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http://www.pvmasters.org/entry.htm
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www.patriotmasters.org

  1. Sunday Swim, Sept. 5

    by , September 6th, 2010 at 10:47 AM (The FAF AFAP Digest)
    Swim/SCY/ Team:

    Warm up:

    400 swim
    400 reverse IM kick
    200 pull
    200 IM drill

    Main Sets:

    8 x 75 IM switch @ 1:15
    #4 & #8 FAST

    50 EZ

    3 x 300 w/fins @ :30 RI
    done 100 stroke, 100 kick, 100 kick
    minimum of 6 SDK each length

    Normally, I'm happy to see a set like this. But yesterday, not so much, as I had done plenty of SDK work in the days before. And 6 SDK with fins did not prove that easy. I did them 100 back + 200 backstroke kick.

    50 EZ

    6 x 75 @ 1:50

    odds = 25 UW dolphin + 25 Nemo drill + 25 fast fly
    evens = 25 UW flutter + 25 tricep drill + 25 fast free

    Plenty of rest on these so that the 25s could be very fast.

    50 EZ

    8 x 50 kick @ 1:05
    25 AFAP dolphin kick + 25 EZ

    Everyone did these on different intervals. Barb and I decided to do them on 1:05 together.

    200 EZ

    Total: 3900

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Loved this more speed and stroke oriented workout after Saturday's aerobic emphasis. I was worried I'd feel gassed, but I hung in there decently. That said, I am really really glad I'm having a day of rest today. Definitely need it. Then back to the gym on Tuesday.
    Categories
    Swim Workouts
  2. Saturday, Sept. 4

    by , September 4th, 2010 at 06:44 PM (The FAF AFAP Digest)
    I went to my first Saturday team practice in, well, maybe ever. Saturday is typically D day (though now our practices are 1.5 instead of 2 hours) and they used to be early. Instead, I happily cruised in at 10:15 after dropping Mini off at volleyball practice. I feel like I'm getting some endurance back. Just some, but some is better than none as my date with 1.2 miles looms. I have reminded my tri relay mates that I am not in the same shape I was last year.

    Swim/SCY/Team:

    Warm up:

    2 x through

    200 swim
    100 kick
    100 pull
    100 IM drill

    This may also be the first ever time I've done the assigned warm up.

    Main Set:

    3 x through:

    2 x 250 pull @ 3:30
    2 x 150 K/S/K w/fins @ 2:30
    (I did them all kick and had a ton of rest, but I didn't mind because I wanted to descend the 50s well.)
    3 x 50 stroke descend @ 1:00
    (I left my fins on for these)

    On the sets of 50s, I went back (:29, :27, :25), breast (:36, :33, :31) and back (:30, :28, :25 high)

    200 EZ

    Total: 4050

    Extra set: 8 x 100 backstroke kick w/fins @ 1:30

    Since that only took us about 65 minutes, I did an extra set. Same set as yesterday, 8 x 100 backstroke kick. But this time I did it with fins @ 1:30 with 8/7/7/6 SDKs (which is probably fairly equivalent to the 10 SDKs I took yesterday). I cramped a bit, but was really happy I kicked reasonably fast and long after all that aerobic work.

    Went: 1:03, 1:03, 1:03, 1:03, 1:02, 1:02, 1:01, 1:00.

    100 EZ

    Total: 4950/1900 kicking

    15 minutes in hottub


    Drylands:

    20 handstands
    10 cartwheels
    3 walkovers

    15 minutes of stretching

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I felt so much better today when I woke up than yesterday. I felt like I was dragging myself through yesterday's workout. Plus, it was so nice to swim in a deep cool pool. I always swim faster at Mason, it seems, than at our Rec Center pools where the temp hovers at 83-84.

    Mr. Fort got out his bike after I got home, and he's been gone for almost 4 hours ... And since he did the Reston Century ride, he seems to be on their email list. He recommended I do this tomorrow: http://www.restontriathlon.org/tri/. But unlike Geek, I just can't rise at the jimmy jack crack of dawn.

    I'm tentatively planning on going to my team practice tomorrow instead. Sunday is typically my favorite day as it's stroke and sprint oriented. I could use that after today.

    This week's totals:

    swim, 5x, 18,350 yards
    drylands, 4x
    yoga, 1x

    I have full on fall allergy symptoms and I'm hoping it's due to ragweed and such and not my new kitty (with whom I'm unreasonably besotted).

    Updated September 4th, 2010 at 09:01 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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  3. Taking Advice, Friday Sept. 3

    by , September 3rd, 2010 at 08:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm Up:

    700 various

    8 x 50 fly drills @ 1:00

    Pull Set:

    6 x 150 free w/paddles @ 2:20

    100 EZ

    Hypoxic Kick Set:

    8 x 100 backstroke kick, no fins @ 2:15
    SDKs = 10, 10, 10, 10 per 25
    (I really should have done 12 on the first 25. I don't think it would have made any difference, except perhaps causing me to go faster.)

    I knew it would be a tough set, as I cramped on the first one and then on #4 and #6. Took a few seconds extra rest on those. It wasn't a matter of dehydration; my legs were just fatigued from yesterday's double and the P90X plyos.

    I went 1:26, 1:24, 1:22, 1:22, 1:23, 1:22, 1:21-22, 1:20-21.

    I hadn't done a longer rep, longer hypoxic set in awhile, and this was tough, even kicking moderately after surfacing after the SDKs. On the last 3, I only managed 9 SDKs on the final 25. Still, I was happy I got this in, per Chris' suggestion. As he noted on his blog, this is much harder than stringing together 25 shooters.

    150 EZ

    Total: 3050

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I was very very tired today (didn't sleep well either) and considered taking the day off. In retrospect, perhaps I should have and worked out both Sat & Sun. But I generally prefer to take a day off on the weekend to have more family time. So I "ate my veggies" today, as Speedo puts it and got this workout in. My only focus today was the kick set.


    Improving 100 fly/back pianos:

    Chris gave me some good tips for improving my 100 fly and back, particularly, the last 25, on his blog. They are:

    1. Do more lactate tolerance work -- reproduce the spike of lactate that occurs in a real race. Example: 3-5 100s AFAP 1x per week with plenty of rest. (Not sure I am willing to suffer enough to do this set 2x a week.)

    2. Do longer reps on kick sets and fast kicks beyond 50s.

    3. Do 75s and 100s hypoxic kick/shooters.

    4. Do broken 100s. Last year, Speedo and I did a Rich Abrahams set that I liked quite a bit, and I hope to do this one more often. I know it was broken at the 50 and 75, but I will have to look up the amount of rest he used. Chris suggests 10 seconds at either the 50 or 75.

    5. Do more 50s at 95% pace to reproduce the first controlled 50 of a 100 race.

    Workout Nutrition:

    On another note, I have been abysmal about workout and post-workout nutrition of late. I've just been drinking water at practice because gatorade and vitamin water don't agree with me. I ordered some Gu Brew (blueberry pomegranate flavor), which I like, and also decided to try e-fuel, a product from Crank. http://www.cranksports.com/. I'm told that e-fuel is much less sweet than Gatorade. Inevitably, gatorade gives me heartburn and an upset tummy and part of the reason is the sweetness, I think. Mr. Fort uses this product for his cycling. I also ordered some Proasis for post workout, which I've used before. http://www.wegmans.com/webapp/wcs/st...oductId=677439. Lately, the thought of eating food immediately after getting out of the pool has not been appealing.

    Lastly, my other Speedo endurance suit, in Mason colors, has also expired. So I ordered two new endurance suits on line, one Nike and one Speedo. Both all black. I'm much more boring than Swimsuit Addict. But a friend did send me a link to some great grab bag deals on some suits at Toad Hollow: http://www.toadhollowathletics.com/phpsupercart/

    And, WSJ review of a book on perfecting sports performance:

    http://online.wsj.com/article/SB1000...sports+records

    Updated September 3rd, 2010 at 10:14 PM by The Fortress

    Categories
    Swim Workouts
  4. Blasted, Thursday, Sept. 2

    by , September 2nd, 2010 at 11:05 PM (The FAF AFAP Digest)
    Drylands:

    Yoga Ball Warm Up:

    torso twister on yoga ball, 2 x 25
    med ball rotation on yoga ball, 2 x 25
    (on back, rotate med ball to the left, back up, to the right, repeat)
    iron monkey aka crunch-pass-leg drop, 1 x 25
    oblique yoga ball crunch, 1 x 25


    P90X Plyos, 50 minutes:

    Yikes, I hadn't done this routine since Jan. 10, which I can confirm thanks to the wonders of the blog sub-categories. It was, er, rather challenging, especially given that I was still sore today.

    The routine goes:

    warm up
    (4 exercises: 30s|30s|30s|1min) x 2
    waterbreak
    (4 exercises: 30s|30s|30s|1min) x 2
    waterbreak
    (4 exercises: 30s|30s|30s|1min) x 2
    waterbreak
    (4 exercises: 30s|30s|30s|1min) x 2
    waterbreak
    (4 exercises: 30s|30s|30s|1min) x 2

    The exercises are:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick

    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run

    3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo

    4) Rock star hop, gap jump, squat jack, military march

    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot

    JimRude hates the Mary Katherine jumping lunges. But I have the most trouble with the "run stance squat with direction switch." Brutal. Needless to say, I did not "pick up the pace" on anything. Well, I tried, valiantly, on the knee tuck jumps. I skipped the "bonus" sports round, as it seems irrelevant.


    Swim/SCY/Team:

    Warm up:

    400 swim
    300 kick
    200 IM drill
    100 scull

    Transition Sets:

    4 x 50 @ 1:00
    odds = kick, drill
    evens = build

    12 x 25 w/fins @ :40
    3 x fast UW, 1x EZ
    I went 10s on my back and 11s on my belly on the fast shooters. These seemed really hard tonight, despite only having to do 9 fast ones.

    50 EZ

    Main Set, Aerobic:

    8 x through:

    75, done as 25 drill + 50 swim (IM order, 2 of each stroke) @ 1:20
    25 dolphin kick @ :30
    100 free @ 1:30

    I felt pretty rough at the beginning of this set, but was pleasantly surprised that I was able to go faster as it progressed. I cruised the 75s and 25s and tried to work the 100 frees.

    50 EZ

    6 x 25 @ :30
    odds = fast
    evens = easy

    I didn't feel up to swimming, so did these flutter kick w/fins & board. Went high 11s.

    200 EZ

    Total: 3500

    There was an optional 2 x 300 pull. But I was beat and didn't feel like it would add anything, so I skipped it.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    This was our first team workout of the 2010-11 season. Our team had no masters practices in August. So Cheryl was trying to start us off a bit easy. I feel like I've been working very hard since Zones, and can now say that every muscle in my body hurts. Today was my 4th dryland workout of the week if I count the P90X yoga/stretch day + bike day. Not sure what I should do tomorrow ... I may attempt to get myself to hot yoga, since I plan to attend team practices this weekend. I have already informed Mr. Fort that if he doesn't want me to drown in Deep Creek Lake, he will have to bike and run around my schedule.

    On the child front, my high schoolers have received their class schedules and there is shockingly little complaint. Fort Son, my scholastic minimalist, has 4 AP classes, so may be forced to study more. Mini spent the day in Ocean City playing beach volleyball with her team (thereby reducing my daily driving burden substantially). Lil Fort has her 4th grade open house tomorrow. She is happy to have the teacher she wanted and her best friend in her class. I am contemplating what I will be forced to sign up for ... After 15+ years of volunteering at numerous schools, I would really like to bury my head in the sand. Where's the emoticon for that? hehe

    Updated September 2nd, 2010 at 11:18 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Wednesday, Sept. 1

    by , September 1st, 2010 at 05:22 PM (The FAF AFAP Digest)
    I was, quite predictably, sore today after two days in a row of vicious drylands. So I took it easy to reboot for tomorrow ...

    P90X Stretch, 60 minutes:

    http://www.videofitness.com/reviews/horton-p90x-str.php

    Although this DVD is called the "stretch" DVD, there are quite a few yoga moves in it. And there is some overlap with the P90X Yoga DVD.


    P90X Yoga, 30 minutes:

    I did the last 30 minutes of the yoga DVD after completing the stretch DVD. I skipped the first 60 minutes, which are mostly standing and balancing postures, as I was trying to soothe not strain the muscles. There is some good core work at the end of this DVD too.


    Bike, 30 minutes:

    Didn't feel like swimming today, the arms/back were too sore. So I did a 30 minutes recovery ride on the indoor cycle while watching a decidedly dreadful movie. My legs feel a lot better than the rest of my body.


    Commentary:

    Ahhhhhh, my muscles felt better after a nice stretch. Tomorrow, I will do drylands and go to my first team practice of the season at night.

    I am having a heat temper tantrum. My truck says the temp is 103 and it can't cool down fast enough. Since I spend so much time driving, this is most unpleasant. Poor Fort Son had to rise at 5:00 for a 6:00 cross country time trial to avoid the heat. Bring on September!

    I'm getting quite a nice collection of workouts now. http://www.facebook.com/note.php?note_id=127613750980. I'll have to pick one out for Friday.

    And I'm putting this up for inspiration, while I mull over whether I will jump rope or not this season. http://www.projectswole.com/conditio...and-endurance/. Just reading the first practice -- jump for 30-60 minutes -- is a little frightening. Most likely, I will keep my tabata jump rope and do that 1x a week.

    Back in the car to travel to a volleyball game ...


    Trailer for upcoming documentary, for Geek, re: The Fatness:

    [nomedia="http://www.youtube.com/watch?v=SRSGUZrOU_w"]YouTube- KILLER AT LARGE trailer[/nomedia]


    And a huge congrats to Dave Chaos Barra for swimming the English Channel in 14 hours, 27 minutes and 20 seconds to complete the rare triple of marathon swimming.

    Updated September 1st, 2010 at 07:44 PM by The Fortress

    Categories
    Spinning , Yoga
  6. Triple, Tuesday, Aug. 31

    by , August 31st, 2010 at 09:01 PM (The FAF AFAP Digest)
    Drylands:

    pull ups, 3 x 4
    I did these in my garage. I'm a complete and utter weakling after not doing any pull ups or chin ups for many months.

    push ups, 1 x 25

    power wheel roll outs, 2 x 25
    [nomedia="http://www.youtube.com/watch?v=PPw1MORcD7c"]YouTube- Steve Maxwell Power Wheel Roll-Outs[/nomedia]
    (these really work the forearms as well as the core)

    power wheel pike ups, 2 x 10
    http://monkeybargym.com/pdf/Power%20Wheel.pdf
    (holding the pike up as they mention here would be absolute torture!)

    power wheel knee tucks or jackknifes, 2 x 15
    [nomedia="http://www.youtube.com/watch?v=tl1C3ROI4zs"]YouTube- Power Wheel Pt.2[/nomedia].

    power wheel hamstring curls, 2 x 15
    http://www.strength-videos.com/lower...heel-leg-curl/.

    Summary: power wheel = device of torture!


    P90X Kenpo, 60 minutes:

    This is a fun martial arts type workout with 10 minutes of stretching at the beginning and 45 minutes of cardio. This is my second time doing this DVD and I like the balancing/speed elements of it.

    Description:

    http://workoutjourney.com/p90x-kenpo-x
    http://www.articlesnatch.com/Article...plained/833554


    Swim/SCY/Solo:

    Although I was slightly apprehensive after the vigorous drylands, I stuck with my plan of doing a modified Tall Paul workout focusing on fast kicking. I didn't give out until the very end.

    Warm up:

    700 various

    Transition Set:

    8 x 75 @ 1:20 w/fins
    25 stroke + 25 easy free + 25 underwater dolphin kick
    I did the 25 strokes in IM order.
    I did 4 belly & 4 back UW shooters.
    It was surprisingly hard to do the last 25 underwater despite coffee breaking the second turn.

    Speed Work:

    16 x 25 kick, no fins @ :35
    3 moderate + 1 fast
    I did them flutter kick w/board

    50 EZ
    50 fast evil w/fins (:31)
    50 EZ

    8 x 50 kick, no fins @ 1:30

    I did them backstroke kick, 14 + 12 SDK per 25, and went 33 high on all of them. (Might have left half a second early on a couple.) I took 1 stroke at the turn and did a one stroke backstroke finish (though I don't think the latter helped my times any). I was really happy with these times, faster than I would have expected after the drylands.

    75 EZ
    50 fast evil w/fins (high 31-32)
    75 EZ

    2 x 100 kick w/fins @ 2:00

    These were supposed to be 4 x 100 fast @ 3:00 in Paul's workout. But my legs were gassed and cramping. So I did one fast with fins (:58) and one easy. I didn't feel like too much of a quitter though.

    200 EZ

    Total: 2850

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Exercise looked rather bleak at the start of the day. I spent the morning and early afternoon driving to and fro and filling out school forms. I was planning on a swim in the afternoon, but my babysitter, Mini Fort, got called in to work 3 hours early and my son was at cross country practice. Mini is "making bank" this summer. So I was stuck at home for hours with two 10 year olds. At first, I was a bit growly about this situation. But I got out the instrument of torture and started on drylands. Epic fail on pull ups. But then I was always better at chin ups anyway ... Then I fired up the fast moving Kenpo DVD. At around 5:00, I headed to the pool, a bit worried that it would be packed. Happily, it was not and I had my own lane for all but the transition set. My arms were pretty dead from drylands yesterday, so a fast kicking workout was probably ideal. But I was gassed by the end. Can't believe it was only 2850. I feel like it was double that. It probably didn't help to only have about 30 minutes between the Kenpo and the swim, but that was the only way I was swimming.

    Tomorrow is booked solid too ... Ideally, I'd like to get in a recovery/technique swim and some yoga. Perhaps I can finally train with Speedo on Thursday?


    WSJ Article on Exercise Equipment including TRX:

    http://online.wsj.com/article/SB1000...l?KEYWORDS=TRX


    Purchases:

    5 nose clips (speedo competition)
    Finis Z2 zoomer fins (for fast 25s), http://www.swimoutlet.com/product_p/3568.htm
    FAST paddles (for sprinting), http://www.tropicalpenguin.com/FAST_...im_Paddle.html
    Jonathan Franzen's new novel, Freedom

    Updated August 31st, 2010 at 11:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Twisty, Monday, Aug. 30

    by , August 30th, 2010 at 08:51 PM (The FAF AFAP Digest)
    Spent virtually the entire day as a taxi service. Managed to sneak in a mid-day workout at the gym.

    Drylands:

    broomstick twists, 1 x 25
    long arm crunches, 2 x 25
    dead bugs on bosu, 2 x 25
    twisting med ball slams, 3 x 15
    windshield wipers, 2 x 25
    russian twists, 25 x 2 x 25
    elevated push ups, 3 x 15
    one legged squats w/15 lb DBs, 1 x 15 each leg
    dead lift, 100 x 2 x 10
    overhead squats w/25 lb broomstick, 2 x 15
    single arm row, 40 x 2 x 10, each arm
    total ab machine, 100 x 2 x 25
    back extensions w/twist w/10 lb weight, 1 x 25

    RC work: external and internal rotators, ball on wall, arm circles, prone scapular scrunch, seated straight arm dips

    New exercises:

    1. stability ball twister, 3 x 25
    [nomedia="http://www.youtube.com/watch?v=KYhTHh0IgRI"]YouTube- Dryland Exercises for Swimmers[/nomedia]

    This was fairly easy flexibility wise; balancing was somewhat more of a challenge at first, but I got the hang of it. I had the ball in the wrong place though. It looks like it would be easier to balance if you have the ball on your thighs like the person in the vid. I did it with the ball closer to my waist.

    2. reverse scoops w/overhead twist w/25 lb plate, 2 x 25

    In this exercise, you do the Ryan Lochte reverse scoop with a plate and then, with the weight directly overhead and arms straight, twist to the left and then to the right and back down to squat position. Because of the weight, this exercise seems better at building rotational strength than the stability ball twister.

    3. plank push, 2 x 10, each side

    I just made this name up. When doing this, you start in a side plank with your feet on top of each other on a bosu. One arm on the floor and put the other hand on your hip. Then push your hips toward the ceiling. This is somewhat challenging. If you can't balance this way, you could put the second hand on the floor to provide more stability. This reminds me of a TRX exercise. And remind me that I still need to watch my TRX DVD.

    10 minutes of stretching

    Note: I saw what I think was a football player doing reaction drills with a trainer where he jumped forward or sideways on a whistle. It occurred to me that a forward jump reaction drill would be good for starts.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I did a very twisty dryland workout really working on the lower and mid back. I should have added the cable twists w/yoga ball to this workout.

    After I finished, I headed toward the pool where Mini Fort works to swim an easy 1500 or so and pick her up. But minutes before I arrived a kid pooped in the pool and it closed early. Really, the number of these incidents this summer is at some stratospheric level ...

    Hoping to swim and do yoga or P90X tomorrow. My Mom travelled back home to Tucson today, so hopefully that will free up more time.

    Drill:

    Using the monofin to help with SDKs:

    http://www.goswim.tv/entries/5913/tu...---step-5.html

    Updated August 31st, 2010 at 11:50 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  8. Geek Copycat, Sunday, Aug. 29

    by , August 29th, 2010 at 04:26 PM (The FAF AFAP Digest)
    It is a beautiful day here. Nonetheless, I drove to an indoor pool to do an endurance workout. I swiped this one from Geekity.

    Swim/SCY/Solo:

    Warm Up:

    750 various

    Main Set w/fins:

    1 x 600 free @ 8:30 (went 7:26)
    6 x 50 kick @ 1:00, did flutter w/board (held 30s)
    1 x 500 free @ 7:00 (went 5:57)
    5 x 50 kick @ 1:00, backstroke kick (31s)
    1 x 400 free @ 6:00 (I recall that I went 4:26, but that seems awfully fast, although this was definitely my best effort of the set. Maybe it was 4:36?)
    4 x 50 kick @ 1:00, went flutter kick w/board (held 31s)
    1 x 300 free @ 5:00 (went 3:24) -- cramped and the wheels starting falling off
    3 x 50 kick @ 1:00 (cruised)
    1 x 200 free @ 3:00 (went 2:12)
    2 x 50 kick @ 1:00 (cruised)
    1 x 100 @ 2:00 (went 1:00)
    1 x 50 kick (cruised)

    150 EZ

    Total: 4000

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Gawd, I forgot how hard it is to swim at a decent clip for more than 100 yards. Geek was right that this set has a compounding effect, and I was utterly gassed by the end. Actually, I had trouble starting at the 300 free. I thought I would pick up the kicks as they went. No way, I just cruised the last 6. I had contemplated doing drylands today, but I think I'll save that for tomorrow. (If I do any, I'll update my blog later.) The modifications that I made to Geek's set were that I did it all free (no backstroke) and I used fins throughout. I was attempting to get in a manageable rhythm so I wasn't just swimming in slow mo and to hold a 4 beat kick. I feel like I somewhat accomplished this. I may do a couple more of these type workouts before Savageman on Sept. 19. But, geez, what a loooong main set.

    I was worried about losing count on these. So instead of counting lengths like a sprinter, I counted by 100s. Isn't that how you D folks do it?

    First week back: 5 x swim, 2 x drylands and 1x yoga. Still want to shift into more drylands, but I can't do this right out of the box. I took one rest day -- yesterday -- because I was tired and beat up from the drylands on Friday. I typically use Saturday as my rest day anyway. Onward!

    Updated August 29th, 2010 at 05:09 PM by The Fortress

    Categories
    Swim Workouts
  9. Drylands + Swim, Friday, Aug. 27

    by , August 27th, 2010 at 09:33 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    RC work (internal & external rotators, seated straight arm dips, scapular scrunches, arm circles)
    flutter kicks on back on bosu, 2 x 50
    dead bugs on bosu, 2 x 25
    long arm crunches, 2 x 50
    twisting pole vaulters w/45 lb pole, 2 x 25
    med ball slams, 2 x 10
    Ryan Lochte, bench/bent over row/reverse scoop w/ 35 lb plate, 2 x 10+10+10
    standing lat pulldown, 120 x 3 x 15
    overhead squats w/broomstick,* 2 x 15
    hanging knee ins,** 2 x 15
    back extensions w/25 lb plate, 2 x 15
    hip hinges w/10 lb DBs, 1 x 15 each leg

    * I decided to re-commence this exercise using a broomstick instead of the 45 lb bar to make sure my form was good.

    ** My un-callused hands are no longer used to hanging! And I forgot my weight lifting gloves.

    This looked like kind of an interesting exercise -- stability ball twister -- that was posted on the DF: [nomedia="http://www.youtube.com/watch?v=KYhTHh0IgRI"]YouTube- Dryland Exercises for Swimmers[/nomedia]


    Swim/SCM/Solo:

    Later in the day, and despite hating to swim outside, I trudged over to our neighborhood pool club and did the following:

    Warm up:

    500 various

    Petra Set:

    20 x 50 free w/paddles @ 1:00 or so
    (no pace clock, took some extra seconds for paddle changes)

    1-5 regular paddles
    6-10 reverse paddle drill
    11-15 regular paddles + hypoxic
    16-20 reverse paddle drill + hypoxic

    I wasn't sure what Speedo meant by hypoxic when describing this set, so I interpreted it to be 2 breaths per length. I'm not used to doing restricted breathing in freestyle, so it wasn't all that easy. I used my small green Strokemaster paddles for the regular swim. I used the larger red Catalyst paddles that I found around the house for the reverse paddle drill. The felt somewhat like I imagine the fulcrum paddles would feel like -- forcing more EVF than normal. I had better DPS with this method.

    Speedo posted this link on my blog yesterday, and I'm thinking of getting some of these paddles: http://www.tropicalpenguin.com/FAST_...im_Paddle.html

    50 EZ

    Hypoxic Kick:

    20 x 25 w/fins @ :40
    odds = dolphin kick on belly
    evens = flutter kick on belly

    50 dolphin dive

    Total: 2100 meters


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I wasn't too tired after the drylands, but I feel pretty bushed now after the swim. Still, I feel like I got in a good day of working out. My shoulders are tired, but not sore. I'm hoping to go to bikram yoga tomorrow and do swim + drylands on Sunday. Feeling fierce and motivated again.

    Updated August 27th, 2010 at 10:50 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Whoop Ass Workout Whooped My Ass, Thurs., Aug. 26

    by , August 26th, 2010 at 05:24 PM (The FAF AFAP Digest)
    I swiped Patrick's Whoop Ass Wednesday workout today. I had somewhat sore legs (especially hammies, probably from yoga) going in, so was slightly worried. But there is no time to start conquering "fear of the effect of dryland soreness on swim practice performance" like the present. So I stuck to the plan and did this workout:

    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 50 @ :55
    odds = stroke
    evens = kick

    Main Sets:

    6 x 75 free w/paddles @ 1:00
    :30 rest
    1 x 100 flutter kick fast w/fins & board @ 2:00 (went 1:01)
    :30 rest
    4 x 25 UW shooters @ :35
    100 EZ

    6 x 75 fly w/fins @ 2:00*
    :30 rest
    2 x 100 flutter kick w/fins & board, 1 moderate and one fast @ 2:00 (went 1:00 on the fast one, could hardly feel my legs the last 25)
    :30 rest
    6 x 25 UW shooters @ :35
    100 EZ

    * In Patrick's workout, he did these "best effort" @ 1:20. I thought this would make a good fly set, but increased the interval to 2:00 to make sure I could hold good form. I started off a little tentative, but ended up descending the set to a pretty fast pace (for me). Went: 49, 47, 47, 46, 44, 43, 42. I used a lot of SDKs on these so my arms wouldn't go into rigormortis. I was very lucky to have the lane to myself during this set.

    1 x 50 AFAP @ 1:00 (did 50 back w/fins and went a high 24)
    :30 rest
    1 x 100 flutter kick w/fins & board @ 75% effort (went 1:08)
    :30 rest
    8 x 25 UW shooters @ :35
    100 EZ

    Total: 3300

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I'm feeling pretty beat right now after that workout. I hope that tomorrow I'll feel better than Patrick did today! I plan to hit the gym tomorrow again and hopefully get in a recovery type swim. I may do the 20 x 50 paddle set that Speedo discussed on his blog along with Patrick's 20 x 25 hypoxic set alternating dolphin and flutter kick. At least that is the tentative plan ... Now, I must dash off to the second volleyball scrimmage of the year. I'm not sure I'm ready for all the school sports to shift into high gear.

    Updated August 26th, 2010 at 05:30 PM by The Fortress

    Categories
    Swim Workouts
  11. Drylands + Yoga, Wed., Aug. 25

    by , August 25th, 2010 at 06:30 PM (The FAF AFAP Digest)
    Drylands:

    long arm crunches, 2 x 50
    back extensions w/10 lb plate, 2 x 20
    flutter kicks on bosu, 2 x 50
    pull ins in push up position w/15 lb DBs, 2 x 20
    lunges w/15 lb DBs, 2 x 15
    step ups, 18 inch box, 2 x 25
    body rows, 2 x 15
    twisting med ball slams, 2 x 15
    skull crushers, 40 x 2 x 15
    Icarian leg abductor, 90 x 2 x 15
    squat w/10 lb med ball toss, 2 x 15
    kneeling ab crunches, 100 x 2 x 25 (weight felt more like 50)
    alternating hammers, 30 x 2 x 30
    goblet squats, 60 x 2 x 10
    Ryan Lochte, bench and reverse scoop (from between legs to above head) moves w/35 lb plate, 2 x 15 each: [nomedia="http://www.youtube.com/watch?v=Va3JJuXDyhc"]YouTube- Ryan Lochte Training[/nomedia] (I like some of these explosive moves.)

    RC work


    P90X Yoga, 50 minutes:

    Made it through approx 50 minutes of the 90 minute DVD before my Mom arrived for a visit. I am really tight. I need to plug my yoga DVDs in more frequently.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I feel like that was a decent start on the road to dryland fitness. I still feel like I have some dryland strength, but not dryland conditioning. I'm not sure how important conditioning is for 50s & 100s, but it makes me feel more fit.

    And I'm still contemplating the appropriate mix of my drylands this season. I am inclined to throw in some P90X DVDs. I'm also contemplating jump roping. I think the latter might be especially good for conditioning. But I'm not sure that my toe/foot could handle it (I really need to see a podiatrist to figure out what exactly is wrong with it. ) and I'm not sure I could commit to it. I also need to get back to the pull ups and chin ups.

    Back to the pool tomorrow. I may do Patrick's workout from today.

    Updated August 25th, 2010 at 09:31 PM by The Fortress

    Categories
    Yoga , Strength Training and Dryland Workouts
  12. Tuesday, Aug. 24

    by , August 24th, 2010 at 07:29 PM (The FAF AFAP Digest)
    Drylands:

    I was feeling tired, bored and listless this am, so slamming med balls seemed like a good idea. I did 2 x 25 and then realized I was too tired for rigorous drylands. For me, they require sleep. It takes awhile for me to get out of a bad sleep cycle and into a good one. Planning to head to the gym tomorrow and start down the long road to fitness and strength. Need to get fierce.

    I'm considering really emphasizing drylands and reducing pool time this fall. I haven't decided yet, but I'm considering 3-4 x drylands and 1-2 x yoga per week, if I can realistically fit that in. With 4 x swim. The mix of drylands is not yet determined. I may combine some of my pre-Indy strength routine with TRX. Wrt weight lifting, I'm not sure if I should follow my usual ADD pattern and do many different exercises or whether I should focus on a few and then direct my ADD bent to core exercises. Mulling it over ...


    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition Set:

    8 x 100 @ 1:45
    odds = free w/paddles
    evens= kick w/paddles as kickboard

    75 EZ

    Kick Set, Test Set:

    Inspired by Chris, I have decided I need to do/track more test sets this next year. Not sure what they should consist of, but I'd like to have 3-4 sets. Any suggestions? Inspired by Geek, I decided my first one of the year would be 10 x 50 kick. However, I gave it a sprint endurance spin and did them, without fins, on the 1:15. I think this is the correct interval for a sprint endurance type set, but would happily hear other ideas. 1:00 wouldn't work as well b/c of the hypoxic element.

    10 x 50 backstroke kick, no fins @ 1:15

    Though I'd like to keep this as a test set, I didn't kill it today. Of course, it's hard to kill 10 of them ... I'd call today's effort a "good effort" set.

    Times: 39, 39, 38, 38, 38, 37, 37, 36, 37, 36
    1st 25 = 12 SDK, 2nd 25 = 9-10 DK

    125 EZ

    Aerobic Set:

    4 x through:

    50 russian breast drill @ 1:00
    50 roll backstroke drill @ 1:00
    50 kick, done as 25 fast dolphin w/board (went 11-12s) + 25 EZ
    50 EZ

    100 EZ

    Total: 3100

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I was reasonably pleased to get this workout in given that I have felt somewhat unmotivated and directionless lately. It's still almost 2 weeks until school starts, and I am having trouble savoring the rest of summer instead of wishing it away.

    Aside from dead lifts, squats and back extensions, can anyone suggest other specific drylands for strengthening the hip extensors and back extensors? Perhaps TRX, core, overhead squats, and yoga would hit the back extensors sufficiently? (I feel like I never made any real progress in my overhead squats, which are very hard.)

    Found this on a quick google:

    http://www.livestrong.com/article/96...nsor-strength/

    http://www.sportsinjurybulletin.com/...stability.html

    This looks like a good exercise as well. The turkish get up: http://www.sportsinjurybulletin.com/...stability.html

    Article on Phelps: http://ht.ly/2tUI4

    Updated August 24th, 2010 at 07:53 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Monday, Aug. 23

    by , August 23rd, 2010 at 07:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    20 x 50 @ :50 w/fins
    odds = back kick
    evens = back

    50 EZ

    4 x:

    100 IM/Stroke @ 1:45
    100 kick w/fins pretty fast @ 1:30
    50 fly drill

    12 x 25 shooters

    100 EZ

    Total: 3100

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Commentary:

    I am rather exhausted and out of sorts from a week of very poor sleep. (Maybe from Jimsley/Stud/Michelina deprivation too. ) I contemplated snoozing on the couch this afternoon, but thought better of that and drove to OakMarr. I felt much better in the water and after swimming, though I am yawning again now.

    Mr. Fort informed me that Savageman is Sept. 19. I had thought it was the week after. Had I known that, I would have approached last week differently. And regardless of that, I likely shouldn't have done so many taper workouts last week. If I had a do over, I would have done more pace & speed work Sat-Wed and just rested a couple days for the meet. Live and learn.

    I still have the blahs a bit too, probably from fatigue. But I think I need to get my meets/goals in order so I can put a little fire into my training. Jimsley brought up the idea of swimming in the SCM meet in Indy at the end of October. I may consider doing this meet, which is the week after the Sprint Classic (Oct. 24). I also read that the fastest woman in the world in the 50 fly in my age group is dead lifting 255, showing the importance of hip extensors and back extensors in fly. I had better get my dryland ass in gear! I'm a weakling by comparison.

    Are there any more meets in the LCM season? I'm hoping not as, according to the event rankings, my 50s are all hanging in there for TT. I'm rather surprised about my slip and fall 50 evil. I guess no one wants to swim LC evilstroke.

    Updated August 24th, 2010 at 11:52 AM by The Fortress

    Categories
    Swim Workouts
  14. LCM Zones, Aug. 21-22

    by , August 22nd, 2010 at 03:53 PM (The FAF AFAP Digest)
    Quick Summary:

    Had a fantastic time hanging out with my swim friends! Way to go Muppet for a well run meet! Had two good swims and two personal worsts. It pretty much went as expected -- I had no easy speed and felt choppy and ploddish. That's what comes of taking 6 weeks off since SCY Nats and not doing much speed work. Each day, I was grateful that I had only signed up for the 4 50s and not been foolishly ambitious. All my 50s (except breast where I slipped on the start) were about the same: great start, great 25, fading painfully and miserably last the 10-15 meters or so. My expectations were firmly in check, so it was all good. I didn't expect to be near my Indy times, which were the product of great training, great atmospherics and (to some degree) tech suits.

    Meet Analysis:

    Saturday:

    50 fly, 31.22

    I had a great reaction, exploded off the blocks, and had a nice clean entry. Came up 1/2 body length ahead on the field. After struggling with starts for the last year, I decided to take Stud's start advice, which just involves a neutral position on the blocks and reaching for the water. I popped up earlier than usual, but that could have been because of the lack of tech suits. I hadn't done a start since Nationals (didn't even bother with one in warm up), so was pleasantly surprised. My stroke felt very bouncy. But I have done zero fast fly since July. My kick was strong, but I just couldn't smooth things out. Faded the last 10 meters though Jimsely said I looked "energetic." The pool was darker and less clean than usual and I had trouble picking up the wall at the end. Still, my previous non-"rubber" Pro time was 31.6. My previous non-Nats B70 time was 30.7. So I didn't feel like this was too bad really. The times ahead of me in the event rankings are one tech suit time and two times from new 45 year old Olympians in my age group.

    50 free, 30.0

    This is my personal worst as a masters. I had another great start, but completely tied up with 15 meters to go, lost my kick and felt choppy. I had hoped to just break 30, and was bummed not to. But I don't feel I can expect much more right now. For some reason, when I'm not in good condition, my free really suffers. It's just not my natural stroke. Still, the time shouldn't have been that close to my fly time.

    Sunday:

    The day started off rather rough. I only got 4 hours sleep Saturday night after a bout of insominia. I had planned to get up at 7:15, but got up at 6:00 am instead after sleep proved impossible. I wasn't nervous at all for this meet, so I think my lack of sleep may have been from over caffeination. I had a tummy ache today too, which was either caused excess GU/gatorade or the untimely arrival of AF or both. I was out of Smart Water and drank Gatorade and Vitamin Water instead, but both taste so sweet and seemed to disagree with me.

    50 breast, 41.8

    Another personal worst. The starter held us forever and I wasn't comfortable on the start. I slipped. (Jimsley could not resist immediately pointing this out after my race.) This is the same thing that happened to me in the 50 evil 2 years ago at this meet in the same lane. After that, I swam somewhat half heartedly and couldn't get my turnover going. I think I was inadequately warmed up possibly, or just a bit out of it. Swimming breaststroke in a kneeskin, moreover, felt like a different stroke. After making strides last year in this stroke, I'm not terribly encouraged to carry on.

    50 back, 33.4:

    I had another great start and came up even with Fall W. Swam well and smoothly for about 35 meters and then lost it again and chopped to the finish in survival mode. Still, given how I felt, I was happy with the time. Aside from Indy, I've swum a 33.4 twice before at Zones, once with a B70 and a slip on the start and once with a Pro. My only secret goal for this meet was to be faster in this event than the winning time at Nats, which I did. With the kind of conditioning I had last summer, I'm sure I could break 33 again even with a kneeskin.


    Commentary:

    Even though I wasn't in great shape and my swims were somewhat sketchy, I'm glad I did the meet. It was great fun. And, having now experienced the effects of lack of race pace training and drylands, I'm anxious to get back to training. My team doesn't start training again until Sept. 2, so I'm on my own until then. I feel like my best training in this summer was the 3 weeks after my Baltic trip where I swam 2x a week with my team. I'm not sure my solo routine works as well in LCM. Even for 50s, a huge amount of conditioning is required to swim fast.

    My shoulders feel all mashed up just from the 50s. I think a recovery swim is in order tomorrow. I cannot even complain b/c Mr. Fort did the Reston Century Ride today.

    My house guests swam extremely well! Jimby swims just as fast without a B70 (despite all that fretting) and Stud posted several personal bests.

    Attached is a pic from SwimShark who came to the meet to cheer us on after her foot surgery. (From left to right: SwimShark, Stud, Michelina, Geoff (former teammate from Indy), me and Little Devi Roddin).

    I have no idea why my computer keeps double posting my blog entries. Sorry!

    Updated August 22nd, 2010 at 09:51 PM by The Fortress

    Categories
    Masters Swim Meets / Events
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  15. LCM Zones, Aug. 21-22

    by , August 22nd, 2010 at 03:53 PM (The FAF AFAP Digest)
    Quick Summary:

    Had a fantastic time hanging out with my swim friends! Had two good swims and two personal worsts. It pretty much went as expected -- I had no easy speed and felt choppy and ploddish. That's what comes of taking 6 weeks off since SCY Nats and not doing much speed work. Each day, I was grateful that I had only signed up for the 4 50s and not been foolishly ambitious. All my 50s (except breast where I slipped on the start) were about the same: great start, great 25, fading painfully and miserably last 15 meters. My expectations were very much in check, so it was all good. I didn't expect to be near my Indy times, which were the product of great training, great atmospherics and (to some degree) tech suits. And I'll happily take my 50 fly/back times.

    Meet Analysis:

    Saturday:

    50 fly, 31.22

    I had a great reaction, exploded off the blocks, and had a nice clean entry. Came up 1/2 body length ahead on the field. After struggling with starts for the last year, I decided to take Stud's start advice, which just involves a neutral position on the blocks and reaching for the water. I popped up earlier than usual, but that could have been because of the lack of tech suits. I hadn't done a start since Nationals (didn't even bother with one in warm up), so was pleasantly surprised. My stroke felt very bouncy. But I have done zero fast fly since July. My kick was strong, but I just couldn't smooth things out. Faded the last 10 meters though Jimsely said I looked "energetic." The pool was darker and less clean than usual and I had trouble picking up the wall at the end. Still, my previous non-"rubber" Pro time was 31.6. My previous non-Nats B70 time was 30.7. So I didn't feel like this was too bad really. The times ahead of me in the event rankings are one tech suit time and two times from new 45 year old Olympians in my age group.

    50 free, 30.0

    This is my personal worst as a masters. I had another great start, but completely tied up with 15 meters to go, lost my kick and felt choppy. I had hopped to break 30, and was bummed not to. But I don't feel I can expect much more right now. For some reason, when I'm not in good condition, my free really suffers. It's just not my natural stroke. Still, the time shouldn't have been that close to my fly time.

    Sunday:

    The day started off rather rough. I only got 4 hours sleep Saturday night after a bout of insominia. I had planned to get up at 7:15, but got up at 6:00 am instead after sleep proved impossible. I wasn't nervous at all for this meet, so I think my lack of sleep may have been from over caffeination. I had a tummy ache today too, which was either caused GU or the untimely arrival of AF or both.

    50 breast, 41.8

    Another personal worst. The starter held us forever and I wasn't comfortable on the start. I slipped. This is the same thing that happened to me in the 50 evil 2 years ago at this meet in the same lane. After that, I swam somewhat half heartedly and couldn't get my turnover going. I think I was inadequately warmed up possibly, or just a bit out of it. Swimming breaststroke in a kneeskin, moreover, felt like a different stroke. After making strides last year in this stroke, I'm not terribly encouraged to carry on.

    50 back, 33.4:

    I had another great start and came up even with Fall W. Swam well and smoothly for about 35 meters and then lost it again and chopped to the finish in survival mode. Still, given how I felt, I was happy with the time. Aside from Indy, I've swum a 33.4 twice before at Zones, once with a B70 and a slip on the start and once with a full body zipper Pro. My only secret goal for this meet was to be faster in this event than the winning time at Nats, which I did. With the kind of conditioning I had last summer, I'm sure I could break 33 again even with a kneeskin.


    Commentary:

    Even though I wasn't in great shape and my swims were somewhat sketchy, I'm glad I did the meet. It was great fun. And, having now experienced the effects of lack of race pace training and drylands, I'm anxious to get back to training. My team doesn't start training again until Sept. 2, so I'm on my own until then. I feel like my best training in this summer was the 3 weeks after my Baltic trip where I swam 2x a week with my team. I'm not sure my solo routine works as well in LCM. Even for 50s, a huge amount of conditioning is required to swim fast.

    My shoulders feel all mashed up just from the 50s. I think a recovery swim is in order tomorrow.

    My house guests swam extremely well! Jimby swims just as fast without a B70 (despite all that fretting) and Stud posted personal bests.

    Attached is a pic from SwimShark who came to the meet to cheer us on after her foot surgery.

    Updated August 22nd, 2010 at 08:20 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  16. Thursday, Thursday, Aug. 19

    by , August 19th, 2010 at 03:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills

    8 x 25 shooters

    3 x (25 AFAP w/fins + 50 EZ)

    100 EZ

    Total: 1550

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    The weekend cannot come soon enough! I can't stand this week's dull taper workouts. I just want to get back to regular training. In retrospect, I wonder if I should have just returned to fairly normal training this week ... I felt like I had more speed when I was doing the Mason workouts or even at the beach. Still feel extremely sloggish and tired in the water now.

    I may have to stop reading blogs as I am having some workout envy. Even Speedo's workout sounded appealing.

    I really enjoyed watching the Pan Pacs last night. It was interesting to see some of the different fly strokes. Cielo has the odd high elbows. And Kukla had a high recovery, almost windmill like, fly. Not many masters have a high recovery fly (Chris and I come to mind). Although I've tried to get away from this somewhat in SCY, Kukla certainly had some amazing momentum using this approach, so it seems fairly suited for a LCM sprint. And the winning Aussie backstroker had a nose clip! I would appreciate it very much if those attending Zones would remind me to wear mine before the 50 back on Sunday.

    On Phelps' failure to qualify for the 400 IM final:

    http://www.washingtonpost.com/wp-dyn...081904535.html

    Updated August 19th, 2010 at 06:00 PM by The Fortress

    Categories
    Swim Workouts
  17. Wed., Aug. 18

    by , August 18th, 2010 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    3 x (4 x 25)
    25s = long breast pullout, shooter, fly drill, glide drill

    3 x (4 x 25)
    25s = easy speed fly, easy, fast breast, easy

    50 EZ

    1 x 50 back kick @ 80% w/fins (26)

    100 EZ

    Total: 1500

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I felt awful in the water today. No speed at all, and my fly felt anemic. Likely just the taper blahs and post-massage blahs (though I didn't have a deep tissue). 3 days to recover and hope some speed comes back. Or, I could be shamed in my duel with the Stud ...

    I was thinking today that I'm so glad I don't have to even think about a turn at Zones this weekend.

    Psych sheet:

    http://www.SwimPhone.com/mobile/meet...=2490#session1.

    Time line:

    http://www.terrapinmasters.org/LC201...10Timeline.pdf.

    B2B:

    Despite the fact that I'm a wimpy sprinter, I did register our geezer relay for the Beach 2 Battleship Iron Tri today. I'm praying for a strong current. I think I need to recruit another relay member for the crazed distance geeks on my team. I don't plan on training for this at all really. I might do some quasi "base building" in September. But my focus will be a SCM meet in Dec. Next year, when I'm 50 (can't come soon enough), I may not engage in this diversion. Thank goodness wetsuits are de rigueur!


    Pan Pac News & Links:

    http://www.usatoday.com/sports/olymp...p=usat.me#tape

    http://www.ocregister.com/sports/pan...ips-pride.html

    http://www.swimmingworldmagazine.com...red%20by%20TYR

    http://www.swimnetwork.com/

    http://www.omegatiming.com/swimming/...s/index_d1.htm

    Updated August 18th, 2010 at 08:10 PM by The Fortress

    Categories
    Swim Workouts
  18. Tuesday, Aug. 17

    by , August 17th, 2010 at 07:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    6 x 50 @ 1:00
    odds = fly drill
    evens = breast drill

    6 x 25 shooters

    3 x (25 AFAP + 50 EZ)

    100 EZ

    Total: 1450


    Massage:

    Had a massage for the first time since Nats. I was told I was very "tight" and that my neck was a "mess." About what I expected since I haven't done much yoga or stretching all summer. That's OK, I needed a mental break this summer from the constant need to be super flexy.


    Commentary:

    I felt a little better in the water today. Just a few more taper workouts to get through. I'm now officially psyched for Zones since the preliminary psych sheets have come out:

    http://www.terrapinmasters.org/LC201...Psych%20v1.pdf.

    The way things stand at the moment, I'm quite pleased with my seeds and heats. I have some friends and competitors in all my heats. And it appears that Stud and I will go mano-a-womano in the 50 free. Excellent! (Jimby is in the next faster heat because he has a Speedo LZR jammer. )

    We're celebrating the second of my 3 children's August birthdays tomorrow. Lil Fort ages up to 10. I told her she's still my "kitten."

    Article on stress:

    http://myfitnessdepot.com/fitness/to...-to-beat-them/.

    My take home lesson wrt swimming: If I get deeked yet again breast, I will have a good laugh this time. (For the record, I am still going to pre-kick. I've been practicing non-undulation on the pulldown.)

    Updated August 17th, 2010 at 08:11 PM by The Fortress

    Categories
    Swim Workouts
  19. Monday, Aug. 16

    by , August 16th, 2010 at 06:38 PM (The FAF AFAP Digest)
    I accomplished everything that was supposed to happen today. Car taken to be fixed, no one smashed into me in my rental car again, no kid pooped in the pool, and we got the newest addition to our family, a 15 week old Maine Coon kitten. Now I just have to wait for the house to cool down. I was about to move out.

    Swim/SCY/Solo:

    Warm up:

    750 various

    Transition Sets:

    8 x 50 @ 1:00
    odds = back kick
    evens = russian breast drill

    8 x 25 shooters
    odds = back evens = belly

    Mini Speed Set:

    5 x (25 AFAP + 50 EZ)

    75 EZ

    Total: 1800

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Felt like absolute crap in the water today, worst in weeks. Don't know if it's the effects of my mini taper or whether the heat is just making me tired. I tossed and turned a lot last night despite two fans going. I am SO looking forward to a frosty night.

    And this is an odd stray thought. I've been noticing the last few weeks that sometimes my fingers and hands feel tired. Could that be from the paddle use?

    I also noticed at the dreadful movie I went to the other night that James Franco looks like Rob Butcher ...

    Lastly, whew, Fort Son, despite not running since last fall, made the cc team today, #2 on varsity.

    One more lastly, here is a destination triathlon:

    http://www.slowtwitch.com/photos/Detailed/136.html

    Attached are some pics of the new addition. (I'm having some trouble uploading; will try again later.) FB link: http://www.facebook.com/album.php?ai...0&id=797920051.

    Updated August 16th, 2010 at 10:41 PM by The Fortress

    Categories
    Swim Workouts
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  20. Sunday, Aug. 15

    by , August 15th, 2010 at 06:15 PM (The FAF AFAP Digest)
    Because of my outdoor pool phobia, I drove to OakMarr this afternoon to catch a shortish taper swim. Upon arriving, I was informed the pool was closed due to kid poop -- again -- and wouldn't open for awhile. So I trudged back home. Seriously, twice in a week this happens to me?! So blighted, I decided to just 1 up QBrain by taking the entire day to pretend I was retired and happy. Tapering always makes me exceedingly lazy anyway. I didn't do even a lick of RC exercises or stretching while at the beach. I see no reason to start now.

    I only have a very short window of opportunity to swim tomorrow b/c of broken car/broken AC and getting our kitten. If need be, I'll just go to my gym pool and swim at night.

    I enjoyed the article on suits in the Washington Post. [ame="http://forums.usms.org/showthread.php?t=17351"]Fina rulemaking: How to run swimming into the ground - U.S. Masters Swimming Discussion Forums[/ame]. I daresay us masters will be more effected by it than the elites. And I am quite glad I have my TRX ready to go after Zones. Core, core, core ...
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