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My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Saturday, May 30

    by , May 30th, 2009 at 07:34 PM (The FAF AFAP Digest)
    Run:

    Went on a 4 mile trail run. Rather subpar because of wheezing. One of the soccer fields my daughter plays at seems to bother me particularly. It's also been raining quite frequently, and mold does not agree with me. Running in the DC area in the spring is a challlenge.

    Food:

    Breakfast: omelet with cheese, mango
    Lunch: Salad with romaine, salmon, tomato, avocado, flax seed, peppers, pomegranate seeds
    Post run snack: 12 oz G2, yogurt, nuts
    Pre-dinner snack: plum
    Dinner: Steak, broccoli, salad, glass of chardonnay

    Updated May 30th, 2009 at 09:32 PM by The Fortress

    Categories
    Running
  2. Sprinting Savagely, Friday, May 29

    by , May 29th, 2009 at 05:57 PM (The FAF AFAP Digest)
    Weights/Core:

    Before I left for the gym, Mr. Fort showed me some of the exercises he's doing with his trainer to help rehab/strengthen his hip(s). I tried a few out today, including a couple involving lateral plyo-type movements. Probably about time for me to start adding a plyo component to my drylands anyway. Unfortunately, I was a bit too preoccupied with them, and left most of the lifting until the end. That wasn't too bright. (I had the mental image of Q saying "large muscles first."). Tried to bench press at the end, but I was just too tired.

    seated narrow grip row, 90 x 1 x 5, 100 x 1 x 5, 110 x 2 x 10
    back squats w/45 lb bar, 3 x 15
    dead lift, 135 x 1 x 5, 135 x 1 x 4
    (This was too heavy, a "failure." I'll have to go back to a lighter weight. I was just too lazy to take off the 2 45 lb weights and re-do the weight amount. We don't have micro-weights at my gym, so any increase is always a 10 pound minimum.)
    cable twist w/yoga ball, 45 x 2 x 15, each side
    back extensions w/25 lb weight, 4 x 15
    recline hip abductors, 110 x 2 x 10
    (I think I'm going to stop doing these. For some reason, this particular exercise seems to bother my left hip. I hadn't done it for months then did it the other day and now I notice a twinge.)
    external rotators, 10 x 2 x 15, each side
    arm extensions, 3 x 3 x 15
    elevated crunches w/med ball, 2 x 25
    hip hinges w/12 lb DBs, 1 x 15 on left leg

    3 rounds of:

    1. plyo type hop:

    Round 1: Modified bench hops for 1:00. They're done with your hands in the middle of the bench with your body at one side. You "hop" over the bench with both legs, hopping back and forth from side to side over the bench. If you go fast, it's not easy. (Mr. Fort did this exercise for 2:00 with his trainer and can hold the plank far longer than me. Very embarrassing ...)

    Round 2: Same as in round one, only you hop on one leg. So go from your right leg to your left leg back and forth over the bench.

    Round 3: Hands held out to sides. 1 forward lunge with left leg, 1 forward lunge with right leg + broad jump. Repeat 20 x.

    2. Planks for 1:00, one regular, one on right side, one on left side

    Tip to make planks harder: If you're really good at these (Tim, Chris), you can put your forearm(s) on a foam roller. This recruits the core stabilization muscles even more, and is particularly hard on a side plank.

    3. leg or hip stretch

    4. 1 x 25 push ups

    10 minutes of stretching


    Swim/SCY/ Solo:

    Stole and modified Patrick's workout from yesterday. He described it as "yoga swimming," but I did it as a kick ass sprint workout. And it kicked my ass.

    Warm up:

    700 variety swim, kick, drill

    Main set:

    16 x 25 UW shooters w/MF (4 belly, 4 left side, 4 right side, 4 back)
    4 x 100 dolphin kick @ 2:00
    #1: easy speed
    #2 & 4: 2nd & 4th 25 fast
    #3 & 5: 1st & 3rd 25 fast
    2 x 100 easy free w/snorkel
    4 x (50 back w/fins AFAP + 50 EZ @ 2:30)
    (went 26 (cramp), 25, 25.5, 25)
    50 EZ

    10 x 25
    odds free @ 90%, evens EZ
    3 x 100 IM, easy speed @ 1:50
    1 x 100 easy free w/snorkel
    2 x (50 back w/fins AFAP + 50 EZ @ 3:00)
    (went 25s)
    50 EZ

    4 x 25 UW back shooter
    2 x 100 BR w/MF, last 25 AFAP
    1 x 100 easy free w/snorkel
    1 x (50 back AFAP + 50 EZ) (went 25)

    100 C/D

    Total: 3650

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

    Ack! I hadn't used my snorkel in a long while. I'm back to absolute beginner status. It was really quite unpleasant to use.
    These 50 backs are my fastest ever in practice. I think the fastest I've ever gone is 25.5 during a taper. So it's encouraging that I was regularly hitting 25 here after weights and a hard double yesterday. I'm usually more around the 26.5-27 range. I should probably put lactate sets as a "local" blog category so I can keep track of them better.

    Food:

    Breakfast: oatmeal with 1/2 apple, blueberries
    Post Weights Snack: balance bar, 12 oz G2
    Lunch: Salad with romaine, salmon, peppers, tomatoes, sprouts, flax seeds, avocado; whole grain wheat crackers with hummus
    Post Swim Snack: yogurt, papaya, nuts
    Dinner plans: Veal chops, sauteed veggies, some kind of salad

    I'm hoping my veggy garden does well this summer and is not overrun by rabbits or ground hogs or other pests. I can't believe my daughters think bunnies are cute!

    Savageman!

    It's done. I'm signed up for the half iron Savageman relay. This is a birthday present to Mr. Fort. http://www.savagemantri.org/ I'm planning to draft off Mulie who will still have to bike and run. I have no idea whatsoever how long it takes to swim 1.2 miles in a lake. Anyone? I'm just glad I don't have to do the murderous bike segment.

    200 back:

    I'm thinking that the 200 back I swim on June 14 will be it for the season. After reading one of Ande's latest tips, I think I will go for a 50 split in my 200 back at Nats. Otherwise, 50 back, my best event, is the last one of the meet after three days of swimming.

    Updated May 30th, 2009 at 06:14 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Spin + Swim, Thursday, May 28

    by , May 28th, 2009 at 05:51 PM (The FAF AFAP Digest)
    After giving up potato chips last night, I fell asleep almost an hour earlier than normal. Woke up with a lot of energy. Decided to go to my first am spin class in a couple months.

    60 minute spin

    Wasn't too bad. I didn't kill it, as I was planning to swim later. But pretty fun. Why is standing and biking at an 8-9 level easier than sitting and biking at a 7?

    Core/RC Work:

    incline crunches w/10 lb weight over head, 2 x 25
    elevated crunches w/med ball, 2 x 25
    V Ups w/med ball, 2 x 15
    crunches on bench w/10 lb DB held by feet
    external rotators, 10 x 2 x 15, each side
    prone scapular scrunches w/hand weights, 2 x 25
    arm extensions w/3 lb hand weights, 2 x 15 forward, V, side

    10 minutes of stretching

    Swim/SCY Solo:

    Warm up:

    750 variety warm up of swim, kick & drills

    10 x 25
    odds, backstroke shooter, no fins
    evens, easy

    Main Set:

    10 x 25 fly w/fins @ :35
    4 x 100 kick w/fins @ 2:00,
    Amanda Weir style:
    6 SDKs on first 25, 8 SDKs on second 25, 10 SDKs on third 25, UW shooter on last 25
    (This was NOT easy!)
    100 EZ

    10 x 25 fly w/fins @ :40
    4 x 100 @ 2:00, done:
    25 fast doggie paddle drill, 25 easy dolphin kick on back, 25 fast breast, 25 easy dolphin kick on back
    100 EZ

    10 x 25 fly w/fins @ :40
    4 x 100 backstroke kick @ 2:00
    75 EZ kick, speed into last turn and blast last 25 AFAP with 10 SDKs
    100 EZ

    Speed Work:

    10 x 25
    odds, AFAP free
    evens EZ

    100 EZ

    Total: 3600

    BTW, I really like the workout Patrick posted earlier today. I think I'll do that tomorrow. Or perhaps after another lactate set day.

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

    Nutrition Update:

    My 10 week+ effort to see if food = drug started today. (I realize 10 weeks probably isn't long enough to see lasting benefits -- is it? -- but I thought I'd reevaluate progress then.

    I don't plan to blog it every day and bore everyone to tears. Perhaps just to get me going. Here's what I ate/plan to eat today:

    Breakfast:
    (Forgot about the "no bread rule" right outta the box. lol)

    1 slice whole grain wheat bread w/peanut butter
    blueberries

    Post Spin Snack:

    12 oz G2 (I know it's got sugar, but RecoverWrong makes me nauseous)
    high protein balance bar

    Lunch:

    Salad: romaine lettuce, avocado, tomatoes, grilled chicken, pomegranate arils (probably the only seed I like), currants

    Post Swim Snack:

    banana, plum, cherries and a couple of slices of grilled chicken

    Dinner:

    salmon (thank god my kids love this!)
    broccoli
    tomatoes

    (I won't eat the rice or pasta I make my kids.)

    (If I cheat, I'll edit)

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

    CrossFit on Stretching:

    Crazy's comment about stretching for 30 minutes got me thinking. I found this article called Hamstrung on the crossfit website. Here's the preamble to it:

    Stretching sucks. It does. There, it's been said. You can't brag about your best stretching time, you don't get to write your stretch PR on the wall, and there is no immediate "Fran"-like gratification that you are really tough. And despite the fact that flexibility is one of the ten CrossFit pillars of complete, well-balanced fitness, increasing flexibility potential remains the ungreased squeaky wheel of most athletes' training programming. According to the ten general physical skills list, flexibility is allegedly as important as power or strength. So why don't we take it more seriously? Because, typically, we simply fail to frame flexibility in terms that are important to us: increasing performance.

    Stop kidding yourself. Lacking flexibility in crucial areas has a crushing impact on your athletic abilities; to say nothing of the host of pains and problems that inflexibility predisposes you to. If you know you have tight hips, calves, hamstrings, quads, thoracic spine, or shoulders and aren't actively, aggressively striving to fix them, then you must be afraid of having a bigger squat, faster rowing splits, or a more explosive second pull. Or, you must be very lazy. Because if you are tight and a CrossFitter, you are missing a huge opportunity to get better, stronger and faster. Simply put, not stretching is like not flossing, and the results are not pretty. There are many areas of restriction in the typical athlete, but it makes sense to begin a discussion about flexibility and performance at perhaps the most commonly neglected and profoundly underaddressed area of the body, the hamstrings. The goals of this article are to help you understand how hamstring restriction impedes performance and function, learn to identify tight hamstrings with a few simple assessment tools, and above all, know how to address the problem.

    http://www.bodybuilding.com/fun/zaino14.htm

    Updated May 28th, 2009 at 10:18 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  4. Wednesday, May 27

    by , May 27th, 2009 at 02:51 PM (The FAF AFAP Digest)
    Short Run:

    No time for a swim this am. I had the 4:30 am driving shift for Mini Fort's swim practice. Couldn't really fall back asleep until after I got Lil Fort to school. So only had time for a quicky 3.5 mile loop on the trail.

    Then I went to get a deep tissue massage. Lordy, I was sore! My massage therapist said I have "swimmer's toe" because, when lying down, my toes are still in a natural "point" position.

    LC Meet:

    Sent in my entries for the Terrapin Cup LC meet on June 21 today. I entered:

    50 back, 33.50
    100 back, 1:14.50
    50 fly, 31.75

    These are very fast untapered times for me. In fact, I've never swum them untapered. Wolf Girl would be so proud. I just hope I don't end up in a wall lane, as I seem prone to do at mixed male-female meets.

    Nutrition:

    I am contemplating working on this area. I've always exercised, in part, so I can eat and drink whatever I want. I've never dieted, just eaten in a healthy fashion. So, I'm contemplating giving up chips (lol, my favorite evil addiction and not mine alone. ), bread, desserts, and late night snacks until Nats. Not going so far as to give up Pinot/Chard, , though I did read Susan Dawson Cook's excellent article in USMS Swimmer with interest. And the Cross Fit website proclaims that super healthy eating WILL enhance performance. In this regard, I have a friend who's been on a somewhat strict diet along the lines indicated above, who says he/she is slimmer and swimming faster than ever in practice.

    Most people I know embarking on this endeavor keep a food log. Ugh, not really a fan of doing this. As I say, I'm just mulling it over. The hardest thing for me would be giving up late night snacks, as I'm always hungry late in the evening. And I don't like carrots much!!

    Updated May 27th, 2009 at 03:05 PM by The Fortress

    Categories
    Running
  5. Weights + Swim, Tuesday, May 26

    by , May 26th, 2009 at 04:04 PM (The FAF AFAP Digest)
    Weights/Core:

    standing lat pulldown, 150 x 2 x 10
    recline hip abductor, 110 x 3 x 15
    goblet squats, 40 x 2 x 15
    alternating hammers, 25 x 2 x 20
    external rotators, 10 x 3 x 15, each side
    seated straight arm dips for RC, 60 x 2 x 25
    hip hinges w/12.5 DBs, left leg, 2 x 15
    hanging reverse crunch, no slings, 2 x 15
    elevated crunches, 2 x 25
    incline crunches w/10 lb weight above head, 2 x 25
    V Ups w/med ball, 4 x 15
    dead bug on bosu, 2 x 25
    push ups, 2 x 25

    5 minutes stretching
    15 minute drive to pool

    Swim/SCY/ Solo:

    Warm up:

    700 variety swim, kick, drill

    Kick Mountain:

    dolphin kick w/MF, 150s & 200s w/board

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 X 150 @ 2:15
    1 X 200 @ 3:00
    1 X 300 @ 4:30
    1 X 200 @ 3:00
    1 X 150 @ 2:15
    1 X 100 @ 1:30
    1 X 50 @ :45

    50 EZ

    Speed/Aerobic Work:

    20 x 25 easy speed fly w/fins @ 40
    (9 SDKs + 4 strokes per 25)

    10 x 50 breast @ 1:00 (my cap broke on # 7; didn't have an extra cap in my bag)

    50 EZ

    8 x 50 @ 1:15 done as 25 AFAP free + 25 easy
    (was going to do 10, but my pony tail holder washed away and it's just too annoying to swim with hair everywhere)

    100 EZ

    Total: 3600

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

    A bit tired from the lack of sleep over the weekend. Felt like I may be getting a head cold. But felt much better after swimming.

    Got a confirmation email that I'm entered in the 200 back at the USS meet on June 15.

    Have a massage scheduled for tomorrow. Definitely need it! I've been told that a massage can really bring on an illness if you feel one coming though ... I'm hoping my congestion is just allergies and not a cold bug. I need a hand massage -- my hands/knuckles are still sore from weights. Yeesh!
  6. First LCM Practice, Sunday, May 24

    by , May 24th, 2009 at 12:00 PM (The FAF AFAP Digest)
    I was up pretty late last night watching the Star Trek movie. (Yes, I'm a trekkie and in touch with my inner geek.) But I was woken up early by loud children so made it to my team workout for my first LCM practice of the summer. The pool did seem, er, quite long. But it was nice to not be flipping all the time. Unfortunately, my husband left for a trail run with my swim backpack in the car. So I took Mini Fort's backpack. No nose clip, so I couldn't try LC shooters. I did notice that her GCG goggles didn't fog up nearly as much as my speed sockets.

    We did this:

    Warm up:

    900 choice (did about 600)

    15 squat jumps
    hold the plank 1:00
    tricep passes w/med ball
    some other dryland I forgot
    (I only did the squat jumps as I was sore from weights and arrived late.)

    600, done as 3 x (150 pull + 50 scull)

    Main set:

    22 x 100, done as:

    3 x 100 IM @ 2:00
    (fly/back; back/breast; breast/free)
    4 x 100 kick @ 2:10 @ 70%
    3 x 100 stroke @ 2:00 (did back)
    3 x 100 kick @ 2:10 @ 80%
    3 x 100 IM @ 2:00
    2 x 100 kick @ 2:10 @ 90%
    (did dolphin kick w/MF on back on these. went around 1:10s.)
    3 x 100 stroke @ 2:00 (did back)
    1 x 100 kick @ 2:00 @ 100%
    (did backstroke kick with fins. went around 1:10)

    200 C/D

    Total: 3600 meters

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

    LC fly after weights blows. I feel like I'm in pretty decent aerobic shape for me. But I doubt I could make it through a 100 LC fly the day after weights. Just too broken down.
    Categories
    Swim Workouts
  7. Weights, Sat., May 23

    by , May 23rd, 2009 at 02:20 PM (The FAF AFAP Digest)
    Weights:

    tricep press, 60 x 1 x 3, 65 x 1 x 3, 70 x 3 x 8
    dead lift, 125 x 3 x 6
    hi row (Hammer), 140 x 1 x 3, 160 x 1 x 3, 180 x 3 x 8
    external rotators, 10 x 2 x 15, each side
    back lunges w/10 lb DBs, 1 x 20
    side lunges w/10 lb DBs, 1 x 20
    goblet squats, 40 x 3 x 15
    (was going to do front squats, but couldn't remember the precise hand/wrist position)
    elevated crunches w/med ball, 2 x 25
    incline crunches w/12.5 weight overhead, 2 x 25
    decline reverse crunches w/12.5 weight held by feet, 2 x 15
    push ups, 2 x 25
    held the plank for 1:30
    recline pull ups (body rows), 2 x 12 (put my feet up on an incline bench and used a bar)
    chin ups, 1 x 10 (did these on the way out, almost forgot)

    5-10 minute stretching

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

    Back from Nationals in NJ and a LOT of driving yesterday. But it was great fun, even though Fort Son's team (varsity lightweight 4) got "owned." (I won't use the word he used. lol) Still, I think he had a pretty exciting season for a novice rower. Couldn't help but notice, but there were some super buff studs there.

    First three weights listed were all PRs for me. I used the long bar and put the weights on for the first time today for the dead lift (now that I know the darn bar weighs 45 pounds). The bar felt bigger than the barbell I had been using. I felt like my hands were slipping and I couldn't get a good grip on the bar ...

    The house is loaded with relatives and kids. Went to lil Fort's soccer game after weights and will now hang by the pool today. Hopefully, I can make my team practice tomorrow ...

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

    Amanda Weir on Kicking:

    I was reading Splash Magazine last night, and in particular an article about Amanda Weir. She said she spent a year kicking in shoes in an effort to improve her kick in the freestyle events. I know people that have used shoes periodically (She Puff), but not regularly. Seems like that would be hard on the shoulders too.

    She also spend some times kicking with fins, particularly to work on her dolphin kicking. One of her fav sets is 10 x 100 where she does 6 kicks, 8 kicks, 10 kicks, all UW by 25s. I think I'll give this set a whirl, though I imagine that last 25 is just a *bit* hard for us mortals.

    Updated May 23rd, 2009 at 02:36 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  8. Thursday, May 21

    by , May 21st, 2009 at 04:16 PM (The FAF AFAP Digest)
    Woke up. Had coffee. Had more coffee. Checked to see the status of tech suits. Drank water. Searched Fort Son's luggage for prohibited performance enhancing substances (lol) and then dropped it off at school for his trip. Then ... finally got around to:

    Holding the plank for 1:30
    push ups, 3 x 25
    crunches on yoga ball, 4 x 25

    Run:

    3.5 mile trail run. Calves still sore. If I'm going to carry on with running, I think I'm occasionally going to have to stick my calves in an ice bucket at night.

    Swim/SCY/Solo:

    Warm up:

    700 variety warm up

    10 x 25 UW shooter on back @ 55, no fins

    8 x 25 easy speed fly @ :45, focusing on pull

    Main set: Swim-Kick Mountain

    After doing Patrick's workout and a lactate set, decided it was a day for aerobic work. So did a combo swim-kick mountain. (I'd probably fall asleep if I swam the whole thing.)

    100 back @ 1:30
    200, alternate 50 br-dolphin w/MF and 50 MF dolphin kick @ 3:00
    300 dolphin kick w/MF, alternate on back & w/board by 100s (didn't see the interval, as I changed lanes after this)
    400 IM, drilled the fly @ 6:30
    500 fartlek dolphin kick, alternate on back & with board (200, 200, 100)
    400 IM, drilled the fly @ 6:30
    300 one arm fly drill w/MF @ 5:00
    200 alternate 50 br-dolphin w/MF and 50 MF dolphin kick @ 3:00
    100 back @ 3:00

    100 EZ

    Total: 3750

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

    Tentative Meet Schedule:

    June 14, FISH Invitational at GMU

    Sent an email to the meet director. Asked to enter the 200 back. Entered at my converted time + 2 seconds. (I hate the Swimming World converter; I'm not a kid and don't covert like one.)

    June 21, Terrapin Cup at U of Md

    Got an email notification from Muppet today that the Terrapins are holding the Terrapin Cup again this year at U of Md. Really happy about that. Glanced quickly at the lineup and will probably enter the 50 back, 100 back, and 50 fly. I will likely do a 3 day mini taper for this meet. I'm a little paranoid about Indy being my only meet for LCM times. As Ahelee noted on the forum, what if you're sick for your focus meet? It'd be nice to have some back up times, as well as the racing experience.

    July 19, Junior Champs at U of Md

    Will probably enter the 100 fly and 50 free on Sunday

    August 5-10, LCM Nats

    Will probably enter the 50 breast, 50/100/200 back, 50 fly and 50 free + relays

    I've booked my hotel and plane.

    Tech Suit Quandry:

    It appears that, at this moment, B70s are still legal for USMS sanctioned events. Neither USMS or FINA has stated whether these times will be valid for TT. This is rather critical information. I certainly don't want to risk a DQ or time invalidation. If B70s are legal and the times count, I will wear mine at the USMS meets this summer. If they're not, I'm in need of new tech suit, probably a primary and back up suit. Right now, my tech "suitfolio" consists of one old FS Pro with a small hole -- not exactly a safe bet at a meet.

    I've been in contact with Rocket Science about the Rocket Skin. Along with apparently 100s of other masters swimmers. They are sold out in the small sizes of women's suits until late June, when they will get another supply. It's unclear whether that supply will meet current demand. For any ladies interested, I find the sizing charts confusing. There seems to be a disconnect between the measurement criteria and the height/weight criteria. In any event, I'm told I'm a women's extra small. Must be vanity sizing.

    I noticed that there are some Pros available at swimoutlet. I would also consider buying a LZR for Indy if the B70s are banned and I can't get a Rocket skin. But my understanding is that LZRs are few and far between too. Mr. Fort could be aghast (tho maybe not), but he is buying a bike for Savageman, so he can hardly complain!

    If the B70s are illegal, I'll probably try to get away with wearing my old Pro at my June meets. I looked at my Pro & B70 times in the events I'll swim for comparison:

    50 back LCM
    Pro, 33.4
    B70, 33.4

    100 back LCM
    Pro, 1:14.1
    B70, 1:13.4

    50 fly LCM
    Pro 31.6
    B70, 31.1

    If I swim in my Pro, I would wager that at least in the backstroke events, my Pro times this summer would be faster than my B70 times from last summer -- absent illness or some intervening factor. I guess we'll see ...

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

    Leaving for NJ in the am, since my son's race isn't until mid afternoon. Lot of driving tomorrow. And, very sadly, I'll miss the initial stampede of people and young children arriving for Memorial Day festivities at my house on Friday afternoon.

    Updated May 22nd, 2009 at 10:21 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Running
  9. Weights + Lactate Set, Wed., May 20

    by , May 20th, 2009 at 04:01 PM (The FAF AFAP Digest)
    Weights:

    bench press (Hammer), 70 x 1 x 10, 80 x 1 x 10, 90 x 1 x 10, 100 x 1 x 8
    leg press, 310 x 1 x 10, 330 x 1 x 10, 350 x 1 x 10
    hi row (Hammer), 140 x 1 x 10, 160 x 1 x 10, 180 x 1 x 10
    forward lunges w/15 lb DBs, 1 x 20
    total ab machine, 120 x 1 x 15, 130 x 1 x 15, 140 x 1 x 15
    decline reverse crunch, 2 x 25
    elevated crunch w/med ball, 2 x 25

    prone scapular scrunches w/ 5 lb DBs, 2 x 25
    external rotators, 10 x 2 x 15, each side
    hip hinges w/ 10 lb DBs, 1 x 15, left leg

    Swim/SCY/Solo:

    Decided to do a test set today. Hadn't done any real lactate work in awhile. I was tired from 4:30 am carpool duty and weights, but decided to just git 'er done anyway. There's never an ideal time to do these sets.

    Warm up:

    700 variety swim, kick, drill

    4 x 25 UW shooter on back, no fins

    2 x (25 build free + 25 EZ)
    1 x 25 AFAP free
    50 EZ

    Lactate Set:

    5 x 100 backstroke w/fins @ 8:00
    200 EZ after each one

    Went 57.5, 57.5, 58, 57, 57
    (cramped on the last couple, but swam through it)

    I'd like to also have a test set for 100s kicking and 50s swimming and kicking.
    Total: 2475

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

    The soreness from weights has abated. But there are still a couple isolated muscles in my upper arms bothering me. I'm not sure, but I think they are from using the ab sling. The ab sling seems to take some of the direct weight from the hanging ab work off the shoulders, but it's hard on some muscles. Not sure if this is something you get used to or not.

    I've started warming up more on certain exercises before attempting to increase weight. As the weight gets heavier, this intuitively seems to be advisable. Am I doing this correctly?

    McTrusty noted on his blog that Eddie Reese recommends keeping your hands very close together on your fly pull. Your thumbs, if extended, should almost touch. I think I need to work on this more. I'm pretty sure I've gotten most of the old S type pull out of my stroke.

    Updated May 20th, 2009 at 07:47 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Test Sets
  10. B70 Barbie No More! Tuesday, May 19

    by , May 19th, 2009 at 04:14 PM (The FAF AFAP Digest)
    As many, I was shocked to not see the B70 Nero Comp on the FINA Approved list. Based on statements I had read, I thought it would be legal until the end of 2009. Oh well, not the end of the world. I would have preferred to get a couple more meets use out of my suit. I don't qualify for the rebate since my suit was purchased in Dec. 2008.

    Contrary to Jimby's thesis, this will not discourage me in the slightest, as I'm perfectly willing to swim without the "carapace," just as I did before. What I will mainly miss, unless the present circumstances change, is the durability of the B70 and ease of getting it on! The Pros, LZRs, etc. are fast, but what a PIA to shimmy into ... I look forward to seeing what B70's next incarnation is. I suspect, given my happiness with the nero comp, that I will purchase it when released.

    However, in the meantime, I need to purchase a new tech suit pronto! My FS Pro is pretty old and still has the small hole I poked in the thigh in Austin last year. Not sure whether to purchase another FS Pro or experiment with another suit. I'm rather surprised the Rocket skin is on the approved list, as it is made from the precise same material as the B70 ... I'll have to mull it all over. Perhaps the TYR Tracer Rise of the B70 Point Zero ... although the former looks largely unavailable at this point.

    Swim/SCY/Solo:

    I poached and modified Patrick's "5 x (5 x 100 + 4 x 25)" workout from yesterday. Mostly, I substituted more easy swimming for Patrick's moderate swimming. I just can't swim at a true "moderate" after swimming at a true "fast" pace. Very nice workout; I enjoyed it.

    Warm up:

    800 variety swim, kick, drill

    Main set:

    4 x (5 x 100 variables) + (4 x 25), done this way:

    set #1:

    5 x 100 backstroke w/fins @ 1:30, moderate
    (went around 1:14s, still warming up)
    50 EZ
    4 x 25 fast free w/fins @ :45
    50 EZ

    set #2:

    100 free easy
    6 x 50s fast backstroke @ 1:00, best average
    100 free easy
    4 x 25 fast free w/fins @ :45
    50 EZ

    set #3:

    100 free easy
    2 x 75 fast backstroke kick @ 1:15
    100 free easy
    2 x 75 flutter kick w/board @ 1:15
    100 EZ
    4 x 25 fast free w/fins @ :45
    50 EZ

    set #4:

    5 x 100 backstroke w/fins @ 1:30, moderate
    (went 1:06, 1:08, 1:08, 1:08, 1:07)
    100 EZ
    4 x 25 fast free w/fins @ :35
    50 EZ

    100 C/D (wish I could have done more)

    Total: 3750

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

    I switched from the shallow end (4 feet) to my favorite lane in the deep end (12 feet) between sets 2 & 3. Depth makes a huge difference. I had a probably 10% more perceived effort on my second set of 5 x 100 backstrokes, but the times were much faster than 10%.

    I'm not going to do any 25s on a :35 interval anymore. I did this because I was running out of time. I prefer keeping my fast 25s "pure" (lol) unless it's part of a broken set. I just end up using poor technique or breathing more.

    Will try to do some core work and stretching while my girls are watching the final of American Idol tonight.

    Updated May 19th, 2009 at 06:19 PM by The Fortress

    Categories
    Swim Workouts
  11. Patience is not my Fort-e

    by , May 18th, 2009 at 06:12 PM (The FAF AFAP Digest)
    I am suffering from what Jazz calls the "paradox of lifting." You lift to get stronger, but feel like a cripple in the interim. Yikes, I was sore today and really tired. I think Q was right -- I came back to weights too much too soon too fast. Should've cut the amount of the weights back more initially before re-starting more gradually after the hiatus.

    Nonetheless, I went to the pool as planned (though I did skip my scheduled short run). Decided to do a mix of aerobic/hypoxic/drilling, adapting the structure of the main set from Tall Paul's last entry on his workout thread. AFAP was really not happening today. I'll aim for some sprint work tomorrow.

    Swim/SCY/Solo:

    600 variety warm up

    Modified Tall Paul set:

    3 x through

    4 x 25 UW shooters
    2 x 100
    4 x 50
    1 x 200

    I did:

    Set #1:

    4 x 25 UW belly shooters w/MF @ :30
    2 x 100 backstroke @ 1:30
    4 x 50, 25 scull + 10 seconds AFAP wall kicking + UW shooter on back (killer)
    1 x 200 smooth free

    Set #2:

    4 x 25 UW back shooters w/MF @ :30
    2 x 100 dolphin kick w/MF & board @ 1:30
    4 x 50 breaststroke @ 1:00
    1 x 200, broken 200 fly (5 seconds at the 25, 15 at the 100 -- holy crap, this is only barely possible after weights)

    Set #3:

    4 x 25 doggie paddle drill @ :35
    2 x 100 dolphin kick w/MF & board @ 1:30
    4 x 50 backstroke @ 1:00, 12/10 SDKs off walls
    1 x 200, alternate 25 scull & 25 backstroke kick

    100 C/D

    Total: 2800, swam another 500+ with my 8 year old.

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

    Went to attempt to enter the FISH Invitational at GMU on June 14 (200 back), but I have misplaced my USS registration card. Can't remember what the darn number is. I've also decided to swim the 100 fly & 50 free at Junior Champs in mid July. Note to self: No lifting the week before attempting a 100 fly in meters. I can barely swim fly the day after lifting.

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

    Good News & Bad news:

    The good news is that my son leaves Thursday to row in the National HS Champs in NJ. He's really thrilled. I will drive up, not exactly sure when though. Lordy, the luggage search and delivery requirements are intense. Rowers can barely touch their own luggage ...

    The bad news is that my daughter may need to have surgery for her lateral patella compression syndrome. Not thrilled about that idea. Two years of knee pain, nothing has helped. We're going to try a personal trainer first. PT (with or without swimming) has repeatedly failed.

    Updated May 18th, 2009 at 10:49 PM by The Fortress

    Categories
    Swim Workouts
  12. Weights, Sunday, May 17

    by , May 17th, 2009 at 07:07 PM (The FAF AFAP Digest)
    Busy all day with kid stuff again. Snuck out of the house to do very important lifting around 4:30 pm. Forgot my weight lifting gloves ...

    deadlift, 110 x 2 x 10
    standing lat pulldown, 150 x 2 x 10
    alternating hammers, 30 x 2 x 20 (hard!)
    squats (usedmachine, sorry jazz), 200 x 1 x 15, 220 x 1 x 15
    hip abductor, 110 x 2 x 12
    chins, 2 x 10
    push ups, 3 x 25
    forward lunges w/10 lb DBs, 2 x 20
    elevated crunches w/med ball, 2 x 25
    incline crunches w/10 lb weight above head, 2 x 25
    hanging reverse ab crunch w/ab sling, 2 x 25
    hanging straight leg raise w/ab sling, 2 x 15
    hip hinges w/10 lb DBs, 2 x 15, left leg
    external rotators, 10 x 2 x 15, each arm
    arm extensions for RC w/3 lb weights, 3 x 15

    10 minutes stretching

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

    Saw someone doing Hindu pushups and diamond push ups today. The Hindu push ups look like they would be great for the core. They're not easy!

    [ame="http://www.youtube.com/watch?v=NcW61Bb8uOo"]YouTube - Hindu Pushup - visit www.power-fitness.info[/ame]

    Tried doing the forward lunges with one foot on the bosu. Don't like 'em. I feel like this works the quads more than the hammies and glutes.
  13. Sat., May 16

    by , May 16th, 2009 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety warm up

    16 x 25 UW shooters w/MF
    4 belly, 4 left side, 4 right side, 4 back

    50 EZ

    Main sets:

    Left home without a workout in mind. Decided after warm up to mix it up with swimming & kicking at various speeds: short rest, aerobic, best average, easy speed and AFAP.

    9 x 100 dolphin kick on back w/MF

    1-3 @ 1:25
    4-6 @ 1:20
    7-9 @ 1:15

    (Held around 1:10 except for last couple were a tad slower. First one was way too fast as usual at 1:06.)

    100 EZ

    8 x 75 IM @ 1:15
    1-4 = fly/back/evil
    5-8 = back/evil/free

    8 x 50 backstroke kick w/fins @ 1:00, best average
    (held mostly 27s, couple 28s)

    50 EZ

    8 x 25 AFAP free w/fins + 25 easy @ 1:15

    50 EZ

    8 x 25 easy speed fly w/fins + 25 easy @ 1:00

    (Fly felt smooth for first time in awhile.)

    100 EZ

    Total: 4150

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

    Felt pretty creaky at the beginning after spending a lot of time in the car and getting up early for a soccer game. BTW, when the weather is good, regattas rock! They totally beat sitting inside a chlorinated swimming pool area.

    Tried out new fins today. I bought the standard rubber long blade fins from Speedo. These were much looser and more flexible around the ankle and the foot box. They were the right size, but I practically kicked one off once. Plus, I felt like my feet were permanently arched way past the 180 degrees point you might get if you were pointing your toes. Hmmm ... right now I like the stiffer fins better.

    Updated May 16th, 2009 at 06:48 PM by The Fortress

    Categories
    Swim Workouts
  14. Weights + Swim, Thursday, May 14

    by , May 14th, 2009 at 03:51 PM (The FAF AFAP Digest)
    Weights:

    tricep press, 60 x 1 x 10, 65 x 1 x 10, 70 x 1 x 10
    iso lateral high row (Hammer machine), 130 x 1 x 10, 150 x 1 x 10, 170 x 1 x 10
    bicep curl w/BB, 40 x 2 x 10
    external rotators, 10 x 2 x 15, each side
    assisted dips, 1 x 10 w/40 pound assist, 1 x 10 w/30 lb assist
    hip adductors, 110 x 2 x 10
    chin ups, 3 x 10

    back extensions w/20 DB, 1 x 25, 2 x 15
    elevated crunches w/med ball, 2 x 25
    V Ups w/med ball, 2 x 15
    incline crunches w/med ball, 2 x 25
    hanging reverse crunches w/ab sling, 2 x 25
    hanging straight leg raises w/ab sling, 2 x 15

    5-10 minutes of stretching

    Swim/SCY/Solo:

    Warm up:

    600 variety warm up

    Aerobic set:

    Stole this set from Mr. Wolf's blog. This was the set he did with SCAQ, modified of course for my quirky training style. No fins.

    3 x 150 @ 2:30
    (25 UW shooter on belly, 50 kick, 50 free, 25 fly)
    3 x 125 @ 1:50
    (25 UW shooter on belly, 25 kick, 50 free, 25 scull)
    3 x 100 @ 1:45
    (25 UW shooter on belly, 25 kick, 50 free)
    3 x 75 @ 1:20
    (25 UW shooter, 25 kick, 25 free)
    3 x 50 @ :50
    free w/overkick

    100 EZ

    Speed work:

    10 x 25 UW shooter on back w/MF
    odds fast, evens easy speed w/large amplitude
    10 x 25 easy speed fly w/fins @ :40 + 50 easy after
    10 x 25
    odds AFAP free w/fins, evens easy, no interval

    200 C/D

    Total: 3150

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

    Notes:

    Weights:

    I like the iso lateral high row that Elise recommended much better than the seated lat pulldown. I had stopped doing the latter much anyway in favor of the standing lat pulldown. But I like the high row and will continue to do it.

    Stud scoffed at me via text for not doing pull ups. I tried to explain that I did the high rows as pulls instead. I didn't do the chins on an "interval." Didn't really know I was supposed to. :P I super-setted them with some of the crunches. I'm not that fond of strict intervals anyway -- does he think I'm a cross fitter or something? lol

    I did some assisted dips for the first time ever today. Decided my shoulders could take it. Felt very odd, sort of hard on the top of my shoulders, which must be relatively weak, I guess.

    Another convert to weight training: Katie Hoff, http://www.washingtonpost.com/wp-dyn...051303233.html. I think I need to do more push ups ...



    Swim:

    Really enjoyed the SCAQ set. My backstroke felt awful in warm up. So I skipped it entirely today. This is the first time I can recall not doing backstroke in practice ... Free felt pretty good though. Tried to work the kick consistently.

    Meets:

    I think I'm going to have more difficulty doing the USS LC meets than I anticipated. They seem to mostly conflict with my kids' activities. I am considering the FISH Invitational at GMU on June 13-14. My daughter has a dance recital on June 13, when I was going to swim the 100 fly, so that is out. I might sign up for the 200 back on Sunday to see if this is really an event I can hack in LCM.

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

    I haven't slept much the last two nights, so was worried that I would bonk during one or both of the workouts today. But they were felt pretty decent. I wanted to get them both in because I am leaving for Philly in a few hours for the very posh Stotesbury Regatta. (My son's boat qualified for this race by winning VA States. ) So tomorrow will be an off day instead of Saturday.

    Updated May 16th, 2009 at 11:50 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Wednesday, May 13

    by , May 13th, 2009 at 04:10 PM (The FAF AFAP Digest)
    3.5 mile trail run

    Meant to go a bit further, but ran into a runner friend and got distracted chatting. This might be a better distance than 10Ks for me anyway, I guess. Drove right to the pool and did:

    Swim/Solo/SCY:

    Warm up:

    700 variety warm up

    20 x 25 UW shooters w/MF
    5 x 4 each on belly, left side, right side, back

    50 EZ

    Aerobic Set:

    3 x (6 x 50):

    sets #1 & #3 backstroke
    1 @ :50, 2 @ :45, 3 @ :40
    4 @ :50, 5 @ :45, 6 @ :40

    set #2, backstroke kick
    1 @ :55, 2 @ :50, 3 @ :45
    4 @ :55, 5 @ :50, 6 @ :45

    So, I did this "Quicksilver" fashion. I did appreciate the relative recovery of the easier interval after the fast interval, but I had a bit of trouble keeping track of the intervals on the clock. lol.

    100 EZ

    Speed Work:

    8 x (25 AFAP free + 25 EZ)

    100 EZ

    50 back w/fins AFAP
    Missed the turn and didn't get a good push off, went 26.5ish.

    100 EZ

    Total: 3000

    Some stretching later at home + 3 x 15 push ups.

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

    Technique Notes:

    1. I'm focusing on going deeper on my shooters and SDKs. I think I'm often too shallow when racing in meets for maximum efficiency and speed. (Some of that could be tech suit related. Need to stop being so lazy and try the thing in practice more often.)

    2. I've been working on pressing my head and upper back back as I approach the break out on backstroke. (This was an Eddie Reese tip to Ande.) I think I'm getting better at this. But I feel like I often hesitate slightly upon breaking out before I start stroking. I guess I need to get my lead hand in motion sooner. Dave Holland noticed this hesitation at Zones on the 2nd breakout of my 50 back. Glad he told me!

    3. My belly shooters aren't as efficient anymore. I noticed this yesterday when I was doing easy speed 25 flys. I didn't get as far with the usual number of dolphin kicks and I was taking an extra stroke each 25. I'm speculating that this is due to my obsessive focus on backstroke shooters/SDKs with the nose clip the last month. So, this was a nice reminder to not neglect the belly and side shooters.

    4. I think my head is riding too high in my sprint frees. (See ehoch's last Speed Zone post) Made an effort to work on this today. I also think I'm still under utilizing my kick in the sprint frees. Need to do some over kick drills along with the AFAP 25 frees.

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

    Read this article in the NYT the other day: http://www.nytimes.com/2009/05/07/he...07fitness.html

    I have to say I've tried many of these creams (Biofreeze, ibuprofen cream). Aside from perhaps very temporary relief, they don't seem to do a thing for me.

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

    Flutter kick tip of the day from a USS coach:

    Kick as if your feet are in a 5 gallon bucket.

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

    The lower knuckles on my index finger and thumb are somewhat sore. I wonder if this is from lifting? Or the chinning maybe?

    Updated May 13th, 2009 at 05:16 PM by The Fortress

    Categories
    Swim Workouts , Running
  16. Tuesday, May 12

    by , May 12th, 2009 at 05:50 PM (The FAF AFAP Digest)
    Weights:

    dead lift, 110 x 2 x 10
    narrow grip row, 110 x 2 x 10
    standing lat pulldown, 150 x 2 x 10
    alternating hammers, 25 x 2 x 20
    goblet squats, 40 x 2 x 15
    chin ups, 1 x 10 (I need to do these before the very end of my workout.)
    external rotators, 10 x 2 x 15, each side

    hanging reverse ab crunches w/sling, 2 x 25
    elevated crunches w/med ball, 2 x 25
    russian twists w/med ball, 2 x 25
    twisting cable w/yoga ball, 40 x 3 x 15, both sides
    hip hinges, 10 DBs x 2 x 10, each leg
    forward lunges w/med ball twist, 2 x 20
    incline crunches w/med ball above head, 2 x 25

    10 minutes stretching

    15 minute break to drive to pool while eating a balance bar and ...

    Swim/Solo/SCY:

    Warm up:

    700 variety warm up

    Aerobic Sets:

    The Quicksilver set:
    10 x 100 backstroke
    1-3 @ 1:25
    4-6 @ 1:20
    7-9 @ 1:15
    10 easy

    (Started off slower than last time, much slower actually, with a 1:14. I think I hovered around this time the whole set until the last couple. Much slower than last time. Still feel sluggish.)

    50 EZ

    8 x 50 dolphin kick w/board @ 1:00
    more rest on these intentionally
    went 27, 27, 28, 28, 28, 28, 29, 28

    50 EZ

    8 x 50 dolphin kick on back @ 1:00
    went 25, 25, 26, 25, 25, 25, 24, 23

    100 EZ

    Speed Work:

    4 x 50 @ 1:00
    25 easy speed fly + 25 EZ
    1 minute rest
    4 x 50 @ 1:15
    25 AFAP free + 25 EZ
    1 minute rest
    4 x 50 @ 1:15
    25 fast doggie paddle drill + 25 EZ

    200 C/D

    Total: 3500

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

    Still don't feel great. But then I guess in this early part of the season being broken down some is normal. I wonder if it's the aerobic work? Or it could just it may take awhile to get back after the illness/taper/time off around Zones and I should be more patient.

    In any event, I'm going to make sure I'm doing some speed work at every practice. Didn't feel like I had any speed at all.

    Got a few comments from some athletes I totally respect opining that yes, indeed, it is difficult to combine sprint swim training with running. But it seems like some aerobic running shouldn't hurt that much.

    Updated May 13th, 2009 at 04:14 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Garbage Yards, Monday, May 11

    by , May 11th, 2009 at 05:04 PM (The FAF AFAP Digest)
    Woke up today and felt dreadful. Not sure if (1) I'm coming down with something, (2) I'm worn out from my 6 mile run in the bright sunshine yesterday, (3) stayed up waaaay too late, or (4) all of the above. Only did a recovery swim, which shouldn't be necessary after taking the weekend off swimming. It gives me some pause about trying to ramp up the running ... Over the winter, I wasn't running much -- just swimming and lifting (+occasional spin). I'm wonder if I can really fit much running in if I'm swimming (and doing more aerobic work) and still lifting heavy. I don't want my swims to become recovery for the runs. Well, just something to think about.

    I was chatting with Paul Smith about LC. He said he gets worn down if he swims LC more than 2x a week. I have been contemplating 2-3. More to mull over.

    Got this JMiller set in: It was total garbage yards aerobic work (though the set itself is good). I couldn't put in much of an effort today and even stopped early.

    Swim/SCY/Solo:

    700 variety warm up

    4 x 100 @ 1:30 backstroke kick w/fins, 10-8-8-8 SDKs off each wall
    6 x 50 @ 1:00 25 fly/25 back
    (tried to descend 1-3, 4-6, not much success)
    4 x 100 @ 1:30 dolphin kick w/board & MF
    6 x 50 BR @ 1:00
    4 x 100 @ 1:30 dolphin kick on back w/MF

    100 W/D

    Total: 2600

    Had my 8 year old with me. Swam another 500 or so with her, trying to teach her the evil kick. She liked doing backstroke starts a lot more!

    Edit: Did 40 minutes of RC exercises and stretching tonight.

    Updated May 11th, 2009 at 09:06 PM by The Fortress

    Categories
    Swim Workouts
  18. Sunday, May 10

    by , May 10th, 2009 at 06:32 PM (The FAF AFAP Digest)
    Happy Mother's Day to all mommy forumites, bloggers and lurkers!

    I took the day off yesterday. I was fully booked with soccer, a regatta and dinner with friends. Saturday is my usual rest day anyway.

    Today, I slept in, was pampered a bit and then went on a 6 mile trail run. I drove to a relatively easy trail so I wouldn't be a muddy billy goat. It was a gorgeous day for running -- bright sunshine, no humidity and 70s.

    I'll get back to the pool tomorrow. I'm having a great time following SCY Nationals this weekend. Lots of very fast swimming!

    I looked very quickly at the event rankings from last year to this year in 50 free, 50 back and 50 fly. (I realize they're not final yet, and more times will be added.) I noticed that there was a .3 drop in the 50 back (30.5) and 50 free (25.6) to make Top Ten. But there was a +.1 increase in the 50 fly. This does cause me to wonder, as I've mused, whether the B70 does not help as much in fly. I haven't looked at breaststroke yet, but I would wager that there is even more than a .3 drop there. Last year, my time of 34.1 from Zones would have been #7; this year that time won't make top ten.

    Updated May 10th, 2009 at 11:57 PM by The Fortress

    Categories
    Running
  19. Engine Building, Friday, May 8

    by , May 8th, 2009 at 05:48 PM (The FAF AFAP Digest)
    Holy crap, I woke up this morning and was very very sore from weights. The back of the shoulders and upper back were especially bad. As usual, everything felt better after a swim, but it took awhile for me to loosen up in the pool.

    Today, I had some engine building scheduled. And I managed to do it. In fact, I did two of Quick's recommended sets. They weren't as bad as I feared. I might need harder intervals, I guess. No heart cramps or calf cramps to report.

    Swim/SCY/Solo:

    Warm up:

    700 variety warm up

    8 x 25 dolphin kick shooters on back, no fins

    Aerobic Conditioning Sets:

    Quicksilver Sets:

    10 x 100 back, with fins
    1-3 @ 1:30 (went 1:08, 1:10, 1:10)
    4-6 @ 1:25 (went 1:10s)
    7-9 @ 1:20 (went 1:11, 1:10)
    10 easy

    10 x 100 backstroke kick, with fins
    1-3 @ 1:30 (went 1:09, 1:10, 1:11)
    4-6 @ 1:25 (went 1:09, 1:10, 1:10)
    7-9 @ 1:20 (went 1:09, 1:06, 1:06)
    (realized I wasn't working hard enough and kicked it into gear on the last couple)
    10 easy

    I still find it odd that my kicking is as fast or faster than my swimming. It must be the power of the streamline. Or I have more kick endurance. The kick set definitely felt easier than the swim set.

    50 EZ

    10 x 50 breast pull w/MF @ :55
    worked on hinging and lunging forward

    50 EZ

    10 x 25 easy speed fly @ :40

    250 C/D

    Total: 4000

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

    Very psyched for my teammates Brad Gandee and Pete von Loewe who are competing in Clovis. Pete dropped from 1:53 to 1:46 in the 200 free. Just awesome. I'm finding it a bit harder to sit on the sidelines than I thought!

    Updated May 8th, 2009 at 09:42 PM by The Fortress

    Categories
    Swim Workouts
  20. Weights, Thursday, May 7

    by , May 7th, 2009 at 04:30 PM (The FAF AFAP Digest)
    Worked all morning and hit the gym mid afternoon for weights. Did the following:

    standing lat pulldown, 150 x 2 x 10 (I've maxed out the cable machine on this one.)
    bench press, 70 x 1 x 10, 90 x 1 x 8, 100 x 1 x 6
    leg press, 330 x 3 x 10
    bicep curl w/BB, 40 x 1 x 10, 50 x 1 x 6 (50 was just too heavy)
    external rotators, 10 x 2 x 15, each side
    elevated crunches w/med ball, 2 x 25
    V-ups w/med ball, 2 x 15
    incline crunches w/med ball held w/straight arms over head, 2 x 25
    forward lunges w/med ball, 2 x 20
    hip hinges on left leg, 2 x 15 w/ 12.5 DBs
    hanging ab work w/ab slings:
    reverse crunches, 3 x 15
    straight leg raises, 3 x 15
    push ups, 2 x 15
    chin ups, 2 x 10

    The guys in the free weight room were coveting my ab slings. (In fact, it seems odd that my gym doesn't have them.) They were checking out my chin ups too. lol They actually didn't feel too bad considering I hadn't done them in 3 weeks.

    10 minutes of stretching

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

    I need new running shoes. I wasn't crazy about my last pair of Mizuno Wave Nirvanas #4 (though I loved the previous models). I read some terrible reviews of the MWN #5 on the Road Runner Sports site. So I'm in the market for a new stability shoe. I know many who like the Kayanos, but I think they're too narrow. Leaning toward ordering the Saucony Pro Grid Hurricanes.

    Finally broke down and ordered new fins online today. I've used the same fins for 4+ years, and I have this odd attachment to them ...