My USMS Page:
Potomac Valley Meet Schedule:
My team, GMUP:
8 x 50 fly drills @ 1:00
(chest press, caterpillar, one arm and plyo drill, which I've decided is good for working on pulling straight down)
50 dolphin dive
10 x 25 UW shooters, dolphin kick on side
50 dolphin dive
10 x 25
odds = easy speed fly w/fins
evens = EZ
3 x (25 AFAP evil + 50 EZ)
Felt pretty mermaid-ish in the water today despite (TMI alert) the effen unexpected arrival of AF.
I am readying the place for the arrival of Stud, Chicken and Jimi. Stud in the green room with his boxing gloves, Jimi in the red room with his hallucinogenics and the pony, and Chicken in the guest cottage with her HTFU gear. Scarlet, as Jimi has taken to calling me, will attempt to sleep in her usual place of repose.
Now, complete non sequitor: What age should teenage girls be allowed to date? My 15 year old freshman teen is criticizing my "strict" choice of 16 for solo dating ... On the upside, she's had her permit for awhile now and, despite terrorizing me, hasn't killed me.
10 x 25 twirling shooters
8 x (25 variety + 25 EZ)
1-2 = EZ speed fly
3-4 = fast evil pull
5-6 = fast doggie paddle drill
7-8 = free @ 80%
Massage, 60 minutes
Another grueling workout ... Actually I don't mind it this week as I was worn out. I feel slow and clunky in the water though, as might be expected at this juncture. I think the massage helped my hammies, which are still sore. Don't want them to be too sore for my gridge with Stud.
And it's official. I will be wearing red at Nats. This suit looks even smaller than the last one .... I will be bribing Mini Fort to do the first try on. Or use swimsuit addict's scarecrow trick.
After checking out the psych sheets, I was slightly bummed about not being in the 50 free. But my teammates have agreed that I can lead off the mixed 200 free relay to get a tapered 50 free time. Thanks!
I also have an extra B70 if anyone is interested. Or I will use it for all my OW races. Is it legal to wear them under a wetsuit?
Finally getting psyched for the weekend. Jimi and Chicken of the Sea are staying at the abode. And there is a post meet birthday bash on Saturday. If I can get away, I think I will head to the pool on Friday to watch the distance events and count for Jimi.
For caffeine addicts: http://myfitnessdepot.com/diet-and-n...ses-endurance/
Updated April 20th, 2010 at 09:49 PM by The Fortress
4 x (25 shooter on back + 25 EZ)
4 x (25 long evil pullout + 25 EZ)*
* A man stopped me to say my evil underwaters were "beautiful."
2 x (25 free build + 25 EZ)
3 x (25 EZ speed fly + 25 EZ)
2 x (25 @ 90% + 50 EZ)
Well, I'm not so sure that bikram was the correct choice of yoga yesterday, though I think it's the best overall for stretching. My hamstrings were pretty sore today. I think if I did bikram more often, this effect would go away. I believe it's from all the "lock the knee" position, and I hope I'm not hyper-extending my knee. Bikram is supposed to loosen up the hamstrings, http://www.hotyogadoctor.com/index.p...with-hot-yoga/, and I'm decent at the exercises mentioned in this. It's just hard to go more often. Or perhaps I'm negligent in not stretching more on my own. In any event, I'm sure the soreness will ebb this week while I'm doing very little, basically just paddling about. Though all the driving around I do doesn't help the poor hammies.
Speaking of which, I checked the psych sheets for Nationals. This will definitely be the fastest masters meet I've swum in! My age group is killer with OT trialists and former AR holders. Backstroke is so deep that it's ridiculous! There are 4 women in the 50 back who have gone under 28. I'm seeded higher in the 100 IM than the 100 back ... It should be a very exciting meet. Really glad we get to swim all 6 events! And I didn't even get a wall lane. hehe. Though everyone says it doesn't matter much at first rate pools.
Now, I need to get psyched for Zones this weekend. Keep the trash talk coming, Stud. I'm not riled up enough yet.
Oh, and it completely ticks me off when I'm just as hungry when I'm doing virtually nothing as when I'm training hard.
Updated April 19th, 2010 at 10:03 PM by The Fortress
30 minutes of RC work at the gym
Hot Yoga, 90 minutes:
These sessions are getting easier for me. They don't seem quite as long. My balance is improving. And I don't get any twinges in the knees or elbows like I sometimes used to.
I'm staying on track for my 6 week plan. This week I did:
swim 5x, 12,450 w/2 speed workouts, 3 active recovery
drylands, 0 except RC
rest day, 1x
Despite dropping drylands, my legs still feel tired. This just confirms my view that resting the legs is a long process.
I have managed to avoid further injuries, but my kneecaps and forearms are still sore and bruised. My right forearm is swollen. I can't wait until these nagging issues disappear.
I was wondering, if one is taking a rest day, should it be total rest? Or does it not make a difference if one does a little light yoga or stretching or RC work?
Good news! I just got a call from SwimmieAvsFan that my B70 Nero TX kneeskin was found! Apparently, a mom or nanny of an age grouper picked it up by accident. There was a break with the RMSC team and the family just turned it in to lost & found where Mollie grabbed it for me. Thanks Mollie!!! I'm soooo glad b/c I didn't want to buy another suit at all.
As to the swim workout, I was unspired today. Couldn't think of an aerobic/recovery workout I wanted to do. So I defaulted to Ahelee's "millions of 25s" plan.
200 fly drills
MF Streamline Set:
10 x 25 shooter on back @ :30
10 x 25 evil w/long pullouts @ :30
10 x 25 shooter on belly @ :30
10 x 25 evil w/long pullouts @ :30
10 x 25 shooter on back @ :30
-- about :30 between each set of 10. I had one long break where I was chatting with a swimmer and trying to dodge a triathlete that always wants to work out with me.
10 x 25 russian breast drill @ :30
10 x 25 @ whatever
odds = underwater free recovery
evens = front scull
10 x 25 @ :30
odds = breast pull
evens = easy speed fly
I'm jealous of all the folks swimming fast at Y Nats! I'm really ready to taper now ... The ladies in my age group are tearing it up so far. Real time results: http://www.ymcaswimminganddiving.org...ults/realtime/
Didn't do much today besides swim and fix my hair. It is sassy now! Matches my personality, I guess.
Hope everyone has a great weekend! I'm taking tomorrow off and mainly doing kids' activities this weekend. Really hoping it doesn't rain for the regatta.
Drylands For Boosting Swim Performance:
Updated April 16th, 2010 at 08:46 PM by The Fortress
SCY Swim @ OakMarr
4 x 50 @ 1:00, mod pace
(2 kick, 2 swim)
2 x 25 @ :45, 80%
1 x 50 @ 1:00, mod pace
8 x (25 AFAP + 25 EZ) @ 2:00
3 evil w/fins = 14s
2 flutter kick w/board & fins, 10s
2 backstroke, no fins, from start, 14, high 13
1 dolphin on back, high 9-10
I was happiest with the backstrokes, though they were from a rolling start, I guess. Still seemed pretty fast for a practice suit. I had meant to bring a B70, but forgot in the midst of being a whirling dervish all morning.
4 x 25 power evil pull w/buoy & fins, no pullout, working on fast hands, 16s
Retrained myself from the urge to do more speed work.
Got another speed workout in. I'm still feeling pretty tired. I'm going to shift into easy gear now. And I am going to force myself to do my RC and some stretching while watching something on the DVR tonight. When I don't go to the gym, I am always lazy and forgetful about these, and I feel a slight twinge.
I watched my 2nd travel volleyball game today. I can see why my kid loves it -- it is fast paced and exciting. She's a natural spiker, but b/c of her height is *supposed* to be a DS. I envy her prowess with a ball (though she got my klutz gene).
Had a banner gluten free eating day:
Breakfast: Huge "mad scientist" smoothie with blueberries, blackberries, raspberries, strawberries, flax seeds, glutamine, hemp protein, green vibrance,* almonds, coconut oil, coconut water and pomegranate juice
Snack: Rice crispie bar
Post Workout SnacK: protein fusion bar
Lunch: Salad with steak, corn, tomatoes, cheese, avocado, onion. Mixed bean salad from Whole Foods
Dinner: asparagus & hearts of palm salad, salmon
Still hungry, so will be snacking tonight.
* = http://www.sensablehealth.com/wp/200...reen-vibrance/ This product says it's gluten free, but I noticed it has "wheat/soy sprout powder" ... ??
Updated April 15th, 2010 at 10:29 PM by The Fortress
400 fly drills
I did 200 of the fly drill I described yesterday. It's almost like a swimming plyometric if done correctly. Very cool.
8 x 100 cruise @ 1:45 w/paddles
odds = free
2 x (3 x 100 russian breast drill @ 2:00 + 2:00 of vertical evil kicking)
4 x (5 x 25 shooter w/MF @ :30)
#1 = left side
#2 = right side
#3 = belly
#4 = back
#5 = EZ on top of water
Sticking with my long term plan, I did a mellow aerobic/recovery workout today. Nothing too taxing and resisted the urge to do any speed work. I have a speed set planned for tomorrow, so that would have been stupid. I'll do much the same kind of workout on Friday. I'll put my toys down next week.
"Pole Vaulter" Exercise:
I was referring a friend to the power systems website today for the purchase of dryland toys, and I ran across this device:
I've never seen this before, but this was essentially what I was doing at the gym and describing as my "pole vaulter" exercise. I put the bar between the bottom corner of two walls to do this exercise. It's a great compound exericse!
Ran across this interesting article on magnesium deficiency. It reminded me I need to purchase some liquid magnesium to put in my smoothies.
We booked the trip to Northern Europe. Going with friends (our Savagemen relay mate and his wife). We are leaving on June 23, which is toward the end of school. So this, and our beach vacation in August, will wreck havoc with any LC plans for this summer. I don't mind. I think I'm due for a slight meet break, so that I can be fresh for the fall. I hope to sneak into one local meet to swim some 50s perhaps using my kid's suit. At the beach this year, I don't think I'll even bother to go to the Y. If the jellyfish are not omnipresent, I'll just swim in the ocean and jog on the beach. If the jellyfish are abundant, that's another story; I'm a total OW wuss. I'll also try to swim in the channel since that's where the B2B triathlon is in November.
Swim @ OakMarr w/Speedo:
We decided to repeat RA's lactate/speed set from last Tuesday.
10 x 50 @ 1:00
mix of strokes and kicking, got the heart rate up
4 x broken 100s @ 9:00, done as:
1 x 50 @ 1:00 fast
1 x 25 @ :30 fast
1 x 25 kick fast
200 EZ between 100s
I did odds back and evens evil. With fins.
#1 went 25, 12, 12 (same sluggish start as last week)
#2 went 30, 15, 15
#3 went 24, high 11, 12
#4 went 29, 14, 14
The last evil was the fastest evil I've done with fins (as opposed to MF, which is faster). I was really concentrating on fast hands. I seemed to improve as the set went on, making the warm up seem questionable. Next time, we may do the following set for warm up instead:
5 x 50 @ 1:00
2 x 25 @ 1:00
5 x 50 recovery @ 1:00
Or I may just PM Rich and ask him what he does for warm up prior to that set.
It was pretty crowded today. Had a slight run in with a selfish lane hogging noodler who didn't want to share a lane though there were 2 people to a lane everywhere. Fortunately, a lane opened up that we shared until the last couple 50s. I commented to Pete that it's just a touch slower sharing a lane b/c of waves, attention to lane lines, etc.
We also just dodged a pool closure as some kid hurled in the pool while we were in the hot tub. Glad said kid didn't interrupt the workout!
My legs are still pretty tired from the 4 x intense drylands last week. I really felt them on the fast backstrokes.
There are 541 swimmers for Zones a very good turnout. Unfortunately, my team is missing a couple every fast people due to various issues, so we will have trouble defending out title with only 9 folks. I think I will only be swimming the girl relays at the end of the day. So hopefully I won't crash and burn too much. This seems like a more doable line up:
Sat: 100 (50 free), 50 breast, 100 fly, 2 chick relays
Sun: 100 IM, 100 breast, 100 back, 1 chick relay
Here's the psych sheets: http://www.patriotmasters.org/Coloni...ults/index.htm
Savageman Half Iron:
Signed up for the Savageman half iron relay again. There was an article about the race at: http://www.savagemantri.org/Triathle...0BestRaces.pdf. It headlined as the hardest race out there!
New Recovery Bar:
Bought some new recovery bars today. http://www.naturalhealthyconcepts.co...etagenics.html. They're gluten free without too much whey isolate. I find I'm tolerating dairy somewhat better since getting gluten out of my system, especially if I remember to take lactase enzymes before and after. Mr. Fort told me about an article he read on TDF cyclists and gluten. Since gluten is relatively harder than other substances to digest, the cylists went gluten free before the event with positive results (better energy levels, etc). Of course, they had master chefs supervising their 7000 calorie intake ...
I saw a really cool fly drill at my daughter's swim practice the other day. Her coach (who goes a 49 100 fly without tech suit), showed them the drill. You begin on your stomach with hands in front doing a flutter kick. You very quickly do a fast powerful pull down and dolphin kick, thrusting yourself forward with hands ending at sides. Then an underwater recovery and repeat. Seemed like a good drill to emphasize forward propulsion from the first dolphin kick for sprinting.
More bad on multi-vitamins:
Does anyone have any good recs on these? I'e gotten a couple nods for this brand: http://www.skinsusa.com/index.php/en...ng-tights.html
Updated April 13th, 2010 at 06:25 PM by The Fortress
Just did an easy recovery workout today, as planned after the weekend's hard workouts.
8 x (3 x 50) @ 1:15
#1 = 25 (brain fart -- can't remember what I did here) + 25 front scull
odds = chest press fly
evens = russian breast drill
odds = 25 shooter on right side + 25 scull on back
evens = 25 shooter on left side + 25 caterpillar fly drill
I am changing course. I have been mulling over my plans for tapering for Zones/Nats. Previously, I had very grudgingly thought that I would just rest 3-5 days for Zones and "train through" the meet. This conventional approach has not sat well with me -- I usually rest to some degree for every meet and I have never trained through a major meet. The very concept of "training through" is foreign. And I am neither a middle distance swimmer nor an age grouper, the type that could easily train through a meet. I am an idiosyncratic drop dead sprinter who trains pretty intensely (especially drylands), more intensely than most of my ilk I would hazard to guess. And, at the moment, I'm pretty tired and sore from training.
With this miasma floating through my extra hyper brain, I consulted a coach I trust. The paraphrased advice: "Rest all I want for Zones! And keep resting for Nats. Don't do weights right before Zones. Train and rest like a sprinter. You won't get out of shape. Why race with tired arms and legs?!" I am going to take this advice and embark on my 5 and 1/2 week "taper." I will focus on speed, racing, stretching and resting. I've done quite a bit of strength and hard speed work lately now it's time to put it to fruition.
Week by week plan:
First 3 week segment:
4/12: continue speed work (2 workouts w/Speedo this week on Tues & Thurs), drop drylands, do hot yoga on Sunday
4/19: do a little speed work and rest, no drylands, sleep a lot (Zones on 4/24-4/25)
Note: I only consider this a semi-rest for Zones, not a taper. For me, a real taper involves at least 3 weeks b/c resting the ravaged legs is such a time consuming endeavor. As such, I don't expect to do any PBs at Zones. Except maybe in the 100 evil. I can't let Stud get to cocky.
4/26: 1/2 week of easier aerobic work, upping the yardage, but keeping heart rate low (done with all hard aerobic work after all), 1/2 week of speed, dryland + weights
Next 3 week segment to prep for Nats:
I am basically going to follow the taper I did for NE Champs, which seemed to work well. I need to print it out.
5/3: easy aerobic/recovery work, speed work, upper body weights, yoga, core, no leg work
5/10: reduce speed work somewhat (lots of fat 25s) and reduce yardage, lots of easy swimming and drilling. sleep a lot, no drylands except very light yoga and strtetching
5/17: meet warm up every day.* sleep a lot
This is a Wally Dick's tip. I sometimes do more than a meet warm up. I'm going to try not to. Wally does very long 4-5 week tapers as well.
Mike Bottom on Sprinters:
This plan seems to jive pretty well with Mike Bottoms thoughts on tapering sprinters.
I think I hit most traits of swimmers who need more rest -- except I'm not a hairy beast like Wookie and Stud.
personality: hyper, high strung, energetic
old & train hard
good base of intense training
low body fat
stress in life
In reality, I've done this sort of taper before. I must have done it with Zones & Austin in 2008 b/c I recall resting for Zones. And I did a version of this this summer when I rested 10 days for the aborted LZR blow out meet in late June and then rested 3 weeks for Nats. It seems the more intensely I train, the more rest my darn legs need. And, sheesh, I'm only doing a few more yards than Jazz Hands at Nats!
Because I dislike tapering and enjoy training, I am consoling myself with the fact that I am going to take most of the summer to play and train however I want and not worry about meets unduly. I might do only one LC meet, if I'm in town for it.
In that regard, I am also going to wait on starting TRX training until after Nats. And I won't be sprinting with paddles. Basic Ande 101: don't do new or stupid stuff before your big meet.
Whew, glad I got all that off my chest ... And now I can stress about the really important stuff -- like what to concoct for my daughter to wear as Artemis for Ancient Civilization Day and how I can be in two places at once several times this week and keeping my red tresses red to match my suit.
Updated April 12th, 2010 at 10:39 PM by The Fortress
I have now found through repeat experience that going to dinner & drinks with friends on Saturday night is not conducive to me making it to my Sunday am team practice. I'm up too late and the desire to sleep in is too great. So I ventured out on my own after lunch. I stole and modified two Geek sets that I've done before and like (#1 & #3 below).
10 x 25 shooters on back
Speed Set #1:
5 rounds of:
4 x 25 fast @ :45
odds = flutter kick w/board
(fast was purely perceived effort not time on these so much)
evens = evil pull w/buoy
Aerobic Pull Set:
In my 5 years as a masters swimmer, I have never once done a pull set with paddles. (I've never even touched a pull buoy until I started doing power breast pulls). But my legs have been sore from drylands, so I decided to give it a whirl. Didn't seem to bother the shoulders too much, which seem stronger lately from drylands. Couldn't use a pull buoy on these though. Tried a 50 and felt like I was going backward. This interval was super easy w/paddles and I was just cruising it. Now I know why so many like them!
10 x 100 @ 1:30 w/paddles
odds = free
evens = back
Speed Set #2:
1 round of:
1 x 50 fast @ 1:00
1 x 100 EZ
2 x 50 fast @ 1:00
1 x 100 EZ
4 x 50 fast @ 1:15
1 x 100 EZ
I did the fast ones evil with a monofin. Went 30, 29, 30, 30, 30, 29, 29.
Hot Yoga, 90 minutes:
Ate a recovery bar and hopped right in the car to drive to bikram yoga. I have this perception that yoga post swimming prevents some tightening. And I had my best standing/balancing session yet. We had my fav teacher (so far), Insel. He's very good at encouraging people and helping rather than giving carping critical instructions.
Feeling pretty beat and tired tonight. Will definitely plan just a slow recovery swim for tomorrow. I feel in good shape now, but my biggest issue at the moment is being so dinged up. I've had 3 nasty falls in 2 weeks, proving I should just avoid land. First, I feel face forward landing on my kneecaps and forearms (which are still sore). Last week, which I didn't blog feeling rather idiot-like, I slipped on a flight of stairs in my compression socks (doh!) and landed on my ass and the right side of my back. Huge bruises. Tonight, while hopping into the shower after yoga, I slipped and landed with my forearm at a 90 degree angle to a stainless steel soap dish, slicing and bruising my forearm. I contemplated whether to get a stitch, but decided not too. But it scared the living sh*t out of me. Hopefully, this will all heal in a couple weeks and I can avoid other slip and falls. Sheesh!
Does this happen to anyone pre-race?
4x swim (with a lot of speed work), 12,000
4x dryland (hammered this)
bikram yoga, 2x
rest day, 1x
Under Elise's training methodology, I'm scheduled for a "de-loading" week the week before Zones. So I think I will rest 3-5 days. Or perhaps just rest the legs 5 days.
Updated April 11th, 2010 at 11:06 PM by The Fortress
broomstick twists, 1 x 25
crunchy frogs, 1 x 25
seated straight arm dips, 60 x 2 x 25
internal and external rotators, 10 x 2 x 15, each arm
prone scapular scrunches, 1 x 25
push up isometric with hands on steps squeezing scapular area, 1 x 2:00
bicep/tricep isometric, 1 x 3:00 (I used 5 lb weights this time instead of 10 as the trainer suggested)
plank, feet on bosu and hands on med ball (straight arm), 1 x 2:00
same plank position + moving foot out to the right 10x and to the left 10x
box jumps, 2 x 10
altitude drops to squat, 2 x 10
twisting med ball slam plyo, 3 x 15
goblet squats, 65 x 2 x 15
overhead squat, 45 x 1 x 12 (forgot other set)
bicep curls, 40 x 2 x 15
HS low row, 90 x 3 x 10
hanging knee ins, 2 x 15
twisting pole vaulter, 45 x 2 x 15
Tabata jump rope
(20 seconds AFAP, 10 seconds off, 8x)
10 minutes stretching
2 miles walking around regatta
Felt pretty strong today despite the multiple workouts yesterday. I feel like I'm finally back to the level of conditioning I had before getting the flu in March. It's taken awhile!
Planning on my team workout and hot yoga tomorrow, if I can fit both in.
So proud of Mr. Fort. He's actually done a couple speed workouts in the last couple weeks to prep for his marathon. And he did a 20 mile trail run today averaging 8:40. So I think he's ready for his marathon in May. Funny story: He was recently biking with a real cyclist (who's giving him some technique tips) and they reached a huge hill in their ride. Mr. Fort dusted him. The cyclist said, "You're in great shape. Now if only you knew how to ride a bike." lol
Note: Allergy shots didn't work for me, and I don't think the success rate is great for adults.
Updated April 10th, 2010 at 06:53 PM by The Fortress
8 x 100 IM @ 1:45
odds = drill
evens = swim
12 x 50 @ 1:00
odds = fast breast pull w/buoy
evens = EZ
These power breast pulls seem great for developing and generating hand speed. I like them!
3 x (3 x 25 AFAP + 25 EZ) @ 1:15
#1 = fast doggy paddle drill/underwater free recovery drill
#2 = fast UW flutter kick
#3 = fast free
1 x 50 AFAP back w/fins
went 23.5, fastest I've done in this pool
my streamlines felt tight and efficient
elevated push ups, 4 x 15
power wheel roll outs, 2 x 25
deep squat isometric, 1 x 3:00
rock star jumps, 2 x 10
push up isometric hold, 1 x :45 (didn't have the steps I needed)
lunge isometric hold, 1:30 each leg
Heading to hot yoga at 6:00 after I drop my youngest at soccer practice. Hope I make it through the standing positions.
Did a speed workout, as planned. Legs were tired from yesterday's drylands and it felt like it took a long time to get warmed up. But I felt pretty speedy by the end.
I was doing fairly well with my spring allergies despite the massive/record amount of pollen in the air. But today I started wheezing and had to whip the inhaler out during practice. I need to remember to use it before in the future.
Extreme Angle Isometrics:
Here's some literature on the isometric holds at extreme angles that I've been doing before my dynamic exercises. I'm supposed to do these every day for awhile, but I haven't summoned up the determination for that yet. Your legs are supposed to get used to them after awhile. Mine are quite tired after yesterday's hold fest.
Here's a key line: " ... an isometric contraction followed by a concentric dynamic movement will increase the force of the movement by up to twenty percent!"
And this: "get strong as an ox"
http://www.elitetrack.com/forums/viewthread/6578/#49049 (comments focusing on Jay Shader's work)
And this study:
Changes in torque and electromyographic activity of the quadriceps femoris muscles following isometric training.Bandy WD, Hanten WP.
Department of Physical Therapy, University of Central Arkansas, Conway 72035-0001.
BACKGROUND AND PURPOSE. The purpose of this study was to examine the effect of isometric training of the quadriceps femoris muscles, at different joint angles, on torque production and electromyographic (EMG) activity. SUBJECTS. One hundred seven women were randomly assigned to one of four groups. Three groups trained with isometric contractions three times per week at a knee flexion angle of 30, 60, or 90 degrees. The fourth group, which served as a control, did not exercise. METHODS. Isometric torque was measured using a dynamometer, and EMG activity was measured using a multichannel EMG system. Measurements were obtained during maximal isometric contraction of the quadriceps femoris muscles at 15-degree increments from 15 to 105 degrees of knee flexion. Measurements were taken before and after 8 weeks of training. RESULTS. Following isometric exercise, increased torque and EMG activity occurred not only at the angle at which subjects exercised, but also at angles in the range of motion at which exercise did occur. Further analyses indicated that exercising in the lengthened position for the quadriceps femoris muscles (90 degrees of knee flexion) produced increased torque across all angles measured and appeared to be the more effective position for transferring strength and EMG activity to adjacent angles following isometric training as compared with the shorter positions of the muscle (30 degrees and 60 degrees of knee flexion). CONCLUSION AND DISCUSSION. These findings suggest that an efficient method for increasing isometric knee extension torque and EMG activity throughout the entire range of motion is to exercise with the quadriceps femoris muscles in the lengthened position.
PMID: 8316579 [PubMed - indexed for MEDLINE]
This suggests that isometrics done at the greatest joint angle will, in fact, increase strength throughout the entire range of motion.
Too bad QBrain is not around for some analysis!
broomstick twists, 1 x 25
seated straight arm dips for RC, 60 x 2 x 25
external and internal rotators, 10 x 1 x 15, each arm
deep squat, 1 x 3:00 (I've done 5:00 minutes before, but it was bothering my shins, so stopped at 3:00.)
push up hold with hands on 2 steps, 1 x 2:00
tricep/bicep hold w/yoga ball & 10 lb DBs, 1 x 2:00
lunge, 1 x 2:00, each side
straight arm plank w/feet on yoga ball, 2 x 1:00
dead bugs on bosu, 2 x 25
russian twists on incline bench, 25 x 2 x 25
standing lat pulldown, 130 x 2 x 10
lying overhead tricep press, 50 x 2 x 15
twisting squat swings, 25 x 2 x 15
push up rows w/10 lb DBs, trying to keep perfectly still, 2 x 25 (it would be super difficult to do these with stacked feet)
box jumps, 2 x 10
altitude drops to squat position, 2 x 10
(These are hard on the knees, I think. At least my bruised kneecaps really felt it.)
Ate a banana and an energy bar and drove 10 minutes to the pool ...
I had just planned on a recovery/aerobic type workout.
10 X 100 @ 1:45 w/MF
odds = dolphin kick on back, 1st-3rd 25s = 6 SDKs (about halfway down pool), 4th 25= UW shooter
evens = evil with long pullouts to the 15 meter mark
Modified Elise Set:
I modified Elise's 3 x (8 x 50) set, with the 8 = 2 of each stroke. Originally, I intended on doing them drill, kick, swim. I had hoped to do the kicks fast-easy. But, there was no way. My legs were still fried. After one attempted fast kick, I altered course and did it thusly:
3 x (8 x 50), done as:
set #1 = drill @ 1:00, 2 of each stroke:
single arm fly
miss america drill
underwater free recovery
set # 2 = swim @ :50
set # 3 =
odds = fast evil pull (35ish)
evens = scull
I used the exercise out of my funk method today. Worked reasonably well. My legs are still tired though. The power evil pulls were nice b/c they worked my arms. I am planning a speed workout tomorrow, and I may lay off the kicking some for that. Maybe I'll finally bust out my darn parachute.
Eccentric exercises for tendonitis and strength:
Ahelee posted this little ditty on my FB wall today:
I woke up today feeling battered and bruised (mentally and physically) and somewhat enervated. Perhaps Jimi disease is catching? Or, as a friend cleverly suggested, it's a "pouting hangover." I feel like the deep tissue massage really did me in this time. With 10 zillion things to do (spring is my busiest time of the year with the girls each adding a sport), I decided to take a mental health day, get stuff done, engage in some retail therapy and not fret over swim training. I was quite cheery until I almost died in a car crash. Literally. Driving with my 15.5 year old (new permit) absolutely terrorizes me. That transition period where they gain experience and judgement is super ugly.
I'm hopeful this short mental break will rejuvenate me. If not, I will go full force into exercising my ass off, which often works. And, happily, my TRX system arrived in the mail late today along with a Rodney Yee "cross train core" DVD that a friend sent me. So now I have to figure out how to use TRX.
Here's my plan for the rest of the week:
Thursday: dryland + aerobic swim (probably either Speedo's workout from today or Elise's 3 x (8 x 50) set*
Friday: yoga + sprint swim
Saturday: drylands (maybe TRX)
Sunday: swim @ GMU + bikram yoga
* I was hoping to sneak off to a Thursday night practice hoping for a repeat of the stroke workout Speedo did this am. But, no, I am advised this is the first travel volleyball game of the season.
In addition, I have revised my Zones entries to compensate for the lost meet. They are:
100 free (for 50 split)
200 mixed medley relay (probably 50 back)
women's 400 medley relay (100 fly)
women's 200 free relay
(I'm told there are breaks before and during the relays on the women's side this year. I really hope so. Last year, I had one heat between the two relays and practically fell off the blocks in exhaustion leading off the free relay.)
skipping mixed 200 free relay (sorry Speedo)
50 free (may scratch this depending on how Saturday's 50 free goes.)
women's 200 free relay
Is this enough events for you, Geekity? I'm hoping it's not too ambitious a schedule. Since I am planning a lot of 100s (for me) this meet, I will endeavor to keep my aerobic work up somewhat while still focusing on speed. I am already planning a massage for the following Monday to aid recovery.
And (cue protests from Patrick and Chris), I am engaging in dirty rotten sandbagging in the 100 evil with an NT to get more rest before the 100 back on Sunday. I really want to get another 100 evil in since I've been doing so much of it in practice.
Updated April 7th, 2010 at 09:49 PM by The Fortress
My meet this weekend is apparently cancelled for insufficient attendance. Oddly, it doesn't indicate this on the PV masters website and I didn't receive an email to that effect. I found out on FB from other swimmers who were notified. WTF? Did my entry form get lost in the mail again?! Really bummed about this as I was hoping to get some much needed start practice and speed work as well as times in a couple events. 2010 has been a tad disappointing so far. The Richmond meet was marred by blizzards and cramps. The Albatross meet was marred by the flu and a stolen suit. Now this meet is cancelled. I think this may be the first year I don't have a tapered time in the 50 free. And I was hoping for a re-do of another event. Crap. I also may change my Zones events in light of this.
Swim @ Oak Marr w/Speedo:
At least I had a workout buddy today! Speedo and I tried out a Rich Abrahams set. It was definitely more speed work than a true lactate set, though my legs were burning by the end. The 3 x 100 AFAP set is far worse.
10 x 50 @ 1:00
odds = swim
evens = backstroke kick
I didn't feel so great on these. I was sore and felt like I was moving through jello a bit.
4 x broken 100s @ 9:00, done as follows:
1 x 50 swim AFAP @ 1:00
1 x 25 swim AFAP @ :30
1 x 25 kick AFAP @ :30
200 EZ after each
I did mine with fins, as I am wont to do with speed work. I think I should have been slightly faster on these. However, given that I am sore and tight, the times weren't too bad. #2 was the best and #4 was the worst and hurt the most. My legs gave out on the last 25 kick.
#1 = back
25 + 12 + 12 = 49
#2 = back
24 + high 11 + 12 = high 47
#3 = breast
30 + 15 + 15 (swam this) = 1:00
#4 = fly
24 + 12 + 12 = 48
I was gasping and panting a lot more than Speedo on these. I think he was loafing.
Had a massage today to help ease soreness and prep for the now cancelled meet. Oh, well, I really needed it. She said I was tighter than usual. I guess with the intensity of my workouts, I need to stretch for a period of time every day and not just rely on periodic yoga to keep me loose. Now, I am off to mull over my Zones entries and re-decide what to swim. Since the 100 IM is my 6th event for Nats (and could be cancelled since I refuse to time ), I'll have to stick with that one.
I'm going off the wagon and having a glass or two of chard tonight. I can't tell any damn difference anyway!
Some ab exercises:
[nomedia="http://www.youtube.com/watch?v=TU5BE8opXTA"]YouTube- Six Pack Abs Great Abs Exercise "Exercises Abdominals"[/nomedia]
Updated April 7th, 2010 at 12:06 PM by The Fortress
Giving my still super sore calves a break today. Just focused on arms & abs in the gym. Didn't make it to the pool today because our gym pool still isn't open yet. But I have my nasty lactate workout with Speedo tomorrow anyway. If I were Geek, I'd be feeling nauseous already.
broomstick twists, 1 x 25
seated straight arm dips, 60 x 2 x 25
external and internal rotators, 10 x 2 x 15, each arm
seated narrow grip row, 100 x 2 x 10
alternating hammers, 17.5 x 2 x 30
handstand isometric, 1 x 1:00, 1 x 1:30
straight arm plank w/feet on yoga ball, 2 x 1:30
med ball slams, 3 x 10
isometric at extreme angle for tricep/bicep w/10 lb DBs, 2 x 1:30
elevated push ups, 3 x 15
pole vault twist w/45 lb bar, 3 x 15
russian twist on incline bench w/25 lb plate, 3 x 25
total ab machine, 100 x 2 x 25
hip pulse ups on bench, 2 x 15
dead bugs on bosu, 2 x 25
good morning darlings on bosu, 2 x 25
back extensions w/25 lb plate, 1 x 15 (forgot other set)
Some Other Exercises:
Here's an interesting twist on a standard lunge/squat. I think one needs knees of steel for this.
[nomedia="http://www.youtube.com/watch?v=lBA2PPo-oWc"]YouTube- USA Scorpion Lunge Unique New Lunge Variation[/nomedia].
Side Plank Thrust:
[nomedia="http://www.youtube.com/watch?v=PFwVeE1rDQY&feature=related"]YouTube- Bodyweight Exercise for the Core — CST Side Plank Thrust[/nomedia].
alternating lunge jump:
[nomedia="http://www.youtube.com/watch?v=MlHAtKNMtNk&feature=related"]YouTube- Bodyweight Exercise Lunge Jump For Legs of Steel[/nomedia].
This is a good one. I haven't done it in awhile.
P90X on Nutrition:
Making Swimming More Popular?
High intensity training:[/B]
I haven't been sleeping well lately, so I was pretty groggy this am. Felt better after working out. And I think I'll feel much better after my massage at 2:00 pm tomorrow afternoon! I hope something can be done about my sore calves. I'm a mess right now. lol. And in keeping with my klutzy nature, I tripped on the stairs last night and have a huge bruise on my shin. And a glass plate fell out of an overhead cupboard and gashed my forehead. And I was just recovering from the kneecap incident. Sheesh!
Updated April 5th, 2010 at 10:27 PM by The Fortress
SCY @ GMU
I strolled in a bit late. The team did 1200; I did 800 various. There was very light attendance due to Easter. So I got my own lane.
Hypoxic Speed Set:
15 x 25 @ :40
4 fast UW w/fins + 1 easy
6 x 250
250 free @ 3:40
2 x (200 IM + 50 choice) @ 4:00
250 free @ 3:40
2 x (200 stroke + 50 choice) @ 4:00)
250 flutter kick w/fins & board @ 3:40
2 x (200 IM drill, cruise + fast 50 flutter kick w/board, went 27s) @ 4:00
250 flutter kick w/board & fins @ 3:40
2 x (2 x 100 russian breast drill, with :20 RI, went 1:18s)
4 x 25 fast off blocks + 25 easy
Coach told me I was too deep on my backstroke start. She mentioned that I am probably used to pushing deep with the B70 and that will change without the suit. It took me awhile to get used to the B70, and really maximize my streamlines and breakouts. I sort of resent having to relearn it all. But, I won't think about that right now!
12 x 50 kick @ 1:00, no fins
odds = fast
evens = slow
On 1-6, I was going 37-38s on my fast backstroke kick. I decided to take more rest on the second half of the set. Skipped 2 50s. Went 35s on two fast ones.
Did 5-6 more starts off the blocks even though my calves were shot. I think I'm going to do 6 SDKs on my 50 fly start and breakout this weekend.
Total: 3750 + starts
P90X Stretch, 60 minutes:
I spent about 3 hours driving around and to BWI today in traffic. I got home and was very stiff. So I plugged in the P90X Stretch DVD. It's sort of a combo of stretching and yoga without the hard yoga. A few of the bikram poses are in this DVD. I skipped a couple of the shoulder stretches, which looked like the verboten ones.
I think I have DOM from all the starts the other day. The outer soleus muscles in my calves are killing me. Feels sort of shin splinty. My legs were also still pretty tired today. I thought I'd feel better after a day off. So, reluctantly, I am going to have to do less leg centric workouts for a couple days. Re: DOM: http://laurensfitness.com/2008/01/04...our-body-heal/. When they're less sore, I'm going to try some drylands work with ankle weights on. Flutter kicking or good morning darlings on the bosu with ankle weights would make it harder.
Swim, 4x, 14,150 yards
Not too bad considering I was traveling and there was no nearby pool. The nicest thing was that, for a change, none of the workouts were solo!
Russian Breast Drill:
My 9 year old took a vid of me doing the russian breaststroke drill at the end of the Sewickley practice last Monday. As you can see, it gives you a really good hunch and lunge. And my head position is still off. Jimi is in the same lane, overreaching on his freestyle entry.
[nomedia="http://www.youtube.com/watch?v=y1d9CKbFoGk"]YouTube- Russian breast drill[/nomedia].
The Moob Video, Featuring Jimi:
Jimi has a habit of standing with his hands on his moobs instead of his waist. He demonstrates this in this short post-practice video. Bill and I make a short guest appearance.
[nomedia="http://www.youtube.com/watch?v=AvUGd0tNQD0"]YouTube- The Moob Video[/nomedia]
USTA disallows certain wetsuits and suits:
I had no idea wetsuits could be thicker than 5 mm. That's fat!
Overhead Squat: Ultimate Exercise:
Ran across this youtube vid on free breathing, which I suck at: [nomedia="http://www.youtube.com/watch?v=KB4fJxMWX3U"]YouTube- Freestyle Breathing with Michael Phelps, Katie Hoff, & Bob Bowman[/nomedia].
Lower Back Exercises:
I saw there was an article in Swimmer about gluten free swimmers. Haven't had a chance to read it yet, but will. I did somehow manage to gluten myself this weekend, which resulted in a icky neck rash. I think it was likely my dinner at Cafe Salsa (latin food) on Friday night. Marinades and salad dressings I think are my downfall ... I would have tried to grill the wait staff more, but they didn't speak very good English.
Calorie Consumption/Weight Loss, WSJ:
Updated April 4th, 2010 at 10:01 PM by The Fortress
8 x 100 single arm fly @ 1:45
Fabulous luck! At this point in my workout, Pete "Nuthin But 50s" came in. We helped one of the swim instructors on his block starts. Then he let us have at the blocks. I did 18-20 starts off the block. 2/3 of them were pretty good. Pete and I critiqued each other. Awesome!
Pete had planned a backstroke sprint set, which suited me just fine. So we did:
8 x 25 backstroke from the blocks @ 2:00. 25 EZ after each one. On a couple starts, I detected putting my head back too far after entry, breaking streamline. Tried to correct this. I need to do this set with a B70 soon. I may bring one to practice on Sunday.
Total: 2150, plus starts (probably 500) = 2650
So happy to work on starts!!! And a sprint workout was what I needed after some aerobic work this week. I still plan to take tomorrow off.
Pete also told me that the speed socket goggles do, in fact, come in clear. He wants a pair too.
Off to drinks and dinner and then another regatta tomorrow
Sports Injuries: When to tough it out
Updated April 4th, 2010 at 08:08 PM by The Fortress
P90X Yoga, 75 minutes
Did about 75 minutes of the 90 minute tape. My legs were burning on some of the warrior postures with all those lunges ... This time I tried going from Warrior 3 (see link yesterday) to The Ankle Pose. This consists of standing on one leg, head on knee, hands around ankles, with the other leg straight back at a 90 degree angle. Not easy!
I was too tired after yesterday's double to do anything else and I'm driving home tonight. I have a swim planned for tomorrow.
I finally did my online entries for Colonies Zones and SCY Nats.
Hoping to be on the mixed 200 relays with Speedo! And we're going to try to defend our AA in our chicks' 400 medley relay. I'm hoping to get a 50 back split leading off a mixed 200 medley relay. I decided to pass on the 100 free on Sat and the 50 fly on Sunday (swimming 50 fly on April 10 anyway). 10 events over two days is plenty. I'll be scheduling a massage right after!
200 mixed medley relay
200 mixed free relay
I entereed in season times for Zones and all PBs for Nats. So no accusations of sandbagging please! This time I also signed up for the Gold Medal Sponsor so I can eat all the bananas I want!
And newsflash! According to some trashy rag, I see I'm expecting twins. lol When hell freezes over!
Updated April 1st, 2010 at 07:58 PM by The Fortress
Didn't feel like going to the gym, so did drylands on my own.
Tried 5 holds the trainer recommended and 3 others that I could do in the house:
deep squat isometric hold, 1 x 5:00
(had to do this since Q bragged he could do it for 5 minutes; uh, ouch)
lunge hold in runner position, 1 x 2:00, each leg (harder)
push up isometric hold, 1 x 2:30
good morning darling isometric ab hold, 1 x 1:000, got an ab cramped and stopped -- I don't like this one and thus will discontinue.
cobra hold: balance on one leg (knee bent) with other leg straight back and held high, put arms back in airplane-type position, 1 x 1:00, each leg
isometric handstand, 2 x 1:15
(better than the :45 I was doing before)
side plank with straight arm, one leg and one arm in the air, 1 x 1:00, each side
(This side plank with twist oblique looks difficult as well: http://images.google.com/imgres?imgu...26tbs%3Disch:1
one legged T balance (stand on one leg, bend over, body should be in a T shape), 1 x 1:00, each leg. This pose is aka Warrior 3.
power wheel roll outs, 2 x 25
elevated push ups, 3 x 15
good morning darlings on floor, 2 x 50
rock star jumps 1 x 10
med ball slams on sidewalk, 1 x 25
(alternated with lil lil Fort)
twisting med ball slams, 1 x 15
Swim @ Sewickley Masters:
Coached by Bill White (who writes great workouts!)
Pre-practice warm up:
(about a minute rest between segments)
8 x 100 @ 1:40
odds = choice
evens = IM
6 x 50 fly @ :55, SDK 1/2 way
I did double shooters.
6 x 50 back @ :55, SDK 1/2 way
I used fins and alternated fast-easy. On the fast ones, I went 26, 27, 27.
6 x 50 breast @ :55
Did what was assigned.
6 x 50 free @ :50, some type of restricted breathing
I did backstroke kick, no fins
4 x 100 @ 2:00, 3 choice, 1 fast
I did 2 easy breast, 1 50 EZ and 1 fast back Went 56, couldn't stay under much the second 50 b/c of leg fatigue. Jim went a :58, which was pretty darn fast.
8 x 50 free @ :40
I did 8 x 50 flutter kick w/board & fins.
Started out at 26; that was a mistake. But some guy was trash talking. It sounded like he was challenging me to do a "real kick set." (He must have missed that I did the 50 frees backstroke kick, and he missed one of the :40 intervals while I was kicking ... lol)
The dryland holds are pretty hard and, except for the squat, I have a ways to go to get to 5:00. I'll stick with these for awhile, but doubt I'll do them daily. I forgot to note yesterday that the trainer was somewhat surprised when I told him I was not emphasizing heavy weights this season. He immediately asked me about time differentials. But I don't really have tapered times to compare yet. Anyway, I found that interesting. I would have pursued the topic more, but there's only so much you can get in it 60 minutes. In addition, after the functional movements testing, he said "you're not a breaststroker, are you?" haha. I told him I only was if I had a super suit.
I can't wait to get my TRX system -- that looks so fun. (I realize only a dryland nerd would use the word "fun" in this manner.) Here is a link to one of my FB notes where I've begun collecting TRX exercises: http://www.facebook.com/#!/notes/les...x/376349460980. There is a youtube link titled "Why TRX?" on yesterday's blog entry.
I really felt the drylands in the pool! Tired legs. But I enjoyed the IM/stroke based workout and it was much harder than anything I would put together to do in an hour, save a lactate set. Despite ribbing from my eccentric son, I persisted in doing my own version of the workout and adding some kicking and fin work. After the workout, Jim claimed that I am neglecting my upper body in the pool. But, since fly-back sprints are very leg based, I think I'm on the right track or at least an alternative viable track. When it's long course season and I train with my team more, I'll have plenty of time to "swim." But it's interesting that some people feel threatened by anyone deviating from the prescribed or conventional regimen. :-P If I had a nickle for every time someone called me a "cheater" ...
Anyhoo, I'm dead from all of the above and happy I get to sleep in!
An article from Jim's sister publication:
Bad news for chip addicts:
Interesting, ultra multi-sport blog entry by Rich Roll:
Updated April 1st, 2010 at 01:24 PM by The Fortress