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Swim Workouts

  1. Sunday, July 12

    by , July 12th, 2009 at 06:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    700 variety warm up

    Main sets:

    Kick mountain (w/fins):

    1 x 50 dolphin kick on back @ :45
    1 x 100 dolphin kick w/board @ 1:30
    1 x 150 dolphin kick on back @ 2:00
    1 x 200 dolphin kick w/board @ 3:00
    1 x 300 dolphin kick on back (don't know interval, collision, see below)
    1 x 200 dolphin kick w/board @ 3:00
    1 x 150 dolphin kick on back @ 2:00
    1 x 100 dolphin kick w/board @ 1:30
    1 x 50 dolphin kick on back @ :45

    50 EZ

    4 x (4 x 50), done as:

    #1 = 50 drill (2 single arm fly, 2 br w/dolphin kick) @ 1:00
    #2 = cruise free @ 1:30
    #3 = AFAP backstroke w/fins (25ish)
    #4 = easy

    100 scull
    100 EZ

    10 x 25 shooter w/fins (odds belly, evens back)(moderately fast)
    50 EZ
    10 x 25 (odds easy speed fly, evens EZ DAB)
    50 EZ
    10 x 25 shooter (odds fast shooter no fins, evens EZ)
    50 EZ

    100 EZ

    Total: 3650

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

    Had a nasty collision during the kick mountain. Big kid from a lifeguard class popped up in my lane as I was kicking on my back. Hurt my wrist. Got home and it's very sore and swollen. I am sooo sick of this happening. The weird thing is that whoever just pops into my lane (apparently without looking) acts as if it's my fault when there's a crash. WTH?! If I'm driving down the road, I can't just space out and drift in some other lane. I'm worried I won't be able to lift much this week ... Going to give it ice baths. It keeps swelling more as time goes on.

    I skipped my team practice so I could sleep in. I feel a little peppier today. I've also decided I'm done with hard aerobic work. I think I've done a fair amount this summer for a wimpy sprinter and I'm only swimming one 100 and the rest 50s at Nats (even my relays will be 50s). So I'll carry on with some mellow aerobic work and speed work for awhile, then cut back intensity during week one of taper and yardage during week two.

    And, so sadly, there will be no 6th event at Nats, so I will not be swimming evilstroke. Haven't looked at the timeline yet, but it appears I may be able to show up at the pool around 3:00 in the afternoon that day!

    Checked the psych sheets for Jr. Champs this weekend. I'm seeded 10th in the 100 fly and 5th in the 100 back right next to a couple of Mini-Fort's friends again. I seeded myself .5 slower than my best times as I won't be tapered.

    Updated July 12th, 2009 at 08:55 PM by The Fortress

    Categories
    Swim Workouts
  2. Saturday, July 11

    by , July 11th, 2009 at 06:57 PM (The FAF AFAP Digest)
    Had 2 snappy workouts today. My weights session was interrupted by seeing an old friend. Had to catch up on life and her marathon training. My swim was cut short by a "hygiene accident" at my gym pool, forcing me to drive to another pool. My 3 kids have never closed down a pool; it's so frustrating when this happens. Anyhoo, here's what I got in in "less is more" fashion (which is probably good, as I'm still dragging some).

    Weights/Drylands:

    tricep press, 50 x 3 x 10
    seated narrow grip row, 80 x 3 x 10
    leg press, 210 x 3 x 10
    deadlift, 80 x 2 x 10
    (trying to do these in explosive fashion)
    bent over rear delt fly w/12.5 DBs, 12.5 x 3 x 10
    elevated crunches on bench w/10 lb weight held by feet, 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    "chops" w/stomach on bosu w/3 lb weights, 3 x 2 x 25
    seated straight arm dips for RC, 2 x 25
    3 position arm extensions, 2 x 15

    Swim/SCY/Solo:

    600 variety warm up

    6 x 75 (50 back w/ 10 & 8 SDKs + 25 feet first scull)

    6 x 50 single arm fly @ 1:00

    6 x 50 breast @ 1:00
    (My daughter told me I need to squeeze my elbows together at the end of the pull. Never really focused on that. Duh. Had more DPS.)

    50 EZ

    6 x 25 shooters (3 dolphin, 3 flutter)

    50 EZ

    6 x (25 AFAP free or back + 25 EZ + 25 easy speed fly + 25 EZ)

    100 EZ

    Total: 2600

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

    Food:

    Breakfast: 2 slices of Ezekial bread w/peanut butter
    Lunch: Salad w/romaine, chicken, flax seeds, tomato, avocado, currants, peppers, blueberries
    Snack: StrawnanaBerry smoothie
    Snack: G2 & balance bar after weights, endurox after swim
    Dinner: Lobster, steak, corn on the cob, sliced tomatoes, french bread, key lime pie

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

    It's less than 4 weeks out from Nats. I'm not exactly feeling as beastly as planned (tired, naggy shoulder). Haven't quite decided on when to quit weights. I notice Q said 3 weeks out on Elise's blog. I'm worried, though, that that much time off my worsen the shoulder situation. So I may taper weights during week 3 and then drop weights (but not RC) for 2 weeks.

    Updated July 11th, 2009 at 10:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Friday, July 10

    by , July 10th, 2009 at 08:08 PM (The FAF AFAP Digest)
    As I anticipated, I only had time for a short am swim this morning:

    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Sets:

    10 x 25 shooters @ :35

    8 x 100 backstroke kick w/fins (no time to dally!) @ 1:30

    50 EZ

    8 x (25 AFAP free + 25 EZ + 25 scull)

    100 EZ

    Total: 2500

    Off to do some RC exercises!

    Food:

    Breakfast: oatmeal w/apple, cinnamon & brown sugar
    Post workout snack: endura, cliff bar (which apparently had oatmeal and soy in eat -- didn't taste very good!)
    Lunch: cheese & chicken burrito; smoothie w/berries, papaya etc
    Snack: peach
    Dinner: Salmon, veggies sauteed in olive oil

    Updated July 10th, 2009 at 08:21 PM by The Fortress

    Categories
    Swim Workouts
  4. Assorted BS, Wednesday, July 8

    by , July 8th, 2009 at 10:11 PM (The FAF AFAP Digest)
    Weights/Drylands:

    HS hi row, 140 x 3 x 10
    rear delt fly, 55 x 3 x 10
    HS bench press, 20 x 1 x 8, 60 x 2 x 8
    tricep press, 45 x 3 x 10
    box jumps w/hands on bench, 1 x 1:00
    dead bugs on bosu, 2 x 25
    back extensions w/10 lb weight, 2 x 25
    windshield wipers w/10 lb DBs, 3 x 10
    incline crunches w/10 lb weight, 2 x 25
    seated straight arm dips for RC, 60 x 2 x 25
    prone scapular scrunches, 2 x 25
    internal & external rotators, 10 x 2 x 15, each arm

    Swim/SCM/Solo:

    Very short workout at the summer league pool before heading off the Divisional Relays.

    Warm up

    700 variety swim, kick, drill

    Sets:

    6 x 50 @ 1:15
    3 fly-back, 3 breast-free

    (Side note: My backstroke has felt appalling lately. I blame it on too much freestyle, the root of all evil. My coach did the mock shock thing when I walked in for the third consecutive Tuesday freestyle night. I had to reassure her that, no, I would not be going postal with some of my teammates on Sunday.)

    10 x 25 shooters
    odds, belly
    evens, backstroke (how on earth do the kids do backstroke in these 4 foot deep pools?!)

    10 x 25 easy speed fly

    50 EZ

    5 x (25 AFAP free + 25 EZ)

    100 EZ

    Total: 1850 meters

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

    Assorted Ramblings:

    My shoulder is bothering me some again. I'm reasonably sure it's the damn planks I did yesterday. Smith will be relieved to know that I'm eliminating the wretched things from my dryland regimen, even though they're great for the core. I looked around for the ab roller today, but couldn't find it. I think that's a pretty good substitute exercise, and will switch to that regularly in the fall.

    Cut my weights by 30% today and did more explosive lifting. It occurred to me that I perhaps should have switched to explosive lifting right after Zones instead of recommencing regular strength training ... Next periodization cycle I'd like to start this sooner. (2 weeks doesn't seem like enough time?) I also think it would be better to incorporate more plyos throughout the season. (I couldn't really do that earlier this season since my hip was bothering me for awhile.) Don't think I'll have another taper meet until December, so I may formulate a plan (as opposed to just winging it) for the late-Aug-Nov time period. I'd also like to go back to a couple short runs per week in August after Nats.

    And, on the issue of swimming making me fat, which I joked about on the forums, I found this article in a quick search today. It reflects my experience. I look quite different than I did 4 years ago. YMMV

    http://www.sportsci.org/news/compeat/fat.html

    I picked a tick off my littlest kid tonight after the swim meet out in the boonies. Really annoyed and hoping it wasn't one of the lyme disease carrying kind. I may live in a traffic infested area, but at least I don't live in a tick infested area. On an up note, Mini Fort looked slightly perkier for the first time in a long time and I think both of her 13-14 relays may sneak into All Star relays. We'll know tomorrow after all Divisions report times. Team Fastskin was, as expected, clad in tech suits. I told Mini that her team could raid our tech suit collection and suit up for the All Star meet if they make it. The kids were very enthusiastic about the idea. Haha. There needs to be a little fun for the mono kid. And I have yet to meet many age groupers who are purists. :P (Though most won't be seen in a tech suit at a non-champs meet.)

    For Geek: I saw a moment today when my 8 year old appeared to have "the hate" in her. I smiled at that.

    I'm not sure if I'll get in a workout tomorrow ... Might only get a chance to hop on the indoor cycle. Tomorrow night, my usual practice time, there is yet another summer league meet, boy vs. girl meet, points scored by swimming a PB. (It's good for the little kids I guess to get more racing practice.) This meet also features the Gutter Guppy Relays where parents are put into teams for the swimmers' "amusement." We do one legit relay, but then a bunch of made up crap. As I dimly recall in my advancing senility, last year, I had to push a beach ball with my nose and do reverse doggy paddle with a kick board on my ass. This year, I'm told, some relay will involve toy soldiers. Our social chair is a real peach.

    Our theme for our last Saturday home meet is caveman. We have a theme for every A meet. Not sure I have appropriate gear for this one ...

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

    Food log for Bob:

    Breakfast: omelet w/cheese, tomato & mushroom, strawberries
    G2 at gym
    Lunch: salad w/romaine, avocado, grilled chicken, currants, flax seeds and other stuff I forget
    Snack: smoothie w/mango, banana, strawberry, flax seed oil, L-glutamine and whey protein (no bee pollen for this "wanna-bee")
    Dinner: hamburger w/lettuce, tomato & onion. (I fear I may grow to hate hamburgers after all these summer league meets. On the upside, I seem to never have to cook dinner in the summer. I gave Fort Son cash for the next two nights and told him to knock himself out in my absence by inviting his friends over for pizza and swimming.)
    Snack: slice of quiche, blueberries

    I am contemplating doing a modified version of Patrick's detox after Nats. Don't really want to attempt one before.

    Updated July 8th, 2009 at 11:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Tuesday, July 7

    by , July 7th, 2009 at 11:15 PM (The FAF AFAP Digest)
    Spin:

    30 minutes of very relaxed un-triathlete-like spinning on my indoor cycle followed by some RC exercises.

    Swim/LCM/Team:

    Warm up:

    3 x 200 (swim, kick, swim)
    200 IM drill
    3 x 300 swim

    (I think this was it. I was late and missed the first 600 or so.)

    6 x vertical kicking. Hands at shoulders for 20 seconds, arms in streamline for 10 seconds, squat jump off bottom of pool. 3 free, 3 fly

    Main sets:

    4 x (4 x 50) w/fins:

    #1 backstroke kick @ 1:10
    #2 dolphin kick @ 1:10
    #3 freestyle w/overkick @ 1:00
    #4 back or fly @ 1:00

    (These are so much harder in LCM than SCY!)

    100 EZ

    12 x 100 @ 1:30

    1-8 swim
    9-12 pull optional
    #10 = 89%
    #11 = 90%
    #12 = 100%

    I kicked the last 4. Went around 1:15-16 on the swims and 1:17s on the kicks. The kicks were vastly easier. The swims made me breathe harder.

    200 C/D

    Total (for me): 3200 meters

    Hottub

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

    There was some discussion about cramping today. Two of my teammates who dislike bananas are drinking coconut water every day. It is apparently a super potassium drink superior to bananas. FWIW.

    I'm still feeling fatigued, but am thinking my sore throat might be due to my recent ingestion of bee pollen. I have given some by a runner friend who swears by it to throw in smoothies or recovery drinks. I took a quick look at bee pollen on line today. Found an interesting website, www.quackwatch.com and found this on bee pollen:

    http://www.quackwatch.org/01Quackery...s/DSH/bee.html

    Since I suffer from ragweed allergies, I think this may be the cause of my sore throat, not mono! lol

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

    Not sure when to stop weights/drylands again. I'm thinking of switching to lighter explosive weights until 2 weeks out.

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

    Food:

    Breakfast: 2 slices of Ezekial bread w/peanut butter, blueberries
    Snack: G2
    Post spin Lunch: smoothie w/mango, peach, blackberries, vanilla yogurt, flax seed oil, L-Glutamine, bee pollen & whey protein, can't remember what else I ate ...
    Snack: banana, balance bar before practice -- no time for a real dinner
    Post swim food: G2 & balance bar in car, grilled cheese & tomato sandwich at home. 2 glasses of chard. Snacked on potato chips late at night.

    Updated July 8th, 2009 at 09:47 AM by The Fortress

    Categories
    Swim Workouts , Spinning
  6. Sunday, July 5

    by , July 5th, 2009 at 06:08 PM (The FAF AFAP Digest)
    Took another day off yesterday. Feeling a bit under the weather. Mr. Fort was under the weather for awhile last week with fatigue, headache, fever, etc. So I think we both have/had a minor bout of flu or something. It is absolutely rampant in the area.

    Did go to the pool for a short swim today. Did stretch and do RC exercises yesterday.

    Swim/SCY/Solo

    Warm up:

    700 variety warm up

    Main sets:

    8 x 100 @ 1:50
    50 single arm fly drill + 50 backstroke kick

    20 x 25 UW shooters on back w/fins @ :35

    50 EZ

    6 x (25 AFAP free + 25 EZ)

    100 EZ

    Total: 2450

    Swam another 400 or so with Lil Fort. She likes to dolphin kick.

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

    Food:

    Yesterday (if I remember correctly)

    Breakfast: Ezekial toast w/peanut butter, blueberries
    Lunch: hamburger w/lettuce, tomato, onion
    (Hamburgers seems to be a staple of summer swim league and post meet outings)
    Snack: smoothie w/banana, strawberries, vanilla yogurt
    Dinner: grilled chicken, loads of veggies sauteed in olive oil
    Snack: blue corn chips & salsa

    Today:

    Breakfast: omelet w/tomato, mushrooms & cheese, blueberries (while watching tennis)
    Lunch: salad w/veggies, mango
    Snack: smoothie w/mango, peach, blackberries and vanilla yogurt
    Dinner: steak, tomato & avocado salad, wine w/GF

    Smoothies: My kids are obsessed with smoothies lately. I find it a good excuse to serve up the fresh fruit with a dose of flax seed oil, whey protein, bee pollen and L-Glutamine mixed in.

    Updated July 5th, 2009 at 10:44 PM by The Fortress

    Categories
    Swim Workouts
  7. Thursday, July 2

    by , July 2nd, 2009 at 10:25 PM (The FAF AFAP Digest)
    Swim/LCM/Team:

    Warm up:

    50 crunches, squats & lunges (My hamstrings were sore from my squats at the gym yesterday, so I skipped the squats and lunges.)

    400 swim
    300 kick
    200 swim
    100 scull

    Main sets:

    2 x 250 pull, breathe 3-5-3, 30 RI
    I ignored this and breathed every stroke. I loped and breathed to the left. Quite like this, I just have to remember to kick continuously if I lope.

    6 x

    75 fast kick @ 2:00
    75 ascending swim @ 1:30 (AFAP to slow by 25s) done as free/fly/free/back/free/breast

    This was quite odd. We literally stopped in the middle of the pool at the 75 and waited for the 2:00 sendoff. It's very difficult to go from a dead stop to AFAP and difficult to ascend in general ... Very tiring set.

    50 EZ

    10 x 100 @ 1:45
    odds = 75 free/25 back
    evens = 75 back/25 free

    (I just went fast free w/fins on the odds @ 1:11-12 and backstroke kick on the evens. Tired arms.)

    1 x 50 fast

    I was seriously not in the mood to do this. It's hard to sprint after 3500 meters or so for me. I like my sprinting earlier, throughout the workout or completely separate. My legs were shot and calves were crampy. Brad and I did push off fast 50s. Most others went from the blocks. I went a :28 in fly w/fins.

    100 EZ

    Total: 3650 meters

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

    Almost didn't make the trek to practice tonight. I was very tired. But I decided to take tomorrow off. Though I will be standing around for a good 3 hours stroking & turning tomorrow am at our relay meet.

    My teammate Mark Jones "complimented" me on the freestyle set from Tuesday. He said, given that I am a sprinter, he was "sure I would die," shocked when I didn't, and wondered how I had much aerobic conditioning when I train mostly solo. (He had been going second in our lane.) At least he didn't call me an f'in beech. That was someone else. He was just joking of course, giving me a hard time for joining THT for Nats. Still only two other GMUP people attending Nats though ...

    I sent in my entries for Nationals last night.

    50 fly
    200 back
    50 evil
    100 back
    50 free
    50 back

    Entered a 3:10 in the 200 back. The look up time feature is quite helpful. Much harder to sandbag that way.

    Was told I might do a 50 evil on a medley relay. Must be hard up!

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

    Food:

    Breakfast: omelet w/cheese, p. mushrooms and tomatoes, papaya
    Lunch: tuna melt sandwich on Ezekial bread with cheese and tomatoes, peach slices, green grapes
    Snack: apple
    Dinner: Sent Mr. Fort and the kids off to a swim team BBQ at the pool and I had two cheese & ben burritos, blueberries
    Post swim snack: G2, balance bar, lemon bar (I had made them for the swim team dinner, couldn't resist.)

    Updated July 2nd, 2009 at 10:59 PM by The Fortress

    Categories
    Swim Workouts , Masters Swim Meets / Events
  8. Freestyler Invaded My Body Tonight, Tuesday, June 30

    by , June 30th, 2009 at 10:28 PM (The FAF AFAP Digest)
    Drove out to Mason for freestyle night. I usually succeed in avoiding Tuesday practice. But have been attempting to get more LC practices in, so there I was. Rather than wimp out and do backstroke, I bucked up and did the main set all freestyle. To my shock, this was probably one of my best freestyle practices ever. I started out briskly, and, to my astonishment, didn't die. Perhaps because I didn't lift weights this am?

    Warm up:

    400 swim
    4 x 50 kick
    200 IM drill

    (I missed drylands -- bicycles, planks, and crunches -- and a 200 pull.)

    Main set:

    3 x through:

    1 x 300 free @ 4:30
    1 x 200 free @ 3:00
    1 x 100 free @ 1:30
    extra 30 seconds rest

    #1 & 2 = swim, fins optional
    #3 = pull

    I used fins, as I always do on freestyle sets. No pulling for me. I find freestyle confusing and difficult when I'm doing anything other than an AFAP 50. Lately, I've tried switching to a loping freestyle, breathing every stroke to the left. This tends to correct my over-reaching/crossing over issue with my left arm somewhat. I've also been concentrating on kicking. Went around 3:52-55s on the 300s, around 2:32ish on the 200s (Can't remember times on the 300s and 200s precisely; I was concentrating on beating fast boys with big paddles/fins and got much more rest than I thought I would.) and 1:13, 1:13, 1:11 on the 100s. This is fast for me LC.

    100 EZ

    Speed set:

    200 stroke (drill, scull, drill, swim)(I used all the 200s as recovery)
    2 x 50 stroke fast @ 1:30
    (did backstroke w/fins, went 30-31s)
    (cramped on this, hadn't done that in awhile ...)
    200 stroke (drill, scull, drill, swim)
    2 x 50 kick fast @ 1:30
    200 stroke (drill, scull, drill, swim)
    2 x 50 stroke fast w/fins
    (did 28 on fly & 30 on back)

    100 EZ

    Total: 3600 meters

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

    Feeling very at the moment. I won't swim tomorrow; I'll try to bike and lift, if I have time for both. I've found I can't have a very productive swim practice the afternoon after a hard LC practice at night. Now, I'm off to eat more food and ice my shoulder.

    Updated June 30th, 2009 at 10:42 PM by The Fortress

    Categories
    Swim Workouts
  9. Monday, June 29

    by , June 29th, 2009 at 04:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Aerobic sets:

    10 x 25 shooters @ :35

    10 x 50 @ :55
    odds, kick
    evens, backstroke

    50 EZ

    Speed set:

    8 x (50 backstroke w/fins AFAP + 100 EZ)

    Went 25-25.5 on all

    100 C/D

    Total: 2800

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

    Now getting ready for our 3 hour Monday night meet ... It will be interesting to see how many incorrect backstroke turn DQs there are.

    I need to get myself signed up for Nationals and Junior Champs. Trying to decide what to swim, and whether to attempt the 100 fly, at the latter.

    Updated June 29th, 2009 at 09:56 PM by The Fortress

    Categories
    Swim Workouts
  10. Sunday, June 28

    by , June 28th, 2009 at 06:17 PM (The FAF AFAP Digest)
    Weights:

    bench press, 70 x 1 x 4, 80 x 3 x 8
    low row on machine, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
    alternating hammers, 20 x 2 x 30
    ab machine, 100 x 1 x 15, 110 x 1 x 14, 120 x 1 x 15, 130 x 1 x 15, 140 x 1 x 10
    back extensions w/10 lb plate overhead, 2 x 15
    forward lunges w/20 lb weights, 2 x 20
    squat swing w/25 lb plate, 1 x 15 (this caused a twinge in the left scapular area, so I stopped)

    external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25
    prone scapular scrunches w/hand weights and elevated feet, 2 x 25
    arm extensions, 3 x 3 x 15 (front, V, side)

    10 minutes stretching

    20 minutes on ellipse machine

    Swim/SCM/Solo:

    Very short swim. Really exhausted from lack of sleep and misadventures of last night (see below). Focused solely on technique, no energy for any hard sets or fast swimming on my own.

    Warm up:

    600 variety swim, kick, drill

    Technique set:

    32 x 25s, done as

    16 x 25, 2 x through:

    1-4 UW shooters (scraped bottom a few times)
    5-8 easy speed fly, focusing on DPS and breakouts
    9-12 backstroke, focusing on breakouts
    13-16 breaststroke, focusing on pullout and breakout

    100 C/D

    Total: 1500 meters

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

    Not such a great night. Shortly after 9:00 pm, Mr. Fort gashed his calf muscle on some broken glass and I had to rush him to the ER. No nerve damage or trip to the OR, but 20 stitches. He won't be able to do anything for 2 weeks and can't run for perhaps 2 months depending on how it heals (can bike sooner, however). He is worse than me; he may need anti-depressants to combat the exercise deprivation. We didn't get home from the ER until 3:00 am. That's the third night in a row of going to sleep in the wee hours for me. I've been in a bit of a sleep deprived daze. Nothing compared to Mr. Fort's plight, but enough to keep me from being able to do any hard aerobic conditioning or speed work. Hopefully, I can catch up on sleep this week.

    Still feel like I got in a decent week of training after my wasteful tapering: 5 swims (14,300 meters), 4 gym sessions, 3 bikes and a couple very short run/ellipse sessions.

    Food:

    Food front had been pretty good the last few days. Eaten plenty of lean meat, fish, veggies, salads, fruit etc. I haven't eaten a proper breakfast in the last couple days, as I've had to dash out of the house. That is NOT a good thing.

    Kate Ziegler:

    Here's an article from yesterday's paper on Kate Ziegler revealing that she was "burned out" by the Olympics.

    http://www.washingtonpost.com/wp-dyn...062604005.html

    I've heard a rumor that she may join another team. A couple of the faster guys she trains with on The Fish are heading to college next year and she might be without training partners ... Perhaps she could use a change of venue, much like Hoff did?

    Updated June 28th, 2009 at 07:29 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Ellipse Machine
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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