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

  1. Vid + Yoga

    by , April 28th, 2010 at 09:31 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I did feel rather killed from yesterday's killer mode double, so I just went to hot yoga today. Great stretch. Great for the back.

    I had a couple ab cramps during class. I think this was a result of residual inadvertent glutening the last couple days. Sunday, at our late post meet lunch, I started eating a salad before realizing that there were flour tortilla strips in it. Then, yesterday, I ate a burrito from Whole Food in a corn tortilla. Thought it was safe, but later (after a reaction) read the label and saw there was wheat flour in it. Geez. I have the usual lovely red neck rash.


    50 Evil Video:

    Chicken of the Sea taped my cyclops 50 evil from Zones (33.72):

    http://www.youtube.com/user/saddlebagz69.

    Another of my trademark awful starts. After getting some advice, I'm going to stop leaning back ala Crocker and tilt forward ala Stud. My hips are just too low using the other style, and it is causing me to thwack my legs and feet on the start. The thwacking no doubt slows down the underwater portion.

    Though I can't go off the blocks at my usual practice pool, I'm going to do more off the side.

    Jim Corbeau suggested I switch to a grab start. But I've never done one as a master, and I don't want to tinker with that right before Nats. I know Wolfy likes the grab start, but it seems that you get off the blocks more slowly. One thing I have going for me is getting off the blocks fast. My start looked much better/faster leading off the 200 free relay. See [nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia].

    I was pleased to see I was lunging/undulating better than previously. Now if I could just correct my head position ... Still, all in all, it's 4 seconds faster than my first 50 evil as a master.

    Nutrition:

    I'm making an attempt to switch myself back to whey protein isolate for my smoothies, as whey seems superior to hemp for building muscle. I found some whey protein at Whole Foods that is supposedly lactose free & gluten free. However, on the supplement facts on the back, it then says it contains milk and soy. How can it contain milk and be lactose free? Hmm ... in any event, I'm taking lactase enzymes with it to aid in digestion.

    Resistance bands:

    May bring my band on vacation with me:

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


    Lactate Suffering:

    Tomorrow, Speedo and I are doing a Jim Corbeau "suffering set" to train our bodies to "buffer" our lactic acid while racing. It sounds like a real puker, and I am having a bit of a Geek-like reaction to it. I clearly need to HTFU. I will definitely be doing an active recovery workout on Friday ...

    6x thru the following:

    - 50 FR swim at 85% on :40,
    - 50 BR swim @ 95% on :45,
    - 25 BR swim @ 100%,
    - 75 EZ
    - :45 sec rest
    - total interval is 4:00

    Updated April 28th, 2010 at 09:59 PM by The Fortress

    Categories
    Yoga
  2. Back to Killer Mode, April 27

    by , April 27th, 2010 at 08:07 PM (The FAF AFAP Digest)
    Drylands:

    skull crushers, 50 x 2 x 15
    goblet squats, 65 x 2 x 15
    standing lat pulldown, 140 x 2 x 12
    box jumps, 1 x 10
    altitude drops, 1 x 15
    straight arm plank with feet on yoga ball, 2 x 1:00
    wall squats, 2 x 1:00 (too easy, need to do this much longer)
    lateral bunny hops over bench (ouch!), 1 x 1:00
    pole vaulters w/45 lb bar, 45 x 2 x 25
    med ball slams, 2 x 10
    twisting med ball slams, 1 x 15
    dead bugs on bosu, 2 x 25
    good morning darlings on bosu, 2 x 50
    (need to add ankle weights to these)
    russian twists w/25 lb plate, 2 x 25

    15 minutes of various RC exercises, including the ones Mollie showed me at the meet.

    Ate an energy bar and banana and drove to the pool ...


    Swim/SCY/Solo:

    I ripped off & remixed Geek's workout from today. I love the blogs for this reason -- you can steal a workout outright or use the structure and adapt it to your own training needs. This is so very valuable when you're training solo.

    Warm up:

    600 various

    Aerobic Set:

    3 rounds (fly w/fins, back, breast)

    2 x 100 kick
    2 x 100 drill
    2 x 100 pull (except didn't pull fly; did single arm fly again)

    I used about a :20 RI

    Speed Set:

    With fins, 2 rounds of:

    1 x 100 fast kick
    1 x 100 EZ
    1 x 100, done as 50 fast kick + 50 EZ
    1 x 100 pull
    4 x fast 25s @ :45
    1 x 50 EZ

    1st round = flutter w/board. Went :58, :25 and 11s on the fast stuff.
    2nd round = backstroke kick. Went :56, :25 and not sure of times on the 25s.

    The 100s really hurt. I didn't pay attention to intervals on these and took plenty of rest.

    100 EZ

    Total: 3650

    Got out right at 4:00 as the FISH were starting their practice. Kate Zeigler said hi and hopped in my lane.


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

    Commentary:

    I slept in a bit more this am after getting my youngest off to school and felt relatively good at both workouts. I seem to have recovered much more quickly from Zones this year than last year. Last year, I was blasted for days. I think the fewer events and post-meet massage helped.

    Video:

    Here is the youtube link to the GMUP 200 free relay at Zones. I led off and was wearing my Speedo kneeskin. I wore it to get a comparison to my other bodysuit 50 free swims. It was closer than I expected. Jim Thornton narrates. For some reason, he was worried I wouldn't "attack" the race (perhaps because of the reverse placebo effect?). But I would never let relay mates down! The women next to me is a speedy Red Tide swimmer. It looks like she got me coming off the turn when I was too deep. But I was happy with my reaction time on the start. It seemed faster than my open 50 free the next day that was also video'd.

    [nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia].

    Question:

    Does anyone remember if leadoff splits from free relays at Nats are automatically put into the database? Or do we have to submit a split request? I know this was discussed recently on the forums, but can't remember what was said. I think it's automatic? I have one more shot at the 50 free at Nats. And I need it because there were some crazy fast ladies in my age group at IL States, including a super speedy new 45 year old.


    Relays:

    I got notification today that two of my chick relays are officially AA. And with 2 different teams! One was my Women's 400 medley relay with GMUP. The other was my ABM Women's 200 free relay from Indy. It was an honor to swim with such fast chicks!


    Interesting blurbs:

    Customizing Workouts:

    Strict plans may slow your progress, according to a study in The Journal of Strength and Conditioning Research.

    A group of people in a weight-training class were given identical workout lists; half could choose their workouts, while the others were told which to do. After 12 weeks, the group that could choose had greater strength gains compared with the guided group.

    The author says the reason is that they could opt for easier moves when they were tired, saving tougher sessions for when they felt ready. Listen when your body tells you it is due for a slower pace workout. You’ll recover better and get more from your workouts.


    Vitamin D:

    http://www.webmd.com/healthy-aging/n...src=RSS_PUBLIC


    Another Dryland Study Abstract:

    ABSTRACT
    Zampagni, ML, Casino, D, Benelli, P, Visani, A, Marcacci, M, and De Vito, G.

    "Anthropometric and strength variables to predict freestyle performance times in elite master swimmers. J Strength Cond Res 22: 1298–1307, 2008—The aims of this study were to determine in elite master swimmers of both genders whether, using anthropometric variables and the hand grip strength measure, it was possible to predict freestyle performance time, whether the considered predictors were related similarly to different events (50, 100, 200, 400, 800 m), and whether they were the same in male and female master swimmers. The relationships between performance times and age, body mass, height, arm length, forearm length, forearm muscle volume, and hand grip strength were examined in 135 elite master swimmers. Pearson’s simple correlation coefficients were calculated and then prediction equations were developed. Age, height, and hand grip strength were the best predictors in short-distance events, whereas only age and height were predictors in middle- and long-distance events. The correspond- ing coefficient of determination (R2) of performance times were 0.84 in the 50-m event, 0.73 in the 100-m event, 0.75 in the 200-m event, 0.66 in the 400-m event, and 0.63 in the 800-m event. These regression equations were then cross-validated in a control group of 126 nonelite, age-matched swimmers, obtaining significant and good correlations for all distances (range, r = 0.67 and 0.83; p , 0.01), indicating that predictors are valid in an extended sample of master swimmers. Differences between sexes were not found in 50-m event, but were present in all other events. These models might be useful to determine individual performance times by contributing to improving the individual’s training program and the selection of master swimmers. Coaches could have better accuracy in determining whether an athlete needs a strength training program in order to optimize performance time."

    Updated April 27th, 2010 at 10:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Masters Swim Meets / Events
  3. Vids + Monday, April 26

    by , April 26th, 2010 at 10:58 PM (The FAF AFAP Digest)
    Massage:

    Had a massage scheduled today to try and work out the kinks from Zones quickly. I had tight calves, quads, pecs and sore shoulders. I was dead afterward and took the rest of the day off. I'll be back at the gym and in the water tomorrow. At least that's my plan!

    100 fly, 1:02.7:

    Here is my 100 fly video from Zones, courtesy of Chicken of the Sea. [nomedia="http://www.youtube.com/watch?v=B1nzq-a8yLY"]YouTube- Leslie's 100 Fly at Zones 2010[/nomedia].

    My previous fastest untapered time was 1:04.4 (and I rested a few days for that). So I was happy with the 1:02.7. And I was in a heat with all 30 & unders, save 1 other I believe. I am coming up too high to breathe, I can see. I'm not as flat as when I swim the 50. I wasn't really slamming my underwater SDKs, but more trying to stay under and conserve energy on them. I may work those harder at Nats, since it's my arms that always seem to fail. I thought the piano was worse than it appears on vid. Still, always a painful race for me as a master, though it was my fav as a youth.

    50 free, 25.6:

    Here is my 3rd 50 free of the meet, at the end of a trying day on Sunday. I was really tired. Lane 8 in the deep end isn't so bad though. There is just the slippery steel wall to contend with. This was only .1 faster than my 50 free at the end of Saturday with a kneeskin that was a size too large. I have to conclude that choice of suit doesn't effect my 50 free unduly.

    [nomedia="http://www.youtube.com/watch?v=eZl1HyvvV7s"]YouTube- Fort 50 FR.AVI[/nomedia]


    Amanda video'd my 50 evil as well, so we can see my none DQ version of the stroke at some point.

    Here are some photos of Stud and I duking it out before our 50 evil gridge and a classic shot of Stud commenting for Tom's 1650.

    Updated April 26th, 2010 at 11:22 PM by The Fortress

    Categories
    Uncategorized
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  4. Day 2, CZ

    by , April 26th, 2010 at 12:08 PM (The FAF AFAP Digest)
    Had a wonderful time watching The Hangover with my wolf pack and got a decent night's sleep. But, unfortunately, I woke up with major GI issues that lasted throughout the meet. I'm not sure what triggered it. I didn't do or eat anything really differently. And I had confirmed that the barbecue sauce at our RH&B post-Sat meal was gluten free. I can only think it was the extra magnesium I took in an effort to ward off calf cramps. This has never happened to me to this degree at a meet, and it was a real drag.

    100 IM

    missed it due to GI issues

    100 breast, 1:15, DQ

    The time was slower than I had secretly hoped, but I think I was dehydrated. I also went way too deep on every pullout and had to float and jerk my head up to get to the surface. This led to a huge dead spot every length. Clearly, I need more practice off the blocks in a tech suit.

    I would have won this event, but, to my chagrin, I was DQ'd. If there had been some reasonable explanation, as in when Chris was DQ'd in his 400 IM, I would have shrugged it off. But this was such a bogus DQ, I was ticked off. The S&T judge, who was also doubling as deck ref, said I took "two complete breaststroke stroke cycles underwater" and wrote "pull, kick, pull, kick." He was dead wrong. I'm not an 8&U and I know better than this. I don't even do that drill in practice. After a few moments of fuming, I went to talk to him. I told him what I do every length --- scull hands slightly out to be sure the judge can see this, dolphin kick, pull down, and kick up. I thought perhaps he had confused this for two stroke cycles since I had unusually long pullouts past the 15 meter mark. No, he insisted I took 2 breaststroke kicks. No way.

    Because I was certain he was wrong, I decided to protest. Unfortunately, since he was also the deck ref, there was no ref on my pool (who would have seen the swim) to protest to. I raised my protest to the meet ref on the men's pool. He wouldn't reverse the call b/c he hadn't seen it and it was a judgment call. Not unexpected. Then I had a convo with Paul Wolf and we went to look at the exact wording on the DQ slip. The language was written as above, no box checked. So the DQ was not, as it should be, "written to the rule." I protested again to the deck ref, who admitted this was true and then to the meet ref. The meet ref agreed to talk to the deck ref at the end of the meet. But he refused to overturn the DQ on this technical basis. I felt better for having tried to reverse the situation though.

    In reality, the 100 breast isn't big deal for me; I was just ticked off on principle.

    100 back, NS:

    Since I wasn't feeling well, I had decided to do a 50 back split and count SDKs. But the meet was moving so fast on the women's side of the pool (a pet peeve of mine about this meet) that I missed this event while lodging various protests and talking to my meet director-coach.

    50 free, 25.6

    I decided to swim this event again, since I had missed backstroke. I was quite tired and and really needed to run to the loo, but swam anyway.

    This was almost exactly the same time I swam in the kneeskin at the end of the day Saturday. But it was nice to log 3 x 50 frees under 26.

    Women's 200 medley relay:

    We finished 2nd in our age group, which was 25+. I swam the fly leg and went 27.3 with a very safe start. I did do it as a no breather. I should have taken one more SDK on the second length as my right arm was stuck underwater a little at the breakout, probably costing me a few tenths. It wasn't that hard to do as a no breather. But it made picking up the walls more difficult.

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

    Summary:

    day 1 = very good
    day 2 = frustrating

    Still, I was having trouble getting excited for this meet with Nats looming, and logged some good times. My legs were still tired with only a week rest and having done hot yoga the Sunday before. I'm looking forward to a week of regular workouts this week. Today, though, I'm thinking the massage I have booked to get the lactic acid out and work over my sore shoulders sounds pretty good. Thankfully, I don't feel nearly as thrashed as last year when I swam more events and think I will be rebound more quickly.

    I have resolved not to use this meet as a taper meet next year. With two pools, and the women's pool running so fast, it is not a good match for me. I'm always frustrated by the lack of sufficient rest. I am thinking about NE SCY Champs. Alternately, if travel is nixed or frowned upon by the fam, I'll just swim the 4 50 and forget my 100s. (I am kind of tickled to have the Zone records in all 4 50s.) In any event, next year I'll be more focused on meters than yards since I'll be FINA 50.

    I'm feeling a little star crossed lately. I'm really hoping I can avoid cramping, goggle issues, the flu, pool closures, lost contacts and GI issues at Nats. But I guess if it happens, I'll be well used to it.

    On a different note, my son's lightweight 8 won their race on the Potomac this weekend. But on the way back, on of the fasteners for the boat broke, it rolled out onto the road and was driven over by 3 cars and ruined. It's covered by insurance, but it takes awhile to get a new boat. I think they're hoping to borrow one, but that could put a crimp in their season. Really bizarre freak accident.

    Updated April 26th, 2010 at 02:12 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  5. CZ, Day 1

    by , April 24th, 2010 at 07:47 PM (The FAF AFAP Digest)
    Day 1 of Colonies Zones:

    Everyone staying at the compound did very well! Good compound mojo.

    50 free, split from 100 free, 25.3

    I was very pleased with this time. It's my second best time ever and best time not fully tapered. It was especially good since I had goggle problems again. I was trying the TYR Tracer clear goggles, but I couldn't seem to get them to seal well on my left eye. They leaked and wiped out my left contact. Never had that happen before ... To my horror, I did not have a spare in my bag. So I became a cyclops swimmer.

    I had a very good start and a decent turn. I didn't feel fully warmed up though and tightened up toward the end. Still, very happy with the time! And it is better than my Zone record of 25.5 set a couple years ago. And much faster than I swam in Richmond in February.

    50 breast, 33.72

    I went too deep on the start and had to float to the top on my breakout, jerking my head up. But I did NOT flutter kick to the surface! My left goggle leaked again, but since I was a swimming cyclops, it mattered not. I tossed the goggles and borrowed a pair of speed sockets from a friend. These are the perfect fit for my head, and I understand I can order the in clear. Swimoutlet, here I come.

    As to the time, this is a PB for me, and breaks my Zone record of last year of 34.1. So I was very pleased again. With a better start, I think I can improve further. Chicken of the Sea video'd this for me. Stud won our grudge by busting out a 33.27. (And, take note, Geek, he also went a 1:00.1 in a brief in the 100 free, getting very close to that barrier you said he'd have trouble reaching ...)

    100 fly, 1:02.7 (29/33)

    I didn't scratch and no goggle issues!!! I wasn't looking forward to the race though, but was determined to swim it just for some pre-Nats practice. I didn't feel great. There was some uncertainty on my part as to how many dolphin kicks to take per 25. I hadn't resolved this pre-race. Rob B. told me I was dropping my hips some and bending my knees to much. But my breakouts were fine. The piano, as expected hit big time on the last 10 yards. Still, I was very happy with the time again. It's my 2nd best time ever, and my fastest without a full taper. It broke the Zone record of too.

    200 Free Relay, leadoff 25.7

    My relay mates wanted to scratch the 400 medley relay, and I can't say I minded at all. I was quite tired after the 100 fly. So we geared up for the 200 free relay instead. I lead off (why do I always have to lead off? lol) Before the relay, I changed into a FINA legal Speedo kneeskin to compare 50 free times. I was tired for this 50, but perhaps not sufficiently warmed up for the first one, so I felt like these factors canceled each other out. I had a good start and went a little deep on the turn. Still, I had expected to go a mid 26 with the kneeskin and feeling so tired. I was quite surprised to see the 50s were only .4 apart.

    I'm looking forward to tomorrow, but not sure I'll be able to (or want) to swim 3 100s + a relay.

    Now, off to watch The Hangover with the compound guests.
  6. Edward, Bella & Jim, The Love Triangle at CZ, April 23

    by , April 23rd, 2010 at 02:10 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU

    700 EZ

    (anticipated, will do with Stud during warm up for the obscenely long events this evening)

    Pictures:

    Much to the distress of Jim's followers, the beloved pink pony has "gone missing." After scavenging the house, Jim has found a substitute: my 9 year olds Twilight Barbie dolls. I've attached a photo below documenting the new love triangle between Jim, Edward & Bella.

    Jimby also tried to squeeze into my old stretched old B70 with a slight hole. This proved to be an utter failure. On the upside, his new briefs fit beautifully and show off his muffin top.

    Dinner with friends tonight!
    Categories
    Swim Workouts
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  7. Thursday, Apr. 22

    by , April 22nd, 2010 at 05:44 PM (The FAF AFAP Digest)
    ART, 40 minutes:

    Went in for a tune up. He worked over my scapular area and my tight left psoas & hammie muscles (this was a by product of bikram too, I think).

    We chatted briefly about extreme isometric holds. He had not heard much about them as they are still pretty cutting edge. However, he agreed that the total fiber recruitment involved would help speed/strengthen short arc contractions.

    We also chatted about protein consumption. I told him my son was having trouble gaining/sustaining weight for crew despite lifting, protein consumption etc. He said that the protein won't be adequately absorbed without the green veggies. It's super hard to get teens to eat enough of these ...


    Swim/SCY/Solo:

    Warm up:

    600 various

    Main sets:

    8 x 50 fly drills @ 15-20 RI

    8 x 25 breast pullouts, working on shooting arms forward and keeping hands under body

    50 EZ

    2 x (25 build free + 25 EZ)

    1 x (25 fast evil + 25 EZ)

    150 EZ

    Total: 1550


    Commentary:

    Ready to race already. Getting totally bored with the brief rest.

    I don't really have any goal times for this weekend other than not to suck and not to get DQ'd. I would like to break 26 in the 50 free, but I realize I'd never done that without a full taper. I don't swim the event that often; and I have a love/hate relationship with it.

    Speaking of 50 free, I've swum 2 this year -- 1 in SCY and one in SCM. The SCM one converts to exactly the same time as I swam in yards. One was in a full body B70 nero comp and the other was in the new B70 kneeskin ... Interesting ... I'm sure there were other factors at play.


    Articles:

    Drylands:

    Here's an article supporting a link between drylands and improved swimming performance, which is much more recent than the short lived Costill study Jim selectively cites. :-P

    It's from the Journal of Strength and Conditioning Research. Here's the abstract:

    ABSTRACT. Girold, S., D. Maurin, B. Dugue ́, J.-C. Chatard, and G. Millet. Effects of dry-land vs. resisted- and assisted-sprint exercises on swimming sprint performances. J. Strength Cond. Res. 21(2):599–605. 2007.—This study was undertaken to com- pare the effects of dry-land strength training with a combined in-water resisted- and assisted-sprint program in swimmer ath- letes. Twenty-one swimmers from regional to national level par- ticipated in this study. They were randomly assigned to 3 groups: the strength (S) group that was involved in a dry-land strength training program where barbells were used, the resist- ed- and assisted-sprint (RAS) group that got involved in a spe- cific water training program where elastic tubes were used to generate resistance and assistance while swimming, and the control (C) group which was involved in an aerobic cycling pro- gram. During 12 weeks, the athletes performed 6 training ses- sions per week on separate days. All of them combined the same aerobic dominant work for their basic training in swimming and running with their specific training. Athletes were evaluated 3 times: before the training program started, after 6 weeks of training, and at the end of the training program. The outcome values were the strength of the elbow flexors and extensors eval- uated using an isokinetic dynamometer, and the speed, stroke rate, stroke length, and stroke depth observed during a 50-meter sprint. No changes were observed after 6 weeks of training. At the end of the training period, we observed significant increases in swimming velocity, and strength of elbow flexors and exten- sors both in the S and RAS groups. However, stroke depth de- creased both in the S and RAS groups. Stroke rate increased in the RAS but not in the S group. However, no significant differ- ences in the swimming performances between the S and RAS groups were observed. No significant changes occurred in C. Altogether, programs combining swimming with dry-land strength or with in-water resisted- and assisted-sprint exercises led to a similar gain in sprint performance and are more efficient than traditional swimming training methods alone.



    Triathlon swim starts:

    Ran across this article on triathlon swim starts. The training methods all seem to contemplate an all out sprint at the beginning. That threw me into lactate shock last year and I was looking for a different approach ...

    http://www.active.com/triathlon/Arti...Swim_Start.htm


    Sports Nutrition:

    http://www.active.com/nutrition/Arti...erformance.htm

    smoothies: http://www.active.com/fitness/Articl...ou_Recover.htm

    http://ow.ly/1Bhy7
    Categories
    Swim Workouts , ART
  8. Wednesday, April 21

    by , April 21st, 2010 at 10:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    8 x 50 fly drills @ 1:00
    (chest press, caterpillar, one arm and plyo drill, which I've decided is good for working on pulling straight down)

    50 dolphin dive

    10 x 25 UW shooters, dolphin kick on side

    50 dolphin dive

    10 x 25
    odds = easy speed fly w/fins
    evens = EZ

    3 x (25 AFAP evil + 50 EZ)

    175 EZ

    Total: 2000

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


    Commentary:

    Felt pretty mermaid-ish in the water today despite (TMI alert) the effen unexpected arrival of AF.

    I am readying the place for the arrival of Stud, Chicken and Jimi. Stud in the green room with his boxing gloves, Jimi in the red room with his hallucinogenics and the pony, and Chicken in the guest cottage with her HTFU gear. Scarlet, as Jimi has taken to calling me, will attempt to sleep in her usual place of repose.

    Now, complete non sequitor: What age should teenage girls be allowed to date? My 15 year old freshman teen is criticizing my "strict" choice of 16 for solo dating ... On the upside, she's had her permit for awhile now and, despite terrorizing me, hasn't killed me.
    Categories
    Swim Workouts
  9. Tuesday, April 20

    by , April 20th, 2010 at 08:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Main Sets:

    10 x 25 twirling shooters

    8 x (25 variety + 25 EZ)
    1-2 = EZ speed fly
    3-4 = fast evil pull
    5-6 = fast doggie paddle drill
    7-8 = free @ 80%

    150 EZ

    Total: 1600

    Massage, 60 minutes

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

    Commentary:

    Another grueling workout ... Actually I don't mind it this week as I was worn out. I feel slow and clunky in the water though, as might be expected at this juncture. I think the massage helped my hammies, which are still sore. Don't want them to be too sore for my gridge with Stud.

    And it's official. I will be wearing red at Nats. This suit looks even smaller than the last one .... I will be bribing Mini Fort to do the first try on. Or use swimsuit addict's scarecrow trick.

    After checking out the psych sheets, I was slightly bummed about not being in the 50 free. But my teammates have agreed that I can lead off the mixed 200 free relay to get a tapered 50 free time. Thanks!

    I also have an extra B70 if anyone is interested. Or I will use it for all my OW races. Is it legal to wear them under a wetsuit?

    Finally getting psyched for the weekend. Jimi and Chicken of the Sea are staying at the abode. And there is a post meet birthday bash on Saturday. If I can get away, I think I will head to the pool on Friday to watch the distance events and count for Jimi.

    For caffeine addicts: http://myfitnessdepot.com/diet-and-n...ses-endurance/

    Updated April 20th, 2010 at 09:49 PM by The Fortress

    Categories
    Swim Workouts
  10. Monday, April 19

    by , April 19th, 2010 at 08:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    750 various

    Main "Sets":

    4 x (25 shooter on back + 25 EZ)
    4 x (25 long evil pullout + 25 EZ)*

    * A man stopped me to say my evil underwaters were "beautiful."

    50 EZ

    2 x (25 free build + 25 EZ)
    3 x (25 EZ speed fly + 25 EZ)

    2 x (25 @ 90% + 50 EZ)

    100 EZ

    Total: 1700

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

    Commentary:

    Well, I'm not so sure that bikram was the correct choice of yoga yesterday, though I think it's the best overall for stretching. My hamstrings were pretty sore today. I think if I did bikram more often, this effect would go away. I believe it's from all the "lock the knee" position, and I hope I'm not hyper-extending my knee. Bikram is supposed to loosen up the hamstrings, http://www.hotyogadoctor.com/index.p...with-hot-yoga/, and I'm decent at the exercises mentioned in this. It's just hard to go more often. Or perhaps I'm negligent in not stretching more on my own. In any event, I'm sure the soreness will ebb this week while I'm doing very little, basically just paddling about. Though all the driving around I do doesn't help the poor hammies.

    Speaking of which, I checked the psych sheets for Nationals. This will definitely be the fastest masters meet I've swum in! My age group is killer with OT trialists and former AR holders. Backstroke is so deep that it's ridiculous! There are 4 women in the 50 back who have gone under 28. I'm seeded higher in the 100 IM than the 100 back ... It should be a very exciting meet. Really glad we get to swim all 6 events! And I didn't even get a wall lane. hehe. Though everyone says it doesn't matter much at first rate pools.

    Now, I need to get psyched for Zones this weekend. Keep the trash talk coming, Stud. I'm not riled up enough yet.

    Oh, and it completely ticks me off when I'm just as hungry when I'm doing virtually nothing as when I'm training hard.

    Updated April 19th, 2010 at 10:03 PM by The Fortress

    Categories
    Swim Workouts
  11. Sunday, April 18

    by , April 18th, 2010 at 06:24 PM (The FAF AFAP Digest)
    Drylands:

    30 minutes of RC work at the gym


    Hot Yoga, 90 minutes:

    These sessions are getting easier for me. They don't seem quite as long. My balance is improving. And I don't get any twinges in the knees or elbows like I sometimes used to.

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

    Commentary:

    I'm staying on track for my 6 week plan. This week I did:

    swim 5x, 12,450 w/2 speed workouts, 3 active recovery
    drylands, 0 except RC
    yoga, 1x
    rest day, 1x

    Despite dropping drylands, my legs still feel tired. This just confirms my view that resting the legs is a long process.

    I have managed to avoid further injuries, but my kneecaps and forearms are still sore and bruised. My right forearm is swollen. I can't wait until these nagging issues disappear.

    I was wondering, if one is taking a rest day, should it be total rest? Or does it not make a difference if one does a little light yoga or stretching or RC work?

    http://www.bodyrecomposition.com/tra...e-of-rest.html

    http://findarticles.com/p/articles/m...5/ai_n6033005/

    http://www.rice.edu/~jenky/sports/overtraining.html
    Categories
    Yoga
  12. Good News + 80 x 25, April 16

    by , April 16th, 2010 at 04:30 PM (The FAF AFAP Digest)
    Good news! I just got a call from SwimmieAvsFan that my B70 Nero TX kneeskin was found! Apparently, a mom or nanny of an age grouper picked it up by accident. There was a break with the RMSC team and the family just turned it in to lost & found where Mollie grabbed it for me. Thanks Mollie!!! I'm soooo glad b/c I didn't want to buy another suit at all.

    As to the swim workout, I was unspired today. Couldn't think of an aerobic/recovery workout I wanted to do. So I defaulted to Ahelee's "millions of 25s" plan.

    Swim/SCY/Solo:

    Warm up:

    600 swim
    200 fly drills

    MF Streamline Set:

    10 x 25 shooter on back @ :30
    10 x 25 evil w/long pullouts @ :30
    10 x 25 shooter on belly @ :30
    10 x 25 evil w/long pullouts @ :30
    10 x 25 shooter on back @ :30

    -- about :30 between each set of 10. I had one long break where I was chatting with a swimmer and trying to dodge a triathlete that always wants to work out with me.

    50 EZ

    Drill Set:

    10 x 25 russian breast drill @ :30
    10 x 25 @ whatever
    odds = underwater free recovery
    evens = front scull
    10 x 25 @ :30
    odds = breast pull
    evens = easy speed fly

    100 EZ

    Total: 2950

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

    Commentary:

    I'm jealous of all the folks swimming fast at Y Nats! I'm really ready to taper now ... The ladies in my age group are tearing it up so far. Real time results: http://www.ymcaswimminganddiving.org...ults/realtime/

    Didn't do much today besides swim and fix my hair. It is sassy now! Matches my personality, I guess.

    Hope everyone has a great weekend! I'm taking tomorrow off and mainly doing kids' activities this weekend. Really hoping it doesn't rain for the regatta.


    Drylands For Boosting Swim Performance:

    http://www.performanceswim.com/dryla...our-advantage/

    Updated April 16th, 2010 at 08:46 PM by The Fortress

    Categories
    Swim Workouts
  13. Sprints w/Speedo, April 15

    by , April 15th, 2010 at 09:25 PM (The FAF AFAP Digest)
    SCY Swim @ OakMarr

    Warm up:

    750 various

    Transition Set:

    4 x 50 @ 1:00, mod pace
    (2 kick, 2 swim)
    2 x 25 @ :45, 80%
    (nature break)
    1 x 50 @ 1:00, mod pace
    50 EZ

    8 x (25 AFAP + 25 EZ) @ 2:00
    3 evil w/fins = 14s
    2 flutter kick w/board & fins, 10s
    2 backstroke, no fins, from start, 14, high 13
    1 dolphin on back, high 9-10

    I was happiest with the backstrokes, though they were from a rolling start, I guess. Still seemed pretty fast for a practice suit. I had meant to bring a B70, but forgot in the midst of being a whirling dervish all morning.

    150 EZ

    4 x 25 power evil pull w/buoy & fins, no pullout, working on fast hands, 16s

    200 EZ

    Retrained myself from the urge to do more speed work.

    Total: 1950


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

    Commentary:

    Got another speed workout in. I'm still feeling pretty tired. I'm going to shift into easy gear now. And I am going to force myself to do my RC and some stretching while watching something on the DVR tonight. When I don't go to the gym, I am always lazy and forgetful about these, and I feel a slight twinge.

    I watched my 2nd travel volleyball game today. I can see why my kid loves it -- it is fast paced and exciting. She's a natural spiker, but b/c of her height is *supposed* to be a DS. I envy her prowess with a ball (though she got my klutz gene).


    Had a banner gluten free eating day:

    Breakfast: Huge "mad scientist" smoothie with blueberries, blackberries, raspberries, strawberries, flax seeds, glutamine, hemp protein, green vibrance,* almonds, coconut oil, coconut water and pomegranate juice

    Snack: Rice crispie bar

    Post Workout SnacK: protein fusion bar

    Lunch: Salad with steak, corn, tomatoes, cheese, avocado, onion. Mixed bean salad from Whole Foods

    Dinner: asparagus & hearts of palm salad, salmon

    Still hungry, so will be snacking tonight.

    * = http://www.sensablehealth.com/wp/200...reen-vibrance/ This product says it's gluten free, but I noticed it has "wheat/soy sprout powder" ... ??

    Updated April 15th, 2010 at 10:29 PM by The Fortress

    Categories
    Swim Workouts
  14. Wed., Apr. 14

    by , April 14th, 2010 at 03:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various
    400 fly drills

    I did 200 of the fly drill I described yesterday. It's almost like a swimming plyometric if done correctly. Very cool.

    Aerobic Sets:

    8 x 100 cruise @ 1:45 w/paddles
    odds = free
    evens =back

    50 EZ

    2 x (3 x 100 russian breast drill @ 2:00 + 2:00 of vertical evil kicking)

    Hypoxic Set:

    4 x (5 x 25 shooter w/MF @ :30)
    #1 = left side
    #2 = right side
    #3 = belly
    #4 = back
    #5 = EZ on top of water

    50 EZ

    Total: 3050

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


    Commentary:

    Sticking with my long term plan, I did a mellow aerobic/recovery workout today. Nothing too taxing and resisted the urge to do any speed work. I have a speed set planned for tomorrow, so that would have been stupid. I'll do much the same kind of workout on Friday. I'll put my toys down next week.

    "Pole Vaulter" Exercise:

    I was referring a friend to the power systems website today for the purchase of dryland toys, and I ran across this device:

    http://www.power-systems.com/p-3327-landmine.aspx.

    I've never seen this before, but this was essentially what I was doing at the gym and describing as my "pole vaulter" exercise. I put the bar between the bottom corner of two walls to do this exercise. It's a great compound exericse!

    Magnesium:

    Ran across this interesting article on magnesium deficiency. It reminded me I need to purchase some liquid magnesium to put in my smoothies.

    http://bluewillow88.wordpress.com/20...ent-magnesium/

    Trip:

    We booked the trip to Northern Europe. Going with friends (our Savagemen relay mate and his wife). We are leaving on June 23, which is toward the end of school. So this, and our beach vacation in August, will wreck havoc with any LC plans for this summer. I don't mind. I think I'm due for a slight meet break, so that I can be fresh for the fall. I hope to sneak into one local meet to swim some 50s perhaps using my kid's suit. At the beach this year, I don't think I'll even bother to go to the Y. If the jellyfish are not omnipresent, I'll just swim in the ocean and jog on the beach. If the jellyfish are abundant, that's another story; I'm a total OW wuss. I'll also try to swim in the channel since that's where the B2B triathlon is in November.
    Categories
    Swim Workouts
  15. Lunchtime Swim w/Speedo, April 13

    by , April 13th, 2010 at 04:24 PM (The FAF AFAP Digest)
    Swim @ OakMarr w/Speedo:

    We decided to repeat RA's lactate/speed set from last Tuesday.

    Warm up:

    750 various

    Transition Set:

    10 x 50 @ 1:00
    mix of strokes and kicking, got the heart rate up

    50 EZ

    Main Set:

    Main Set:

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

    1 x 50 @ 1:00 fast
    1 x 25 @ :30 fast
    1 x 25 kick fast
    200 EZ between 100s

    I did odds back and evens evil. With fins.

    #1 went 25, 12, 12 (same sluggish start as last week)
    #2 went 30, 15, 15
    #3 went 24, high 11, 12
    #4 went 29, 14, 14

    Total: 2500

    The last evil was the fastest evil I've done with fins (as opposed to MF, which is faster). I was really concentrating on fast hands. I seemed to improve as the set went on, making the warm up seem questionable. Next time, we may do the following set for warm up instead:

    5 x 50 @ 1:00
    2 x 25 @ 1:00
    5 x 50 recovery @ 1:00

    Or I may just PM Rich and ask him what he does for warm up prior to that set.

    Total: 2500

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


    Commentary:

    It was pretty crowded today. Had a slight run in with a selfish lane hogging noodler who didn't want to share a lane though there were 2 people to a lane everywhere. Fortunately, a lane opened up that we shared until the last couple 50s. I commented to Pete that it's just a touch slower sharing a lane b/c of waves, attention to lane lines, etc.

    We also just dodged a pool closure as some kid hurled in the pool while we were in the hot tub. Glad said kid didn't interrupt the workout!

    My legs are still pretty tired from the 4 x intense drylands last week. I really felt them on the fast backstrokes.

    Zones:

    There are 541 swimmers for Zones a very good turnout. Unfortunately, my team is missing a couple every fast people due to various issues, so we will have trouble defending out title with only 9 folks. I think I will only be swimming the girl relays at the end of the day. So hopefully I won't crash and burn too much. This seems like a more doable line up:

    Sat: 100 (50 free), 50 breast, 100 fly, 2 chick relays
    Sun: 100 IM, 100 breast, 100 back, 1 chick relay

    Here's the psych sheets: http://www.patriotmasters.org/Coloni...ults/index.htm

    Savageman Half Iron:

    Signed up for the Savageman half iron relay again. There was an article about the race at: http://www.savagemantri.org/Triathle...0BestRaces.pdf. It headlined as the hardest race out there!

    New Recovery Bar:

    Bought some new recovery bars today. http://www.naturalhealthyconcepts.co...etagenics.html. They're gluten free without too much whey isolate. I find I'm tolerating dairy somewhat better since getting gluten out of my system, especially if I remember to take lactase enzymes before and after. Mr. Fort told me about an article he read on TDF cyclists and gluten. Since gluten is relatively harder than other substances to digest, the cylists went gluten free before the event with positive results (better energy levels, etc). Of course, they had master chefs supervising their 7000 calorie intake ...

    Fly Drill:

    I saw a really cool fly drill at my daughter's swim practice the other day. Her coach (who goes a 49 100 fly without tech suit), showed them the drill. You begin on your stomach with hands in front doing a flutter kick. You very quickly do a fast powerful pull down and dolphin kick, thrusting yourself forward with hands ending at sides. Then an underwater recovery and repeat. Seemed like a good drill to emphasize forward propulsion from the first dolphin kick for sprinting.

    More bad on multi-vitamins:

    http://ow.ly/1xY7E

    Compression Tights:

    Does anyone have any good recs on these? I'e gotten a couple nods for this brand: http://www.skinsusa.com/index.php/en...ng-tights.html

    Updated April 13th, 2010 at 06:25 PM by The Fortress

    Categories
    Swim Workouts
  16. Changing Course, April 12

    by , April 12th, 2010 at 10:17 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Just did an easy recovery workout today, as planned after the weekend's hard workouts.

    Warm up:

    700 various

    Main Set:

    8 x (3 x 50) @ 1:15

    #1 = 25 (brain fart -- can't remember what I did here) + 25 front scull

    #2 =
    odds = chest press fly
    evens = russian breast drill

    #3 =
    odds = 25 shooter on right side + 25 scull on back
    evens = 25 shooter on left side + 25 caterpillar fly drill

    100 EZ

    Total: 2000

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


    Commentary:

    Tapering Now:

    I am changing course. I have been mulling over my plans for tapering for Zones/Nats. Previously, I had very grudgingly thought that I would just rest 3-5 days for Zones and "train through" the meet. This conventional approach has not sat well with me -- I usually rest to some degree for every meet and I have never trained through a major meet. The very concept of "training through" is foreign. And I am neither a middle distance swimmer nor an age grouper, the type that could easily train through a meet. I am an idiosyncratic drop dead sprinter who trains pretty intensely (especially drylands), more intensely than most of my ilk I would hazard to guess. And, at the moment, I'm pretty tired and sore from training.

    With this miasma floating through my extra hyper brain, I consulted a coach I trust. The paraphrased advice: "Rest all I want for Zones! And keep resting for Nats. Don't do weights right before Zones. Train and rest like a sprinter. You won't get out of shape. Why race with tired arms and legs?!" I am going to take this advice and embark on my 5 and 1/2 week "taper." I will focus on speed, racing, stretching and resting. I've done quite a bit of strength and hard speed work lately now it's time to put it to fruition.

    Week by week plan:

    First 3 week segment:

    4/12: continue speed work (2 workouts w/Speedo this week on Tues & Thurs), drop drylands, do hot yoga on Sunday

    4/19: do a little speed work and rest, no drylands, sleep a lot (Zones on 4/24-4/25)

    Note: I only consider this a semi-rest for Zones, not a taper. For me, a real taper involves at least 3 weeks b/c resting the ravaged legs is such a time consuming endeavor. As such, I don't expect to do any PBs at Zones. Except maybe in the 100 evil. I can't let Stud get to cocky.

    4/26: 1/2 week of easier aerobic work, upping the yardage, but keeping heart rate low (done with all hard aerobic work after all), 1/2 week of speed, dryland + weights


    Next 3 week segment to prep for Nats:

    I am basically going to follow the taper I did for NE Champs, which seemed to work well. I need to print it out.

    5/3: easy aerobic/recovery work, speed work, upper body weights, yoga, core, no leg work

    5/10: reduce speed work somewhat (lots of fat 25s) and reduce yardage, lots of easy swimming and drilling. sleep a lot, no drylands except very light yoga and strtetching

    5/17: meet warm up every day.* sleep a lot

    This is a Wally Dick's tip. I sometimes do more than a meet warm up. I'm going to try not to. Wally does very long 4-5 week tapers as well.


    Mike Bottom on Sprinters:

    This plan seems to jive pretty well with Mike Bottoms thoughts on tapering sprinters.

    http://www.active.com/swimming/Artic...ers.htm?page=2.

    I think I hit most traits of swimmers who need more rest -- except I'm not a hairy beast like Wookie and Stud.

    Those are:

    personality: hyper, high strung, energetic
    old
    old & train hard
    good base of intense training
    muscle mass
    low body fat
    stress in life


    In reality, I've done this sort of taper before. I must have done it with Zones & Austin in 2008 b/c I recall resting for Zones. And I did a version of this this summer when I rested 10 days for the aborted LZR blow out meet in late June and then rested 3 weeks for Nats. It seems the more intensely I train, the more rest my darn legs need. And, sheesh, I'm only doing a few more yards than Jazz Hands at Nats!

    Because I dislike tapering and enjoy training, I am consoling myself with the fact that I am going to take most of the summer to play and train however I want and not worry about meets unduly. I might do only one LC meet, if I'm in town for it.

    In that regard, I am also going to wait on starting TRX training until after Nats. And I won't be sprinting with paddles. Basic Ande 101: don't do new or stupid stuff before your big meet.

    Whew, glad I got all that off my chest ... And now I can stress about the really important stuff -- like what to concoct for my daughter to wear as Artemis for Ancient Civilization Day and how I can be in two places at once several times this week and keeping my red tresses red to match my suit.

    Updated April 12th, 2010 at 10:39 PM by The Fortress

    Categories
    Swim Workouts , Planning
  17. First Pull Set Ever! April 11

    by , April 11th, 2010 at 10:17 PM (The FAF AFAP Digest)
    I have now found through repeat experience that going to dinner & drinks with friends on Saturday night is not conducive to me making it to my Sunday am team practice. I'm up too late and the desire to sleep in is too great. So I ventured out on my own after lunch. I stole and modified two Geek sets that I've done before and like (#1 & #3 below).

    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters on back

    50 EZ

    Speed Set #1:

    5 rounds of:

    4 x 25 fast @ :45
    50 EZ

    odds = flutter kick w/board
    (fast was purely perceived effort not time on these so much)

    evens = evil pull w/buoy

    50 EZ

    Aerobic Pull Set:

    In my 5 years as a masters swimmer, I have never once done a pull set with paddles. (I've never even touched a pull buoy until I started doing power breast pulls). But my legs have been sore from drylands, so I decided to give it a whirl. Didn't seem to bother the shoulders too much, which seem stronger lately from drylands. Couldn't use a pull buoy on these though. Tried a 50 and felt like I was going backward. This interval was super easy w/paddles and I was just cruising it. Now I know why so many like them!

    10 x 100 @ 1:30 w/paddles

    odds = free
    evens = back

    50 EZ

    Speed Set #2:

    1 round of:

    1 x 50 fast @ 1:00
    1 x 100 EZ
    2 x 50 fast @ 1:00
    1 x 100 EZ
    4 x 50 fast @ 1:15
    1 x 100 EZ

    I did the fast ones evil with a monofin. Went 30, 29, 30, 30, 30, 29, 29.

    Total: 3500


    Hot Yoga, 90 minutes:

    Ate a recovery bar and hopped right in the car to drive to bikram yoga. I have this perception that yoga post swimming prevents some tightening. And I had my best standing/balancing session yet. We had my fav teacher (so far), Insel. He's very good at encouraging people and helping rather than giving carping critical instructions.

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

    Commentary:

    Feeling pretty beat and tired tonight. Will definitely plan just a slow recovery swim for tomorrow. I feel in good shape now, but my biggest issue at the moment is being so dinged up. I've had 3 nasty falls in 2 weeks, proving I should just avoid land. First, I feel face forward landing on my kneecaps and forearms (which are still sore). Last week, which I didn't blog feeling rather idiot-like, I slipped on a flight of stairs in my compression socks (doh!) and landed on my ass and the right side of my back. Huge bruises. Tonight, while hopping into the shower after yoga, I slipped and landed with my forearm at a 90 degree angle to a stainless steel soap dish, slicing and bruising my forearm. I contemplated whether to get a stitch, but decided not too. But it scared the living sh*t out of me. Hopefully, this will all heal in a couple weeks and I can avoid other slip and falls. Sheesh!

    Does this happen to anyone pre-race?

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


    Weekly Totals:

    4x swim (with a lot of speed work), 12,000
    4x dryland (hammered this)
    bikram yoga, 2x
    rest day, 1x

    Under Elise's training methodology, I'm scheduled for a "de-loading" week the week before Zones. So I think I will rest 3-5 days. Or perhaps just rest the legs 5 days.

    Updated April 11th, 2010 at 11:06 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  18. Saturday, April 10

    by , April 10th, 2010 at 05:58 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    crunchy frogs, 1 x 25
    seated straight arm dips, 60 x 2 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 1 x 25

    push up isometric with hands on steps squeezing scapular area, 1 x 2:00
    bicep/tricep isometric, 1 x 3:00 (I used 5 lb weights this time instead of 10 as the trainer suggested)
    plank, feet on bosu and hands on med ball (straight arm), 1 x 2:00
    same plank position + moving foot out to the right 10x and to the left 10x

    box jumps, 2 x 10
    altitude drops to squat, 2 x 10
    twisting med ball slam plyo, 3 x 15

    goblet squats, 65 x 2 x 15
    overhead squat, 45 x 1 x 12 (forgot other set)
    bicep curls, 40 x 2 x 15
    HS low row, 90 x 3 x 10
    hanging knee ins, 2 x 15
    twisting pole vaulter, 45 x 2 x 15

    Tabata jump rope
    (20 seconds AFAP, 10 seconds off, 8x)

    10 minutes stretching

    2 miles walking around regatta

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


    Commentary:

    Felt pretty strong today despite the multiple workouts yesterday. I feel like I'm finally back to the level of conditioning I had before getting the flu in March. It's taken awhile!

    Planning on my team workout and hot yoga tomorrow, if I can fit both in.

    So proud of Mr. Fort. He's actually done a couple speed workouts in the last couple weeks to prep for his marathon. And he did a 20 mile trail run today averaging 8:40. So I think he's ready for his marathon in May. Funny story: He was recently biking with a real cyclist (who's giving him some technique tips) and they reached a huge hill in their ride. Mr. Fort dusted him. The cyclist said, "You're in great shape. Now if only you knew how to ride a bike." lol

    Allergies:

    http://ow.ly/1wKSr

    Note: Allergy shots didn't work for me, and I don't think the success rate is great for adults.

    Updated April 10th, 2010 at 06:53 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  19. Swim/Dryland/Yoga, April 9

    by , April 9th, 2010 at 04:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Set:

    8 x 100 IM @ 1:45
    odds = drill
    evens = swim

    50 EZ

    Speed Sets:

    12 x 50 @ 1:00
    odds = fast breast pull w/buoy
    evens = EZ

    These power breast pulls seem great for developing and generating hand speed. I like them!

    50 EZ

    3 x (3 x 25 AFAP + 25 EZ) @ 1:15
    #1 = fast doggy paddle drill/underwater free recovery drill
    #2 = fast UW flutter kick
    #3 = fast free

    100 EZ

    1 x 50 AFAP back w/fins
    went 23.5, fastest I've done in this pool
    my streamlines felt tight and efficient

    100 EZ

    Total: 2900


    Drylands:

    elevated push ups, 4 x 15
    power wheel roll outs, 2 x 25
    deep squat isometric, 1 x 3:00
    rock star jumps, 2 x 10
    push up isometric hold, 1 x :45 (didn't have the steps I needed)
    lunge isometric hold, 1:30 each leg


    Bikram Yoga:

    Heading to hot yoga at 6:00 after I drop my youngest at soccer practice. Hope I make it through the standing positions.


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


    Commentary:

    Did a speed workout, as planned. Legs were tired from yesterday's drylands and it felt like it took a long time to get warmed up. But I felt pretty speedy by the end.

    I was doing fairly well with my spring allergies despite the massive/record amount of pollen in the air. But today I started wheezing and had to whip the inhaler out during practice. I need to remember to use it before in the future.


    Extreme Angle Isometrics:

    Here's some literature on the isometric holds at extreme angles that I've been doing before my dynamic exercises. I'm supposed to do these every day for awhile, but I haven't summoned up the determination for that yet. Your legs are supposed to get used to them after awhile. Mine are quite tired after yesterday's hold fest.

    http://evolutionaryathletics.com/tag...me-isometrics/

    Here's a key line: " ... an isometric contraction followed by a concentric dynamic movement will increase the force of the movement by up to twenty percent!"

    http://www.city-data.com/forum/exerc...ight-gold.html

    And this: "get strong as an ox"

    http://www.elitetrack.com/forums/viewthread/6578/#49049 (comments focusing on Jay Shader's work)

    And this study:

    http://www.ncbi.nlm.nih.gov/sites/entrez

    Changes in torque and electromyographic activity of the quadriceps femoris muscles following isometric training.Bandy WD, Hanten WP.
    Department of Physical Therapy, University of Central Arkansas, Conway 72035-0001.

    BACKGROUND AND PURPOSE. The purpose of this study was to examine the effect of isometric training of the quadriceps femoris muscles, at different joint angles, on torque production and electromyographic (EMG) activity. SUBJECTS. One hundred seven women were randomly assigned to one of four groups. Three groups trained with isometric contractions three times per week at a knee flexion angle of 30, 60, or 90 degrees. The fourth group, which served as a control, did not exercise. METHODS. Isometric torque was measured using a dynamometer, and EMG activity was measured using a multichannel EMG system. Measurements were obtained during maximal isometric contraction of the quadriceps femoris muscles at 15-degree increments from 15 to 105 degrees of knee flexion. Measurements were taken before and after 8 weeks of training. RESULTS. Following isometric exercise, increased torque and EMG activity occurred not only at the angle at which subjects exercised, but also at angles in the range of motion at which exercise did occur. Further analyses indicated that exercising in the lengthened position for the quadriceps femoris muscles (90 degrees of knee flexion) produced increased torque across all angles measured and appeared to be the more effective position for transferring strength and EMG activity to adjacent angles following isometric training as compared with the shorter positions of the muscle (30 degrees and 60 degrees of knee flexion). CONCLUSION AND DISCUSSION. These findings suggest that an efficient method for increasing isometric knee extension torque and EMG activity throughout the entire range of motion is to exercise with the quadriceps femoris muscles in the lengthened position.

    PMID: 8316579 [PubMed - indexed for MEDLINE]

    This suggests that isometrics done at the greatest joint angle will, in fact, increase strength throughout the entire range of motion.


    Too bad QBrain is not around for some analysis!
  20. 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