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http://www.usms.org/people/038W8
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http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Gym + Swim, April 8

    by , April 8th, 2010 at 10:18 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    seated straight arm dips for RC, 60 x 2 x 25
    external and internal rotators, 10 x 1 x 15, each arm

    holds:

    deep squat, 1 x 3:00 (I've done 5:00 minutes before, but it was bothering my shins, so stopped at 3:00.)
    push up hold with hands on 2 steps, 1 x 2:00
    tricep/bicep hold w/yoga ball & 10 lb DBs, 1 x 2:00
    lunge, 1 x 2:00, each side
    straight arm plank w/feet on yoga ball, 2 x 1:00


    Other:

    dead bugs on bosu, 2 x 25
    russian twists on incline bench, 25 x 2 x 25
    standing lat pulldown, 130 x 2 x 10
    lying overhead tricep press, 50 x 2 x 15
    twisting squat swings, 25 x 2 x 15
    push up rows w/10 lb DBs, trying to keep perfectly still, 2 x 25 (it would be super difficult to do these with stacked feet)
    box jumps, 2 x 10
    altitude drops to squat position, 2 x 10
    (These are hard on the knees, I think. At least my bruised kneecaps really felt it.)

    Ate a banana and an energy bar and drove 10 minutes to the pool ...


    Swim/SCY/Solo:

    I had just planned on a recovery/aerobic type workout.

    Warm up:

    700 various

    Hypoxic/Aerobic Set:

    10 X 100 @ 1:45 w/MF

    odds = dolphin kick on back, 1st-3rd 25s = 6 SDKs (about halfway down pool), 4th 25= UW shooter

    evens = evil with long pullouts to the 15 meter mark

    50 EZ

    Modified Elise Set:

    I modified Elise's 3 x (8 x 50) set, with the 8 = 2 of each stroke. Originally, I intended on doing them drill, kick, swim. I had hoped to do the kicks fast-easy. But, there was no way. My legs were still fried. After one attempted fast kick, I altered course and did it thusly:

    3 x (8 x 50), done as:

    set #1 = drill @ 1:00, 2 of each stroke:
    single arm fly
    miss america drill
    breast pull
    underwater free recovery

    set # 2 = swim @ :50

    set # 3 =
    odds = fast evil pull (35ish)
    evens = scull

    100 EZ

    Total: 3100

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


    Commentary:

    I used the exercise out of my funk method today. Worked reasonably well. My legs are still tired though. The power evil pulls were nice b/c they worked my arms. I am planning a speed workout tomorrow, and I may lay off the kicking some for that. Maybe I'll finally bust out my darn parachute.


    Articles:

    Eccentric exercises for tendonitis and strength:

    http://www.chiroweb.com/mpacms/dc/article.php?id=43551

    Ahelee posted this little ditty on my FB wall today:

    http://www.telegraph.co.uk/health/wo...-drinkers.html
  2. Lacking Ferocity, April 7

    by , April 7th, 2010 at 09:23 PM (The FAF AFAP Digest)
    Lacking ferocity:

    I woke up today feeling battered and bruised (mentally and physically) and somewhat enervated. Perhaps Jimi disease is catching? Or, as a friend cleverly suggested, it's a "pouting hangover." I feel like the deep tissue massage really did me in this time. With 10 zillion things to do (spring is my busiest time of the year with the girls each adding a sport), I decided to take a mental health day, get stuff done, engage in some retail therapy and not fret over swim training. I was quite cheery until I almost died in a car crash. Literally. Driving with my 15.5 year old (new permit) absolutely terrorizes me. That transition period where they gain experience and judgement is super ugly.

    I'm hopeful this short mental break will rejuvenate me. If not, I will go full force into exercising my ass off, which often works. And, happily, my TRX system arrived in the mail late today along with a Rodney Yee "cross train core" DVD that a friend sent me. So now I have to figure out how to use TRX.

    Here's my plan for the rest of the week:

    Thursday: dryland + aerobic swim (probably either Speedo's workout from today or Elise's 3 x (8 x 50) set*

    Friday: yoga + sprint swim

    Saturday: drylands (maybe TRX)

    Sunday: swim @ GMU + bikram yoga

    * I was hoping to sneak off to a Thursday night practice hoping for a repeat of the stroke workout Speedo did this am. But, no, I am advised this is the first travel volleyball game of the season.


    Zones:

    In addition, I have revised my Zones entries to compensate for the lost meet. They are:

    Saturday:

    100 free (for 50 split)
    200 mixed medley relay (probably 50 back)
    50 evil
    100 fly
    women's 400 medley relay (100 fly)
    women's 200 free relay

    (I'm told there are breaks before and during the relays on the women's side this year. I really hope so. Last year, I had one heat between the two relays and practically fell off the blocks in exhaustion leading off the free relay.)

    Sunday:

    100 IM
    skipping mixed 200 free relay (sorry Speedo)
    100 evil
    100 back
    50 free (may scratch this depending on how Saturday's 50 free goes.)
    women's 200 free relay

    Is this enough events for you, Geekity? I'm hoping it's not too ambitious a schedule. Since I am planning a lot of 100s (for me) this meet, I will endeavor to keep my aerobic work up somewhat while still focusing on speed. I am already planning a massage for the following Monday to aid recovery.

    And (cue protests from Patrick and Chris), I am engaging in dirty rotten sandbagging in the 100 evil with an NT to get more rest before the 100 back on Sunday. I really want to get another 100 evil in since I've been doing so much of it in practice.

    Chard!!!
    Zones!!!
    Nats!!!

    Updated April 7th, 2010 at 09:49 PM by The Fortress

    Categories
    Planning
  3. Bummer, April 6

    by , April 6th, 2010 at 04:35 PM (The FAF AFAP Digest)
    Pouting First:

    My meet this weekend is apparently cancelled for insufficient attendance. Oddly, it doesn't indicate this on the PV masters website and I didn't receive an email to that effect. I found out on FB from other swimmers who were notified. WTF? Did my entry form get lost in the mail again?! Really bummed about this as I was hoping to get some much needed start practice and speed work as well as times in a couple events. 2010 has been a tad disappointing so far. The Richmond meet was marred by blizzards and cramps. The Albatross meet was marred by the flu and a stolen suit. Now this meet is cancelled. I think this may be the first year I don't have a tapered time in the 50 free. And I was hoping for a re-do of another event. Crap. I also may change my Zones events in light of this.


    Swim @ Oak Marr w/Speedo:

    At least I had a workout buddy today! Speedo and I tried out a Rich Abrahams set. It was definitely more speed work than a true lactate set, though my legs were burning by the end. The 3 x 100 AFAP set is far worse.

    Warm up:

    800 various

    Transition Set:

    10 x 50 @ 1:00
    odds = swim
    evens = backstroke kick

    I didn't feel so great on these. I was sore and felt like I was moving through jello a bit.

    Speed Set:

    4 x broken 100s @ 9:00, done as follows:

    1 x 50 swim AFAP @ 1:00
    1 x 25 swim AFAP @ :30
    1 x 25 kick AFAP @ :30

    200 EZ after each

    I did mine with fins, as I am wont to do with speed work. I think I should have been slightly faster on these. However, given that I am sore and tight, the times weren't too bad. #2 was the best and #4 was the worst and hurt the most. My legs gave out on the last 25 kick.

    #1 = back
    25 + 12 + 12 = 49

    #2 = back
    24 + high 11 + 12 = high 47

    #3 = breast
    30 + 15 + 15 (swam this) = 1:00

    #4 = fly
    24 + 12 + 12 = 48

    I was gasping and panting a lot more than Speedo on these. I think he was loafing.


    Total: 2500


    Massage:

    Had a massage today to help ease soreness and prep for the now cancelled meet. Oh, well, I really needed it. She said I was tighter than usual. I guess with the intensity of my workouts, I need to stretch for a period of time every day and not just rely on periodic yoga to keep me loose. Now, I am off to mull over my Zones entries and re-decide what to swim. Since the 100 IM is my 6th event for Nats (and could be cancelled since I refuse to time ), I'll have to stick with that one.

    I'm going off the wagon and having a glass or two of chard tonight. I can't tell any damn difference anyway!


    Some ab exercises:

    [nomedia="http://www.youtube.com/watch?v=TU5BE8opXTA"]YouTube- Six Pack Abs Great Abs Exercise "Exercises Abdominals"[/nomedia]

    Updated April 7th, 2010 at 12:06 PM by The Fortress

    Categories
    Swim Workouts , Test Sets
  4. Abs & Arms, April 5

    by , April 5th, 2010 at 05:34 PM (The FAF AFAP Digest)
    Drylands:

    Giving my still super sore calves a break today. Just focused on arms & abs in the gym. Didn't make it to the pool today because our gym pool still isn't open yet. But I have my nasty lactate workout with Speedo tomorrow anyway. If I were Geek, I'd be feeling nauseous already.

    broomstick twists, 1 x 25
    seated straight arm dips, 60 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm

    seated narrow grip row, 100 x 2 x 10
    alternating hammers, 17.5 x 2 x 30
    handstand isometric, 1 x 1:00, 1 x 1:30
    straight arm plank w/feet on yoga ball, 2 x 1:30
    med ball slams, 3 x 10
    isometric at extreme angle for tricep/bicep w/10 lb DBs, 2 x 1:30
    elevated push ups, 3 x 15
    pole vault twist w/45 lb bar, 3 x 15

    russian twist on incline bench w/25 lb plate, 3 x 25
    total ab machine, 100 x 2 x 25
    hip pulse ups on bench, 2 x 15
    dead bugs on bosu, 2 x 25
    good morning darlings on bosu, 2 x 25
    back extensions w/25 lb plate, 1 x 15 (forgot other set)


    Some Other Exercises:

    Scorpion Lunge:

    Here's an interesting twist on a standard lunge/squat. I think one needs knees of steel for this.

    [nomedia="http://www.youtube.com/watch?v=lBA2PPo-oWc"]YouTube- USA Scorpion Lunge Unique New Lunge Variation[/nomedia].


    Side Plank Thrust:

    [nomedia="http://www.youtube.com/watch?v=PFwVeE1rDQY&feature=related"]YouTube- Bodyweight Exercise for the Core — CST Side Plank Thrust[/nomedia].


    alternating lunge jump:

    [nomedia="http://www.youtube.com/watch?v=MlHAtKNMtNk&feature=related"]YouTube- Bodyweight Exercise Lunge Jump For Legs of Steel[/nomedia].

    This is a good one. I haven't done it in awhile.



    Articles:

    P90X on Nutrition:

    http://www.facebook.com/topic.php?to...id=96636486820

    Making Swimming More Popular?

    http://www.theathletevillage.com/blo...-will-definite

    High intensity training:[/B]

    http://www.bodyweightcoach.com/03/in...sity-workouts/


    Commentary:

    I haven't been sleeping well lately, so I was pretty groggy this am. Felt better after working out. And I think I'll feel much better after my massage at 2:00 pm tomorrow afternoon! I hope something can be done about my sore calves. I'm a mess right now. lol. And in keeping with my klutzy nature, I tripped on the stairs last night and have a huge bruise on my shin. And a glass plate fell out of an overhead cupboard and gashed my forehead. And I was just recovering from the kneecap incident. Sheesh!

    Updated April 5th, 2010 at 10:27 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  5. Team Swim + Yoga, April 4

    by , April 4th, 2010 at 08:20 PM (The FAF AFAP Digest)
    SCY @ GMU

    Warm up:

    I strolled in a bit late. The team did 1200; I did 800 various. There was very light attendance due to Easter. So I got my own lane.

    Hypoxic Speed Set:

    15 x 25 @ :40
    4 fast UW w/fins + 1 easy
    25 EZ

    Aerobic Set:

    6 x 250

    Assigned:
    250 free @ 3:40
    2 x (200 IM + 50 choice) @ 4:00
    250 free @ 3:40
    2 x (200 stroke + 50 choice) @ 4:00)

    Did:
    250 flutter kick w/fins & board @ 3:40
    2 x (200 IM drill, cruise + fast 50 flutter kick w/board, went 27s) @ 4:00
    250 flutter kick w/board & fins @ 3:40
    2 x (2 x 100 russian breast drill, with :20 RI, went 1:18s)

    50 EZ

    Speed Sets:

    4 x 25 fast off blocks + 25 easy
    2 UW
    1 free
    1 back

    Coach told me I was too deep on my backstroke start. She mentioned that I am probably used to pushing deep with the B70 and that will change without the suit. It took me awhile to get used to the B70, and really maximize my streamlines and breakouts. I sort of resent having to relearn it all. But, I won't think about that right now!

    50 EZ

    12 x 50 kick @ 1:00, no fins
    odds = fast
    evens = slow

    On 1-6, I was going 37-38s on my fast backstroke kick. I decided to take more rest on the second half of the set. Skipped 2 50s. Went 35s on two fast ones.

    200 EZ

    Did 5-6 more starts off the blocks even though my calves were shot. I think I'm going to do 6 SDKs on my 50 fly start and breakout this weekend.

    50 EZ

    Total: 3750 + starts


    P90X Stretch, 60 minutes:

    I spent about 3 hours driving around and to BWI today in traffic. I got home and was very stiff. So I plugged in the P90X Stretch DVD. It's sort of a combo of stretching and yoga without the hard yoga. A few of the bikram poses are in this DVD. I skipped a couple of the shoulder stretches, which looked like the verboten ones.

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


    Commentary:

    I think I have DOM from all the starts the other day. The outer soleus muscles in my calves are killing me. Feels sort of shin splinty. My legs were also still pretty tired today. I thought I'd feel better after a day off. So, reluctantly, I am going to have to do less leg centric workouts for a couple days. Re: DOM: http://laurensfitness.com/2008/01/04...our-body-heal/. When they're less sore, I'm going to try some drylands work with ankle weights on. Flutter kicking or good morning darlings on the bosu with ankle weights would make it harder.

    Weekly Totals:

    Swim, 4x, 14,150 yards
    Drylands, 2x
    Yoga 2x

    Not too bad considering I was traveling and there was no nearby pool. The nicest thing was that, for a change, none of the workouts were solo!


    Russian Breast Drill:

    My 9 year old took a vid of me doing the russian breaststroke drill at the end of the Sewickley practice last Monday. As you can see, it gives you a really good hunch and lunge. And my head position is still off. Jimi is in the same lane, overreaching on his freestyle entry.

    [nomedia="http://www.youtube.com/watch?v=y1d9CKbFoGk"]YouTube- Russian breast drill[/nomedia].


    The Moob Video, Featuring Jimi:

    Jimi has a habit of standing with his hands on his moobs instead of his waist. He demonstrates this in this short post-practice video. Bill and I make a short guest appearance.

    [nomedia="http://www.youtube.com/watch?v=AvUGd0tNQD0"]YouTube- The Moob Video[/nomedia]



    USTA disallows certain wetsuits and suits:

    http://www.slowtwitch.com/News/USAT_...ules_1277.html

    I had no idea wetsuits could be thicker than 5 mm. That's fat!


    Overhead Squat: Ultimate Exercise:

    http://laurensfitness.com/2008/01/21...mate-exercise/.



    Freestyle Breathing:

    Ran across this youtube vid on free breathing, which I suck at: [nomedia="http://www.youtube.com/watch?v=KB4fJxMWX3U"]YouTube- Freestyle Breathing with Michael Phelps, Katie Hoff, & Bob Bowman[/nomedia].


    Lower Back Exercises:

    http://www.realsimple.com/health/fit...614/index.html


    Gluten-Free:

    I saw there was an article in Swimmer about gluten free swimmers. Haven't had a chance to read it yet, but will. I did somehow manage to gluten myself this weekend, which resulted in a icky neck rash. I think it was likely my dinner at Cafe Salsa (latin food) on Friday night. Marinades and salad dressings I think are my downfall ... I would have tried to grill the wait staff more, but they didn't speak very good English.


    Calorie Consumption/Weight Loss, WSJ:

    http://ow.ly/1udMn

    Updated April 4th, 2010 at 10:01 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  6. Eureka! April 2

    by , April 2nd, 2010 at 05:23 PM (The FAF AFAP Digest)
    Swim/Solo/SCY

    Warm up:

    700 various

    Aerobic Set:

    8 x 100 single arm fly @ 1:45

    Speed Work:

    Fabulous luck! At this point in my workout, Pete "Nuthin But 50s" came in. We helped one of the swim instructors on his block starts. Then he let us have at the blocks. I did 18-20 starts off the block. 2/3 of them were pretty good. Pete and I critiqued each other. Awesome!

    50 EZ

    Pete had planned a backstroke sprint set, which suited me just fine. So we did:

    8 x 25 backstroke from the blocks @ 2:00. 25 EZ after each one. On a couple starts, I detected putting my head back too far after entry, breaking streamline. Tried to correct this. I need to do this set with a B70 soon. I may bring one to practice on Sunday.

    200 EZ

    Total: 2150, plus starts (probably 500) = 2650

    -----------------------------------------

    Commentary:

    So happy to work on starts!!! And a sprint workout was what I needed after some aerobic work this week. I still plan to take tomorrow off.

    Pete also told me that the speed socket goggles do, in fact, come in clear. He wants a pair too.

    Off to drinks and dinner and then another regatta tomorrow

    Articles:

    Sports Injuries: When to tough it out

    http://www.nytimes.com/2010/04/01/fa...?ref=nutrition

    Shoulder pain:

    http://health.nytimes.com/health/gui...nyt-classifier

    Updated April 4th, 2010 at 08:08 PM by The Fortress

    Categories
    Swim Workouts
  7. Yoga + Entries, April 1

    by , April 1st, 2010 at 07:17 PM (The FAF AFAP Digest)
    P90X Yoga, 75 minutes

    Did about 75 minutes of the 90 minute tape. My legs were burning on some of the warrior postures with all those lunges ... This time I tried going from Warrior 3 (see link yesterday) to The Ankle Pose. This consists of standing on one leg, head on knee, hands around ankles, with the other leg straight back at a 90 degree angle. Not easy!

    I was too tired after yesterday's double to do anything else and I'm driving home tonight. I have a swim planned for tomorrow.

    Entries:

    I finally did my online entries for Colonies Zones and SCY Nats.

    Zones:

    Sat:

    50 evil
    100 fly
    3 relays

    Sun:

    100 IM
    100 back
    50 free
    2 relays

    Hoping to be on the mixed 200 relays with Speedo! And we're going to try to defend our AA in our chicks' 400 medley relay. I'm hoping to get a 50 back split leading off a mixed 200 medley relay. I decided to pass on the 100 free on Sat and the 50 fly on Sunday (swimming 50 fly on April 10 anyway). 10 events over two days is plenty. I'll be scheduling a massage right after!

    Nationals:

    50 breast
    50 back
    50 fly
    100 back
    100 fly
    100 IM*
    200 mixed medley relay
    200 mixed free relay

    *6th event

    I entereed in season times for Zones and all PBs for Nats. So no accusations of sandbagging please! This time I also signed up for the Gold Medal Sponsor so I can eat all the bananas I want!

    And newsflash! According to some trashy rag, I see I'm expecting twins. lol When hell freezes over!

    Updated April 1st, 2010 at 07:58 PM by The Fortress

    Categories
    Yoga , Planning
  8. Drylands + Swim, March 31

    by , March 31st, 2010 at 11:18 PM (The FAF AFAP Digest)
    Drylands:

    Didn't feel like going to the gym, so did drylands on my own.

    Holds:

    Tried 5 holds the trainer recommended and 3 others that I could do in the house:

    deep squat isometric hold, 1 x 5:00
    (had to do this since Q bragged he could do it for 5 minutes; uh, ouch)

    lunge hold in runner position, 1 x 2:00, each leg (harder)

    push up isometric hold, 1 x 2:30

    good morning darling isometric ab hold, 1 x 1:000, got an ab cramped and stopped -- I don't like this one and thus will discontinue.

    cobra hold: balance on one leg (knee bent) with other leg straight back and held high, put arms back in airplane-type position, 1 x 1:00, each leg

    isometric handstand, 2 x 1:15
    (better than the :45 I was doing before)

    side plank with straight arm, one leg and one arm in the air, 1 x 1:00, each side
    http://www.examiner.com/x-36787-LA-T...h-the-Leg-Lift

    (This side plank with twist oblique looks difficult as well: http://images.google.com/imgres?imgu...26tbs%3Disch:1

    one legged T balance (stand on one leg, bend over, body should be in a T shape), 1 x 1:00, each leg. This pose is aka Warrior 3.
    http://images.google.com/imgres?imgu...26tbs%3Disch:1

    Other core:

    power wheel roll outs, 2 x 25
    elevated push ups, 3 x 15
    good morning darlings on floor, 2 x 50
    rock star jumps 1 x 10
    med ball slams on sidewalk, 1 x 25
    (alternated with lil lil Fort)
    twisting med ball slams, 1 x 15


    Swim @ Sewickley Masters:

    Coached by Bill White (who writes great workouts!)

    Pre-practice warm up:

    600 various

    Main Sets:
    (about a minute rest between segments)

    8 x 100 @ 1:40
    odds = choice
    evens = IM

    6 x 50 fly @ :55, SDK 1/2 way
    I did double shooters.

    6 x 50 back @ :55, SDK 1/2 way
    I used fins and alternated fast-easy. On the fast ones, I went 26, 27, 27.

    6 x 50 breast @ :55
    Did what was assigned.

    6 x 50 free @ :50, some type of restricted breathing
    I did backstroke kick, no fins

    50 EZ

    4 x 100 @ 2:00, 3 choice, 1 fast
    I did 2 easy breast, 1 50 EZ and 1 fast back Went 56, couldn't stay under much the second 50 b/c of leg fatigue. Jim went a :58, which was pretty darn fast.

    50 EZ

    8 x 50 free @ :40
    I did 8 x 50 flutter kick w/board & fins.

    Started out at 26; that was a mistake. But some guy was trash talking. It sounded like he was challenging me to do a "real kick set." (He must have missed that I did the 50 frees backstroke kick, and he missed one of the :40 intervals while I was kicking ... lol)

    50 EZ

    Total: 3550

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

    Commentary:

    The dryland holds are pretty hard and, except for the squat, I have a ways to go to get to 5:00. I'll stick with these for awhile, but doubt I'll do them daily. I forgot to note yesterday that the trainer was somewhat surprised when I told him I was not emphasizing heavy weights this season. He immediately asked me about time differentials. But I don't really have tapered times to compare yet. Anyway, I found that interesting. I would have pursued the topic more, but there's only so much you can get in it 60 minutes. In addition, after the functional movements testing, he said "you're not a breaststroker, are you?" haha. I told him I only was if I had a super suit.

    I can't wait to get my TRX system -- that looks so fun. (I realize only a dryland nerd would use the word "fun" in this manner.) Here is a link to one of my FB notes where I've begun collecting TRX exercises: http://www.facebook.com/#!/notes/les...x/376349460980. There is a youtube link titled "Why TRX?" on yesterday's blog entry.

    I really felt the drylands in the pool! Tired legs. But I enjoyed the IM/stroke based workout and it was much harder than anything I would put together to do in an hour, save a lactate set. Despite ribbing from my eccentric son, I persisted in doing my own version of the workout and adding some kicking and fin work. After the workout, Jim claimed that I am neglecting my upper body in the pool. But, since fly-back sprints are very leg based, I think I'm on the right track or at least an alternative viable track. When it's long course season and I train with my team more, I'll have plenty of time to "swim." But it's interesting that some people feel threatened by anyone deviating from the prescribed or conventional regimen. :-P If I had a nickle for every time someone called me a "cheater" ...

    Anyhoo, I'm dead from all of the above and happy I get to sleep in!

    Weights good!

    An article from Jim's sister publication:

    http://www.womenshealthmag.com/fitne...ength-training

    Bad news for chip addicts:

    http://www.aolnews.com/health/articl...drugs/19418046

    Interesting, ultra multi-sport blog entry by Rich Roll:

    http://richroll.arnokroner.com/blog-2

    Updated April 1st, 2010 at 01:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Trainer Session

    by , March 30th, 2010 at 07:55 PM (The FAF AFAP Digest)
    Was fabulous! And so great for the ego ... Now I feel weak, completely unfit and inflexible. Sheesh!

    First, he (Ron DeAngelo) put me through a battery of functional movement tests and put me on the True Flex machine. My hips, shoulders and legs are relatively flexible. My lower to middle back not so much. I don't think going to yoga 1x a week is going to help. I have to do it more often or stretch more.

    Then we did some balance testing. I'm not much good at that either -- despite thinking I was improving through yoga. He assigned a 6 position single leg squat exercise to help fix this issue. I was pretty good at some of the more yoga like positions he had me try. In addition to the one legged squats for balance, he is a fan of the one legged squat hold and the bulgarian squat (one legged squat, down on a 4 count, hold for a 2 count, then back up quickly -- with weights)

    Because I was interested in improving core strength and explosive strength for swimming, he recommended that I incorporate 6 holds, which are aka "isometric holds at extreme angles." They are:

    Holds:

    1. squat hold: Just get down in a very deep squat and hold, really tightening the glute and hamstring muscles. The idea is to work up from 1:00 to 5:00 on all these exercises. 3:00 is "the minimum." Happily, I could do this one for 3 mintues without too much problem. (I think he was somewhat surprised.) When you can advance to 5 minutes than you add weights. He has a sprinter girl client (100 dash specialist) who holds a 100 lb bar for 5:00 in the squat position.

    2. pull up hold: you hang from the pull up bar. but instead of hanging straight down, you put your shoulders down and squeeze your shoulder blades together. You can rest your toes on something if you need too.

    3. push up hold: get 2 boxes or steps about 5 inches off the ground. place your hands on the boxes and lower your body, contracting your back and core. Then you add weight on top of your back once you can do this for 5 minutes.

    4. bicep hold: this can be done on a yoga ball with your arms fairly straight, tightening and pressing your triceps against the ball while holding the DBs out.

    5. lunge hold: hold into a deep lunge squeezing hammies and glutes, place hands in a runner type position, squeeze and hold against sides. This is apparnetly the hardest of the holds. I only did it for a minute as we were trying to get through the exercises, but I can see that ... Nothing adorable or darling about this exercise.

    6. good morning darling hold: standing up, hands up by your ears, bend at the waist contracting ab muscles until your looking under between your legs. hold the contraction.

    No wonder Mr. Fort was complaining that this guy was so tough!

    TRX Suspension Training:

    He says this is "fabulous" for swimming. I tried some suspended planks (you can do them straight arm or on your forearms). Much harder than on the ground. Then I tried the plank moving forward and backward suspended -- very hard. Then I tried some side planks, even harder! Once you can do these you can do the side planks with the other arm scooping under. The upper body exercises you can do with TRX also seem pretty good. There are many TRX videos on youtube. Here's one that shows tons of exercises. I think it looks pretty fun. [ame="http://www.youtube.com/watch?v=SxzQjbJLLJk&gclid=CKWIrsmx46ACFQ5qswodEFZY Cw"]YouTube- Why TRX Suspension Training?[/ame]

    I also did the core stabilization exercise with him watching. This is the one where you are in a straight arm plank position with two DBs under your chest and you row them one at a time to your chest. I was moving somewhat on these, which is a big no no. To keep your body absolutely still while doing these you need to really squeeze you abs, back and glutes.

    I told him I had been doing box jumps and he encouraged me to continue those. But he also wanted me to do "altitude drops" where you jump down from the box, land in a perfect squat and hold. He had 2, 4 & 6 feet boxes from which to do altitude jumps. Yikes. Like the other exercises, you can add weights to these when you become expert.

    I described some of the other core exercises I was doing, which he said were "fine" (very glowing, no? lol). But the above exercises are superior for core and explosive strength. The holds can be done as an add on or in lieu of your strength training, but preferably both. He definitely seemed to think I should keep doing upper body work to keep the shoulders healthy and strong as well. Of course, he's a big fan of pull ups and chins ups.

    He is a fan of overhead squats as well. I did some for him. He said I was shifting slightly to the right, which typically means you're shifting away from pain. Could have been my very sore left knee I was favoring. I also occasionally get a little twinge in my left lower back.

    I got home and wanted to do some more of these exercises, but my left kneecap is absolutely killing me and causing me to limp somewhat when I walk. I hope it's better soon. I started icing.

    Hoping to hit the gym and swim with Jimi tomorrow.

    Breakfast!:

    http://www.usatriathlon.org/pages/9083

    Chocolate:

    http://ow.ly/1sDdd

    Updated March 31st, 2010 at 12:24 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  10. Swim @ Sewickley, March

    by , March 30th, 2010 at 11:01 AM (The FAF AFAP Digest)
    Swim SCY @ Sewickley Masters:

    Coached by Bill White

    I goofed and thought practice started at 6:00 instead of 6:30. So I arrived early, which was a good thing, as I got an actual warm up. They only have 1 hour of alloted practice time so really hit the ground running in their practices.

    Warm up:

    500 various

    3 x (3 x 50) evil drills @ 1:00-1:10
    #1 = drill with alternating PLD breast and regular breast
    #2 = breast pull with pull buoy
    #3 = breast kick, no board

    6 x 25 shooters, no fins

    Main Set:

    A Jimicentric set .... I did all back or backstroke kick w/fins as noted below.

    6 x 100 @ 1:30
    1:00 rest
    6 x 50 kick @ 1:00
    1:00 rest
    6 x 100 pull @ 1:30
    1:00 rest
    6 x 100 @ 1:20
    right into 1 x 50 kick fast
    1:00 rest
    5 x 100 @ 1:15
    right into 1 x 50 kick fast
    2:00 rest
    4 x 100 @ 1:10
    (I did 4 x 50 breast fast)
    right into 1 x 50 kick fast

    I did the 6 x 100s mostly 3 back swim + 3 back kick. Big Noodler has a theory that her age group program is so successfully b/c of the plethora of kick-swim sets they do. I intuitively think the reverse makes more sense -- to do swim-kicks. I held mostly around 1:10 with a couple faster ones thrown in there. Bill was puzzled that my backstroke kicks were as fast as my swims. lol Since I hadn't read the set beforehand, I thought that there were 6 of all the hundreds. So I decided to bail on what I thought were 6 x 100 @ 1:10. This seemed like a trick to get me to an actual 5-600 free. Had I known there were only 4, I probably could have made them with maybe a couple seconds rest.

    100 EZ

    Total: 4250

    10 minutes in the best steamroom ever

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

    Commentary:

    Pretty fun workout -- and one which I would never do on my own. I led the lane since I was "cheating" with fins, and Bill and Jim shamelessly drafted off me.

    My 9 year old was there and took some pictures and videos with her flip. She got one of Jim looking like a drowned selkie. I am typing on an ancient computer, and am not sure how to download them. This may have to await my return to NOVA. Jim attempted to give an interview about why he stands with his hands on his moobs. This confused her. lol

    I'm hoping to swim with Sewickley Masters again on Wed IF they'll let me in the darn Y. There is apparently a policy that says that you can only go to a Y 3x a year as a guest without buying a membership. This seems odd. I've bought weekly memberships elsewhere.

    In other news:

    1. I glutened myself yesterday by having black bean soup at Panera (forgetting that there was probably flour in the soup).

    2. I experimented for a week with putting coconut oil in my smoothies. Alas, I don't think it agrees with me judging from the sound effects. So Quick may be right about coconut. I'm off it this week and I'll see if it makes a difference.

    3. Klutz factor: I feel asleep last night reading on the couch after watching The Blind Side with Mr. Fort (a well written book -- The Reliable Wife.) When I woke up to head to bed, I tripped on a blanket and fell forward smacking both knees on hardwood floor. They are sore and bruised today.

    4. I am joining Speedo, Geek, Patrick, Q in going on the wagon until Nats. (Though I doubt Q is abstaining during his trip?) Yesterday was day 1. No idea if it will mkae any difference. I don't work out early, so that won't matter. I have other friends who swear it helps them lose weight, though I recall Patrick didn't see that effect. But then he is scrawny like Geekity.

    5. Today, at 2:00, I'm meeting with pro trainer Ron DeAngelo. I've only met with a trainer once during my entire masters career and always feel like I'm winging it. So I'm hoping this will be beneficial and I can learn some TRX.

    Ron DeAngelo's Biography:

    Ron DeAngelo, director of sports performance training at the University of Pittsburgh Medical Center(UPMC) Center for Sports Medicine, is nationally known for training many notable sports stars, including several National Football League (NFL) All-Pro players and National Basketball Association (NBA) All-Stars, as well as tennis and golf professionals.DeAngelo has worked in the sports medicine field for more than 20 years as a certified athletic trainer. He is an American College of Sports Medicine-certified health/fitness instructor, and has certification as a strength and conditioning specialist from the National Strength and Conditioning Association, where he also is the chairman of the basketball special interest group. DeAngelo is certified as a performance enhancement specialist from the National Academy of Sports Medicine and is a club coach with the United States Weightlifting Federation.


    6. There is a possibility that we may join one of Mr. Fort's business colleagues on a trip to Northern Europe (I've travelled many places, but not there.) It's totally up in the air right now. But if we go, we'll leave June 23 for 2 weeks. That would definitely blow my LC season. But I wasn't that psyched about it anyway after the recent suit fiascos.

    Now it's off to brunch at Pamelas, to meet with the trainer and then see How To Train My Pet Dragon.

    Updated March 30th, 2010 at 11:15 AM by The Fortress

    Categories
    Swim Workouts
  11. Sunday, March 28

    by , March 28th, 2010 at 08:52 PM (The FAF AFAP Digest)
    Drylands:

    Did a quick core workout at the rec cehte before I swam.

    straight leg raises in captains chair, 2 x 20
    good morning darlings balancing on yoga ball, 2 x 25
    power wheel roll outs, 3 x 25
    power wheel pike ups, 1 x 15
    straight arm plank w/legs on yoga ball, 2 x 1:00
    wall squat against yoga ball w/med ball on thighs, 2 x 1:00
    tricep push ups on med ball, 1 x 10
    external and internal rotators, 10 x 2 x 15, each arm

    Swim/SCY/Solo:

    Didnt go to my team practice today because there was a meet and they were swimming in the diving well. Did a drill/recovery workout on my own.

    Warm up;

    700 various

    Main set:

    36 x 50, done as:

    6 x 50 @ 1:00
    breaststroke pull with buoy

    6 x 50 @ 1:15
    25 glide drill, 25 scull

    6 x 50 @ 1:00
    25 easy speed fly, 25 easy

    6 x 50 @ 1:15
    25 fast doggy paddle drill/underwater free recovery drill, 25 easy

    6 x 50 @ 1:00
    Russian breast drill

    6 x 50 @ 1:15
    25 UW shooter, 25 dolphin kick on side with hands at side

    50 EZ

    Vertical kicking:

    3 x 1:00
    alternate 30 second evil and 30 seconds fast eggbeater. The latter felt very hard.

    50 EZ

    Total: 2600

    -----------------------------------------

    Commentary:

    I am heading to Pittsburgh for a few
    days. Jimi informed me that there would be an effulgently brutal workout tomorrow (translation: short rest free), so I decided to take it easy today.

    I did send in my entries for the Sunfish Masters meet on April 10 at the Freedom Center. I entered the 50 fly, 200 breast (for a 100 split), 50 breast and 50 free. The last two events are very close together, so I'll probably only do one of them. I view this meet as start practice. I was bummed I couldn't go to my team practice to do some starts today. Next weekend ... Maybe I can actually go off the blocks at Jimis
    pool.

    Wow, I just realized I swam 6x this week! Plus 3 drylands and 1 yoga. And I didn't skip my rest day!

    Sorry for any typos ... Blogging from iPhone.
    Categories
    Uncategorized
  12. Sat., March 27

    by , March 27th, 2010 at 07:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 UW shooters w/MF
    last 2 fast

    50 EZ

    Speed Work:

    8 x (25 AFAP + 50 EZ) @ 2:30 (or so, didn't keep track)
    2 of each stroke

    50 EZ

    1 x 50 AFAP w/MF, went :20
    had a leaky goggle and went crooked a bit

    100 EZ

    1 x 50 AFAP evil w/MF, went 27.5 ish

    100 EZ

    Total: 1850

    Hot Yoga, 90 minutes:

    I decided to go to yoga right after swimming to stretch out some of my muscle soreness. And I feel great now. However, I apparently have to find a time besides Sat. at 4:00 pm to go b/c the same jerk was teaching the class today. I find him, and his voice, incredibly annoying. He just raked a newcomer over the coals.

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

    Commentary:

    The speed work felt a little better today. I kept the yardage down and just sprinted b/c I was due for such a workout and I am hoping to go to my team practice tomorrow. Edit: Crap!!! My team practice is in the diving well b/c there's a meet tomorrow. Doesn't do me a damn bit of good in terms of working on starts. I will probably sleep in and do my own workout to avoid the hassle of swimming amidst noise and a swim meet.

    Goggle question: Do people like dark or clear goggles best? I have trouble seeing with some of my dark speedo goggles in poorly lit pools.

    I spent the late morning/early afternoon at the Polar Bear Regatta. The weather was actually fairly ideal -- sunny and about 50. FortSon's lightweight 8 hadn't been having a good week of practice. But they did well today, winning the lightweight race, beating last year's state champs and were only beaten by 1 heavy weight boat. Happiness!

    Mr. Fort went on a pretty fast 18 mile run today and is probably on the couch for the night. He seems to have succeeded -- finally -- in rehabbing his hammie and hip substantially. He is planning a marathon in May. He's in pretty amazing shape from all his running, cycling, lifting and core work at the moment.

    Recap of day 1 of NCAAs:

    http://www.swimnetwork.com/News/Swim...y-1-Recap.aspx

    Kettleball Training:

    http://www.star-telegram.com/2010/03...round.html#tvg

    Suspension Push Up Variations:

    [ame="http://www.youtube.com/watch?v=TcAhcNK7o-Q"]YouTube- Suspension Push Ups Variations Push and Curl[/ame]

    Updated March 27th, 2010 at 10:26 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  13. Friday, March 26

    by , March 26th, 2010 at 06:02 PM (The FAF AFAP Digest)
    I threw in the white towel today. Between attending Sectionals, driving 4+ hours and then being caught in a wicked traffic jam, I'm taking today off instead of tomorrow. I may throw in the P90X stretch DVD in a few minutes. I'm pretty sore from my new exercises from yesterday.

    Speedo Sectionals was an expensive meet for me. Mini stayed at a hotel last night with her friend. She frantically texted and called me this morning while I was running around saying she forgot her back up FSII tank and that the the nascent hole in her LZR Elite kneeskin had become a real one. The tank was centuries old, and I couldn't find it. So I sped to the pool, parked illegally, and ran in to buy her a new suit 30 minutes before she was scheduled to swim.

    Rant Warning: I effen hate the new suits and the new suit rules. They are crap. They stretch out immediately and are prone to ripping because they're so fragile. Mini's first suit lasted 2-3 meets (only 6-7 events) before tearing and stretching out over 3 inches. (It was huge compared to my, now stolen, B70.) Even the guy who sold it to me said they stretch out immediately. Ugh. 2 LZR Elites + 1 stolen B70 represents $1050 + taxes and mailing fees. Oh joy. Maybe now the purists will realize rubber suits were, in fact, more economical. I still have an ancient B70. Oh, and I got a parking ticket. Rant off.

    Suit composition at the meet for women: 98% in the LZR Elite, 1% in B70 Nero TX and 1% in tanks (mostly evilstrokers). I expected to see more B70s. Why aren't the USS kids wearing the B70?! I thought they were selling like hotcakes ...

    Tomorrow is FortSon's first regatta of the season. Then, I will be forced to brave the county rec center pool, which is always packed on weekends.

    Good luck to those of you at NE Champs! I already heard Stud PB'd his 50 free.

    Article:

    Train your age:

    http://running.competitor.com/2010/0...-your-age_9141.

    Seems like this could easily apply to swimming as well.

    Diet/Nutrition:

    http://www.active.com/fitness/Articl...tm_medium=feed

    http://ow.ly/1qPaY

    Supplements (athlete blog):

    http://www.elasticsteel.net/ProductD...ntsDescription

    It was the norovirus!

    http://collegeswimming.com/news/2010...its-norovirus/

    Updated March 26th, 2010 at 08:07 PM by The Fortress

    Categories
    Uncategorized
  14. Gym + Swim, March 25

    by , March 25th, 2010 at 04:32 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    squat swings w/25 lb plate, 2 x 15
    cable twist with yoga ball, 50 x 2 x 15, each side
    alternating twisting lunges w/15 lb DB, 2 x 15
    one legged squats, 25 x 1 x 15, each leg
    box jumps (18" box), 2 x 10
    dead bugs on bosu, 2 x 25

    Then I did some new core exercises that I hadn't tried before:

    New Core:

    1. straight arm plank w/feet on yoga ball, 2 x 1:00 (this would be harder if you also put your hands on a med ball)

    2. plank row w/20 lb DBs (described this core stabilization exercise yesterday), 2 x 25

    3. wall squat against yoga ball w/10 lb med ball on thighs, 2 x 1:00 (definitely harder this way!)

    4. balancing plank: put feet on bosu and hands on 10 lb med ball, balance, move right foot to right side 5 x and left foot to left side 5 x. Do not stick ass in air; keep body straight. I did 4 x 10. This is a difficult core exercise; I had to practice a little before I could do it half decently. Fell over a couple times. lol

    5. med ball push ups, 2 x 10
    I did the tricep push up on the med ball and moved side to side. Really hard for me; I guess I'm not that used to push ups. I'd like to try this plyometric push up sometime: [ame="http://www.youtube.com/watch?v=1x23VTqeYVc"]YouTube- STX How To Plyometric push up with medicine ball for explosive power[/ame].

    6. standing chop w/bar: for this exercise, I grabbed the 45 lb bar and put one end of it in the bottom corner between 2 walls. I grasped the other end of the bar with 2 hands above my head -- almost like you were planting a pole vault pole. Then, holding the bar, I chopped downward to the left below the knee, came back up to vertical and chopped downward to the right. 2 x 25. I liked this one!

    RC work:

    internal and external rotators, 10 x 2 x 5, each arm
    med ball on wall, 2 x 25
    prone scapular scrunches, 5 x 2 x 25
    seated straight arm dips, 60 x 2 x 25


    Swim/SCY/Solo:

    Drove straight to the pool eating a banana and energy bar and did:

    Warm up:

    700 various

    8 x 50
    25 shooter, no fins + 25 scull

    Main set:

    This set (may have gotten a version from J. Miller) alternates pace 50s with fast 25s. I did the 4 x 50s as 1 x 50 EZ + 3 x 50 russian breast drill, no pullouts @ 200 pace (went 33-34s). This was a pretty hard set.

    4 x 50 @ 1:00
    :30 extra rest
    1 x 25 fast @ :30 (free)
    4 x 50 @ 1:00
    :30 extra rest
    2 x 25 fast @ :30 (free)
    4 x 50 @ 1:00
    :30 extra rest
    3 x 25 fast @ :30 (flutter kick w/board)
    4 x 50 @ 1:00
    :30 extra rest
    4 x 25 fast @ :30 (IM)
    4 x 50 @ 1:00
    :30 extra rest
    5 x 25 fast (flutter kick w/board)

    100 EZ

    Vertical Kicking:

    5 x 1:00
    odds = evils
    evens = dolphin, hands at side

    50 EZ

    Total: 2825 + VK

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

    Commentary:

    I'm pretty sore from drylands, which is making my swimming workouts difficult. But it's my first week back to hard training, so this is probably to be expected. I may actually put some biofreeze on my upper back and shoulders.

    Need to stop being lazy and enter some meets. I have this habit of waiting until the last minute.

    I mentioned on the "Cross Training with Running" thread that I may learn to row this summer for some aerobic cross training. I've never tried it before, so I think I'd need Mr. Fort or FortSon to teach me good technique.

    Mini Fort is swimming breast & fly in the South Eastern Sectionals tomorrow. (Happily, her team got the second prelim shift. ) I think this could be her last USS meet.

    Article:

    Arginine Supplement Good: http://www.sciencedaily.com/releases...0323192329.htm

    Updated March 25th, 2010 at 09:57 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Wed., March 24

    by , March 24th, 2010 at 04:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Hypoxic Set:

    4 x (5 x 25 UW shooters) w/MF @ :30

    #1 = belly
    #2 = back
    #3 = right side
    #4 = right side
    #5 = twirling

    50 EZ

    Drill Set:

    I really meant this to be an easy speed swim set, but I had NO easy speed today. My body was in slow mo after it's pummeling at the gym yesterday. So I abandoned what I had planned and did the following in an attempt (perhaps in vain) to avoid garbage yards.

    2 x through:

    3 x 50 IM order, working turns, @ :50
    2 x 50 evil kick @ 1:00
    1 x 50 scull

    MF Aerobic Kick-Swim Set:

    Stole and modified a Patrick set from a couple days ago. I mistakenly added an extra round of 100s -- lol.

    100 kicks @ 1:15/ 50 evil cruise @ 1:00 (no pullouts, worked on head position and lunge)
    extra :15 seconds rest after the 100s

    (I really should have done the 100s on a 1:10 interval, but I was too tuckered out.)

    1 x 100 @ 1:15
    2 x 50 @ 1:00
    2 x 100 @ 1:15
    3 x 50 @ 1:00
    3 x 100 @ 1:15 (w/board)
    4 x 50 @ 1:00
    4 x 100 @ 1:15
    4 x 50 @ 1:00
    3 x 100 @ 1:15 (w/board)
    3 x 50 @ 1:00
    2 x 100 @ 1:15
    2 x 50 @ 1:00
    1 x 100 @ 1:15

    100 EZ

    Total: 4450

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

    Commentary:

    Whoa! IN HTFU-ing yesteday, I did a number on my "itty bitty" "all girl" body. Was very sore, especially the upper body. It's so hard to do a quality swim in that condition. In any event, I toughed out this workout. Hopefully, it will have contributed incrementally to some aerobic improvement. I got a little carried away with the last set, which I didn't realize was 2500.

    Going to use the stick on the legs tonight. This is genius -- SwimmieAvsFan/Mollie brings the stick to meets. I will definitely do this at my next meet and give the calfs a "massage" between events. Feel like a bit of a bonehead that this did not previously occur to me.

    Trying to decide if I should do the April 10 meet. I dislike swimming completely beat up, and don't want to rest. It's also the same morning as a fun run my 9 year is doing. But I guess she could just have some daddy time ...

    USMS Mag:

    I haven't received my copy of Swimmer yet, but I see Jimi is in full on whine mode about his negative press from our "Both Sides of the Lane Line" articles. One day, he'll come over to the dark side. Being an "old man" doesn't seem very compelling.

    Core Stabilization Exercise:

    Mr. Fort gave me a new exercise from his trainer. Take 2 dumbbells, get in push up position, except have the DBs touching under your chest. Get in straight arm plank position. Then do a "row" to the chest with one DB. Repeat with the other one. While doing this, do not shift or transfer weight, but instead use your core. Sounds hard to me.


    WSJ Article on why core work works:

    http://online.wsj.com/article/SB1000..._RecentColumns


    TRX:

    I am (finally, in my typically uncoached and untrained state) going to see a trainer next week to get some further tips on core training and get trained on the TRX system. Mr. Fort was doing "suspended" planks last week with his feet in the TRX straps. He says it's harder, and that the trainer emphasized the benefits of TRX for swimming.

    TRX: http://www.fitnessanywhere.com/?_kk=...Fdlw5QodyB-UzQ

    Pre-workout formulas:

    http://ow.ly/1quCl

    Spring allergies hard to treat:

    http://ow.ly/1qpWH

    Supplements don't help bone density:

    http://doctor.ndtv.com/storypage/ndt...ns_bones.html

    Updated March 24th, 2010 at 09:28 PM by The Fortress

    Categories
    Swim Workouts
  16. Vids + Sun-Tues., March 23

    by , March 23rd, 2010 at 04:23 PM (The FAF AFAP Digest)
    Sunday:

    Hot Yoga, 90 minutes:

    Felt like a good stretch out after the meet.

    We had an exceedingly bossy instructor though. I don't mind being corrected on positions, etc. But I don't like being scolded if I move or whatnot. I am just not a still and soulful person. So at one point I told him that I view yoga purely as cross training and am not a perfectionist yogini or bikram addict. Shouldn't have picked on me after I had my suit stolen! (Which I am still sour about.)

    I got a horrible ab cramp during one of the postures. I'm sure it was due to dehydration from the coffee & wine during and post meet. They are sooo painful.


    Monday:

    Swim/SCY/Solo:

    Only had an hour to swim, so did some easy aerobic work and played with MF Dolphina.

    Warm up:

    700 various

    Main Sets:

    12 x 50 w/MF @ 1:00
    odds = evil
    evens = double shooter

    50 EZ

    CS Kick Mountain:

    dolphin kick w/board & MF

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

    50 EZ

    5 x 50 @ :50
    done as 25 easy speed fly + free

    My breakouts were so awful, I stopped doing these to avoid becoming the Kara Goucher of fly breakouts. Sheesh.

    5 minutes of vertical kicking,
    alternate evil and dolphin

    50 EZ

    Total: 3000 + VK

    Drylands:

    5 x 15 stacked feet push ups


    Tuesday:

    Drylands:

    med ball slams, 12-13 minutes
    single arm lat pulldown, 60 x 2 x 10, each arm
    narrow grip seated row, 90 x 2 x 10
    goblet squat, 65 x 2 x 15
    total ab machine, 110 x 1 x 20, 130 x 1 x 25
    wall squats, 2 x 1:00
    handstand, 2 x :45
    back extensions, 25 x 2 x 15
    hanging straight arm leg raises, 1 x 15
    squats w/med ball toss in the air (10 lb med ball), 2 x 15
    Icarian incline lever row, 80 2 x 10
    power wheel roll outs, 2 x 20
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 1 x 25

    Tabata jump rope
    (8 rounds of 40 seconds hard + 20 seconds rest)

    Yikes, this was super hard! I didn't do it in true tabata style. I was at more like a 8-90% pace and kept catching the rope in my feet. Hadn't jump roped in awhile.

    Saw someone getting trained on TRX today. Looked kind of cool.


    Swim/SCY/Solo:

    Modified a couple Geek sets today. Except after mega drylands, I didn't seem to have a super "fast" gear. When my shoulders and hammies are sore, breast with a dolphin kick is the easiest thing to do.

    Warm up:

    600 various

    Main Set #1

    3 x through:

    3 x 50 drill @ :50
    2 x 50 drill @ 1:00
    1 x 25 EZ
    1 x 25 fast

    #1 = russian breast drill, breast pull
    #2 = single arm fly, chest press fly
    #3 = russian breast drill, breast pull

    100 EZ

    Main Set #2: Aerobic Kick

    20 x 50 kick w/fins, done as

    1-5 backstroke kick @ :45
    6-10 backstroke kick @ :40
    11-15 dolphin kick w/board @ :45
    16-20 flutter kick w/board @ :40

    100 EZ

    Main Set #3:

    4 x through

    1 x 100 evil @ 2:00
    75 cruise + 25 fast
    1 x 50 EZ
    1 x 50 double shooter w/fins

    50 EZ

    Total: 3550

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

    Commentary:

    Trying to HTFU and get back on track.

    I'm very annoyed I can't seem to post my blog entry from yesterday. It had my workouts for 2 days, a B70 suit analysis and youtube videos of a couple of my races. I have no idea why I can't post it; I've tried 3 computers. Edit: I seemed to be able to edit it in piecemeal. Sorry for the super long blog entry!

    B70 Knee Skin vs. B70

    I was mulling over the time differentials between my in season times for 50 fly/back with a textile kneeskin vs. full "rubber" nero comp bodysuit. (I don't have an in season nero comp time in the 50 free.)

    50 fly:

    nero comp = 30.7
    knee skin = 31.5

    50 back:

    nero comp = 31.7
    kneeskin = 32.5

    The in season swims with the nero comp were done after I had started lifting, so it's a pretty fair comparison. So the difference was .8. I made more miscues on both these races, especially fly, than my other comparable ones (see video below for fly). Also, my nero comp swims were done in a faster pool (U of Md).

    I've always theorized that the bodysuits gave you about .5 for 50 yards. So it would be slightly more, maybe .6 for SCM. Adjusting for miscues and slower pool conditions, I think I was pretty close to this. If you don't make any "adjustments," I'm still .8 off in a slightly slower pool in meters.

    I would like to note that I did not say even one whiney word about the lack of a tech suit at the meet. But one of my male teammates was cursing up a storm!

    Videos:

    My 9 year old used her flip to videotape my 50 fly and 50 free, which she came to watch.

    50 fly:

    You can definitely see the two major warts on the breakout and turn in my 50 fly. I had a great reaction time on the start despite being held a long time (wish I could always do that!), but my entry was way too shallow. So with my usual # of dolphin kicks, I was on the surface way too quickly. My dolphin kicking looked less effective than usual as well; my teammate Barb noticed this as well. Don't know if I wasn't kicking hard enough or whether my belly SDKs are simply worse without the nero comp. (I didn't feel this way on back particularly, although I could add an extra kick without the nero comp.) I think I lost quite a bit of time on the breakout and turn. But what can you do when you have a goggle leak? Help Wolfy!

    [ame="http://www.youtube.com/watch?v=cd4h91x5uWY"]YouTube- 50 fly Albatross[/ame]

    I was right next to Pete "Nuthin But 50s" Reider. We tied in both fly and back. lol

    50 free:

    Decent race. I did look slightly tired the second length, my turnover was definitely slower than I've seen it in the past, and I breathed more than normal. I didn't have much rest after fly, so could probably have used more recovery time. My former now not so secret 6 foot nemesis is in the lane right next to me. I got her in fly; she got me in free. We chatted a long time at this meet -- found out we both have 17 year old sons that row crew and are looking at some of the same colleges.

    Oh, another detail told me by another teammate and caught on video: I lifted my head up right away after the entry. No idea why. Mental error.

    You can get a brief glimpse of the "Fastest Woman in the Water," Mollie Grover, a few lanes over. Her turnover was much faster than mine. This underscores the need to do lots of fast 25s ...

    http://www.youtube.com/user/Fortress.../0/LztZScU2UFg

    Article:

    Article on Vitamin D: http://www.eatmoveimprove.com/2009/1...-at-vitamin-d/

    Updated March 23rd, 2010 at 07:25 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  17. Mixed SCM Meet, March 20

    by , March 21st, 2010 at 11:25 AM (The FAF AFAP Digest)
    I had a great night's sleep and felt the best I have in a long time in the morning. Felt good in warm up and won the battle of the new non tech suit (almost gave up, but prevailed after 25 minutes or so). It was fairly comical -- there were signs posted everywhere saying "Remember, No Tech Suits!"

    Unfortunately, I had probably my worst pool experience breathing wise ever. After warm up, I was hacking up a storm and wheezing the whole meet. I moved outside mid way through the meet, and this seemed to help some. I was SO glad I was only doing 50s in light of this. I think because of this, though, I was not really tuned in mentally and had some execution issues.

    50 back, 32.5

    I was pretty happy with this time. It was a solid swim. I was fussing with my cap at the beginning of the race though and spaced out on the start. The starter was holding everyone a LONG time. I had a bad reaction and got off slowly, which is uncharacteristic. I then just mindlessly started counting kicks -- as if I was doing a shooter in practice. I got to 14 and thought, holy crap, took another kick and hurried to the surface. Wolfy said I was right on the 15 meter mark and had a good breakout. Mollie said definitely one less kick. My cap was also slowly coming off the second length, which felt weird. In sum, I thought it was a pretty good time considering I had been sick the last 2 weeks and was not wearing a tech suit.

    50 fly, 31.4:

    My stroke felt good. Too bad noting else worked! lol. I dove in and my right goggle lens leaked. I took too many dolphin kicks, was kicking at the surface and had an awful breakout. Speedo saw it in all its glory. Because of my goggles, I couldn't pick up the wall. I think this was perhaps the worst fly turn I've ever done; I kicked in two yards instead of taking another stroke. My teammate said I easily lost .5 on the turn. Had a good second length. If I had had even a mediocre breakout and turn, I think I would have been 30+. So the time isn't too bad considering.

    50 free, 29.2:

    I was feeling the effects of the breathing problems at this point. Had a lackluster swim, took 3-4 breaths instead of my customary 2, and felt like I was flailing and dying at the end. Barb said I looked "tired" on the 2nd length.

    200 Mixed Free Relay, 1:55:

    Swam with William, Barb and Speedo. I led off and completely missed my turn. Ouch! Speedo had a great leg on this relay.


    Saw a lot of great racing at the meet. The 100 IM was fun to watch. Chris needs to get a lesson on the Roddin turn from Mr. Roddin himself. Jeff just smoked everyone on that transition turn. He and Speedo had a great race in the 50 free as well. Speedo needs to realize that he's a sprinter not a distance geek despite all his short rest training!

    Funny meet tidbit. I was in the same heat for 50 back and 50 fly as my friend with the forum moniker Nuthin But 50s. After much trash talk, we did the exact same time in both events. lol

    Went to the Social afterward, which was much fun and gossip filled. I ate a lot of salad and fruit and looked longingly at the pasta.

    The only real downer of the meet was that I got home and found my B70 had been stolen. I remember showering with Barb and struggling out of it and putting it on top of my swim bag. Big mistake in retrospect. I then went off to dry my hair etc. Then there was a huge influx of swimmers and swim moms into the locker room. I packed up thinking I was throwing my towels etc on top of my suit. Got home, no suit. I haven't had a suit stolen before. Really a bummer as I only got to wear it once and was counting on using it for the LC season. I feel like I've spent enough money on suits for awhile. Not inclined to replace it right now.

    Commentary:

    It was a fun meet -- as always! My only criticism is that the starter sucked. We were held a very long time on the blocks. I think I made a mistake by warming up in the diving well (which I love there) and not in the competition pool. I think I would have had better turns if I had done that.

    Summary: Not bad considering, and there's not much one can do about a goggle problem. I think my ability to improve in the sprints, at this point, is severely limited by my inability to do starts at practice. I may just have to start doing 25s diving from the side of the pool. Even if I went to Mason during the week, the pool with blocks is always closed during the 12-2 lap swim. Im going to beg Wolfy for a private coaching session if he can fit it in.

    I find myself wishing that, like Chris, I didn't have a meet until Nationals. After the last month, I'd like to just buckle down and train without interruption. I'm worried Zones will really interfere with this, and cause me to be wiped out the week after. So I'm unsure how to approach Zones and how many events to swim. I can't really skip the meet as my team is hosting! And it is a good opportunity to get block work/speed work. Not sure how to proceed ...

    I actually don't feel too sore today. My throat and chest are a bit ravaged from all the hacking. I'm hoping to go to hot yoga later for a "detox."

    Oh, and just for Geek. I have found my version of the "flaxative." Flax seeds don't phase me, but liquid magnesium does. But at least I avoided the dread calf cramps this meet.

    Updated March 21st, 2010 at 03:16 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  18. Friday, March 9

    by , March 19th, 2010 at 04:15 PM (The FAF AFAP Digest)
    I just did a meet-ish warm up as well:

    Swim/SCY/Solo:

    400 swim
    200 kick
    200 fly drills

    Main Sets:

    4 x (4 x 25)
    #1 = easy speed fly
    #2 = EZ
    #3 = shooter on back
    #4 = EZ

    50 EZ

    3 x (25 AFAP + 75 EZ)

    Total: 1550

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

    Still feeling plagued by allergies, but whatevah. Mr. Fort, who is now home, said, "You better ratchet down your expectations." I laughed because I don't really have any for this meet. Which, in reality, is kind of a bummer because I have always enjoyed this meet and swum pretty well. I will still enjoy the meet! But I have no idea how my 50s will stack up timewise. And that is complicated by the suit change.

    Speaking of which, HOLY CRAP!!!!!! I opened the box with my B70 Nero TX in it, and it looks like it was made for my 9 year old. No jokes. I showed it to Mini, who laughed. It looks demonstrably smaller than her/our Speedo Elite suit. When I held them side by side, there seemed a few inches difference in length. (So perhaps Big Noodler is right and the suits stretch out ASAP and are no good after a couple meets?) I am going to bribe Mini to try it on for me the first time, at least that's my plan. It looks like it would take multiple tries for me ... The straps look stretchier than the Pro and, like the new Speedo, there are no seams.

    Edit: OK, Mini got the TX on in 5 minutes. I have no idea how she does that ... It seems to fit/look pretty much like the Speedo. It looks smaller in the chest area (good for me) and the legs are almost transparent, so I think the fabric is slightly different there than on the Speedo. Alright, my turn to try it now shortly. It will take longer b/c I have a bigger ass from all those squats. Lovely. I'm sure Julie's "2 words" will aptly describe the result.

    And yay! Glad the meet doesn't start till 3! Sleepin' in.

    Oh, I asked my doc about ExFuse7, which I noted yesterday some athletes were using as recovery tonics. He said:

    "Basically it is a good drink, but experts say it may not be any better then
    antioxidants in foods like blueberries and blackberries/ pinapple and other high
    antioxidants. Antioxidants by these industries are measured by Orick value
    (spelling? ) which works well in the petri dish but no one has shown this
    relationship to be true in the human cell or body. None of these products are
    100% organic or standardized fully."

    Updated March 19th, 2010 at 05:42 PM by The Fortress

    Categories
    Swim Workouts
  19. Thursday, March 18

    by , March 18th, 2010 at 06:09 PM (The FAF AFAP Digest)
    Swim/SCY/Slow:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Hypoxic Set:

    10 x 50 double shooters w/MF @ 1:00

    50 EZ

    Speed Work:

    4 x 25
    odds = fast evil w/ MF
    evens = EZ

    100 EZ

    1 x 50 AFAP evil w/MF
    went high 29

    100 EZ

    4 x 25
    odds = AFAP free w/fins
    evens = EZ

    100 EZ

    1 x 50 dolphin kick w/board & MF
    went 23
    tons of calf cramps, ouch
    forgot to take magnesium (Sports Legs) before working out

    100 EZ

    Total: 2050


    ART, 30 minutes

    My doc commented that I was tight. Not surprising since I've been too tired and lazy to stretch. hehe And there was some soreness in the "fly-back" muscles. I think this is just due to the fact that I spend about 75% of my swimming in a streamline position.

    He did say it was good that I laid low and didn't overdo it this week. I only hope I can overdo it next week! I'm penciling in a bikram class for the day after Albatross.

    We discussed supplements again briefly in light of the "snake oil" articles from the Post. He hadn't read them, but did say that the problem with the supplements used in those studies to test disease prevention is that they are of OTC not medicinal grade strength. I wish there was more research done on the benefits or lack thereof of supplements for athletic performance. But, gee, I guess disease is more important.

    Here's an article I saw about nutrition (as opposed to supplementation) for athletes: http://www.active.com/running/Articl...tm_medium=feed

    I read some of the comments on this article. It seems runners are using the following for post workout recovery: Advocare, https://www.advocare.com/10015953/St...lavor=B&size=P, exFuse 7 PROformance, http://www.extractfuzion.com/shop/vi...=1&productid=4, and Body Fortress Advanced Whey Protein, http://www.substancereviews.com/supp...r-ratings.html. Looks like a couple of these have creatine in them. I didn't realize Advocare products had that ingredient ...

    Jimi is pitching a story to Men's Health on PRP. http://www.treatingpain.com/diagnosi...ch-plasma.html; http://www.terumo-cvs.com/optimizing...elet_gel.shtml. As far as I know, I'm the only masters swimmer that has attempted that for shoulder repair. But, sadly, since I am a chick, men's health doesn't care about my experience ... lol. So Jimi may try to experiment on himself!

    Article on Caffeine: http://www.psychologytoday.com/blog/...ee-ladies-only

    Article on late night snacking: http://www.examiner.com/x-10302-Phil...-healthy-foods

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


    Commentary:

    I am bored to death with feeling sickish, tired and doing dreadfully dull workouts. I'm mostly recovered, but now feeling allergy symptoms in the ENTs. I'm reverting to an Ande-ism and have resolved to just "act as if" I'm perfectly healthy and ignore all symptoms of any Jimi type malaise. So there.

    I'm not looking forward to trying on my kneeskin, which I hope does, in fact, arrive tomorrow. Julie Mulie already tried hers on and was traumatized by the experience. I expect to be as well. I've always said that kneeskins were NOT the way to go!

    Updated March 18th, 2010 at 10:59 PM by The Fortress

    Categories
    Swim Workouts , ART
  20. Wed., March 17

    by , March 17th, 2010 at 04:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Hypoxic Set:

    20 x 25 shooters w/MF
    1-10 on back
    11-20 twirling

    50 EZ

    Speed Work:

    1 x 50 AFAP back w/fins
    went 24
    blew past the 15 meter mark on the first 25 though

    150 EZ

    1 x 50 evil @ 90% (working on long streamlines)
    went 32

    100 EZ

    3 x (25 AFAP free + 50 EZ)

    some freestyle turns at race pace

    100 EZ

    Total: 1975

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

    Commentary:

    Still gradually improving health wise. Geez, does it have to take so long?! Still having some nasty sinus pain too, so heading back to the neti pot. I don't like to use my pool as a gigantic neti pot like Jimi.

    I'm slightly gruntled by my training in March. I feel like I've gotten somewhat off track. I'm trying to placate myself by noting, as Speedo and Chris have, that sometimes the body needs a break. Still, I'm ready to get back to regular training. I think I'll add back some aerobic work for a few weeks, but still focus on speed and strength in both the pool and gym. It's hard to believe it's only 2 months until Nats!

    WRT drylands, I saw a mention of a "snatch balance" exercise on the Cross Fit facebook site. I asked for and they sent me a video. [ame="http://www.youtube.com/watch?v=DrYjUy1BiI4"]YouTube- CrossFit Snatch[/ame] Looks like it's worth trying, a nice variation of a couple exercises.

    And great news wrt to my B70 customer service issue. After sending a third email, I got an email from the Pres of US Ops asking me to give him a call and I spoke to him last night. He apologized for the confusion/delay in my order, and mailed me both a new nero comp and a nero TX kneeskin. I am thrilled! I will get to try out the new B70 kneeskin at my meet this weekend. I asked Mini Fort about her Speedo and, as mentioned on the forums, she did say it stretched out very quickly.

    The rest of the day is super super busy. I have 4 kids practices to chauffeur around too, as Mini has added travel volleyball to the schedule. I will try to stretch tonight. I simply haven't had the energy for it on other nights. I have an ART appointment tomorrow, so I guess the timing for that is good given my delinquency.
    Categories
    Swim Workouts