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Swim Workouts

  1. Friday, June 26

    by , June 26th, 2009 at 03:29 PM (The FAF AFAP Digest)
    Drove to Mason for a LC workout with my new monofin. Verdict: Still hate it. It's too long, seems to hit the quads most (instead of the glutes and core), and only feels natural underwater. Hate kicking at the surface with it. I'm hoping I can exchange it for the Finis Shooter MF, which I previously used.

    Didn't feel too hot today anyway. I got home from picking up Mini Fort at the airport at about 1:30 am -- late even for night owls. Had to get up early. After a triple yesterday, I needed more sleep. So just did the short workout below and called it a day.

    Got an email and voicemail from swimoutlet saying they would refund me entirely for the exploding LZR. I haven't tried the Sprinter suit yet, but I likely will send it back as it's supposed to be a 2010 suit. And who knows what 2010 will bring? I don't really know what to make of the suits (Adidas, Arena X-Glide, Jaked) that are supposed to work on the CNS. I wish FINA had just drawn a line with LZR and B70 for awhile and thought through the science of it all. I know line drawing can be difficult -- I believe Chris alluded to this on the DF -- but that's what most laws & regulations are.

    Swim/LCM/Solo:

    300 swim
    200 kick

    4 x 100 MF kick @ 1:45

    4 x 100 100 fly drill w/MF @ 2:00

    4 x 100 backstroke kick @ 2:00

    5 x (50 UW shooter w/MF + 50 EZ)

    100 C/D

    Total: 2300 meters

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

    Following the mention of the paleolithic diet, I found this on google, which lists the dos & don'ts:

    http://www.earth360.com/diet_paleodiet_balzer.html

    I'm not a huge fan of root vegetables myself ... It looks too difficult to follow and faddy to me. Never knew beans were so bad ...

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

    Swim camp breaststroke tip:

    To make sure your kick is correct, hop in the pool and go to the wall. Put your hips against the wall, and kick. Hips can't leave the wall. If they do or if your knees what to jut forward, you're doing it incorrectly.

    Updated June 26th, 2009 at 05:02 PM by The Fortress

    Categories
    Swim Workouts
  2. Triple, Thursday, June 25

    by , June 25th, 2009 at 10:23 PM (The FAF AFAP Digest)
    AM Weights/Dryland:

    standing lat pull down, 140 x 3 x 10
    tricep press, 50 x 1 x 10, 55 x 1 x 10
    dead lift, 110 x 2 x 10
    goblet squat, 50 x 3 x 15
    squat-pulls on bosu, 40 x 3 x 15
    (I was doing these on the flat side of the bosu and a trainer stopped me to say that they no longer allow people to do this as it's "too dangerous." So I did the last rep on the squishy side -- much easier.)
    twists w/bosu on cable machine, 40 x 2 x 15, each side
    bicep curl w/BB, 40 x 2 x 10
    kneeling crunch on cable machine, 75 x 3 x 15
    incline crunch w/med ball overhead, 2 x 25
    external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25
    prone scapular scrunch w/elevated feet and hand weights, 2 x 25
    arm extensions (front, V, side), 3 x 3 x 15

    Bike:

    30 minutes on bike

    Swim/LCM/Team:

    Made it to another team practice tonight. Dragged Lil Fort along, as Fort Son had a date and Mr. Fort and Mini Fort were flying home from work/camp.

    Warm up:

    med ball throw w/partner for 1:00
    superman streamlines w/elevated feet, 2 x 25
    crunches, 1 x 25

    4 x through:

    100 swim
    50 kick
    100 swim
    50 drill

    med ball twist w/partner 1:00
    crunches w/med ball, 1 x 25

    Main sets:

    8 x 50 kick w/fins @ 1:00, middle 15 meters fast, 2 free + 2 other, repeat
    (I went pretty fast on all of them, between 31-33.)

    50 EZ

    6 x 250 done as:

    100 kick, 50 drill, 50 swim, 50 FAST
    4 IM order, 2 choice

    I used fins and led the lane. I can't do LC fly without fins, so I just kept them on so as not to upset the order in the lane. As a result, I took a break of 10-15 seconds after each 200 before I went my last fast 50. Aside from the first one, I did all the fast 50s backstroke. Went 32-33 on the first 4 and 31 on the last one. The 100 fly on the first 250 was dreadful. I don't have a slow gear in fly. Felt like I was drowning when I tried to go easy on the "50 swim" portion.

    50 EZ

    8 x 50 swim @ 1:20, done as:

    2 x through:

    #1 25 fast from dive, 25 EZ
    #2 25 EZ, 25 fast
    #3 50 fast from dive (We only had two lanes to dive from and were nowhere near the prescribed 1:20 interval.)
    #4 50 EZ

    I did #1, 2, 5, 6 fast 25 UW kicks + 25 EZ. I missed the first fast 50, as I had to talk to Lil Fort for a minute. Did the last one fly w/fins from a dive off the side and went a 27 or so.

    100 C/D

    Total: 3300 meters

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

    Irie's Backstroke Technique:

    I had been reading the recent posts in the Fun & Fast thread discussing Irie's backstroke technique with interest. Kirk Nelson described his slightly tucked head position and arched back as being like the bow of a boat. I tried this technique during warm up today. It does feel slightly faster, although unnatural to have the chin tucked in. I notice in the youtube video that Irie was wearing only a leg skin though. I wonder if arching your back would work as well with a full body suit? Most tech suits don't cling to your body and follow the arch as you arch; they tend to gap away from the lower back and absorb air and/or water. Something to think about ...

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

    Food:

    Breakfast: omelet w/cheese, tomato & bacon, strawberries, raspberries
    Snack: G2, cherries
    Lunch: salad with arugula, basil, avocado, tomatoes, flax seeds, peppers, currants
    Dinner: salmon, veggies sauteed in olive oil and garlic
    Post swim: G2, balance bar, 1 pancake

    I think I ate something else ... can't remember. I also noticed today when I was checking on the veggy garden (deer recently killed half my tomato plants) that Mr. Fort planted spearmint. What does one do with spearmint?

    Now I'm off to make pancakes for the swim team breakfast and team pictures festivities tomorrow. No, I will not eat them! lol

    Updated June 25th, 2009 at 11:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  3. Wednesday, June 24

    by , June 24th, 2009 at 10:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    10 x 25 shooters on back w/fins @ :30

    50 EZ

    Main set:

    3 x (1 x 200, 2 x 100, 4 x 50 + 50 EZ, 8 x 25), done as:

    #1:

    1 x 200 dolphin kick w/fins @ 3:00
    2 x 100 backstroke kick w/fins @ 1:30
    4 x 50 evil @ :55
    50 EZ
    8 x 25, odds = scull, evens = fast doggie paddle drill

    #2:

    1 x 200 dolphin kick w/fins @ 3:00
    2 x 100 backstroke kick w/fins @ 1:30
    4 x 50 backstroke w/fins, best average @ 1:00 (went 27s)
    50 EZ
    8 x 25, easy speed fly @ :30

    #3:

    1 x 200 dolphin kick w/fins @ 3:00
    2 x 100 backstroke kick w/fins @ 1:30
    4 x 50 backstroke kick w/fins @ 1:00, best average, held 25s
    50 EZ
    8 x 25, odds = AFAP free, evens = EZ

    100 C/D

    Total: 3650

    Bike:

    40 minutes on indoor cycle

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

    I meant to go to the gym instead of bike, but just didn't have the time to get back and forth. I'm a little worried about my ability to get in my usual doubles of weights + swim with my kids out of school. I don't put my kids in camps much during the summer. They tend to hang out more with their friends at the house or at the summer league pool. I'm a believer in unstructured time. (Except for Fort Son -- who actually signed himself up to work on the gubernatorial political campaign.) But that means I don't have readily structured time to work out ... Hmm ...

    Mini Fort is having a blast at her "beast" summer swim camp, despite mono. She seems to be star struck at meeting Olympians and other elite swimmers. lol. She reports that she has done "nothing but 25s" with stroke analysis, video taping, drills, etc. (I purposefully sent her to a camp where conditioning and yardage were not emphasized.) She says she has lots to show me when she gets home. I can't wait!

    Food:

    Had a good day until dinner, when I entirely fell off the wagon when I took my Lil Fort out to dinner and a movie.

    Breakfast: blueberries, raspberries, oatmeal w/medium apple & tbs whey protein
    Snack: cherries, blueberries, cheese
    Post swim snack: G2, balance bar
    Dinner: hamburger w/lettuce & tomato, some fries
    Dessert: cold stone creamery
    Categories
    Swim Workouts , Spinning
  4. Endorphins Rock, Tuesday, June 23

    by , June 23rd, 2009 at 10:23 PM (The FAF AFAP Digest)
    So glad not to be resting anymore! I feel like someone pulled a switch in my CNS.

    ART

    30 minutes of ART. Going to go more regularly the next month to keep the shoulders healthy and happy. ART doc agreed that I should not knock off RC exercises during taper. It can cause the humerus to move and lead to pain. He also mentioned that nutrition was more important the older you get. (Perhaps this is one reason why Dara is so committed to her amino acid regiment?)

    Bike:

    Hopped on my indoor cycle and biked for about 50 minutes during my little one's swim practice.

    10 minute stretch + RC

    LCM Swim at GMU:

    Went to my team practice tonight. Felt pretty good, despite the lack of aerobic work during taper.

    Warm up:

    400 swim
    6 x 50 kick @ 1:00
    200 IM drill

    Aerobic set:

    16 x 100, done as

    2 x through:

    2 x (25 scull + 75 build free) @ 1:45
    2 x 100 IM @ 1:45
    2 x 100 free @ 1:30
    2 x 100 kick @ 2:15

    (I used the kicks mostly as recovery cuz I was racing Wally on the other 100s. Coach said I was over-reaching with my left arm in free. Really focused on kicking during free.)

    50 EZ

    4 x 50 fly @ 1:30
    odds, 25 roll, 25 dolphin kick
    evens, 25 roll, 25 fly

    "roll" = 2 kicks on each side, then come up and 2 strokes of fly and repeat. I had trouble doing this drill, as I was nowhere near the surface after 8 kicks and didn't see the point in dolphin kicking close to the surface. So I did 16 kicks on the second odd "roll" and a 50 fly w/fins fast on the evens.

    50 EZ

    3 x (25 fast off the blocks + 25 EZ)

    I used these to work on my backstroke starts. I took 15 kicks to get to the 15 meter mark.

    Assigned: 600 pull
    Did: 5 x 100 dolphin kick w/fins @ 1:45, making sure to stay out of the way of my lanemates

    100 C/D

    Total: 3550 meters

    10 minutes hottub

    Sleep:

    There was an article recently in the NY Times discussing the performance enhancing nature of increased sleep. It analyzed a small study done on runners. It seems like a no brainer to me that more sleep helps you recover faster and train/race better. I'm hopeful the rest of the summer I'll have a bit more sleep, as I do not have to wake up early to get kids off to school. (I've also been off the hook lately on the 4:40 am practices thanks to mono.) Now, if I could only sleep better during the night, I'd be set. Lately, I've been having trouble falling back to sleep after waking at 3:30-4:00 am.

    I discussed sleep with a teammate in the hottub tonight. He says he's been sleeping much better and has more energy during the day since banishing caffeine and alcohol from his diet. (This was difficult for him, as he's a foodie and wine connoiseur.) He believes that caffeine and alcohol interfere with melatonin and vitamin absorption. I only have coffee in morning, and typically have no other caffeine during the day except perhaps green tea, but I can't imagine giving up the morning java ...

    Food:

    Breakfast: blueberries, plum
    Snack: yogurt
    Lunch: Salad with: romaine, steak, tomatoes, sprouts, avocado, peppers, flax seeds, pomegranate seeds
    Snack: cherries + G2
    Dinner: chickpea & lentil soup, banana
    Snack: Luna energy chews on way to practice
    Snack: balance bar & G2 (in car), slice of pizza

    Updated June 23rd, 2009 at 10:52 PM by The Fortress

    Categories
    Swim Workouts , Spinning , ART
  5. Saturday, June 20

    by , June 20th, 2009 at 03:24 PM (The FAF AFAP Digest)
    Swam an easy 900 yards or so to loosen up. Then hot tub and stretch. Felt decent in the water.

    Had a great morning as my little one did not DQ in her first 25 breast. Makes for a happy kid. My two youngest are out of the house tonight, so I'm hoping to go to an early movie and/or have a relaxing night. I just wish the meet tomorrow started at noon instead of 9:00 am!

    Updated June 20th, 2009 at 09:28 PM by The Fortress

    Categories
    Swim Workouts
  6. 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

    Categories
    Swim Workouts
  7. Wednesday, June 17

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

    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.)

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

    Monofin:

    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.

    Dehydrated:

    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
    Categories
    Swim Workouts
  8. Tuesday, June 16

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

    SCY/Solo:

    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.
    Categories
    Swim Workouts
  9. 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:

    Swim/SCY/Solo:

    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.

    38.46
    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.)

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

    Food:

    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

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

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

    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.

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

    Food:

    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

    Categories
    Swim Workouts
  11. 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 ...

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

    Food:

    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

    Categories
    Swim Workouts
  12. 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:

    SCY/Solo/SCY:

    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: http://www.swimoutlet.com/product_p/2183.htm. Thought I'd try this one, as I've been using the Finis Shooter for so long.

    Food:

    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

    Categories
    Swim Workouts
  13. 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.

    Swim/SCY/Solo:

    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

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

    Running:

    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="http://www.usms.org/forums/showpost.php?p=182382&postcount=1220"]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.

    Food:

    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

    Categories
    Swim Workouts
  14. 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?

    Food:

    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

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

    Weights/Drylands:

    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. 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.

    Swim/Solo/LCM:

    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.

    Food:

    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

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

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

    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

    Swim/SCY/Solo:

    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.

    Food:

    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

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

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

    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

    plyos:

    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.

    Swim/SCY/Solo:

    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 ...

    Food:

    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. 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.

    Weights/Dryland:

    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

    Swim/SCY/Solo:

    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

    Food:

    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. 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.

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

    Food:

    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

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

    Running:

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

    http://www.nytimes.com/2009/05/28/he...on/28best.html

    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

    Categories
    Swim Workouts
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  20. Sprinting Savagely, Friday, May 29

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

    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.

    Food:

    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!

    Savageman!

    It's done. I'm signed up for the half iron Savageman relay. This is a birthday present to Mr. Fort. http://www.savagemantri.org/ 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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts