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  1. Blocks! Friday, April 8

    by , April 8th, 2011 at 04:13 PM (The FAF AFAP Digest)
    Swim/Solo @ Mason:

    Warm up:

    700 various

    Main Sets:

    8 x 100 @ :15 RI
    odds = backstoke kick
    evens = free

    10 x 50 @ 1:00
    1st 25 = 1 breath free w/overkick*
    2nd 25 =EZ backstroke kick

    * Finally, remembered to drag out my Finis 2 zoomer fins for this set: I've been meaning to use these for a faster turnover and faster kick in free. Like them better than the long blade fins for fast free. Dislike them for kicking or swimming on my back though, probably because of the way they're designed.

    5 x 50 torque drill @ 15 RI

    50 EZ

    Starts: 15 x "60s":

    6-7 backstroke starts + power kick to 15 (@ around 100 pace) + 15 cruise back to block

    8-9 forward starts + power dolphin kick to 15 (@ 100 pace) + 15 cruise back to block

    50 EZ

    5 x 50 shooters w/fins @ 1:15

    100 EZ

    Total: 3600

    Hottub, 20 minutes -- Mason's hottub is so much better than the rec center's.



    I was psyched to see that the blocks were installed in the lap swimming area today! Usually they're not on Fridays. I was too tired to work on starts last night, so had at it today. My first few forward starts were terrible. Then I realized I wasn't getting the hands overlapped and thumb around hand until I was in the water. When I corrected this problem, I had a better streamline and cleaner entry. Fiddling around with how far to pull up on my backstroke start.

    Another busy weekend coming at me with soccer, regatta (these are almost all day events) and 5K. Lil Fort and Mr. Fort are running the 5K together. And spectating that will cause me to miss my team's Sunday am practice. Dang. But I don't want to miss Lil Fort's first 5K and, in any event, that would cause too much mommy guilt. I'm a tad sore from yesterday's dryland palooza, so will probably take tomorrow off as usual and hope to fit in a stretching session.

    I entered and paid for Canadian Nats. Technical difficulties from misspelling my name. lol. For their meet, you can change your entries and seed times up to the deadline. This is probably not a good thing for me as I tend to fret over these two items. Trying to get over this bad habit ...

    Updated April 8th, 2011 at 05:21 PM by The Fortress

    Swim Workouts
  2. Thursday, April 7

    by , April 7th, 2011 at 10:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    RC exercises, 15-20 minutes
    flutter kicks on bosu, 4 x 50
    V ups w/broomstick, 2 x 15
    extreme angle isometric squat w/25 plate, 5:00
    overhead squats, 55 x 1 x 10, 65 x 1 x 10
    (it occurred to me that I should finally put some weight on the bar)
    extreme angle step ups, 40 x 1 x 10
    squat jumps w/45 lb bar, 2 x 10
    yates row, 50 + bar x 2 x 15
    lower back machine, 130 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10*
    knee tuck jumps, 2 x 10
    seated narrow grip row negatives, 90 x 2 x 10
    hanging straight leg raises, 2 x 15
    -- move to racquetball court --
    handstands, 10
    twisting med ball slams, 15
    reverse overhead throws, 15
    overhead floor slams, 15

    * Love this exercise, so fun. [nomedia=""]YouTube - Altitude drops[/nomedia]. Since I was using a single box, I jumped up high and then dropped. I may try stacking them next time. And altitude drops are a great eccentric exercise. Depth jumps also look fun: [nomedia=""]YouTube - Depth Jump - Rebounds[/nomedia].

    Stretching, 30 minutes:

    30 minutes using foam roller, stretching and some yoga.

    Swim/SCY @ GMU:

    Swam in a lane with Gustavo. Cheryl had workouts for distance folk and for 100/200 folk. I did the latter, naturally.

    Warm up:

    300 free
    300 kick
    300 non free

    200 kick
    200 IM drill
    200 kick

    Main Sets:

    (used fins)

    4 x 50 @ 1:00 descend
    -- Did back, descended to 26-27. Did not have any AFAP, so ended up at about 80-85%. These felt much harder than they should have.
    200 EZ

    4 x 50 @ 1:00 200 pace
    -- These were supposed to be @ :50, but since Gustavo was doing breast, I happily did them @ 1:00. Did them all free, low 29s, breathing every stroke as I theorize that I would do in a 200 free.
    200 EZ

    4 x 50 @ 1:00 descend
    -- Opted to alternate fast-easy instead. Went 26s in fly, felt dreadful.
    200 EZ

    4 x 25 @ 1:00
    -- 2 back shooters (10s), 2 belly shooters (11s)
    -- These were pretty fast for me. In fact, that's about what I went when I was doing 25s @ 3:00 the other day with Pete.
    200 EZ

    Total: 3300



    I believe I got a little carried away in the gym today ... I've been feeling very energetic lately, so thought I'd try a long dryland session especially since I didn't have to scurry off to the pool in time to be home for Lil Fort. And I felt great during and after. Not so great in the water however. Still, good to get some speed work in. I am now running off to find my compression tights and ibuprofen.

    Updated April 7th, 2011 at 11:03 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  3. Wed., April 6

    by , April 6th, 2011 at 05:05 PM (The FAF AFAP Digest)

    700 various

    3 x (4 x 100) @ 15 RI
    reverse IM: free, breast drill, back drill, fly drill

    50 EZ

    Total: 1950

    Bikram Yoga, 90 minutes:

    Heat still hard. Had to and missed one set of triangle pose.


    Followed the arrow on Q's flow chart, and did both a recovery swim and yoga today. The swim was all in zone 1; the yoga was zone 2 and sometimes 3. I feel much better now than last night when I sat on the couch but did not eat potato chips. (I was horrified recently to see how many calories were in a bag of kettle chips.) I am planning on doing drylands tomorrow and then going to my team practice at night. That will be my last dryland session before Zones, and I am due for a recovery week anyway. So good timing.

    The crew council president is meeting with parents of the lightweight rowers tonight before they meet next week and issue findings. I am sending Mr. Fort, who was an elite lightweight rower at Cornell to fight the good fight. I am slightly worried about my son's blood pressure at the moment. On the other hand, Mini Fort seems to be adjusting well to crew and enjoying it. She's a lightweight too and I hope she doesn't have this problem in the future.

    Haven't done my flog in April yet. Need to catch up.

    Going off booze to avoid injury:

    The importance of snacking:
    (Please note Geek that GWG puts flax seeds in his smoothie.)

    Updated April 6th, 2011 at 07:24 PM by The Fortress

    Swim Workouts , Yoga
  4. Tuesday, April 5

    by , April 5th, 2011 at 04:11 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo @ OakMarr:

    Warm up:

    500 various
    200 fly drills
    10 x 25 back shooters
    100 scull

    Main Sets:

    12 x 75 backstroke kick @ 1:30
    4x through:
    3rd 25 fast
    2nd 25 fast
    1st 25 fast
    -- "Fast" for me was about 100 pace
    -- This is a great set but was more troublesome than usual for me: got a cramp, kept losing my nose clip and generally did not have enough rest to stay under. I did 8 w/o fins and then 4 w/fins to get more rest.

    100 EZ

    6 x (25 AFAP w/fins + 50 EZ) @ 3:00
    -- 2 free (11 lows), 2 belly shooters (high 10, 11), 1 breast (14), 1 back shooter (11 low)

    100 EZ

    4 x 25 bursts

    50 EZ

    -- Pete left and, to my surprise, Lil Fort's coach from last year hopped in my lane. (He's coaching an age group session in the afternoon at Oak Marr now.) This caused a delay of workout b/c he's a fly-back-SDK-er and we had to chat. He also asked about my parachute. I gave him the masters pitch, but he is obsessed with triathlon at the moment.

    20 x 25
    odds = power shooter w/parachute & fins
    (5 belly, 5 back)
    evens = EZ kick on back for air

    100 EZ

    Total: 3350/1900 kick



    Glad I could get this workout in with Speedo before he starts really slacking off next week. I think he is slightly addled about 12 x 75 kick, no fins @ 1:30 being a "taper" set though. Edit: whoops, he isn't tapering yet.

    I'm working on my entry for Canadian Nationals. In light of the order of events and that fact that I'm not staying to swim on Monday, I'm entering: 200 IM (50 fly split), 100 fly, 50 fly, 100 breast, 100 free (50 split), 100 back & 100 IM. Pretty good OOE for me with the magic of split requests, except for the 100 IM being last. Canada does not actually have split request forms to pre-submit. The officials fill out an event card before the race and treat it as a separate event. I've never swum the 100 breast in SCM before; I'm going to add 12+ seconds to my B70 yard time.

    I'm planning on a few days of recovery starting on Monday so I won't swim like a dead fish the following Saturday at Zones. I'm entered in: 100 free (50 split), 200 mixed medley relay (back leg & split), 50 breast, 100 back, women's 400 medley relay (fly leg), and women's 200 free relay. Think I may scratch the 50 breast as this is already an obscene number of events for me. But that's fine with the two relays at the end. This will be my last day of swimming in the 45-49 age group.

    Jimslie finally entered Zones and will be arriving next Friday. He also announced recently that he wasn't sure if 3 week tapers really helped. His idea of a taper is "not to abuse yourself the week before." Not sure about mid-D types, but this does not work for sprinters. Or at least the way I train.

    Am going to use the foam roller later. Think I will lay off the legs tomorrow. I'm more tired after that then I was from yesterday's 2 workouts.

    Updated April 5th, 2011 at 09:37 PM by The Fortress

  5. Monday, April 4

    by , April 4th, 2011 at 04:38 PM (The FAF AFAP Digest)
    More Drylands:

    Since it is absolutely gorgeous today, I decided to play around with my TRX. It's hanging from the garage rafters, and I opened the garage doors and blasted my iphone. (I'm not sure this is on Q's flow chart ... perhaps implicitly.)

    hamstring curl, 2 x 10
    alternating single leg pistol squat jump, 2 x 10
    body saw/pike ups, 2 x 10
    row, 2 x 15
    high row + W delt fly + superfly combo, 10
    knee tucks, 10
    tricep extension, 15
    back extension, 15
    sprinter start hop, 2 x 10 each leg
    core lay out, 15
    power wheel roll outs, 2 x 15

    I seem to have misplaced my TRX starter manual, so had to do some googling. Really liked the exercises in this link: I did 1, 2, 3, 8 and 12. Tried 12, but I must be doing something wrong ... Sprinter start hop is at: If anyone else has any others to suggest, please do!

    Bikram Yoga, 90 minutes

    Heat is still getting me, but I feel great after.



    Beautiful spring day here!

    Every one in the household is happy. Well, except FortSon who is still stroking the heavyweight boat instead of a lightweight boat. Hasn't punched anyone yet, but the 4 senior lightweight rowers being forced to row with 3 heavyweights (and anther lightweight) in an 8 may all quit the team since it appears this situation may not change. I may punch out the coach next time I see him. The other parents and I really can't complain any more than we have to the crew board. I feel really bad for Fort Son since their lightweight 4 would likely do well at Nationals and their heavyweight 8 is mediocre with 5 lightweight rowers on it. No idea why a coach would boat rowers this way ... Crew council meets April 12.

    Talked to my chiro about further PRP last week. He agrees that I should put if off until after CN. If I didn't have a meet in April, maybe. But the recovery is difficult enough that I'm going to postpone it.

    Updated April 4th, 2011 at 09:05 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  6. Sunday, April 3

    by , April 3rd, 2011 at 05:40 PM (The FAF AFAP Digest)

    RC exercises
    V ups with broomstick, 2 x 15
    hanging straight leg raise, 15
    back extensions w/DB, 20
    lower back machine, 130 x 2 x 10
    extreme angle step ups w/20 lb DBs, 10
    extreme angle isometric squat w/10 lb DB, 5:00
    explosive leg press, 230 x 2 x 10
    box jumps, 10
    depth drops, 10
    knee tuck jumps, 10
    handstand isometric, 1:00
    handstands, 10
    twisting med ball slams. 15
    overhead med ball slams, 15


    Warm up:

    600 various

    Main Sets:

    20 x 50 @ 1:00-1:10
    1-4 = fly drill
    5-8 = back drill (false lift)
    9-12 = breast drill
    13-16 = free with paddles
    17-20 = shooters (15 under on left side & 15 under on right side)

    50 EZ

    10 x 25 twirling shooters w/fins

    50 EZ

    10 x 25 torque drill
    4 with paddles, 6 without
    -- great speed drill

    100 EZ

    Total: 2550 meters



    Had a lovely day yesterday. Sat in the cold through rain and hail at a regatta and then sat for a couple hours in an oppressively hot and humid pool. And after all that I slept like crap last night. Hmm ...

    Did random non-routine drylands today. Actually, there is some method to my madness. I'm trying to focus even more on explosive weights and lots of plyos. I spent the rest of the day at the oppressive pool, but my Lil Fort was happy to drop a lot of time in her 50 breast and 50 fly.

    Now I am forcing my teens to babysit while I go out to dinner with friends. Sweating in 110 degree heat and sipping coconut water tomorrow.
  7. Friday, April 1

    by , April 1st, 2011 at 06:00 PM (The FAF AFAP Digest)

    RC exercises
    hyperextensions on yoga ball, 15 (too easy)
    explosive hypers on yoga ball, 10 (hard)
    [nomedia=""]YouTube - Explosive Hypers[/nomedia]

    reverse scoop, 25 x 2 x 15
    hip lifts on bench, 2 x 15
    deadlift, 95 x 1 x 10, 115 x 1 x 8, 135 x 1 x 6
    hip hinges, 35 x 2 x 10 each leg
    seated narrow grip row, 110 x 3 x 5
    cable twist w/yoga ball, 45 x 1 x 15 each side
    push ups, 2 x 15
    reverse overhead throw w/med ball (in racquetball court), 2 x 15
    extreme angle isometric squat, 6:00
    standing broad jumps, 10

    Stretching, 30 minutes

    stretching, yoga, foam roller



    Spent so long at the gym, I didn't have time for a slow swim. I may try to get one in tomorrow, but I'm pretty booked. Got another magnesium injection today. I think these are starting to help reduce my incidence of cramps. You are supposed to sleep like a log after getting these, but I never notice that effect.

    I really did get up early today with Lil Fort to get her off to GOTR; I just didn't work out early. I am secretly thrilled that Lil Fort recently announced she wants to try cross country. She even asked me to sign her up for another 5K so she can "practice" before she runs the 5K in Boston. She also announced that she never wants to swim 5-6 x a week, but I'm OK with that. She's only 10; I just try to keep her healthy and happy.

    On hydration:

    Updated April 1st, 2011 at 06:54 PM by The Fortress

    Yoga , Strength Training and Dryland Workouts
  8. Friday, April 1

    by , April 1st, 2011 at 10:07 AM (The FAF AFAP Digest)
    Got up early and sent Lil Fort off to Girls on the Run at 7:30 and then headed right to the gym.


    bench press, 120 x 2 x 15
    deadlift, 200 x 2 x 10
    back squats, 280 x 2 x 10
    bicep curls, 100 x 2 x 8
    leg press, 450 x 2 x 8

    -- bagged core work for today and hit the pool for a longish recovery type swim.


    Warm up:

    600 various

    10 x 50 shooters @ :55

    Main sets:

    8 x 300 cruise free, no fins @ 15 RI

    10 x 50 fly @ 1:00

    100 free for time: :57

    200 EZ

    Total: 4300



    Wow, it's amazing how much of the day is left when one works out in the morning. Have to do this more often!
  9. Thursday, March 31

    by , March 31st, 2011 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    700 various

    10 x 25 shooters

    100 free
    150 scull

    Main Sets:

    10 x 50 @ 1:00
    5 kick, 5 swim

    100 EZ

    1 x 50 AFAP
    -- did flutter kick w/board & fins
    -- went high 25

    100 EZ

    6 x 25 @ 1:00
    - 12.5 burst, 12.5 easy
    - all dolphin kick on belly w/fns

    50 EZ

    1 x 50 AFAP
    -- did shooter on belly w/fins, broken 5 seconds at the 25
    -- 11+ & 12+

    150 EZ

    6 x 25 @ 1:00
    -- 12.5 burst, 12.5 easy
    -- 4 dolphin kick on belly w/parachute & fins
    -- 2 dolphin kick on back

    100 EZ

    1 x 50 AFAP
    -- did dolphin kick w/fins & board
    -- went 25 high
    -- I considered skipping this one, but Pete told me not to "rest on my laurels." So I was guilted into it. Thank you, training partner.

    100 EZ

    Total: 2300

    ART, 30 minutes

    Got worked over and am now covered with pink kinesio tape. That was my "stretching" for the day.



    I had really been thinking that I needed a recovery day after speed workouts on Monday and Wednesday, but I didn't feel too bad in warm up. So I opted for more speed, and tried to work my dolphin kick on the belly. And it was probably a wise idea to get that in before ART. Definitely a recovery swim tomorrow. And I should probably hit the gym ...

    March totals:

    swim: 25x (way above average due to tapering), 30.4 mile
    weights: 3x (way below average due to tapering)
    yoga: 13x (9 hours --pretty good since I didn't go to bikram while tapering)
    ART 2x

    Updated March 31st, 2011 at 06:01 PM by The Fortress

    Swim Workouts
  10. Wednesday, March 30

    by , March 30th, 2011 at 08:07 PM (The FAF AFAP Digest)
    Drylands, 65 minutes:

    No weights (except the bar) or machines -- just as hard though!

    rotator cuff exercises
    flutter kicks on bosu, 4 x 50
    power wheel roll outs, 3 x 15
    power wheel pike ups, 3 x 10
    long arm crunches, 2 x 50
    inverse row w/elevated feet, 3 x 10
    overhead squats, 45 x 2 x 10
    squat jumps with bar, 45 x 2 x 10
    P90X mary katherine lunges, 3 x 10*
    twisting med ball slams, 2 x 10
    med ball floor slams, 2 x 10

    * Named after Molly Shannon's deranged, armpit-sniffing Catholic schoolgirl character on SNL, this involves doing a forward lunge and then leaping straight up and landing in the opposite lunge position.


    Warm up:

    650 various

    10 x 25 shooters
    odds = back
    evens = belly

    10 x 25
    odds = easy speed fly (felt dreadful)
    evens =EZ

    Speed work:

    5 x 10 second AFAP vertical dolphin kick w/fins and med ball, holding med ball in streamline position overhead @ 1:00

    100 EZ

    5 x 50 dolphin kick w/board @ 1:15
    25 AFAP, 25 EZ

    100 EZ

    5 x 50 @ 1:30
    25 AFAP free w/fins (trying to hold head still)

    100 EZ

    4 x 50, 15 burst + 35 cruise
    2 back spin drill, 2 fast doggy paddle drill

    100 EZ

    Total: 2250

    Hottub, 20-25 minutes

    -- I was chatting with Cage Fighter the whole time. He is still training with the FISH, but doing more sprint work. He may compete at Zones. He chatted with Kate Ziegler over winter break and she told him she was training quite differently with FAST. Lots of fast 50 and fast 100s in addition to the usual mid-D and D pace work. We also chatted about a former buddy of Fort Son's who was recruited to swim at Columbia, got up there in the fall and promptly quit: burnout from Ray Beneke's program.



    I am a little off my usual weekly micro cycle, having done yoga on Tuesday and anaerobic dryland + speed work today. That's fine, but I won't be able to rip it up tomorrow with Speedo. I contemplated doing the 10 x 50 @ 1:00 lactate set today, but decided no. I'm just too sore and tired from ramping it up after taper so quickly. Must do one soon. Or I'll really be lazy sprinter.

    Fort Son got his official acceptance letter on line today!

    Updated March 30th, 2011 at 10:18 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  11. Tuesday, March 29

    by , March 29th, 2011 at 04:32 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Ack, today seemed really hard. I'm not yet re-adjusted to the heat, and my heart rate was elevated the entire time. That's the bulk of my aerobic work for the week! I feel nice and loose though. There's just the little problem that I don't feel like moving from the couch. When you're not used to it, bikram saps an enormous amount of energy.

    Off to help my Lil Fort study for some tests.

    Weights and swimming tomorrow. I have no idea if there is any validity to this thought, but I like to combine high intensity weights with high intensity swimming in the same day.

    I've booked flights & hotel for Canadian Nats. Now I need to enter the meet.

    Vertical Dolphin Kick Variations:

    Updated March 29th, 2011 at 05:39 PM by The Fortress

  12. Sprint Kick Workout, Monday, March 28

    by , March 28th, 2011 at 04:15 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Kick Sets:

    20 x 25 easy speed shooters
    1-10 on back
    11-20 on belly

    50 EZ

    3 x through:
    2 x 100 kick w/fins @ 2:00 + 50 EZ
    -- each 25, dolphin kick with board to bottom of pool (12 foot deep) in streamline position, stop midway, surface and easy flutter kick to wall
    -- it's really not that easy to kick down that far with a board

    50 EZ

    6 x through:
    standing broad jump from side of pool into water + 10 seconds fast eggbeater kick + "25" dive to bottom of pool & squat jump off bottom

    50 EZ

    6 x (25 fast dolphin kick shooter w/fins & parachute + 25 EZ)
    -- 3 on back, 3 on belly
    -- these are not that easy either; "fast" describes the effort more than the action

    50 EZ

    6 x (25 AFAP dolphin kick shooter w/fins + 25 EZ)
    -- 3 on back, 3 on belly

    50 EZ

    3 x (25 fast back shooter from blocks, no fins + 25 EZ)
    -- was supposed to do 3 on belly, but was cramping

    300 EZ

    Total: 3200/2300 kick

    Stretching, 30 minutes



    My upper body is still sore from apparently overdoing it last Friday. More sore than my legs which I hit yesterday. So I did a kick workout, which I quite liked. Didn't look at the clock much; just took as much rest as I felt like. Sprint kick workouts are fairly exhausting.

    I usually do a weights + sprint combo on Tuesdays, but may do weights and yoga tomorrow.

    I may revise my tentative meet schedule. It's going to be rather expensive to attend Canadian Nationals (and we have a lot of family jaunts this year), so I may be forced to cancel Auburn Nationals this year. The timing is a little dicey anyway since it is only 5 weeks after I get back
    from a 2 week vacation. I'm hoping we will have our local LC meet at the end of August as usual. (If not, I'll have to find some LC meet -- any suggestions?) After Canadian Nationals, I think my next real focus meet will be the Sprint Classic in October. Hoping to take aim at the SCY backstroke records there. If I don't get to Nationals this year, I hope to get to both SCY and LCM nationals next year. I can even drive to Greensboro -- first time ever for a national meet.

    Updated March 29th, 2011 at 10:34 AM by The Fortress

    Swim Workouts , Yoga
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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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