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Swim Workouts

  1. Wed., May 4

    by , May 4th, 2011 at 05:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Aerobic/Drill/Hypoxic:

    10 x 50 free w/paddles @ :50

    15 x 50 @ :15 RI:
    4 x 50 fly drill
    50 scull
    4 x 50 back drill
    50 scull
    4 x 50 breast drill
    50 scull

    30 x 25 shooters w/monofin
    -- back/belly/twirling
    -- worked on body dolphin and DPK
    -- fewest kicks per length: 5

    50 EZ

    Speed Drills:

    10 x "25s" @ :30
    -- with fins, dive down to bottom, squat jump off bottom in streamline & dolphin kick fast until suit is out of water
    -- I was in 12 foot depth

    50 EZ

    5 x 75 w/fins
    1st 25 = dolphin kick down to bottom of pool @ 12.5 w/kick board, squat jump, and fast flutter kick to the wall
    2nd 25 = shooter on back
    -- not so easy right after the first 25
    3rd 25 = EZ DAB
    25 EZ

    18 x 25:
    6 x 25 power breast pull w/buoy
    6 x burst doggy paddle drill + cruise
    6 x burst backstroke spin drill + cruise

    100 EZ

    Total: 3900

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Didn't really use the pace clock much today. No need to really when you're doing drills. I dug out my monofin again. I hadn't used it for awhile because it hurt the top part of my right foot. It didn't bother it too much today, except toward the end of the 30 x 25 shooters.

    My shoulders and upper back are a bit sore from yesterday's med ball slamming. It seems so easy at the time, but you can pay for it later if you overdo. Think I'm going to hit the foam roller tonight. Hopefully, yoga + team practice tomorrow.

    Strapless sculling:

    -- http://ht.ly/4N1l6
    -- definitely going to give this a whirl

    Band kicking:

    -- http://ht.ly/4N1jA
    -- also interesting

    Saw a weird sight at the pool today -- someone running along the bottom of the pool in the deep end with a weight. Interesting way to do shooters.

    Updated May 4th, 2011 at 07:13 PM by The Fortress

    Categories
    Swim Workouts
  2. Tuesday, May 3

    by , May 3rd, 2011 at 04:55 PM (The FAF AFAP Digest)
    Drylands:

    med ball slams, 15-20 minutes in racquetball court
    extreme angle isometric squat, 6:00
    overhead squats, 45 x 2 x 10
    power wheel roll outs, 3 x 15
    power wheel pike ups, 2 x 10
    push ups, 2 x 15
    long arm crunches, 2 x 25
    knee tuck jumps, 2 x 10
    box jumps, 10
    altitude drops, 10
    RC exercises


    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters

    Main Sets:

    5 x through:

    100 free w/paddles @ 1:30
    100 flutter kick w/board @ 1:45
    50 russian breast drill @ 1:00
    50 dolphin kick w/board @ 1:00

    -- I love swimming aerobic free with paddles. If it wasn't so hard on the shoulders, I'd use them much more frequently.

    50 EZ

    10 x 50 drills @ :15 RI

    -- Wanted to do some more, but my calves were cramping.

    50 EZ

    Total: 3050

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    This is the first day in about 2 weeks where I felt I was just dragging from allergies instead of sick from allergies. And the first time I've managed a double in ages. Still feeling sprint impaired, but hopefully that too will pass. We're supposed to have a rainy May, so that should help.

    I'm also feeling slightly sorry for myself that my team won't have practices this summer b/c of the pool closure. The summer is usually a nice break from swimming solo so frequently and it's nice to get in some actual long course training. Boo hoo. I'll be faking it at Auburn. (As a result, I'm going to focus on fast 50s and just survive the 100s.) Hopefully, I can meet up with Speedo and Jazz some the next few months.

    The latest on Dara:

    http://www.news-press.com/article/20...sey=nav%7Chead

    Kicking with drag socks:

    http://www.news-press.com/article/20...sey=nav%7Chead

    WSF Response to NYT article on Title IX:

    http://www.womenssportsfoundation.or...-Title-IX.aspx

    Updated May 3rd, 2011 at 07:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Monday, May 2

    by , May 2nd, 2011 at 04:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    10 x 100 w/fins @ 1:30
    odds = flutter kick w/ board
    evens = free w/paddles

    Kick Mountain w/fins:
    up the mountain = dolphin kick w/board
    down the mountain = backstroke kick

    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

    10 x 50 @ 10-15 RI
    odds = breast pull w/buoy
    evens= fly drill

    6 x 50 scull

    50 EZ

    Total: 3800

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Still down and out from allergies. I felt better Saturday, but after spending the day outside was worse on Sunday. Finally got to the pool today and just did an aerobic workout. My training has taken a huge hit the last 2 weeks. I'm hoping I can rebound in May. I'd love to go to yoga. But those classes are difficult when one is breathing challenged.

    Mr. Fort consulted his trainer recently about recovery (trouble recovering after Boston). His trainer recommended amino acids. In particular, he suggested the website www.infinityfitness.com. (Apparently, the amino acids from GNC and other sellers are fairly worthless b/c of excess shelf time.) They custom mix the amino acids powder based on the type, intensity, duration of your training and your body weight. They remarked that my typical training volume is "very high" and that I need to make sure to include recovery workouts. Perhaps so, but I feel like a complete slug lately.

    Hoping I can cram in some good workouts before Friday. I'm leaving to go to Dartmouth for a couple days on Friday am. Hopefully, I can swim in the pool -- that will be a blast from the past.

    Updated May 2nd, 2011 at 04:46 PM by The Fortress

    Categories
    Swim Workouts
  4. Friday, April 29

    by , April 29th, 2011 at 05:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    9 x 50 fly drill @ :10 RI

    10 x 25 shooters

    10 x 25 glide drill
    -- wore my nose clip this time
    -- got to or past the 15 meter mark 8x in 7 foot depth

    50 EZ

    10 x 50 @ :10-15 RI
    odds = drill
    evens = kick

    5 x 50 breast drill
    alternate dolphin and whip kick

    150 EZ

    Total: 2600

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Still completely done in by allergies. Didn't even have the energy to do an aerobic set today; just worked on technique. My eyes are so red and sore I can't even wear my contacts. But this too shall pass ... I would love to attend SCY Nat next year in NC, but I keep wondering how I can avoid my annual spring collapse ...

    Love reading about all the fast swimming at Nationals. My untapered 27.2 in the 50 fly held up well against the onslaught. This is going to be the first year in masters where I'm ranked higher in the 50 fly than 50 back.

    Good luck to all friends and forumites the next two days!
    Categories
    Swim Workouts
  5. Wed., April 27

    by , April 27th, 2011 at 05:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    The framework of this is from Tall Paul's "Dirty Dozen" workout:

    12 x 100 w/fins @ 1:30
    odds = free
    evens = dolphin kick w/board

    12 x 75 IM @ 15-20 RI
    fly drill + back + breast

    12 x 50
    odds = flutter or back kick
    evens = scull

    12 x 25 glide drills
    odds = regular push off
    evens = breast pullout from dive

    -- I only get slightly past the halfway point on my glide drills from a regular push off . Not sure I'd get much farther starting deeper.
    -- I get to about the 21 yard mark on the breast glide drill

    50 EZ

    Total: 3650

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Still feeling crummy. Though I seem, so far, to be successfully staving off bronchitis. But having cancelled CN this am, I don't feel any pressure to do speed work. So I am just doing some cruiser aerobic work until I feel better.

    I made hotel reservations for Auburn Nationals and am checking out flights. I'm staying at the Auburn University Hotel, which is within walking distance of the pool and restaurants and has a USMS discount. (Not surprisingly, Auburn is much less expensive than Montreal.) The order of events for Auburn is also pretty good for me. I plan on entering all four 50s and the 100 fly/back. The 100 fly will likely be difficult, especially with 2 weeks off in June (except for tiny pool), but I am ignoring this fact.

    Good luck to everyone swimming at Nationals in Mesa! Looking forward to on line spectating.

    On organic foods:

    http://www.active.com/nutrition/Arti...m?cmp=17-1-543

    Updated April 27th, 2011 at 07:08 PM by The Fortress

    Categories
    Swim Workouts
  6. Monday, April 25

    by , April 25th, 2011 at 03:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    9 x 50 fly drill (chest press/caterpillar/single arm)

    20 x 50 shooters w/fins
    back, belly, right side, left side, twirling

    6 x 30 glide drills
    -- No idea how Ande gets all the way across the pool. (But I've asked him. ) I don't move much once I've surfaced.

    10 x 25 torque drill

    8 x 25 burst dolphin kick

    100 EZ

    Total: 2380

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Did very little except sit on the couch the last 2 days. Still not feeling well and lacking any energy, but at least I don't feel like bronchitis is imminent. Really glad I'm not entered in Nationals now -- though I will enjoy following it. Championship meets in the Spring are rough for me. I recall I was quite sick after Atlanta last year. In any event, I'm glad I got in today, even if it was mostly a technique workout. I had intended this to be a hard training week, but it's probably not going to work out that way.

    Got official notice that GMU will be closed from May 23 to August 16.

    Marathon Links:

    What you think about: [nomedia="http://www.youtube.com/watch?v=NsMw10KVVCk&"]YouTube - Marathon Thoughts[/nomedia]
    feature=player_embedded

    slow mo marathon finish:
    [nomedia="http://www.youtube.com/watch?v=rV7E6Qi5ifg&NR=1"]YouTube - Boston Men 2011 Men's Winner Slow Motion - World Fastest Time[/nomedia]

    Updated April 25th, 2011 at 07:45 PM by The Fortress

    Categories
    Swim Workouts
  7. Another Double, Thursday, April 21

    by , April 22nd, 2011 at 12:05 AM (The FAF AFAP Digest)
    PM Drylands:

    TRX rows, 2 x 15
    TRX knee tucks, 2 x 15
    TRX sprinter start, 20
    TRX row-W fly-super fly, 15
    power wheel roll outs, 3 x 15
    knee tuck jumps, 15
    twisting med ball slams, 15
    overhead med ball slams, 15
    snatch windmills, 10 x 2 x 10

    RC exercises, 15 minutes
    Stretching/Foam Roller, 15 minutes


    Evening Swim/SCY @ GMU:

    Warm up:

    400 swim
    200 kick
    200 kick-swim
    200 IM drill

    Main Sets:

    If you want to see what was assigned, see Speedo's blog. I altered the workout substantially since I had done some speed work yesterday and had access to blocks.

    2 x through:

    4 x 50 dolphin kick w/board @ 1:20
    2 x 25 fast to the 15 from the blocks
    75 EZ

    -- Instead, of the second set, I did 7 x "30s" = forward start + power kick to 15 @ 100 pace + cruise back. Only 2 were good. I hit one perfect start and that was 11 dolphin kicks to the 14 meter mark.

    6 x 150 @ 2:10
    -- Did backstroke kick w/fins. Worked the first 5 pretty hard for some aerobic work and cruised #6.

    6 x 75 w/fins @ 1:15
    -- 2 kick + 1 swim
    -- cruised the last one (had a cramp)

    5 x "30s"
    -- Forward start off block + power kick to 15. Hit a couple of these well.

    6 x 50 @ 1:20
    -- cruised 5
    -- went last one fast backstroke shooter w/fins, 23

    100 EZ

    Total: 3360

    Sat in hottub chatting with Gustavo for 10 minutes or so. He asked for ideas on how to improve his speed and I had a few.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I woke up feeling . Pretty sure this was mostly from bikram as that always kicks the sh*t out of me when I've had a layoff. I felt a little better after drylands. But I was still feeling it during the workout. So I skipped some of the assigned work to do starts -- a good use of my time. Since my legs were so sore, I went home and took a 10 minute ice bath. Sheer torture the first minute.

    Pete wants to do a Tall Paul workout for Fast Friday tomorrow. It looks rather ambitious for sprinterly me, so I'll probably do about half the speed work, depending on how I feel. It will be my third workout in less than 24 hours.

    Revised my entry for Canadian Nationals. I deleted the 100 breast on Saturday and the 100 back on Sunday and substituted the 50 breast on Sunday. So I'll swim 6 events instead of 7 and not have the 100 back before the 100 IM the last day. Don't really need a time in that event anyway. I tentatively plan to do the same taper I did before the Albatross meet. Though I took it much easier than usual the 3rd week out (because of the Warrenton meet) ... This suggests more rest is better.

    Interesting blurb about the Boston Marathon Expo:

    http://running.competitor.com/2010/0...thon-expo_9433.

    I didn't see the energy drink there, but did see the new foam roller.

    Updated April 22nd, 2011 at 11:02 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Wed., April 20

    by , April 21st, 2011 at 12:45 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    16 x 50 @ :55-1:00
    4 of each stroke, drill fly

    9 x 75 back kick w/fins @ 1:15
    1-3 shooter on 3rd length
    4-6 shooter on 2nd length
    7-9 shooter on 3rd length
    25 EZ

    50 EZ

    10 x jumps (200)
    odds = broad jump off pool + squat jump off bottom
    evens = grab start off side

    6 x 50
    25 EZ speed fly or belly shooter w/fins @ 100 pace + 25 EZ (felt dreadful)

    50 EZ

    Did not want to attempt speed work, but forced myself.

    2 x (50 fast w/fins + 100 EZ) @ 3:00
    breast, :31 (not bad)
    free, high 24 (bad turn)

    4 x (25 fast free /fins + 25 EZ)

    100 EZ

    Total: 4100


    Bikram Yoga, 90 minutes

    Didn't feel as dreadful as I usually do after a layoff. Still can't do standing head to knee for very long without a more consistent practice.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I was lacking all motivation this morning. This seems to be a common occurrence when I get thrown out of my usual routine. David Guthrie suggested I start my 5 week taper. (Yes, he really does that.) Eney Jones suggested I just go robotic for a couple days. My very first masters coach told me to "do it OR ELSE." I opted for a combo of the last two. I actually feel better after the 2 workouts.
    Categories
    Swim Workouts , Yoga
  9. Friday, April 15

    by , April 15th, 2011 at 03:33 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    1000 easy
    5-6 bursts + cruise
    2 fast free flip turns (hadn't done one since NE Champs)
    100 EZ

    My silicone nose clip fell off today whilst bursting, so I am worried that it is too loose for me.


    ART, 30 minutes:

    I initially had my ART appt set for yesterday. But, in an act of sure love, I surrendered the appointment to Mr. Fort so that he could get his hamstring worked on. This act of love was rewarded when I got a call late in the afternoon that there was a cancellation for today at 11:30. My upper and mid back were somewhat tight as usual without bikram.

    A few interesting conversation notes:

    1. A big pasta dinner the night before is not the way to go for serious endurance sports. You're more likely to bonk. Same concept was in Bicycling Magazine recently: http://www.bicycling.com/training-nu...-lies?page=0,0.

    2. Elite runners are now experimenting with not icing their injuries -- sort of their own version of prolotherapy. The downside of this is that inflammation can cause a lot of tightening, so my ART doc does not advice it.

    3. Go ahead and skip stretching -- he thinks he'll have more business.

    4. Allergy meds -- he says his elite runners are taking their Claritin D at night. D at night?!


    Commentary:

    After another night of "free running sleep," I woke up refreshed and with my usual energy. Mr. Fort, in a returning act of kindness, got up early with Lil Fort to get her off to Girls on the Run while I snoozed. As the article yesterday noted, the "free running sleep" concept -- go to sleep when tired and wake up without an alarm -- does result initially in some excess sleeping. I fell asleep at the outrageously early hour of 11:30 pm and didn't awaken until 8:30 am, with a brief jolt at 6:30 when the high schoolers were noisily readying for school.

    I am now off to make spaghetti & meatballs for the crew dinner and then grill steaks for Jimslie. Unfortunately, I'm going to miss a soccer game and Fort Son and Mini Fort's regatta. Fort Son and the other 3 lightweights were put in their own 4 after complaints. But since they're the team's best rowers, the coach put them in the heavyweight 4. Yeah, that makes a lot of sense. There's still a bias against lightweights (not as prestigious) in the HS rowing community. I'm glad he won't have to put up with this BS at Dartmouth, which has a great lightweight team this year.


    It is refreshing to feel completely calm before the meet after my last meet. Ready for lactate Saturday:

    50 free
    200 mixed medley (back)
    50 breast
    100 back
    400 medley relay (fly)
    200 free relay

    Must fill out the split request form: http://www.usms.org/admin/lmschb/gto...it_request.pdf

    Updated April 15th, 2011 at 04:53 PM by The Fortress

    Categories
    Swim Workouts
  10. Thursday, April 14

    by , April 14th, 2011 at 07:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    800 various

    6 x 50 shooters

    50 EZ

    2 x 50 w/burst

    1 x fast 25 back kick + 25 EZ

    2 x 50 w/burst

    100 EZ

    Total: 1350

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I wish I felt jittery like Speedo (though I never do on a few days rest). I woke up this am after some "free running sleep" (see below) and still felt like death. No idea why; I'm not sick. I did feel better this afternoon after swimming. Or maybe it was the shopping spree. :-)

    Article on sleep from Q:

    http://www.supermemo.com/articles/sleep.htm#Free

    There are some interesting myth busters in there. And apparently there is no such thing as early birds and night owls.

    Is meat good for you?

    http://www.bodyweightculture.com/for...nnon-weighs-in
    Categories
    Swim Workouts
  11. Wed., April 13

    by , April 13th, 2011 at 07:17 PM (The FAF AFAP Digest)
    Swim/SCM @ Gym:

    700 various

    20 x 25 shooters w/fins
    10 back, 10 belly

    50 EZ

    8 X 50
    15 burst + cruise

    100 EZ

    Total: 1750 meters

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Didn't think I would get in a swim today. I left late this am for a swim/errands/appt. However, when I arrived at the pool, I realized I had forgotten my suit. I was bailed out by Mini Fort who was home this afternoon because the crew trainer told her to rest her shin splints. (She got them from rowing in the bow seat.) So she watched Lil Fort and her friend while I got in a quick swim at the gym.

    Unfortunately, I felt pretty dreadful. Just tired and lethargic. Last time I took a recovery week (before the Warrenton meet), I felt energized. Hoping that feeling will materialize in the next couple days. I also took the opportunity to try out my new nose clips. Since my fav (speedo competition clip) is no longer available on swimoutlet.com, I purchased the speedo silicone clip and the TYR clip. The silicone clip was fine. The TYR clip was a disaster -- way too big. This clip must be made for aged noodlers with extra big honkers. I just ordered this one to try next because I like the low profile feature: http://www.swimoutlet.com/product_p/22104.htm.

    Heat sheets for Zones are up: http://www.patriotmasters.org/coloni...ults/index.htm. I have no lane assignments to complain about.

    Top 10 Foods for Athletes:

    http://www.active.com/women/Articles...m?cmp=17-1-471
    (can't say I'm overly fond of a few of these ...)

    Updated April 13th, 2011 at 07:44 PM by The Fortress

    Categories
    Swim Workouts
  12. Tuesday, April 12

    by , April 12th, 2011 at 05:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    5 x 100 backstroke kick, no fins @ 2:15
    25 kick with arms shoulder width apart + 25 kick with arms in streamline + 25 kick with arms shoulder width apart + 15 power kick UW + cruise
    -- Sadly, I can no longer do shooters on my back without a nose clip. I just bleed air. After the first couple, I kicked on my side and that was better.

    50 EZ

    5 x 50 w/fins @ whatevah
    15 burst dolphin kick+ cruise

    100 EZ

    2 x 50 dolphin kick on belly w/fins, broken 10 seconds at 25 (went 32s)
    100 EZ after each

    50 EZ

    Total: 1950

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Got a massage after swimming today. Hope that will help me feel better in a couple days.

    I got an email today notifying me that I had been named the Potomac Valley Female Masters Swimmer of the Year for 2009-10. I'm very honored. Awards are given out at 9:50 am before Zones starts on Saturday. I will have to don my tech suit speedy quick after warm up -- which won't be too difficult since I'm wearing a very old kneeskin. I'm in an early heat of the 100 free starting at 10:00 (doing a split request).

    As for my events, after mulling it over, I'm going to cruise through the 50 breast just to score points for my team. I don't want to be too tired for the 100 back, which is my 4th event.

    Psych sheets: http://www.patriotmasters.org/coloni...ults/index.htm

    Timeline: http://www.patriotmasters.org/2011.C...d.Timeline.pdf

    It looks like I'll have only a couple minutes rest after my 100 fly in the 400 medley relay before I lead off the 200 free relay. Brutal torture! I wish we had a short break before and between relays.

    Updated April 12th, 2011 at 08:35 PM by The Fortress

    Categories
    Swim Workouts
  13. Monday, April 11

    by , April 11th, 2011 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Main Sets:

    20 x 25
    odds = dolphin shooter on belly w/fins
    evens = EZ

    10 x 50 @ 1:15
    odds = 25 easy speed fly +25 EZ
    evens = breast

    50 EZ

    6 x 50 dolphin kick burst + cruise
    odds = belly
    evens = back

    50 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    3 x 50 dolphin kick burst + cruise

    100 EZ

    Total: 2600

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I had been planning to do a bit more today and then really ease off starting Wednesday. But I was feeling tired from 3 weeks of hard training and very little sleep over the weekend. So it appears I'll be resting 5 days. Probably doesn't matter too much either way.

    I was somewhat aggravated to find today that I had somehow lost my last nose clip yesterday. I had to alter my workout. I just hope my new shipment of nose clips arrives in the next couple days as it is supposed to.

    Swimming the 3 days after Zones looks like it ain't happening. Many places are closed on Patriots Day and my schedule is very tight. I'm going to have to content myself with the hotel pool and fitness room. I'm staying at the Marriott Copley Place, and it doesn't look horrible. http://www.marriott.com/hotels/hotel...-copley-place/. I just wish I had a chance for a recovery swim after what is sure to feel like a lactate workout with 6 events.
    Categories
    Swim Workouts
  14. Sunday, April 10

    by , April 10th, 2011 at 04:27 PM (The FAF AFAP Digest)
    @ Gym:

    15-20 minutes of RC exercises

    30 minutes stretching:
    -- dynamic stretching, broomstick ([nomedia="http://www.youtube.com/watch?v=Z4c95kosHes"]YouTube - Shoulder Rotational Stretch, Dynamic Flexibility Exercise[/nomedia]), static stretching

    @ SCM Pool:

    30 minutes slow swim
    10 x 25 shooters
    100 EZ

    20 minutes in hottub

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Snuck in a recovery workout between today's activities. I'm actually looking forward to a recovery week as well. And I'm super busy this week, so eliminating the gym will free up some time.

    I'm very proud of my Lil Fort. Today was her first running race -- a local 5K to benefit her elementary school. Very good turnout and Mr. Fort's training partner got schooled by a marine to his dismay. I was slightly worried because it was hilly course, but she was undaunted. She came in at 27:30 and was the fastest 14&U girl. She had too much in the tank at the end because she sprinted the last 1/3 mile or so. Now she's all fired up for her 5K in Boston next Sunday. Mr. Fort, on the other hand, is battling a hamstring problem again. He hasn't run for a week (but done hard biking), so he's hoping he can actually make it through the marathon.

    And speaking of Boston, I've got to find a place to swim. I finally focused on my travel schedule, and I'm gone from Saturday evening to Tuesday afternoon. I don't think I'll have any time to swim until late Monday afternoon with our busy schedule. But I have to get in the water sometime while I'm there!

    Updated April 11th, 2011 at 12:15 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  15. Blocks! Friday, April 8

    by , April 8th, 2011 at 05:13 PM (The FAF AFAP Digest)
    Swim/Solo @ Mason:

    Warm up:

    700 various

    Main Sets:

    8 x 100 @ :15 RI
    odds = backstoke kick
    evens = free

    10 x 50 @ 1:00
    1st 25 = 1 breath free w/overkick*
    2nd 25 =EZ backstroke kick

    * Finally, remembered to drag out my Finis 2 zoomer fins for this set: http://www.google.com/images?hl=en&q...w=1650&bih=953. I've been meaning to use these for a faster turnover and faster kick in free. Like them better than the long blade fins for fast free. Dislike them for kicking or swimming on my back though, probably because of the way they're designed.

    5 x 50 torque drill @ 15 RI

    50 EZ

    Starts: 15 x "60s":

    6-7 backstroke starts + power kick to 15 (@ around 100 pace) + 15 cruise back to block

    8-9 forward starts + power dolphin kick to 15 (@ 100 pace) + 15 cruise back to block

    50 EZ

    5 x 50 shooters w/fins @ 1:15

    100 EZ

    Total: 3600

    Hottub, 20 minutes -- Mason's hottub is so much better than the rec center's.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I was psyched to see that the blocks were installed in the lap swimming area today! Usually they're not on Fridays. I was too tired to work on starts last night, so had at it today. My first few forward starts were terrible. Then I realized I wasn't getting the hands overlapped and thumb around hand until I was in the water. When I corrected this problem, I had a better streamline and cleaner entry. Fiddling around with how far to pull up on my backstroke start.

    Another busy weekend coming at me with soccer, regatta (these are almost all day events) and 5K. Lil Fort and Mr. Fort are running the 5K together. And spectating that will cause me to miss my team's Sunday am practice. Dang. But I don't want to miss Lil Fort's first 5K and, in any event, that would cause too much mommy guilt. I'm a tad sore from yesterday's dryland palooza, so will probably take tomorrow off as usual and hope to fit in a stretching session.

    I entered and paid for Canadian Nats. Technical difficulties from misspelling my name. lol. For their meet, you can change your entries and seed times up to the deadline. This is probably not a good thing for me as I tend to fret over these two items. Trying to get over this bad habit ...

    Updated April 8th, 2011 at 06:21 PM by The Fortress

    Categories
    Swim Workouts
  16. Thursday, April 7

    by , April 7th, 2011 at 11:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    RC exercises, 15-20 minutes
    flutter kicks on bosu, 4 x 50
    V ups w/broomstick, 2 x 15
    extreme angle isometric squat w/25 plate, 5:00
    overhead squats, 55 x 1 x 10, 65 x 1 x 10
    (it occurred to me that I should finally put some weight on the bar)
    extreme angle step ups, 40 x 1 x 10
    squat jumps w/45 lb bar, 2 x 10
    yates row, 50 + bar x 2 x 15
    lower back machine, 130 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10*
    knee tuck jumps, 2 x 10
    seated narrow grip row negatives, 90 x 2 x 10
    hanging straight leg raises, 2 x 15
    -- move to racquetball court --
    handstands, 10
    twisting med ball slams, 15
    reverse overhead throws, 15
    overhead floor slams, 15

    * Love this exercise, so fun. [nomedia="http://www.youtube.com/watch?v=ob5VdXO1vcs"]YouTube - Altitude drops[/nomedia]. Since I was using a single box, I jumped up high and then dropped. I may try stacking them next time. And altitude drops are a great eccentric exercise. http://boddickerperformance.com/?p=1135. Depth jumps also look fun: [nomedia="http://www.youtube.com/watch?v=_FZM29fV1oc"]YouTube - Depth Jump - Rebounds[/nomedia].


    Stretching, 30 minutes:

    30 minutes using foam roller, stretching and some yoga.


    Swim/SCY @ GMU:

    Swam in a lane with Gustavo. Cheryl had workouts for distance folk and for 100/200 folk. I did the latter, naturally.

    Warm up:

    300 free
    300 kick
    300 non free

    200 kick
    200 IM drill
    200 kick

    Main Sets:

    (used fins)

    4 x 50 @ 1:00 descend
    -- Did back, descended to 26-27. Did not have any AFAP, so ended up at about 80-85%. These felt much harder than they should have.
    200 EZ

    4 x 50 @ 1:00 200 pace
    -- These were supposed to be @ :50, but since Gustavo was doing breast, I happily did them @ 1:00. Did them all free, low 29s, breathing every stroke as I theorize that I would do in a 200 free.
    200 EZ

    4 x 50 @ 1:00 descend
    -- Opted to alternate fast-easy instead. Went 26s in fly, felt dreadful.
    200 EZ

    4 x 25 @ 1:00
    -- 2 back shooters (10s), 2 belly shooters (11s)
    -- These were pretty fast for me. In fact, that's about what I went when I was doing 25s @ 3:00 the other day with Pete.
    200 EZ

    Total: 3300

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I believe I got a little carried away in the gym today ... I've been feeling very energetic lately, so thought I'd try a long dryland session especially since I didn't have to scurry off to the pool in time to be home for Lil Fort. And I felt great during and after. Not so great in the water however. Still, good to get some speed work in. I am now running off to find my compression tights and ibuprofen.

    Updated April 8th, 2011 at 12:03 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Wed., April 6

    by , April 6th, 2011 at 06:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    3 x (4 x 100) @ 15 RI
    reverse IM: free, breast drill, back drill, fly drill

    50 EZ

    Total: 1950


    Bikram Yoga, 90 minutes:

    Heat still hard. Had to and missed one set of triangle pose.


    Commentary:

    Followed the arrow on Q's flow chart, and did both a recovery swim and yoga today. The swim was all in zone 1; the yoga was zone 2 and sometimes 3. I feel much better now than last night when I sat on the couch but did not eat potato chips. (I was horrified recently to see how many calories were in a bag of kettle chips.) I am planning on doing drylands tomorrow and then going to my team practice at night. That will be my last dryland session before Zones, and I am due for a recovery week anyway. So good timing.

    The crew council president is meeting with parents of the lightweight rowers tonight before they meet next week and issue findings. I am sending Mr. Fort, who was an elite lightweight rower at Cornell to fight the good fight. I am slightly worried about my son's blood pressure at the moment. On the other hand, Mini Fort seems to be adjusting well to crew and enjoying it. She's a lightweight too and I hope she doesn't have this problem in the future.

    Haven't done my flog in April yet. Need to catch up.

    Going off booze to avoid injury:

    http://www.dailytelegraph.com.au/spo...-1226033428699

    The importance of snacking:

    http://www.athleticfoodie.com/2011/0...cking/#dispdet
    (Please note Geek that GWG puts flax seeds in his smoothie.)

    Updated April 6th, 2011 at 08:24 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  18. Sunday, April 3

    by , April 3rd, 2011 at 06:40 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    V ups with broomstick, 2 x 15
    hanging straight leg raise, 15
    back extensions w/DB, 20
    lower back machine, 130 x 2 x 10
    extreme angle step ups w/20 lb DBs, 10
    extreme angle isometric squat w/10 lb DB, 5:00
    explosive leg press, 230 x 2 x 10
    box jumps, 10
    depth drops, 10
    knee tuck jumps, 10
    handstand isometric, 1:00
    handstands, 10
    twisting med ball slams. 15
    overhead med ball slams, 15

    Swim/SCM/Solo:

    Warm up:

    600 various

    Main Sets:

    20 x 50 @ 1:00-1:10
    1-4 = fly drill
    5-8 = back drill (false lift)
    9-12 = breast drill
    13-16 = free with paddles
    17-20 = shooters (15 under on left side & 15 under on right side)

    50 EZ

    10 x 25 twirling shooters w/fins

    50 EZ

    10 x 25 torque drill
    4 with paddles, 6 without
    -- great speed drill

    100 EZ

    Total: 2550 meters

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Had a lovely day yesterday. Sat in the cold through rain and hail at a regatta and then sat for a couple hours in an oppressively hot and humid pool. And after all that I slept like crap last night. Hmm ...

    Did random non-routine drylands today. Actually, there is some method to my madness. I'm trying to focus even more on explosive weights and lots of plyos. I spent the rest of the day at the oppressive pool, but my Lil Fort was happy to drop a lot of time in her 50 breast and 50 fly.

    Now I am forcing my teens to babysit while I go out to dinner with friends. Sweating in 110 degree heat and sipping coconut water tomorrow.
  19. Thursday, March 31

    by , March 31st, 2011 at 06:32 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    700 various

    10 x 25 shooters

    100 free
    150 scull

    Main Sets:

    10 x 50 @ 1:00
    5 kick, 5 swim

    100 EZ

    1 x 50 AFAP
    -- did flutter kick w/board & fins
    -- went high 25

    100 EZ

    6 x 25 @ 1:00
    - 12.5 burst, 12.5 easy
    - all dolphin kick on belly w/fns

    50 EZ

    1 x 50 AFAP
    -- did shooter on belly w/fins, broken 5 seconds at the 25
    -- 11+ & 12+

    150 EZ

    6 x 25 @ 1:00
    -- 12.5 burst, 12.5 easy
    -- 4 dolphin kick on belly w/parachute & fins
    -- 2 dolphin kick on back

    100 EZ

    1 x 50 AFAP
    -- did dolphin kick w/fins & board
    -- went 25 high
    -- I considered skipping this one, but Pete told me not to "rest on my laurels." So I was guilted into it. Thank you, training partner.

    100 EZ

    Total: 2300


    ART, 30 minutes

    Got worked over and am now covered with pink kinesio tape. That was my "stretching" for the day.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I had really been thinking that I needed a recovery day after speed workouts on Monday and Wednesday, but I didn't feel too bad in warm up. So I opted for more speed, and tried to work my dolphin kick on the belly. And it was probably a wise idea to get that in before ART. Definitely a recovery swim tomorrow. And I should probably hit the gym ...


    March totals:

    swim: 25x (way above average due to tapering), 30.4 mile
    weights: 3x (way below average due to tapering)
    yoga: 13x (9 hours --pretty good since I didn't go to bikram while tapering)
    ART 2x

    Updated March 31st, 2011 at 07:01 PM by The Fortress

    Categories
    Swim Workouts
  20. Wednesday, March 30

    by , March 30th, 2011 at 09:07 PM (The FAF AFAP Digest)
    Drylands, 65 minutes:

    No weights (except the bar) or machines -- just as hard though!

    rotator cuff exercises
    flutter kicks on bosu, 4 x 50
    power wheel roll outs, 3 x 15
    power wheel pike ups, 3 x 10
    long arm crunches, 2 x 50
    inverse row w/elevated feet, 3 x 10
    overhead squats, 45 x 2 x 10
    squat jumps with bar, 45 x 2 x 10
    P90X mary katherine lunges, 3 x 10*
    twisting med ball slams, 2 x 10
    med ball floor slams, 2 x 10

    * Named after Molly Shannon's deranged, armpit-sniffing Catholic schoolgirl character on SNL, this involves doing a forward lunge and then leaping straight up and landing in the opposite lunge position.


    Swim/SCY/Solo:

    Warm up:

    650 various

    10 x 25 shooters
    odds = back
    evens = belly

    10 x 25
    odds = easy speed fly (felt dreadful)
    evens =EZ

    Speed work:

    5 x 10 second AFAP vertical dolphin kick w/fins and med ball, holding med ball in streamline position overhead @ 1:00

    100 EZ

    5 x 50 dolphin kick w/board @ 1:15
    25 AFAP, 25 EZ

    100 EZ

    5 x 50 @ 1:30
    25 AFAP free w/fins (trying to hold head still)
    25EZ

    100 EZ

    4 x 50, 15 burst + 35 cruise
    2 back spin drill, 2 fast doggy paddle drill

    100 EZ

    Total: 2250

    Hottub, 20-25 minutes

    -- I was chatting with Cage Fighter the whole time. He is still training with the FISH, but doing more sprint work. He may compete at Zones. He chatted with Kate Ziegler over winter break and she told him she was training quite differently with FAST. Lots of fast 50 and fast 100s in addition to the usual mid-D and D pace work. We also chatted about a former buddy of Fort Son's who was recruited to swim at Columbia, got up there in the fall and promptly quit: burnout from Ray Beneke's program.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I am a little off my usual weekly micro cycle, having done yoga on Tuesday and anaerobic dryland + speed work today. That's fine, but I won't be able to rip it up tomorrow with Speedo. I contemplated doing the 10 x 50 @ 1:00 lactate set today, but decided no. I'm just too sore and tired from ramping it up after taper so quickly. Must do one soon. Or I'll really be lazy sprinter.

    Fort Son got his official acceptance letter on line today!

    Updated March 30th, 2011 at 11:18 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts