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  1. MF @ LCM, Friday, June 5

    by , June 5th, 2009 at 04:44 PM (The FAF AFAP Digest)
    Decided to steal a page out of Chris' book and head to a LCM pool for some work on SDKs and streamlining. So drove out to Mason with my MF for lunchtime lap swim.


    Warm up:

    700 variety swim, kick, drill

    Main Set:

    3 x through:

    6 x 50 dolphin kick on back w/MF @ 1:00
    3 x 100 back @ 2:00
    3 x (50 UW shooter w/MF on back + 50 EZ) (these were all around 26s or so)

    I attempted to do the 2nd & 3rd rounds of the backstroke sets at 200 pace. Or my own vague notion of what constitutes 200 pace anyway.

    The shooters weren't too bad. Definitely helps work on streamlining when you're in a LC pool.

    Lordy, the 18 AFAP 25s from yesterday kicked the crap out of me. Just goes to show that a very low yardage workout can be harder (and perhaps more beneficial) than a high yardage workout. I'm taking tomorrow, which is my usual rest day, off.


    Got a message from a friend who is about my size (and maybe more active than me). She says I'm not eating enough. So I'm going to try to eat a lot more of the healthy food I've been eating. So far:

    Late breakfast (took am morning nap): oatmeal w/medium apple, banana, peach
    Post Swim snack/lunch in car: G2, balance bar, plum, peach, banana
    Afternoon snacks: omelet w/tomato, mushrooms, bacon and cheese; cheese & crackers
    Dinner: salmon, avocado & tomato salad

    Updated June 5th, 2009 at 07:11 PM by The Fortress

    Swim Workouts
  2. New Drylands + Fast 25s, Thursday, June 4

    by , June 4th, 2009 at 05:33 PM (The FAF AFAP Digest)

    I decided to try some of the new core exercises from the link I posted yesterday. http://www.ab-core-and-stomach-exerc...-workouts.html Nothing wrong with some variety! I just made up names for most of them.

    ab roller, 2 x 15

    hanging leg circles: hang from pull up bar and make circles with straight legs held together, 2 x 15, one set counter clockwise and one set clockwise

    prone crunches: lie on stomach, feet elevated, put hands behind head, crunch up bending back, feet in air while doing this, 2 x 25

    prone reverse back bend: on stomach, lift feet toward back in a backbend like motion. You need a flexy lower back for this one. Really works the glutes. 2 x 15

    yoga ball knee bend: hold yoga ball only with palm of hands hands. rest of your body is in a modified plank. bring one knee in to touch ball. then switch. 2 x 15

    squat swing: squat with a 25 lb weight. then rise, swinging weight to the left overhead in an arc. back to squat and then rise swinging weight to the right overhead. (I really liked this one.)

    elevated reverse crunches on bench w/12.5 weight held by feet, 2 x 15

    goblet squats w/50 lb DB, 2 x 15

    hip hinges w/12.5 lb DBs, 2 x 15, left leg

    10 minutes stretching


    Only had time for a quicky workout, so made it a speed workout.

    Warm up:

    700 variety swim, kick, drill

    Speed Work:

    20 x 25
    odds, fast backstroke (no fins)
    evens, easy

    After about 4 of the fast 25s with appalling breakouts, I realized I needed to concentrate on this.

    100 EZ

    16 x 25
    odds AFAP free (w/fins)
    evens easy

    200 C/D

    Total: 1900

    Yesterday, I was bummed that all the blocks were gone. Then today, 3 of them were back. Next week, I'm going to bring my B70 and practice some backstroke starts so I can determine exactly how many kicks I can take before I hit the 15 meter mark.


    Chiro Visit Needed:

    I've managed to wrench my neck again. Probably from restless sleeping. It started hurting during my swim, and now it's hard to turn my head without pain. My chiro is out of the office until Monday. Did manage to get 30 minutes with my massage therapist tomorrow. I hate neck issues!

    My shoulders and traps are pretty sore as well. I think my body is looking foward to taking it easier for 10 days or so beginning the middle of next week. I've been tired lately and clean eating alone doesn't seem to fix this. This is also a super busy time of the year for me with overlapping sports, end of season/year parties, summer swim, finals, etc.

    Tech Suit:

    Exchanged emails with Rocket Science yesterday. Their sizing is crazy, so beware ladies, if you're interested. They said I'm actually a Youth Medium. Huh? They don't have any suits until the end of June or July, so that suit is out for me. It has the same durable quality as the B70 though.

    I've ordered another suit, as I plan to swim in legal FINA approved suits this summer and until the end of the year. Then who knows what we'll swim in? Possibly something from another century ... I'm still annoyed that a durable suit that is easy to get on is likely going to be banned or not approved or whatever. It's a very anti-swimmer, especially anti-masters swimmer, approach to speed suits.


    Breakfast: oatmeal, blackberries
    Lunch: Salad with romaine, chicken, peppers, sprouts, tomatoes, avocado, flax seeds, green onion, and currants
    Post weights snack: banana
    Post Swim Snack: balance bar, G2, plum, red grapes
    Dinner: CHEAT: pizza, 3 slices (I was too tired to cook.)
    Late snack: trail mix

    Updated June 5th, 2009 at 07:52 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  3. Wednesday, June 3

    by , June 3rd, 2009 at 02:11 PM (The FAF AFAP Digest)
    I'm taking a rest day today.


    Here are some challenging core exercises. I haven't watched all the video, but some of the exercises look fun and could provide a nice break from the standard exercises.


    Here is a blog entry from David Guthrie from the flowswimming site that captures my take on the B70:

    Swimming Blogs - David Guthrie

    older | newer
    Why I Love My Suit
    David Guthrie | Profile
    May 22, 2009

    "One overlooked aspect of the tech suit revolution is that body suits allow swimmers to race faster all season without shaving down. The training model of a sin wave with long deep troughs of fatigue with brief sharp peaks twice a year is not the best recipe for performance. It is far better to develop speed, strength, and conditioning year round than to dig a deep hole and hope that you can climb out of it in time for that one shot at going fast.

    Without body suits, swimmers with very much body hair (like me) have the option of shaving or fighting excessive drag. I want to train with increased drag, but not race against it. Training with hair is much better than using a drag suit because hair distributes the resistance over the entire surface of the body, not just in one concentrated area. So I don't want to shave during the season, but I still want to race fast so my body can understand what I'm expecting it to do. Swimming unshaved doesn't provide a very accurate barometer for performance. I recently had a coach who didn't like the idea of wearing body suits during the season. He thought is was like cheating, like shaving without tapering. He thought the times were not valid and that it would somehow take away from the end of season performances. But my philosophy is, if I'm going to stand up on the blocks with a clock running and official results recorded, I'm going to swim as fast as I can. I don't see the point of wearing a drag suit or creating any other handicap during in-season meets, in other words, of intentionally swimming slow in meets. This approach may not produce dramatic end of season drops, but I find it produces faster end of season times. Which would you prefer?

    A few decades ago, when the Eastern European programs dominated the scene, they developed a much shorter training cycle of about 6 weeks from peak to peak. The more often they swam fast, the faster they were able to train and perform. They swam fast all year long. This kind of flattened training cycle without the traditional deep fatigue troughs is something we've been seeing more and more of over the past couple of years. The world's leading swimmers can step up and swim fast every time they race. One reason for this trend is that mature swimmers are staying in the sport and their bodies have adapted to the stress of training. They don't dig deep holes and flounder all season, hoping for a miracle at the end of the season. We don't see the dramatic drops at the end of the season tapers like we used to because that model of training is incredibly inefficient. Tapering for elite swimmers is more like fine-tuning, not a full-blown resurrection. Swimming fast often is essential today.

    I love my polyurethane suit because it works and it lasts and it allows me to simulate end of season conditions year round without shaving down. Unlike lycra, my polyurethane suit holds up to repeated use, so I can afford to use it all season long (year after year). Are we training to train, or training to race? If you want to race fast, you have to practice racing. The polyurethane suits are infinitely better than lycra. It's kind of amazing that suit manufacturers have been able to get us to buy expensive lycra crap all this time. Talk about planned obsolescence! For decades the industry has sold us expensive lycra suits that were designed to rapidly disintegrate and send us back to buy another one. Lycra soaks up water and loses its effectiveness almost immediately. It falls apart when exposed to chlorine. Duh. Gee, isn't there some other material that would tolerate the aquatic environment better? Of course there is. Polyester and polyurethane are practically indestructible. The problem is that Speedo has borrowed a page from Detroit's book and wants to sell more product by intentionally producing equipment that doesn't last. I just bought a pair of expensive metallic Speedo goggles that started fogging up after three swims. What's up with that? They're in the business of disposable products, that's what. And by that measure, the LZR is their pinnacle achievement."

    Tech Suits:

    Tried on the XS Rocket Science suit I got in the mail. I was a little skeptical when I realized it looked enormous next to my size 24 B70. And, in fact, it doesn't fit at all; got it on in about 10 seconds. I suspect I was sent a men's size. It's cut very narrowly in the chest area. I gave them my height and approx. weight, so they should have gotten the order right. Returning it.

    And another excellent article by David Guthrie on tech suits:


    Breakfast: oatmeal, banana
    Lunch: "superfood" salad from Whole Food (not sure exactly what's in it, but I recall reading gogi berries, acai, tomatoes, spinach, onions and some other things); yogurt; plum
    snack: peach, frozen custard (my 10% crap)
    dinner: bad -- cheese and crackers around 9:30 pm. wasn't home between 3:00 and 8:30 basically.

    Updated June 4th, 2009 at 08:44 AM by The Fortress

    Strength Training and Dryland Workouts
  4. Dryland + Aerobic Swim, Tuesday, June 2

    by , June 2nd, 2009 at 06:05 PM (The FAF AFAP Digest)

    rack pull, 135 x 3 x 8
    military press, 40 x 2 x 15 (20 lb DBs)
    elevated crunches w/med ball, 2 x 25
    long arm crunches, 2 x 25
    reverse crunches w/yoga ball, 2 x 25
    planks, 3 x 1:00
    15 superman streamlines on bosu
    forward lunges w/12.5 lb DBs, 2 x 25
    prone scapular scrunches w/5 lb DBs, 1 x 25
    external rotators, 10 x 2 x 15, each arm


    modified bench hops with hands placed on middle of bench as described last week, 1 x 1:00
    lateral box hops from left to right between two boxes, 2 x 1:00

    15 minutes stretching

    Note: I think my body is somewhat adapting to the lunging and squating. Hamstrings are still periodically sore, but not nearly as much.


    Decided to do an aerobic swim, as I'm feeling fatigued. (I had the 4:30 am swim carpool shift on Monday. It seems like it takes me a few days to recover from that.) Plus, I don't believe I've had a day off in awhile ... I'll have to look back at the blog.

    Warm up:

    700 variety warm up

    Aerobic Sets:

    40 x 50, done as:

    1-10 backstroke @ :50
    11-20 dolphin kick w/MF & board @ :45
    21-30 backstroke @ :50
    31-40 flutter kick w/fins & board @ :45

    Took 1:00 rest between sets.

    100 EZ
    150 scull
    100 EZ

    Total: 3000


    Dara Torres Book:

    I'm 2/3 through her new book. Like many sports biographies, it's not terribly well written, very breezy and non-substantive. I was hoping it would have more detail. There's virtually no discussion of her non-traditional strength training regimen with the exception that initially (during a "rehab" phase) she was making letter shapes with hand weights while balancing on a bosu. She also states that her new strength training made her very lithe and caused her to lose 10 pounds very quickly, but she doesn't explain why or how. I guess she's keeping these secrets for her post-retirement DVD!

    Her training regimen is indeed impressive, comprising 7 hours each day. The resistance stretching is interesting ... it essentially seems to involve contracting muscles while you're stretching to increase both strength and flexibility. A huge amount of time is devoted to stretching, massage and chiro. I had to chuckle when she said she could feel her muscles tightening (after a mashing, no less) as she headed to the blocks for the 50 free in Beijing ... Imagine what she'd think if she lived in our non-pampered masters bodies for a day ...


    Breakfast: omelet w/cheese, tomatoes and mushrooms, banana
    Snack: crackers w/hummus
    Lunch: apple, plum, shrimp (while in car, lol)
    Post Swim Snacks: G2, balance bar, blueberries, peach
    Dinner: chicken breast; salad with romaine, peas, sprouts, green onions, green peppers, tomatoes, carrots; kiwi
    Snack:stoneground crackers w/black bean dip

    I'm still pretty hungry in the late afternoon. I must not be eating enough at lunch? Or need more snacks?

    Updated June 3rd, 2009 at 11:50 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  5. Short But Nasty, Monday, June 1

    by , June 1st, 2009 at 03:55 PM (The FAF AFAP Digest)
    Just had time for a short weight/dryland workout and a short swim.


    Used the Paramount double cable machine today. Hadn't used that in awhile. Did:

    standing one arm pushes, 35 x 1 x 15, each arm, 30 x 1 x 15, each arm
    reclining one arm tricep press w/elevated legs, 25 x 2 x 12, each arm
    core/leg exercise (lay down on back, head facing machine, put handles of cable under shoe, lift legs then hips up, pull down slowly), 50 x 2 x 15

    Then did:

    hi lat row
    140 x 1 x 4
    160 x 1 x 3
    180 x 1 x 3
    190 x 2 x 8

    goblet squat w/50 lb weight, 2 x 15
    forward lunges w/12.5 DBs, 2 x 20
    crunches w/med ball, 2 x 25
    elevated crunches on bench w/ 12.5 lb weight at feet, 2 x 25
    external rotators, 10 x 3 x 15, each side
    prone scapular scrunches w/elevated feet & 5 lb DBs, 2 x 25


    Warm up:

    700 variety swim, kick, drill

    Speed set:

    A little bird reminded me that I should probably do some fast 75s for my LC 50s. Took that very sound advice today. I don't usually like 75s much because I can't see the pace clock well at one end. So all times could be slightly off.

    10 x (75 backstroke w/fins + 25 EZ)(Swam w/fins as shoulder has been a little twingy since my "endurance fly" set last week.)
    1-5 @ 2:15
    6-10 @ 2:30
    50 EZ after #5
    Went: 46 (still warming up)/43/43/42/41 & 42, 43, 42, 41.5-42, 40.5-41

    200 C/D

    Total: 1700


    Breakfast: oatmeal w/peanut butter, apple
    (Took Patrick's suggestion and added some peanut butter for protein. Can't say I was too thrilled with the taste though.)
    Lunch: Salad with romaine, grilled chicken, green onion, green pepper, sprouts, flax seed, currants, blueberries; quinoa w/chick peas
    Post swim snack: G2, balance bar in car on way home
    Dinner: barbecued shrimp, veggy kebobs w/mushrooms, tomatoes, eggplant and pepper, 1/2 slice of delicious 7 grain bread
    (Mr. Fort brought that back from the farmers' market -- along with a cache of other breads and fresh cinnamon rolls. ).
    Snack: plum, trail mix, glass of chard

    Updated June 2nd, 2009 at 11:12 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. LCM Practice, Sunday, May 31

    by , May 31st, 2009 at 12:14 PM (The FAF AFAP Digest)
    Made it to my team practice. It was rather sparsely attended. Our coach and I had a lane to ourselves. A couple teammates were at the MD State LC meet.

    Warm up:

    2 x through:

    2 x 100 swim
    2 x 50 kick
    200 pull
    100 IM drill

    8 x vertical kicking
    20 seconds with hands at shoulders, 10 seconds with arms in streamline position, squat jump off the bottom of the pool, repeat without stopping

    Main sets:

    250 stroke, descend each 50 (did back, can't remember the intervals for the 250s)
    3 x 50 @ 1:20
    #1 25 backward free, 25 fast free
    (backward free makes me feel very uncoordinated)
    #2 25 dolphin kick, 25 fast free
    #3 25 monkey (), 25 fast free
    250 kick, descend each 50
    (I broke it into 50s. 25 UW shooter w/fins + 25 kick, 5 second break at each 50)
    3 x 50 @ 1:20, same as above
    250 free, descend each 50
    (I paced off/raced Brad Gandee on this one. Me with fins. This totally kicked my ass, but I had more gas the last 50 than I thought.)
    3 x 50 @ 1:20, same as above
    (I cheated and did the first two 50s easy, as I was totally gassed.)

    100 EZ

    4 x 200
    #1 200 IM kick @ 4:30
    #2-4 200 IM @ 3:30

    100 EZ

    1 x 50 UW shooter on back w/MF

    Felt compelled to do this, despite being very tired, as I didn't do it last week and I wouldn't want Chris to think I was a wimp. Went about 80-85% because I was a bit worried about cramping on the first 25. Coach timed (and said she would make sure I didn't pass out. lol) I went :25. Wasn't too bad really.

    50 EZ

    Total: 4000 meters

    I'm feeling pretty strong in the water again. Every once in awhile I notice the effects of the weight training.



    Breakfast: Oatmeal with apple
    Post Swim Snack: G2, balance bar
    Lunch: Salad with green/red lettuce, grilled chicken, sprouts, tomatoes, avocado, currants, flax seeds
    Snack: yogurt, blueberries, hummus with whole wheat crackers
    Dinner: bean and cheese burritos from Whole Food (the whole fam, except for Lil Fort was elsewhere), kiwi, quinoa salad



    Interesting article in the NYT on May 28 on the topic that there is "no right way or wrong way to run:"

    Reminded me of swimming actually. Personally, I can't do a heel strike without getting shin splints.


    Other Random Notes:

    Just could not make it to NVSL "University" this weekend to do referee training ... way too many kids' activities. I'll have to stick with stroke & turning. I'm sure I will deek a few more kids than Geek and a few less than Hulk.

    Had to post this cute picture (taken by SwimRobin) of Jimby, me and Wookiee from Zones. One of my teammates who's back to swim training after a break commented that: "Maybe masters meets are more fun now than I remember." lol

    Updated June 1st, 2009 at 11:18 AM by The Fortress

    Swim Workouts
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  7. Saturday, May 30

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

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


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

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

  8. Sprinting Savagely, Friday, May 29

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

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

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

    3 rounds of:

    1. plyo type hop:

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

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

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

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

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

    3. leg or hip stretch

    4. 1 x 25 push ups

    10 minutes of stretching

    Swim/SCY/ Solo:

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

    Warm up:

    700 variety swim, kick, drill

    Main set:

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

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

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

    100 C/D

    Total: 3650


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


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

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


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

    200 back:

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

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

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

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

    60 minute spin

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

    Core/RC Work:

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

    10 minutes of stretching

    Swim/SCY Solo:

    Warm up:

    750 variety warm up of swim, kick & drills

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

    Main Set:

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

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

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

    Speed Work:

    10 x 25
    odds, AFAP free
    evens EZ

    100 EZ

    Total: 3600

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


    Nutrition Update:

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

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

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

    1 slice whole grain wheat bread w/peanut butter

    Post Spin Snack:

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


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

    Post Swim Snack:

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


    salmon (thank god my kids love this!)

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

    (If I cheat, I'll edit)


    CrossFit on Stretching:

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

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

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

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

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

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

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

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

    LC Meet:

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

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

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


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

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

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

  11. Weights + Swim, Tuesday, May 26

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

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

    5 minutes stretching
    15 minute drive to pool

    Swim/SCY/ Solo:

    Warm up:

    700 variety swim, kick, drill

    Kick Mountain:

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

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

    50 EZ

    Speed/Aerobic Work:

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

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

    50 EZ

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

    100 EZ

    Total: 3600


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

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

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

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

    We did this:

    Warm up:

    900 choice (did about 600)

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

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

    Main set:

    22 x 100, done as:

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

    200 C/D

    Total: 3600 meters


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

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

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

    5-10 minute stretching


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

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

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


    Amanda Weir on Kicking:

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

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

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

    Strength Training and Dryland Workouts
  14. Thursday, May 21

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

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


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


    Warm up:

    700 variety warm up

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

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

    Main set: Swim-Kick Mountain

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

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

    100 EZ

    Total: 3750


    Tentative Meet Schedule:

    June 14, FISH Invitational at GMU

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

    June 21, Terrapin Cup at U of Md

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

    July 19, Junior Champs at U of Md

    Will probably enter the 100 fly and 50 free on Sunday

    August 5-10, LCM Nats

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

    I've booked my hotel and plane.

    Tech Suit Quandry:

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

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

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

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

    50 back LCM
    Pro, 33.4
    B70, 33.4

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

    50 fly LCM
    Pro 31.6
    B70, 31.1

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


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

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

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

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

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

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


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

    Warm up:

    700 variety swim, kick, drill

    4 x 25 UW shooter on back, no fins

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

    Lactate Set:

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

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

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


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

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

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

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

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

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

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

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


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

    Warm up:

    800 variety swim, kick, drill

    Main set:

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

    set #1:

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

    set #2:

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

    set #3:

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

    set #4:

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

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

    Total: 3750


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

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

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

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

    Swim Workouts
  17. Patience is not my Fort-e

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

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


    600 variety warm up

    Modified Tall Paul set:

    3 x through

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

    I did:

    Set #1:

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

    Set #2:

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

    Set #3:

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

    100 C/D

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


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


    Good News & Bad news:

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

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

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

    Swim Workouts
  18. Weights, Sunday, May 17

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

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

    10 minutes stretching


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

    [ame=""]YouTube - Hindu Pushup - visit[/ame]

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

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

    Warm up:

    700 variety warm up

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

    50 EZ

    Main sets:

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

    9 x 100 dolphin kick on back w/MF

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

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

    100 EZ

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

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

    50 EZ

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

    50 EZ

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

    (Fly felt smooth for first time in awhile.)

    100 EZ

    Total: 4150


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

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

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

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

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

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

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

    5-10 minutes of stretching


    Warm up:

    600 variety warm up

    Aerobic set:

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

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

    100 EZ

    Speed work:

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

    200 C/D

    Total: 3150




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

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

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

    Another convert to weight training: Katie Hoff, I think I need to do more push ups ...


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


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


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

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

    Swim Workouts , Strength Training and Dryland Workouts