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  1. Kick w/Speedo, Thursday, Jan. 28

    by , January 28th, 2010 at 05:21 PM (The FAF AFAP Digest)
    Joined Pete for his periodic kick workout @ Oak Marr.

    Warm up:

    800 various

    Main Kick sets:

    6 x 200 kick @ 3:30, no fins
    - 1-2 flutter w/ board
    - 3-6 backstroke kick w/o board

    Warmed up on the first two at a medium pace. Then went: 2:59, 2:56, 2:56, 2:53.

    150 EZ

    6 x 100 kick w/fins @ 1:20
    - odds flutter w/ board
    - evens backstroke kick w/o board

    Went: 1:03, 1:04, 1:05, 1:04, 1:04, 1:03

    Pete said I was getting too much rest on these. Sheesh, I thought it was too little!

    100 EZ

    6min vertical kick:
    - 2min breast kick, hands above water
    - 2min flutter kick, " " "
    - 2min dolphin kick, " " "

    250 EZ

    Total: 3100 + VK



    I hadn't done 200 kicks in a loooong time. In fact, I can only recall doing 200s with my MF -- probably b/c they're so long and somewhat tedious. For that reason, this was a good workout to do with a training partner. And it was tough, with a slow burn on the 200s. After the 100s and VK, my legs/calves were shot. I was going to do some drill work, but started cramping. So I joined Pete in the hot tub for 10-15 minutes. Definitely need to do some stretching tonight!

    My arms were, as expected, a bit sore from yesterday's arm and med ball dryland workout. I'm thinking that med ball work is a quick way to get killer arms.

    Hoping my legs will recover to do some speed work tomorrow.

    And ugh! All of my kids are sick with colds and strep throat now. I hope I don't catch it!

    Updated February 4th, 2010 at 03:55 PM by The Fortress

    Swim Workouts , Test Sets
  2. Wed., Jan 27

    by , January 27th, 2010 at 06:12 PM (The FAF AFAP Digest)

    My legs were a bit sore from yoga, so I decided to focus primarily on the arms and core:

    med ball slams & twist, about 18 minutes in racquetball court (I was watching a Muscle Up class across the hallway and thinking my workout was much better than theirs!)

    power wheel roll outs, 2 x 25
    body rows, 3 x 15
    elevated push ups, 4 x 15 (2 spiderman,* 2 regular)
    hip hinges, 30 x 1 x 15
    one legged squats w/DBs, 40 x 2 x 15, each leg
    side bends on cable machine, 80 x 2 x 15, each side
    Icarian incline lever row, 80 (?) x 2 x 15
    kneeling ab crunches on cable machine, 80 x 3 x 15
    lying overhead tricep press, 60 x 2 x 10 (hard)

    RC: 1 set of external and internal rotators, prone scapular scrunches, scapular wall slides, and 3 position arm extensions.

    * -- very hard!

    After this, I munched on a Raw Revolution food bar and banana. Then I headed over to the pool with a Geekity speed workout in hand. But, to my dismay and annoyance, I forgot my suit. I didn't have time to retrieve it, so headed home to do ....


    45 minutes on stationary bike while watching MadMen. Even that couldn't eliminate the boredom of this exercise. No idea how Q did 3+ hours.

    P90X Yoga:

    To get my stretching in for the day, I did the last 35 minutes of the P90X yoga DVD. It was mostly seated stretching and core work.



    I was bummed about forgetting my suit. I don't like to go 2 days in a row without swimming. I had a good workout planned that I'll probably do on Friday now.

    Got the Speedo Eilte LZR Pro (for my dau) in the mail today. It looks just like the Pro except it has no seams like the Jaked. And, speaking of the Jaked, mine has mysteriously gone missing. If I can't find it, my temper will match my hair.


    Anyone done any TRX? FlyQueen was telling me about it over dinner last week. She said Christine Magnuson is a huge fan. It looks like another clever way of doing bodyweight exercises.


    This new flavor looks promising for meets and 2x caffeine.


    Updated January 27th, 2010 at 10:34 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning , Yoga
  3. Tuesday, Jan. 26

    by , January 26th, 2010 at 04:11 PM (The FAF AFAP Digest)
    Hot Yoga:

    Speedo was home with a sick kid, stuck on the dread stationary bike. So we postponed our kick workout until Thursday. Given that, I decided it was an ideal time for a hot yoga session; I really needed some stretching after the last week. I decided to try the studio is Reston aka Lameton. It was very nice, bigger than the other one I've gone to and hence less crowded. I actually came out feeling refreshed (though now I'm tired). I sent a message to Jazzy with the schedule, so he can accompany me soon.

    I wanted to get an easy swim in today. However, I got a call from Mini Fort who is sick. I had to pick her up from school and go to the doc -- strep throat. Not good timing for a drama queen who is souring on swimming ...

    I am getting some RC work in as I tend to sick kid.

    Looking for a good sprint workout for tomorrow ...

    And, oh, my arms weren't nearly as sore today from the med ball game as they were the first time. Progress!

    Couple Interesting Articles from WSJ:

    Hidden Fat:

    Food Allergies:

    Push up:

    Updated January 27th, 2010 at 11:15 AM by The Fortress

  4. OK, Tired Now, Monday, Jan. 25

    by , January 25th, 2010 at 05:28 PM (The FAF AFAP Digest)
    This morning, I journeyed to the Freedom Center to play the med all game with SwimShark and show her my core-dominated dryland routine. She had been doing the Lezak routine and wanted a change. The game is very fun with a partner! The Freedom Center is a beautiful large facility. The only thing missing was a Free Motion double cable machine in the weight room and 12 and 18 inch boxes for box jumps.

    Med Ball Game:

    We did approximately 40-45 minutes with some rests here and there. SwimShark took a video with her nano. Next time, I think we should tape the camera to the wall (instead of propping it up on the floor) so it wouldn't be quite so focused on our asses. lol

    Here is 2 minutes of the workout: [ame=""]YouTube- The game[/ame]


    I was mostly demo-ing the exercises for Alison. So I only did 1 set of 5-15 reps of the following exercises (which was definitely still a workout!):

    squat swing w/25 lb plate
    rotating squat swings w/20 lb DB
    goblet squats w/60 lb DB
    overhead squats w/bar
    hanging ab work: knee ups, straight leg raises, straight leg circles, knee up-arch backs
    reverse decline crunches w/10 lb weight held by feet
    elevated knee ins w/10 lb weight held by feet
    russian twists w/25 lb plate on incline bench
    pulse ups
    dead bugs on bosu
    windshield wipers
    crunchy frogs
    oblique V ups
    squat jacks on bench w/med ball
    lateral bench hops
    squat thrust & press w/med ball
    rock star jumps
    rear delt flys
    chest flys
    narrow grip seated row (90 x 2 x 10)
    power wheel rolls outs (2 x 15)
    power wheel pike ups & knee-ins
    body rows

    5-10 minutes of stretching

    SwimShark agreed the power wheel provided an awesome core workout.


    Warm up:

    700 various

    Main set:

    8 x 50 fly @ 1:00
    # 4 & 8 @ 200 pace, single arm fly on the rest
    8 x 50 dolphin kick @ 1:00
    #4 & 8 = fast, rest EZ
    50 EZ
    4 x 25, odds = fast shooter on belly, evens = EZ

    8 x 50 back @ 1:00
    # 4 & 8 @ 200 pace, rest EZ
    8 x 50 backstroke kick @ 1:00
    # 4 & 8 fast, rest EZ
    50 EZ
    4 x 25, odds = fast shooter on back, evens = EZ

    8 x 50 breast @ 1:10
    odds = pull w/paddles & buoy
    evens = alternate PLD & evil
    8 x 50 breast kick @ 1:05
    4 w/board, 4 w/o
    50 EZ
    4 x 25, odds = fast evil, evens = EZ

    8 x 50 free @ :55
    all 8 with fins & paddles emphasizing overkick
    (yes, I know it's a lot of rest; I was tired)
    8 x 50 flutter kick w/fins & board @ :50
    # 4 & 8 = fast, rest EZ
    50 EZ
    4 x 25, odds = fast fluter kick shooter, evens = EZ

    100 EZ

    Total: 4600



    I have a sneaking suspicion I shall feel rather dead tonight. The med ball game is deceptive. You feel like you can play on and on, yet you're sore and tired later. I can already tell my arms will be sore like last time. (Of course, I do have the pleasure of knowing I've made Geek very jealous with all my working out today.)

    I intended my swim workout to be easy aerobic swimming and drills with some fast efforts sprinkled throughout. I did more yardage than I really intended. The breaststroke segment is likely the dullest most tedious thing I've done as a masters swimmer ... The kicks were torturously slow. I really don't think I'm going to put any further effort into evil kick. I don't seem to have the patience for it.

    I've also been hungry all day long. I ate lunch before swimming, but was starving mid workout. Came home and ate more and am still starving ... Ate dinner and am still starving ...

    I sent my entry form for the VMST meet on Feb 13-14 out in the mail today. Swimming: 200 back, 100 breast (getting split), 50 free, 100 fly.

    Hopefully, I'll sleep well tonight to make it through my kick workout with Speedo tomorrow! I'm tired!

    Oh, I did have to break down and buy my kid a new suit for champs meet season. I wanted to get her a B70 kneeskin, but they aren't available until mid Feb. or so. So I ordered the Seedo elite pro/lzr. I'll probably wear the suit at the Albatross Open as well. I feel bad for my kid. She seems to be getting a whacking bad cold right before Districts and Regionals. And she's had some trouble really ramping up her training this winter; I think she still feels the effects of her bout of mono.

    Gluten/Dairy Free Bars:

    I found a good food bar at Whole Foods tonight with no gluten or dairy. I really need something portable to eat right after workouts, so I'm going to give these a try. Any other suggestions?

    I also appear to have inadvertently glutened myself again as I have a telltale rash. Can't think what I could have eaten that had gluten ... It might have been something in the deviled eggs from Whole Food I ate as a late snack.

    Interesting Article on the Mystery of Improvement with USAS Swimmers:

    Updated January 26th, 2010 at 11:22 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  5. More Solo Lactate, Sunday, Jan. 24

    by , January 24th, 2010 at 05:43 PM (The FAF AFAP Digest)

    Warm up:

    750 various

    Drill Sets:

    5 x 100 single arm fly (r,l,r,l per length) @ 1:45

    8 x 50 breast pull w/pull buoy @ 1:00

    50 EZ

    Hypoxic Kick Set:

    10 x shooters @ :30
    odds = left side
    evens = right side
    :30 second rest

    10 x 50 easy speed double shooters @ 1:00
    (went 25-26)
    :30 seconds rest

    10 x shooters on belly @ :30

    100 EZ

    Lactate Set:

    6 rounds w/fins @ 5:00 of:

    50 backstroke kick @ 85% @ :45
    50 backstroke @ 100% @ XX
    100 EZ

    Went approx:


    Total: 4000



    Cage Fighter and I arrived at the Rec Center at the same time. We shared a lane, though we were doing vastly different workouts. It was much better than sharing a lane with a noodle doing wide breaststroke kicks! I urged him again to sign up for USMS & Zones. He said he might join Pete and I for our hour kick set on Tuesday.

    The lactate set was a modification of one Jim C. did a couple days ago. He did 75s stroke at 80%; I did 50 kick at 85% instead. 75s aren't ideal in this pool b/c I can't see the clock well at one end. This set was much harder than just doing 6 x 50, which I've done before. My legs were burning on the last 25.

    Tomorrow, I'm heading out to the Freedom Center in the am to do the RA med ball game with SwimShark. She reserved the court for one hour. It will be interesting to see if we can do our weights & core afterward!

    2010 Meets:

    VMST David Gregg III Memorial Meet
    Richmond VA
    February 13-14

    I've filled out my entry form. I'm going to swim the 200 back on Saturday and the 200 breast (for a 100 split), 50 free and 100 fly on Sunday. I'm trying to get as much rest as I can between events on Sunday, which is why I chose these. I was considering swimming the 200 back on Sunday, but I think I'd be fried for the rest of the day after that. This could be my only 50 free of the year ... I am probably going to opt for the 100 back at Zones, and the 50 free is right after that. (Same situation at SCY Nats.) Though I could get a 50 free split in my open 100 free at Zones, I guess.

    Albatross Open
    Bethesda, MD
    March 20

    Colonies Zones
    Fairfax, VA
    April 24-25

    USMS Nationals
    Atlanta, GA
    May 20-23

    Updated January 24th, 2010 at 11:38 PM by The Fortress

    Swim Workouts
  6. I hate Vinyasa, Saturday, Jan. 23

    by , January 23rd, 2010 at 05:42 PM (The FAF AFAP Digest)

    The sun shone and the temperature eeked up to 40 degrees today, so I opted for a run. Did my usual 5 mile zen run loop. Stopped for a quick chat and walked an up. It was quite divine.


    I tried the Solar Flow option on the Yogi Shakti DVD this afternoon. I could only stomach about 15-20 minutes of it. I never want to hear or do the vinyasa sequence chataranga-upward dog-downward dog again. Perhaps I would have liked some of the other segments of the video better, but I didn't like the first part for sure. I think I may need to stick to bikram or power yoga.

    In any event, I plugged in the P90X yoga DVD my friend gave me. It's also 90 minutes. I did about an hour of it. There was some vinyasa flow work, which I fast forwarded through as I didn't want to do it again. Otherwise, it seemed to have a lot of different movements from different yoga disciplines without any spirituality attached. I didn't get to the last 30 minutes of seated stretching (always my fav). I'll do that tomorrow. I would do this one again.

    I'm definitely hitting the pool tomorrow and hoping the crowds aren't too bad. Hoping to do a lactate set. I didn't swim as much as usual this week. I am still aiming for 5x per week, which is my norm. Hopefully, I won't feel like a terd again tomorrow.


    FYI, I heard that Roque Santos, having left B70, is desiging his own line of new tech suits. The women's suit is supposed to come up slightly higher in the back.

    Updated January 23rd, 2010 at 07:29 PM by The Fortress

    Running , Yoga
  7. Friday, Jan. 22

    by , January 22nd, 2010 at 04:58 PM (The FAF AFAP Digest)

    Did 30 minutes on the bike today. Nothing to rival Q, but slightly more than Speedo. :-P This was mostly warm up and to get some aerobic work in.


    oblique V ups, 4 x 25
    alternating hammers, 15 x 2 x 30
    squat X press w/ 15 lb DBs, 1 x 25 (forgot second set)
    standing single arm push on double cable machine, 30 x 2 x 10, each arm
    back extensions w/25 lb plate, 2 x 20
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill, 15 x 2 x 15, each arm
    Icarian incline level row, 2 x 15*
    broad jumps, 1 x 10
    box jumps, 2 x 10
    CF jumping push ups w/12 inch bench, 5 x 15 consecutive (this really gets the heart rate up)

    Tabata jump rope
    (8 rounds, 20 seconds @ 100%, 10 seconds rest)
    I did about 50 jumps very 20 seconds.

    * I couldn't tell how much I was lifting b/c there was no weight printed on the lever part. Here's the machine: I liked this machine --- pulling without the overhead motion involved.


    seated straight arm dips, 60 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25
    tricep kickbacks, 7.5 x 2 x 15, each arm



    I spent about 1.5 hours in the gym, and felt like I got in a solid workout. I had planned to do yoga later today, but my plans were thwarted by a gaggle of high school girls and the need to drive them about. I'm officiating at the meet tonight, so I'm hoping to get in yoga tomorrow am. Mini Fort says she will join me (if she doesn't sleep until noon).

    I'm very excited about the suit ruling for SCY, as anyone would expect. I'm anxious to get an "apples to apples" comparison of my times while altering my training regimen. I'm not doing heavy lifting this season; I can tell I've lost some raw strength already. But perhaps I'm compensating with an even stronger core and more plyos.

    One interesting note wrt Geek's comment yesterday. Mr. Fort was reading Joe Friel's The Cyclists' Training Bible last night. Friel stated that one of the most common mistakes endurance athletes make is to solider on with a planned hard workout rather than listening to their body and resting when/if necessary. That thought made me glad I revised my workout yesterday!

    Updated January 23rd, 2010 at 05:34 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning
  8. Thursday, Jan. 21

    by , January 21st, 2010 at 07:35 PM (The FAF AFAP Digest)
    So I woke up this morning and every single muscle in both arms was sore from my RA inspired med ball slamming session. Even muscles I didn't know I had ... This, I imagine, caused me to feel like a terd in the water today. I wanted to do Jim Corbeau's nasty aerobic set, but I just didn't feel nasty enough. I did manage a nasty kick set, which then set off cramps in the calves and feet for the rest of the workout. Should have done the kick set at the end of the workout, I guess. I also forgot to bring gatorade or water, which was pretty dense of me and irritating. Anyway, as Stud would say, it went thusly:


    Warm up:

    750 various

    10 x 25 twirling shooters @ :30

    Endurance Kick (this time with fins)

    30 x 25 @ :20
    1-10 = dolphin w//board
    11-20 = flutter w/board
    21-30 = dolphin w/board

    Tried to hold them all under 15. Did some 15+ on the last 10. Took 30 seconds rest between each set of 10. Ouch!

    100 EZ

    Aerobic Set:

    3 x 100 @ 2:00, 25 stroke (fly) mod fast + 75 EZ free
    3 x 100 @ 2:00, 50 stroke (back) mod fast + 50 EZ free
    3 x 100 @ 2:00, 75 stroke (evil) mod fast + 25 EZ free
    1 x 100 IM
    50 EZ

    I intended to do more, but I was cramping like crazy and it felt like junk yards. So I desisted and just did a drill set next.

    Drill Set:

    4 x (3 x 50) @ :15-:20 second RI
    #1 = breast pull w/buoy
    #2 = PLD breast
    #3 = alternate PLD breast with regular breast

    After each round, I did 1:00 of vertical evil kick.

    100 EZ

    Total: 3600


    Not my most successful workout ever, but at least I got a hard kick set in. I need to hunt for and wear my compression socks tonight. I wish I had had my G2, which I am now drinking again b/c it is gluten and lactose free.

    Then I spent a leisurely afternoon in the salon chair restoring my ginger locks to their fiery color after some anticipated first week fading. I am officiating at a high school meet tomorrow. Wondering if all the swim parents will recognize me. lol

    Tomorrow, I'm planning on gym and yoga. I need a good stretch after yesterday's hard dryland session and today's cramp fest.

    I booked my flight for Atlanta and I have informed Mr. Fort that I likely will be absent on Valentine's Day for the second year in a row.
    Swim Workouts
  9. Core-core-core, Wed., Jan. 20

    by , January 20th, 2010 at 06:58 PM (The FAF AFAP Digest)

    broomstick twists, 1 x 25
    windshield wipers, 2 x 25
    bicycles, 2 x 100
    oblique V ups, 2 x 25
    body rows, 3 x 15
    stacked feet push ups, 2 x 25
    lunge w/twist w/15 lb weight, 2 x 15
    hanging knee up & kick outs, 2 x 25
    elevated hip lifts/pulse ups, 2 x 25
    bent over rear delt fly, 12.5 x 2 x 15
    goblet squats, 60 x 2 x 15
    bench press w/bar, 60 x 2 x 15 (felt easy)
    lying overhead tricep press, 50 x 2 x 15
    box jumps, 2 x 10


    scapular wall slides
    external and internal rotators
    prone scapular scrunches
    chops on yoga ball
    seated straight arm dip
    3 position arm extensions

    Med Ball Fun:

    I ventured to the racquetball courts today and ripped off this workout from Rich Abraham's post on the forum:

    [ame=""]YouTube- CORE BALL aka Medicine Ball Racquet Ball[/ame]

    I did 20 minutes of it solo today; could definitely have done more, but ran out of time. I would take a 20 second break every once in awhile. I did double arm twisting med ball slams, single arms twisting slams, overhand and underhand slams, chest pass against wall, start plyos -- basically anything you could do with a med ball and 3 walls. It was love at first sight. (Despite breaking a fingernail.) Now, I need a partner to make it wicked fun. SwimShark has volunteered, so I may venture out to the Freedom Center to do this with her one day. Do you recall if there are racquetball courts at Oak Marr, Pete?

    I wish I could do more cardio (didn't have time earlier), but my brood is back from skiiing. I hope to do Jim Corbeau's workout solo tomorrow am. Then I will carry on doing battle with my red tresses.

    2010 Meets:

    VMST David Gregg III Memorial Meet
    Richmond VA
    February 14

    I'm considering doing this VMST meet in Richmond instead of the Tropical Splash. It seems to have a better order of events for me. The 100s at the Splash are all at the crack of dawn and there is no electronic timing at that meet. Chris, if you're reading, is there electronic timing at the VMST meet? Edit: I read the entry form and it appears there is. I am thinking of swimming the 200 back, 100 evil (lol) and 200 free (with a 50 or 100 free split request). Although this could be too ambitious depending on how fast the meet runs.

    Albatross Open
    Bethesda, MD
    March 20

    Colonies Zones
    Fairfax, VA
    April 24-25

    USMS Nationals
    Atlanta, GA
    May 20-23

    Updated January 20th, 2010 at 08:20 PM by The Fortress

    Strength Training and Dryland Workouts
  10. Kick-Swim + Yoga, Tuesday, Jan. 19

    by , January 19th, 2010 at 10:52 PM (The FAF AFAP Digest)

    Warm up:

    750 various

    Kick Set:

    10 x 25 twirling shooters w/MF @ :30

    1 minute vertical kicking w/med ball (breast)
    20 pullouts
    1 minute vertical kicking w/med ball (flutter)
    20 pullouts
    1 minute vertical kicking w/med ball (dolphin)
    20 pullouts
    1 minute vertical kicking w/med ball (flutter)
    20 pullouts
    1 minute vertical kicking w/med ball (breast)

    10 x shooters w/MF @ :30
    odds = left side
    evens = right side

    50 EZ

    Aerobic Kick-Swim Set:

    5 x (2 x 100) w/fins, done as:

    1-2 = backstroke kick @ 1:20
    3-4 = backstroke @ 1:20
    5-6 = dolphin kick w/board @ 1:20
    7-8 = fly @ 2:00*
    9-10 = flutter kick w/board @ 1:20

    * I took an extra 30 seconds rest before fly. I can't do fly on short rest. In fact, I'm amazed I even did 2 x 100 fly -- and did it last week as well.

    50 EZ

    Speed Sets:

    10 x 50 double shooters on back w/MF
    odds = easy @ 1:30
    evens = AFAP @ 1:00

    went: 21.5-22 (bad turn), 21, 20, 20.5, 20.5-21

    This is the fastest set of 50s I've done with the MF. I was using a narrow amplitude and super high cycle kick. I have to slow down slightly before the walls.

    100 EZ

    8 x 25 @ whatevah
    odds = AFAP free
    evens = easy

    100 EZ

    Total: 3250 + VK

    Vinyasa Yoga:

    Tonight, I tried the Yoga Shakti DVD.

    I did the Lunar Flow, which was the 45 minute version (that was all the time I had). This was definitely just stretching, not a workout at all. In fact, it was just too slow for me, and I completely skipped the paranyama and shavasana at the end (not my favs anyway). This could be a good DVD for the end of the day. There are 2 90 minute Solar Flow workouts that are supposed to be much more challenging. Vinyasa, with it's flowing moves, is very different than Bikram where the emphasis is on holding postures to build strength and flexibility. I'll try the other workouts before I form an opinion. At the very least, it got me stretching tonight -- which was the goal!

    And, unfortunately, I'm not very good at putting my heel behind my head anymore.



    My hammies were a little sore today from the re-introduction of the squat yesterday. After my lazy week last week, I need to get back in the dryland groove. I was pretty happy with my kicking and speed work today. I was only using a 4 lb med ball for the vertical kicking today. (That was the only ball that was unlocked in the equipment room.) That definitely made the VK harder though.

    I may enter the Tropical Splash on Jan. 31. Since I've been praising recent order of events, I feel free to grumble about this one slightly. All the 100s are the first half and 3 of the 50s and all the 200s are the second half. I have no idea what I want to swim besides one new secret event (for Patrick). Entries are due March 25, so I need to send out my form pronto. Edit: I dunno ... the new secret event I wanted to swim is not possible without electronic timing. No split requests permitted.

    Geek posted this on my entry for yesterday in case anyone missed it: His take home message: don't be a supplement hater!

    Jim Corbeau sent me a great aerobic workout with some speed play that I may do tomorrow. I have to miss my Thursday workout with Speedo b/c I'm getting my hair "glazed" to compensate for anticipated fading. I hope to do his kick workout with him next Tuesday.

    On the B2B ironman front, my son's friend (and cross country teammate), who will be 17+ on the day of the race, has gotten permission to enter even though he's not 18. So FortSon is agitating for it again, though he's worried he'll lose muscle even if he lifts while training.

    Updated January 19th, 2010 at 11:48 PM by The Fortress

    Swim Workouts , Yoga
  11. Drylands, Monday, Jan. 18

    by , January 18th, 2010 at 06:45 PM (The FAF AFAP Digest)

    5 minute warm up on evil stairmaster machine

    squat swings, 25 x 2 x 15
    Russian twists on incline bench w/25 lb plate, 2 x 25
    deadlift, 95 x 2 x 15
    goblet squats, 55 x 2 x 15
    squat swings w/20 lb kettleball, 2 x 25
    back extensions w/25 lb plate, 2 x 15
    standing lat pulldown, 70 x 2 x 10 (this machine seemed ridiculously harder than the machine at my gym)
    rear delt fly, 50 x 2 x 15
    hip hinges w/ 15 lb DBs, 2 x 15
    push ups, 1x 25 (forgot other set; FortSon was rushing me)
    hanging knee ups, 1x 15 (forgot other set)
    external and internal rotators, 10 x 2 x 15, each arm

    10 minutes stretching



    I wanted to do aerobic work today as well, but it didn't fit into the schedule. I should be able to work out a lot the next couple days with my youngest still out of town.

    Had a fabulous dinner with my swim friends last night. . FlyQueen picked a great Mexican spot. I can't wait to see them and everyone else in Atlanta. I've heard a rumor that tech suits may well be legal through the SCY season. I think that would be fair and fun. I've been too busy to properly mourn the loss of tech suits. But it would be nice to finish out the season in them.

    I'm blogging from the airport about to fly home (Please forgive typos). Very easy trip, logistics wise, for mid-January.

    On a funny note, my sister is now in posession of a set of P90X videos she got from a patient. She's about to try them. (She's very fit, so should be able to do them fairly easily.) I just found it funny that all of us siblings got them indepenently.

    Added note: On the red head front, I've definitely had some major fading, but I think that would have happened whether or not I was swimming. It simply takes awhile for the color to stick, and the first week is the worst. It'll be interesting to assess again in 4 months or so. I'm going in again on Tuesday for the second ginger transformation.

    Updated January 31st, 2010 at 06:07 PM by The Fortress

    Strength Training and Dryland Workouts
  12. Sunday, Jan. 17

    by , January 17th, 2010 at 05:12 PM (The FAF AFAP Digest)
    I ventured to the RecPlex today with FortSon, hoping it wouldn't be too crowded. It wasn't bad, and I had a lane to myself for over half my workout. But the pool was very shallow, pretty hot and had no backstroke flags. So I revised my planned workout to exclude backstroke. I also didn't do much speed work given the temperature. But that's fine, and consistent with me finishing out my "recovery" week.


    Warm up:

    700 various

    Transition/Drill Set:

    30 x 50 @ 1:00, done as:

    10 x 50:
    odds = PLD breast
    evens = dolphin kick w/board

    10 x 50:
    odds = fly drill (either chest press or single arm)
    evens = breast pull w/pull buoy

    10 x 50:
    odds = double shooters on back w/fins
    evens = dolphin kick w/fins & board

    50 EZ

    Aerobic Set:

    10 x 100 @ 1:45 w/fins
    odds = PLD breast (went 1:20-1:25)
    evens = lope free (went 1:05s)

    100 dolphin dive

    Endurance Kick:

    40 x 25 kick, no fins @ :30
    30 w/kick boards
    10 done backstroke kick (it was too annoying without flags and shallow water to do more)

    100 dolphin dive

    Speed Set:

    5 x (4 x 25) w/fins
    #1 = easy speed fly
    #2 = easy
    #3 = AFAP free
    #4 = easy

    100 dolphin dive

    Total: 5050



    I felt like I got a pretty decent workout in despite a subpar pool. Got in a good mix of things. I've been enjoying the drill work I've done this week.

    I'm hanging out with my sister this afternoon. Watched some of the Vikings game. Go Vikes! Tonight, I'm dining with 3 of my friends and former Bullets teammates: FlyQueen, Aquafeisty and Chicken of the Sea. Can't wait to see them!

    Updated January 18th, 2010 at 11:56 PM by The Fortress

    Swim Workouts
  13. Quick Kick, Friday, Jan 15

    by , January 16th, 2010 at 12:58 PM (The FAF AFAP Digest)

    Warm up:

    700 variety

    Main Set 1: hypoxic kick w/MF

    10 x 25 shooters on back @ :30
    10 x 25 easy speed fly @ :30
    10 x 25 shooter on belly @ :30
    10 x 25 easy speed fly @ :30
    10 x 25 shooter on back @ :30

    50 EZ

    Love this set! One of my favs.

    Main Set 2: Endurance Kick: The Chris Stevenson set:

    dolphin kick w/MF & 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

    100 EZ

    Total: 3200



    Blogging from my iPhone. Please ignore typos, Jimi.

    I had to get up very early to drop some of my brood at the airport for their ski trip. No idea at all how some of you regularly rise when it's dark!

    I wanted to do another set, but ran out of time. I had to attend a memorial service for a friends whose kids were my kids' friends and teammates. Very sad.

    I also ran into the mysterious Cage Fighter. He's gone hard core and is practicing with the Fish -- lots if distance free. He looks leaner than ever. I had to remind him to renew his masters registration so he could come swim at Zones with us.

    I flew to Chicago yesterday. Today, I'm touring Northwestern with FortSon, my sister and nieces and then tooling around Chicago. Cheers!
  14. Solo Lactate, Thursday, Jan. 14

    by , January 14th, 2010 at 04:48 PM (The FAF AFAP Digest)
    I took yesterday off. It seems my off days have shifted to Wednesday. And since I was tired, it was likely a good thing anyway. I still intend the rest of the week to be a "recovery week" (sounding like a triathlete here ...) after 4 weeks of hard training. No doubles or hard drylands. Today's swim workout, stolen from Tall Paul, is probably the hardest thing I'll do this week. My Thursday workout buddy, Speedo, had a conference call today that precluded his lunch time swim. Lactate sets are much more fun and tolerable with a buddy! I plan to do a aerobic/hypoxic kick workout tomorrow morning before heading to the Chicago area for the weekend.


    45 minutes in the gym doing RC and stretching

    RC = med ball toss on wall, external and internal rotators, 3 position arm extensions, prone scapular scrunches, tricep kick backs, scapular wall slides, seated straight arm dips, chops on yoga ball


    Warm up:

    600 variety
    300 fly drills

    10 x 25 twirling shooters @ :35

    Transition Set:

    3 x (4 x 50) @ 1:00
    #1 = single arm fly drill
    #2 = dolphin kick w/board
    #3 = PLD breast*
    #4 = double shooter w/fins

    * On my evil pullouts, I am focusing on keeping skinny streamlines when recovering after the pull down. I think I've been sticking my elbows out too far and creating drag.

    50 EZ

    Tall Paul Main Set #1:

    2 x (4 x 25 free) variables @ :40

    1 x 200 (25 scull, 50 swim, 25 kick, repeat)

    4 x (50 fast w/fins + 50 EZ) @ 3:00
    did backstroke, went 24, 23 high, 24, 24
    started to cramp on first one, but didn't spasm and then went away

    200 EZ

    Tall Paul Main Set #2:

    8 x 25 shooters w/fins @ :30

    1 x 200 (25 scull, 50 swim, 25 scull, repeat)

    2 x (100 fly, fast w/fins + 200 EZ) @ 6:00
    did fly, went high 56s on both

    Total: 3800

    10 minutes hottub


    I felt perky (no, just not as dead or fatigued) today. And I was happily surprised with my 100 fly times. These were substantially faster than the :59 I went last Thursday. I approached them differently. Last time, I breathed every other stroke, taking 10-7/8-7/8-7/8 SDKs per 25. This time I took 13-10/11-10/11-10 SDKs per 25 and breathed every stroke from the breakout to the wall except at the end. This is clearly faster for me, and how I plan to swim the 100 fly at the Albatross Open.

    I'm still enjoying being a redhead. I feel like I'm traveling around in cognito and should be named Anya ... lol I didn't see any red bleeding into the water after pre-slathering my hair with conditioner. It will be rather interesting going through airport security with my new hair and old driver's license ... And hopefully my sister and nieces will at least recognize me! Mr. Fort arrives home tonight. SwimmerGirlKT helpfully suggested that he will feel like he is having an affair.

    This is where I hope to work out over the weekend. I'm a bit worried about their being only 4 lanes ...

    Updated January 14th, 2010 at 10:23 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  15. Lil Mermaid, Tuesday, Jan. 12

    by , January 12th, 2010 at 06:08 PM (The FAF AFAP Digest)
    Still feeling pooped out today, so I did another recovery/drill workout, the structure of which I stole and modified from a recent Tall Paul workout.


    Warm up:

    600 variety
    200 fly drills

    Main Set #1:

    4 x 25 shooters, no fins @ :45
    1 x 200 back, negative split, smooth
    4 x 100 kick w/MF @ 1:45, focus on streamlining

    Main Set #2:

    6 x 25 shooters, no fins @ :45
    1 x 200 back, negative split, smooth
    6 x 100 @ 2:00 done as 50 chest press fly + 50 PLD breast
    50 EZ

    Main Set #3:

    8 x 25 shooters, no fins, @ :45
    1 x 200 back, negative split, smooth
    8 x 50 @ 1:00, done as 25 easy speed fly + 25 EZ DAB

    100 EZ

    Total: 3200


    30-40 minutes of RC and stretching while watching American Idol with the girls.


    Ack. I am ridiculously tired after a workout where I did nothing fast ... I guess on my typical 4 weeks on, 1 week recovery schedule, I may have to do most of this week as recovery. Not sure if it's the training, or the reduced sleep compared to the holidays or the involuntary low carb diet. Probably the training.

    On another front, I took the plunge today and have no buyer's remorse. The hair is now red! Mini Fort announced it was really auburn and it needed more red (though she did volunteer it made me look younger), FortSon said it was orange and Lil lil Fort said it was red. It looks fairly bright in the sunshine, not as bright inside. I will have to go for a color adjustment next week. It apparently fades very fast the first week and take 3-4 colorings before the color really "sticks." So maybe I'll post a new pic next week when it's been further adjusted ... I'll put a starter pic on my profile pic. Love it though! It will be interesting to see if I "bleed" into the pool.

    Article on "Caveman" Nutrition from NYT:


    2010 Meets:

    Albatross Open
    Bethesda, MD
    March 20

    Colonies Zones
    Fairfax, VA
    April 24-25

    USMS Nationals
    Atlanta, GA
    May 20-23

    Updated January 12th, 2010 at 10:56 PM by The Fortress

    Swim Workouts
  16. Monday, Jan. 11

    by , January 11th, 2010 at 08:05 PM (The FAF AFAP Digest)

    Warm up:

    700 variety

    Transition Sets:

    Hypoxic SDK:

    4 x (4 x 25) shooter w/MF Dolphina
    1-4 = belly
    5-8 = twirling
    9-12 = back
    13-16 = twirling


    4 x (3 x 50) @ 1:00, IM Order, no fins
    #1 = drill
    #2 = kick
    #3 = swim (except I drilled the fly)

    Backstroke Kick Mini Mountain Redux, no fins:

    1 x 25 kick @ :30 (shooter)
    1 x 50 kick @ 1:00 (14 SDKs)
    1 x 75 kick @ 1:30 (13 SDKs)
    1 x 100 kick @ 2:00 (12-13 SDKs)
    1 x 75 kick @ 1:30 (13 SDKs)
    1 x 50 kick @ 1:00 (14 SDKs)
    1 x 25 @ :30 (shooter)

    50 EZ

    Main set:

    4 x (4 x 100) @ 1:45 w/MF, done as:

    #1-4 = dolphin kick w/MF & board, descend
    (1:15, 1:10, 1:05, 1:00)
    1:00 breaststroke vertical kick*
    #5-8 = breast PLD
    1:00 breast vertical kick
    #9-12 = dolphin kick w/MF on back, descend to kinda fast
    (1:10, 1:05, 1:00, :55)
    1:00 breaststroke vertical kick
    #13-16 = breast PLD
    1:00 breaststroke vertical kick

    * trying to keep knees together and prevent them from breaking the horizontal plane

    10 x glide drill

    100 EZ

    Total: 3850+



    Whoa. I felt pretty fatigued and slow today, and consequently did a mostly recovery workout. The back-to-back combo of bikram + P90X plyos this weekend, after not doing them since November, made the hammies a *little* sore. I also think I have some accumulated training/leg fatigue. I glanced through my blog the last month, and I've been hitting it pretty hard since NE Champs. This is my usual pattern. Train like mad for 4 weeks and then feel like I need a relative rest. Unfortunately, there's no good meet to rest for! So I may take it relatively easy the next couple days. I'll be traveling this weekend as well, and that will definitely preclude any doubles.

    I feel like I at least did a better job on my mini mountain kick today than I did last Friday in the hot pool. But it was a hypoxic effort only; I didn't feel like I had any easy speed.

    SCY Nats:

    I booked a hotel room at the Georgia Tech Conference Center, as it seemed the most convenient and got a decent $109 rate. The cheapest airfare I've seen so far is $219, likewise not bad. And the familial negotiations are proceeding apace.

    I may only do 2 travel meets this year, Atlanta and a SCM meet in December. The timing of Atlanta is not ideal if I go on a frolic & banter type vacation over spring break. That's under familial negotiations as well. But c'est la vie. I don't want to miss out on all the fun!

    Here's the Order of Events:

    I think I'll swim:

    Friday: 50 evil, 100 fly
    Sat: 50 fly, 50 back
    Sun: 100 IM, 100 back

    I wish the 100 back wasn't my last event or so close to the 100 IM. Hopefully a lot of people will swim the 200 fly, which is in between. Not too damn likely!

    The only slight downer is that I doubt many from my team will go. Maybe 3 guys, including Speedo, but no chicks. Which would mean no relays for me unless I joined another team with friends ... But I think that requires 60 days of being unattached, which would include Zones. Not a great idea, since my team is hosting CZ.

    Possible Thursday Workout w/Speedo:

    Since Pete is determined to do more race pace work, , I found a nice workout when perusing Tall Paul's recent workouts (a couple of sets of which I stole today):

    15 minute warm-up

    8 x 50's @ 1:00 build
    option to do reverse IM order

    Main #1:
    2x (4 x 25's @ :40 variable (easy-fast/fast-easy/all easy/all fast)

    200 (25 scull/50 swim/25 kick)

    4 x 50's @ 3:00 best average

    300 hypoxic pull (except NOT this)

    Main #2:
    8 x 25's @ :30 w/fins (shooter/underwater kick to 15m/easy swim to 25)

    200 (25 scull/50 swim/25 kick)

    2 x 100's @ 4:00 fast w/fins and paddles

    300 choice warm down

    Updated January 11th, 2010 at 11:04 PM by The Fortress

    Swim Workouts
  17. Sunday, Jan. 10

    by , January 10th, 2010 at 08:10 PM (The FAF AFAP Digest)
    Didn't have much time to workout today. My main priority was to sleep in after going to a late movie last night (Youth in Rebel -- very good & funny). Instead, I plugged in my 60 minute P90X plyo DVD, which I hadn't done since early November. It was still hard, and I can feel my hamstrings. Didn't do anything in double time. Back to the pool tomorrow afternoon.

    P90X plyo exercises:

    Exercises are grouped into rounds, and each round gets repeated once. The first 3 exercises in each group are :30 and the 4th one is 1:00. The breakdown is as follows:

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

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

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

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

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

    6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)


    I'm flying to the Chicago area this coming MLK weekend with my son to visit Northwestern and see my sister. There is a pool very near her house, I know. I think my Nats team, ABM, has a meet on Saturday. No idea if they have practice on Sunday. Further investigation required. I hope I have warm enough clothes ...


    GMUP practices were cancelled again this weekend, both days, without any make ups or even pretend (4:45 am) make ups. Membership is on the wane ... I hope our team rep can make some headway with management.


    I ordered 3 yoga DVDs so we'll see how my at home experiment works. Mini Fort is interested too.

    Updated January 10th, 2010 at 08:43 PM by The Fortress

    Strength Training and Dryland Workouts
  18. Dirty Hippie, Sat., Jan. 9

    by , January 9th, 2010 at 07:22 PM (The FAF AFAP Digest)
    Hot Yoga:

    Since I cannot be trusted to stretch alone, I went to a 90 minute hot yoga class today. The Resolutionists were out in full force. I've never been in such a crowded yoga class. One of Jazzy's friends says hot yoga is for "dirty hippies." I looked around the class today and only saw one person who might qualify for that appellation. lol Otherwise, there was a wide variety of ages, and I'm under the impression that hot yoga is somewhat trendy as opposed to the province of oldsters. Mini Fort wants me to go to cold yoga with her tomorrow, but this conflicts with my other daughter's jazz recital, which literally hogs the whole afternoon.

    I thought it might be somewhat hard for my first time back since November. But it was surprisingly fine. It was the best I'd ever done on the balancing postures. Maybe my core work is helping with these. The best part about bikram is all the back and leg stretching. I like it better than doing umpteen downward dogs. However, I am still going to do some investigation into cold yoga DVDs and will probably get one ashtanga and one vinyassa. The first 3 on this list look pretty good.

    This was my last pre-paid class at the Falls Church studio, so I may try the Reston studio next. An we all know who work in Reston. Watch out Geek!

    Physical Therapy Any Good?

    Very interesting article questioning the value or benefit of PT in many instances. Personally, I've never been much of a fan, though I think certain exercises (RC) are worthwhile.

    The article opines that icing is of virtually no benefit. It also caught my attention that eccentric exercises are beneficial. That's what Mr. Fort's trainer has him doing for hip/hamstring rehab.

    Also, poor girl, she didn't get her PRP for a tendon tear covered. Must have needed a lawyer.

    Updated January 10th, 2010 at 01:15 AM by The Fortress

  19. Gym/Swim, Friday, Jan. 8

    by , January 8th, 2010 at 06:16 PM (The FAF AFAP Digest)
    Well, school was delayed due to the ONE inch of snow or so that we got. Spent a lovely morning with my lovely children (who will all go to Harvard ) and then hit the gym and hot gym pool right afterward.


    broomsticks, 1 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    back extensions w/25 lb plate, 3 x 15
    total ab machine, 100 x 1 x 25, 120 x 1 x 20
    lying overhead tricep press, 50 x 2 x 15
    squat swings w/25 lb plate, 2 x 15
    goblet squats, 55 x 2 x 15
    snatch windmill, 15 x 2 x 15, each arm
    twisting med ball slam w/10 lb ball, 2 x 15
    rotating DB squat swings, 2 x 25*
    windshield wipers, 2 x 25
    push ups, 2 x 25
    chin ups, 2 x 7 (not so great -- out of practice)

    * This is a new exercise I tried (and liked) from the crazy core link. You start in a squat with a dumbbell held between your legs. You swing it up above your head and simultaneously rotate a quarter turn. It starts out easy, but gets much harder by 25.


    Boo-- the pool was back up to 85 degrees. I stole two of Chris' sets, including his broken 100 set from yesterday.

    Warm up:

    700 variety

    Mini Mountain Backstroke Kick Set, no fins:

    1 x 25 back kick @ :35
    1 x 50 back kick @ 1:10
    1 x 75 back kick @ 1:45
    1 x 100 back kick @ 2:15
    1 x 75 back kick @ 1:45
    1 x 50 back kick @ 1:10
    1 x 25 back kick @ :35

    50 EZ

    These didn't feel so great. My legs were tired from the drylands. Plus, I have trouble doing hypoxic work in shallow hot pools. I managed 10 SDKs per length, more on the 25s. I should really be at more like 12-14 for this set. Will probably re-try in a more swimmer friendly pool next week.

    Kick-Drill Set:

    10 x 50 @ 1:10
    odds = fast dolpin kick w/board
    evens = PLD breast drill

    I attempted an more scull-like breast pull, really keeping the hands out in front, and I seem to go faster and have more DPS that way.

    50 EZ

    Broken 100s Backstrokes w/fins:

    1 x 100, broken at the 25s with 5 seconds rest
    went 1:01
    50 EZ
    1 x 100, broken at the 25s with 10 seconds rest
    went :59
    50 EZ
    1 x 100, broken at the 25s with 20 seconds rest
    went :53
    50 EZ

    I had a little trouble seeing the clock at one end of the pool, so these are approximate times.

    100 dolphin dive

    Total: 2250 meters



    Thought I'd feel crummy today after yesterday's lactate set, but I didn't feel too bad except for that first kick set. The legs are still tired, but that's fine. Going to try to hit yoga tomorrow since I lack all stretching discipline. I'm thinking of getting the P90X yoga DVD (or swiping it from my runner friend) to help in this respect. When it's nasty and cold, I'm apt to do this more at home. Can anyone recommend any other yoga videos?

    Off to a high school swim meet tonight ...

    Dr. Jimi posted this on FB today, which I found interesting:

    Q and scyfreestyler will like it; Geek will still keep going to Costco for hocum pokum.

    BTW, Does anyone have hotel reservations for Atlanta yet? I'm thinking I might want to avoid making them at the last minute, assuming I negotiate a weekend of leave.

    Updated January 8th, 2010 at 07:02 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  20. Ouch! Thursday, Jan. 7

    by , January 7th, 2010 at 04:51 PM (The FAF AFAP Digest)
    AM Drylands:

    push ups w/push up stand 3 x 15*
    ab roll outs w/power wheel, 3 x 15
    jump rope, 2 x 75
    prone scapular scrunches, 3 x 25
    3 position arm extensions, 3 x 3 x 15

    * The push up stand seems to make the exercise harder to me. Perhaps it's the increased range of motion. The stands are definitely easier on the wrists.

    P90X Ab Killer DVD (15 minutes):

    [ame=""]Dailymotion - P90X Ab Ripper X Part 1 - a College video@@AMEPARAM@@[/ame]


    I knew after my first few jumps with the rope that this would be a hard day. My legs were still totally dead from my brutal double on Tuesday. The word "cramp" was never far from my mind and, indeed, that is, unhappily, what ensued ...

    Noon Swim w/Speedo @ Oak Marr:

    Warm up:

    750 variety

    6 x 25 shooters

    Transition set:

    10 x 50 @ 1:00
    odds = swim
    evens = kick

    (I missed one of these.)

    50 EZ

    Main Set:

    Speedo and I had decided to do Geek's lactate set (w/modifications) from several days ago. He was likewise weary from a hard practice yesterday. But, there really is no sense putting off lactate work, so we gamely had at it. I certainly plan to do more of it now that I've got some aerobic work under my belt.

    1 x 200 w/fins @ 8:00

    I swam 5 1/2 lengths and quit. I got a calf cramp the instant I pushed off to begin swimming. It didn't hurt as much when I dolphin kicked, but the minute I transitioned, it tightened even worse. It was so painful, I stopped. I'm a quitter. I was out in a :57. My stroke didn't feel very good (not like last week), so I was surprised to even go out that fast. The legs felt positively leaden.

    150 EZ

    1 x 100 w/fins @ whatevah

    I did fly. Went a :59. Very unspectacular; I've gone faster. But at least it was a cramp free swim.

    150 EZ

    2 x (50 AFAP w/fins @ whatevah + 100 EZ)

    1st 50 = fly, went :24
    2nd 50 = back. went :23.5 ish even though I slipped on the wall

    These were faster than I expected and certainly better efforts than my 200 and 100. Good to know I haven't lost all my speed. Speedo's underwater SDKs and streamlining have really improved!

    2 x (25 AFAP w/fins + 25 EZ @ whatevah)
    (one free, one belly shooter)

    100 EZ

    Evil Drill set:

    5 x (3 x 50), RI = :20-25

    #1 = breast kick (trying to keep knees close)
    #2 = PLD (pull, lunge, dolphin) breast drill
    #3 = Chris' breast drill where you alternate PLD with regular breaststroke each stroke. I really liked this drill and will continue to do it.

    50 EZ

    Total: 3350

    10 minutes in hottub.


    That was a nice kick in the pants and welcome back to the world of lactate pain. This would be a good set to repeat. The only problem with it from a sprinter perspective is that it's very hard to recover from that first 200. It takes a toll on the subsequent 100. I guess you could reverse the order of the set as well.

    Definitely time to increase the race pace work!

    I wish someone would come stand over me an make me stretch tonight. I really need it. I have no idea why I have a lapse of motivation in this area ...



    Pete and I discussed streamlining some and, in particular, 2 recent USMS tips. One is Chris Colburn's "hanging streamline drill" discussed here: Another is a tech tip drill Pete read about where you simply practice streamlining by pushing off and seeing how far you go. Keep repeating and hopefully see improvement. I'll definitely try these drills.

    F Gluten!

    I think I might have made it through my first gluten free day without accidentally glutening myself. Have been doing some reading. It also seems that muscle cramping and abdominal cramps can also be symptoms of gluten intolerance. In addition to my usual calf cramps, I've had some wicked abdominal cramps. Perhaps this will improve if I can successfully alter my diet.

    Updated January 7th, 2010 at 07:37 PM by The Fortress

    Swim Workouts , Test Sets , Strength Training and Dryland Workouts