My USMS Page:
Rockwall Aquatic Masters ("RAM")
Swim @ Oak Marr:
I adapted Speedo's short rest stroke+kick set from today to make it a taper set. I didn't do these straight through though, too much chatting with Jazzy here and there. Used fins.
4 x 50 fly drill @ 1:00
4 x 50 kick @ 1:00 (25 belly shooter + 25 EZ)
4 x 50 back drill @ 1:00
4 x 50 kick @ 1:00 (25 back shooter + 25 EZ)
4 x 50 breast drill @ 1:05
skipped breast kick
-- Joined Jazz at this juncture. He had been doing some sprint endurance work, and that was not on my taper agenda.
1 x 50 (25 AFAP free + 25 EZ)
4 x 50 kick w/Jazz (25 AFAP + 25 EZ)
-- did 2 back shooters, went high 9s
-- did 2 flutter kick w/boards, went 11s
1 x 50 AFAP back shooter, went high 21-22
-- thought I'd be slower b/c I flipped too far from the wall and didn't get a good push off
4 x 50 free @ 1:00 as warm down
P90X Stretch DVD, 60 minutes
I was slightly sore in the scapular area from the torque drills yesterday. Shouldn't do new stuff on taper, I know. But my upper body seems to rest up pretty fast. The Resting of the Legs continues. I am taking tomorrow off and skipping Lil Fort's 7:00 am soccer game in far out VA.
The former Cream Puff gave me a scull drill to try. I think I vaguely recall doing this at a Mason practice. Position your body as if you were sitting in a chair in the water, try to keep feet and heels out of the water. Scull backwards with arms and hands at side.
I was in such a good mood today, and not ready to come home to more disappearing times. The FINA Top Ten rankings for 2010 were released today. I hope they are merely preliminary and can be corrected. Inexplicably, my 50 back (my best event) and 50 fly in SCM were completely left off the list. They would have been #1 and #5 respectively. Oddly, all my other events in SCM and LCM that should be on the list are there. I don't understand how some USMS TT times (and some from the same meet) can be there, and others not. I know other times from NE Champs are on the FINA list, including my own and Chris'. You'd think they'd submit all the data from our own TT database together? Or maybe this is a FINA error? I just find it somewhat shocking that FINA could produce such an error riddled list. But maybe I shouldn't be ... I have sent an email to Walt Reid about the matter. If anyone knows who else I should try to contact, please let me know. I always get a sinking feeling in my gut when my times go missing. This has happened on other occasions, and I'm starting to feel somewhat jinxed. I'm really hoping it can be fixed promptly; I've just never heard of a FINA list being "preliminary." However, since the USMS list is still preliminary, the FINA list must by default be preliminary?
I've also found some other omissions including:
Valerie Jenkins (45-49 50 back)
Susan Williams (40-44 50 back, 50 fly)
Fall W. (40-44 50 back, 50 free, 50 fly, 50 breast)
Lisa Dahl (45-49 50 free & 50 fly)
Karen Andrus-Hughes (50-54 50 back)
Traci Granger (50-54 50 fly)
Lisa Bennett (50-54 50 breast)
Laura Val (55-59 50 free, 50 back, 50 fly)
It appears that something went haywire with the 50s.
Congrats to all those making this list! I saw many rankings for fellow bloggers Chris and Ande.
In general, the LCM rankings seem faster than the SCM rankings in my events. But that could be due to the World Games being held in tech suits. Will do a comparison.
Updated March 12th, 2011 at 12:13 PM by The Fortress
Swim w/Speedo @ Oak Marr:
15 x 50 drill/kick mix w/fins @ 1:00/1:15
1-5 = belly shooter + backstroke hesitation
6-10 = Lochte single arm fly
11-15 = backstroke hesitation + belly shooter
5 x 50 "torque" drills @ 1:45
Speedo showed me the "torque" drill, a ballistic drill designed to fire up the fast twitch muscles.
In this vid, @ about :54, you can see the drill done as a fast underwater pull only. http://www.floswimming.org/videos/co...tennessee-toys. We used an over the water recovery with one or both arms. It's no easy thing to go from completely prone and still to an AFAP stroke. Slightly hard on the shoulders, but worthwhile. I like the version shown in the video, where the swimmer does a fast underwater pull using both a dorkle and pull buoy.
8 x 25 @ 1:00
12.5 drag races from mid pool
-- 3 free, 2 back, 2 breast, 1 shooter
drag race = start prone mid-pool, head at one of the lines on the bottom, AFAP to the wall. It's very different from a burst where you have a push off instead of a completely dead start.
2 x through, no fins:
10 seconds AFAP vertical dolphin kick
burst dolphin kick shooter to 15 + cruise
Stretching/Yoga, 30 minutes
Got it in!
I read through the stretches in Dara Torre's new book. There's one I really like called the QL-Core Twist. I've done a variation of this for years, but I like her version:
Sit on the floor with your right leg bend, heel toward your crotch. Take your left leg out at about 45 degrees, bending your knee slightly so it's about 4 to 5 inches off the floor.
Drop your left arm down torward the inside of your left leg, trying to get your shoulder as close to the knee as possible. Keep your arm externally rotated (thumbs up), and grab your toes, ankle, or calf (whatever you can). Place your right hand behind your head as if you're hanging out at the beach. Contract your body forward as if doing a crunch, and try to get your right elbow to touch the ground. Push your left arm/ shoulder against your left knee and your left knee against your arm (so it stays straight up and doesn't rotate outward), and open your body up toward the ceiling.
Whew, I'm pretty tired from so little yardage. But that was a fun little practice. Love the crazy innovative speed drills (and lack of tedium ).
I encourage everyone to watch the Lady Vols/Floswimming link. There is some really good stuff there, including some interesting TRX exercises and a fly + med ball drill @ 6:45 that I will definitely try.
Speedo left abruptly after the drag races with no warm down. He mumbled something quickly about not wanting to warm down/swim slowly to erase the CNS work he'd done sprinting. Is this a real phenomenon? Or did he just have to scoot back to work quickly?
I am a total FLOG failure. I see I haven't put in anything since Monday. When I taper, my # of swims goes up and my kicking yardage goes way down. Guess that's normal.
Garrett Weber-Gale's Nutrition for Performance Series:
Emergence of the "Bike Cafe":
Interesting note about whether diet can obviate the need for supplements:
Updated March 10th, 2011 at 10:37 PM by The Fortress
RC Work, 20 minutes
Stretching, 30 minutes
30 minute slow continuous swim
15 minutes hottub
I didn't have any sprinting planned for today because I know I'm always mushy and sluggish after a deep tissue. But I did get my stretching in so no one would have to scold me.
On other random notes of interest:
1. I read today that an article about the strengthening properties of beer is coming out in Men's Health. I know some people who need to run right out and buy this issue!
2. Geek added this link in a comment yesterday and I wanted to post it here too:
3. I've decided I mistrust most people that are certified trainers. Most of them don't even look that fit.
4. I am still adhering to my gluten free diet. Every once in awhile I try something with gluten (last time pizza) to see if I am able to tolerate it any better. This just results in me feeling tired and slightly ill. I have now discovered oat flour though, so I am prepared to go back to eating homemade cookies and bread and getting fat.
5. Jim Thornton recently opined that your diet makes little difference in performance because your body doesn't distinguish between different kind of carbs and proteins, i.e., a twinkie is the same as a mango. I know nutrition is a complicated subject, but this cannot be right ... http://www.med.nyu.edu/hjd/harkness/...erformance.pdf
6. I am bracing for another night of teenage angst as Mini Fort just called me and told me she had "the worst day of her life" for the third time in 2 weeks. Crew is harder than she imagined.
7. I have not entered the Albatross Open yet because I am still mulling over seed times.
8. Does anyone know when the FINA SCM & LCM rankings come out?
Updated March 9th, 2011 at 11:32 PM by The Fortress
Finless Combo Set:
4 x 50 heads up single arm fly @ 1:00
8 x 25
odds = shooter on belly
evens = EZ
8 x 25
odds = dive from side, power kick to 15 (12 kicks) + breakout + cruise
evens = EZ
4 x 50 backstroke hesitation drill @ 1:05
8 x 25 shooters on back
25 EZ down to backstroke start blocks
8 x 25
odds = backstroke start + power kick to 15 (15 kicks) + cruise
evens = EZ
4 x 50 russian breast drill @ 1:10
8 x 25 long underwater breast pullouts
8 x 25
odds = burst doggy paddle drill
evens = easy
hottub, 15 minutes
This was a variant of a workout I did at this same time prior to NE Champs. Initially, I had thought perhaps the Warrenton meet was too close to my taper meet (only 2 weeks apart). But now I'm thinking it may have been beneficial to help alleviate (or at least delay) the taper hyperness/angst/boredom from which I usually suffer. And I am hopeful that the massage I'm about to dash off to will help flush the remaining lactic acid from the meet. Lats are somewhat sore from the sprint fly. Still feel pretty smooth in the water though.
As of today, there are 119 swimmers signed up for the Albatross SCM meet. I'm assuming quite a few more will enter at the last minute, as I am always wont to do.
20 x 50 @ 1:00 or so
5 of each stroke
Drill fly, back, breast, overkick free
20 x 25 shooters w/fins
4 x back, left side, right side, belly, twirling
3 x 150 w/fins
100 back + 15 seconds rest + 50 shooter
10 x 25 no fins
Odds = breast alternating dolphin and whip kick
Evens = shooter on back or belly
I was extremely grateful that Mr. Fort got up early to take Lil Fort to Girls on the Run before school so I could catch up on sleep. I was pretty tired after the meet last night, but didn't wake up feeling totally slammed like I sometimes do after even a one day meet. I felt pretty smooth in the water today as well, though I avoided anything fast. I actually feel more tired now after the workout than I did this AM. Glad I have a deep tissue massage scheduled for tomorrow afternoon.
I'm driving Lil Fort around to indoor soccer and swim practice now, but hoping I will summon up the energy to stretch tonight. Otherwise, feel free to hurl vicious insults.
It's a little tricky having a meet two weeks before a taper meet. I feel like I'll need a couple more days to fully recover; I'll probably stick with aerobic/hypoxic work.
100 fly vid:
SwimShark was kind enough to put my 100 on YouTube, so I'll add that link when I'm home later. Here it is:
[nomedia="http://www.youtube.com/watch?v=Ll6ksi48crM"]YouTube - Leslie's 100 fly[/nomedia]
Looks like I got off the blocks pretty quickly. I can definitely see the piano at the end. But it looks like everyone else had the same piano. Well, maybe not that serious guy sandbagger over in lane 8. I'm not sure if this is a good thing, but my feet come out of the water when I kick much more than the other swimmers. Probably still picking my head up to high to breathe. And had a major glide into the first turn.
On the topic of salmon which we discussed last week, I read this recently in the WSJ:
And, never would have guessed, but PRP is now being used for "vampire facelifts":
This looks like a very hard P90X mix:
Updated March 7th, 2011 at 07:41 PM by The Fortress
Very fun meet! Well run and low key, with lots of nice swimmer folk. I couldn't believe they actually had coffee in the hospitality room. Had some right before my 50 fly. They mayor of Warrenton, who is a masters swimmer, gave out Mayoral Proclamations for those breaking meet records, which was a nice touch.
I didn't love the pool as much as Speedo. But that's likely because I was stuck in lanes 1 & 2 for every race. Those lanes = 7 feet deep. The rest of the lanes = 9 to almost 12 feet deep. It almost goes without saying that I prefer deep water. But thanks to being in the next to last heat in my fly races, at least I had cool clean water. And my times were faster than I expected on a few days rest. Good thing -- since these 3 races are now in the bank for SCY. No do overs. Hopefully, they'll hold up decently against the fast swimming to come at Mesa. It feels slightly odd not tapering for SCY this season, but I have other fish to fry in nice indoor meter pools.
Tech suit best: 1:01.3
Full body Pro best: 1:04.0
My last untapered 100 fly was a 1:02.7 in a B70 in a faster pool (Mason at 2010 Zones). So I'm pretty happy with a time only .4 slower in my paltry little kneeskin at the crack o' dawn. I was out in 29.1, with the predictable piano the last 10 yards. But I had a very clean start and fast underwaters. My breakouts were good, according to Speedo, except for the third one. I can't say my turns were very snappy though; like usual, I was going for big air. Glad this race was first. I think it woke me up a bit as well -- this was my earliest race in some time. SwimShark was kind enough to video it for me.
Tech suit best: 27.0
Full Body Pro best: 27.6
Previous Best in kneeskin: 27.8
Thrilled with this time! When I swam the 50 fly at the Sprint Classic last October, I went 27.8 with a glide-y finish. This time, I decided in advance to experiment by staying under water longer off the start and turn (did 12 and 10-11 SDK or so respectively). I also hit my walls fairly well. Result: .6 faster in a slower pool. I'll take that! This time is only .2 off my PB of 27.0 swum twice in a Jaked and B70. So it's my second fastest time ever. Maybe execution is even more important than tapering for 50s. And I'm glad I experimented with more SDKs in my 50; now I know it's faster. Speedo did say I had a couple dolphin kicks on the surface on my second 25, so that's still something to work on and improve. And I grazed my hand on the lane line on the second length. Everyone seemed to agree the lanes were slightly narrow though.
Tech suit best: 1:04.1
Ful body Pro best: 1:06.8
Hadn't swum this race in SCY since the Auburn meet in 2009 when I was fully tapered and in B70. This meet, based on my 100 fly time and in a kneeskin, I figured I'd go a 1:06 or so. So I was rather shocked to see the 1:04.3, only .2 off my PB, with splits of 29.0/35.3. This swim felt relatively better than the last few 100 IMs that I dimly remember. I wore a nose clip (which made the 12 SDKs on the back leg easier) and went out slightly slower on the first 50. My breast leg also felt better. I was in lane 1 for this race. My one big mental error was that I came off the wall on freestyle flutter kicking instead of dolphin kicking. WTH? When I realized I was flutter kicking underwater, I popped up and started swimming. Would love to see what I'd go fully tapered and in a deeper pool, but, hey, I'll take this time too.
All in good, a great meet and a great start to 2011. I'll swim 3 more events in SCY at CZ in April (again, on only a few days rest) -- 50 free, 50 breast and 100 back. Then, I'll have had a crack at all my best events in SCY. I must admit I'm a bit sad not to be going to Mesa. But one can't do everything.
After my last few short course meets without my beloved B70, my prevailing thought is I am really, really glad I've invested so much time in dolphin kicking. I think it's saving me in this transition period. Oddly, I think using tech suits may have helped me become a better kicker by causing me to focus more on streamlining and kicking. I became a better underwater swimmer, and taking the suits away doesn't seem to have changed that terribly much.
Full meet results:
Mr. Fort also won his age division of the 10 mile adventure trail race this am. He said it was the hardest 10 miles of racing he's ever done. His training parter didn't fare as well in the rainy muddy conditions, repeatedly falling. Mr. Fort is a like little billy goat.
Updated March 6th, 2011 at 10:27 PM by The Fortress
RC work, 20 minutes
Stretching, 30 minutes
hottub, 20 minutes
Just taking it easy for the meet this weekend.
Iron in Athletes:
I started stressing about my thyroid levels earlier today. According to my recent labs, my levels of free T 3 and free T4 are worse in the last 6 weeks even though my thyroid medication was slightly increased. The only change has been adding iron to my regimen. Every doctor I've consulted seems to feel fairly strongly that my ferritin levels are simply too low. But I'm starting to wonder if the iron is preventing absorption of the thyroid hormones (a known side effect) while not helping much. Perhaps borderline anemia is my own norm? I've been that way all my life. Dr. Jimslie tends to dismiss diagnoses of anemia, saying that athletes suffer from pseudo-anemia. This is caused by a dilutional effect -- greater blood plasma volumes from training.
I decided to do some quick googling and found this article:
One relevant excerpt:
"However, the most common cause of a low hematocrit (a ratio of red blood cells to whole blood) in athletes is pseudo-anemia, which is a dilution of the blood caused by plasma expansion. This is not true anemia, as the actual number of red blood cells is not decreased. (Portal 2003) Another study showed that endurance athletes were less likely than the general population to have iron deficiency. Out of 52 controls, 50% were iron deficient, and out of 126 atheletes, 26% were iron deficient. (Malczewska 2000)"
Another article and excerpt:
"But sports anemia is a misnomer because in most such athletes—especially men—the low hemoglobin level is a false anemia. The total volume of red cells in the body is normal, not low. Hemoglobin level is decreased because aerobic exercise expands the baseline plasma volume; this reduces the concentration of red cells, which contain the hemoglobin. In other words, the naturally lower hemoglobin level of an endurance athlete is a dilutional pseudoanemia."
Maybe my doctors just don't think I'm an athlete?
Updated March 4th, 2011 at 07:50 PM by The Fortress
Swim/SCY/Solo + Jazzy:
8 x 50 fly drills @ 1:00 or so
10 x 25 easy speed shooters
6 x 25 w/mini bursts
-- I did this while Jazz was in the adjacent lane banging out some fast 50 frees.
Mini Speed Set:
6 x (25 AFAP w/fins + 25 EZ) @ 2:00
free, high 10
fly, high 10
back, high 10-11 (? can't really remember)
hottub, 20 minutes (thought the jets don't really seem to be working
Just a nice little pre-meet drill + speed workout with lots of chatting with Jazz. That boy is getting in shape!
I was stymied in my stretching efforts today by my two girls, both of whom drove me bonkers in their own special talented ways. (In my own experience, girls are so much harder than boys.) I'm sure I won't be able to stretch every day in the Month of the Stretch. But I'm aiming for 5x week.
I was at Mini's swim & dive award banquet tonight and got a good swim tip. One of the fast chicks won an award for the "Glide Girl" because she uses glide to get her tight kneeskin on. That had never occurred to me. Doh. Great way to get the pesky things up and over the hips. I'm going to go hunt around the house to see if I can locate my glide.
Psych sheet for Warrenton meet:
WRT to the 100 fly, I think I'm going to breathe more than usual. In short course, I usually breathe every other stroke. But, with long underwaters, you can still create an oxygen debt. Chris once suggested I throw in some singles in LCM, and that worked like a charm. So I may do this weekend as well. I am thankfully in the predominantly girl heat instead of the boy heat.
Updated March 3rd, 2011 at 10:46 PM by The Fortress
RC work, 20 minutes
-- get on it Speedo and That Guy!
Stretching/Yoga, 40 minutes
Swim/SCM/Solo @ Gym:
Fly Centric Main Sets:
20 x 25 dolphin kick shooters
5x back, left side, right side, belly, twirling
working on up kick
50 dolphin dive
10 x 25
odds = fly @ 100 pace
evens = EZ
50 dolphin dive
10 x 25 "bursts" @ 1:00
- 2 free, 2 backstroke spin drill, 2 fast doggy paddle, 2 evil, 2 dolphin kick
50 dolphin dive
10 x 25 heads up fly drill
-- from Lochte vid: [nomedia="http://www.youtube.com/watch?v=jR4IgctibNg&feature=related"]YouTube - Ryan Lochte demonstrates stroke drills[/nomedia]
-- I like this drill much better than regular single arm fly
50 dolphin dive
Total: 2150 meters
Hottub, 20 minutes
I felt pretty swell in the water today, most likely because I didn't do drylands on Tuesday. Just going to cruise the next 3 days before the meet and take Saturday off. I really have no idea what to expect time wise on Sunday. Assuming, that is, that I actually awaken at the correct time. (I forgot to set my alarm last night and my Lil Fort had to come looking for me before she left for school.) I haven't done a race before 10:00 since I can remember. The last time I swam 100 fly on 5 days rest was Zones last year when I went a 1:02.7. But that was with what Jimslie derogatorily calls the "body kayak." I guess I'd be pretty happy to go a 1:03. No idea on the 100 IM. One would think this would be a great event for me, but I seem to underachieve and the breast leg just kills me. I seem to recall in my last 100 IM in SCM (1:11), I had a 7 second gap between 50s. (Hope Ande is not reading this.) Could be a mental thing. And, if so, what's the best way to banish this kind of mental block?
Push up/Pull ups:
On the hottest blog on the internet (with perhaps the dullest title -- work on that, Speedo!), Geek posted this program which has me intrigued:
What say people about whether push ups hurt your shoulders or not?
For awhile, I was regularly doing an isometric push up hold using steps that didn't seem to bother my shoulders. (I did this along with my 5:00 extreme angle isometric squat.) Ran across this article discussing them: http://www.mikemahler.com/magazine/07.html. Oddly, the article promotes them as active recovery, whereas they were recommended to me as increasing strength in non-isometric motions.
The pull up program seems beyond me, though pull ups are a great exercise. But hard, that's why I haven't done them in so long. And I seem to prefer chin ups.
SCY Freestyler also posted an article on shoulder issues from the NYT:
I have used PRP on my left shoulder to fairly good effect. That also coincided with me adopting a kick centric workout style and de-emphasizing freestyle. I'm not sure it works as well on the foot. Lil Fort dropped a hard cover book on my foot by accident last night and I let an F bomb fly; it was excruciating. This leads me to believe that a foot injury heals more slowly, that the trauma from the injections takes longer to subside and that recovery is prolonged because you're always using the foot and because, unlike RC tendons, you can't exactly strengthen the surrounding muscles. A very vexing problem. I may delay what I hope is my final PRP treatment until the end of May.
Updated March 2nd, 2011 at 07:12 PM by The Fortress
done slower than even creaky Geekity
8 x 100 @ 1:45
odds = backstroke kick
evens = backstroke
8 x 100 done as:
-- Did a variety of things on the fast ones.
8 x 50 breast
odds = with dolphin kick
evens = with flutter kick
Stretching/Yoga, 30 minutes
The worst month of the year is over!!! Bring on Spring.
I was feeling pretty optimistic when I walked in today as I saw the noodlers filing out. But then I hopped in the water for my plain vanilla workout and it was much warmer than usual. Blech. Didn't feel so hot either, but I never seem to feel that great in the water after a rest day. This is a fairly new trend; I used to feel super after a day off. Just another fun aspect of being a geezer swimmer ...
Got the results of more blood work today. I have reversed most of my vitamin deficiencies to acceptable levels, except I am still somewhat low in Vitamin D, iron, RBC magnesium. Got another injection of the latter. Unfortunately, my thyroid levels are still too low, which probably accounts in part for the fact that I can't drag myself out of bed in the morning. More T3 and T4 for me. All I have to say is that when this problem is fixed (and it's sure taking awhile) and my energy levels are restored, watch out!
Speaking of supplements, a friend forwarded me this very interesting link, which shows the evidence (strong, good, promising, conflicting, slight) for numerous supplements. When you put your mouse on the bubble, it tells you the supplement's purported benefit. And when you click on the bubble, it takes you to the underlying scientific study.
Interestingly, Q's favorite new supplement -- garlic -- is listed for it's cancer/cardio benefits, not its immunity benefits. I had to google the "promising" supplement NAC, as I hadn't heard of it and this is what I found:
"NAC (the stable form of the amino acid cysteine) is a powerhouse of a supplement with potent antioxidant activity. In addition to combating exercise-induced damage to muscle tissue, it helps detoxify the liver, build connective tissue, fight viral infections, and combat the effects of age."
Anyone using this? Seems potentially perfect for overtraining masters.
Other recent articles:
http://www.naturalnews.com/031518_nu...eficiency.html (nutrient thieves, and explaining the importance of magnesium)
http://www.selfhelpdaily.com/foods-that-prevent-cancer/ (cancer preventers)
http://online.wsj.com/article/SB1000...DS=supplements (B12 deficiency)
http://online.wsj.com/article/SB1000...DS=supplements (vitamin D for respiratory infections)
In case you didn't see this link on Quick's blog, here is Ryan Lochte demonstrating some stroke drills.
[nomedia="http://www.youtube.com/watch?v=jR4IgctibNg&feature=related"]YouTube - Ryan Lochte demonstrates stroke drills[/nomedia]
I'm going to try the heads up single arm fly drill. I also do the backstroke spin drill quite frequently -- either during a meet warm up or as a short "burst." Seems to get the turnover firing.
It's interesting that my FLOG created a fictional total time for my 17 swims. I never enter a time for my workouts.
Updated March 1st, 2011 at 08:57 PM by The Fortress
As I get older, stretching and staying flexible have seemed to increase in importance. Stretching can speed recovery, help remove lactic acid build up and help the muscles generate force. I believe stretching also helps keep me more injury free and prevents tightness from negatively impacting performance. When I stretch on my own, I combine yoga poses and stretches that focus principally on stretching the back, chest, hips and legs. I rarely stretch the shoulders, so as to prevent further loosening of my loosey goosey shoulder tendons. I do these after exercising and hold the stretches for 30 seconds. I'm also a fan of the P90X stretching DVD. Here are my top 20 stretches:
Half Moon Pose:
Standing Separate Leg Pose:
Standing Head to Knee Forward Bend:
Stand and bend over grabbing heels underneath. Then touch forehead to shins keeping legs straight and knees locked.
Wind Removing Pose:
Fixed Firm Pose:
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).
Begin on all fours, hands directly under your shoulders and knees directly under your hips.
Inhale as you drop tummy towards the floor and look up over your head. Exhale as you bring your tummy back up, rounding your back as you tuck your chin in and tuck your tailbone in.
[nomedia="http://www.youtube.com/watch?v=-67HQ5xetzk"]Cat Stretch - YouTube[/nomedia]
Sit on floor with knees bent and feet on the floor. Place arms under knees grabbing the opposite elbow. Pull back with your back. This is a good stretch for the mid back.
Knee Drops or Hip/trunk Twists:
Bring the knees up and bend them to 90 degrees, shins parallel to the floor and arms out to the sides. Contract the abs and rotate the torso to lower the legs to the right, bringing them down to the floor. Bring the knees back to center and lower to the left side.
While lying face up on the mat, grab the right leg (straight) with the left hand. Slowly twist the leg to the left straight to the floor while keeping both shoulders on the ground. Great stretch for the glutes and back.
Lie on your back and place a piece of exercise tubing (or just use your hands) around the bottom of one of your feet. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. You can also pull the leg to the floor (left leg to the left side and right leg to the right side) to open up the hips.
Lying on your back, cross your legs just as you might while sitting in a chair. Grasping the "under" leg with both hands, pull the knee toward your chest until you feel the stretch in your buttocks and hips.
External Hip Rotation Stretch:
Sit down with knees bent. Rest one ankle on the opposite thigh. Lean forward pushing with hands.
Sit up on the floor with legs spread. Reach forward with hands, trying to put chest on the floor. You can also bend to the right and to the left in this position to stretch the oblique muscles.
Kenpo Quad Stretch:
Lay on your stomach. Grab your left heel with your left hand and stretch. Do the other side. You can also do this laying on your side. To make it harder and also stretch the glutes a la P90X, tuck one knee under and then reach back for the heel. Try to place your hands on the floor in front of you.
Gastroc (back of the calf) Stretch:
Lean against a wall or other stationary object, both palms against the object. The leg you want to stretch is back, several feet from the wall, your heel firmly positioned on the floor. Your other leg is flexed about halfway between your back leg and the wall. Start with your back straight and gradually lunge forward until you feel the stretch in your calf. Keep your back foot straight and angled 90 degrees from the wall.
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward with a straight back and gently press your knees toward the ground.
Get on all fours. Place hands on floor with fingers pointing back to your knees. Gently pull back, stretching forearms.
Updated January 7th, 2012 at 01:29 PM by The Fortress
Mini Drylands, 45 minutes:
broomstick twists & dislocations
med ball slams, 2 x 10
flutter kicks on bosu, 2 x 50
bicycles on bosu, 2 x 25
long arm crunches, 50
hip hinges, 20 x 1 x 10, each leg
RC work, 15 minutes (arm extensions, external rotators, chops on yoga ball with hand weights, scapular scrunches, arm circles, cavic drill with hand weights)
Stretching/Yoga, 30 minutes:
One day, I'll list and provide links to my stretches. Too busy now -- must watch the Oscars.
And one of USMS's own, nationally ranked Susan Dawson-Cook, has produced her own DVD on stretching. Check it out:
This was another "Technique Sunday."
3 x through:
100 single arm (alternate left & right by 25)
4 x 25 shooters
2 x 50 drill
#1 = fly
#2 = back
#3 = breast
-- For breast, I did the "shooters" as 1 pull 3 kick. I did the 50 drills as BR pull.
8 x 25 breast drill
alternate dolphin kick with breast kick
-- My timing is still off on my breaststroke kick. Though I did realize that when I'm kicking, I'm not kicking very hard but going through the motions because I'm usually focusing on a quick recovery. Doh, might go faster if I think about my kick instead.
16 x 25
odds = easy speed fly
evens = easy
8 x 25 breast drill
alternate dolphin kick with breast kick
8 x 25
odds = easy speed fly
evens - easy
-- I wanted to do more, but there was a portly noodling type in my narrow lane. Just made it extremely difficult.
Total: 2700 meters
Mini was at a volleyball tournament, Lil Fort at a birthday party and Mr. Fort cycling, so I headed out to the gym this afternoon. It was unusually crowded in the pool. Good thing I didn't have a serious workout planned!
I've seen all the Oscar nominated movies except Winter's Bone. I'm torn between The Fighter and The King's Speech for best picture, though I guess the favorite may be The Social Network.
I did finally get myself signed up for the Warrenton meet (100 fly/50 fly/100 IM) and I saw that the meet was up to 85 people. I'm hoping my foot won't hurt to go off the blocks. My right foot is in the back position, so I need to bend it and push off. This round of PRP seems to be hurting slightly longer than the previous times. Perhaps this is because the doc focused on the inside of the foot, which is always being worked. I wasn't really sure what times to enter. I rarely swim the 100 fly and 100 IM untapered. In fact, due to meet line ups and such, I haven't swum the 100 IM since December 2009. I probably ought to swim one in practice!
Updated February 27th, 2011 at 09:49 PM by The Fortress
RC work, 15 minutes
Stretching/Yoga, 45 minutes
Hottub, 25 minutes
Today was my off day, so I decided to work on banishing the lactic acid in the legs (which were sore after yesterday's AFAP kick fest). All this incidental cross training to keep/get the body ready is really time consuming. But I felt great after a prolonged stretch.
Had a horrible night's sleep though, so need to try to correct that tonight. Every single person in my house was up early on a Saturday: the teens left at 6:45 for crew practice, Mr. Fort got up at 7:00 for a 22 mile run, Lil Fort was up early as usual, my house guests left early to watch the Syracuse v. Georgetown game. My house was a cacphony! I finally gave up on sleep and arose to have a major bakathon, shocking myself as I thought I had shed all vestiges of domesticity. Nothing to rival Gigi though.
After feeling great from stretching, I've resolved to make March the Month of the Stretch. If I fail to blog that I have stretched, you are allowed to engage in vicious personal attacks, snide remarks and cast all manner of aspersions upon me. You don't even have to use the Jazzy fake smilie.
Ahelee left me a very amusing link on Facebook from the McCaffreyCap. http://tv.swimmingworldmagazine.com/...-episodes/9376. I am definitely in need of the "I am Tapering" shirt so that my family might let me stay off my feet. I like the idea of excusable neglect. There is also a funny bit from Eric Knight, who wrote a song about the Mid-College Thread on the college swimming messageboard being shut down. Apparently, discussion was "too passionate." I'm sure we are very tame by comparison!
There was a very nice article in the Washington Post about Jack Conger, PV swimmer extraordinaire, who is actually one of Mini's swim buds. She's off watching him and other swim friends tonight at the Washington Metro swim and dive champs.
Updated February 27th, 2011 at 02:26 PM by The Fortress
Swim w/Speedo @ OakMarr
6 x 25 shooters
6 x 25 with mini bursts
8 x 50 @ 1:00
a few bursts
10 seconds fast vertical dolphin kick
1 x 50 AFAP
Back shooter w/fins, went high 21
Slipped a bit on the metal wall at the turn so didn't get a good push off
1 x 100 AFAP
Went fly, 55
1 x 50 AFAP
Back shooter w/fins
Felt like I was going faster than first one, but
both feet slipped on the metal and I just slid down the wall and aborted the effort.
3 x (25 AFAP back shooter w/fins + 75 EZ)
Went high 9, high 9, 10
This was my first good and enjoyable workout in awhile! Well, except for sliding on the wall and not being able to crush Pete on the last 50. Conditions were not ideal though. The pool was in an odd configuration and I was swimming in the shallow end in two lanes with no lane line and 3 people. I had a rather large noodling type next to me most of the time. I'm obviously spoiled practicing in 12 foot death most of the time.
I believe this is the first time I've cracked 22 in a shooter, though I've been going 22s for awhile. Not so long ago, I only went 22s with my monofin. The 55 in fly is my fastest practice time as well. I felt surprisingly strong given that I rarely swim this distance in practice ... until the last 10 yards of course.
When I arrived home, there was an enormous tree limb across my driveway. It knocked out our phone and Internet service. If I had been home 5 minutes sooner and parked in my usual spot, it probably would have nailed my car.
Updated February 25th, 2011 at 06:21 PM by The Fortress
Dryland 1 was the weight portion. I reduced weight and didn't do that many exercises. I'm done with weights until after the Albatross meet.
skull crushers, 50 x 2 x 10
explosive leg press, 210 x 2 x 10
standing lat pulldown, 110 x 2 x 10
total ab machine, 110 x 1 x 25
lower back machine, 110 x 2 x 15
step ups, 15
med ball slams, 2 x 10
russian twist on incline, 25
Rushed out of the weight room to head to ART. Hamstrings were very tight. Doc said the lack of yoga and stretching was letting the lactic acid build up in the legs. He told me to stretch and hit the hot tub as often as possible. He also told me I looked like I was building more muscle. Alas, since the BHRT, this seems to be true; my legs are like steel. I simply look at a weight and gain muscle. He remarked that many people would kill for this result. But, as we all know, it just makes me feel like a tank. Hence, I am resolved to avoid the weight room after Canadian Champs until the Fall. I will stick to TRX and yoga, and give myself a mental and physical break from the gym.
On the upside, perhaps the strength will help me post some good times in short course despite being unable to "strap on a B70 without any training and go fast."
Went back to the gym to finish up.
RC Work, 25 minutes
Stretching/Yoga, 35 minutes
My sister in law and her family are in town for a few days, which will be fun. I'm hoping to still sneak in a swim tomorrow and some yoga on Saturday while they're at the Syracuse vs. Georgtown game.
Swim/SCY/Solo @ OakMarr:
20 x 25 easy speed shooters w/fins @ :35 or so
4 (4 x 50 drill) @ 1:00 or so
4 of each stroke
did all sorts of drills -- 6 kick switch, chest press fly, hesitation drill, russian breast drill, human drill
200 back easy
100 free easy
Today I did the recovery workout I should have done yesterday. My legs are still suffering from DOMs. Upon reflection, I think this may have something to do with the amount of time I've spent on the indoor bike the last 10 days. I hadn't cycled in ages since I started yoga and when you do anything new ... ouch.
It was uncommonly uncrowded for the noon swim at OakMarr. Had my own lane in the deep end. There was a very fast dude swimming right next to me doing one of my staple sets -- 20 x 25, alternate easy speed fly and easy free. (See That Guy, a smilie.) Also saw one of my old teammates who's trying to come back from a shoulder problem. Hi Sue! (She's a lurker.) But no Speedo, and I see he appeared to skip morning practice. No doubt this afternoon he was too busy responding to blog comments to exercise.
Since at the moment, I'm a non-runner, I gave all my winter running clothes to Mini Fort who is using them for rowing. (This negated a proposed shopping spree where she apparently anticipated spending "jillions" of dollars.) Right now, she's rowing in the bow pair with Fort Son's GF on the varsity 8, which is good because our HS has excellent girl rowers (4 of whom placed 1st in various events at the Mid-Atlantic Champs). Mini is by far the smallest rower at 5'4" and one of only 2 lightweights on that boat (assuming she stays there). When her group was taking their boat to the water, her pair said "I hate you at this moment" because she can't really help carry the boat. hahaha
And it looks like Mr Fort and I will be taking Fort Son up to Dartmouth the weekend of May 7-8 to meet and practice with the team. Should be exciting for him, and I think he'll be staying with a freshman. I'm hoping the weather will be pleasant, though Mr. Fort said that when he rowed there in May, it snowed. Noooo. I'm officially over winter.
Going to the gym and to ART tomorrow. I'm going to focus primarily on upper body work and lighten the weight because I am a wuss.
Updated February 23rd, 2011 at 07:48 PM by The Fortress
5 x 100 free @ 1:45, just cruisin'
8 x 50 various drills, including "human" drill
10 x 25 burst @ 1:00
-- I can't do these as a true burst because I'm not pushing off with full ferocity yet.
4 x (50 AFAP w/fins + 150 EZ) @ 5:00
back shooter, high 22
back shooter, 23
-- These were awful. I was battling cramps the whole way. One of the slowest 50 sets I've done.
Hottub, 20 minutes
I must have a trap door shut on part of my brain because I don't seem to be thinking clearly about the order of my workouts. In retrospect, I should have done a recovery workout today and a speed workout tomorrow. My legs were heavy and very tired from the long dryland-bike + 3,000 kicking the last 2 days. But I guess there is some merit in sprinting when you're tired? I don't usually prefer this method, but I'm going to pretend there is for peace of mind.
And, having consulted my handy dandy month view FLOG, I see that I've done 4 weeks of weights without a recovery week and I'm into week 5. That recovery week I took in January after 3 hard weeks was great, and I swam faster than ever during it and after. I feel like I'm starting to build up some training fatigue now. Looking ahead, I think I will just muddle through this week with one more dryland session and yoga and then shut it all down for 3 weeks while I taper for the Albatross meet. I hate tapering because of my cardio addiction, but I can't say I miss the gym (+ attendant soreness and lactic acid) too much until utter taper boredom sets in.
I really need to stretch tonight. We'll see if I can summon up the requisite energy.
I have decided to swim the following events at my next few meets. Or, I should say, I'm going to sign up for these events, with the possibility of scratching one each meet. Will sign up for Warrenton tonight.
100 free (50 split)
400 medley relay
200 free relay
-- I think I've only swum 6 events in a single day once in my life, at a Zones meet a couple years ago.
Updated February 22nd, 2011 at 10:45 PM by The Fortress
Since I had a relatively free afternoon, I decided to join the bloggers' Virtual Holiday 5K club along with Bobinator, Gigi, Swimsuit Addict and Celestial. My goal was to complete an aerobic workout with some quality that was not junk yardage. Think I accomplished that! I didn't really follow their skeleton workout, but did do the requisite 4 x "500s" in my own sprinterly way.
alternate 100 swim/100 kick
200 fly drills
24 x 25 shooters
5 x 200 backstroke kick @ 3:00
-- At least 5 SDKs off walls, more on first wall.
4 x ("500s" + 50 EZ) done as:
1. 20 x "25s" no fins -- in 12 foot depth, dolphin kick to bottom of pool, squat jump off bottom and dolphin kick to top fast and as high as possible
2. 20 x 25 no fins
odds = backstroke start and power kick to the 15 (15 kicks) + easy backstroke kick
-- My first few backstroke starts sucked, and my goggles flew up. Then I realized I was getting a poor entry b/c I was bending my knees too
3. 10 x (25 easy speed fly @ 100 pace + 25 EZ) @ 1:00
4. 10 x 50 @ 1:00
odds = russian breast drill
evens = easy flutter kick w/board
5 x (25 "human" drill + 25 EZ) @ 1:30
Total: 5100/2900 kick
Wow, 5K is not so horrible when you're not crunched for time and can work on things of your choice. Much better, for me, than just cranking out short rest stuff. Also, as I've been feeling somewhat out of sync in the water for awhile, it was nice to stay in longer and work on feel and technique. For the most part, my foot was still encased in fins, though it is feeling better and less swollen. Tomorrow I will be back to swimming half this amount and, hopefully, if the legs aren't completely shot, can do some speed work. I really need to stop avoiding freestyle; it feels awful right now from disuse.
Thanks ladies for the virtual inspiration and company! Having met you all before made it very cool. For Swimsuit Addict's sake, I did not wear my usual black suit, but opted for my light blue Nike suit. No patterns in my swim wardrobe, I'm afraid.
I forgot to do my flog for a few days, so had to catch up. I am kicking *ss on my very conservative GTD goal of 325 miles. However, I am sure I will drop way back at taper time. I have been keeping track of my kicking and race pace work on my FLOG. I just went over the 30,000 mark in kicking with 32,875 after today. Race pace work (90-100%) is at 8,225.
I caught last the 45 minutes of Lil Fort's swim practice tonight. I almost never watch as I do the drop off portion of the drive in our carpool. They were doing a lot of dolphin kicking underwater and a lot of one arm fly into 6 kicks underwater, then up and go with the other arm. They also did underwater free recovery (aka doggy paddle drill) completely submerged. In contrast to their "dolphin" drills, they call this one "human," which made me chuckle.
I felt sorry for Mini Fort. Her first day of crew out on the water was miserable -- low 40s, windy and raining.
Updated February 21st, 2011 at 11:12 PM by The Fortress
long arm curnches, 50
windshield wipers, 25
flutter kick on bosu, 2 x 50
alternating hammers, 30 x 2 x 50
HS iso lateral hi row singles, 210 (my max so far) x 10
Nautilus lower back machine, 140 x 2 x 15
hanging straight leg raises, 2 x 15
hanging oblique twists, 2 x 15
goblet squats, 70 x 2 x 15
overhead squats, 45 x 2 x 15
RC work, 15 minutes
Bike, 45 minutes:
stretching & foam roller, 20 minutes
Mr. Fort was participating in a marathon relay (they won the men's masters division) until about 3:00, so I didn't head out until late in the afternoon. I was somewhat demotivated by then. I've generally been less motivated the last couple weeks. I was dragging my feet, and Mr. Fort said "discipline is doing what you don't want to do when you don't want to do it." That got me out the door.
I'm hoping to return to yoga this week after a stint of biking. I have way more time than usual for a Monday tomorrow because the kids are in school for a full day due to snow days and Lil Fort is heading to a friend's after school. This spring also marks the first season that my two teenagers are competing in the same sport, so that may mean less running around. (They overlapped in swimming one year, but were at different practices.) I've been waiting to sign Lil Fort up for a running program until she was a bit older. Decided to sign her up for the local "Girls on the Run" program instead of something more formal. From what I can glean, aside from track parents, running starts much later for kids here than swimming.
20 x 25 shooters
10 on back, 10 on belly
20 x 25
odds = easy speed fly
evens = EZ
3 x w/fins:
50 easy speed breast w/dolphin kick @ 1:00
50 fast dolphin kick w/board @ 1:00 (went 26+s)
50 EZ @ 1:15
25 fast shooter + 25 EZ @ 1:00
5 x through, no fins:
100 backstroke kick @ 1:45
25 fast breast pull w/buoy + 25 EZ @ 1:15
25 burst + 25 EZ
After I checked my schedule last night, I realized I couldn't go to my team practice b/c of a conflict with Lil Fort's soccer game. So I braved the noodlers, lap swimmers and lifeguard trainees at the rec center in the afternoon. It wasn't too bad actually, and I had a lane to myself for the majority of the practice. I'm still feeling out of sorts in the water (and on land), but am hoping this will soon subside.
Not even going to try to get up tomorrow, as I've been out late with friends and just picked Mini up after returning home from States. There was some drama there. A very fast sprinter got deeked in the 100 free in prelims for double capping. I'm puzzled by this. Is this some odd high school rule b/c it's legal (I thought) in USAS and masters? It was appealed, but to no avail. And the winner of the 50 free was deeked for twitching on the start.