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My USMS Page:
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. Dryland Mania, Tuesday, Oct. 13

    by , October 13th, 2009 at 03:58 PM (The FAF AFAP Digest)
    Drylands:

    My upper back was still sore from my Monday workout, so I decided to do mostly plyos, bodyweight work and some core work.

    bicycles, 2 x 50
    long arm crunches, 2 x 50
    cable twists w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 15, each side
    hanging reverse crunches w/10 lb weight at feet, 3 x 10

    front lunges w/25 lb DBs, 3 x 15
    alternating side lunges, 3 x 25
    chins ups, 2 x 10
    rack chins/pulls, 3 x 15
    squats w/overhead shoulder press w/25 lb DBs, 3 x 10 (much harder when you're not pressing fast and using some momentum from the squat)

    knee tuck jumps, 3 x 10
    box jacks w/med ball, 3 x 15
    clap push ups, 3 x 10

    prone scapular scrunches, 2 x 25
    scapular wall slides, 2 x 25
    internal and external rotators, 10 x 2 x 15 each side
    3 position arm extentsions, 3 x 2 x 15

    10 minutes of stretching

    Aerobic Work:

    My usual pool was closed b/c of yet another kid accident. My gym pool is closed while they clean and put the bubble up. So, I did 20 minutes on the ellipse and 20 minutes on the bike.

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

    Commentary:

    We'll see how the shoulders hold out after the clap push ups. I put my hands on a mat to sort of cushion the load.

    I really prefer rack chins to pull ups. They hurt my wrists less. Jazz and I were speculating that this is perhaps due to it being more of an isolation exercise with not as much of the lower body involved.

    Q and I were discussing overhead squats on the thread from my Sunday workout. I'm thinking of adding them, as they are a compound exercise that really hits the core.

    http://journal.crossfit.com/2005/08/...y-greg-gla.tpl

    This article says you shouldn't start with the bar, but I was thinking I am sufficiently strong/flexible enough to try the bar?

    Definitely hitting the pool tomorrow!

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

    Saw the most recent clip of Natalie Coughlin on FB from Dancing with the Stars:

    [ame="http://www.youtube.com/watch?v=6u9atC0z1kc&feature=player_embedded"]YouTube - Week 4 - Natalie Coughlin - Dancing With The Stars[/ame]

    Like the mermaid-like costume! She looks in fantastic shape from all the running she's been doing.

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

    I also saw that Brendan Hansen started a blog today:

    http://puresportblog.com/

    Updated October 13th, 2009 at 04:21 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning , Ellipse Machine
  2. Monday, Oct. 12

    by , October 12th, 2009 at 11:13 PM (The FAF AFAP Digest)
    Hot Yoga:

    Made it to my 90 minute hot yoga class this am. I'm feeling even more pure with all those impurities sweated out. Whew! I didn't even have to cheat death like Geek did the other day. And, having expelled the dread impurities, I felt free to imbibe more and have just polished off a bottle of wine with one of my oldest and dearest friends.

    My upper back today was pretty lit up from yesterday's weight extravaganza. Not sure what I'm going to get up to tomorrow afternoon. Next week, I'm going to mostly lay off the weights before the Sprint Classic (maybe only some light or explosive upper body stuff). Then back at it for a few weeks before, blech-sigh, tapering for Zones.
    Categories
    Yoga
  3. PRs & Plyos, Sunday, Oct. 11

    by , October 11th, 2009 at 09:44 PM (The FAF AFAP Digest)
    AM Drylands:

    Core:

    elevated trunk twists on bench w/10 lb plate, 2 x 50
    dead bugs on bosu, 3 x 25
    long arm crunches, 3 x 50
    back extensions w/25 lb plate, 2 x 15
    Hanging straight leg raise, 2 x 15

    Weights/Plyos:

    deadlift, 125 x 1 x 5, 135 x 1 x 5, 145 x 2 x 5 (tried to do another set of 5, but my hands were slipping)
    HS hi row, 190 x 1 x 5, 200 x 4 x 5
    kneeling overhead cable crunch w/knees only on bosu (gets the lower body this way), 110 x 2 x 10
    squat into overhead shoulder press w/20 lb DBs (press is fast), 3 x 10
    rack chins, 3 x 15

    multi-box jumps (used 3 boxes), 3 x 10
    squat jumps, 2 x 10

    RC:

    scapular wall slides, 2 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    3 position arm extensions, 3 x 2 x 15


    PM Swim/SCY/Solo:

    Warm up

    700 variety

    Hypoxic Set:

    20 x 25
    odds = UW belly shooters (no fins)
    evens = EZ

    (I forced myself to do all belly shooters, as I realize I've fallen too much in love with shooters on my back.)

    50 EZ

    Speed Sets:

    18 x 50, done as 3 x through:

    4 x 50 cruise (4 free, 4 backstroke kick, 4 evil) @ 1:00-10
    30 seconds extra rest
    1 x 50 AFAP w/fins
    1 x 50 EZ DAB

    On the AFAPs, I went 50 back (:24), 50 fly (24.5ish), 50 SDK (22.5ish). I think these are my fastest AFAP 50s in practice. Fly still feels choppy and like I'm forcing the turnover.

    100 EZ

    100 scull

    3 x (25 AFAP free + 50 EZ)

    At Wolfy's suggetsion, I did the 25s from mid-pool to practice fast turns.

    200 EZ

    Total: 2800

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

    Commentary:

    I realize I almost never do weights on Sunday AM after an off day on Saturday. Felt a little peppier in the weight room as a result. I did PRs on the HS hi row and on the deadlift. I hadn't done a deadlift in ages, so I was rather surprised. I don't know about DOMS ... after my 5 x 5 heavy lifting sessions, I'm sore almost right away!

    When I told Mr. Fort I was switching to some 5 x 5 heavy weights 2x a week, he immediately said I would get more tank like. I hope that's not true if I'm not doing that many exercises that way ...

    My 50s were practice PRs as well, as I recall. The legs felt strong. And to think I almost went for a run instead of swimming!

    There is no school tomorrow (though still kid practices). But I've persuaded Mini-Fort to babysit in the AM so that I can go to hot yoga.

    Meets:

    Oct. 25 Sprint Classic (SCY)
    Nov. 28 Thanksgiving Meet (SCM)
    Dec 6-7 SCM Zones (may just go one day)
    Dec 13 Penthlon Meet in Pittsburgh

    I wish an order of events for the middle two meets would come out ...

    And I'm amazed! Thanks to the efforts of Mermaid , there is actually going to be a real live USMS sanctioned masters meet in Pittsburgh. Usually, there's just those dinky Y meets that Bill and Jimby are so fond of attending. I may go to this meet (though I'm sure I'll be tired and meeted out), as I want to support Mermaid and we need to be up in Pittsburgh periodically anyway.

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

    Since I was up very late chasing around homecoming kids, I could barely rouse myself out of bed for the 5K/1 mile fun run at the high school. I ended up watching as Mr. Fort and lil lil Fort did the one mile run. Lil lil Fort ran a 7:34 and didn't even seem tired. So my no running until Dec. edict is still intact. I may have to treat myself to one little fall run after the Sprint Classic.

    Updated October 11th, 2009 at 10:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Friday, Oct. 9

    by , October 9th, 2009 at 05:36 PM (The FAF AFAP Digest)
    Hot Yoga:

    I journeyed once again to the hot yoga studio at 10:00 am to be tortured by Insel. Insel apparently prefers his bikram yoga studio at 110+ degrees. It was at a comparatively balmy 105.8 degrees last Tuesday. That 5 degrees makes a huge difference! The last 20 minutes I just wanted to jump in an ice bath. I would have laid out serious cash for an icy drink; my water was hot by that time.

    I've learned from yoga that I have weenie shin muscles. (This is apparent from plyos as well.) I am not nearly as flexy as the Sarah Jessica Park lookalike. I can't understand a word the instructors say in "yoga speak." There is definitely some aerobic work going on in there -- my heart is pounding when I'm barely doing anything. My back muscles, especially the mid back, feel nicely looser though!

    Insel keeps telling me I "must" go more than 2x a week. I really don't see that happening ... I tried to explain that I had another obsession, but I got the glazed eye look when I mentioned masters swimming.

    Drylands:

    Core:

    long arm crunches, 2 x 50
    bicycles, 2 x 50
    windshield wipers, 1 x 25
    hanging reverse crunches, 3 x 15

    Plyos:

    box jacks w/med ball, 3 x 1
    bunny hops, 2 x 10
    squat jumps w/10 lb plate (you raise plate over the head as you jump), 2 x 10

    (I liked all 3 of these plyos. I tried the "dance move" plyo I posted a link to before (step back, twist w/plate and jump -- too damn complicated, blech.)

    Explosive weights+:

    leg press, 290 x 2 x 10
    bench press, 60 x 2 x 10
    narrow grip seated row, 80 x 2 x 10
    rack chins, 3 x 15
    shoulder shrugs, 15 x 2 x 15, forward & back

    RC:

    seated straight arm dips, 60 x 2 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    scapular wall slides, 2 x 25

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

    Commentary:

    I still prefer doing weights before yoga (like I did Tuesday) than yoga before weights. I may have to pick a different day.

    Looking forward to an off day tomorrow and a bit of a lie in. Nothing scheduled until soccer at 11:00 am tomorrow. Well, and then there's the homecoming festivities. My son is at a cross country Invitational, so he's missing out. But outfitting a teenage girl seems to be an expensive and time consuming proposition ...

    Week tally (6 days):

    4 x swim
    3 x gym
    2 x yoga

    Updated October 9th, 2009 at 09:06 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  5. More Sprints, Thursday, Oct. 8

    by , October 8th, 2009 at 04:03 PM (The FAF AFAP Digest)
    SCY @ GMU w/Speedo:

    Got there a bit late -- parking is a bear at GMU during the weekday!

    Warm up:

    600 swim-kick

    Shooter Set:

    10 x 50 @ 1:15, done as
    25 UW shooter on back (no fins) + 25 easy DAB

    50 EZ

    Speed Work:

    8 x 50 on 2:00, done as:
    25 AFAP free w/fins + 25 EZ DAB
    (went high 10s, low 11s)
    50 EZ after #4

    250 EZ

    Pete left to go back to work, and I carried on doing some more speed work since I had an easy recovery workout yesterday.

    3 x (100 + 50 EZ)
    100 = 25 AFAP doggy paddle drill (forearm burn!) + 25 EZ DAB + 15 fast pullouts at wall + 15 m UW power kick on back + 35 EZ

    150 EZ

    1 x 50 SDK on back w/fins (went 23, cramped)

    150 EZ

    10 x vertical dolphin kicking @ 1:00, done as:

    20 seconds w/hands at shoulders + 10 seconds in streamline + squat jump off bottom of pool (which was 10 ft. deep) + 20 seconds treading water. Tried to concentrate on kicking efficiently both ways.

    200 EZ

    Total: 2850 + VK-ing

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

    Commentary:

    Pete and I agreed that doing the 25s @ 2:00 was probably not quite enough rest to truly go AFAP. He noted, and I agreed, that some of the 25s felt like the second 25 of a 50. Interestingly, our fastest 50 of the set of 8 was #5, after we had done a 50 EZ.

    Planning on hot yoga and a gym session tomorrow.

    GMU is closed over the weekend, so I won't have my Sunday team practice to go to. Instead, Mr. Fort and I are going to do a 1 mile fun run with our 9 year old at my son's high school on Sunday to support his cross country team. (Though he won't even be there -- he's in NY for a cross country meet.)
    Categories
    Swim Workouts
  6. Dryland + Recovery Swim, Wed., Oct. 7

    by , October 7th, 2009 at 04:11 PM (The FAF AFAP Digest)
    Drylands:

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

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

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

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

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


    Swim/SCY/Solo:

    Had a recovery/drilly type swim:

    Warm up:

    800 variety swim, kick, drill

    Hypoxic set:

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

    100 scull after #10 and #20

    Fly drill set:

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

    100 EZ

    Total: 2700

    Hot tub, 10 minutes

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

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

    Sprint Classic:

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

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

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

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

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

    Other plyos/plyo info:

    double leg power hop with stepback lunge twist: http://www.realjock.com/article/757/

    box jack, http://fliiby.com/file/396630/lxbvinp6on.html

    scissor lunge, http://fliiby.com/file/411979/vxl2lso4hy.html

    http://www.man-health-fitness-soluti...exercises.html

    http://books.google.com/books?id=8k-...imming&f=false

    http://www.kewego.com/video/iLyROoafMNBb.html


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

    Updated October 7th, 2009 at 10:45 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  7. Gym + Yoga, Tuesday, Oct. 6

    by , October 6th, 2009 at 05:12 PM (The FAF AFAP Digest)
    Drylands:

    hanging reverse crunches, 3 x 15
    long arm crunches, 2 x 50
    bicycles, 2 x 50
    rack chins, 3 x 15
    (love these!)
    burpees with push up and air squat, 2 x 10 (These are exhausting!)

    squats on FM machine (had to play around with weight), 190 x 1 x 5, 210 x 1 x 5, 230 x 1 x 5, 250 x 1 x 5, 270 x 1 x 5
    bicep curl w/BB, 50 x 5 x 5
    standing lat pulldown, 150 x 5 x 5
    leg extensions, 110 x 1 x 5, 120 x 3 x 5

    external and internal rotators, 10 x 2 x 15, each arm

    Hot Yoga:

    Day #2 of the hot yoga experiment. Wow, it was much easier today and I tolerated the heat much better. I didn't have the urge to sprint out of the room after 60 minutes or the uncomfortable feeling that my face might blow up. I also went through 3 bottles of water.

    I definitely like the heat for stretching. And the hot yoga poses don't unduly put pressure on the shoulders, which is nice (and unlike other forms of yoga). But I'm still rather klutzy in terms of balance. I think it takes awhile to acquires this skill.

    One odd thing I noticed today is that, after weights, it is somewhat difficult to constantly be holding your arms over your head in streamline position. However, this is the one thing I can do better than the yoginis. lol

    More yoga-kinis than ever today. And some dude did 2 back to back classes ...

    I still wish it wasn't such a time drain.

    Did a quick search about calorie burning and found these links:

    http://www.bikram-yoga-noosa-austral...s-and-yoga.htm

    Hard to believe it's comparable to jogging in terms of calories burned. Of course, jogging is not running either ...

    Here are a list of the reported/supposed benefits:

    Some of the benefits of Bikram Yoga:

    Works every organ, gland, nerve, tendon, ligament and muscle in the whole body every Bikram Yoga session
    Expands your capacity to breathe deeply and fully
    Prevents injury and may prevent or improve chronic illness
    Promotes better sleep, you may even need to sleep less
    Fabulous body toning effects
    Weight loss or gain depending on your body's needs
    Improvement in posture and body awareness
    Improve the healing and regenerative powers of your body
    Improvement in T-cell function and your immune system
    Improvement in your lymphatic system
    Lengthening and strengthening of muscles
    Increased flexibility
    Improvement in peripheral circulation
    Improvement in metabolism / digestion
    Gives the body a cardiovascular workout without negative impacting forces
    Nervous system is exercised
    Endocrine and exocrine glands are massaged and stimulated to better function
    Muscular and skeletal network are enhanced
    Weight bearing exercise will help prevent osteoporosis
    Improves heart and lung function
    Improves back conditions of pain and misalignment
    Improves flexibility of your spine in its range of motion in all directions allowing the improvement in function of your central nervous system. Better nervous system communication means a better functioning body and mind
    Helps cultivate a sense of well being and a more peaceful mind
    Integration of both sides of the brain to improve memory, learning, body coordination and balance
    Builds mental strength and teaches you to hold your mind in a focused and meditative state

    Freestyle/GoSwim:

    Saw this on Glenn's FB page:

    http://www.stumbleupon.com/s/#2YyCwp...up-catch.html/

    I know my own head is certainly elevated some, though I recall ehoch saying there is absolutely nothing good about this type of head position.

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

    Hoping to go to the gym and pool tomorrow, though I have a couple other obligations. We'll see how fast I can move ...

    Mini Fort got her third game ball in volleyball last night. I fear her serious swimming days may be numbered ... she thinks volleyball is just "more fun." My littlest one, on the other hand, continues to be enamored with swimming. And it is fairly comical to watch her attempt to learn flip turns.

    Updated October 6th, 2009 at 05:34 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  8. Monday, Oct. 5

    by , October 5th, 2009 at 10:35 PM (The FAF AFAP Digest)
    Super busy day. Only had time for the following, which I suppose is all I should be doing on the CDVB schedule.

    Swim/SCY/Solo

    Warm up:

    700 variety

    Hypoxic set:

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

    50 EZ

    Speed sets:

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

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

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

    50 EZ

    3 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 1875

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

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

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

    Updated October 5th, 2009 at 11:08 PM by The Fortress

    Categories
    Swim Workouts
  9. Sunday, Oct. 4

    by , October 4th, 2009 at 07:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Drilly stuff:

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

    50 EZ

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

    50 EZ

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

    200 EZ

    Total: 2850

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

    Commentary:

    Whew, I was definitely tired this weekend after a more intense week of training. I was DEAD on Saturday. I slept in today and felt more rested. If I carry on with this plan, I anticipate the weekends being more about recovery.
    Categories
    Swim Workouts
  10. Hot, hot, hot!, Friday, Oct. 2

    by , October 2nd, 2009 at 03:59 PM (The FAF AFAP Digest)
    AM: Hot Yoga:

    As promised, I made it to my first hot yoga class. I think I liked it better than other yoga I've done -- you can get really flexy when you're so hot. But it was really really hot those last 30 minutes, and the 90 minute class went long. I'm fair skinned and my face was bright red. Next time, I'm bringing more water and putting ice in it. G2 was definitely not the right thing to bring to class.

    In general, I'm pretty flexible, but my balance isn't the greatest compared to the real yogis. I was told it burned 1,000 calories, which seems like a lot. You definitely lose a lot of water weight; I was drenched! I can't believe some yogis do this 2x a day ...

    PM: Weights

    Didn't get in as long a session in as I had hoped -- too many errands and chatting with an old friend at the gym. But I did manage this:

    leg press, 270 x 3 x 10 (fast)
    bench press, 70 x 1 x 8 (fast), 60 x 2 x 8 (fast)
    tricep press, 45 x 3 x 10 (fast)

    yates row (first time I'd ever done it, had to play around with the weight), 95 x 1 x 20, 115 x 1 x 10, 135 x 1 x 10, 145 x 1 x 8
    internal and external rotators, 10 x 2 x 15 each arm
    lunges w/20 lb DBs, 2 x 15

    hanging reverse crunches, 3 x 15
    straight leg raises lifting hips off bench, 2 x 15
    dead bugs on bosu, 3 x 25 (much harder on the bosu, Pete. )

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

    I do think the yoga took some toll on the weights. I felt more tired than usual. I guess I'm just used to lifting weights first and in the am.

    I have two GFs coming over tonight (can't go out have to babysit a coed teenage group, lol). Will definitely be drinking our fav buttery chard.
  11. Blasted, Thursday, Oct. 1

    by , October 1st, 2009 at 05:53 PM (The FAF AFAP Digest)
    Lovely! Woke up this morning and everything (well, except my head, ankles and knees) was sore. I guess 5 x 5 heavy weight is rather hard ... Probably should have eased into the weights more, but I ain't got time for that patience stuff with my current plan.

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

    SCY @ GMU w/Speedo:

    Warm up:

    900 variety swim, kick, drill

    Shooters:

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

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

    Lacate set:

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

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

    Went 53 low, 53 mid, 54 low.

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

    200 EZ

    Total: 2550

    15 minutes in hottub

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

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

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

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

    [ame="http://www.youtube.com/watch?v=uW_-oyAldfo&feature=player_embedded"]YouTube - Cat Under Sink[/ame]

    Updated October 1st, 2009 at 09:28 PM by The Fortress

    Categories
    Swim Workouts , Test Sets
  12. Day 2 CVDB, Wed. Sept 30

    by , September 30th, 2009 at 05:00 PM (The FAF AFAP Digest)
    Drylands:

    Strength:

    standing lat pulldown, 150 x 5 x 5
    (some warm up sets at lower weight)
    bench press, 90 x 5 x 5
    (some warm up sets at lower weight)
    goblet squat, 70 x 1 x 10, 75 x 2 x 10
    (added 20-25 lbs, I was slacking before)

    Core:

    elevated crunches, 2 x 25
    reverse decline crunches w/10 lb weight held by feet, 2 x 25
    dead bugs 3 x 25
    bicycles 3 x 50
    back extensions w/10 lb plate, 2 x 25
    cable twist w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 10, each side
    (added 10-20 lbs weight, was previously slacking on these as well apparently)
    total ab machine, 120 x 3 x 15
    push ups, 2 x 15

    RC:

    prone scapular scrunches, w/hand weights, 2 x 25
    scapular wall slides, 2 x 25
    chops on yoga ball w/ hand weights, 2 x 15, thumbs up and thumbs down
    internal and external rotators, 10 x 2 x 15, each arm

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

    Commentary:

    I'm persisting in making like CVDB even though I don't know WTH he does in the gym. Most elite routines, with the exception of Lezak, seem like a bit of a mystery ...

    Since Q pointed out that CVDB is hitting the gym 3-4 x per week, I'll probably do that instead of 4-5. I'm also going to shift to the Q-sage advise and go with the 5 x 5 heavy reps on the core strengthening exercises. Seems more consistent with the CVDB focus.

    I wish I had more info on explosive lifting. I'm going to PM a forum friend to see if he can give me some additional guidance.

    I meant to swim today. I was planning a cruise + a few fast 25s, but had to leave the gym for a Mini Fort "forgot to tell you I needed X" emergency. There are a ridiculous amount of those emergencies in my life ... I plan to swim with Speedo tomorrow, doing some shooters and 3 x 100 AFAP. Other than an occasional 100 like this, I'm going to stick to 25s and 50s to stay "specific" as Jazz notes is desirable. On that specificity note, however, it doesn't seem terribly "specific" to do all 4 strokes ...

    Yoga?

    I'm wondering what to do about filling the soon to be aerobic conditioning void in my life. If I eliminate spinning, running and aerobic work in the pool, I am worried I could get twitchy or suffer endorphin withdrawal. I MAY go to a Bikram yoga class on Friday to try it out. I have been abysmal about stretching since Nationals and perhaps this would help on that front. And it might be especially advisable with the emphasis on strength in the gym.

    I could go here; it's pretty close to my house:
    http://www.fallschurchyoga.com/schedule.shtml. I wonder if hot yoga kills you for the day or you can do something after?

    Anyone have any other thoughts?

    Upright rows:

    I was also mulling over upright rows, as they seem to be a good compound exercise. Found this in a quick search:

    "The upright row is a controversial weight training exercise performed by holding a barbell with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. Dumbbells, an EZ Curl bar, or a cable machine can be used instead of a standard barbell.
    Due to the amount of internal rotation of the humerus during this movement, many trainers and organizations (such as the ACSM and NFPT) consider this a contraindicated exercise for all trainees. Most will at least advise those with shoulder impingement issues to avoid it. Abstaining from raising the bar above the chest line will help in avoiding injury. If pain arises, stop this exercise immediately, as it may be an indicator of a pinched nerve. Substitutes include shoulder shrugs for upper trapezius development and lateral raises for lateral deltoids.
    While the movement resembles the end portion of the high pull it works different muscle groups. In the upright row, the shoulders provide the force to lift the weight upwards. In the high pull, the majority of the force is generated by the lower body, with the scapulae providing the rest of the force, and the arms are raised in response to and not as the cause of the rising bar."

    I would think the impingement concerns wouldn't be a real worry if the weight was low and one was doing it more as a stability exercise?

    Article: cheating for over the top elites & masters?

    http://www.eurekalert.org/pub_releas...-sdc092809.php

    Updated September 30th, 2009 at 10:31 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  13. Making like CVDB, Tuesday, Sept. 29

    by , September 29th, 2009 at 04:49 PM (The FAF AFAP Digest)
    I've decided to take Ande's advice and make like Cameron Van der Burgh until taper time for SCM Zones. So I plan to hit the gym 4-5x week and hit the pool 4-5x week. Pool work will consist of: (1) warm up/recovery swims; (2) hypoxic/SDK work; and (3) speed work. I don't plan on doing any aerobic work whatsoever unless I'm swimming with my team at my usual Sunday am practice. Of course, you get some aerobic work just doing what I have planned ... Bottom line: more gym, less pool yardage. Since I only plan on 50s and a couple 100s for the rest of the year and am done with my forays into 200s and the OW, I think this experiment is worthwhile. Or at least it will be a nice test to see if it works for masters ... Since I have lost some strength from almost 2 weeks off from the gym, I wish I had a bit more than 7 weeks for the experiment, but such is life. The only aerobic work I think I'll really miss is some of my kicks sets, especially with the MF. Perhaps I'll do one on occasion, if I feel the need to relieve boredom, although this might undercut the efficacy of the experiment perhaps.

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

    Drylands:

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

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

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

    stretching, 15 minutes, drive to pool


    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Main sets:

    20 x 25, done as

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

    100 EZ

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

    Went:

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

    100 EZ

    hottub

    Total: 2250

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

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

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

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

    Updated September 29th, 2009 at 07:43 PM by The Fortress

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

    by , September 28th, 2009 at 10:28 PM (The FAF AFAP Digest)
    Did a fairly brief recovery type workout. Not quite up to cranking it all the way up today. I'd like to have a boring October; I feel like June-Sept were just crazed.

    Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick, drill

    Main set:

    40 x 50s, done as

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

    150 EZ

    Total: 2900

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

    Meet Plans for 2009-10:

    2009

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

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

    Ande has suggested that I train like Cameron VDB: http://www.casttv.com/video/2tdv76/m...-18-2009-video

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

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

    2010:

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

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

    Jimby:

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

    Suit:

    Ordered a new suit today:

    http://www.swimoutlet.com/product_p/11289.htm

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

    Updated September 29th, 2009 at 10:54 AM by The Fortress

    Categories
    Swim Workouts
  15. Pics + "100 free" vid

    by , September 27th, 2009 at 10:05 PM (The FAF AFAP Digest)
    More Fall Ball:

    Here's the video of Jazz and I swimming the "100 free" at the Fall Ball (with a little cameo of Jackie O. ...) Jazzy's fly looks very smooth. I was way too deep -- no wonder I had trouble seeing/reaching the touchpad at the finish ... lol. Kirk said we should be deeked for delay of meet.

    I could hear Allison in the background saying "what's the point?" lol. The point was fun. I'd definitely do a 50 SDK in that setting again.

    [ame="http://www.youtube.com/watch?v=U12FIYZwwX4"]YouTube - Leslie & Brian's 100 free[/ame]

    I did get my 100 back splits: 31.6/33.1, basically almost even split b/c the differential was mainly the start. No split on my 50 SDK. Just didn't hit the touchpad hard enough.

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

    Had a blast at the PV swim wedding. It's pretty funny when the groom welcomes everyone by first asking "How many of you went to swim practice or coached a practice this morning before coming?" We got swim caps as favors and these were seen in abundance on the dance floor. Many of us plan to wear them at the Sprint Classic next month. And the very handsome and beautiful bride and groom even posed for a swim shot (see below). I'm surprised Wally didn't give Jeff a little push ...

    Updated September 28th, 2009 at 04:25 PM by The Fortress

    Categories
    Masters Swim Meets / Events
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  16. Fall Ball Fun, Saturday, Sept. 26

    by , September 26th, 2009 at 09:07 PM (The FAF AFAP Digest)
    Fall Ball:

    No razzle dazzle, but plenty of fun. The pool was very nice - couldn't believe it was a high school pool(s)! It was nice to see some of the PV gang (though many seemed to take a pass either because of recent tris/OW or the upcoming PV nuptials.) And it was great to see Jazz again, and he was very speedy!

    My times were fairly solid, but I had some technical difficulties. Felt like I had serious SCY rust. It was probably good to attempt to work out some kinks at this meet. I was also thrown off some by a switcheroo. I could tell in warm up that the backstroke flags were set at 5 meters. But I didn't know until after the 50 back that they were switched back to 5 yards before racing started.

    I did feel tired in the water. This confirms my thinking that I just cannot compete very well two weekends in a row. However, since I had no expectations of this meet and used it for training, all was fine.

    I also felt kind of "weak" strength wise. I suspect this is from doing weights only once in the last 2 weeks. I've also been completely unfaithful to my RC exercises.

    50 back, 28.7

    Did this as a split request in the 200. Took too many strokes from the flags in and jammed the first turn a bit. Took fewer strokes from the flags in at the finish and glided about 3 yards or so. lol. Jazz and Paul estimated a .5-.6 time loss on the finish. Still, it's about what I expected to go. If I had gone a low 28 right now, that would have been very surprising.

    My stroke felt choppy and I had no zip/decelerated on the breakouts.

    100 back, 1:04.8

    Did this at about 90-95%. Wasn't sufficiently HTFU'd to kill myself with a total all out effort. (Felt slightly less guilty when Neill admitted to taking the same approach.) Turns/finish were better than the 50 (which Hulk seems to have called a "split-splat :P), and I SDK'd a fair amount. Just no real zip and took it out somewhat leisurely. (10 lashes from Ande.) There are no splits yet; that's just how it felt.

    "100 free," missed split

    I didn't feel inspired to swim a real 100 free. Since Jazz was doing a 50 fly on his first 50 of the 100 free, I decided to do a 50 SDK. I opted for doing it on my belly. Kinda wish I had flipped over and done it on my back, which I think is faster.

    I almost hit the bottom of the pool about halfway on the first length. lol This is hard to do as the pool was 7 feet deep at that spot ... Had to come up practically vertical at the open turn and finish to get to the walls. Apparently, I didn't hit the touchpad hard enough to get a split ... Think it was probably around 30 or so though, nothing too fast. I did a 31+ from a push a week or so ago without a B70.

    The officials were pretty entertained by our 100 free heat. The referee, who I had chatted with throughout the meet after arranging my split request, laughed and wryly observed that I had gone past the 15 meter mark. I smiled and agreed he should DQ me, but he decided not to since he'd never seen anyone do a 50 SDK at a meet before.

    Allison taped our "100 frees" since Jazz and I were in adjacent lanes. She said she lost track of me since I was too deep, so we can all look forward to seeing Jazz.

    Bottom line:

    Not bad. My backstroke times were comparable to those I swam last September at the Shootout (there, I went 29.1 and 1:04.7) and I felt relatively more "rust" at this meet. If I had gone slower than 1:05.1, I would have had admit a defeat by the Geek, and send him more caps as penance. Fortunately, this humiliation was narrowly avoided.

    Now, back to sprinting and the weight room. No more cushy aerobic sets and OW cruising!

    Updated September 26th, 2009 at 09:16 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  17. Some people suck! Friday, Sept. 25

    by , September 25th, 2009 at 05:33 PM (The FAF AFAP Digest)
    As I was running around like a maniacal nut job today, someone bashed my car. I was in some store or another, and he/she didn't leave a note. It was on the passenger side, so I didn't even notice it until I got home. What a freaking hassle ... between that and my iphone theft and other stuff, I'm having a streak of bad luck. Argh!

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

    Swim/SCM/Solo:

    Warm up:

    750 variety swim, kick, drill

    Other sets:

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

    50 EZ

    3 x (25 AFAP free + 50 EZ)

    200 EZ

    Total: 1675 meters

    Sit in hottub and steam room.

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

    Commentary:

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

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

    SCY Top Ten:

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

    2008:

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

    2009:

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

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

    Updated September 25th, 2009 at 06:16 PM by The Fortress

    Categories
    Swim Workouts
  18. Thursday, Sept 24

    by , September 24th, 2009 at 05:29 PM (The FAF AFAP Digest)
    Like one of my very sweet blog followers, , I only had 45 minutes or so to hit the pool today. Had to take Mini-Fort in for x-rays. She may have broken her finger playing volleyball. Fortunately, she can swim with the finger just not play volleyball. lol

    Anyway, here's what I eked out:

    Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick, drill

    Speed sets:

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

    50 EZ

    5 x (25 AFAP free + 25 EZ)

    50 EZ

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

    200 EZ

    Total: 1600

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

    Commentary:

    Still tired.

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

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

    Fall Ball:

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

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

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

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

    Updated September 24th, 2009 at 05:53 PM by The Fortress

    Categories
    Swim Workouts
  19. Geekity Copycat + Pics, Wed., Sept. 23

    by , September 23rd, 2009 at 10:04 PM (The FAF AFAP Digest)
    Today, I pirated Geek's solo workout. Since I've stepped into OW, begun purchasing 2XU gear and am a member of USTA, I thought I must as well go whole hog.

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

    Swim/SCY/Solo:

    Warm up:

    850 variety swim, kick, drill

    Main sets:

    6 x 75 free @ 1:15

    10 x 50 backstroke kick @ 1:00

    50 EZ

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

    50 EZ

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

    200 C/D

    Total: 3050

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

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

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

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

    Updated September 23rd, 2009 at 10:19 PM by The Fortress

    Categories
    Swim Workouts
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  20. Tuesday, Sept. 22

    by , September 22nd, 2009 at 10:15 PM (The FAF AFAP Digest)
    Still feeling pretty flattened today from the race, sleep deprivation, traveling etc. Just hopped on the bike for 30 minutes and stretched a bit. Really lazy for me. Will go to the pool tomorrow afternoon. Hope most of the kinks are worked out by Saturday for the Fall Ball. This will be the first time I've swum in races on back to back weekends. I'm working on shortening my "refractory period."
    Categories
    Spinning