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  1. Monday, June 29

    by , June 29th, 2009 at 05:30 PM (The FAF AFAP Digest)

    Warm up:

    700 variety swim, kick, drill

    Aerobic sets:

    10 x 25 shooters @ :35

    10 x 50 @ :55
    odds, kick
    evens, backstroke

    50 EZ

    Speed set:

    8 x (50 backstroke w/fins AFAP + 100 EZ)

    Went 25-25.5 on all

    100 C/D

    Total: 2800


    Now getting ready for our 3 hour Monday night meet ... It will be interesting to see how many incorrect backstroke turn DQs there are.

    I need to get myself signed up for Nationals and Junior Champs. Trying to decide what to swim, and whether to attempt the 100 fly, at the latter.

    Updated June 29th, 2009 at 10:56 PM by The Fortress

    Swim Workouts
  2. Sunday, June 28

    by , June 28th, 2009 at 07:17 PM (The FAF AFAP Digest)

    bench press, 70 x 1 x 4, 80 x 3 x 8
    low row on machine, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
    alternating hammers, 20 x 2 x 30
    ab machine, 100 x 1 x 15, 110 x 1 x 14, 120 x 1 x 15, 130 x 1 x 15, 140 x 1 x 10
    back extensions w/10 lb plate overhead, 2 x 15
    forward lunges w/20 lb weights, 2 x 20
    squat swing w/25 lb plate, 1 x 15 (this caused a twinge in the left scapular area, so I stopped)

    external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25
    prone scapular scrunches w/hand weights and elevated feet, 2 x 25
    arm extensions, 3 x 3 x 15 (front, V, side)

    10 minutes stretching

    20 minutes on ellipse machine


    Very short swim. Really exhausted from lack of sleep and misadventures of last night (see below). Focused solely on technique, no energy for any hard sets or fast swimming on my own.

    Warm up:

    600 variety swim, kick, drill

    Technique set:

    32 x 25s, done as

    16 x 25, 2 x through:

    1-4 UW shooters (scraped bottom a few times)
    5-8 easy speed fly, focusing on DPS and breakouts
    9-12 backstroke, focusing on breakouts
    13-16 breaststroke, focusing on pullout and breakout

    100 C/D

    Total: 1500 meters


    Not such a great night. Shortly after 9:00 pm, Mr. Fort gashed his calf muscle on some broken glass and I had to rush him to the ER. No nerve damage or trip to the OR, but 20 stitches. He won't be able to do anything for 2 weeks and can't run for perhaps 2 months depending on how it heals (can bike sooner, however). He is worse than me; he may need anti-depressants to combat the exercise deprivation. We didn't get home from the ER until 3:00 am. That's the third night in a row of going to sleep in the wee hours for me. I've been in a bit of a sleep deprived daze. Nothing compared to Mr. Fort's plight, but enough to keep me from being able to do any hard aerobic conditioning or speed work. Hopefully, I can catch up on sleep this week.

    Still feel like I got in a decent week of training after my wasteful tapering: 5 swims (14,300 meters), 4 gym sessions, 3 bikes and a couple very short run/ellipse sessions.


    Food front had been pretty good the last few days. Eaten plenty of lean meat, fish, veggies, salads, fruit etc. I haven't eaten a proper breakfast in the last couple days, as I've had to dash out of the house. That is NOT a good thing.

    Kate Ziegler:

    Here's an article from yesterday's paper on Kate Ziegler revealing that she was "burned out" by the Olympics.

    I've heard a rumor that she may join another team. A couple of the faster guys she trains with on The Fish are heading to college next year and she might be without training partners ... Perhaps she could use a change of venue, much like Hoff did?

    Updated June 28th, 2009 at 08:29 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Ellipse Machine
  3. Saturday, June 27

    by , June 27th, 2009 at 08:29 PM (The FAF AFAP Digest)

    2 mile warm up run on the treadmill.


    Hammer hi row, 140 x 1 x 4, 160 x 1 x 4, 180 x 3 x 8
    goblet squat, 60 x 2 x 15
    rear delt fly, 40 x 1 x 4, 55 x 1 x 4, 70 x 3 x 10
    leg press, 330 x 3 x 10
    elevated crunches w/med ball, 3 x 25
    push ups, 2 x 25
    dead bug on bosu, 2 x 25
    hanging ab crunches, 2 x 15
    3 position arm extensions, 3 x 2 x 15
    external rotators, 10 x 3 x 15, each arm

    (I know I am forgetting something ...)


    Saw an unusual sight at a summer league meet today in the girls 8 & U 100 free relay. The girls swimming the first and second leg on our relay both took off at the gun and had a head on collision mid pool. Ouch! I felt really bad for the girl going second. Had I been stroke & turning there, I probably would have held her up or told her it wasn't her turn.

    On another note, my usually swimming averse Lil Fort uttered the words, "I love breaststroke." lol

    On the backstroke turn DQ front, there was small squabble about a child who turned onto his stomach but touched the wall first with his hand and then executed a flip turn. Under Wolfy's "the continuous turning action stops upon the touch at the wall," is this a DQ or not?

    Big week ahead -- summer league meets on Monday, Friday and Saturday. Friday is the Annual Vienna Relays where 8 of the swim teams in our town get together and duke it out with all kinds of relays -- free, medley, all the strokes, mixed boys and girls and mixed ages. Great fun.

    Updated June 28th, 2009 at 11:29 PM by The Fortress

    Strength Training and Dryland Workouts , Running
  4. Friday, June 26

    by , June 26th, 2009 at 04:29 PM (The FAF AFAP Digest)
    Drove to Mason for a LC workout with my new monofin. Verdict: Still hate it. It's too long, seems to hit the quads most (instead of the glutes and core), and only feels natural underwater. Hate kicking at the surface with it. I'm hoping I can exchange it for the Finis Shooter MF, which I previously used.

    Didn't feel too hot today anyway. I got home from picking up Mini Fort at the airport at about 1:30 am -- late even for night owls. Had to get up early. After a triple yesterday, I needed more sleep. So just did the short workout below and called it a day.

    Got an email and voicemail from swimoutlet saying they would refund me entirely for the exploding LZR. I haven't tried the Sprinter suit yet, but I likely will send it back as it's supposed to be a 2010 suit. And who knows what 2010 will bring? I don't really know what to make of the suits (Adidas, Arena X-Glide, Jaked) that are supposed to work on the CNS. I wish FINA had just drawn a line with LZR and B70 for awhile and thought through the science of it all. I know line drawing can be difficult -- I believe Chris alluded to this on the DF -- but that's what most laws & regulations are.


    300 swim
    200 kick

    4 x 100 MF kick @ 1:45

    4 x 100 100 fly drill w/MF @ 2:00

    4 x 100 backstroke kick @ 2:00

    5 x (50 UW shooter w/MF + 50 EZ)

    100 C/D

    Total: 2300 meters


    Following the mention of the paleolithic diet, I found this on google, which lists the dos & don'ts:

    I'm not a huge fan of root vegetables myself ... It looks too difficult to follow and faddy to me. Never knew beans were so bad ...


    Swim camp breaststroke tip:

    To make sure your kick is correct, hop in the pool and go to the wall. Put your hips against the wall, and kick. Hips can't leave the wall. If they do or if your knees what to jut forward, you're doing it incorrectly.

    Updated June 26th, 2009 at 06:02 PM by The Fortress

    Swim Workouts
  5. Triple, Thursday, June 25

    by , June 25th, 2009 at 11:23 PM (The FAF AFAP Digest)
    AM Weights/Dryland:

    standing lat pull down, 140 x 3 x 10
    tricep press, 50 x 1 x 10, 55 x 1 x 10
    dead lift, 110 x 2 x 10
    goblet squat, 50 x 3 x 15
    squat-pulls on bosu, 40 x 3 x 15
    (I was doing these on the flat side of the bosu and a trainer stopped me to say that they no longer allow people to do this as it's "too dangerous." So I did the last rep on the squishy side -- much easier.)
    twists w/bosu on cable machine, 40 x 2 x 15, each side
    bicep curl w/BB, 40 x 2 x 10
    kneeling crunch on cable machine, 75 x 3 x 15
    incline crunch w/med ball overhead, 2 x 25
    external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25
    prone scapular scrunch w/elevated feet and hand weights, 2 x 25
    arm extensions (front, V, side), 3 x 3 x 15


    30 minutes on bike


    Made it to another team practice tonight. Dragged Lil Fort along, as Fort Son had a date and Mr. Fort and Mini Fort were flying home from work/camp.

    Warm up:

    med ball throw w/partner for 1:00
    superman streamlines w/elevated feet, 2 x 25
    crunches, 1 x 25

    4 x through:

    100 swim
    50 kick
    100 swim
    50 drill

    med ball twist w/partner 1:00
    crunches w/med ball, 1 x 25

    Main sets:

    8 x 50 kick w/fins @ 1:00, middle 15 meters fast, 2 free + 2 other, repeat
    (I went pretty fast on all of them, between 31-33.)

    50 EZ

    6 x 250 done as:

    100 kick, 50 drill, 50 swim, 50 FAST
    4 IM order, 2 choice

    I used fins and led the lane. I can't do LC fly without fins, so I just kept them on so as not to upset the order in the lane. As a result, I took a break of 10-15 seconds after each 200 before I went my last fast 50. Aside from the first one, I did all the fast 50s backstroke. Went 32-33 on the first 4 and 31 on the last one. The 100 fly on the first 250 was dreadful. I don't have a slow gear in fly. Felt like I was drowning when I tried to go easy on the "50 swim" portion.

    50 EZ

    8 x 50 swim @ 1:20, done as:

    2 x through:

    #1 25 fast from dive, 25 EZ
    #2 25 EZ, 25 fast
    #3 50 fast from dive (We only had two lanes to dive from and were nowhere near the prescribed 1:20 interval.)
    #4 50 EZ

    I did #1, 2, 5, 6 fast 25 UW kicks + 25 EZ. I missed the first fast 50, as I had to talk to Lil Fort for a minute. Did the last one fly w/fins from a dive off the side and went a 27 or so.

    100 C/D

    Total: 3300 meters


    Irie's Backstroke Technique:

    I had been reading the recent posts in the Fun & Fast thread discussing Irie's backstroke technique with interest. Kirk Nelson described his slightly tucked head position and arched back as being like the bow of a boat. I tried this technique during warm up today. It does feel slightly faster, although unnatural to have the chin tucked in. I notice in the youtube video that Irie was wearing only a leg skin though. I wonder if arching your back would work as well with a full body suit? Most tech suits don't cling to your body and follow the arch as you arch; they tend to gap away from the lower back and absorb air and/or water. Something to think about ...



    Breakfast: omelet w/cheese, tomato & bacon, strawberries, raspberries
    Snack: G2, cherries
    Lunch: salad with arugula, basil, avocado, tomatoes, flax seeds, peppers, currants
    Dinner: salmon, veggies sauteed in olive oil and garlic
    Post swim: G2, balance bar, 1 pancake

    I think I ate something else ... can't remember. I also noticed today when I was checking on the veggy garden (deer recently killed half my tomato plants) that Mr. Fort planted spearmint. What does one do with spearmint?

    Now I'm off to make pancakes for the swim team breakfast and team pictures festivities tomorrow. No, I will not eat them! lol

    Updated June 26th, 2009 at 12:19 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  6. Wednesday, June 24

    by , June 24th, 2009 at 11:35 PM (The FAF AFAP Digest)

    Warm up:

    700 variety swim, kick, drill

    10 x 25 shooters on back w/fins @ :30

    50 EZ

    Main set:

    3 x (1 x 200, 2 x 100, 4 x 50 + 50 EZ, 8 x 25), done as:


    1 x 200 dolphin kick w/fins @ 3:00
    2 x 100 backstroke kick w/fins @ 1:30
    4 x 50 evil @ :55
    50 EZ
    8 x 25, odds = scull, evens = fast doggie paddle drill


    1 x 200 dolphin kick w/fins @ 3:00
    2 x 100 backstroke kick w/fins @ 1:30
    4 x 50 backstroke w/fins, best average @ 1:00 (went 27s)
    50 EZ
    8 x 25, easy speed fly @ :30


    1 x 200 dolphin kick w/fins @ 3:00
    2 x 100 backstroke kick w/fins @ 1:30
    4 x 50 backstroke kick w/fins @ 1:00, best average, held 25s
    50 EZ
    8 x 25, odds = AFAP free, evens = EZ

    100 C/D

    Total: 3650


    40 minutes on indoor cycle


    I meant to go to the gym instead of bike, but just didn't have the time to get back and forth. I'm a little worried about my ability to get in my usual doubles of weights + swim with my kids out of school. I don't put my kids in camps much during the summer. They tend to hang out more with their friends at the house or at the summer league pool. I'm a believer in unstructured time. (Except for Fort Son -- who actually signed himself up to work on the gubernatorial political campaign.) But that means I don't have readily structured time to work out ... Hmm ...

    Mini Fort is having a blast at her "beast" summer swim camp, despite mono. She seems to be star struck at meeting Olympians and other elite swimmers. lol. She reports that she has done "nothing but 25s" with stroke analysis, video taping, drills, etc. (I purposefully sent her to a camp where conditioning and yardage were not emphasized.) She says she has lots to show me when she gets home. I can't wait!


    Had a good day until dinner, when I entirely fell off the wagon when I took my Lil Fort out to dinner and a movie.

    Breakfast: blueberries, raspberries, oatmeal w/medium apple & tbs whey protein
    Snack: cherries, blueberries, cheese
    Post swim snack: G2, balance bar
    Dinner: hamburger w/lettuce & tomato, some fries
    Dessert: cold stone creamery
    Swim Workouts , Spinning
  7. Endorphins Rock, Tuesday, June 23

    by , June 23rd, 2009 at 11:23 PM (The FAF AFAP Digest)
    So glad not to be resting anymore! I feel like someone pulled a switch in my CNS.


    30 minutes of ART. Going to go more regularly the next month to keep the shoulders healthy and happy. ART doc agreed that I should not knock off RC exercises during taper. It can cause the humerus to move and lead to pain. He also mentioned that nutrition was more important the older you get. (Perhaps this is one reason why Dara is so committed to her amino acid regiment?)


    Hopped on my indoor cycle and biked for about 50 minutes during my little one's swim practice.

    10 minute stretch + RC

    LCM Swim at GMU:

    Went to my team practice tonight. Felt pretty good, despite the lack of aerobic work during taper.

    Warm up:

    400 swim
    6 x 50 kick @ 1:00
    200 IM drill

    Aerobic set:

    16 x 100, done as

    2 x through:

    2 x (25 scull + 75 build free) @ 1:45
    2 x 100 IM @ 1:45
    2 x 100 free @ 1:30
    2 x 100 kick @ 2:15

    (I used the kicks mostly as recovery cuz I was racing Wally on the other 100s. Coach said I was over-reaching with my left arm in free. Really focused on kicking during free.)

    50 EZ

    4 x 50 fly @ 1:30
    odds, 25 roll, 25 dolphin kick
    evens, 25 roll, 25 fly

    "roll" = 2 kicks on each side, then come up and 2 strokes of fly and repeat. I had trouble doing this drill, as I was nowhere near the surface after 8 kicks and didn't see the point in dolphin kicking close to the surface. So I did 16 kicks on the second odd "roll" and a 50 fly w/fins fast on the evens.

    50 EZ

    3 x (25 fast off the blocks + 25 EZ)

    I used these to work on my backstroke starts. I took 15 kicks to get to the 15 meter mark.

    Assigned: 600 pull
    Did: 5 x 100 dolphin kick w/fins @ 1:45, making sure to stay out of the way of my lanemates

    100 C/D

    Total: 3550 meters

    10 minutes hottub


    There was an article recently in the NY Times discussing the performance enhancing nature of increased sleep. It analyzed a small study done on runners. It seems like a no brainer to me that more sleep helps you recover faster and train/race better. I'm hopeful the rest of the summer I'll have a bit more sleep, as I do not have to wake up early to get kids off to school. (I've also been off the hook lately on the 4:40 am practices thanks to mono.) Now, if I could only sleep better during the night, I'd be set. Lately, I've been having trouble falling back to sleep after waking at 3:30-4:00 am.

    I discussed sleep with a teammate in the hottub tonight. He says he's been sleeping much better and has more energy during the day since banishing caffeine and alcohol from his diet. (This was difficult for him, as he's a foodie and wine connoiseur.) He believes that caffeine and alcohol interfere with melatonin and vitamin absorption. I only have coffee in morning, and typically have no other caffeine during the day except perhaps green tea, but I can't imagine giving up the morning java ...


    Breakfast: blueberries, plum
    Snack: yogurt
    Lunch: Salad with: romaine, steak, tomatoes, sprouts, avocado, peppers, flax seeds, pomegranate seeds
    Snack: cherries + G2
    Dinner: chickpea & lentil soup, banana
    Snack: Luna energy chews on way to practice
    Snack: balance bar & G2 (in car), slice of pizza

    Updated June 23rd, 2009 at 11:52 PM by The Fortress

    Swim Workouts , Spinning , ART
  8. Back at it, Monday, June 22

    by , June 22nd, 2009 at 05:46 PM (The FAF AFAP Digest)

    Went for a 4 mile run around noon while my kid was in swim practice. Lordy, it's hot out. (melting emoticon).


    Decided to take Q's advice and re-start the weights a bit lighter this time.

    10 minute warm up on bike

    bench press on Hammer machine, 70 x 3 x 10
    standing lat pull down, 130 x 3 x 10
    overhead tricep press, 30 x 2 x 12
    goblet squat, 45 x 3 x 15
    back extensions, 2 x 25 w/10 lb weight
    incline crunches, 3 x 25 w/med ball
    decline crunches, 2 x 25
    dead bug on bosu, 1 x 25
    bird dog on bosu, 1 x 25
    held the plank, 2 x 1:00

    10 minutes stretching

    I'd like to re-start push ups and pull ups, but I don't want my right thumb/wrist area to start bothering me again. And I'm wondering why it's just my right wrist ...

    RC work:

    arm extensions (front, V, side), 3 x 2 x 15
    prone scapular scrunches w/3 lb weights and elevated feet, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    external rotators, 10 x 2 x 15, each arm

    I also knocked off most of my RC work during my 10 day taper when I eliminated weights. I think this was a big mistake. My shoulder bothered me most of the taper. So, I plan to continue the RC work when I re-taper for Nats. Or at least do it every other day.
  9. Suit Problem, Sunday, June 21

    by , June 21st, 2009 at 03:14 PM (The FAF AFAP Digest)
    50 back: N/S
    100 back: N/S
    50 fly: 30.75

    Things did not go as planned today. Just how it goes in sport, I guess; it was one of those sh*t happens days.

    Felt good during warm up. I found out, however, that there would not be electronic timing pads installed at the far end of the pool where the 50s took off. This meant two things: 50 backstroke starts on a slippery wall and no split requests. I was going for a fast 50 back, so had also considered getting a split request in the 100 if I needed one event to "warm up" and get the cobwebs out (often the case for me).

    After warm up, I put the new tech suit on. I was trying the LZR out only in the 50 back today, to get one swim in it before Indy. Unfortunately, two or three heats before the 50 back, the zipper just exploded in two places. Imspoiled gallantly tried to fix the zipper, but to no avail. So I couldn't swim the 50 back. And, frankly, I was too upset and pissed off to swim the 100 back (my next event), especially since I couldn't get a split. I did swim a rather half hearted 50 fly in lane 8 and felt sluggish (probably from sitting around for so long without racing). Had a terrible breakout, confirmed by Hulk, but still swam my best time of 30.75.

    Leads me to believe I would have swum a fast 50 back ... Oh well, there's always next time.
    I'm just frustrated at the moment because I did rest for 10 days for the meet. Tapering is a huge commitment for me, and very hard to effectuate. So I feel that I wasted the taper and wasted training time. I fully realize this happens all the time, and I've certainly been sick prior to taper meets, etc. I'm sure I'll shake it off and be over it tomorrow; I'm just disappointed at this moment.

    I also hope I can get a refund on my suit. I will be sending out an email today. This is the obvious reason why FINA should permit B70s. It's ridiculous to have to rely on fragile suits with frequently faulty zippers. I'm hopeful it will be back on the list tomorrow.

    Here's a chuckle: A couple people suggested I swim a 50 back time trial.

    Lesson from this meet: Don't ever rest for LC meets where you're swimming/targeting 50s without confirming that there will be electronic timing at both ends of the pool. I won't make this mistake again. It just had never occurred to me that there wouldn't be ... (Would have been no big deal had I not rested.)

    Now, I have friends coming over for dinner tonight. I fully plan to drink more than one glass of wine. I might even eat potato chips late at night.

    Updated June 21st, 2009 at 06:12 PM by The Fortress

    Masters Swim Meets / Events
  10. Saturday, June 20

    by , June 20th, 2009 at 04:24 PM (The FAF AFAP Digest)
    Swam an easy 900 yards or so to loosen up. Then hot tub and stretch. Felt decent in the water.

    Had a great morning as my little one did not DQ in her first 25 breast. Makes for a happy kid. My two youngest are out of the house tonight, so I'm hoping to go to an early movie and/or have a relaxing night. I just wish the meet tomorrow started at noon instead of 9:00 am!

    Updated June 20th, 2009 at 10:28 PM by The Fortress

    Swim Workouts
  11. Friday, June 19

    by , June 19th, 2009 at 05:34 PM (The FAF AFAP Digest)
    All I can say is that I swam more than yesterday.

    Warm up:

    750 variety swim, kick, drill

    Other stuff:

    8 x 25 shooters

    50 EZ

    6 x (25 easy speed fly w/fins + 25 EZ)
    (bad breakouts, seemed to be getting further on the kick portion)

    50 EZ

    2 x (25 AFAP free w/fins + 50 EZ)

    150 C/D

    Total: 1650

    10 minutes hottub


    I am well past eliminating cumulative training fatigue. I think that occurred last week. I believe I am now suffering from cumulative parenting fatigue. I am also convinced, as per usual, that I have lost all strength and conditioning and have gained 10 pounds in 10 days. Where is the beached whale emoticon?

    I even forgot to bring my B70 to the pool to practice a couple backstroke starts. So I plan on taking 13-14 SDks on the start. If Chris takes 12, this must be about right for me. How's that for attention to detail?


    Updated June 19th, 2009 at 07:00 PM by The Fortress

    Swim Workouts
  12. Thursday, June 18

    by , June 18th, 2009 at 08:13 PM (The FAF AFAP Digest)
    No swimming today. Carrying on with the rest. My family sees all indications of the taper bitchies.


    I did go see my ART doc today, as my shoulders and calves are still twitchy. Not sure what the cause is. The doc says it could be tossing and turning in my sleep, or it could be the lack of weight lifting. Hulk thinks it could be that the overall workload on the shoulders is too high. He theorizes that this could cause a delay in the resting-discomfort phase, which is apparently a precursor to the happy rested phase. Hmm ... Seems like I've been kicking a lot and not doing pulls and chins ... Hopefully, they'll be happy on Sunday. They're not bad by any stretch, just have some "hot spots." (Pun potential) Walked around the mall today with day glo pink and blue kinesio tape.


    We also discussed the electrolyte issue. He agrees I'm likely dehydrated. He says, however, that Gatorade is "swill," no better than eating "bon bons and hohos. I told him about my travails with RecoverWrong. He suggested I try Endura. Used it today, seemed fine. Trying to drink more water.


    Checked the psych sheets for the Terrapin Cup.

    I'm right next to The [Speedy] Little Devil in the 50 back and Clay is another lane over. Hmm ... Will I drown in their wake or will they be so far ahead that I'll catch a draft? Jeff is seeded 3 seconds faster. Same situation in the 100 back. In the 50 fly, I have a good seed in the second to last heat right next to Fall Willdeboorse, who is a very speedy sprinter and kicks my ass in free. So that should be a good race.

    Haven't really formulated any specific time goals for this meet. Ideally, I'd like to go PBs in my 50 back and 50 fly ... we'll see if I rested enough and if I execute. I might be a tad disappointed if I don't go a 32+ in the 50 back. I went a 33.4 at Zones last year where I slipped some on the start. That's how 50s go sometimes.


    I am trying a new tech suit. As I've explained to a few of you, I don't feel comfortable with an old B70 and a fragile suit, and I need a suit for USA-S meets besides my "ratty" Pro. I'm trying the Rocket Science "Sprinter" -- brand new suit. (The previous version is still on back order.) This suit is on the 2009 FINA list and I'm told meets the new FINA permeability requirements for 2010. So I'm going to try on my size Youth Medium and see if it really fits. And, besides, who can resist that name? Picture attached below.

    I heard a rumor that B70 was handing out its new FINA compliant suits at the Santa Clara meet. They're not generally available now, but I wonder when they will be.

    Summer League:

    Stroke & Turn Question:

    I wasted my entire evening attending a stroke & turn clinic. Here, you must attend every 2 years. There was one question the instructor didn't answer satisfactorily, at least to my mind. I told Hulk I'd post it here, and he can give me his opinion, as he knows this stuff cold.

    Little kid approaches the wall for a backstroke turn. Kid first touches the wall on their back with their hand. Kid then realizes, OMG, I forgot to flip, so they spin and execute a forward flip turn. Is this a DQ? Once they touch the wall, does the kid then have to push off on their back to leave the wall and not be past vertical? Or even though they've touched the wall, can they hang their and remain in the "zone" of the wall, and you only assess whether they've pushed off on their back by watching the toes?

    Our team may get owned this weekend, as two of our best swimmers are off at summer camps. My Lil lil Fort is swimming her first A meet doing backstroke and evilstroke. I've been trying (very mildly) to encourage fly (though 8 & Unders don't do this in A meets.) I guess she could be my second evilstroker ... Whatever makes her happy, she hasn't liked swimming that much in the past.

    Updated June 18th, 2009 at 10:06 PM by The Fortress

    ART , Masters Swim Meets / Events
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  13. Wednesday, June 17

    by , June 17th, 2009 at 04:14 PM (The FAF AFAP Digest)

    Warm up:

    the usual 700 variety swim, kick, drill

    Main sets:

    16 x 15 UW shooters w/new MF, took 8-9 SDKs per 25, pretty slow and drilly
    odds belly
    evens back

    50 EZ

    2 x 25 EZ speed fly, felt like crap

    5 x (25 AFAP back + 50 EZ)

    100 C/D

    Total: 1675

    (I seem to recall I did something else, but these "workouts" are so ridiculously dull and boring, I can barely stay awake during them.)



    Tried out my new MF today. Because it's quite a bit longer than my shooter MF, it felt very odd. It might take some time to get used to. At only 8-9 kicks per length, I think it's much better for long course. I'll try it out there next week.


    I'm still having issues with cramping. I cramped on my backstroke start this weekend. After mulling it over, I think I might be slightly dehydrated. I try to drink a lot of water, but may still need more ... I drink very little water in the evening, then wake up and drink coffee. Perhaps I need more electrolytes as well. So I think I'll be pounding more gatorade and water the next few days.

    Tight Deltoids:

    My deltoids feel very tight. WTH? I've been practically comatose for a week. Shouldn't they be happy and rested? I'm blaming the 200 back. lol
    Swim Workouts
  14. Tuesday, June 16

    by , June 16th, 2009 at 04:21 PM (The FAF AFAP Digest)
    Short swim amidst the chaos:


    Warm up:

    700 variety swim, kick, drill

    Main sets:

    20 x 25
    odds, shooter on back w/fins
    evens EZ

    50 EZ

    1 x 25 build + 25 EZ

    1 x 50 AFAP back w/fins, 25ish

    150 EZ

    3 x (25 AFAP free + 50 EZ)

    150 C/D

    Total: 1875


    Felt like crap in the water. I guess that's to be expected. Still hoping not to get mono, though I have a sore throat.

    Why when I'm resting for a meet is the rest of my life always crazy? I am looking forward to sleeping in Friday and Saturday though.
    Swim Workouts
  15. Monday, June 15

    by , June 15th, 2009 at 05:49 PM (The FAF AFAP Digest)
    Did almost the same workout I did the Monday before Zones:


    Warm up:

    750 variety swim, kick, drill

    Main sets:

    8 x 25 back shooters, no fins

    50 EZ

    2 x (25 build + 25 EZ)

    50 EZ

    2 x (50 AFAP back w/fins + 100 EZ)
    (went 25ish)

    2 x (25 AFAP free w/fins + 25 EZ)

    50 EZ

    2 x (25 AFAP kick w/fins + 25 EZ)

    200 C/D

    Total: 2100


    Need to get my entries in for Nats ...

    Nothing good to report otherwise. The plague of contagion from my daughter's middle school has infected her and my house. (Why do kids get strep and flu in June?!) Really busy week ... and I think I'm slightly b*tchy from resting more than usual. I'd like to crawl under a rock for a couple days!! lol

    Edit: Mini Fort has mono. I'm a little paranoid that I'm showing symptoms, and that may account for why I've been fairly fatigued lately. Hope not, as that would really mess up my summer swim plans. I know it's unlikely for adults to get it, but I've never had it before. Fingers crossed.


    200 back splits:

    Splits are up. It was my 3rd 50 that really stunk. I guess 1:21 + 1:26 isn't all that bad, considering the start always makes my first 50 fast.

    1:21.12 (42.66)
    2:05.27 (44.15)
    2:47.34 (42.07)

    (Still hoping to sneak into TT. I would have been 6th last year. But I bet Indy will be more popular than LCM Nats last summer.)



    Fell off the wagon again some this weekend, but I was barely home. Clean eating requires a lot of time, ability to get to the grocery store regularly and eating at home. Not bad, I just had to have a couple sandwiches on the run, a muffin, etc.

    Updated June 15th, 2009 at 11:17 PM by The Fortress

    Swim Workouts , USA-S Swim Meets / Events
  16. Survived No Float 200 LC, Sunday, June 14

    by , June 14th, 2009 at 04:38 PM (The FAF AFAP Digest)
    200 Back LC, 2:47

    Well, I survived my first ever 200 LC. And it was a no float 200 back, as B70s are barred at USA-S meets. I guess I'm glad I did it, but I don't care to repeat the experience! It's just waaaay too far unless I start training 5Ks like Ande. I was sort of testing out the event to see if I could/should swim it at Nats. No, I'll opt to get a 50 back split on my 200 at Indy during the first day's events. I will happily embrace my weenie sprinter nature.

    Anyway, went a 2:47, which was about half a second slower than my converted time from yards. (I don't always believe converted times are accurate for us geezers anyway.) No idea on my splits, as they only post final times. Think they will probably be pretty dodgy. I tried to swim long and easy speed for about 150, but I still had nothing left the last length -- especially judging by the USA swimmer in the adjacent lane who made up almost a body length on the last length to touch with me. But, frankly, I'll still take the time, as I had a hard exhausting day on Saturday (officiating in the heat at a summer league meet, dance recitals, etc.) and had contemplating not swimming at all today.

    And BTW, can these kids learn to do backstroke starts?! I hate being a body length ahead at 15 meters and have them slowly creep up! I also played it safe on the start and took 12 or 13 SDKs, as there was an official sitting in a chair right at the 15 meter mark.

    Probably did about 2000+ meters with the warm up and warm down. I didn't even attempt to warm up in the competition pool, as it's such a mosh pit of kids. I got there early and warmed up in the rec pool.

    Now, off to the summer pool to vegetate!
  17. Friday, June 12

    by , June 12th, 2009 at 05:54 PM (The FAF AFAP Digest)

    Warm up:

    700 variety swim, kick, drill

    Other stuff:

    20 x 25
    odds shooter on back
    evens EZ

    50 EZ

    5 x 100 backstroke @ 2:00
    cruise, focusing on breakouts

    100 EZ

    1 x 50 fast backstroke w/fins, 24ish, missed turn a bit

    100 EZ

    2 x (25 AFAP free + 50 EZ)

    100 C/D

    Total: 2250


    After procrastinating forever, I finally wiggled into my one new FINA approved suit and had Mini Fort zip me up. It wasn't as bad as the last aborted attempt, only took about 10-15 minutes. It helps to start with the suit at mid calf. Would have been much easier with two people doing the zipper. But at least it didn't explode. I plan to wear it for one race at the Terrapin Cup.


    Think I'm going to rest more and not lift next week. I guess when I start back lifting, I should cut the weight a little this time. lol Oddly, whenever I rest, my shoulders seem to be twitchier. Perhaps it's because I don't do as much RC work since I'm not in the gym. Going to stretch later today.



    Breakfast: yogurt with bare naked granola
    Lunch: salad w/salmon & the works
    Snack: papaya, raspberries & cherries

    Updated June 12th, 2009 at 06:15 PM by The Fortress

    Swim Workouts
  18. LCM, Thursday, June 11

    by , June 11th, 2009 at 05:55 PM (The FAF AFAP Digest)
    Headed to Mason today to get in a short LCM practice. Though I like my regular practice pool just fine, it was a luxury to have 5 digital clocks instead of two (sometimes un-synchronized) pace clocks. Seems to make times and send offs more accurate.

    Warm up:

    700 variety swim, kick, drill

    Aerobic set:

    10 x 100 @ 2:00 w/fins
    odds backstroke, staying "long"
    evens backstroke kick

    I noticed that the 5th set of double lights on the ceiling is the 25 meter mark.

    100 EZ

    Speed set:

    2 x (50 AFAP w/fins from push + 150 EZ)

    #1 50 fly, went 28
    #2 50 back, went 29

    I believe these are the fastest 50s I've ever done in a LC practice. Very happy to see these times. We'll see what I can crank out next weekend at the Terrapin Cup in these events. LC fly is hard. I had to take 4 breaths on the 50 instead of my usual 2 (maybe 3) in SCY.

    100 C/D

    Total: 2300

    Planning on a short SCY workout tomorrow. Taking Saturday off and deeking kids and whatnot. Will swim in old Pro on Sunday.

    I'm actually feeling more tired than I expected after that short practice. Perhaps there is no easy LC practice ...



    Breakfast: yogurt and "bare naked" granola, cantalope, raspberries
    Snack on way to swimming: Forgot to bring portable food. Found a balance bar and some Luna energy chews in my swim bag
    Lunch: usual salad with the works
    Dinner: Salmon, salad w/works, 2 taquitos
    Snack: crackers

    Updated June 12th, 2009 at 08:34 PM by The Fortress

    Swim Workouts
  19. Patrick's Bad Influence, June 10

    by , June 10th, 2009 at 07:43 PM (The FAF AFAP Digest)
    Pulled a "Patrick" today. Got my kids off to school, then fell back asleep and slept until 10:15. No time to workout as I had appointments, sports chauffeuring, lessons, and the usual "summer swim league practice cancelled mid-way due to lightening" events. Probably just as well. I'm feeling pretty beat up after ART and a deep tissue. Couldn't have done any race pace work. I'm commencing a 3 day mini-taper, which will extend into a longer mini-taper next week. I've become pretty convinced that after 4-5 weeks of hard training, my body needs a recovery week. During SCY season, this is typically, and conveniently, before a meet. I've been going 6-7 weeks since Zones -- it's slightly too much even for a hard core endorphin addict. I need a relative break.

    I see the entry deadline for LCM Nationals is approaching. I don't have any clue what to enter for my 200 back. I'm not sure if I'll do it as a 200 or get a 50 back split. I guess more likely that latter, as I'm assuming I'll be blasted by the time the 50 rolls around -- it's practically the last event on day 4. So I guess I should enter a slow time, figuring I will be swimming somewhat slowly the last 150? If I then decide to swim it as a 200, I'm sure I'll be yelled at for sandbagging.

    My one workout of the day will be trying on the one FINA approved tech suit I have managed to procure in my size. Mini Fort can do the zipping. Although, frankly, it sounds like FINA is endorsing the anything goes for masters ...


    Breakfast: omelet w/cheese & tomatoes, blackberries
    Snack: yogurt
    Snack: banana, sliced mangos
    Snack: 2 bean & cheese taquitos,
    Dinner: cheese & chicken enchiladas, kiwi & blueberries; 10% crap = nachos

    I seem to need portable food during the day. If anyone has any suggestions ...

    Updated June 10th, 2009 at 10:35 PM by The Fortress

  20. Bad AM, Good PM, Tuesday, June 9

    by , June 9th, 2009 at 06:12 PM (The FAF AFAP Digest)
    Not the world's greatest morning ... Verizon Man was visiting the house for the second time in the last week to attempt to regain phone service. (I've barely had any service -- a problem with a 1921 house with an arcane wiring system.) Why do service providers only give you 4 hour windows? Once that was done, I headed out to bring Mini Fort the lunch she forgot. (Probably should have let her starve, but I was a softy as she had swim practice right after school.) As I was headed out from her middle school, I was rear ended by Crazy Lady. Crazy Lady didn't seem to understand the need to hand over her insurance information. Seriously, almost had to call the cops. Then I spent a large portion of the day getting repair estimates, fielding calls from Crazy Lady who suggested she "assist" me by taking my car to be fixed herself, and talking to the insurance company. What a hassle, but such is life sometimes.

    The afternoon was much better:


    Warm up:

    700 variety warm up

    10 x 25 back shooters, no fins

    Main sets:

    4 x 200 back @ 3:30
    Didn't kill them, just trying to keep an even pace. If anyone has any suggestions for swimming a 200 back LC, happy to hear them. (Unfortunately, I'm in a heat with 2 of Mini-Fort's friends. Her team is not swimming this meet, and in any event, she absolutely cannot swim backstroke so little chance of her being in this event with me.)

    50 EZ

    8 x 50 flutter kick w/board @ 1:00

    50 EZ

    16 x 25
    odds fast, 2 of each stroke
    evens EZ

    100 C/D

    Total: 2750

    Wanted to swim about 500 more than that, but had to rush off to a post workout massage. It had been awhile! Had tight glutes, hammies and IT band. I'm using this as an excuse not to stretch this evening ...


    Replacement monofin purchased.

    I ordered this monofin from swimoutlet: Thought I'd try this one, as I've been using the Finis Shooter for so long.


    Breakfast: Oatmeal w/medium apple, blueberries
    Lunch: Salad w/romaine, pomegranate seeds, crunchy sprouts, avocado, tomato, green onion, currants, chicken; peach
    Snack: balance bar, banana, nectarine
    Snack: yogurt
    Dinner: shrimp, green beans, salad, small scoop of Ben & Jerrys.
    Snack: crackers

    Updated June 10th, 2009 at 11:30 AM by The Fortress

    Swim Workouts