My USMS Page:
Potomac Valley Meet Schedule:
My team, GMUP:
Was super busy today. Only had time for a 45 minute zen run during a beautiful late afternoon while my littlest was at jazz dance. Will do stretching and RC tonight.
Had my GI consult today. Endoscopy is scheduled for next Tuesday. I will be given the "Michael Jackson" sedative. lol If it's an ulcer, it was almost certainly caused by NSAIDs or pylori bacteria. I did use a lot of NSAIDs for a few years while battling tendonitis/shoulder problems. If it's the pylori, I'll have to go on antibiotics and be "really sick" for 10 days, according to the doc. Oh joy. That could interfere with my Fall Ball plans. But I'll enter the meet anyway. On the upside, all my blood work and tests show I'm in great health -- perfect blood pressure, great cholesterol (with high HDL -- http://www.mayoclinic.com/health/cho...levels/CL00001), low resting pulse, etc.
Kick Ass Kick Set:
Tomorrow, I'm swimming with Speedo at noon. Among other things, we're going to do a nasty Tall Paul I haven't done in awhile:
In a 25yd pool, 100's as follows:
- Push off on the opposite side of the starting blocks, kick 7-11 SDK's surfacing into cruise free with a strong 6 beat (overkick)
- at the first wall finish hands first and go immediately into a 10 second all out kick against the wall.
- Stop, then grab the backstroke start bar and go into a back start, 7-9 SDK's then cruise backstroke with a strong 6 beat kick (overkick)...race finish touch on the opposite wall
- immediately start 3rd 25 doing forward "V" scull (on your back, feet out of the water looking toward the opposite side sculling)
- At the final wall when your feet touch pull into the wall then explode with as many SDK's back as you can go before taking a breath then easy free to wall.
Savageman Swim Details:
Here are the swim details for the Savagemen Half Iron:
Water Temperature and Wetsuits
The water temperature at Deep Creek Lake on September 20 is expected to be around 69 degrees. Wetsuits are allowed and encouraged.
The swim course uses an in-water swim start from the park's large swim beach and is a long narrow rectangular course that stays near the Deep Creek State Park shoreline. The swim courses are diagramed in the swim map and video flyover of the swim courses are available on the swim course pages of the SavageMan website.
A combination of large, colored inflatable buoys and smaller, white buoys will mark the swim course. Buoys are to be kept on your right at all times and the large, inflatable buoys will be different colors for the way out and the way back to ease navigation. Both Half-Iron and International courses share the same course to the swim turnaround at a large green inflatable turtle at the State Park Road bridge and then back to the beach area. The International course will turn directly in to the swim exit around a specially marked buoy when the swim returns to the north beach, while Half-Iron course continues straight to a final turn around a very large, floating "signature" buoy before returning to the swim exit at the north beach. Interspersed between the large, inflatable buoys will be smaller white buoys every 60 meters with strobe lights attached to aid sighting and provide a straight line to follow.
If for any reason you are having difficulty, roll on to your back and wave a hand in the air. If you are experiencing a medical emergency, take your swim cap off and also wave that in the air. A boat will come immediately to assist you.
Swim Waves - Tentative Schedule
There will be four waves for the SavageMan Half-Iron and three for the SavageMan International, each with approximately 100-120 participants.
SavageMan Half-Iron Waves
Wave 1 (Half): 8:30 AM (red): Elites, Athenas, Relays, All Females
Wave 2 (Half): 8:37 AM (ivory): M30-39
Wave 3 (Half): 8:44 AM (orange): M40+
Wave 4 (Half): 8:51 AM (dark green): M15-29, Clydedales, Aquavelo
SavageMan International Waves
Wave 5 (Intl): 9:30 AM (day glow green): M15-39, Clydedales, Relays
Wave 6 (Intl): 9:37 AM (silver): F40+, M40+, Athenas
Wave 7 (Intl): 9:44 AM (pink): F15-39
I have no idea if this wave order is normal. Do women usually go before the men and with the elite pros?
Updated September 9th, 2009 at 10:33 PM by The Fortress
I was planning to attend a spin class today but, as Geek noted, the traffic was appalling. So I turned around and went home. Got in 30 minutes of drylands instead and a swim. Stole a couple sets from the mysterious lurking She Puff's 7600 yard (ouch!) Labor Day workout.
external and internal rotators on cable machine, 10 x 3 x 15, each arm
forward lunges w/20 lb DBs, 2 x 15
long arm crunches, 2 x 50
iron monkeys, 3 x 25
flys on cybex machine, 50 x 2 x 10
(didn't like the machine)
hip flexion on yoga ball (back of shoulders on ball, one leg bent, one leg out, lower hips to ground and back up -- very hard)
jazz's RC exercise on wall (scapular wall slide), 2 x 25
3 point arm extensions, 3 x 3 x 15
700 variety swim, kick, drill
3 x through:
1 x 300 free @ 4:00
3 x 150, done as 50 free + 100 kick + 15 wall ups/pull outs @ :15 rest interval (work middle 50 of 100 kick, 6 SDKs off each wall)
extra :30 rest
1 x 50 fast SDK w/fins (went 25, 24, 24)
4 x 200 tempo dolphin kick on back w/fins @ 2:50
I was somewhat tired today from the hard workouts and weights from the last couple days (not to mention much less sleep ). Didn't feel particularly "fast." I am tentatively planning on doing Patrick/Paul's workout from yesterday tomorrow. But I suspect my shoulders may be sore from all the free and the wall ups, so I may kick the aerobic portions.
Updated September 8th, 2009 at 07:49 PM by The Fortress
This was my last regular day of sleeping in. School starts tomorrow here in lovely Fairfax County. My oldest two, of course, aren't that excited about it and are grumbling about their schedules. But my youngest is sooooo happy. And I'm happy for her. She's moved to the GT Center, has a fabulous teacher and only 21 kids in her class. Doesn't get better than that!
After lunch, I went to the gym and did the following:
I've started keeping track on my iphone "note" function so I don't forget what I'm doing. Very handy! I increased weight on most exercises.
leg extensions, 70 x 3 x 15
seated leg curls, 90 x 3 x 15
goblet squats, 50 x 3 x 15
leg press, 310 x 1 x 15, 330 x 1 x 15, 350 x 1 x 15
HS hi row, 140 x 3 x 10
tricep press, 60 x 3 x 15
seated rear delt fly, 70 x 3 x 15
seated straight arm dips for RC, 60 x 2 x 25
windshield wipers, 2 x 25
long arm crunches, 2 x 50
chin ups, 3 x 7
Ran down to the pool to get in a quickie workout before it closed:
500 warm up
15 x 100 free @ 1:40
Total: 2000 meters
Meant to do 20 x 100, but I ran out of time. Was trying to do some free on fairly short rest to quasi prep for the 1.2 mile swim. Kept an fairly even pace the whole way. Perhaps I should do it again at a slightly faster pace to see if I could sustain it; I felt like I got into a fairly decent rhythm/zone. This is the most consecutive freestyle I can recall doing in many ages ...
Order another pair of mirrored goggles today and more nose clips. I broke my last clip today -- egads!
Came home and, instead of drinking endurox, drank wine with some friends. Had our relay mate for Savageman over -- so there was much talk of hills. he and Mr. Fort driven and rode/run the course, so they're much more prepared than me!
Oh, I've heard the WSJ is doing an article on masters swimming.
Updated September 7th, 2009 at 11:50 PM by The Fortress
Yesterday, I took my scheduled Saturday off.
Today, I slept through my team workout. Can't seem to get up at a reasonable hour at all. Oh well, I stole and modified one of Ande's workouts and got a good speed workout in later in the afternoon. Tomorrow will be weights & an aerobic workout hopefully -- if I can wake up! lol Friends over for a barbecue in the late afternoon so I can't dally all day.
700 variety swim, kick, drill
5 x 100 backstroke kick @ 1:45 @ 70-75% w/10-8-8-8 SDKs per 25
6 x (25 AFAP fly + 25 EZ)
4 x 100 backstroke kick @ 2:15 @ 85-90% w/12, 10, 10, 10, 10 SDKs per 25
(Went 58, 58, 56, 56)
(Had meant these to be at 80%, but missed the boat on the first one, so just kept going at the slightly higher speed)
6 x (25 AFAP back + 25 EZ)
3 x 100 backstroke kick @ 2:15 @ 90% w/12, 10, 10, 10 SDKs
6 x (25 AFAP breast + 25 EZ)
2 x 100 backstroke kick @ 2:30 @ 95% w/ 13, 11, 11, 11 SDKs per 25
50 EZ inbetween
(Went 56, 55)
6 x (25 AFAP free + 25 EZ)
1 x 100 backstroke kick @ 100% w/ 14, 12, 12 12 SDKs per 25
Swim = 1750
Kick = 2500
I ordered a wetsuit! Decided to buy instead of rent b/c I think I'll have occasion to use it again.
Had my iphone stolen at the movies last night. It rots when grown adults or teenagers have to steal someone's cell phone. I left it for only a few seconds ... Got a new iphone today with a tracking device. It's ever stolen again, I will hunt the thief down.
Updated September 7th, 2009 at 09:51 PM by The Fortress
This afternoon, I dropped one kid off for a playdate and went to the gym and worked out until I had to pick up another from practice:
Core/Dryland: 50 min
Bicycles, 3 x 50
Long arm crunches, 3 x 50
Cable twists w/yoga ball, 40 x 3 x 15, each side
Forward lunges, 3 x 15 w/10 lb DBs
Total ab machine, 100 x 3 x 25
Back extensions w/10 lb DB, 3 x15
Chin ups, 3 x 7
Squat swing, 25 x 3 x 15
External rotators, 10 x 3 x 15, each arm
I always thought bicycles were too easy, but not so much if you do a lot of them.
The squat swings with the plate are from http://www.ab-core-and-stomach-exerc...-workouts.html. (I need to review some of these exercises again.) This particular exercise seem to always tweak my left teres muscles when doing it, though it feels fine now.
I've re-started the chin up/pull up project. I'm thinking of sticking to chin ups this go round, as they don't seem to put as much stress on the knuckles of my right thumb and index finger, which can get cranky.
Here's an interesting article a friend sent me regarding core work:
Ellipse: 20 min
20 minutes, moderate pace
10 minutes of stretching the legs and eating a balance bar.
Then hopped in the outdoor pool for a quick recovery/hypoxic workout. Beautiful day to swim outdoors.
Swim/SCM/Solo: 50 min
650 swim, kick, drill
40 x 25 w/fins
1-10: dolphin kick on belly @ :35
11-20: dolphin kick on side @ :40
21-30: dolphin kick on back @ :35
extra 30 seconds rest
31-40: easy speed fly w/8-9 SDKs @ :40
Note: Fly feels a bit off when my hamstrings are sore and tight.
Total: 1750 meters
Note: I think in the future I might track my swimming and kicking yardage to see what % of kicking I'm really doing. Of course, much of my "swimming" can be kicking too as I do extended SDKs often.
Speedo and I are planning to do a couple sprint oriented workouts together at noon next week. Looking forward to it!
Updated September 4th, 2009 at 06:21 PM by The Fortress
HS hi row, 140 x 3 x 10
HS bench press, 80 x 3 x 8
rear delt fly, 55 x 3 x 15
bicep curl w/BB, 30 x 2 x 15, 40 x 1 x 12
leg extension, 60 x 3 x 15
seated leg curl, 60 x 1 x 15, 70 x 1 x 15, 80 x 1 x 15
standing overhand single arm push on double cable machine, 25 x 3 x 15, each arm
hip hinges w/12.5 lb DBs, 3 x 10 each leg
goblet squats, 40 x 3 x 15
leg adductors, 80 x 3 x 15
external and internal rotators, 10 x 2 x 15, each arm
3 point arm extensions, 2 x 15
elevated crunches w/med ball, 2 x 15
dead bugs on bosu, 2 x 25
decline reverse crunches, 3 x 20
10 minutes of stretching
Got in a longer session today, though I still kept the amount of weight conservative as I ramp up again. I've decided I'm going to do more leg work in the gym. In the past, I've done very little -- just squats and maybe a leg press here and there. I'm going to add in leg extensions and seated leg curls with a small-ish range of motion.
My legs were slightly sore today from the run -- that's what I get for not running for over 2 months ... I could feel my core muscles too; and those are usually never sore.
Ran across this article/study on ab work. I was a bit surprised by the rankings of core exercise. I would have expected the ab roller and planks to be higher.
Chlorine posted this on the forum and it also looks worth looking at:
I'm heading to Mason tonight and will update my blog with my swim later. This will likely be one of my last Tuesday/Thursday night sessions, as my kids' practices/dinner/homework tend to interfere with me getting to these practices during the school year and Mr. Fort is often working/traveling. So I will become a Sunday regular once again. I've heard this Sunday's practice will not contain one stroke of freestyle ...
I sent in my transfer of affiliation form to re-join GMUP. Though I LOVED swimming with all my Academy Bullets teammates at Nationals. It should be effective by the Sprint Classic. I'll just need to swim the Fall Ball, if I do, unattached.
200 IM drill
8 x 50 kick w/fins @ :50
2 x (3 dolphin kick on back, 1 dolphin kick on side)
6 x 125 @ 1:45 (100 free/25 stroke)
(I worked the free, cruised the last 25)
4 x 100 kick @ 1:50
(I did these fast with fins to get some speed work in and went :59-1:00 backstroke kick)
6 x 75 @ 1:10 (25 stroke/25 free/25 stroke)
(I'm not a fan of changing from stroke to free this much. But others love it.)
extra :30 seconds rest
6 x 100 pull @ 1:20
(I did backstroke kick w/fins and held around 1:03s.)
4 x 25
#1 UW dolphin kick off blocks
#3 fast off blocks
Updated September 4th, 2009 at 10:47 AM by The Fortress
It's a beautiful sunny day in the 70s here, so it was time for a run even though my running legs have utterly vanished from disuse. Went on a slow 5 mile zen trail run. Walked some on the up on mile 4. Took a water break and, as Pete would say, a nature break along the way. It was lovely.
I'm going to hop on my bike shortly for a quick 30 minute spin before heading off to fall kickoff night at our high school where my two oldest will get their schedules.
Here's another article for P & Q. Jazz can critique.
HS hi row, 130 x 3 x 10
tricep press, 55 x 3 x 10
bench press, 70 x 3 x 10
deadlift, 90 x 3 x 10
cable twist w/yoga ball, 40 x 3 x 15, each side
dead bugs on bosu, 3 x 15
windshield wipers, 3 x 20
incline crunch, 1 x 25 (didn't feel so hot ...)
external/internal rotators, 10 x 2 x 15, each side
push ups, 2 x 15
prone scapular scrunches, 2 x 25
Because of taper, vacation and the plague, I've only lifted once in the last 5 weeks or so. Definitely felt weaker, especially on the hi row. Reduced weights from max so as not to kill myself with excess soreness right outta the box. Doing 3 sets instead of 2 is my "endurance" phase. How's that for scientific? I think I may alternate periods of power lifting and speed lifting like Lezak does but on shorter cycles. I liked doing the explosive lifting I did a little bit before my last taper. Want to do more of it and more plyos this fall.
I also noticed this comment by Lezak on Quick's blog:
Using more free weights and machines that are independent for each side of the body are the best. If there are hammer strength machines in your gym, those are the best to use to get the most out of each arm or leg independently. You need to learn to balance each side in the gym like you would do in the swimming pool.
I haven't done this type of work at all. I should probably change this, except I'm not all that fond of doing leg curls and extensions he does in lieu of squats and dead lifts.
I have been abysmal about doing RC work lately as well. However, my shoulders feel fine at the moment, so hopefully I have dodged the shoulder pain that usually comes with RC absenteeism.
Wasn't sure I was ready to swim with the team after the last week, but decided to HTFU and drive out to Mason. Tons of traffic heading into Mason, and I arrived 15 minutes late. I missed most of the structured warm up, and can't remember what it was. It was a fin night for me.
600 or so variety swim, kick, drill
12 x 100, done as:
3 x (3 x 100 free @ 1:20, 1 x 100 IM @ 1:40)
Not sure I was really warmed up enough for these. It was a challenge to get through this set with my queasy tummy.
50 AFAP off the blocks
I just pushed off, as I didn't feel like crawling out of the water. Went a 25 on backstroke. Because of the lack of recovery, this felt more like the second 50 of a 100.
50 EZ (was supposed to do 100 EZ)
14 x 75, done as:
2 x (5 x 75 pull @ 1:00 + 2 x 75 kick @ 1:40)
I kicked all 14. I worked the ones @ 1:00 and cruised the other 2 for recovery. Went 47-48 on the first set of 5 and 48-49 on the second set of 5.
The team was done, but because I arrived late, I did an extra set:
16 x 25 UW shooters @ :30
8 on belly, 8 on back
(This 3550 was much harder than the 4000 I did yesterday!)
Chatted with my coach a bit about the upcoming half ironman relay swim. She did one earlier this summer as well and swam around 30 minutes. She said she got caught in the middle of the pack on the start and the crowd and limbs akimbo freaked her out a bit. She said she rolled over and did backstroke some to breathe. I think I'm going to need to sprint some at the start to avoid this.
Here is the order of events for the Fall Ball on Sept. 26:
1/2* 4 x 100 IM Relay
3/4 200 Back
5/6 50 Free
7/8 100 Fly
9/10* 4 x 50 Back Relay
11/12* 4 x 50 Fly Relay
13/14 100 Back
15/16 200 Free
17/18 100 Breast
19/20* 4 x 50 Free Relay
21/22* 4 x 50 Breast Relay
23/24 200 Fly
25/26 100 Free
27/28 200 Breast
29/30 200 IM
31/32* 4 x 50 Mix Up Med Relay
Not sure what to swim with this odd line up. I might sign up for the 200 and 100 back. Not sure if there's enough rest for me between them though. 200 backs wipe me out completely.
Exercise as addictive as heroin?
Upcoming feature film:
Jim has asked me to announce that the latest Thornton Twins Production will be released shortly. As we haven't seen a joint production for some time, I'm sure we'll all be riveted. I don't even know the topic to drop a tantalizing hint; as Jim would say, "It is coming ..."
Updated September 1st, 2009 at 11:59 PM by The Fortress
Did nothing yesterday after a trying night the night before that rendered me largely useless for the day. Felt vaguely better today and was determined to get in the pool. I stole Patrick's 11 x "300" pyramid set from awhile back and adapted it.
700 variety warm up
Main set/Aerobic work: 11 x "300"
Took about 30 seconds rest between "300s" or so.
12 x 25 breaststroke @ :30, working on squeezing elbows together and quick recovery
6 x 50 flutter kick w/board @ :50
4 x 75 single arm fly @ :20 RI
3 x 100 backstroke @ 1:45
(7-8 SDKs off each wall)
2 x 150 free @ :20 RI
1 x 300 free @ :20 RI
2 x 150 free @ :20 RI
3 x 100 back @ 1:45
4 x 75 single arm fly @ :20 RI
6 x 50 backstroke kick w/fins @ :45
12 x 25, odds = Br pull, evens = front scull
It felt good to be in and gliding around in the water, though I did nothing fast.
I went to my doc today, as I was still very nauseous and it had been a week. After a couple tests, it was determined that I'm anemic and had some GI bleeding last week. Could be a nasty bacteria wrecking havoc on my system. Have to go see a gastroenteroligst and have an endoscopy. Oh joy. In the meantime, I'm starting on nexium so hopefully I'll be able to actually exercise in some meaningful way. I wish I had been on an exotic tropical vacation and gotten parasites instead. Geez! I'm craving some salads and tomatoes from my garden ...
As for Mr. Fort, he's had tons of blood work that has ruled out some blood disorders such as hemolytic anemia. He had a bone marrow biopsy and more blood work today. Results in a couple weeks. Seems likely to be a mild case of MDS, though he could be a rogue mutant with weird blood counts. So we are somewhat cautiously optimistic. He was biking with a tri group in Wilmington last week and exceeding 30 mph, so I don't think it's too dire yet. It'd be nice if we were both healthy. We are very healthy (possibly) unhealthy people.
Spent the night at high school sports parents meetings. Fort Son is doing cross country and Mini Fort shocked the crap (for Q) out of me by trying out for the volleyball team. (Unlike me, she's always excelled at ball sports -- still, volleyball?! Not sure how this will work with USA swimming ...) I am trying to be a bad parent and escape over volunteerism. It has not escaped my attention that many of the parent volunteers look in dire need of some exercise. And, really, there's only so many hours in the damn day! I'm already committed to do X,Y and Z during this school year. I love summer, but I am, I must admit, finally looking forward to the kids going back to school next Tuesday. (Except for the getting up earlier part. I slept in until 10:00 today after staying up until 1:00 waiting for Mini Fort to get home from a concert.)
Check this out Patrick and Q!
Updated September 1st, 2009 at 12:22 AM by The Fortress
It's been a rough few days. When I continued to feel ill at the beach, I called my doctor. He believes I have gastritis. I've never had that before, it's horrible! Not sure how I got it -- could be an underlying infection, contaminated ocean water, etc. I don't think one margarita constitutes overindulgence, so that's not it.
Took the day off yesterday. Had to drive home from the beach anyway. Finally slept through the night last night. Did an easy 40 spin on my bike. That's all I could do without feeling nauseous. I feel somewhat better today. Hoping I can get back in the pool tomorrow. It's not been a very productive last 10 days or so, that's for sure. But crap happens.
Well, things were going splendidly until I got what seems to be a nasty stomach virus a couple days ago. (Why do these things always strike in the middle of the night?) I don't fret over colds and such much, but I'm a real ninny about tummy upsets. I didn't do anything yesterday but sit in my beach chair and do my beach reading. Which wasn't so bad really, very relaxing.
Today was a red flag day at the beach, so I dutifully trundled off to the YWCA for a quick workout. I was still feeling a bit queasy, so I don't think it even rose to the level of yoga swimming. lol The otudoor pool was very hot -- ugh! And I was going so slow that initially I thought the pool might be SCM ... But at least I was in the water working on my streamlines and such.
750 variety kick, swim, drill
4 x 50 flutter kick w/board @ 1:00
10 x 100 @ 1:50
Odds = free, evens = backstroke kick
10 x 50 w/fins @ 1:00
odds = breast pull working on squeezing elbows together
evens = dolphin kick on side, alternating left and right
10 x 50 w/fins @ 1:00
25 easy speed fly + 25 front scull
Did the same workout as yesterday. Could be a first in the annals of Fort history. Went for my approximately 1.7 mile swim + 1.7 mile run back on the beach. It took about 55 minutes, so I don't think I had an too much of a cheater current. If I had gone later in the day, the waves were even more mellow. Again, no nasty jellyfish to ruin the swim. This is definitely harder on the shoulders though so, despite the ease of it, I'll probably make the drive out to the YWCA tomorrow.
I went to a tri store today to get some of Geek's famed 2XU bike shorts for Mr. Fort. While there, I checked out their wetsuits a bit. Lordy! These things don't compare to a B70 AT ALL. The 2009 2XU wetsuit, for example, is 5 mm thick and made of 39 cell neoprene. I don't think I've ever seen anything so thick, squishy and seemingly buoyant in my life. It bore no resemblance to a swim skin. The next time someone says I'm swimming in a wetsuit, I'm going to kick their ass! Yeesh! And I'm no expert, but it appears there's been a leap forward in wetsuit technology from 2007 to 2009 in terms of thickness and buoyancy.
The other hot new thing in the tri store were the recovery compression socks for cyclists and runners. I'm told you wear these after a workout to promote muscle recovery. Though you see some athletes actually running or biking in them ... They also come in black so the guys can wear them to work ... I'm thinking there could be a swim adaptation for these socks. Nice recovery after an intense kick/fin workout.
Adding a few more pics from Nats. SwimRobin caught the first shot on the left of THT members, one gone a bit crazy as usual. Next is a pic of our girl Champ 200 free relay, then a pic of bloggers Chicken of the Sea, me and Bobinator, then a pic of blogger FlyQueen (the "wifey") and me. (Sizing is askew on a couple, probably cuz I pulled them off FB. My own pics are on my other computer at home.)
Updated August 26th, 2009 at 01:12 AM by The Fortress
Well, it wasn't too rough today, so there was no excuse not to venture into the OW. And it was an enjoyable break from the usual walls. I swam a course my husband had measured with his bike computer as 1.7 miles on the road. I must have swum 2+ miles with the zig zagging and having to swim back out past the surfers several times. And there were no jellyfish! The only bummer was that I lost my goggles when I got hit by a huge wave on the way to shore. Luckily, I have others.
Then I ran back along the beach. And it didn't even feel too dreadful!
Now, after a day of sun and surf, it's almost time for my margarita! Sleep be damned.
Made it the YMCA before it closes for the rest of the week. Not a bad pool. Very shallow, especially at one end, but a cool temperature. I went in the early to mid afternoon to avoid it being closed due to late afternoon thunderstorms. The storms never came, so I was happily able to sit on the beach for a couple hours after my workout.
Usual 700 variety swim, kick, drill
16 x 200 w/fins, done with descending intervals as:
4 x 200 free @ 3:00
4 x 200 backstroke kick @ 2:50
4 x 200 free @ 2:40
4 x 200 backstroke kick @ 2:30 (had 7-8 seconds rest on these)
No extra rest between. It wasn't as terrible and dull as I feared. It's nice to combine the mid-D with some early season kicking. I'm big fan of kicking a lot in early season. Not 2 days like Wolfy has managed, , but maybe a couple months of it.
5 x 50 breast pull @ 1:00
5 x 50 dolphin kick on back @ :50
Did my RC exercises even! I may swim in the ocean tomorrow if it's not as rough rather than driving to the YWCA (which apparently is open next week -- it will be mobbed with tris I'm sure). They rescued 25-30 people at Wrightsville Beach yesterday because of the rough currents.
Took a rest day yesterday to drive to the beach.
Wanted to swim today. No go. Couldn't swim in the ocean. It was too rough, and they closed the beach for awhile. There were jet skis circling for a long while -- I hope it wasn't a drowning.
Tried to go swim at the Wilmington YMCA. Drove there and thunderstorm started. Even though it is an indoor pool, they closed it, so I was out of luck. The Y is closed starting Monday for the rest of the week.
Thought about going on a run. But after sitting on the beach all day, running is TOO hard. I have no running legs. I'm sort of worried they're gone for good.
I'm going to investigate other places to swim around here if the ocean stays like this. I think it is supposed to be calmer later in the week. Really hoping this week isn't going to be a workout disaster, since I already took one week off.
Surfing would be good core work -- but I haven't surfed in many years.
Updated August 22nd, 2009 at 08:21 PM by The Fortress
Drove out to Mason with my little one in tow.
2 x 150 kick
2 x 75 drill
2 x 75 ? (I did shooters)
400 IM kick
75 kick/25 swim
I was somewhat flabbergasted to see this set at the start of a SCY season after the pool had been closed for two weeks! I thought I'd be lounging around doing aerobic work ...
24 x 50 @ 1:00
2 EZ, 1 AFAP (every other AFAP from a dive, extra 30 seconds rest on dive ones)
I did all the fast ones backstroke with fins. Went 6 24s and 2 25s.
2 x 250 pull w/some breathing pattern
I did backstroke kick at a pretty quick pace instead.
I'm leaving for the beach in NC for a week tomorrow. I plan to swim in the ocean some. I may look for a wet suit when I'm down there. There's also a Y close by that I swam at last year. My only concern is the weights. I think there was a really subpar weight room at the Y. My hammies are still slightly sore from the squats the other day.
Fall Meet Plan:
I have a tentative meet plan for the fall:
1. Sept. 26 DCAC's Fall Ball
(I may swim the 100 and 200 back at this meet. There are no 50s except for the 50 free and I'll sort of be in aerobic mode. Well, for me.)
2. Oct. 27 Sprint Classic at GMU
(unless Mr. Fort runs the MCM)
(Looked at the order of events. Not sure whether to start with 50 back or 100 fly. Last year, I opted for the 100 fly.)
3. Nov., Thanksgiving SCM Meet at Freedom Center
4. Dec, SCM Zones at Flushing Meadow Queens, NY
(This is the pool I almost swam at last May before my meet entries were lost. Not sure exactly when the meet is yet, but I know a bid has been placed. I may only swim one day at this meet, depending on life. I hope it's not the first weekend of Dec. immediately after the Thanksgiving meet here.)
Updated August 20th, 2009 at 11:15 PM by The Fortress
45 minute spin:
Only had time for a 45 minute spin on my indoor cycle today. I had planned a run, but my usual desire to run seems somehow to have deserted me. It's just too hot and my allergies are acting up.
Spent a bit of time writing a very brief piece on the benefits of weight lifting for a new USMS Swimmer feature called "Both Sides of the Lane Line." I'm now waiting to see if my worthy (he would say superior) opponent in this endeavor will, as usual, put lipstick on a pig.
Updated August 19th, 2009 at 10:54 PM by The Fortress
Made it back to the gym today. Took it pretty easy and started at relatively light weight. Had a 15 minute chat break in the middle, which halted possible obsessive over exertion.
standing lat pulldowns, 100 x 3 x 12
seated narrow grip row, 70 x 3 x 12
goblet squats, 30 x 3 x 15
alternating hammers, 15 x 2 x 30
rear delt flys, 12.5 x 2 x 12
elevated crunches, 3 x 25
total ab machine, 100 x 2 x 25
external and internal rotators, 10 x 2 x 15, each arm
prone scapular scrunches w/handweights, 2 x 25
3 position arm extensions, 3 x 2 x 15
No stretching. My bad, haven't stretched since before Nationals ... Someone at Nationals asked me how I maintain flexibility with as little stretching as I do. I guess I'm pretty naturally flexible, but I could certainly improve/make some inroads in this area.
Journeyed to Mason tonight. Was somewhat bummed to see the pool back to SCY. The practice was very lightly attended -- I suspect many are on vacation.
300 swim/300 kick/300 pull (I drilled the 300 pull)
200 swim/200 IM drill (I missed one 200 b/c of chatting)
2 x (50 dolphin kick on back + 25 shooter + 25 scull)
10 x 75 kick w/fins @ 1:20
#1 = first 25 fast
#2 = second 25 fast
#3 = third 25 fast
#4 = fast
#5 = easy
(I think I was the only one following the prescribed "fast" portions. lol. Bunch of lazy kickers!)
4 x 150 free @ 2:05 @ 85%
4 x 100 @ 1:50, 75 stroke + 25 free, descend
4 x 75 @ 85% @ 1:05
4 x 50 stroke @ 1:00, descend
I was racin' on the first set. Took off like a bat out of hell on the first 150 ... not sure about that thought process ... Didn't back down and felt like puking at the end of the 4 x 150. The next 4 x 100 was a bit of an epic fail, and ended up being pure recovery swimming. Then I was back at it on the 75s. I managed to descend the last set decently, as written, with an extremely slow first 50.
Chatted with Wally in the hottub after practice. As an experiment, he gave up weights for 3 months over the summer in favor of more pool time. He was not impressed with the results, and is headed back to the gym.
Drank a fully loaded Gatorade during practice tonight. This doesn't seem to agree with me. I think I need to restrict my Gatorade or G2 intake to after practice or else dilute it.
I woke up today and absolutely nothing hurt, ached, twinged, or was sore. What a bizarre feeling! So I set about remedying that state of affairs. Didn't feel that my aerobic conditioning had completely deserted me in the pool. I'm sure hitting the gym tomorrow will feel worse.
700 variety swim, kick, drill
10 x 200 @ 2:45 (Yes, that's right. lol)
100 free/100 backstroke kick
20 x 50 kick w/fins @ 45
#1-10 = backstroke kick, SDK to 15 meter mark each length
#11-20 = flutter kick w/board
10 x 50
#1-5 = Br pull @ 1:00 working on wider scull, felt slow
#6-10 = single arm fly drill @ :50
Just planning some aerobic work for the next few weeks. If anyone has any good suggestions about sets to prep for my OW swim in Sept., I'm all ears. I plan on doing plenty of kicking the next couple months as well.
I need to plan a meet schedule for this fall. I will likely swim at the Fall Ball hosted by DCAC on Sept. 26. (The next day is the swim wedding of the century! ) I'm a little bummed I can't defend my sprint title at the Sprint Classic in October, but I believe that's the same day as the Marine Corp Marathon. We'll see if Mr. Fort ends up doing that. He made it through the Savageman bike course yesterday and up all the brutal hills.
I've attached a few photos that a friend of Jim's took during my 50 back race. I look pretty muscle-y in the backstroke start shot. And I couldn't resist -- I got a shot of my little one upside down in the air at Kennywood. Love that shot.
Updated August 17th, 2009 at 07:51 PM by The Fortress
Finishing off my week of being a slacker.
I did walk several miles around the Kennywood Amusement Park in Pittsburgh yesterday with family and friends. In 100 degree heat, no less. Love the Phantom's Revenge!!!
Today, I just drove home from Pittsburgh with my kids and a friend. I let my two Savageman relay partners take a detour to Deep Creek without me to bike and run on the murderous course. Not a twinge of guilt!
I think I'll exercise tomorrow ... though I won't make like Sprinticus for awhile.
Here's my 50 back video from Nationals filmed by Jimby. Haven't seen the one Hulk filmed yet. It's pretty much like I remembered it -- conservative on the start, good breakout, and running out of gas about 5 meters before the flags. (Ande says I must learn how to split 50s appropriately! lol) Still, so happy to break 32!
[ame="http://www.youtube.com/watch?v=S_QnCTP2n2w&feature=player_embedded"]YouTube - Leslie's 50 LCM Backstroke National Championship Performance[/ame]