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Swim Workouts

  1. Dryland + Recovery Swim, Wed., Oct. 7

    by , October 7th, 2009 at 05:11 PM (The FAF AFAP Digest)

    The back/shoulders were feeling a *little* sore from the weights yesterday. So I decided to stick to plyos and core work.

    bicycles, 2 x 50
    dead bugs, 2 x 25
    good morning darlings, 2 x 50
    long arm crunches, 2 x 50
    crunches on yoga ball, 2 x 50
    straight leg raises in captain's chair, 3 x 15
    (these are vastly easier than when done from a hanging position)

    jump tucks, 5 x 5
    split squat jumps, 2 x 10
    (jump to right leg, jump to left leg, jump to land on both legs)
    double leg bunny jump, 2 x 10

    (I did these plyos with low rep, but max intensity.)

    hip hinges w/12.5 DBs, 2 x 10 each leg
    (I am so much better balancing on my left leg ... noticed that in yoga too.)
    single arm push on double cable FM machine, 30 x 2 x 10, each arm
    (for some reason, the weight on the double cable FM motion machine seems much "heavier" than on the other two single cable machines)
    prone scapular scrunches w/handweights, 2 x 25


    Had a recovery/drilly type swim:

    Warm up:

    800 variety swim, kick, drill

    Hypoxic set:

    20 x 50 UW SDK w/fins @ 1:05 (1 breath at turn)
    odds = back
    evens = belly

    100 scull after #10 and #20

    Fly drill set:

    8 x 75, done as:
    25 easy speed fly working on streamline and breakouts + 25 easy DAB + 25 chest press fly drill

    100 EZ

    Total: 2700

    Hot tub, 10 minutes

    As I was sitting in the hot tub, a kid had an accident in the pool and it was closed down. I went to the pool a bit earlier than usual today, so I lucked out and didn't have my workout interrupted.


    Sprint Classic:

    I sent in my entries for the Sprint Classic today, and am "negotiating" attendance.

    50 back, 28.7
    50 breast, 35.9*
    50 fly, 27.5
    50 free, 25.9

    All 4 25s, times about what I did last year.

    * Hulk will say I'm sandbagging, but I still don't really believe I went a 34.1 tapered last year. That swim is therefore in the fluke category until I do it again.

    My transfer of affiliation will be effective then, so I am back to swimming for GMU.

    Other plyos/plyo info:

    double leg power hop with stepback lunge twist:

    box jack,

    scissor lunge,

    Here's a good pic of a rack chin or rack pull up. I really like these. I haven't attempted to do them with a barbell though.

    Updated October 7th, 2009 at 11:45 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
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  2. Monday, Oct. 5

    by , October 5th, 2009 at 11:35 PM (The FAF AFAP Digest)
    Super busy day. Only had time for the following, which I suppose is all I should be doing on the CDVB schedule.


    Warm up:

    700 variety

    Hypoxic set:

    12 x 25, no fins:
    3 back, 3 left side, 3 right side, 3 belly

    50 EZ

    Speed sets:

    3 x (50 AFAP w/fins + 100 EZ)

    50 SDK on back, 23
    50 fly, 25
    50 fly, 25

    (Fly felt dreadful, all choppy and splashy, likely because I haven't swum it fast since Indy.)

    50 EZ

    3 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 1875


    I'm ticked off today. Among other things, I may not be able to attend the Sprint Classic because of pressure to attend some politically necessary event. Blech. I was hoping to celebrate my 5th year anniversary as a masters swimmer that day rather than doing something tedious. If I can't make it, I need another yards meet around the end of October or early November. Any suggestions?

    I'm hoping to hit the gym and swim tomorrow. Or maybe hot yoga again at noon after weights.

    Updated October 6th, 2009 at 12:08 AM by The Fortress

    Swim Workouts
  3. Sunday, Oct. 4

    by , October 4th, 2009 at 08:47 PM (The FAF AFAP Digest)

    Warm up:

    700 variety swim, kick, drill

    Drilly stuff:

    10 x (25 UW shooter on back, no fins, + 25 EZ)

    50 EZ

    10 x 50 @ 1:00
    25 easy speed fly + 25 easy, working on breakouts

    50 EZ

    12 x (25 AFAP w/fins + 50 EZ)
    1-4 free
    5-6 dolphin kick shooter on belly
    7-8 flutter kick shooter
    9-12 free

    200 EZ

    Total: 2850



    Whew, I was definitely tired this weekend after a more intense week of training. I was DEAD on Saturday. I slept in today and felt more rested. If I carry on with this plan, I anticipate the weekends being more about recovery.
    Swim Workouts
  4. Blasted, Thursday, Oct. 1

    by , October 1st, 2009 at 06:53 PM (The FAF AFAP Digest)
    Lovely! Woke up this morning and everything (well, except my head, ankles and knees) was sore. I guess 5 x 5 heavy weight is rather hard ... Probably should have eased into the weights more, but I ain't got time for that patience stuff with my current plan.

    Instead of hitting the gym again today, I had a lunchtime swim with Pete at Mason. We had planned an AFAP 100 lactate set -- it's good to have company and someone to race for those. I must admit my stomach was a little queasy afterward ... Anyway, here's how it went:

    SCY @ GMU w/Speedo:

    Warm up:

    900 variety swim, kick, drill


    10 x 50 @ whatever, done as:
    25 UW shooter + 25 EZ DAB
    1-6, no fins (2 back, 2 belly, 2 back)
    7-10, fast w/fins (3 back, 1 belly -- I'm almost a second faster on my back)

    50 EZ (during Pete's "nature break" )

    Lacate set:

    3 x (100 AFAP + 200 EZ) @ 6:30-7:00 (estimate)

    I did the 100s backstroke with fins, which matched up well with Pete swimming free. Gawd, these hurt.

    Went 53 low, 53 mid, 54 low.

    I had to summon some extra energy on the 4th length of the 3rd one so Pete didn't catch me. These times are significantly faster than a set of 5 x 100 back w/fins I did on May 20. In that set, I held 57-58s. I was shocked when I saw a 53 on the clock on the first one. I'm assuming I was so much faster because I had Pete pushing me and because I stayed under water longer (from what I can recall) than in May. I took at least 10 SDK on each length (my guess: 13-14, 12, 10-11, 10 per 25). Maybe GMU is slightly faster than the other pool I typically train in solo -- though I always swim in the deep end there too. Edit: checked my blog again. I lifted weights the am before my May lactate set. That could have made some difference, as I did weights yesterday before this set instead.

    200 EZ

    Total: 2550

    15 minutes in hottub


    Saw Mike aka the "Cage Fighter" at the pool swimming and kicking. He looks like he's lost weight from the Wardian distance workouts I always skip.

    Hoping to go to hot yoga at 10:00 am tomorrow and, after a rest, do some explosive lifting in the PM. I hope Hulk is right and that I won't be toast after the yoga. After the last 3 days of training, I could use a good tonight!

    Here's a nice little video of how I am currently swimming: Sip gatorade, quick dunk in the water, and repeat at leisure.

    [ame=""]YouTube - Cat Under Sink[/ame]

    Updated October 1st, 2009 at 10:28 PM by The Fortress

    Swim Workouts , Test Sets
  5. Making like CVDB, Tuesday, Sept. 29

    by , September 29th, 2009 at 05:49 PM (The FAF AFAP Digest)
    I've decided to take Ande's advice and make like Cameron Van der Burgh until taper time for SCM Zones. So I plan to hit the gym 4-5x week and hit the pool 4-5x week. Pool work will consist of: (1) warm up/recovery swims; (2) hypoxic/SDK work; and (3) speed work. I don't plan on doing any aerobic work whatsoever unless I'm swimming with my team at my usual Sunday am practice. Of course, you get some aerobic work just doing what I have planned ... Bottom line: more gym, less pool yardage. Since I only plan on 50s and a couple 100s for the rest of the year and am done with my forays into 200s and the OW, I think this experiment is worthwhile. Or at least it will be a nice test to see if it works for masters ... Since I have lost some strength from almost 2 weeks off from the gym, I wish I had a bit more than 7 weeks for the experiment, but such is life. The only aerobic work I think I'll really miss is some of my kicks sets, especially with the MF. Perhaps I'll do one on occasion, if I feel the need to relieve boredom, although this might undercut the efficacy of the experiment perhaps.

    Not sure about any other cross training in the form of running or spinning ... I might do some. Any thoughts on this? I'm also unsure how much to ease off before the Sprint Classic ... I'd like to swim some fairly fast 50s there, since it's probably my last yards meet of 2009 without a full taper.


    leg extension, 90 x 3 x 10, 60 x 2 x 10 (fast)
    HS hi row, 150 x 3 x 10, 100 x 2 x 10 (fast)
    single arm standing "push" on double cable machine, 25 x 2 x 15, each arm, 30 x 1 x 15 each arm
    goblet squats, 55 x 3 x 15
    reat delt fly, 70 x 3 x 15
    leg press, 330 x 23 x 10, 250 x 2 x 10 (fast)
    rack chins (dropping ass), 3 x 15

    long arm crunches, 2 x 50
    crunches w/med ball, 2 x 25
    dead bugs, 3 x 25
    windshield wipers holding 12.5 DBs, 3 x 25
    lunge-lunge-standing broad jump, 1 x 15
    lateral box jumps for 1:00 (these are hard one the outside calf muscle -- I must never use this muscle)

    scapular wall slides, 2 x 25
    prone scapular scrunches, 2 x 25
    internal and external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25

    stretching, 15 minutes, drive to pool


    Warm up:

    400 swim
    200 kick
    200 fly drills

    Main sets:

    20 x 25, done as

    odds = UW SDK shooter (no fins, Ande )
    (3 back, 2 belly, 2 flutter)
    evens = 25 EZ

    100 EZ

    5 x (50 AFAP w/fins + 100 EZ)


    50 SDK on back, :23
    50 back, high :24
    50 free, :25 (missed turn)
    50 SDK, :23
    50 back, :25 (tired)

    100 EZ


    Total: 2250


    Could definitely feel the weights on the swim! I usually feel it the next day, but not this time.

    I realized today that I almost never do 50 frees in practice. Wonder why? I guess I'm always defaulting to backstroke. I usually just do AFAP 25s freestyle ...

    Had a random thought whilst swimming today. Why can I take out my 100 IMs like a bat out of hell, but tend to hold back on my 100 backs and 100 frees on the first 50? Why so willing to die on one, but not the other? I guess the order of strokes in the IM dictate that ... Or maybe the pain/dying in my 100 IMs have changed my race strategy for other 100s.

    Updated September 29th, 2009 at 08:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. Recovery + Meet Planning, Sept. 28

    by , September 28th, 2009 at 11:28 PM (The FAF AFAP Digest)
    Did a fairly brief recovery type workout. Not quite up to cranking it all the way up today. I'd like to have a boring October; I feel like June-Sept were just crazed.


    Warm up:

    750 variety swim, kick, drill

    Main set:

    40 x 50s, done as

    1-10 = breaststroke kick @ 1:05
    11-20 = breaststroke pull @ 1:00
    21-30 = 25 easy speed fly + 25 easy @ 1:00
    31-40 = 25 UW shooter on back (no fins) + 25 easy @ 1:10

    150 EZ

    Total: 2900


    Meet Plans for 2009-10:


    I need to sort out my meet schedules for the rest of the year. Right now, I am planning on the Sprint Classic on Oct. 25 (which I wish was a week later), the Thanksgiving SCM meet at the Freedom Center (though it's not on the PV masters schedule yet ...) and a day or two at CZ SCM Zones in Flushing Meadow NY. The last two are back-to-back meets, which gives me pause. I'd like to see the order of events for these meets, so I can figure out what is doable.

    I've already swum the 100 back and 100 fly in SCM this year, so I would prefer to focus on/be able to enter without huge timing issues the 4 50s and the 100 IM in SCM. And possibly do the 100 back again. I wish there was another yards meet in 2009 where I could swim the 100 IM before the likely suit ban is imposed, but I may not get around to that as I'm swimming the 4 50s at the Sprint Classic. The Sprint Classic will be my official 5th anniversary as a competitive masters swimmer. My very first swim as a masters swimmer was the 100 IM at that meet back in 2005 in a speedo endurance tank.

    Ande has suggested that I train like Cameron VDB:

    I actually haven't watched the video yet. But I understand he has little pool time (4x a week) and mega gym today. Edit: Watched it. He seemed a little vague about the water time, referring to 3-400 recovery swims and then "high speed drills."

    This might be a good course of action for the next 6 weeks until taper time. I'm kind of done with aerobic work for a bit, though I'll get some at my usual Sunday am team practice. I'm thinking that's plenty right now ...


    My coach told me on Sunday that GMU was awarded the CZ meet again in April. Great news! This might be my taper meet for SCY, though the relays really complicate that effort. (I'm not planning a Feb. taper this year.) I'm just leery of mentioning the words "travel meet" (i.e., Atlanta) yet. It's too soon after a long Nats vaca at Indy. But I'm not planning on Puerto Rico, so it's a possibility.

    In terms of LC meets, and looking way ahead, if we don't have a LC meet in PV (or even if we do), I might opt to go to New England LC Champs in June. I guess it depends where they are ... last summer, they were at an excellent pool at Middlebury. This has the advantage of leaving July and August, which are cluttered with swim meets and vacations, free of training and taper worry. I'd probably only go to this meet if I skipped Atlanta. Have to mull the options over, and what makes the most sense for the fam.


    Jimby has now been in the woods since Friday. Poolraat skart me with talk of bears. I just hope he makes it out of the woods intact on Wed or Thurs as planned.


    Ordered a new suit today:

    There were no Pros in my size and only 3 TYR suits left in my size (at least at swimoutlet). I expect companies have been flooded by USA-S orders.

    Updated September 29th, 2009 at 11:54 AM by The Fortress

    Swim Workouts
  7. Some people suck! Friday, Sept. 25

    by , September 25th, 2009 at 06:33 PM (The FAF AFAP Digest)
    As I was running around like a maniacal nut job today, someone bashed my car. I was in some store or another, and he/she didn't leave a note. It was on the passenger side, so I didn't even notice it until I got home. What a freaking hassle ... between that and my iphone theft and other stuff, I'm having a streak of bad luck. Argh!

    Before I knew of this mess, I went to my gym and did the following:


    Warm up:

    750 variety swim, kick, drill

    Other sets:

    9 x (25 UW shooter, no fins + 25 EZ)
    3 belly, 3 side, 3 back

    50 EZ

    3 x (25 AFAP free + 50 EZ)

    200 EZ

    Total: 1675 meters

    Sit in hottub and steam room.



    I don't feel as tired today. My right calf is still twingey, but much better from the rest it got this week from weights/run/mega-finning.

    This is the first meet in a long time that I view as purely a training meet. I have no real expectations for my times. Just going to see where I'm at (with not much sprint work lately) and have fun. Then, Sunday, I will take the day off to attend the Roddin-Oplinger nuptials. Monday, back to the sprinting grindstone.

    SCY Top Ten:

    She Puff alerted me that TT final times were out. Here's a comparison for me of 2008 and 2009:


    50 free, 10th, 25.99
    50 back, 5th, 29.34
    100 back, 7th, 1:04.76
    50 fly, 6th, 27.67
    100 fy, 8th, 1:04.25
    100 IM, 10th, 1:06.84


    50 free, 4th, 24.94
    50 back, 2nd, 27.90
    100 back, 6th, 1:02.84
    200 back, 8th, 2:22.36
    50 fly, 4th, 27.06
    100 fly, 3rd, 1:01.33
    100 IM, 7th, 1:04.11

    So relatively better this year. Mary Beth Windrath, as promised, got my split request in after I sent her the documentation. No thanks to the Dixie Zone officials, Geekity!

    Updated September 25th, 2009 at 07:16 PM by The Fortress

    Swim Workouts
  8. Thursday, Sept 24

    by , September 24th, 2009 at 06:29 PM (The FAF AFAP Digest)
    Like one of my very sweet blog followers, , I only had 45 minutes or so to hit the pool today. Had to take Mini-Fort in for x-rays. She may have broken her finger playing volleyball. Fortunately, she can swim with the finger just not play volleyball. lol

    Anyway, here's what I eked out:


    Warm up:

    750 variety swim, kick, drill

    Speed sets:

    5 x (25 UW shooter on back + 25 EZ), no fins

    50 EZ

    5 x (25 AFAP free + 25 EZ)

    50 EZ

    1 x 50 back AFAP w/fins (:24)

    200 EZ

    Total: 1600



    Still tired.

    Sheesh! Maybe I need to make like Smith and start taking Optycon or something ... Or maybe I'm coming down with something ... Or maybe I'm just old.

    Must say I was relieved to go a :24 in my 50 AFAP back. I was slightly worried I'd see a :26 pop up as I've done relatively little sprinting lately b/c of Savageman. I didn't feel real zippy in the sprints. But I did feel fine underwater.

    Fall Ball:

    Now, on to the Fall Ball. I've checked out the heat sheets and timeline. I need to revise my line up and figure out what to do. There is only 45 minutes between the 200 back and 100 back. There is no way, no matter how much I HTFU, that I can recover from a 200 back that quickly. So I either scratch the 200 back or do a split request and swim a 50. Neill Williams suggested the latter and I may take him up on that suggestion. So that would mean: 50 back, 100 back (in Neill's heat -- WTH?!) and 100 free. As previously stated, I am unmoved to do a 200 IM and will scratch that off my list.

    There are also some unofficial relays, including a 400 fly relay. I may do one of those with some friends. I'm swimming the meet Unattached, and you can team up with whomever you want as the relays are unofficial.

    But the best part of the Fall Ball is I am car pooling with Jazz Hands for his first PV meet! Can't wait to see him again. Haven't seen him, though I've clearly been taking scads of advice, since Austin.

    Now I just have to decide what suit to wear. If there really is a chance that USMS will ban suits as of Oct. 1, I really should wear my Jaked. On the other hand, I didn't like it that much for the one 50 back I swam in it at Nats ... Still, there could have been other factors there (like being freaked out by Chris' DQ and really botching my start). I'll likely just wear my B70 and gamble that the ban, if it happens, will be effective on 1/1/10. As I've said, i'll be pissed if it isn't because the rest of the world has already been swimming SCM. We shall see ... I guess it's possible FINA could take its bloody time making an announcement.

    Updated September 24th, 2009 at 06:53 PM by The Fortress

    Swim Workouts
  9. Geekity Copycat + Pics, Wed., Sept. 23

    by , September 23rd, 2009 at 11:04 PM (The FAF AFAP Digest)
    Today, I pirated Geek's solo workout. Since I've stepped into OW, begun purchasing 2XU gear and am a member of USTA, I thought I must as well go whole hog.

    I treated the practice as a recovery workout essentially. I am still worn out from the weekend. I must be the slowest recovering masters swimmer ever ... I'm always dead after a meet for a few days. In light of that, I'm just going to coast the rest of this week. Awhile ago, I had mentioned that after 4-5 weeks of hard training, my body seems to demand a break. So I think this will be the week it gets it. Timing is probably good anyway as my right calf is still sore and the Fall Ball is Saturday, just 6 days after my OW escapade. I'm definitely scratching the 200 IM. Just the sound of those words makes me want to take a nap. lol. I'll get back to hard training -- and sprint training -- next week.


    Warm up:

    850 variety swim, kick, drill

    Main sets:

    6 x 75 free @ 1:15

    10 x 50 backstroke kick @ 1:00

    50 EZ

    4 x 200 back w/fins @ 3:00, negative split

    50 EZ

    6 x 50 lungbusters = underwater dolphin kicking with a breath (but not a coffee break) at the turn @ 1:15
    odds = belly
    evens = back

    200 C/D

    Total: 3050


    I've downloaded the pics from Savageman, but haven't had a chance to look at them or edit them.

    Julie is very anxious to get her wall pic! I snapped one where she was getting up and back on the bike. She is much further than halfway up that killer hill!

    Here's a few of them, including the Western Port wall, shots of Mr. Fort and Julie heading up it, and some geezer relay shots.

    Updated September 23rd, 2009 at 11:19 PM by The Fortress

    Swim Workouts
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  10. Still Cruisin', Friday, Sept. 18

    by , September 18th, 2009 at 08:06 PM (The FAF AFAP Digest)

    Warm up:

    800 variety swim/kick/drill

    Aerobic Work:

    6 x 200 @ 3:00/3:30 (3 free, 3 kick)

    50 EZ

    16 x 25 UW shooters
    odds = back
    even = belly

    50 EZ

    10 x 50 w/fins @ 1:00
    odds= evil pull
    evens = single arm fly

    200 EZ

    Total: 3200
    Swim = 2000
    Kick = 1200


    I haven't done this much freestyle in ages ... lol. My evil pull feels pretty decent now. From a push, I was only taking 3 SPL. Of course that wasn't with fast hands and was with fins ... Now I need to work on my deplorable kick. This will require the use of pull buoy, which I don't own ...

    Felt slow today, but I always feel sluggish the day after a massage. I've been mainlining coconut water and green tea today.

    The forecast for Savagemen is pretty good. it should be around 50 when the swim starts with sunny conditions. I could definitely do without the fog of the last couple years! Must remember to bring my parka and Ugg boots. Haven't started packing yet. Just hate to pack.

    We are leaving tomorrow after my daughter's soccer game and will try to get there for the 2:00 pm athlete briefing. I'm hoping I can amble through the course that afternoon. Julie and Jeff have already left and are camping for the weekend. We're in a cabin fairly near the start area.

    I have two more stupid OW questions: What are you supposed to do with that long string hanging down the back that helps you unzip your suit? Just let it drag? Does one really need body glide for a 30 or so minute swim?

    Pasta tonight!

    Updated September 18th, 2009 at 10:29 PM by The Fortress

    Swim Workouts
  11. Just Cruisin', Thursday, Sept. 17

    by , September 17th, 2009 at 09:47 PM (The FAF AFAP Digest)

    Warm up:

    850 variety swim, kick, drill

    Aerobic work:

    3 x (4 x 50) @ 1:00
    #1-3 = UW SDK
    #4 = EZ free

    50 EZ

    5 x (3 x 100)
    #1 = free @ 1:40
    #2 = back or breast @ 1:40/1:50
    #3 = backstroke kick @ 1:50

    50 EZ

    Total: 3050



    Barely broke a sweat today. Just cruised along.

    Got a massage today and they worked on my calf. It feels worse now though. I was running around at Fort Son's cross country meet today watching the runners and I was limping a bit. I hope I haven't pulled a "Quick" and strained it too much. I though it was just sore from the cramping in practice, but it could be the seated leg curl machine or the runs or a combo ... Oh, well, won't need it much except for the transition area for the OW swim. But I hope it's fine by the Fall Ball where I will need it! Got my "Leg Cramps" product (with quinine) in the mail today. Going to start taking it right away.


    Question: Can someone tell me what is legal to wear under your wetsuit these days?

    My Savageman relay mate sent this to Mr. Fort today, which gave me a laugh:

    "Happy Birthday! How about celebrating your birthday by going on a leisurely Sunday bike ride with the following hills? Congrats on the milestone birthday!"

    Name/"Savage" CategoryAvg Grade/Max Grade:

    Toothpick, 4th Savagery,0.25 mi, 9%,16%

    Westernport, Hors Savage, 1.2 mi, 12%, 31%

    Big Savage Mtn, 1st Savagery, 2.4 mi, 6%, 21%

    Savage River State Forest, 4th Savagery, 2.8 mi, 4%, 7%

    McAndrews Hill, 2nd Savagery, 0.6 mi, 9%, 19%

    Otto Lane, 2nd Savagery, 0.6 mi, 8%, 17%

    Killer Miller, Hors Savage, 1.3 mi, 8%,

    Maynardier Ridge, 3rd Savagery, 0.25 mi, 12%,

    The percentages are the average grade and maximum grades. Ouch!

    Doing Savageman is part of his birthday present ... if anyone was wondering the reason for my OW craziness ... Although Eney Jones remarked on FB that she had read someone predicting that I would now become an OW swimmer since B70s are legal there. hahaha

    Happy Notes:

    I received my certificate for breaking a NR in the 50 back at Colonies Zones in the mail today. I still can't believe it really happened ... lol

    After months of pestering my health insurance company, I believe they are going to cave and pay my claim for the PRP treatments I received in 2008. They had previously denied the claim as, among other things, "experimental." It helped to have letters from my chiro and doc for the appeals and that WSJ article. And, seriously, it was way cheaper than surgery!

    Updated September 17th, 2009 at 11:02 PM by The Fortress

    Swim Workouts
  12. Wetsuit workout + Weights, Wed., Sept 16

    by , September 16th, 2009 at 06:19 PM (The FAF AFAP Digest)

    Since I missed yesterday, I decided to get a short weight session in despite not wanting to do doubles this week. Didn't do too much. Had to restrain myself. lol

    long arm crunches, 2 x 50
    bicycles, 2 x 50
    decline reverse crunches, 3 x 25
    HS hi row, 90 x 1 x 5, 110 x 1 x 5, 130 x 1 x 10, 150 x 1 x 10, 170 x 1 x 10
    HS bench press, 50 x 1 x 5, 70 x 1 x 5, 80 x 3 x 10
    alternating hammers, 20 DBs x 2 x 30
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches w/handweights, 2 x 25
    scapular wall slides, 2 x 25

    15 minutes of stretching. Tried to work on my right calf; I feel like I strained something there ... Keep forgetting to use the damn foam roller. I have a 30 minute massage scheduled for tomorrow to work on it.

    Saw a very buff guying doing a cool exercise today that was sort of like Chris' Bruce Lee leg raises. He was using the bar where I do hanging ab work. He did a hanging straight leg raise and then just kept going, keeping his legs straight all the way up to the bar where his hands were. Crazy. Naturally, I tried it -- couldn't do it at all. Damn weak core!



    Drove to the Rec Center to do a wetsuit workout with my 2XU. I know pool workouts can't really simulate OW, but I gave it a bit of a whirl with a set of 22 x 100 (The half iron is 2112, assuming one swims straight). I didn't go all out at all, but tried to build into the swims and keep a pretty good clip. The first 5 were basically extended warm up. I wore fins to de-weight the shoulder, but didn't kick at all or SDK off the turns. So I don't think they decreased my times too much. I mentally swam the 100s in groups of 5 so I wouldn't lose count as I am wont to do at virtually any distance ... I had decided to take 15 seconds of rest between the 100s, figuring I'd go around 1:10s. (This is my version of a short rest set, though I know some of you crazies do much worse.) When I went under 1:10, I just took 17-18 seconds rest.

    Warm up:

    400 swim
    200 kick

    Main set:

    22 x 100

    #1-5, went 1:10s @ :15 RI
    #6-10, went 1:08-09 @ :16-17 RI
    #11-15, went 1:07-08 @ :17-18 RI
    #16-17, went 1:07 @ :18 RI
    #18-22, went 1:05-07 @ :18-20 RI

    I didn't take any extra rest between the sets, just swam straight through. I swam the set, including the rest, in 29:30. The rest constituted about 5 minutes of the swim. Obviously wouldn't have gone quite as fast on the 100 splits without the rest (and wouldn't go as fast in OW w/o the pool walls). On the other hand, I wasn't going all out by any stretch. I didn't feel terrifically tired afterward, though I feel some arm fatigue now. It's hard for me to judge how long I can keep up a fairly fast rate without going into a nasty lactic acid phase. I think I'll try some alternating bursts of sprinting and cruising throughout the race.

    I also began overheating at about #12, so suffered some on the last 10. When I took my wetsuit off afterward, my skin was hot. The pool temp was 82; Deep Creek is expected to be 68. So I shouldn't have this problem there.

    I realize afterward that I should have done some sighting in there. Geek tells me he doesn't breathe when he sights. This seems like smart advice because then you're not lifting your head too high and disrupting your body position.

    Then I did:

    200 EZ

    3 x (100 scull, 100 goswim free drill, 100 fly drill)

    100 EZ

    Total: 3800



    Has anyone used the Roctane GU gel instead of the regular GU gel? I tried one today. I can't say I noticed any real difference (besides price). But it was thinner than regular GU, which I think tends to taste like frosting. So, this seemed like a plus. And I liked the blueberry-pomegranate flavor.

    OW notes:

    1. Ande gave me the following helpful advice:

    "swim the first 200 very strong,
    then look around, who ever's near you must be pretty good, settle in behind them and draft
    when you're close to the finish line attempt to sprint past them and win

    size matters,
    find a fast large person & draft,
    the bigger the better

    180 lbs or more is ideal
    150 - 180: OK
    120 - 150: not so good
    120 or less: avoid
    100 pounders don't make much current

    Watch the field look for challengers

    Eye the course & know the currents.
    even if you're drafting, check now and then to make sure you're swimming the right direction"

    No one should want to draft off me!

    2. I've also been told it's a good idea to dolphin dive to the finish when you're hands can almost touch the bottom. Never would have thought of that.

    3. I also tried my B70 goggles today. I bought the yellow mirrored ones. They were actually cheaper than the usual Speedo goggles I use and astonishingly comfortable. I really liked them.

    Fall Ball:

    Got an email from the meet director confirming that there will be touch pads and that we can do split requests. I'm really happy about the touch pads b/c I hate doing backstroke starts without them. Plus, it's nice to get your splits when you're swimming 100s and 200s! I hope the new pool is nice.

    Updated September 16th, 2009 at 11:54 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  13. Swiped Patrick's Workout, Monday, Sept. 14

    by , September 14th, 2009 at 10:51 PM (The FAF AFAP Digest)
    I stole and modified one of Patrick's recent workouts today:


    700 variety warm up

    8 x 25 UW shooters @ :30

    50 EZ

    Main set:

    This was intended to be a quality IM set where the IMs were fast. Since I am ramping down the intensity some this week, I did the IMs @ about 80%. (Since I almost never do IMs this is hard to judge, however.) Oddly, the 100 IM hurt worse than the other two. The IMs were the only things I swam with fins b/c of fly. My breast pull feel better now that I've been really trying to squeeze my elbows together.

    5 x 200 free (aerobic) @ 2:50
    50 EZ
    100 IM fast (went 1:05)
    100 EZ
    50 SDK on back fast
    50 EZ

    5 x 100 back (aerobic) @ 1:30
    50 EZ
    200 IM fast (2:24)
    100 EZ
    50 flutter kick w/board fast
    50 EZ

    5 x 50 dolphin kick w/board (aerobic) @ :50
    50 EZ
    400 IM fast (4:59)
    100 EZ
    50 SDK on back fast w/fins (23 mid)

    200 EZ

    Total: 4300



    Yes, I swam a 400 IM! lol First one in forever. I can't believe I used to regularly swim this vomity event as an age grouper. I even had my college record in it for awhile. It was not at an elite swimming college obviously.

    I was a bit tired today. I think I have some accumulated fatigue from 3 weeks of hard training. Not going to do any doubles this week and ramp down the intensity some. Hoping to lift tomorrow -- I'll see how I feel after the procedure tomorrow am. Going to lay off the legs this week.

    Cool drill/plyo:

    I took my lil lil Fort to her first USS swim practice today. I was shocked she wanted to swim USS b/c she didn't like swimming much until this summer. Anyway, while her little group was stretching, I watched the seniors for a bit. They did a neat drill/dryland where they did streamline jumps on deck, plyo-jumped feet first into the pool, jump squated off the bottom of the pool, did a dolphin dive and SDK'd UW to the other end. Looked fun! I'm definitely going to do that to spice up a workout. Maybe next week.


    I posted the Savageman swim to response to one of Rob's comments. [ame=""]YouTube - SavageMan Triathlon Half Swim Course[/ame]

    It's kind of odd ... it looks like it almost goes up on the beach halfway through. I can't imagine they're going to make us climb out of the water?

    Originally, relays were assigned to the first wave, which I though was good. They've been moved to the second wave with the 25-29 year old men. Not so thrilled about that. Here is Jimby's advice:

    "These guys are all going to be sprinting at the outset. I say: rope a dope the jerks, let them thrash away, kick each other in the head, use up all their testosterone in underwater fisticuffs, and the other standard triathletic strategies.

    Start on the outside of the pack. It is not worth getting kicked on swum over or otherwise pummeled. They will exhaust themselves quickly, then you can tortoise-and-hare the mfkr's good. ...

    So this distance is 2112 yards, assuming you swim straight, which is almost impossible to do perfectly. Imagine you were racing this distance in a pool. Would it EVER make sense to go out really fast at the beginning? Personally, I don't think so. Once you get lactate, it's hard to get rid of the stuff. Again, let the brutes battle it ..."

    Updated September 15th, 2009 at 12:36 PM by The Fortress

    Swim Workouts
  14. Team Practice, Sunday, Sept. 13

    by , September 13th, 2009 at 01:39 PM (The FAF AFAP Digest)
    Swam with Mason today. I really liked the workout:

    Warm up:

    500 swim
    200 kick
    200 IM drill
    100 fly drills
    100 scull

    I skipped the pulling and did:

    6 x 50 kick w/fins @ :45

    Main sets:

    12 x 25 @ :40 w/fins
    3 fast UW + 1 EZ

    Went 10s. Slammed my hand on the first one. I have to start decelerating before the flags on these.

    6 x 75 @ 1:15
    2 of each stroke, used fins

    I didn't pay too much attention to my times on these, though I was working them fairly hard. My flys were 42s. I thought my last free was 38, but that seems pretty quick.

    100 EZ

    4 x 150 kick @ 2:45 (no fins)

    I kicked backstroke and went 2:11s or so on all of them.

    50 EZ

    4 x 150 stroke @ 2:20

    I did backstroke w/fins and went approx. 1:42, 1:43, 1:44, 1:44. I was pacing with Brad who was swimming free. He dropped me like a bad habit on the last one.

    250 EZ

    Total: 3800

    Chatted in and out of hottub.

    Heading to the tri store with Mr. Fort today to buy him some warm bike gear for the tri. Probably just do RC work later.
    Swim Workouts
  15. Rocked out at the Gym, Friday, Sept. 11

    by , September 11th, 2009 at 08:01 PM (The FAF AFAP Digest)
    I woke up rather tired today, but dragged myself off to the gym this afternoon and got going pretty quickly. I had a much longer time to work out as my little one was at a playdate. So I got in a pretty major workout, which I'm sure I'll feel tomorrow. And I didn't have to skimp on RC exercises! I increased weight on most exercises and skipped the pushing and pulling today.


    10 minutes on bike to warm up

    bicep curl w/BB, 30 x 1 x 15, 40 x 2 x 15
    leg extensions, 90 x 3 x 15
    seated leg curls, 110 x 3 x 15
    HS rear delt fly, 85 x 3 x 12
    overhead tricep press w/BB, 30 x 3 x 15
    goblet squats, 60 x 3 x 15
    cable twists w/yoga ball, 50 x 2 x 15, each side
    decline reverse crunches, 3 x 25
    long arm crunches, 2 x 50
    plyo: 2 forward lunges + broadjump, 1 x 15
    reverse knee flexion on Free Motion hamstring machine, 15 x 5 x 10 each leg
    (did this laying down, with foot in strap, pulling knee to chest)
    lying leg raise w/weight on double cable free motion machine, 50 x 2 x 15
    (lie on back, hook cable handles around shoes, pull down, slowly lift legs up and lift ass off the ground, lower and pull legs down against weight)

    RC work:

    seated straight arm dips, 60 x 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    prone scapular scrunches w/handweights, 3 x 25
    chops on yoga ball w/handweights, 2 x 15 with thumbs down and 2 x 15 with thumbs up
    scapular wall slide, 2 x 25
    overhead med ball toss on wall, 2 x 50

    stretch 15 minutes

    ate a balance bar and headed to the pool ...


    Put on my 2XU today. It seemed to fit very well, and I didn't mind the sleeves at all. (I know some OW swimmers hate them.) It's also a little strange feeling some water swooshing in the wetsuit. Only had time for a quick workout, and I was pretty tired from yesterday's workout and today's long weight session:

    500 warm up

    8 x 100 @ 1:40

    50 EZ

    200 fly drills

    200 goswim free drill that Quick posted

    200 scull

    50 EZ

    Total: 2000 meters

    Note: I was going much faster in these 100s than I did the last time I did 100s on this interval with the same perceived level of effort.


    Weekly totals:

    Swim: 5x (15,200)
    Weights/dryland: 4x
    Run: 1x

    Looking forward to my scheduled day off tomorrow. Having a big birthday party at the house for Mini Fort, cross country met and soccer game for Lil lil Fort, so no time to work out anyway.

    The plan for next week is to work S-M-T and then take it a bit easier the next 3-4 days. I'm feeling pretty beat up from drylands and don't want to swim a long race super tired from weights. Oddly, though I absolutely thrashed my legs this week with weights and kicking, my shoulders feel more sore than the legs ...

    I was reflecting today that a year ago I almost quit weights because I was always so sore. By comparison, I now feel like a gym rat!

    Updated September 12th, 2009 at 10:54 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  16. Swimming with Speedo, Thursday, Sept. 10

    by , September 10th, 2009 at 08:41 PM (The FAF AFAP Digest)
    Traveled to Mason today to swim with Speedo -- the teammate I never get to train with because he prefers the 4:45 am sessions with Coach Distance.


    Today, we did a power sprint workout thusly:

    Warm up:

    700 variety swim, kick, drill

    10 x 50 free @ 45

    10 x 25 shooters @ :30
    (5 belly, 5 back)

    50 EZ

    Nasty Ass Power Kick Set:

    5 x 100 w/~30sec between, done by 25s as:

    *** Push off, kick 12-13 high cycle SDK's surfacing into cruise free with a strong 6 beat (overkick);
    *** at the first wall finish hands first and go immediately into a 10 second all out kick against the wall (painful);
    *** Stop, then backstroke start (no blocks today ), 12-13 high cycle SDK's then cruise backstroke (no overkicking for me on backstroke, don't like it), race finish touch on the opposite wall;
    *** immediately start 3rd 25 doing forward "V" sit scull (NOT on your back, feet out of the water looking toward the opposite side sculling, body in a V with ass toward the bottom of the pool and back toward wall). As previously indicated, Speedo totally cheated on these!
    *** At the final wall when your feet touch pull into the wall then explode with 12-13 high cycle SDK's and then easy free to wall.
    *** 15 wall ups + 50 bicycles (Pete didn't look too happy starting these, though he was very gung ho on the wall ups.)

    At the time, this didn't seem nearly as nasty as the last time I did this set. You do get to recover some on the sculling part. However, I'm feeling rather thrashed now, so I think I am feeling the effects. I'm sure Pete is fresh as a daisy and plowing through his one hour Lezak routine tonight. :-P Or, perhaps he feels as thrashed as me and will content himself with one of his specialty beers. I know I'm having some pinot tonight.

    100 EZ

    Sprint Set:

    8 x 25 AFAP w/fins + 25 EZ @ 2:00

    7 free
    1 back shooter no fins

    Unlike me, Pete actually looked at the clock. He was going mid 11s on free, so I think I was a high 10 or 11.0 or so. The first 5 felt pretty good. Felt like I was petering out and having sloppy breakouts on #6-7. Switched to a back shooter on the last one. Went 15. I cramped some during these; need to order Leg Cramps.

    300 EZ

    Total: 2800

    15 minutes in hottub



    I feel like I did a lot more yardage than I actually did ...

    Doing the power kick/dryland set right before the speed set made for a hard workout. I think if you really wanted to focus exclusively on sprint speed, it might be better to do the 8 x 25s as a separate workout. On the other hand, it's good to get used to going fast when you're tired. And halfway through the 25s, I definitely felt tired. I tried not to whine as Pete, like most speedy Mason masters and unlike Hulk (;0), is not a whiner. But I suspect he was secretly puking in the locker room after our practice, though he professed to be rushing off to go back to work. He did concede that doing this set regularly would improve his kicking and racing.

    Pete and I briefly discussed Cross Fit, strength etc. He mentioned that he had overheard a lifter in the weight room comment that is was desirable to do both power lifting and speed working on the same day in the weight room. Apparently, mixing a workout this way, enhances both power and speed more effectively. We were hoping Q or Jazz could comment on that ...

    This was interesting to me as I've been planning on doing both power and speed lifting the next few months (and not periodizing it like Lezak). But it hadn't occurred to me to do both in the same session.

    OK, feeling a bit . Shoulder has been cranky the last couple days so I am doing 3 x 10 minutes of icing tonight a la Hulk.

    Oh, one of our new teammates was there training at lunchtime. He's young and pretty fast. He looked in awe of Pete when I said he was the fastest freestyler on our team and told his times!


    My 2XU arrived in the mail today. I think I'll try it on tomorrow. It is ridiculously heavy and fat and squashy. Tomorrow, I plan to hit the weight room in the am and then go to Mason to swim in it. The other pools I frequent are just too warm.

    I love that it says "max buoyancy" right on the suit.

    Med Ball in the pool:

    This looks really really hard.

    [ame=""]YouTube - Faster Fast Sprint Freestyle Training for Explosive Speed & Power with Richard Quick, Brett Hawke and Bryan Karkoska[/ame]

    Updated September 11th, 2009 at 08:02 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  17. Dryland + Modified She Puff Sets, Tuesday. Sept. 8

    by , September 8th, 2009 at 05:04 PM (The FAF AFAP Digest)
    I was planning to attend a spin class today but, as Geek noted, the traffic was appalling. So I turned around and went home. Got in 30 minutes of drylands instead and a swim. Stole a couple sets from the mysterious lurking She Puff's 7600 yard (ouch!) Labor Day workout.


    external and internal rotators on cable machine, 10 x 3 x 15, each arm
    forward lunges w/20 lb DBs, 2 x 15
    long arm crunches, 2 x 50
    iron monkeys, 3 x 25
    flys on cybex machine, 50 x 2 x 10
    (didn't like the machine)
    hip flexion on yoga ball (back of shoulders on ball, one leg bent, one leg out, lower hips to ground and back up -- very hard)
    jazz's RC exercise on wall (scapular wall slide), 2 x 25
    3 point arm extensions, 3 x 3 x 15


    Warm up:

    700 variety swim, kick, drill

    Main sets:

    3 x through:

    1 x 300 free @ 4:00
    3 x 150, done as 50 free + 100 kick + 15 wall ups/pull outs @ :15 rest interval (work middle 50 of 100 kick, 6 SDKs off each wall)
    extra :30 rest
    1 x 50 fast SDK w/fins (went 25, 24, 24)
    50 EZ

    50 EZ

    4 x 200 tempo dolphin kick on back w/fins @ 2:50

    100 C/D

    Total: 4200

    Swim: 2150
    Kick: 2050


    I was somewhat tired today from the hard workouts and weights from the last couple days (not to mention much less sleep ). Didn't feel particularly "fast." I am tentatively planning on doing Patrick/Paul's workout from yesterday tomorrow. But I suspect my shoulders may be sore from all the free and the wall ups, so I may kick the aerobic portions.

    Updated September 8th, 2009 at 07:49 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Weights + Swim, Monday, Sept. 7

    by , September 7th, 2009 at 10:24 PM (The FAF AFAP Digest)
    This was my last regular day of sleeping in. School starts tomorrow here in lovely Fairfax County. My oldest two, of course, aren't that excited about it and are grumbling about their schedules. But my youngest is sooooo happy. And I'm happy for her. She's moved to the GT Center, has a fabulous teacher and only 21 kids in her class. Doesn't get better than that!

    After lunch, I went to the gym and did the following:


    I've started keeping track on my iphone "note" function so I don't forget what I'm doing. Very handy! I increased weight on most exercises.

    leg extensions, 70 x 3 x 15
    seated leg curls, 90 x 3 x 15
    goblet squats, 50 x 3 x 15
    leg press, 310 x 1 x 15, 330 x 1 x 15, 350 x 1 x 15
    HS hi row, 140 x 3 x 10
    tricep press, 60 x 3 x 15
    seated rear delt fly, 70 x 3 x 15
    seated straight arm dips for RC, 60 x 2 x 25
    windshield wipers, 2 x 25
    long arm crunches, 2 x 50
    chin ups, 3 x 7

    Ran down to the pool to get in a quickie workout before it closed:


    500 warm up

    15 x 100 free @ 1:40

    Total: 2000 meters

    Meant to do 20 x 100, but I ran out of time. Was trying to do some free on fairly short rest to quasi prep for the 1.2 mile swim. Kept an fairly even pace the whole way. Perhaps I should do it again at a slightly faster pace to see if I could sustain it; I felt like I got into a fairly decent rhythm/zone. This is the most consecutive freestyle I can recall doing in many ages ...

    Order another pair of mirrored goggles today and more nose clips. I broke my last clip today -- egads!

    Came home and, instead of drinking endurox, drank wine with some friends. Had our relay mate for Savageman over -- so there was much talk of hills. he and Mr. Fort driven and rode/run the course, so they're much more prepared than me!

    Oh, I've heard the WSJ is doing an article on masters swimming.

    Updated September 7th, 2009 at 11:50 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  19. 1:20-3:35, Friday, Sept. 4

    by , September 4th, 2009 at 06:06 PM (The FAF AFAP Digest)
    This afternoon, I dropped one kid off for a playdate and went to the gym and worked out until I had to pick up another from practice:

    Core/Dryland: 50 min

    Bicycles, 3 x 50
    Long arm crunches, 3 x 50
    Cable twists w/yoga ball, 40 x 3 x 15, each side
    Forward lunges, 3 x 15 w/10 lb DBs
    Total ab machine, 100 x 3 x 25
    Back extensions w/10 lb DB, 3 x15
    Chin ups, 3 x 7
    Squat swing, 25 x 3 x 15
    External rotators, 10 x 3 x 15, each arm


    I always thought bicycles were too easy, but not so much if you do a lot of them.

    The squat swings with the plate are from http://www.ab-core-and-stomach-exerc...-workouts.html. (I need to review some of these exercises again.) This particular exercise seem to always tweak my left teres muscles when doing it, though it feels fine now.

    I've re-started the chin up/pull up project. I'm thinking of sticking to chin ups this go round, as they don't seem to put as much stress on the knuckles of my right thumb and index finger, which can get cranky.

    Here's an interesting article a friend sent me regarding core work:

    Ellipse: 20 min

    20 minutes, moderate pace

    10 minutes of stretching the legs and eating a balance bar.

    Then hopped in the outdoor pool for a quick recovery/hypoxic workout. Beautiful day to swim outdoors.

    Swim/SCM/Solo: 50 min

    Warm up:

    650 swim, kick, drill

    40 x 25 w/fins

    1-10: dolphin kick on belly @ :35
    11-20: dolphin kick on side @ :40
    21-30: dolphin kick on back @ :35
    extra 30 seconds rest
    31-40: easy speed fly w/8-9 SDKs @ :40

    Note: Fly feels a bit off when my hamstrings are sore and tight.

    100 EZ

    Total: 1750 meters

    Note: I think in the future I might track my swimming and kicking yardage to see what % of kicking I'm really doing. Of course, much of my "swimming" can be kicking too as I do extended SDKs often.

    Speedo and I are planning to do a couple sprint oriented workouts together at noon next week. Looking forward to it!

    Updated September 4th, 2009 at 06:21 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Ellipse Machine
  20. Weights + GMU Swim

    by , September 3rd, 2009 at 05:24 PM (The FAF AFAP Digest)

    HS hi row, 140 x 3 x 10
    HS bench press, 80 x 3 x 8
    rear delt fly, 55 x 3 x 15
    bicep curl w/BB, 30 x 2 x 15, 40 x 1 x 12
    leg extension, 60 x 3 x 15
    seated leg curl, 60 x 1 x 15, 70 x 1 x 15, 80 x 1 x 15
    standing overhand single arm push on double cable machine, 25 x 3 x 15, each arm
    hip hinges w/12.5 lb DBs, 3 x 10 each leg
    goblet squats, 40 x 3 x 15
    leg adductors, 80 x 3 x 15
    external and internal rotators, 10 x 2 x 15, each arm
    3 point arm extensions, 2 x 15
    elevated crunches w/med ball, 2 x 15
    dead bugs on bosu, 2 x 25
    decline reverse crunches, 3 x 20

    10 minutes of stretching


    Got in a longer session today, though I still kept the amount of weight conservative as I ramp up again. I've decided I'm going to do more leg work in the gym. In the past, I've done very little -- just squats and maybe a leg press here and there. I'm going to add in leg extensions and seated leg curls with a small-ish range of motion.

    My legs were slightly sore today from the run -- that's what I get for not running for over 2 months ... I could feel my core muscles too; and those are usually never sore.

    Ran across this article/study on ab work. I was a bit surprised by the rankings of core exercise. I would have expected the ab roller and planks to be higher.

    Chlorine posted this on the forum and it also looks worth looking at:

    I'm heading to Mason tonight and will update my blog with my swim later. This will likely be one of my last Tuesday/Thursday night sessions, as my kids' practices/dinner/homework tend to interfere with me getting to these practices during the school year and Mr. Fort is often working/traveling. So I will become a Sunday regular once again. I've heard this Sunday's practice will not contain one stroke of freestyle ...

    I sent in my transfer of affiliation form to re-join GMUP. Though I LOVED swimming with all my Academy Bullets teammates at Nationals. It should be effective by the Sprint Classic. I'll just need to swim the Fall Ball, if I do, unattached.


    Warm up:

    400 swim
    300 kick
    200 IM drill
    100 scull

    8 x 50 kick w/fins @ :50
    2 x (3 dolphin kick on back, 1 dolphin kick on side)

    50 EZ

    Main set:

    6 x 125 @ 1:45 (100 free/25 stroke)
    (I worked the free, cruised the last 25)
    4 x 100 kick @ 1:50
    (I did these fast with fins to get some speed work in and went :59-1:00 backstroke kick)
    6 x 75 @ 1:10 (25 stroke/25 free/25 stroke)
    (I'm not a fan of changing from stroke to free this much. But others love it.)
    extra :30 seconds rest
    6 x 100 pull @ 1:20
    (I did backstroke kick w/fins and held around 1:03s.)

    100 EZ

    Sprint set:

    4 x 25

    #1 UW dolphin kick off blocks
    #2 easy
    #3 fast off blocks
    #4 easy

    20 C/D

    Total: 4050

    Updated September 4th, 2009 at 10:47 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts