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  1. Sat & Sun, March 26-27

    by , March 27th, 2011 at 08:11 PM (The FAF AFAP Digest)

    My off day. Hit the gym briefly for:

    RC Exercises, 15 minutes

    Stretching/Yoga/Foam Roller, 40 minutes



    RC exercises (3 way arm extensions, external rotators, seated straight arm dips)

    extreme angle step up w/DBs, 40 x 2 x 10

    -- Use a high box, create an extreme lunge with only toe on the ground and step up. The high box recruits the glute more than a traditional low box step up.
    -- I plan on adding explosive steps ups to my list of plyo exercises: [nomedia=""]YouTube - TFW Explosive Box Step Up[/nomedia]

    total ab machine, 120 x 2 x 15
    lower back machine, 120 x 2 x 15
    back extensions, 25 x 2 x 15
    reverse scoop, 25 x 2 x 15
    explosive leg extensions, 60 x 2 x 10
    front power squat, 180 x 1 x 15
    squat jumps w/bar, 45 x 2 x 10
    lateral bunny hops over bench, 25
    (didn't do another set b/c this bothered by foot)


    30 minute slow continuous swim


    Yikes -- my upper body has been sore all weekend from Friday's drylands. Probably should have started at lower weight on some exercises ... But I always feel that if I'm going to be sore anyway, it might as well be for a good reason. And I don't have any time to waste if I'm going to re-taper somewhat for Canadian Nationals. Felt pretty dreadful in the water today a a result. I hate the soreness that comes after solid 3 week taper.

    Updated March 27th, 2011 at 08:18 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  2. Friday, March 25

    by , March 25th, 2011 at 11:00 PM (The FAF AFAP Digest)

    RC work, 10 minutes

    med ball slams, 3 x 10
    power wheel roll roll outs, 2 x 15
    hanging knee tucks, 2 x 15
    russian twists on incline, 25 x 2 x 25
    nautilus lower back machine, 12 0x 2 x 15
    HS iso lateral hi row, 190 x 3 x 5
    skull crushers, 50 x 2 x 10
    box jumps, 2 x 10



    I wanted to go to yoga today as well, but life just got in the way. No stretching this evening either as I was taking Lil Fort and a couple friends to "Diary of a Wimpy Kid, Rodrick Rules." Tomorrow is my off day, but I should have some time in the late afternoon to get to the gym for RC work and stretching.

    Mr. Fort is getting up at 5:00 am to run in the National Half Marathon. He's running it with his training partner at marathon pace as a "training run." I think he's insane to get up at the at time for a training run ...

    Received my Swimmer Magazine. Though I can understand the appeal of OW swimming in the abstract, I have to agree with the Wookiee -- especially the part about pools being comparatively cleaner. The Potomac River and the Bay are rather disgusting here. But Geek's comment that "if you want to push off concrete repeatedly, do jumping jacks" was pretty funny.

    FYI. psych sheet for Y Nat is out. At least on the women's side, it looks slower than usual to me.

    Updated March 25th, 2011 at 11:37 PM by The Fortress

    Strength Training and Dryland Workouts
  3. Swim w/Speedy Speedo, Thursday, March 24

    by , March 24th, 2011 at 04:09 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo @ Oak Marr:

    Warm up:

    1 x butt dive

    600 various

    (while Pete warmed up)

    10 x 25 shooters w/fins

    4 x 25 overkick free

    6 x 25 burst dolphin kick

    Main Sets:

    8 x 50 kick (no fins) @ 1:00

    50 EZ

    4 x 25 burst free @ 1:00
    2 x 25 burst free w/parachute
    4 x 25 underwater torque drill (love this quasi plyo drill)

    125 EZ

    1 x 50 AFAP back shooter w/fins for time, 22 high-23 (11 at the feet)

    75 EZ

    2 x 25 burst w/parachute
    2 x 25 fast w/parachute (one breast, one dolphin kick on back)
    -- doing that last one kick gave me the idea to do "parachute shooters"
    2 x 25 parachute shooters

    50 EZ
    (no time to warm down)

    Total: 2250



    As Speedo noted, I am enamored! With a new toy: the parachute. This is a resistance toy designed to strengthen swim muscles and improve power and speed. It has been sitting in my closet since Christmas and I finally dragged it out. (The snorkel is still there gathering dust.) At least, I was enamored during the workout; I'm pretty beat right now from the resistance sprints. I think doing too many of them would be hard on the shoulders. But I am quite intrigued with the shooter application. Speedo looked at me in horror when this idea dawned on me. Aside from bursts and fast 25s, another chute set I've seen is: 4 x 50: 1/3 Kick; 1/3 Scull; 1/3 Swim. Anyone have any others?

    Everything is sore again since I'm back to the grind. Really need to stretch tonight, but I think I'll save it for the gym tomorrow so I can sit on the couch instead.

    Updated March 24th, 2011 at 10:04 PM by The Fortress

    Swim Workouts
  4. Wednesday, March 23

    by , March 23rd, 2011 at 06:20 PM (The FAF AFAP Digest)

    Only grabbed a short swim workout. I arrived and the pool was closed -- probably due to a kid or noodler. So I had to wait a bit before diving in.

    Warm up:

    700 various

    Aerobic Kick:

    10 x 100 w/fins @ 1:30
    odds = back kick (work on perfect streamline)
    evens = dolphin kick w/board

    50 EZ

    Burst Dolphin Kick:

    10 x "25s" Squat Jumps @ :30
    -- Use fins. Dive down to the bottom of the pool (I was in 12 foot depth), get into a deep squat, jump off bottom of pool and fast SDK up to top, swimsuit should clear the water.
    -- this is a Salo set

    50 EZ

    10 x 25 @ :45
    burst dolphin kick shooter on belly + cruise
    -- started these @ :30, but it wasn't enough rest for really fast bursts

    50 EZ

    5 x 50 @ 1:15
    1st 25: With fins and kickboard, kick down to bottom of pool mid-way. Squat jump off bottom and then sprint dolphin kick to the end.
    2nd 25: EZ
    -- another Salo set

    100 EZ

    Total: 2700/1725 kick

    Hot Yoga, 90 minutes

    Ventured to hot yoga directly after the swim. I was extremely thankful not to have one of the heat nazi instructors who max out the heat. I was also happy to survive the class without bolting out the door. The 1:00 single leg balancing poses were, uh, challenging after 4 weeks off from yoga. These require consistent practice.



    I'm still feel a little wired & tired. Maybe the hot yoga will help me sleep better tonight. Hamstrings are predictably sore from drylands.

    I'm a Tip!

    I felt very honored that Ande created a tip for me today: "Build a Fortress of Speed and Strength." I've been reading and applying his tips for years. I remember the SFF thread and the Ask Ande thread helped me immensely when I first started masters swimming. And I still have my own copy of the SFF tips that Ande gave me at Austin in 2008. My favorite SFF tips are: 1, 2, 3, 5, 29, 31, 60, 71, 113, 129, 165, 188. Probably my absolute favorite is the "rage to master" tip -- #60. I also like # 135 -- The Formula for Faster Kicking," but had to disregard the advice to "stop using fins." Fins work -- scientifically proven!

    Index to SFF: [ame=""]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]

    Updated March 23rd, 2011 at 07:26 PM by The Fortress

    Swim Workouts , Yoga
  5. Back to the Grind, Tuesday, March 22

    by , March 22nd, 2011 at 04:31 PM (The FAF AFAP Digest)

    RC work, 15 minutes
    hanging straight leg raises, 2 x 15
    flutter kicks on bosu, 2 x 50
    long arm crunches, 2 x 25
    total ab machine, 110 x 2 x 25
    lower back machine, 110 x 2 x 25
    extreme angle isometric squat, 5:00
    goblet squat, 60 x 2 x 15
    explosive leg press, 190 x 2 x 10
    hip abductors, 100 x 2 x 10
    box jumps 2 x 10

    Stretching, 15 minutes

    Swim/SC/Solo @ Gym:

    Warm up:

    650 various

    Main Sets:

    8 x 50 @ 1:05
    2 x IM order, drill
    (nemo drill, hesitation drill, russian breast drill and human drill)

    8 x 100 backstroke kick w/fins @ 1:50
    10 SDKs each length
    --with fins, that puts me at about 17-18 meters

    50 EZ

    8 x 50 @ 1:30
    dolphin kick shooter on belly w/ fins
    --broken at the 25 with 5 seconds rest
    --work the upkick

    100 EZ

    Total: 2400 meters/1400 kick



    I headed back to the gym today after a 3 week absence during taper. My shoulders are still somewhat sore, so I focused on leg and core work. Also didn't feel quite up to speed work in the pool yet. So I did another recovery/hypoxic workout. I could really use some sleep; I haven't slept well since the meet.

    I have a crazy busy week and weekend. This weekend -- 2 indoor soccers games, a swim meet, a regatta, a volleyball tournament, and Mr. Fort is supposed to have 2 races (National half marathon and his trail race). Something has got to give! Poor Fort Son is not even sure what boat he's rowing in this weekend. The head coach and the crew council are in conflict over what to do with the 4 varsity lightweight boys. I wrote my letter to the council on the matter, and I just hope logic will prevail.

    Updated March 22nd, 2011 at 09:33 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. Recovery Swim, March 21

    by , March 21st, 2011 at 07:59 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    10 x 25 shooters

    Main Set:

    3 x 100 fly drill @ 2:00
    6 x 50 dolphin kick w/board @ :50
    6 x 25 shooters on belly

    3 x 100 back drill @ 2:00
    6 x 50 backstroke kick @ :45
    6 x 25 shooters on back

    3 x 100 breast drill @ 2:00
    6 x 50 russian breast drill @ 1:00
    6 x 25 long underwater breast pulls + front scull

    3 x 100 free @ 1:45
    6 x 50 flutter kick w/board @ :45
    6 x 25 flutter kick shooters

    100 EZ

    Total: 3950/2250 kick

    Stretching, 20 minutes



    Just did an easy aerobic/hypoxic workout today for recovery. I did not get a chance to swim on Sunday after the meet and had pretty sore shoulders today. (Wore fins for the entire practice.) Need to the back to the grind tomorrow. Tentatively planning on the gym and hot yoga. I fear after a month off from yoga, the 90 minute session could be rather difficult.

    Canadian Nationals:

    I am very excited that SwimStud also may go to Canadian Nationals!!!

    Meet packet:

    8 individual events are allowed
    Unlike USMS Nats, heats are not segregated by age

    Right now, I'm thinking I will swim Friday-Sunday and skip Monday. I'm leaning toward entering:


    200 IM (50 fly split)
    100 fly


    50 fly
    100 breast (50 split)
    100 free


    200 free (50 split)(50 free is on Monday -- no great time to swim it)
    100 back
    100 IM

    -- My only gripe is that the 100 IM is last. On the other hand, I'm glad that the fly events are early in the meet.

    Updated April 5th, 2011 at 09:49 AM by The Fortress

    Swim Workouts
  7. WR Vids & Article

    by , March 21st, 2011 at 11:22 AM (The FAF AFAP Digest)
    I'm about to go off to swim, but here are the videos that Jim and Speedo kindly took of my swims on Saturday. The 50 back has an attempted post race interview by Jim. The 100 back vid starts on the second length -- technical difficulties. Jeff Commings also posted a nice article about my swims in Swimming World Magazine news.


    "Leslie Livingston Smashes Three Masters World Records -- March 21, 2011

    NORTH BETHESDA, Maryland, March 21. LESLIE Livingston of Patriot Masters broke three Masters short course meters world records in the 50-54 age group last weekend at the Albatross Meet.

    Livingston, 50, set a new mark in the 50 backstroke with a 30.58, obliterating Karen Andrus-Hughes' mark of 32.13. Another Andrus-Hughes record fell later when Livingston swam a 1:09.25 in the 100 backstroke, taking down the previous mark of 1:10.35.

    Livingston's final record came in the 50 butterfly when she touched the wall in 30.50, just under Traci Granger's world record of 30.60."


    Women 50-54 50 SC Meter Backstroke
    ================================================== =============================
    WORLD: W 32.13 12/7/2008 K.ANDRUS-HUGHES, USA
    1 Livingston, Leslie 50 Patriot Masters 32.00 30.58W

    50 back vid:
    [nomedia=""]YouTube - Fort 50 back World Record 50-54[/nomedia]

    (lane 7)

    Women 50-54 100 SC Meter Backstroke
    ================================================== =============================
    WORLD: W 1:10.35 9/9/2007 K.ANDRUS-HUGHES, USA
    1 Livingston, Leslie 50 Patriot Masters 1:11.00 1:09.25W

    Excerpt of 100 back: [nomedia=""]YouTube - Excerpt of Fort 100 SCM back world record, 1:09.25[/nomedia]

    (Fort lane 5, Swimosaur lane 6)

    Women 50-54 50 SC Meter Butterfly
    ================================================== =============================
    WORLD: W 30.60 12/6/2008 TRACI GRANGER, USA
    1 Livingston, Leslie 50 Patriot Masters 31.90 30.50W

    50 fly vid: [nomedia=""]YouTube - Fort SCM 50 fly, WR, 30.50[/nomedia]

    (lane 4)

    -- I still think my 50 & 100 back went about as well as they could. I was way too deep on the second length of the 50 fly and had a really bad breakout. The starter also held us a really long time on the blocks. But considering it was my third swim of the day in about 3 hours, very happy with the time. And I didn't even sneak in an extra breath on the second length! Though I did on my relay leg.

    Updated March 23rd, 2011 at 11:01 AM by The Fortress

    Masters Swim Meets / Events
  8. Albatross Triple Bliss, March 19

    by , March 19th, 2011 at 10:52 PM (The FAF AFAP Digest)
    Nerves and eccentric training work!

    Just a short blog about the Albatross SCM meet, which I am over the moon about.

    50 back:

    Previous WR = 32.13
    PB = 31.14 (Jaked & kneeskin)
    Today's race = 30.58

    I was simply shocked by the time. Shocked. 15-16 + 14-15 SDKs. Lane 7 was good to me. I apparently like shallow water. lol A teammate told me I was a high 14 at the feet, though Speedo thought low 15. I used the entire 15 meters on the start. And the official was standing right at the 15 meter point to judge. I flat backed the start a little, and was somewhat shallower than usual.

    100 back:

    Previous WR = 1:10.3
    PB in Jaked = 1:09.5
    PB in kneeskin = 1:10.3
    Today = 1:09.25

    I swam the race as hard underwater kicks and easy speed on top of the water. I did not take it out fast because, I believe, this would just result in paralysis. Splits: 33.7 & 35.4, which is essentially an even or negative split. I had a good last 15 meter sprint and was able to pick up the tempo. Perhaps I could have picked it up a bit more on the 3rd length, but I didn't seem to have much in the tank at the end.

    A friend snapped a pic of the turn at the 75. I'm in lane 5, turning first. Judd Jones, Susan Williams, Muppet and Barbara Clifford-Dicks are also in the shot. It helped having speedy people to race!

    50 fly:

    Previous WR = 30.6
    PB Jaked = 29.6
    PB in kneeskin = 30.3
    Today = 30.50

    I short stroked the turn a bit and had poor breakouts on both lengths (especially the second, too deep), which is confirmed by video. And my legs were very tired from the 100 back. Was therefore thrilled to see this time come up, and I was pushed by two speedy women in adjacent lanes. But I think I can go faster with more rest and better execution. (This time may be slower than my converted 27.2 from 2 weeks ago in SCY). Still happy!!!

    GMUP mixed 160+ 200 medley relay, 1st place, 2:04

    Swam fly leg, split 30.21

    -- Poor Speedo had to swim the 50 free leg immediately after his 400 IM.

    Many videos were taken. Though Jimslie says he may have messed up my 100 back ... Will know tomorrow. Jimslie and Speedo had great meets by the way!

    Ande sent me a wonderful text during the meet: "You let the world see what you imagined." Really made me smile.

    And then Jimslie spilled beer on me at the after meet social (both negligently and intentionally). See attached.

    Unofficial Results:

    Updated March 23rd, 2011 at 11:08 AM by The Fortress

    Masters Swim Meets / Events
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  9. Friday, March 18

    by , March 18th, 2011 at 07:00 PM (The FAF AFAP Digest)
    Swim/SCY @ Oak Marr:

    Just floated around chatting with Jazz and Speedo.

    Probably did about 1000 with a few bursts and some shooters.

    Felt smooth.


    I still haven't decided exactly what events to swim tomorrow. The problem is that I am unhappy being in the final predominantly boy heat of the 50 back in the shallow end of the pool. Yes, I know I'm whiney, but we women don't like swimming with men because of all the turbulence and waves and I hate shallow. I also notice this turbulence more with the kneeskins than tech suits. So I either HTFU and swim the open 50 back in an undesirable heat or scratch it and do a split request on my 100 back (not in the final heat). That would mean giving up a 100 back time, but then I would be more rested for my 50 fly. I guess I should decide fairly soon ... I'm leaning toward just swimming it and smack talking with the boys. My buddy, Nuthin But 50s, is seeded right next to me.

    Mr. Fort says more chances are better. But, then, he is a non-swimming boy. I do think its unfortunate that the fast women often get crappy lanes at mixed gender meets.

    Jimslie is arriving soon and I'm sure has prepared a speech supporting his view.

    Watching Junior Nationals and NCAAs.

    Article on gluten sensitivity:

    Updated March 18th, 2011 at 10:25 PM by The Fortress

    Swim Workouts
  10. Thursday, March 17

    by , March 17th, 2011 at 03:35 PM (The FAF AFAP Digest)

    650 various

    Shooters, no fins:

    25 back shooter
    25 EZ
    25 belly shooter
    25 EZ
    25 back shooter
    25 EZ
    25 belly shooter
    25 EZ

    15 power dolphin kick + cruise
    50 EZ
    25 fast doggy paddle
    50 EZ
    25 fast back kick
    50 EZ

    200 EZ

    Total: 1300

    Hottub, 10 minutes

    Stretching, 20 minutes

    ART, 40 minutes

    So glad I had an ART appt scheduled for today, as my neck has still feeling horrible this am. And I needed some body work. My left shoulder has been feeling creaky too, which seems to happen when I stop lifting for taper. I'm trying out a new pillow, the Tempur-Pedic side pillow for people who sleep on their side. I think my old pillow has been messing up my neck. Well, and it doesn't help that I toss and turn a lot.


    Didn't feel quite as good in the water as yesterday. Still jittery. I had a couple ask if I was a free diver today. I've had other people ask me that in the past. I guess I have an alternative sport if masters swimming ever gets dull or I just can't take tapering any longer.

    I am not happy about my 50 back time being re-seeded without my permission, when other times were not. Now, I'm in the last place I want to be: the fast guy heat in the shallow end. That is not exactly how I envisioned swimming this particular race ... and it's hard to believe it will produce my fastest time. I should probably have chosen a non-mixed meet to taper for. Lesson learned!

    I will definitely re-swim this event once or twice at Canadian Nationals. Just sent an email to the meet managers asking them about USMS submssion and measuring the pool.

    Updated March 18th, 2011 at 12:28 AM by The Fortress

    Swim Workouts
  11. Wed., March 16

    by , March 16th, 2011 at 09:56 PM (The FAF AFAP Digest)

    650 various

    2 x (25 easy speed back shooters, no fins + 25 EZ)
    -- 17-18 kicks per length
    25 EZ

    1 x backstroke start and power kick (15 kicks put me past the 15 today)
    25 EZ
    1 x power dolphin kick to 15 + cruise
    25 EZ
    1 x 25 fast backstroke
    50 EZ
    1 x 25 fast doggy paddle drill
    50 EZ
    1 x 25 fast free
    50 EZ

    150 EZ

    Total: 1250



    I am insanely edgy from not exercising -- the worst part of tapering. Not a good idea to get in an argument with me at the moment. This feels worse than before NE Champs, though perhaps I'm tapering more now.

    I didn't stretch today. I had a zillion errands and then got caught up in watching the live stream of Junior Nationals. Very fun seeing so many kids from PV that I've watched swim for years. Felt bad for Kurtis Ratcliff for losing his goggles on the start and getting DQ'd in the A final of the 200 fly.

    Updated March 16th, 2011 at 10:28 PM by The Fortress

    Swim Workouts
  12. Tuesday, March 15

    by , March 15th, 2011 at 05:21 PM (The FAF AFAP Digest)

    650 various

    10 x 25
    odds = shooter
    evens = drill

    1 x 25 fast backstroke kick
    1 x 50 EZ
    1 x 15 burst fly + cruise
    1 x 50 EZ
    1 x 25 fast free
    1 x 50 EZ
    1 x 15 back spin drill + cruise
    1 x 50 EZ
    1 x 25 fast backstroke, no SDK
    1 x 50 EZ

    125 EZ

    Total: 1375

    Stretching, 30 minutes



    I wish the meet were tomorrow. I'm tired of resting. Full on taper bitchies here.

    Psycho sheet:

    I'm ever so happy Jimslie is coming, and that he has even decided to blog again!

    Forget carbs!

    Updated March 15th, 2011 at 09:12 PM by The Fortress

    Swim Workouts , Yoga
  13. Monday, March 14

    by , March 14th, 2011 at 06:15 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Sets:

    10 x 25 shooters
    odds = back
    evens = belly

    50 EZ

    6 x 50
    4 x backstroke start + power kick to 15 + cruise (was about a yard short of usual distance)
    2 x backstroke spin drill + cruise

    50 EZ

    4 x 50
    25 AFAP + 25 EZ
    2 x free
    1 x back kick
    1 x fly

    100 EZ

    Total: 1550



    Felt completely blah today. I'm chalking this up to the usual taper blahs plus not doing any speed work over the weekend. Really ready to stop tapering. The last week is always torture.
    I'm starting to feel a little twitchy-b*tchy from all the rest. I got a huge amount of sleep last night (for me), but woke up with a sore neck and shoulder. Glad I have an ART tune up
    appointment scheduled for Thursday.

    Got confirmation from Jeff that he entered me in the 200 back for the Albatross SCM meet as well. So my line up for my first meet as a 50 year old is:

    50 back
    100 back
    200 back (maybe)
    50 fly
    200 medley rela
    The "couples relay" would be fun, but it's right before the 200 back & 50 fly.

    Looks like there's 194 swimmers. And, happily, I've been able to persuade Jimslie to attend!

    I also signed up for Colonies Zones today. My Saturday only line up for my last meet as a 49 year old is:

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

    The only individual event on Saturday that I'm really interested in is the 100 back. I don't recall that I've ever swam the 100 back at Zones before. It's always back to back with the 50 fly, and I usually opt for fly. But since I just logged a 27.2 at Warrenton, I'm going to focus on the 100 back. I wasn't sure what time to enter as I will only rest a few days for this meet. But I went ahead and put in a 1:02.8, which is less than a second off my 1:01.9 Atlanta PR. Hope that's not too ambitious. I may scratch the 50 breast; I'll play it by ear.

    Updated March 14th, 2011 at 11:00 PM by The Fortress

    Swim Workouts
  14. Sunday, March 13

    by , March 13th, 2011 at 09:06 PM (The FAF AFAP Digest)
    @ Gym:

    RC work, 15-20 minutes

    Stretching, 30 minutes

    @ Gym SCM Pool:

    30 minute slow swim

    15 minutes hottub



    Didn't have time to hit the gym/pool until the very end of the day today. The gym pool was teeming with all manner of humanity of all ages -- not ideal for a workout. So I decided to just cruise. I'm going to use the workouts I did before NE Champs for the next week. I need to get some serious sleep this week. I've been burning the midnight oil and gotten very little solid sleep the last few nights. The spring time change never agrees with me.

    I entered the Albatross meet today: 50 back/100 back/50 fly. I forgot to enter the 200 back on line, so I sent an email to Jeff Roddin asking him to add that event for me. I will want to do another 50 back if anything goes awry with the first one (feet slip, forget nose clip, go past 15 -- I've done all those, though it's extremely rare). There are also 4 people from my team entered, so we may do a 200 medley relay at the end of the meet. At least I'm voting for the 200 over the 400 since I am swimming fly.

    Updated March 13th, 2011 at 09:12 PM by The Fortress

    Swim Workouts , Yoga
  15. FINA Fixer

    by , March 12th, 2011 at 09:42 PM (The FAF AFAP Digest)
    I went out to dinner tonight with friends to celebrate being World Champion even though FINA somehow left me off their defective SCM TT list. If had been final, which seems impossible, the lovely Eney Jones had promised to buy me "a crown, sceptre, patch and certificate." She is divine!

    In any event, Walt Reid -- my new hero -- promptly made the corrections to the FINA list and I got the notification upon arriving home from dinner. And he didn't just make the two changes for my 50 back and 50 fly, but made changes for the list of other women I sent him as well. Go Walt! It's unclear exactly what the source of the problem was, but apparently the software was not accepting the correct number of swimmers for the 50s.

    I like the way this FINA TT list looks much better than the list I opened yesterday:

    45-49 50m Backstroke Women Short Course
    Rank Full Name Country Time
    1 LIVINGSTON Leslie USA 31.14
    2 REYNOLDS Ellen USA 31.66
    3 HIRAISHI Shizuko JPN 32.27
    4 PHILIPSSON Anette SWE 32.63
    5 JENKINS Valerie USA 33.01
    6 ROSEN Susanna SWE 33.07
    7 HIGURASHI Masami JPN 33.45
    8 PONTI Daniela ITA 33.63
    9 FORALOSSO Laura ITA 33.65
    10 MAETOGE Kazue JPN 33.69

    Although I was FINA #1 in 2009 in the 50 LCM back for my Indy Nats race (see profile pic), this one seems more meaningful because of some of the struggles I've had this year. Plus, I am still kinda jazzed by the fact that I swam the same time as last year despite having to wear a kneeskin.

    Rankings were as follows:

    SCM 50 back, #1
    SCM 100 back, #2
    SCM 50 fly, #5
    SCM 100 fly, #10
    LCM 50 back, #3
    LCM 50 fly, #9

    I was actually pretty happy to make the LCM list at all because I took 4 weeks off last summer and was not in shape for LCM Zones. Not going to skip the 100 IM in SCM this year!

    Hopefully, this can be an end to what Kirk Nelson calls my "bad TT karma!"

    As for today, I did nuthin. Tomorrow, I am going for an easy swim. And I'm going to sleep in while Mr. Fort heads out early for round two of his adventure trail race series.

    Updated March 13th, 2011 at 11:03 AM by The Fortress

    Masters Swim Meets / Events
  16. Friday, March 11

    by , March 11th, 2011 at 06:08 PM (The FAF AFAP Digest)
    Swim @ Oak Marr:

    Warm up:

    600 various

    Main Set:

    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

    50 EZ

    Total: 2150

    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.

    Warning: Rant:

    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 11:13 AM by The Fortress

    Swim Workouts , Yoga
  17. CNS Speedplay w/Speedo, Thursday, March 10

    by , March 10th, 2011 at 07:27 PM (The FAF AFAP Digest)
    Swim w/Speedo @ Oak Marr:

    Warm up:

    600 various


    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. 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.

    50 EZ

    8 x 25 @ 1:00
    12.5 drag races from mid pool
    12.5 EZ
    -- 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.

    100 EZ

    2 x through, no fins:

    25 EZ
    10 seconds AFAP vertical dolphin kick
    25 WZ
    burst dolphin kick shooter to 15 + cruise
    25 EZ

    50 EZ

    Total: 2250

    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:

    QL-Core Twist:

    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 09:37 PM by The Fortress

    Swim Workouts , Yoga
  18. Wed., March 9

    by , March 9th, 2011 at 06:33 PM (The FAF AFAP Digest)
    @ Gym:

    RC Work, 20 minutes

    Stretching, 30 minutes

    @ Pool:

    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 ...

    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 10:32 PM by The Fortress

    Swim Workouts , Yoga
  19. Keep on Tapering, Tuesday, March 8

    by , March 8th, 2011 at 04:29 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    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
    25 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

    200 EZ

    Total: 2750

    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.
    Swim Workouts
  20. Vid + Post Meet Recovery, Monday, March 7

    by , March 7th, 2011 at 04:12 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    Main Sets:

    20 x 50 @ 1:00 or so
    5 of each stroke
    Drill fly, back, breast, overkick free

    50 EZ

    20 x 25 shooters w/fins

    4 x back, left side, right side, belly, twirling

    50 EZ

    3 x 150 w/fins
    100 back + 15 seconds rest + 50 shooter

    50 EZ

    10 x 25 no fins

    Odds = breast alternating dolphin and whip kick
    Evens = shooter on back or belly

    150 EZ

    Total: 3200



    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=""]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.

    Other links:

    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 06:41 PM by The Fortress

    Swim Workouts