15
    decline reverse crunch, 2 x 25
    elevated crunch w/med ball, 2 x 25

    prone scapular scrunches w/ 5 lb DBs, 2 x 25
    external rotators, 10 x 2 x 15, each side
    hip hinges w/ 10 lb DBs, 1 x 15, left leg


    Decided to do a test set today. Hadn't done any real lactate work in awhile. I was tired from 4:30 am carpool duty and weights, but decided to just git 'er done anyway. There's never an ideal time to do these sets.

    Warm up:

    700 variety swim, kick, drill

    4 x 25 UW shooter on back, no fins

    2 x (25 build free + 25 EZ)
    1 x 25 AFAP free
    50 EZ

    Lactate Set:

    5 x 100 backstroke w/fins @ 8:00
    200 EZ after each one

    Went 57.5, 57.5, 58, 57, 57
    (cramped on the last couple, but swam through it)

    I'd like to also have a test set for 100s kicking and 50s swimming and kicking.
    Total: 2475


    The soreness from weights has abated. But there are still a couple isolated muscles in my upper arms bothering me. I'm not sure, but I think they are from using the ab sling. The ab sling seems to take some of the direct weight from the hanging ab work off the shoulders, but it's hard on some muscles. Not sure if this is something you get used to or not.

    I've started warming up more on certain exercises before attempting to increase weight. As the weight gets heavier, this intuitively seems to be advisable. Am I doing this correctly?

    McTrusty noted on his blog that Eddie Reese recommends keeping your hands very close together on your fly pull. Your thumbs, if extended, should almost touch. I think I need to work on this more. I'm pretty sure I've gotten most of the old S type pull out of my stroke.

    Updated May 20th, 2009 at 07:47 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Test Sets