View RSS Feed

The FAF AFAP Digest

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

  1. Saturday, July 17

    by , July 17th, 2010 at 04:46 PM (The FAF AFAP Digest)
    I spent the morning absolutely sweating my ass off at our Saturday A summer league meet for 3.5 hours. I can remember last summer, at times, thinking "where the heat?" This summer, in contrast, has been almost unrelentingly oppressive. The only enjoyable moment was watching Lil Fort, my 9 year old, drop 5 seconds in her 50 meter free. I guess being out of the water for 2+ weeks didn't bother her at all. Didn't see that coming ... I was rather worried I'd be dehydrated, but after lunch I drove to the pool for a mellow recovery workout. I was kicked out of the deep end for a lifeguarding class.


    Swim/SCY/Solo:

    Warm up:

    700 various

    Hypoxic/Streamlining Set w/MF:

    50 x 25 @ 15 or so RI, done as:

    10 x 25 belly shooter
    10 x 25 back shooter
    10 x 25 shooter, alternate left and right side
    10 x 25 twirling shoooter
    10 x 25 glide drill + scull

    50 EZ

    Pull Set:

    5 x 200 w/paddles @ 3:00, smooth

    100 EZ

    Total: 3100

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

    Commentary:

    I had been tempted to do Geek's set #3 from today, but I decided to stick to the recovery workout plan and do that set next week. I also think it's time to add in more speed.

    I am slightly worried that my usual pool will be closing from August to October 17 for some needed renovation work. Quite a long time. I suspect my other nearby rec pool, Oak Marr, will really be packed in August. GMU is closed the first two weeks of August as well.

    I got to chat with Nuthin' But 50s for awhile too. He's aged up this season, is swimming 5x a week and doing 3-4 LC meets this summer. I told him I'd be doing nuthin but 50s at Zones.

    Attached are some more pics form Stockholm showing the Royal Palace, the changing of the guards and a couple interior shots of Storkytkan, a 700 year old cathedral with a huge carved statue of St. George & the Dragon.
    Categories
    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020656.jpg 
Views:	140 
Size:	193.7 KB 
ID:	6447   Click image for larger version. 

Name:	P1020659.jpg 
Views:	145 
Size:	208.2 KB 
ID:	6448   Click image for larger version. 

Name:	P1020660.jpg 
Views:	154 
Size:	204.5 KB 
ID:	6449   Click image for larger version. 

Name:	P1020663.jpg 
Views:	140 
Size:	197.4 KB 
ID:	6450   Click image for larger version. 

Name:	P1020664.jpg 
Views:	145 
Size:	201.9 KB 
ID:	6451  

  2. Friday, July 16

    by , July 16th, 2010 at 06:06 PM (The FAF AFAP Digest)
    Bike, 60 minutes:

    It was much much to hot to go outside today except to hop in a pool. This summer just seems insanely hot and humid. So I rode my indoor cycle while reading The Girl Who Played With Fire.


    Drylands, 50 minutes:

    Went to the gym with Mini Fort this afternoon and did the following:

    chest passes w/med ball, 20
    (Mini yelled at me to keep my thumbs up so it would mimic the lunge in evil)
    tricep passes w/med ball, 20
    med ball slams, 2 x 10
    goblet squat, 60 x 2 x 15
    squat X press, 40 x 2 x 15
    one footed push ups, 2 x 25
    box jumps, 2 x 10
    russian twists on incline bench w/25 lb plate, 2 x 25
    flutter kicks on bosu, 2 x 50
    deadlift, 80 x 2 x 10
    (haven't done this in many months)
    leg press, 330 x 2 x 10

    regular RC exercises

    I was tempted to go to hot yoga tonight -- I haven't had a stretch in eons -- but it simply too appalling hot to go get even hotter.

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

    Commentary:

    I still felt pretty energetic today after my double yesterday. My shins can feel the drylands though. I'm going to try to sneak in a swim during the day tomorrow, and do some slow swimming and hypoxic work. I have to get up at the crack of dawn for a SL meet to go watch my short axis girls. I will have to indulge in Geek's metric ton of coffee to pull this rare feat off. Sunday I hope to get to my LC practice and I will be keeping my fingers crossed for Fort Son who is rowing in the finals (seeded 6th) on Sunday am. Oddly, the son of my former "secret nemesis" will be rowing on Sunday as well (but as a heavyweight). Small world.

    FYI, I ran across this video on core stretching on FB. I haven't watched it yet, but will.

    http://www.stumbleupon.com/su/1Dx4sf...stretching/r:f

    Today's photos are from Stockholm. The old town, Gamla Stan, with its tiny alleys and cobblestone streets was amazing to walk around. The first photo is the square of the Parliament building, the second is 14th century Riddarholm Church where many of the Swedish monarchs are buried. The interior, which you cannot take pictures of, was decorated with hundreds of elaborately carved coats of arms. Lil Fort was creeped out by walking over dead people. lol

    Updated July 16th, 2010 at 09:20 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020638.jpg 
Views:	226 
Size:	208.7 KB 
ID:	6442   Click image for larger version. 

Name:	P1020641.jpg 
Views:	228 
Size:	197.3 KB 
ID:	6443   Click image for larger version. 

Name:	P1020647.jpg 
Views:	234 
Size:	205.1 KB 
ID:	6444   Click image for larger version. 

Name:	P1020648.jpg 
Views:	224 
Size:	203.5 KB 
ID:	6445   Click image for larger version. 

Name:	P1020653.jpg 
Views:	224 
Size:	193.0 KB 
ID:	6446  

  3. Friday, July 16

    by , July 16th, 2010 at 06:06 PM (The FAF AFAP Digest)
    Bike, 60 minutes:

    It was much much to hot to go outside today except to hop in a pool. This summer just seems insanely hot and humid. So I rode my indoor cycle while reading The Girl Who Played With Fire.


    Drylands:

    Went to the gym with Mini Fort this afternoon and did the following:

    chest passes w/med ball, 20
    (Mini yelled at me to keep my thumbs up so it would mimic the lunge in evil)
    tricep passes w/med ball, 20
    med ball slams, 2 x 10
    goblet squat, 60 x 2 x 15
    squat X press, 40 x 2 x 15
    one foot push ups, 2 x 25
    box jumps, 2 x 10
    russian twists on incline bench w/25 lb plate, 2 x 25
    flutter kicks on bosu, 2 x 50
    deadlift, 80 x 2 x 10
    (haven't done this in many months)
    leg press, 330 x 2 x 10

    regular RC exercises

    I was tempted to go to hot yoga tonight -- I haven't had a stretch in eons -- but it simply too appalling hot to go get even hotter.

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

    Commentary:

    I still felt pretty energetic today after my double yesterday. I'm going to try to sneak in a swim during the day tomorrow, and do some slow swimming and hypoxic work. I have to get up at the crack of dawn for a SL meet to go watch my short axis girls. I will have to indulge in Geek's metric ton of coffee to pull this rare feat off. Sunday I hope to get to my LC practice and I will be keeping my finger's crossed for Fort Son who is rowing in the finals on Sunday am.

    FYI, I ran across this video on core stretching on FB. I haven't watched it yet, but will.

    http://www.stumbleupon.com/su/1Dx4sf...stretching/r:f

    Today's photos are from Stockholm.
  4. Drylands + LCM Swim, Thursday, July 15

    by , July 15th, 2010 at 10:13 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    long arm crunches, 1 x 50
    twisting med ball slams, 2 x 15
    reverse decline crunches, 2 x 25
    scissors on bosu, 2 x 25
    flutter kicks on bosu, 2 x 50
    back extensions w/25 lb plate, 2 x 15
    broad jumps, 1 x 10
    altitude drops, 1 x 10
    skull crushers, 50 x 2 x 10
    seated bicept curls, 40 x 2 x 10
    single arm standing lat pulldown, 55 x 2 x 10, each arm
    wall squats against bosu w/med ball on lap, 2 x 1:00
    plank, 1 x 1:00

    usual RC exercises

    Had to dash out before doing a second set of some things ...


    Swim/LCM/Team:

    No thunder tonight!

    Warm up:

    400 swim
    300 kick
    200 IM drill
    100 scull

    Main Sets:

    3 x 300 pull @ 4:30

    4 x 200 @ 3:30

    #1 = 50 fly/100 free/50 fly
    #2 = 50 back/100 free/50 back
    #3 = 50 breast/100 free/50 breast
    #4 = 50 stroke choice/100 free/50 choice

    I used fins (b/c of fly) and substituted a 100 backstroke kick for the 100 free on all of them. I did fly on #4. LC fly didn't feel quite as dreadful as I feared it would be.

    50 EZ

    5 x 100 kick @ 2:20
    25 with board held vertically like a tombstone + 75 regular kick

    I did backstroke kick, no fins, on all of them. Long course kicking without fins is a very tedious endeavor indeed. Mental note to bring my monofin to the next practice.

    50 EZ

    3 x (50 AFAP off the blocks + 150 EZ)

    Instead of going off the blocks (calves were slightly crampy), I did 3 x 50 fly with fins from a push. I went 28, 28 and 29. I was somewhat surprised by these times, faster than I expected. My fly feels slightly choppy though.

    Total: 3900 meters

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

    Commentary:

    I may be getting back in some semblance of swimming shape. I always do much more freestyle in LC. I feel like I get more into a groove without all the flip turns.

    There is some progress on the GMUP front. Apparently, there was enough hue & cry from team members to persuade the powers that be not to outright terminate the team. We're discussing options, and there may be one fairly promising one. It will be interesting to see how it all shakes out. Fingers crossed.

    Down in Dollywood, Fort Son's team did respectably well in prelims and moved on to the next round. Unfortunately, for lightweights, there is no junior division, so his boat is rowing against college teams who dole out "punishment." (Not sure why there is this type of discrimination against lightweights in rowing.) His boat is also too light. For lightweights, the boat average is a max 155. His boat average is 143, a huge difference. In fact, Fort Son has been losing weight this summer with rowing doubles & gym sessions. He needs to gain some weight or have a growth spurt soon. Any ideas for fattening him up? (Conversely, Mini Fort is on the Jazz Hands swim plan -- hit the gym and swim 1x a week.)

    Here are some more St. Petersburg pics. The first and last one were from the canal tour. The middle three are of Peterhof Palace, built by Catherine the Great as her summer palace. The fountains there are amazing. The middle one depicts Peter the Great as Neptune, defeating the enemy while his allies (the turtles) refuse to help and thus slink away from the battle scene.

    Updated July 15th, 2010 at 10:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020504.jpg 
Views:	167 
Size:	215.2 KB 
ID:	6437   Click image for larger version. 

Name:	P1020523.jpg 
Views:	166 
Size:	211.1 KB 
ID:	6438   Click image for larger version. 

Name:	P1020525.jpg 
Views:	163 
Size:	226.1 KB 
ID:	6439   Click image for larger version. 

Name:	P1020515.jpg 
Views:	166 
Size:	208.5 KB 
ID:	6440   Click image for larger version. 

Name:	P1020486.jpg 
Views:	160 
Size:	202.7 KB 
ID:	6441  

  5. Wed., July 15

    by , July 15th, 2010 at 11:23 AM (The FAF AFAP Digest)
    Forgot to blog last night. Was having dinner with my BFF (and skipping out on a SL relay meet). We were sipping a lovely sauvignon blanc from South Africa that I discovered on the cruise. Not much to report anyway. After Tuesday night, I wasn't feeling motivated to swim, so I hopped on the bike for 60 + 30 minutes in the afternoon. I felt rather Q-like. I'm hoping to sneak a quick gym workout in today and go to LC practice tonight at Mason. I will be really ticked if it thunders again ...

    Here are 5 pics from St. Petersburg, Russia. One of the highlights of our 2 day stop there was an evening canal cruise. During the summer, it stays light until about 11:00 pm. They call this phenomenon the "white nights." The pics are of: (1) the Russian Museum, (2) Peter the Great's Museum of Curiosities, (3) the Winter Palace, built by Catherine the Great, (4) the Church of the Resurrection on the Spilled Blood (a czar was assassinated on its steps), and (5) shot of building on the evening canal cruise.

    Here's where Fort Son is this week. As is typical for him, when I tried to call and text him asking for updates, I got "I'm sleeping."

    USRowing: 2010 USRowing Club National Championships Begin Wednesday

    USRowing's Notes
    2010 USRowing Club National Championships Begin WednesdayShare
    Tuesday at 6:40pm
    OAK RIDGE, Tenn. – USRowing, in conjunction with the Oak Ridge Rowing Association, will host the 2010 USRowing Club National Championships July 14-18 on Melton Hill Lake in Oak Ridge, Tenn.

    The regatta will feature 1,140 athletes representing more than 75 clubs in 23 states and three countries. Races will be contested in 70 events featuring junior, intermediate and senior classification rowing.

    Last year, the overall points trophy went to Penn A.C. Rowing Association, with a total of 299.25 points. Penn A.C. also won the Sugar-Barnes trophy for overall men’s points, with 206.25 points. The Marion D. Ventura trophy for overall women’s points went to Community Rowing, Inc. with 191.5 points.

    Competition begins Wednesday, July 14 at 9 a.m. with heats and semifinals. Finals in all events will be contested Saturday, July 17 and Sunday, July 18. Heat sheets and complete results are available atwww.racetrak.com.

    Watch a live stream broadcast of finals on Saturday, July 17 from 1-5 p.m., and Sunday, July 18 from 9-1 p.m. on the Team USA Rowing Channel at http://rowing.teamusa.org/live. To purchase video clips after the event, visit www.usrowing.org.

    USRowing is a nonprofit organization recognized by the United States Olympic Committee as the governing body for the sport of rowing in the United States. USRowing’s Official Suppliers are Boathouse Sports, Filippi, Croker Oars and Rudy Project; its Official Patron is Concept2; its Official Electronics Outfitter is Nielsen Kellerman; and its Official Timer is Powerhouse Timing. USRowing also receives generous support from the National Rowing Foundation. For more information, visit www.usrowing.org.

    Updated July 15th, 2010 at 11:35 AM by The Fortress

    Categories
    Spinning
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020457.jpg 
Views:	194 
Size:	198.8 KB 
ID:	6432   Click image for larger version. 

Name:	P1020458.jpg 
Views:	202 
Size:	203.9 KB 
ID:	6433   Click image for larger version. 

Name:	P1020460.jpg 
Views:	189 
Size:	209.6 KB 
ID:	6434   Click image for larger version. 

Name:	P1020474.jpg 
Views:	200 
Size:	203.8 KB 
ID:	6435   Click image for larger version. 

Name:	P1020488.jpg 
Views:	185 
Size:	193.9 KB 
ID:	6436  

  6. Free Agent + Aborted LCM Practice

    by , July 13th, 2010 at 09:35 PM (The FAF AFAP Digest)
    I travelled out to GMU tonight for the LC practice. About 30 minutes in, there was thunder. Since GMU's thunder/lightening protection system is broken, we had to get out of the pool. I hadn't even done 1500 meters since I was slightly late. And I was bummed because I chose to only do one workout today and that was it. So it basically became a worthless long drive and an unscheduled rest day when I'm trying to get back in swimming shape. I finally felt half way decent in the water too ... Even more depressing was the brief team meeting we had after getting out, the summary of which is:

    1. Our excellent coaches are out/fired.
    2. Our Saturday practice is gone b/c of an alleged conflict of interest with the college team. This is true political BS.
    3. Our Tuesday/Thursday night lanes will likely go to a USA-S team. In fact, they may already have been rented out. GMU has planned to cancel the masters team since June, but only now got around to telling us.
    4. Not sure about the 4:45 am practices, but those may be gone too or with some other coach.
    5. Zones is still on, as it's a fund raiser for the college team. I'm inclined to boycott that meet anyway, and I may be in Boston then.
    6. The Sprint Classic in October is only happening if the PV LMSC hosts the meet, which they could afford to.

    It's a sad day when a masters team that has won national and zone championships and has world-national-zone record holders, AAs and AA relays, TTs, serious swimmers and competitive OW and triathletes is just canned ... without the courtesy of investigating a compromise or even a heads up. Of course, we can still run a meet as a fund raiser for their team.

    Bottom line: As Patrick noted yesterday, it's time for me to become a free agent swim whore. This, however, is not my natural milieu. I tend to be a team loyalist.

    Off to watch TdF.

    Updated July 13th, 2010 at 10:28 PM by The Fortress

    Categories
    Swim Workouts
  7. Monday, July 12

    by , July 12th, 2010 at 09:30 PM (The FAF AFAP Digest)
    Bike

    I was up late last night and woke up extremely groggy. I decided to hop on the bike for 30 minutes to attempt to wake up (after coffee of course). It seemed to work fairly well. (I tried this tactic on vacation once, but had to abort the effort. lol)


    Drylands (at home):

    long arm crunches, 2 x 50
    bicycles, 2 x 50
    scissors, 2 x 50
    windshield wipers, 2 x 25
    power wheel roll outs, 2 x 25
    elevated push ups, 2 x 15
    med ball slams, 2 x 15
    twisting med ball slams, 2 x 15
    rock star plyo, 1 x 10
    arm circles, 4 x 50


    Swim/SCY/Solo:

    I stole a couple sets from a Laurel workout from Tall Paul's workout thread again:

    Warm up:

    700 various

    Kick-Swim:

    5 x 200 w/fins @ 3:00

    #1 = 200 swim
    #2 = 50 kick/150 swim
    #3 = 100 kick/100 swim
    #4 = 150 kick/50 swim
    #5 = 200 kick

    swims = backstroke; kick = backstroke kick
    descended them to 2:20, nothing too fast

    50 EZ

    Main Set:

    1 x 300 pull @ 4:30
    4 x 100 russian breaststroke @ 2:00
    1 x 200 pull @ 3:00
    6 x 75 backstroke kick w/fins @ 1:00
    1 x 100 pull @ 1:30
    8 x 50:
    odds = scull @ 1:15
    evens = dolphin kick @ 1:00

    50 EZ

    Total: 3600

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

    Commentary:

    Still waiting to feel good in the water ... The only thing that feels good at the moment is kicking, breast and free w/paddles. Backstroke feels ghastly, and that's usually my easiest stroke. I guess it's only been my 4th swim since returning from vacation. Hoping to go to LC practice tomorrow night.

    On the masters team front, our team captain is meeting with the staff from the Aquatic Center, but I am not optimistic. I still think it's short sighted to can such a successful masters team. If GMU terminates the team in its current form, I will ask the Little Devil to switch me to unattached status for the time being. Although I guess I haven't competed for GMUP since Nats, so my 60 day period (or is it 90?) prior to joining another team (I think that's the rule) will expire soon.

    I thought our Monday night SL meet would be cancelled due to thunder & lightening, but we managed to squeeze it in. It was an intra-squad boys v. girls meet, which is always fun and good for trash talking and cheers. I had a rare night off from DQ-ing kids. And Lil Fort was happy because, despite missing 1/3 of the swim season, she had two PBs. That's how points are totaled -- most PBs. "Girls rule, boys drool!"

    I said goodbye to FortSon for a week; he's heading to TN for rowing Nats. Mr. Fort is gone for work as well, so it's just me and the girls this week. I think I will be very lazy on the cooking front.

    My sister, who is quite athletic, went on a cool vacation in Coronado CA this summer -- http://www.getawayfitness.com/programs.html. An am jog and yoga on the beach ... I might wake up for that.

    Continuing with my travel pics, I've attached 5 pics from Rostock Germany, which is Germany's largest Baltic port. The church (pics 1, 4, 5) is St. Mary's Cathedral, a gothic cathedral from the 13th century. The other building is the town hall with a splashy baroque facade. And the street is a main street off Market Square.

    Updated July 12th, 2010 at 10:26 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020380.jpg 
Views:	210 
Size:	198.6 KB 
ID:	6427   Click image for larger version. 

Name:	P1020398.jpg 
Views:	217 
Size:	204.8 KB 
ID:	6428   Click image for larger version. 

Name:	P1020404.jpg 
Views:	199 
Size:	220.7 KB 
ID:	6429   Click image for larger version. 

Name:	P1020407.jpg 
Views:	211 
Size:	208.5 KB 
ID:	6430   Click image for larger version. 

Name:	P1020409.jpg 
Views:	224 
Size:	193.2 KB 
ID:	6431  

  8. Sunday, July 11

    by , July 11th, 2010 at 06:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I stole this workout from Tall Paul's workout thread from a couple days ago. He called it the "heathen" workout, a denomination which admittedly attracted me to it, though I have no idea why it was given this label.

    Warm up:

    700 various

    Pull Set:

    6 x 150 w/paddles @ 2:15

    Main Set:

    4 x 100 kick, no fins, descend @ 2:00
    4 x 50 fly drill @ 1:00 (did glide + caterpillar drills)
    4 x 75 kick w/MF, descend @ 1:15
    4 x 50 back @ 1:00 (did glide + roll back drills)
    4 x 50 kick, no fins, descend @ 1:00
    4 x 50 breast pull, used buoy @ 1:00
    4 x 25 shooters w/MF, descend @ :40
    4 x 50 free drill @ 1:00 (did underwater recovery & good swimmer drill)

    50 EZ

    Total: 3450

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

    Commentary:

    For some reason, this workout left me ridiculously tired. The middle of my back was also slightly sore from yesterday's workouts. That's quite strange as usually it's my lats and delts that are sore. Wonder what I did? In any event, I was very happy to come home, sprawl on the couch and do nothing except watch soccer.

    I've attached a few pictures from Tallinn Estonia. Tallinn is a perfectly preserved medieval city that is a "living museum." Lil Fort is sitting in the 14th century Controvento restaurant on one of the most charming and romantic streets I've ever seen.


    Summer Salads:

    http://www.active.com/women/Articles...tm_medium=feed

    Updated July 11th, 2010 at 09:30 PM by The Fortress

    Categories
    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020539.jpg 
Views:	159 
Size:	201.2 KB 
ID:	6423   Click image for larger version. 

Name:	P1020567.jpg 
Views:	159 
Size:	201.2 KB 
ID:	6424   Click image for larger version. 

Name:	P1020578.jpg 
Views:	161 
Size:	206.4 KB 
ID:	6425   Click image for larger version. 

Name:	P1020597.jpg 
Views:	180 
Size:	179.3 KB 
ID:	6426   Click image for larger version. 

Name:	P1020570.jpg 
Views:	123 
Size:	201.9 KB 
ID:	9539  

  9. Saturday, July 10

    by , July 10th, 2010 at 04:36 PM (The FAF AFAP Digest)
    Drylands:

    crunches, 2 x 25
    russian twist w/25 lb plate, 2 x 25
    windshield wipers, 2 x 15
    dead bugs on bosu, 2 x 25
    flutter kicks on bosu, 2 x 50
    squat pulls on bosu, 35 x 2 x 15
    back extensions w/10 lb plate, 4 x 15
    goblet squats, 55 x 2 x 15
    skull crushers, 40 x 2 x 15
    kneeling ab crunches, 1 x 25 (couldn't tell weight really; forgot 2nd set)
    pole vaulters w/bar, 2 x 25
    twisting med ball slams, 2 x 15
    leg press, 330 x 2 x 10

    ball on wall, 2 x 50
    arm circles, 2 x 50, each direction
    seated straight arm dips, 60 x 2 x 26
    3 position arm extensions, 15 each
    prone scapular scrunches, 1 x 25


    Ellipse:

    30 minutes on ellipse, watching first half of Uru v. Germ game

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


    Commentary:

    Trying to ease back into drylands. I've definitely lost a bit of strength and fitness from the long taper + 2 week viral malaise break + almost another 2 week vaca break. I'm still feeling unmotivated -- probably b/c I don't have a taper meet in sight. Hopefully, switching to TRX will produce some motivation with my predilection for "shiny new things."

    I really wanted to go to hot yoga today after standing in the rain for hours at a summer league meet this am. But the only post noon class was at 4:00. No can do, as I'm headed out to a 6:30 dinner reservation with the fam. I asked the kids to be "agreeable" today for my birthday. So far, my request has been honored.

    I uploaded 4 random pictures of Copenhagen, a fabulous city, and 1 from the beach in Warnemunde, Germany. Naturally, the family beach had topless women. The two 9 year olds on the trip were gawking. lol

    Updated July 10th, 2010 at 04:56 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Ellipse Machine
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020352.jpg 
Views:	300 
Size:	201.3 KB 
ID:	6418   Click image for larger version. 

Name:	P1020355.jpg 
Views:	327 
Size:	204.7 KB 
ID:	6419   Click image for larger version. 

Name:	P1020366.jpg 
Views:	303 
Size:	203.2 KB 
ID:	6420   Click image for larger version. 

Name:	P1020399.jpg 
Views:	264 
Size:	209.5 KB 
ID:	6421   Click image for larger version. 

Name:	P1020426.jpg 
Views:	314 
Size:	200.4 KB 
ID:	6422  

  10. Friday, July 9

    by , July 9th, 2010 at 05:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 25 shooters
    odds = belly
    evens = back

    Main Set:

    6 x 100 free w/paddles @ 1:30
    4 x 50 flutter kick, no fins @ :50
    50 scull

    4 x 100 fly drill @ 1:40
    4 x 50 double shooter w/MF @ 1:00
    50 scull

    6 x 100 kick-swim (50 flutter kick-50 free) w/paddles @ 1:30
    4 x 50 flutter kick, no fins @ :50
    50 scull

    4 x 100 breast w/MF @ 1:40
    4 x 50 double shooter w/MF @ 1:00
    50 scull

    50 EZ

    Total: 3850

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

    Commentary:

    Still feeling fairly nasty and trying to get feel for the water back. I didn't bother with anything fast today. Right now, it would be futile and counter-productive. I seem to recall after my 2 weeks post-Nats hiatus that it took me 4-5 days before I did any speed work.

    I'm going to have to change my usual early-to-mid afternoon solo swim time. The rec center has been invaded by summer campers and it was a zoo. Only 3 lanes for lap swimming, no backstroke flags and I had to share with 2 different noodlers. Hoping I can shift swimming to post 3:30 pm, but I have to see if that will work with picking Mini Fort up from work and getting her to volleyball camp ... Might not ... Hmm ... I wonder if OakMarr is also a kid zoo? If so, I may need to travel to GMU during lap swim hours.


    Other random thoughts:

    1. How much faster does one go per 100 with paddles than without?

    2. I am enjoying returning to my breakfast smoothies. I was smoothie deprived on vacation.

    3. I didn't gain a lick of weight on vacation with less exercise and more food. Similarly, I didn't lose anything on my detox. This would tend to confirm my "set point" theory of weight. Of course, both instances were limited to 2 weeks.

    4. I still need to sign up for Zones. I will likely stick with the 4 x 50s. I'm rather dreading doing a 50 evil LC sans suit though. Warm up is at 7:30 on Sunday. Yikes, really early for me for a pool 40 minutes from my house ...

    5. My vacation buddies are urging Fort fam to go on another June vacation next year. Very tempting, but that would really mess with my plan to go to Auburn LCM Nats. On the other hand, I seemed to bounce back reasonably quickly after my 2 weeks of viral malaise. But LC is a different animal ...

    6. I need to gear up and start my TRX regimen. But I'm feeling rather unmotivated wrt drylands at the moment.

    7. I am not so fond of this weather. No idea how triathletes and runners can train in it. It is suffocatingly hot and humid. After being outside all the time for 2 weeks, I now don't feel like leaving the house! The only sane place to be is the beach in this weather.

    8. I am officially calling out Geek for welching on his bet. I have seen no video evidence of the promised nekked 200 fly.

    9. Where oh where is Wolf Girl?

    10. I just read in Bicycle magazine that Lance Armstrong is only 5'8". I somehow thought he was taller. No wonder he quit swimming!

    11. Couple pics from Oslo below.


    Article:

    Why keep a training blog:

    http://www.active.com/triathlon/Arti...tm_medium=feed

    Updated July 9th, 2010 at 10:05 PM by The Fortress

    Categories
    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020274.jpg 
Views:	159 
Size:	206.4 KB 
ID:	6414   Click image for larger version. 

Name:	P1020297.jpg 
Views:	169 
Size:	202.6 KB 
ID:	6415   Click image for larger version. 

Name:	P1020308.jpg 
Views:	162 
Size:	205.2 KB 
ID:	6416   Click image for larger version. 

Name:	P1020325.jpg 
Views:	172 
Size:	207.6 KB 
ID:	6417  
  11. Friday, July 9

    by , July 9th, 2010 at 05:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 25 shooters
    odds = belly
    evens = back

    Main Set:

    6 x 100 free w/paddles @ 1:30
    4 x 50 flutter kick, no fins @ :50
    50 scull

    4 x 100 fly drill @ 1:40
    4 x 50 double shooter w/MF @ 1:00
    50 scull

    6 x 100 kick-swim (50 flutter kick-50 free) w/paddles @ 1:30
    4 x 50 flutter kick, no fins @ :50
    50 scull

    4 x 100 breast w/MF @ 1:40
    4 x 50 double shooter w/MF @ 1:00
    50 scull

    50 EZ

    Total: 3850

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

    Commentary:

    Still feeling fairly nasty and trying to get feel for the water back. I didn't bother with anything fast today. Right now, it would be futile and counter-productive. I seem to recall after my 2 weeks post-Nats hiatus that it took me 4-5 days before I did any speed work.

    I'm going to have to change my usual early-to-mid afternoon solo swim time. The rec center has been invaded by summer campers and it was a zoo. Only 3 lanes for lap swimming, no backstroke flags and I had to share with 2 different noodlers. Hoping I can shift swimming to post 3:30 pm, but I have to see if that will work with picking Mini Fort up from work and getting her to volleyball camp ... Might not ... Hmm ... I wonder if OakMarr is also a kid zoo? If so, I may need to travel to GMU during lap swim hours.

    Other random thoughts:

    1. How much faster does one go per 100 with paddles than without?

    2. I am enjoying returning to my breakfast smoothies. I was smoothie deprived on vacation.

    3. I didn't gain a lick of weight on vacation with less exercise and more food. Similarly, I didn't lose anything on my detox. This would tend to confirm my "set point" theory of weight. Of course, both instances were limited to 2 weeks.

    4. I still need to sign up for Zones. I will likely stick with the 4 x 50s. I'm rather dreading doing a 50 evil LC sans suit though. Warm up is at 7:30 on Sunday. Yikes, really early for me for a pool 40 minutes from my house ...

    5. My vacation buddies are urging Fort fam to go on another June vacation next year. Very tempting, but that would really mess with my plan to go to Auburn LCM Nats. On the other hand, I seemed to bounce back reasonably quickly after my 2 weeks of viral malaise. But LC is a different animal ...

    6. I need to gear up and start my TRX regimen. But I'm feeling rather unmotivated wrt drylands at the moment.

    7. I am not so fond of this weather. No idea how triathletes and runners can train in it. It is suffocatingly hot and humid. After being outside all the time for 2 weeks, I now don't feel like leaving the house! The only sane place to be is the beach in this weather.

    8. I am officially calling out Geek for welching on his bet. I have seen no video evidence of the nekked 200 fly.

    9. Where oh where is Wolf Girl?
    Categories
    Swim Workouts
  12. Body in Shock, July 8

    by , July 8th, 2010 at 10:16 PM (The FAF AFAP Digest)
    Showing an amazing amount of hubris, I journeyed to my team LC practice at GMU tonight.

    Warm up:

    50 crunches
    50 bicycles
    50 flutter kicks
    20 lunges (I did plyo lunges)
    20 chest passes w/med ball
    20 tricep passes w/med ball

    400 swim
    300 kick
    200 stroke
    100 scull

    Main Sets:

    6 times through:

    75 kick @ mod pace @ 1:50
    75 swim, ascend by 25s, start fast from middle of pool @ 1:30 (I did these 25 moderately fast and 50 cruise)
    swim = free, fly, free, back, free, breast

    50 EZ

    2 x 250 pull, 40 RI
    (This was supposed to follow some breathing pattern, but I just breathed every stroke as usual in LC.)

    50 EZ

    10 x 100 @ 1:50
    odds = 75 free + 25 stroke fast
    evens = 75 stroke + 25 free fast

    I did the set with fins and did the evens flutter kick averaging around 1:15. Got a cramp on #8.

    50 EZ

    1 x 50 fast from blocks
    (I passed on this, too crampy. Should have taken endurolytes.)

    200 EZ

    Total: 3700

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

    Commentary:

    I survived my 2nd LC workout of the season. To facilitate this survival, I showed an uncharacteristic restraint in approaching the workout. I tried to ease in and have something left for the last set. As expected, my feel for the water was gone and I had no speed. I felt like I was swimming through jello. And also as expected, my leg endurance was better than my arm endurance. Hence, the substituted kicking in the last set. My freestyle felt positively vomitous. It was as if I was doing some other stroke. It felt much smoother with paddles, but I guess that's typical.

    It's rather a shock getting back to the grind. I spent a major portion of the day driving around, purchasing copious amounts of food, and feeding hungry kids. Lil Fort is back at summer swim and doing soccer camp. Mini Fort is raking in major bucks from lifeguarding and teaching private swim lessons. She is in volleyball camps at Mason for the next two weeks, and only swimming in SL meets this summer (no swim practices). Fort Son (who did not vacation with us b/c of rowing -- doubles every day and a nap in between) is doing very well. He made the competitive rowing team roster and also made their travel team. He leaves for Nationals in Tennessee on Monday, rowing in a lightweight 4. And I'm back to deeking kids again on Saturday. Not sure how I got roped into doing this on my birthday, but at least it's a relatively short meet.


    Article:

    A friend send me this article today about a masters cyclist who spent 8 months trying banned PEDs to write about the experience: http://outside.away.com/outside/body...ug_test_1.html. Perhaps Jimby should do this as well.
    Categories
    Swim Workouts
  13. Back! July 7

    by , July 7th, 2010 at 08:40 PM (The FAF AFAP Digest)
    I just got back from 2 weeks in Europe last night. It was a fabulous vacation -- visited Oslo, Copenhagen, Warnemunde & Rostok (Germany), St. Petersburg, Tallinn (Estonia) and Stockholm. We had uncharacteristically picture perfect sunny weather and smooth sailing (except 2 days) in the Baltic, between 75-85 every day. Had we left a week earlier, it would have been rainy and cold. I absolutely loved Copenhagen and Stockholm; I can see living in those canal cities (or, alternatively, ditching my kids, buying a boat and re-locating ). I also loved Tallinn, which is a smaller perfectly preserved medieval city and great for medieval history buffs like me. I kept expecting a knight in shining armor to walk around every corner. St. Petersburg was, as expected, very czar-ist grand. Very interesting
    and I loved the historical aspect, but I like charm more than grandeur. Took a quick dip in the Baltic Sea in Warnemunde. Beautiful beach, but it was freezing -- needed a wetsuit.

    I didn't die of swimming and blogging deprivation. I apparently prefer Europe to these attractions. I likewise did not exercise as much as I anticipated. I had a habit of staying on land and touring about as long as possible before getting back on the ship. When I did, I was typically fairly tired. In total, of the 12 days on the ship, I did 30-60 minutes on the ellipse 7-8 x (once for 90 minutes while listening to TV lectures on Tallinn and St. Petersburg). Of the 7 days I was on land, I walked between 2-4 miles per day. 4 miles of walking in bright sunshine left me a bit gassed. Finally, I got in two 40 minute dryland sessions; there wasn't really room to do some of my usual exercises. I did nothing the last 2 days. So, all in all, I probably got in some decent aerobic work, but I will be in appalling dryland and swimming shape. Really glad I have no focus meets this summer. Am pondering whether I can survive a LC practice tomorrow night ...

    I also had no internet access the entire time I was gone. I paid for a wireless package, but neither my iphone or ipad worked. Neither did the ship's computers for that matter. And the service was appalling slow; I didn't have the patience or time to even attempt too often. Perhaps it was all for the best as I had a nice computer vacation and read a few books. Patrick -- I loved the Girl with the Dragon Tattoo! And I did see most of the WC games.

    On a really depressing front, I got home and had a raft of emails concerning the GMUP masters team. It appears that my team, in its current form, is finished. GMU wants to rent our lanes to USA-S teams to make more money and eliminate our coaches. They are offering to post a workout blog and give us one of their internal life-rec coaches. Laughable! Protests have been lodged, but I am not optimistic that anything will change. It seems extremely short sighted to me, as the masters team has helped support the college team. So it appears that I will be in the market for a new team. Really suckish news. Zones will still be on this Spring though.

    I really haven't had time to check the forum yet. Did I miss anything?

    Updated July 7th, 2010 at 10:51 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  14. First LC Workout, Wed., June 22

    by , June 22nd, 2010 at 10:29 PM (The FAF AFAP Digest)
    Swim/LCM/Team:

    2 x 25 abs
    1:00 plank
    50 flutter kicks on back
    30 med ball tosses

    Warm up:

    600 swim, middle 200 stroke

    600 kick, middle 200 w/o board
    (I didn't use a board.)

    200 IM, 25 drill/25 swim

    Main Sets:

    4 x 50 kick w/fins @ 1:00
    (I worked them pretty hard -- went 32-33.)

    300 w/fins
    (Went out too fast, felt dreadful.)

    4 x 50 kick, no fins, use paddles as a "kickboard"

    300 pull

    12 x 100 @ 2:00

    3 x through:
    75 free/25 stroke
    50 free/50 stroke
    25 free/75 stroke
    100 fast

    We were supposed to descend 1-4. I didn't do that. I went a mod cruise pace on 1-3 and went fast on the last one. I did numbers 4 and 8 backstroke with fins and went 1:11 and 1:08. On the last four, my arms were tired and i kicked them. On 12, I kicked backstroke and went a 1:05. I was really gasping for breath after the fast ones. And I was exceedingly surprised by my times -- much faster than I thought I'd go. My lanemate did all the stroke portions
    fly.

    100 EZ

    Total: 3700 meters

    -------------------------------------------------------
    Commentary:

    The pool was so long. So long. It almost made me glad I'm not focusing on LC this summer.

    I may try to sneak in one more swim tomorrow morning. But it might feel pretty dismal coming so close on the heels of this workout.

    I'm blogging from my iPhone. My Internet service was down today, broken router. It's damn inconvenient timing. Mr. Fort had to go to a friend's house to print out our boarding passes. We also got an ipad for the trip, but our computer won't recognize it. Bummer cuz I can't download anything.

    Back to packing!

    Updated June 22nd, 2010 at 10:39 PM by The Fortress

    Categories
    Uncategorized
  15. Monday, June 21

    by , June 21st, 2010 at 10:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

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

    Main Sets:

    10 x 100 kick-pull @ 1:30
    50 free kick on side (left, right) + 50 free w/paddles & fins

    1 x 50 scull
    1 x 50 AFAP back w/fins (went 23.5-24)
    1 X 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:50
    odds = breast pull
    evens = russian breast drill
    (focused on not undulating on pull down)

    1 x 50 scull
    1 x 50 AFAP back w/fins (23.5)
    1 x 50 EZ
    1:00 vertical breast kick

    10 x 100 kick-swim @ 1:30
    odds = 50 dolphin kick w/board + 50 single arm fly
    evens = 50 back kick + 50 back

    1 x 50 scull
    1 x 50 fast breast w/fins (cramped, went 31+)
    1 x 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:30
    free pull w/paddles

    100 EZ

    Total: 4750

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


    Commentary:

    Posting this after the longest Monday night summer league meet ever ... The team had to get a special exemption to keep the pool open longer, the two teams were so big. I am dead from standing for so long in the heat. Lots of breaststroke DQs as usual. It's amazing the bizarre stuff you see on the evilstroke -- one kid took 4 breaststroke kicks while still fully submerged on the start. I had to DQ a fast USA kid because he was fully submerged before touching the wall on his backstroke finish. The kids think it's cool to have to that long dive to the finish, but it can be illegal.

    I felt much better in the pool today after eating more normally yesterday (and retoxing ). I was pretty surprised I still had good speed on my AFAP 50 backs. Actually, I felt like I had good leg speed, but not good arm speed.

    As my vaca approaches, I am somewhat bummed I have to be out of the water for another 2 weeks. I feel like I am just getting back in shape. And I know 2 weeks out of the pool, even with other exercise, will require a new start up period. And Jimby has warned me this is NOT a good thing. Oh well, at least my shoulders will be well rested.

    I am frighteningly busy the next 2 days, but hope to get in a quick gym session tomorrow and go to my first LC practice of the season tomorrow night. I'm sure that will be a kick in the pants.

    I need to pack ... I abhor packing.

    Updated June 21st, 2010 at 10:58 PM by The Fortress

    Categories
    Swim Workouts
  16. Monday, June 21

    by , June 21st, 2010 at 10:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

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

    Main Sets:

    10 x 100 kick-pull @ 1:30
    50 free kick on side (left, right) + 50 free w/paddles & fins

    1 x 50 scull
    1 x 50 AFAP back w/fins (went 23.5-24)
    1 X 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:50
    odds = breast pull
    evens = russian breast drill
    (focused on not undulating on pull down)

    1 x 50 scull
    1 x 50 AFAP back w/fins (23.5)
    1 x 50 EZ
    1:00 vertical breast kick

    10 x 100 kick-swim @ 1:30
    odds = 50 dolphin kick w/board + 50 single arm fly
    evens = 50 back kick + 50 back

    1 x 50 scull
    1 x 50 fast breast w/fins (cramped, went 31+)
    1 x 50 EZ
    1:00 vertical breast kick

    6 x 100 @ 1:30
    free pull w/paddles

    100 EZ

    Total: 4750

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


    Commentary:

    Posting this after the longest Monday night meet ever ... The team had to get a special exemption to keep the pool open longer, the two teams were so big. I am dead from standing for so long in the heat. Lots of breaststroke DQs as usual. It's amazing the bizarre stuff you see on the evilstroke -- one kid took 4 breaststroke kicks while still fully submerged on the start. I had to DQ a fast USA kid because he was fully submerged before touching the wall on his backstroke finish. The kids think it's cool to have to that long dive to the finish, but it can be illegal.

    I felt much better in the pool today after eating more normally yesterday (and retoxing ). I was pretty surprised I still had good speed on my AFAP 50 backs. Actually, I felt like I had good leg speed, but not good arm speed.

    As my vaca approaches, I am somewhat bummed I have to be out of the water for another 2 weeks. I feel like I am just getting back in shape. And I know 2 weeks out of the pool, even with other exercise, will require a new start up period. Oh well, at least my shoulders will be well rested.

    I am frighteningly busy the next 2 days, but hope to get in a quick gym session tomorrow and go to my first LC practice of the season tomorrow night. I'm sure that will be a kick in the pants.

    I need to pack ... I abhor packing.
    Categories
    Swim Workouts
  17. Swim + Detox Over! Sunday, June 20

    by , June 21st, 2010 at 09:01 AM (The FAF AFAP Digest)
    Friday:

    Blew Speedo off, as he reported on his blog. Just had zero energy on day 8 of detox.


    Saturday:

    No chance for exercise. Spent the entire day getting fried on soccer fields and sitting in a dance recital. I think Lil Fort is going to forsake dance for another sport. Fine with me, I don't like costume sports much and have no aptitude for being a stage mother.

    I have no idea how people run in this heat. The heat has really zapped any desire I might have had to run. It's just too freakin' hot. I'm glad I'm headed somewhere where the temp is 70ish during the day.


    Sunday:

    More soccer and then:

    Swim/SCY/Solo:

    Warm up:

    600 various

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

    Main Set:

    5 x 100 free w/paddles @ 1:20
    50 EZ
    2 x (4 x 25 fast @ :30), 1:00 rest between sets of 4, did breast
    50 EZ
    5 x 100 dolphin kick on back w/MF @ 1:20
    50 EZ
    2 x (4 x 25 fast @ :30), 1:00 rest between sets of 4, did fly
    50 EZ
    5 x 100 back w/paddles @ 1:20
    50 EZ

    Technique/Recovery Set:

    5 x 150 @ :15-20 RI
    done as 50 scull + 50 chest press fly + 50 fly kick on side

    50 EZ

    Total: 3950

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

    Commentary:

    Relieved to be done with detox! I only cheated once: I had to have a cup of coffee on Sunday morning (day 10) after getting up early both weekend days for soccer. Q is right. Breakfast is just better with coffee. And it's nice to be eating some real food again. I've had more energy the last couple days even with much less sleep.

    I hope to get a couple swims in the next few days before I embark on my 2 week vaca swim fast. I meant to get started on TRX, but I'm just too busy right now to focus on something new. I'll have to get started later this summer. I plan on signing up for the Colonies Zones LC and the B2B tri before I go. I heard the half iron was already full, so I hope it's not too late for an iron relay. From what I gather, the relays spots fill up more slowly.

    Here's the lineup for CZ: https://www.ClubAssistant.com/club/m...1553&smid=2490. As Chris noted on his blog, it's not favorable to fly-back swimmers. I was thinking of swimming the 100 back, but don't think it's doable as it's squashed between 50 fly and 50 free on Saturday and I just wouldn't get enough rest. This meet is much smaller than the SCY meet and runs fast. So I will probably just stick with the 4 50s and hope to get in a relay or two. Alternatively, I could mull over the options for doing a split request.

    I'm gearing up for my first very long summer league meet tonight (2 big teams with a zillion 8 & unders). Probably going to have to DQ more flyers than usual with this new interpretation of the butterfly rule:

    "Article 101.3.2 requires that, in the butterfly stroke, “both arms” must be brought forward “over the water" and pulled back simultaneously. For purposes of Article 101.3.2, as it relates to the recovery of the arms in the butterfly stroke, it is the interpretation of the USA Swimming Rules & Regulations Committee that the “arm” is that portion of the body which extends from the shoulder to the wrist. It is also the interpretation of the Committee that "over the water" means that the arm, as defined above, must break the surface of the water during the recovery phase of each stroke."

    Updated June 21st, 2010 at 09:57 AM by The Fortress

    Categories
    Swim Workouts
  18. Swim, Thursday, June 17

    by , June 17th, 2010 at 09:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

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

    100 scull

    Main set:

    3 x 100 dolphin kick on back w/MF @ 2:00
    cruise, fast @ 80%, cruise

    4 x 50 single arm fly

    3 x 100 breast w/MF @ 2:00
    cruise, fast @ 80%, cruise

    4 x 50 back w/paddles @ :50

    3 x 100 dolphin kick on back w/MF @ 2:00
    cruise, fast @ 80%, cruise

    4 x 50 russian breast drill

    50 EZ

    Pull set:

    5 x 150 free w/paddles @ 2:30

    I just cruised, trying to focus on head position and kicking through my breath. I also, maybe for one of the first times ever, focused on body roll in freestyle. OMG, I had much better DPS and the tiniest ephemeral glimpse into the mindset of a 200 freestyler. I'm so used to only sprinting free, that I've completely forgotten this "gait" as Swimsuit Addict would call it. I find it rather hard to "lope" in paddles though; I swim more symmetrically with them on.

    50 EZ

    Total: 3150

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

    Commentary:

    *&%$##@&^*%$$$!!!

    Detox sucks! I am just dead, and dead in the water. Very enervated. I had planned on doing more kicking today, but my legs were sore from Kenpo and my left hamstring was, to use Stud's terms, ever so slightly dodgy. I only went about :56 on my quasi fast dolphin kicks, which is fairly slow for me. I just had no fast gear or any energy. So broccoli stalks and pears are not a good training diet. Tomorrow, I get to add back more fruits and veggies and white rice. Woohoo! (sarcasm)

    On the upside, my GI symptoms have resolved, and I feel like I've lost weight. Probably haven't; I'm likely just not bloated from whatever food I'm intolerant of. Since I've eliminated gluten largely, I think it's milk products such as whey and casein that are the culprit. I'm inclined to get tested for food allergies when I return from vacation. I just fear that that could produce some false positives, and there's enough food I already have to avoid.

    So, I'm re-ditching anything with whey protein in it, and sticking with hemp protein:

    "Manitoba Harvest Hemp PRO 70is easy for the body to digest and assimilate because it doesn’t contain gluten or added sugars, and it’s free of the enzyme inhibitor found in soy and other legumes and grains that can prevent protein absorption and cause bloating and digestive challenges. Unlike many other protein powders on the market today, hemp is not known to be an allergen for people with food sensitivities. Hemp PRO 70 has been made without the use of Hexane, a petrochemical commonly used to make soy and other protein isolates."

    I think my Proasis shots look safe as well: https://www.wegmans.com/webapp/wcs/s...ategoryDisplay. Most other protein shots contain whey.

    On a related note, I chatted with a mom with a gluten intolerance while supervising the "Roman Shot Put" at my third grader's end of the school year Olympic party. She said that Whole Foods was now stocking a gluten free bread that is actually edible, called Udi's. I bought some today to try. In fact, it may be the first thing I have on Day 9 of the detox when I can add back grains. I'm dying for some carbs!

    I may just take tomorrow off if I'm feeling this way again and do some last minute shopping/errands for vacation. But Saturday looks bleak for exercise too with a soccer tournament and a dance recital. I may compromise and do P90X Stretch or P90X Yoga or another of my yoga DVDs. I think hot yoga would not be the best option, as it's so taxing.

    My shoulders/back can feel the paddle work. Not in a scary, my RCs are hurt way; just in a fatigued sort of way.


    Exercise Not Enough To Lose Weight:

    http://www.dallasnews.com/sharedcont...1.4656acf.html

    Sugar Free Foods Suck:

    http://www.latimes.com/news/health/l...,7648192.story

    Updated June 17th, 2010 at 09:30 PM by The Fortress

    Categories
    Swim Workouts
  19. Kenpo, June 16

    by , June 16th, 2010 at 06:58 PM (The FAF AFAP Digest)
    P90X, Kenpo:

    Decided I needed something different today, so I popped in the P90X Kenpo DVD, which I've never done before. It's definitely one of the easier P90X routines. Mostly a lot of punching, kicking and jumping. The X jumping jack plyo is a great exercise. It did seem like a good overall body workout, with good focus on balance and speed.

    Here's a description and the list of exercises:

    http://www.fitnessdestinations.com/p...day-6-kenpo-x/.

    I was not inspired to try this martial arts type workout by Karate Kid. I almost fell asleep during that slow snoozer of a movie.

    I wanted to do some P90X yoga, but got too busy doing kid things. In any event, my body appears intolerant of a training load increase right now. I've decided the legs are the most difficult to get back in shape. They seem to require the most conditioning and then, conversely, the most rest before meets. The upper body seems to snap back faster. (This is, of course, purely anecdotal and not supported by well controlled scientific data. Or, if the data does exists, which I'm sure it doesn't wrt swimming, I haven't bothered to look for it. )

    Does anyone have any good tips for a father's day gift for a runner/cyclist?

    I may do one of Patrick's workouts tomorrow (not the 400 free one!) and then swim with Speedo on Friday before subjecting myself to a crushingly busy weekend.

    Day 6 of detox ...

    I've attached a pic of a cute Maine Coone kitten we'll be getting soon (we're getting one of the white chested females pictured). I'm only mildly allergic to cats, and tolerate our Siamese well. I can't do dogs at all. My youngest has really been jonesing for a new kitty, so I caved. Hope I can still breath with it in the house.

    Updated June 16th, 2010 at 08:00 PM by The Fortress

    Categories
    Uncategorized
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	get-attachment.aspx.jpg 
Views:	343 
Size:	176.5 KB 
ID:	6412  
  20. More Drylands, June 15

    by , June 15th, 2010 at 06:45 PM (The FAF AFAP Digest)
    Drylands:

    Hit the raquetball court first and did:

    5-7 minutes of med ball slamming
    5 x 100 jump rope hops
    5-7 minutes of med ball slamming
    5 x 100 jump rope hops
    5-7 minutes of med ball slamming.

    With the med ball, I did standing slams, forward slams, standing twisting slams and twisting slams against the walls ala the RA med ball game.

    Other Core:

    back extensions w/10 lb plate, 2 x 15
    flutter kick on bosu, 2 x 50 (this is a really good core exercise; going to add ankle weights next time -- if I can find mine)
    plank with feet on yoga ball, 2 x 1:00
    wall sit against bosu w/med ball on lap, 2 x 1:00 (Water Rat, if you're reading, try your wall sits this way. It's harder!)
    box jumps, 1 x 10
    altitude drops, 1 x 10
    elevated push ups, 2 x 15
    skull crushers, 40 x 2 x 15

    RC:

    seated straight arm dips, 60 x 2 x 25
    internal and external rotators, 10 x 1 x 15, each side
    ball on wall, 1 x 50
    arm circles, 2 x 50 each way

    10 minutes stretching

    20 minutes on bike

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


    Commentary:

    I am in sad jump roping shape ... My legs felt pretty dead on the first set, but I persevered and it got a bit easier. Med ball slams rock.

    I'm still lacking some energy from the detox. Just had an exciting dinner of asparagus and pear before I cook the fam food I can't eat. The caffeine withdrawal is still proceeding better than expected. I miss salmon, steak and chard the most. Potato chips too, of course.

    Not sure if I'll make it to the pool tomorrow, as I have to fuss with my hair. I love being a "ginger," but it is a fair bit of maintenance. Plus, I keep tinkering with the color somewhat.

    I can't believe it's mid June already ...

    Managed to do some shopping without Q ...

    Updated June 15th, 2010 at 07:42 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning