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  1. Fast Friday w/Speedo, Feb. 25

    by , February 25th, 2011 at 03:49 PM (The FAF AFAP Digest)
    Swim w/Speedo @ OakMarr

    Warm up:

    800 various
    6 x 25 shooters
    6 x 25 with mini bursts

    8 x 50 @ 1:00
    a few bursts
    10 seconds fast vertical dolphin kick

    Speed work

    1 x 50 AFAP

    Back shooter w/fins, went high 21
    Slipped a bit on the metal wall at the turn so didn't get a good push off

    450 EZ

    1 x 100 AFAP
    Went fly, 55

    450 EZ

    1 x 50 AFAP

    Back shooter w/fins
    Felt like I was going faster than first one, but
    both feet slipped on the metal and I just slid down the wall and aborted the effort.

    125 EZ

    3 x (25 AFAP back shooter w/fins + 75 EZ)
    Went high 9, high 9, 10

    50 EZ

    Total: 3100



    This was my first good and enjoyable workout in awhile! Well, except for sliding on the wall and not being able to crush Pete on the last 50. Conditions were not ideal though. The pool was in an odd configuration and I was swimming in the shallow end in two lanes with no lane line and 3 people. I had a rather large noodling type next to me most of the time. I'm obviously spoiled practicing in 12 foot death most of the time.

    I believe this is the first time I've cracked 22 in a shooter, though I've been going 22s for awhile. Not so long ago, I only went 22s with my monofin. The 55 in fly is my fastest practice time as well. I felt surprisingly strong given that I rarely swim this distance in practice ... until the last 10 yards of course.

    When I arrived home, there was an enormous tree limb across my driveway. It knocked out our phone and Internet service. If I had been home 5 minutes sooner and parked in my usual spot, it probably would have nailed my car.

    Updated February 25th, 2011 at 05:21 PM by The Fortress

    Swim Workouts
  2. Thursday, Feb. 24

    by , February 24th, 2011 at 06:06 PM (The FAF AFAP Digest)
    Drylands 1:

    Dryland 1 was the weight portion. I reduced weight and didn't do that many exercises. I'm done with weights until after the Albatross meet.

    skull crushers, 50 x 2 x 10
    explosive leg press, 210 x 2 x 10
    standing lat pulldown, 110 x 2 x 10
    total ab machine, 110 x 1 x 25
    lower back machine, 110 x 2 x 15
    step ups, 15
    med ball slams, 2 x 10
    russian twist on incline, 25


    Rushed out of the weight room to head to ART. Hamstrings were very tight. Doc said the lack of yoga and stretching was letting the lactic acid build up in the legs. He told me to stretch and hit the hot tub as often as possible. He also told me I looked like I was building more muscle. Alas, since the BHRT, this seems to be true; my legs are like steel. I simply look at a weight and gain muscle. He remarked that many people would kill for this result. But, as we all know, it just makes me feel like a tank. Hence, I am resolved to avoid the weight room after Canadian Champs until the Fall. I will stick to TRX and yoga, and give myself a mental and physical break from the gym.

    On the upside, perhaps the strength will help me post some good times in short course despite being unable to "strap on a B70 without any training and go fast."

    Drylands 2:

    Went back to the gym to finish up.

    RC Work, 25 minutes

    Stretching/Yoga, 35 minutes



    My sister in law and her family are in town for a few days, which will be fun. I'm hoping to still sneak in a swim tomorrow and some yoga on Saturday while they're at the Syracuse vs. Georgtown game.
  3. Wed., Feb. 23

    by , February 23rd, 2011 at 06:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    900 various

    Main Sets:

    20 x 25 easy speed shooters w/fins @ :35 or so

    50 EZ

    4 (4 x 50 drill) @ 1:00 or so
    4 of each stroke
    did all sorts of drills -- 6 kick switch, chest press fly, hesitation drill, russian breast drill, human drill

    200 back easy
    100 free easy

    Total: 2550



    Today I did the recovery workout I should have done yesterday. My legs are still suffering from DOMs. Upon reflection, I think this may have something to do with the amount of time I've spent on the indoor bike the last 10 days. I hadn't cycled in ages since I started yoga and when you do anything new ... ouch.

    It was uncommonly uncrowded for the noon swim at OakMarr. Had my own lane in the deep end. There was a very fast dude swimming right next to me doing one of my staple sets -- 20 x 25, alternate easy speed fly and easy free. (See That Guy, a smilie.) Also saw one of my old teammates who's trying to come back from a shoulder problem. Hi Sue! (She's a lurker.) But no Speedo, and I see he appeared to skip morning practice. No doubt this afternoon he was too busy responding to blog comments to exercise.

    Since at the moment, I'm a non-runner, I gave all my winter running clothes to Mini Fort who is using them for rowing. (This negated a proposed shopping spree where she apparently anticipated spending "jillions" of dollars.) Right now, she's rowing in the bow pair with Fort Son's GF on the varsity 8, which is good because our HS has excellent girl rowers (4 of whom placed 1st in various events at the Mid-Atlantic Champs). Mini is by far the smallest rower at 5'4" and one of only 2 lightweights on that boat (assuming she stays there). When her group was taking their boat to the water, her pair said "I hate you at this moment" because she can't really help carry the boat. hahaha

    And it looks like Mr Fort and I will be taking Fort Son up to Dartmouth the weekend of May 7-8 to meet and practice with the team. Should be exciting for him, and I think he'll be staying with a freshman. I'm hoping the weather will be pleasant, though Mr. Fort said that when he rowed there in May, it snowed. Noooo. I'm officially over winter.

    Going to the gym and to ART tomorrow. I'm going to focus primarily on upper body work and lighten the weight because I am a wuss.

    Updated February 23rd, 2011 at 06:48 PM by The Fortress

    Swim Workouts
  4. Tuesday, Feb. 22

    by , February 22nd, 2011 at 07:01 PM (The FAF AFAP Digest)

    Warm up/Transition:

    600 various

    5 x 100 free @ 1:45, just cruisin'

    8 x 50 various drills, including "human" drill

    50 EZ

    Speed Work:

    ATP-CP 25s:
    10 x 25 burst @ 1:00
    -- I can't do these as a true burst because I'm not pushing off with full ferocity yet.

    50 EZ

    4 x (50 AFAP w/fins + 150 EZ) @ 5:00

    back shooter, high 22
    fly, 25
    back shooter, 23
    breast, 31

    -- These were awful. I was battling cramps the whole way. One of the slowest 50 sets I've done.

    Total: 2650

    Hottub, 20 minutes



    I must have a trap door shut on part of my brain because I don't seem to be thinking clearly about the order of my workouts. In retrospect, I should have done a recovery workout today and a speed workout tomorrow. My legs were heavy and very tired from the long dryland-bike + 3,000 kicking the last 2 days. But I guess there is some merit in sprinting when you're tired? I don't usually prefer this method, but I'm going to pretend there is for peace of mind.

    And, having consulted my handy dandy month view FLOG, I see that I've done 4 weeks of weights without a recovery week and I'm into week 5. That recovery week I took in January after 3 hard weeks was great, and I swam faster than ever during it and after. I feel like I'm starting to build up some training fatigue now. Looking ahead, I think I will just muddle through this week with one more dryland session and yoga and then shut it all down for 3 weeks while I taper for the Albatross meet. I hate tapering because of my cardio addiction, but I can't say I miss the gym (+ attendant soreness and lactic acid) too much until utter taper boredom sets in.

    I really need to stretch tonight. We'll see if I can summon up the requisite energy.

    I have decided to swim the following events at my next few meets. Or, I should say, I'm going to sign up for these events, with the possibility of scratching one each meet. Will sign up for Warrenton tonight.

    Warrenton, 3/6:

    100 fly
    50 fly
    100 IM

    Albatross, 3/19:

    50 back
    100 back
    200 back
    50 fly

    Zones, 4/16

    100 free (50 split)
    50 breast
    100 back
    50 fly
    400 medley relay
    200 free relay

    -- I think I've only swum 6 events in a single day once in my life, at a Zones meet a couple years ago.

    Updated February 22nd, 2011 at 09:45 PM by The Fortress

    Swim Workouts
  5. Virtual Holiday 5K Club, Mon., Feb. 21

    by , February 21st, 2011 at 06:28 PM (The FAF AFAP Digest)
    Since I had a relatively free afternoon, I decided to join the bloggers' Virtual Holiday 5K club along with Bobinator, Gigi, Swimsuit Addict and Celestial. My goal was to complete an aerobic workout with some quality that was not junk yardage. Think I accomplished that! I didn't really follow their skeleton workout, but did do the requisite 4 x "500s" in my own sprinterly way.

    Swim/SCY/Virtual Club:

    Warm up:

    alternate 100 swim/100 kick

    200 fly drills

    24 x 25 shooters
    8 back
    8 twirling
    8 belly

    50 EZ

    Main Sets:

    5 x 200 backstroke kick @ 3:00

    -- At least 5 SDKs off walls, more on first wall.

    50 EZ

    4 x ("500s" + 50 EZ) done as:

    1. 20 x "25s" no fins -- in 12 foot depth, dolphin kick to bottom of pool, squat jump off bottom and dolphin kick to top fast and as high as possible

    2. 20 x 25 no fins
    odds = backstroke start and power kick to the 15 (15 kicks) + easy backstroke kick

    -- My first few backstroke starts sucked, and my goggles flew up. Then I realized I was getting a poor entry b/c I was bending my knees too

    3. 10 x (25 easy speed fly @ 100 pace + 25 EZ) @ 1:00

    4. 10 x 50 @ 1:00
    odds = russian breast drill
    evens = easy flutter kick w/board

    5 x (25 "human" drill + 25 EZ) @ 1:30

    150 EZ

    Total: 5100/2900 kick



    Wow, 5K is not so horrible when you're not crunched for time and can work on things of your choice. Much better, for me, than just cranking out short rest stuff. Also, as I've been feeling somewhat out of sync in the water for awhile, it was nice to stay in longer and work on feel and technique. For the most part, my foot was still encased in fins, though it is feeling better and less swollen. Tomorrow I will be back to swimming half this amount and, hopefully, if the legs aren't completely shot, can do some speed work. I really need to stop avoiding freestyle; it feels awful right now from disuse.

    Thanks ladies for the virtual inspiration and company! Having met you all before made it very cool. For Swimsuit Addict's sake, I did not wear my usual black suit, but opted for my light blue Nike suit. No patterns in my swim wardrobe, I'm afraid.

    I forgot to do my flog for a few days, so had to catch up. I am kicking *ss on my very conservative GTD goal of 325 miles. However, I am sure I will drop way back at taper time. I have been keeping track of my kicking and race pace work on my FLOG. I just went over the 30,000 mark in kicking with 32,875 after today. Race pace work (90-100%) is at 8,225.

    I caught last the 45 minutes of Lil Fort's swim practice tonight. I almost never watch as I do the drop off portion of the drive in our carpool. They were doing a lot of dolphin kicking underwater and a lot of one arm fly into 6 kicks underwater, then up and go with the other arm. They also did underwater free recovery (aka doggy paddle drill) completely submerged. In contrast to their "dolphin" drills, they call this one "human," which made me chuckle.

    I felt sorry for Mini Fort. Her first day of crew out on the water was miserable -- low 40s, windy and raining.

    Updated February 21st, 2011 at 10:12 PM by The Fortress

    Swim Workouts
  6. Sunday, Feb. 20

    by , February 20th, 2011 at 09:00 PM (The FAF AFAP Digest)

    long arm curnches, 50
    windshield wipers, 25
    flutter kick on bosu, 2 x 50
    alternating hammers, 30 x 2 x 50
    HS iso lateral hi row singles, 210 (my max so far) x 10
    Nautilus lower back machine, 140 x 2 x 15
    hanging straight leg raises, 2 x 15
    hanging oblique twists, 2 x 15
    goblet squats, 70 x 2 x 15
    overhead squats, 45 x 2 x 15

    RC work, 15 minutes

    Bike, 45 minutes:

    stretching & foam roller, 20 minutes



    Mr. Fort was participating in a marathon relay (they won the men's masters division) until about 3:00, so I didn't head out until late in the afternoon. I was somewhat demotivated by then. I've generally been less motivated the last couple weeks. I was dragging my feet, and Mr. Fort said "discipline is doing what you don't want to do when you don't want to do it." That got me out the door.

    I'm hoping to return to yoga this week after a stint of biking. I have way more time than usual for a Monday tomorrow because the kids are in school for a full day due to snow days and Lil Fort is heading to a friend's after school. This spring also marks the first season that my two teenagers are competing in the same sport, so that may mean less running around. (They overlapped in swimming one year, but were at different practices.) I've been waiting to sign Lil Fort up for a running program until she was a bit older. Decided to sign her up for the local "Girls on the Run" program instead of something more formal. From what I can glean, aside from track parents, running starts much later for kids here than swimming.
  7. Saturday, Feb. 19

    by , February 19th, 2011 at 11:42 PM (The FAF AFAP Digest)

    Warm up:

    800 various

    Main Sets:

    20 x 25 shooters
    10 on back, 10 on belly

    50 EZ

    20 x 25
    odds = easy speed fly
    evens = EZ

    50 EZ

    3 x w/fins:

    50 easy speed breast w/dolphin kick @ 1:00
    50 fast dolphin kick w/board @ 1:00 (went 26+s)
    50 EZ @ 1:15
    25 fast shooter + 25 EZ @ 1:00

    50 EZ

    5 x through, no fins:

    100 backstroke kick @ 1:45
    25 fast breast pull w/buoy + 25 EZ @ 1:15
    25 burst + 25 EZ

    200 EZ

    Total: 3850



    After I checked my schedule last night, I realized I couldn't go to my team practice b/c of a conflict with Lil Fort's soccer game. So I braved the noodlers, lap swimmers and lifeguard trainees at the rec center in the afternoon. It wasn't too bad actually, and I had a lane to myself for the majority of the practice. I'm still feeling out of sorts in the water (and on land), but am hoping this will soon subside.

    Not even going to try to get up tomorrow, as I've been out late with friends and just picked Mini up after returning home from States. There was some drama there. A very fast sprinter got deeked in the 100 free in prelims for double capping. I'm puzzled by this. Is this some odd high school rule b/c it's legal (I thought) in USAS and masters? It was appealed, but to no avail. And the winner of the 50 free was deeked for twitching on the start.
    Swim Workouts
  8. Friday, Feb. 18

    by , February 18th, 2011 at 03:07 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr w/Speedo:

    Warm up:

    900-1000 various

    Main Sets:

    10 x 50 moderate @ 1:00

    10 x 25 @ whatever interval Speedo was doing
    8 burst
    2 fast shooters

    300 EZ

    Total: 2050



    For a person of at least moderately sporadic intelligent, I had an off day yesterday. Trying to be efficient, I scheduled my somewhat anemic body for blood work (lots of vials) and PRP (more blood draws) on the same day. I made it worse by forgetting to take iron and having some wine last night. Result: woke up completely flattened with no energy. So, as Speedo notes in his blog, I was NOT ready for any timed efforts. I kind of slogged through this workout next to Mr. Flutter Kick and Jazz Cullen Jones. Hopefully, I can show up next week to give Pete some competition.

    The PRP is going reasonably well given the diagnosis (tenosynovitis + arthritis). After the second treatment, there was some noticeable improvement/less pain on the outer part of my big toe. So this time the doc really focused on the inner part. It always takes a few days to ramp up the swimming after PRP. I was doing one foot push offs today, so the 25s suited me just fine.

    I'm hoping I feel up to going to my team practice tomorrow to get in some basic aerobic work while my foot calms down.

    Still need to sign up for the Warrenton meet, but I can't decide what to swim. I wish 100 fly were later in the morning.
    Swim Workouts
  9. Wed., Feb. 16

    by , February 16th, 2011 at 04:53 PM (The FAF AFAP Digest)
    Pure recovery day --


    20 minutes ellipse, warm up pace

    20-25 minutes RC exercises

    broomstick twists and dislocations


    30 minute slow continuous swim

    10 minutes hottub



    Felt flattened from the long day of drylands and the deep tissue. Decided to take a pure recovery day. These days are just ungodly boring, but they seem to be necessary for me to recover and they curb my natural impulse to overtrain. Tomorrow is an off day with appointments and errands and hopefully I'll be ready to kick Speedo's butt on Friday.

    Updated February 16th, 2011 at 06:02 PM by The Fortress

    Swim Workouts , Ellipse Machine
  10. Tuesday, Feb. 15

    by , February 15th, 2011 at 06:16 PM (The FAF AFAP Digest)

    Med ball slams on racquetball court, 15-20 minutes
    -- floor slams, overhead slams, backward rotational slams, start slams, reverse scoops
    -- I added a new one today: backward overhead throws.

    backward rotational slams: (though I stand much further away from the wall and throw it a lot harder than shown here)
    overhead backwards throw:
    [nomedia=""]YouTube - Overhead backwards med ball throw[/nomedia]

    broomstick twists
    overhead dislocations with broomstick & twisting dislocations:
    -- A trainer showed me how to do the twisting variation.
    decline reverse crunches, 25
    long arm crunches, 50
    overhead squats w/45 lb bar, 15
    squat swings w/25 lb plate, 15
    tricep press negatives, 50 x 2 x 10
    bicep curl, 40 x 2 x 15
    HS iso lateral hi row, 180 x 1 x 5 (spaced out and forgot to do further sets of this exercise)
    standing broad jumps, 10
    extreme angle lunge step ups, 2 x 10 each leg

    RC Work, 15 minutes

    Bike, 20 minutes

    Massage, 60 minutes

    Had very tight quads and hamstrings from the lack of yoga. Scapular area was the usual mess.



    Glad I got this in as I had a terrible night's sleep. Mini failed to set her alarm and I had to get up and drive her to school. (Fort Son left early.) Not cool. My new year's resolution was to attempt to get to sleep earlier, but thus far I have abjectly failed. My body seems hardwired to want to fall asleep very late and get up late. And, apart from my corporate law firm + early rising with young kids life, that's how I've always been. Throughout most of college and law school, I tried never to take courses before 10:00 am and I have never exercised in the early morning. My doc suggested that my sleep travails of the last few years may be due, in part (so many factors of course), to the reversal of stimulation. My day is now relatively quiet and my afternoon/nights are full of kids, driving, errands, etc. I'm fine if I can just sleep in (and ignore my family). Interestingly, the entire Health & Science section of the Washington Post was devoted to the topic of sleep. And there was an article on mediation that I'm including for Bobinator:

    Checking my calendar, I see I have PRP on Thursday. That is probably better for my off day, though I always feel sluggish swimming the day after a deep tissue massage.

    Got a chuckle out of this. Mini Fort is leaving Thursday for States. For the county to approve the travel trip, I must be advised and acknowledge in writing that she is participating in a water based activity with the risk of drowning and death.

    A take on the Ian Thorpe comeback:

    Updated February 15th, 2011 at 09:23 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning
  11. Monday, Feb. 14

    by , February 14th, 2011 at 06:21 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Sets:

    5 x 150 free @ 2:30
    -- Concentrated on kicking on my back off the flip turns. Not sure if this is a good strategy for the 50 free as it takes a few tenths to make the 180 degree turn to the stomach. But this may work for the 100 free (which I might swim later this year!)

    10 x "25s" done in 12 foot depth as:
    dolphin kick to bottom of pool, squat jump off bottom dolphin kicking as fast and high as possible. 10 seconds rest at wall.

    4 x 50s w/fins, done as:
    10 second speed kick at the wall right into fast 25 fly w/1 breath + 25 EZ + 15 seconds rest

    50 EZ

    4 x 150 backstroke @ 2:30
    -- Concentrated on 6 beat kicking. I'm concerned I may be 4 beat kicking on my 100s backs, so am focusing on this.

    10 x "25s" same as above

    4 x 50 w/fins, done as:
    10 second speed kick at wall right into fast 25 backstroke shooter + 25 EZ + 15 seconds rest

    50 EZ

    3 x 150 russian breast drill w/fins @ 2:45
    -- Concentrating on EVF on pull.

    10 x "25s" same as above

    4 x 50s w/fins, done as:
    10 second speed kick at wall right into fast 25 shooter on belly + 25 EZ + 15 seconds rest

    100 EZ

    Total: 4050



    I seem to be ever so gradually getting better. Felt really tired when I first got in the water so I tried to jazz up the workout with some fun sprinty type things interspersed with aerobic work. I really hope getting a cold now somehow correlates to being healthy in March when I have a couple meets.

    Though today should have been my rest day, it works better for my schedule for that to happen on Wednesday, so I'm going to hit the gym tomorrow. I also have a massage booked for tomorrow, which I think my legs will appreciate. Though I did make it through today's workout without cramping!
    Swim Workouts
  12. Sunday, Feb. 13

    by , February 13th, 2011 at 10:36 PM (The FAF AFAP Digest)
    Blogging from my iPad during the Grammies.


    Warm up:

    750 various

    Speed Work:

    5 x 50, done as:
    1st 25 = dolphin kick UW with board halfway down pool, jump squat off bottom and sprint kick to wall
    2nd 25 = easy

    5 x 50, done as:
    1st 25 = fast heads up free with dolphin kick*
    2nd 25 = easy

    5 x 50, done as:
    1st 25: fly @ 100 pace
    2nd 25: easy

    50 EZ

    10 x (25 fast w/fins + 50 easy)
    2 free, 2 breast, 2 back shooter, 2 fly shooter, 2 free
    -- Tried to do these AFAP, but they were probably more like 95% because I was being cautious of people in my lane on some of them.

    50 EZ

    * This drill is designed to build rhythm and work the core. Not sure it's the best drill for me because it may reemphasize my tendency to bounce when sprinting free.

    Aerobic Set:

    12 x 100, done as:
    4 x 100 back kick w/fins @ 1:30
    4 x 100 breast @ 2:00
    -- long streamlines and glides left me breathless. evil is hard.
    4 x 100 flutter kick w/ board & fins @ 1:30

    100 EZ

    Total: 3650


    Slept in, as the malaise cold is still lingering. Legs were sore from drylands. Left for the pool around 4:00 hoping to avoid lifeguard classes and lessons. The pool was thankfully cooler than usual and I managed to have half a lane the whole time. I was kicked out of the deep end when a high school crew team arrived to do their water testing. Sure hope they're never in danger of drowning.

    It's been a fairly joyless week of working out. However, I'm glad that I could at least mostly train through this ailment (unlike last time in December). Still got in 5x swim (though one was very short), 2x bike/ellipse and 2x drylands. Only had one good stretching session though, and I can feel it.

    Updated February 13th, 2011 at 10:51 PM by The Fortress

    Swim Workouts
  13. Saturday, Feb. 12

    by , February 12th, 2011 at 09:57 PM (The FAF AFAP Digest)

    broomstick twists, 25
    long arm crunches, 50
    bicycles on bosu, 2 x 25
    russian twists on incline bench, 25 x 1 x 25
    step ups w/20 lb DBs, 40 x 2 x 15
    side step ups w/20 lb DBs, 40 x 2 x 15, one set each side (these take some hip strength)
    extreme angle isometric squat w/20 lb DB, 5:00
    elevated reverse plank isometric, 1:00
    HS low row, 100 x 2 x 10 (this bothered my shoulder more than other rows, probably won't do it again)
    skull crushers, 60 x 1 x 10
    abductor legs, 120 x 1 x 10, 130 x 1 x 10
    hip hinges, 25 x 1 x 10
    box jumps, 10

    RC work

    -- Had to skip the second set of some exercises b/c the gym was too crowded, my spots were taken and I wanted to do some cardio before heading out to Lil Fort's soccer game.

    Arc Trainer Eliptical, 30 minutes

    10 minutes stretching


    I still have some nasty lingering cold type ailment, but it seems to be manageable with DayQuil and flonase. Really need to drag out the neti pot. I haven't been to yoga in awhile, but it does not sound appealing or seem advisable at the moment. Hoping to swim with my team tomorrow.

    I see a funny new smiley, so I'll use it to say I'm psyched my AA held up (thus far) in the prelim SCM results. Much prefer that to my 2nd place finishes -- though I'll happily take those too! I'm chuckling a little: I would have made TT in the 50 back in the men's 45-49 as well. lol

    Updated February 13th, 2011 at 03:22 PM by The Fortress

    Strength Training and Dryland Workouts , Ellipse Machine
  14. Friday, Feb. 11

    by , February 11th, 2011 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:

    700 various

    10 x 25 10 kick twirling shooters w/fins

    Main Sets:

    10 x 50 backstroke kick shooters w/fins @ 1:00

    50 EZ

    4 x 50 fly @ 1:00
    50 scull
    4 x 50 back @ 1:00
    50 scull
    4 x 50 breast @ 1:00
    50 scull
    4 50 free @ 1:00

    50 EZ

    10 x 50 backstroke kick shooters w/fins @ 1:00

    100 EZ

    Total: 3100/1450 kicking



    I woke up this morning feeling worse instead of better. I nonetheless decided to suck it up and go swim at GMU in case I succumbed completely over the weekend. Fortunately, I feel somewhat better after swimming. After yesterday's speed set and in light of the regression, I just did an aerobic/hypoxic workout. Still very glad I went!

    Should be a pretty easy weekend -- not too many sporting activities. Just Valentine's Day -- another of the many stupid contrived holidays. I would happily skip it, but Mr. Fort is more traditional.

    Hoping I can get to the gym tomorrow. My calves are really sore though. I'm slightly worried that their predominant muscle memory is cramping.

    Updated February 11th, 2011 at 05:08 PM by The Fortress

    Swim Workouts
  15. Thursday, Feb. 11

    by , February 10th, 2011 at 04:40 PM (The FAF AFAP Digest)

    Warm up:

    700 various

    10 x 25 shooters

    4 x 25, burst 15 + cruise

    50 EZ

    Speed Set:

    5 x (50 AFAP w/fins + 100 EZ) @ 5:00

    Did them all backstroke kick shooters. Went high 22-23 on all of them.

    100 EZ

    Total: 1950



    Today, it was Mini Fort's turn to come home from school sick. However, that did give me a chance to sneak out for an hour while she watched Lil Fort. I felt awful in the water, not surprising since (except for 1500 easy) I hadn't been in the pool since Sunday and I'm still somewhat under the weather. I had planned to do one of Chris' sets from his blog entry this am, but I didn't feel up to sustained aerobic work. I opted instead for the only thing that feels natural when I feel horrible: backstroke kick. A few bursts of speed seemed easier than a harder workout. And I was pleased that my times weren't terribly slow.

    I took a closer look at and tried the Finis Foil Monofin during the warm up shooters today. Verdict: hate it. It's essentially two floppy fins welded together. I hate floppy fins, really don't see the point. I vastly prefer stiffer fins and the fiberglass Shooter fin. Lacking any real resistance, floppy fins don't seem to assist in honing a tight streamline, building leg/core strength, or working on speed. I held my regular fins up to the MF. The MF is the exact same width as two fins and it's only about 1 inch longer. Definitely not worth almost double the price of regular fins. I'm sending mine back (the medium was too large anyway) and possibly exchanging it for a Shooter since I still haven't found mine.

    May hop on the bike again later. Or not. Nope, won't.

    Updated February 10th, 2011 at 07:02 PM by The Fortress

    Swim Workouts
  16. Wed., Feb. 9

    by , February 9th, 2011 at 06:39 PM (The FAF AFAP Digest)
    Bike, 45 desultory minutes

    Stretching & RC Work, 45 minutes


    I'm still feeling kinda sick and now my Lil Fort is sick and feverish. Had to pick her up at school today, and that put the kabosh on any workouts for me. Can't even sneak out tonight to swim b/c Mr. Fort is out of town on a trial and the two teens have other commitments. I'll go stir crazy if I can't get out of the house tomorrow ... I was hoping to meet Speedo at OakMarr.

    And I'm rather peeved. Aside from endorphin and workout preclusion, I just found out that Mini Fort put my kneeskin through the washing machine. Suspect that ruins any coating that was on it.

    I was also annoyed when my Jimslie-Jamesparticus was abruptly banned from the forums. I'm glad the Forum Moderator(s) saw the light and reinstated him. If humor and satire are banned, I'd probably check out from the forums.

    Trying to get myself in the mood to stretch tonight. I suspect Lil Fort will attempt to force me to watch American Idol, so I will need a distraction. (Did it!) I have also been assiduously honing my scrabble skills the last few days. JimRude just went down!

    Updated February 9th, 2011 at 11:49 PM by The Fortress

  17. Tuesday, Feb. 8

    by , February 8th, 2011 at 04:37 PM (The FAF AFAP Digest)

    bicycles, 50
    long arm crunches, 2 x 25
    back extensions, 25 x 2 x 15
    standing single arm press on double cable machine, 35 x 2 x 10 each arm
    lower back machine, 120 x 2 x 15
    seated lat pulldown, 100 x 2 x 10
    explosive leg press, 230 x 2 x 10
    box jumps, 10
    reverse scoops, 15

    RC work, 15 minutes


    30 minute easy swim
    around 1500 meters



    This is my 5th day struggling with a cold and nausea. What I thought was food contamination last week seems like a bug. Took yesterday off (a rest day was due anyway), and had to drag myself to the gym today.

    Canadian Nationals:

    Information for Canadian Nationals is out:

    I don't think I'd stay for Monday. I'd probably opt for:

    Friday: 50 back, 100 fly
    Saturday: 50 fly, 100 free for 50 split (maybe the 200 back or 100 breast to keep my options open)
    Sunday: 50 breast, 100 back, and 100 IM

    Quite remarkable that the 50 back is first rather than last! It doesn't say on the meet info whether they will measure the pool and whether times will be submitted to USMS. I will email the meet director, though I know the PV TT guru, Mr. Roddin, can submit my times if the pool is measured.

    Recovery & Regneration:

    This reminds me I need to do more with the foam roller and stick.

    Foil MF:

    Got my foil MF. Even though I am definitely a size small according to the sizing chart, the medium I ordered doesn't seem that big. I have a wide foot, and I'm worried that a small might be too tight. I might just be between sizes on this product. Or I may try some fin socks with it. It does seem fairly floppy, so I'm not yet convinced it is much better than two fins.

    Updated February 8th, 2011 at 09:29 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Swim @ GMU, Sunday, Feb. 6

    by , February 6th, 2011 at 02:38 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:


    500 swim
    400 kick
    300 pull
    200 drill
    100 scull


    900 various

    8 x 25 shooters

    Freestyle Pace Set:


    24 x 100 freestyle (swim or pull), done as:

    8 x 100 @ 1:35
    8 x 100 @ 1:30
    8 x 100 @ 1:25


    Shared a lane with Barb, fellow backstroker. We decided to do backstroke with fins. She did all 24 100s; I did 16 before sprinter ADD kicked in.

    8 x 100 back w/fins @ 1:35
    -- Cruised 1:07-08s. Felt super smooth and glidey today.

    8 x 100 backstroke kick w/fins @ 1:30
    -- Cruised 1:06s

    50 EZ

    8 x 50 breast @ 1:00
    -- work on technique and streamlining

    50 EZ

    Speed Set:

    24 x 25 w/fins @ :30
    2 easy, 1 fast
    -- did all the fast ones fly, went 11s

    200 EZ

    Total: 4000

    Hottub, 20 minutes



    I made it out of bed on time to get to my Sunday masters practice. Our beloved coach Cheryl is vacationing in Florida. So her hubby Peter (GMU coach) gave us the workout. I walked in and read it and told him he missed the memo that Sunday was stroke and sprint day. Instead, we had a long pace freestyle set, , which delighted the triathletes and open water swimmers. I mulled over what to do with said set during warm up, but ended up doing most of it figuring it was good for my 100 back and I wouldn't do it OMO. It actually felt fairly effortless (at the time, tired now).

    Heard in the hottub that the GMU pool will be closed June & possibly all of July so that the failing air handler system can be replaced. There are no masters practice in August under the new policy. So that about kills LC season for me. Too bad, as I can typically train with my team during the week much more in the summer. This development has caused me to revise my thinking about attending Auburn Nats. I'll be gone 2 weeks in June on vacation and won't have a LC pool to practice in before or after. Doesn't seem to make sense to travel for days to a national meet with no LC practice ... I may just stay and do our local Zones meet, which is typically at the end of August instead.

    Week totals:

    5x swim, 2x yoga, 2x drylands
    Forgot to take a rest day this week.

    Getting a damn cold ...

    Updated February 6th, 2011 at 10:26 PM by The Fortress

    Swim Workouts
  19. Saturday, Feb. 5

    by , February 5th, 2011 at 08:09 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Ack, not my best class. I had my breakfast smoothie too close to class apparently, as I didn't feel so hot during class. I had to bolt for a water break about 2/3 of the way through, though the teacher tried to stop me. Problem is, I don't think life will end if I leave the room, so I always do if I feel I need to. It was also extra hot today; the female instructors always blast the heat more.

    Just got back from the HS Regional Champs finals. Two guys almost got into a fist fight right in front of me and Lil Fort (parents, not swimmers). What jerks! The one guy was so bad someone had to go get the police officer on duty. I hate to see such bad conduct at kids' meets.

    The best race of the night was the women's 100 fly. 1st and 2nd place were 55.56 and 55.58. Unfortunately, more bad conduct. The person finishing second (an AA heading to texas) jumped out of the pool, and didn't even congratulate the winner and went bawling to the warm down pool. I know she's not used to losing, but jeez! Take it to the locker room. Saw lots of AAA times tonight though.

    Done with my rants now.
  20. Kinda Fast Friday, Feb. 4

    by , February 4th, 2011 at 09:30 PM (The FAF AFAP Digest)
    Last night was not one of my better nights. After a lovely evening with my girls, during which we dined on Chipolte because I was too lazy to cook, I had a minor case of vomit-itis. Not sure if it was due to Welsford's spewing or food contamination, but I was up hurling between 3-4:00 am. Decidedly unfun. I slept in and woke up feeling just slightly queasy. So I ingested as many electrolytes as one can and headed to GMU for a noon workout. I had planned a sprint workout and ended up modifying my intended set somewhat to accommodate my delicate stomach.


    Warm up:

    700 various

    8 x 50 @ 1:00
    odds = free
    evens = backstroke kick

    4 x 50 @ whatevah
    15 burst dolphin kick + cruise

    50 EZ

    Speed Set:

    3 x through w/fins:

    1 x 25 AFAP
    1 x 25 EZ
    1 x 50 AFAP
    1 x 50 EZ
    1 x 75 @ 90%
    1 x 75 EZ
    4 x 50 backstroke kicks @ 1:00 recovery

    Ideally, I would have added 1 x 100 fast + 1 x 100 EZ. But I didn't have enough HTFU in me today for that.

    1st round: backstroke kick
    25 = 10
    50 = 22
    75 = 39

    2nd round: fly
    25 = 11
    50 = 24
    75 = high 41-42

    3rd round: breast
    25 = 14
    50 = 30
    75 = horrible calf cramp, so went slowly after the 25

    Hypoxic Technique Set:

    4 x (5 x 25) shooters
    belly, left side, right side, back, twirling

    -- worked on streamling and DPK

    50 EZ

    Total: 3400/1650 kicking



    I was extremely glad that I took the time to drive to GMU. The water was cool and clear, there were no noodlers or children in sight, and digital clocks abounded. Very few people were in the pool. Brilliant! The workout generally went better than I anticipated, and I was glad to get 'er done.

    I spent the night at the prelims of the girls HS Regional meet. Mini Fort was happy to get a States cut (though she's still off her club times, as one would expect). Road trip to Virginia Beach! There were some exceedingly fast times swum. A freshman and sophomore went 23.4 and 23.7 in the 50 free respectively in tanks. The same freshman went 55 in the 100 back. And it's just prelims! Finals will be fun to watch tomorrow night.

    Not sure what I will do tomorrow. Mr. Fort jut left for an event in NY. (And, unfortunately, he has a minor hamstring pull after a speed workout and will not be running for a week (though he can bike)). I may try to go to yoga if I can get one of my kids to watch Lil Fort.

    Updated February 4th, 2011 at 09:58 PM by The Fortress

    Swim Workouts