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Rockwall Aquatic Masters ("RAM")
Had a beastly day. :/
However, at around 8:00 tonight, I finally got out to the only pool open around: my gym pool. It was actually quite lovely. The air was cool, the water was cool, and it was pitch black with the lights flickering on the water. When I was SDK-ing on my back, I could see my reflection on the water's surface.
Had my own lane and did the following quick swim:
100 swim, 50 kick
2 x (5 x 100) @ :15-20 RI
3 x free, 1 x kick, 1 x stroke
10 x 50 @ 1:00
odds = evil w/fins
evens = back w/fins
10 x 25 UW shooters w/fins
odds = back
evens = belly
8 x 50 fly drill
Total: 3000 meters
10 minutes hottub/steam
Felt much better after a swim. There is nothing like exercise to relieve stress! Had one funny Jimslie moment. My left shoulder was bothering me somewhat during my swim, and the omnipresent and reflexive shoulder paranoia emerged. Then, I realized it was just soreness from the flu shot I had this afternoon. lol
This pool is only 3-4 feet deep, so I was unable to take the Geekity 10 second vertical kick challenge. But very soon!
I am having some lab work tomorrow, so I am very grudgingly going off to fast now. No flamin' cheetos or chips for me tonight.
I think this is the first time I've really sat down all day ... hoping to survive this excruciatingly busy week. All kids activities and sports are now in high gear.
Took my wrecked body to Oak Marr late this am for a slow aerobic swim, which I rationalized by remembering that Rich Abrahams says this is good for us 1x week. Did the following, (although I went so slow I'm having trouble remembering exactly what I did):
5 x (3 x 50) @ :15 RI
1 = free
2 = kick
3 = stroke
5 x 100 @ 1:50, done as:
25 (10 UW belly SDKs + cruise to wall) + 50 breast w/long pullouts + 25 free w/long streamlines
(got this idea from Speedo's blog)
5 x 100 free w/overkick @ 1:50
8 x 100 w/fins @ :20 RI
odds = smooth free (can't really remember though)
evens = 50 flutter kick w/board + 50 free
8 x 25 easy free, sighting 2x per 25
Still feeling sore from overdoing the drylands on Saturday. But, thank Zeus, I got in for a deep tissue massage today b/c there was a cancellation. So now I figure I may feel decent by Thursday or so. This is my relative rest week, so I will attempt to keep yardage up, but intensity down. No drylands until after the event on Sunday.
I'm feeling a bit of a hot mess after having to give up being Aunty Histamine and still sleeping like crap. I am attempting to partially remedy the latter with Silenor, a new sleep maintenance aid for which Jimslie is already up in arms about the marketing strategy. After I am tested for food allergies tomorrow afternoon, no one will be able to wrest my allegy meds from my hands.
I haven't looked at the Savageman details yet. But, according to my running relay mate, whom I chatted with at our girls' first swim practice tonight, I'm in wave 2 again with the 25-29 year old guys. Woohoo! No matter what, I am starting off more slowly this time. I may still want to crawl out at 500 yards, but perhaps I won't be in complete lactic acid shock. Patrick has me concerned about needing swim booties now. I should probably check the temp at Deep Creek.
I have been ridiculously obsessing about FortSon's senior ad for the yearbook. I had no idea this was such a big deal. Since I refuse to say something prosaic like "we're so (or so very very) proud of you," I have to come up with something better. I scoured The Perfect Mile for some good quotes, and may have a couple. I have found an appropriately humiliating baby picture and other good sports shots. Now I can turn my attention to obsessing over something actually important like having FortSon finalize his list of colleges and figure out where he wants to use his early decision. What fun, no? And then, of course, there's shopping for the perfect Homecoming dress coming soon.
Updated September 14th, 2010 at 09:54 AM by The Fortress
To quote Stud, "everything hurts ... waah." This is definitely why I enjoyed shirking on strength training this summer ... I didn't swim today, as I wasn't sure I could get my arms out of the water. Instead, I did:
60 minutes of light stretching and yoga
(and didn't really feel any better after)
I finally watched my TRX DVD. The Basic Training DVD has a workout that consists of the following exercise sequences. The exercise groups are in increasing intensity/difficulty. You can also increase or decrease difficulty by changing your body or foot position.
1 legged squat
1 legged squat jump
sprinter's start with hop
back row with feet on stability ball against wall
single arm row
chest press push up
T deltoid fly
T + Y deltoid fly
standing roll outs
kneeling roll outs
(forearm or ahnds)
(forearm or hands)
(forearms or hands)
single knee ins
atomic push ups or oblique push ups
More advanced exercises include:
push ups or tricep press with kettleballs
oblique wipers (love this one)
skater straddle push up (ouch)
inverted shoulder press (ouch)
extreme leg extension
[nomedia="http://www.youtube.com/watch?v=3MJUYCwy4-g"]YouTube - TRX & FUNCTIONAL TRAINING: 50 exercises by Coach Miletto[/nomedia].
[nomedia="http://www.youtube.com/watch?v=kDdt6uIUfog"]YouTube - Unique TRX Drills For Advanced Personal Training Clients[/nomedia].
Having watched the DVDs and vids, I still think TRX is a great system for masters swimmers. It helps develop many key swim specific fitness elements: balance, core & shoulder stability, power, strength. However, like Chris, my initial reaction is that I think it's a supplement to, not a replacement for, strength training. But it seems like a great way to get a quick core workout or conditioning circuit in at home without a big gym.
broomstick twists, 25
windshield wipers, 25
burpees with air squat, 10
reverse scoop w/25 lb plate, 1 x 15, & w/30 lb DB, 1 x 15
sieber squats, 25, every 5th one airborne
supine superman streamline ("SSS") on bosu, 2 x 1:00*
[nomedia="http://www.youtube.com/watch?v=RdUVq_T8DpE"]YouTube - Bosu Streamline on the Back[/nomedia].
box jumps, 2 x 10
lower back/tricep exercise, 2 x 25**
skull crushers, 50 x 1 x 10, 60 x 1 x 10
back squat, 100 x 2 x 8 on power rack
standing straight arm lat pulldown, 150 x 2 x 8
lunges, 50 x 1 x 10, 60 x 1 x 10
* This seems like a very effective core exercise. And I could definitely have held it longer. It hits the same areas as planks, moreover, without any shoulder stress. Nice.
** A trainer showed me this exercise. It's hard to describe. I used the lat pulldown machine, a pole and the wall. You kneel on the lat pulldown bench and hook your feet under, grab a long pole about mid way down, plant the pole in the intersection of the wall and floor, then lower body down and then back up. Seemed to really hit the lower back and triceps. Would probably work even better with a weight belt
25-30 minutes of stretching, light yoga and foam roller work
15 minutes in steam room and whirlpool
I thought about all the comments, all very insightful, on my blog from a couple days ago. I've tentatively concluded:
1. My dryland sessions are too long and I need to leave when appropriate and resist the urge to do more. I did less today, I believe, and cut back on the number of reps and on some core work.
2. Do less core work in the gym, but make sure the work I do "counts" and is hard. Plus, if I don't do some core work behind hard strength work, what will I do -- talk to myself?
3. Keep doing some plyos in a moderate amount. I don't think there's any need to go crazy on these anyway.
4. Focus more on pure strength and less on fitness. This one is hard for me, and somewhat contrary to my nature. It might result in faster swimming, but less fun in my dryland workouts. I have been shirking raw strength work lately, probably over the last year. I'm not sure how much this has negatively effected me though. My times from Atlanta were fairly comparable to the year before. Perhaps a very slight drop off in the 50s. On the other hand, I was wearing a Jaked instead of a B70, so theoretically they should have been faster.
5. I hate back and front squats though. Tried back squats again today. I just can't stand having the bar on my back/shoulder area. So I think I either have to do overhead squats or those bulgarian single leg squats. Any other suggestions? Carry on with goblet squats?
6. I like deadlifting much more than back squats. Not sure this is a substitute for all squats though. And, apart from front and back squats, I've surprisingly grown rather fond of other forms of squats and squat plyos.
7. I still want a sled ... I hope you're using that, Geek!
Today, I saw something I'd never seen before. At FortSon's CC race, for which it was almost 80 degrees as the varsity goes last, I saw a kid projectile vomiting the last 200-300 yards of the race. No idea how he could even manage to keep running! FortSon did OK, got a wicked cramp that killed his last 1K or so (which is usually his strength), but still started out faster than he did last year.
Updated September 11th, 2010 at 08:40 PM by The Fortress
Swim/SCY/Solo @ Mason:
Arrived and put on the 2XU wetsuit. Wetsuits are so much easier to get on than B70s.
8 x 50
odds = free @ :50
evens = backstroke kick @ 1:00
1 x 100 good cruise
I had contemplated doing a long freestyle set with my wetsuit on. But, that was a non starter. Even though the water was 80, I was roasting after 1200. So I stripped off the wetsuit and carried on with my "freestyle veggies" workout, which I did solely out of a sense of obligation to my Savageman relay mates.
30 x 100, done as:
2 rounds of:
5 x 100 free @ 1:20
5 x 100 backstroke kick w/fins @ 1:20
5 x 100 free w/paddles & fins @ 1:20
:20 seconds transition between sets of 5
50 EZ between the sets of 15
I broke it up this way to not drown of boredom and to avoid losing count. I started off easy, basically cruised the kicks (by far the easiest part), and then picked up the last 5. I was holding 1:06-07s on #11-15 each set. I was faster if I remembered to kick, something I frequently forget to do in freestyle. I didn't push it too much, as I was trying to get into a good rhythm. I am very pace impaired sort.
Short rest freestyle is absolutely dull as hell to do on your own. No idea how anyone does it. I do not enjoy this type of solo workout. It would be much more palatable with a team.
And, wow, was that wetsuit floaty. Compared to my workout suit, I was very buoyant. Much more so than a tech suit. But I felt very uncomfortable around the neck, like I was vaguely choking. I hope I can ignore this sensation. Hopefully, it's because I'm not used to wetsuits, at all.
I've also resolved to do somewhat more freestyle without fins just focusing on kicking. I've always tended to do long freestyle sets or long aerobic sets with fins b/c of stress on the shoulders, sore shoulders, shoulder paranoia, shoulder anxiety, actual shoulder issues, etc. And it's certainly produced a lot of leg strength (and can ramp up the cardio). But, as I was telling Speedo the other day, my shoulders feel surprisingly good these days. I think next week, which is a relative rest week after killing myself for 3 weeks, I will do some mellow pace freestyle really focusing on kicking. (This also makes sense according to Chowmi's post on the Myth #9 Busted thread.) I do plenty of dolphin kicking and backstroke kicking, but very little freestyle kicking integrated with freestyle swimming. Of course, I say this now ... I may be sick to death of freestyle after doing (for me) an insane amount of it lately. I'm a sprint stroker at heart.
I can't go to my team practice tomorrow because it conflicts with Fort Son's race. So I will hit the gym and hope to get to my team practice on Sunday.
Happy weekend! Good luck to everyone at Big Shoulders.
Updated September 10th, 2010 at 10:09 PM by The Fortress
I hauled my unrefreshed, allergy addled, geriatric feeling (Jimslie) body to the pool for a lunchtime swim with Speedo. We did the following:
Swim/SCY @ Oak Marr:
8 x 25 shooters w/fins
Pete and I did a portion of a kick workout we did frequently last year. I thought it was 5 x 200 kick, but it was 6. I took a nature break and did an easy 100 during #6, as I wasn't expecting it. My times were faster than I expected.
5 x 200 backstroke kick, no fins @ 3:30
I cruised #1, and immediately cramped. (I fear my allergy meds are causing dehydration.)
Then I went: 2:56, 2:53, 2:52, 2:51.
I looked back at a couple of my previous sets. I usually cruise #1-2 and then go.
On 2/4, I went 2:56, 2:53, 2:56, 2:51
On 12/28, I went 2:59, 2:56, 2:55, 2:53
So today's set was a slight improvement over last time. I didn't kill the SDKs. I took 8+ on the first 25 and then 6 (usually) thereafter.
20 x 50 Petra Paddle Drill Set @ :45
Extra :15 between sets of 5 to switch paddles
I left my fins on to float my shoulders, which are still sore, but didn't kick much.
1-5 w/strokemaker paddles (I don't use Pete's he man version)
6-10 reverse paddle drill
11-20 swim (I joined Pete in ditching the paddles)
The last 5 I tried to pick up the pace and went high 30s, breathing every stroke.
It was great to swim with Pete again today and we mulled over a number of topics such as:
1. If fins increase your leg strength and endurance, do paddles increase you shoulder strength and endurance? And is that why Petra (Mason sprint coach) is obsessed with them?
2. What nickname is Geek going to come up with to ride Pete about Gaga?
3. Why do Mrs. Speedo and I so get irked when our children or spouses eat something before dinner or fail to eat the delicious food we make them?
4. How much dryland work is sufficient? Pete is considering cutting back to 2x per week. I am thinking my sessions are too long and that I can't recover quickly enough. I perused my last 80 minute session and see that I started off with 3 x 75 med ball slams and 75 push ups before I even hit the weight room ...
5. Life would be infinitely improved if we could have a daily massage.
6. Pete needs to keep taking his 100 back out fast to keep putting up stellar times. I need to do this as well (I did it, finally, in Atlanta) and not die the last 15 yards.
7. Pete and I agreed that "that perfect blend of caring and not caring" (from Andre Agassi's autobiography) produces the best meet prep and results.
8. Petra really likes to train her sprinters with hypoxic freestyle. Pete likes oxygen. And, despite my love of underwater dolphin work, I insist on breathing every stroke in freestyle, except during a race or timed swim. I just don't buy those 3-5-7 breathing sets, so refuse to do them.
Tomorrow, I am going to haul myself out to Mason to swim in a cool pool and do some aerobic set. Trying to decide whether to swim in regular suit, B70 or wetsuit. I saw a couple tris using full sleeve wetsuits today at Oak Marr. No idea how they do that when the pool is 84 degrees ...
Yoga, 60 minutes:
No time today for anything but some yoga at home. I plugged in my Rodney Yee power yoga DVD after dinner. [nomedia="http://www.youtube.com/watch?v=ZLZ2WHodLqQ"]YouTube- Power Yoga Total Body Workout[/nomedia]. Hated the music (z-z-z-z-z); I'm just not the meditative type. I prefer the cornball Tony Horton for yoga. Or Lady Gaga even! But I was pretty sore in my upper body from yesterday's killer drylands (pecs, delts, traps especially), so I felt better afterward or at least more flexy.
MAC Dryland Workout Youtube Clip:
I watched the MAC dryland workout for the senior team. http://www.floswimming.org/videos/co...-group-workout. It was:
4 rounds of:
front squat, 8x
squat jump, 8x
TRX body row, 8x
4 rounds of:
pull ups, 8x max
med ball slam downs, 8x
stability ball push ups, 8x
sled push for time -- this look pretty cool. Wish my gym had a sled to push.
In the sprint swim portion, they started the workout with a "cold turkey" 50 swim for time ala Jazz Hands. Nice for kids maybe, not so nice for masters methinks.
Still thinking of attending the Indy SCM meet over Halloween weekend. (Lil Fort seems to dislike this holiday and has a costume phobia anyway.) I have gotten spousal approval. I just need to decide whether to drive with Jimslie or fly. The drive might make the swim worthless, as I would be too tuckered out. The order of events isn't too bad, although Saturday is a little dicey with 3 50s that day and the 50 back and 100 fly back to back. I would likely opt to swim the 100 fly, although I barely believe I just had that thought.
1. More food for thought on the "less is more"/"more is more" debate: WSJ article on chronic overtraining in endurance athletes. It also notes that many endurance athletes suffer from high levels of performance stress caused by trying to win their masters categories or always PR. I guess it's healthy that I'm not even remotely bothered by my recent personal worsts.
2. An article in the NYT confirming the prevailing thought that static stretching prior to exercise provides no benefit: http://well.blogs.nytimes.com/2010/0...ries/?emc=eta1
Speaking of running, has anyone tried these crazy 5 finger running gloves?
3. And an article confirming that Soni swims a fast breaststroke b/c she is mimicing fly, the king of all strokes. I felt like I could somewhat swim this way with the super suits, but not without.
I'm still struggling with some sleep/hormone/allergy/GI issues. Despite my doctor phobia, I'm going to see a specialist in hormone issues if I can get in off the darn wait list. I'm also getting tested for food allergies next Tuesday. Very few adults really have food allergies I realize (in fact, Jimslie seems to think they're a myth or a product of evolution gone bad). I also know there are many false positives in this testing, so I have some qualms about it. But I feel I need to rule it out, or possibly identify other intolerances. Tests confirm that I am allergic to practically everything else, so why not certain foods? (I did have a bite of lobster ravioli the other night and had an immediate reaction. Jimslie seems to think this could be self induced. I don't know how I could cause myself to have a neck rash though ...)
Hoping to swim with Speedo tomorrow at lunchtime. What set(s) should we do?
Updated September 8th, 2010 at 10:33 PM by The Fortress
Racquet ball court:
3 x through:
1. med ball slams:
25 overhead tricept pass against wall
25 twisting slams against wall
25 slams on floor
2. 1:00 jump rope hops
3. 1:00 80/20 Sieber squats
30 second each side, then switch
[nomedia="http://www.youtube.com/watch?v=cNxCWSv7IyA"]YouTube- P90X 80-20 Sieber Squats for Dancers?[/nomedia]
(the woman in the P90X video is not getting her ass down far enough though)
4. 25 push ups
Move to gym:
Lochte Triple w/25 lb plate (can't find the 35 lb one; might switch to 45), 2 x 45 (15 bench + 15 bent over row + 15 reverse scoop)
Straight arm standing lat pull down, 130 x 2 x 10
russian twist on incline bench w/25 lb plate, 2 x 25
flutter kicks on bosu, 2 x 50
dead bugs on bosu, 2 x 25
windshield wipers, 2 x 15
plyo jacks, 2 x 15
standing twist with 25 lb plate, 2 x 25
goblet squat, 70 x 2 x 10
Tabata squat press with push:
[nomedia="http://www.youtube.com/watch?v=LkcnqPHcWeI"]YouTube- Faster Swimming dryland routine called Tabata[/nomedia].
8 rounds of 20 seconds AFAP, 10 seconds rest,
pure torture, immediate redline
internal and external rotators
May try this:
plyo push up
[nomedia="http://www.youtube.com/watch?v=nAqSnGWHrxU&feature=related"]YouTube- Mark Gangloff USA 100 meter Olympic Swimmer: Plyo Push Up[/nomedia].
Need to watch this, MAC sprint drylands (note that they're using TRX):
and this one maybe:
I meant to do yoga today as well, but spent most of the morning dealing with Mr. Fort's car. There is a huge Tahoe in our driveway now because I refused to wait any further for a different rental car. This thing is bigger than my Durango. Mini loves it b/c she is obsessed with trucks. When Fort Son goes off to college, I'm downsizing to some kind of convertible. Any suggestions?
Survived the first day of school and the mad crowded dash for high school school supplies at Staples. I got one "I hate school, but X is very cute," one "I have a sh*tload of work on day one," and one "I had a great day." Easy to identify which kid said what.
Rest of week swim thoughts:
Wed: maybe a ripoff of a gdanner endurance workout
Thurs: hopefully swim with Speedo. Workout to be determined.
Friday: GH Sr. kick workout
Sat & Sun: with team
Tuesday-Friday: minimal drylands and maybe some workout to get me ready for Savageman.
Gary Hall Sr. Kick Workout:
Saw this toy intensive workout on the swim myth #9 busted thread. Looked interesting. Maybe I'll finally get some use out of my dorkel and parachute.
1) Warm up 200 drill, 200 swim, 200 kick
2) Kick 5 x 100 with Finis snorkel and Finis alignment kickboard, keeping head down, body in proper alignment. Medium rest....all out.
3) Kick 5 x 45 seconds on the wall with Finis snorkel....all out, followed by 15 seconds rest. Try to maintain 100% intensity for all 45 seconds. Repeat on 1 minute interval.
4) Easy 100 swim
5) Kick 5 x 100 with fins and alignment kick board and snorkel ...all out, medium rest.
6) Kick 5 x 45 seconds in vertical position with fins with arms in PERFECT streamline position above. Head always above the water. Fast tight kicks. No breaststroke kick allowed. Only flutter. 15 seconds rest between (start on 1 minute)
7) 100 easy swim
8) Medicine ball throw. Play catch using 10 lb med ball with someone on the deck kicking with fins with hands above head at all times. Try to reach 30 throws or more (record here is 55 throws). Repeat 3 times with 30 seconds rest.
9) Kick 5 x 100 with fins, alignment kick board, snorkel and drag parachute. All out with 30 seconds rest.
10) Easy 100 swim
Bill Gates on Kids:
Thumbs up: http://www.facebook.com/note.php?not...8&id=513625075
I didn't really realize that yoga is a competitive sport, but it is.
Updated September 7th, 2010 at 10:46 PM by The Fortress
400 reverse IM kick
200 IM drill
8 x 75 IM switch @ 1:15
#4 & #8 FAST
3 x 300 w/fins @ :30 RI
done 100 stroke, 100 kick, 100 kick
minimum of 6 SDK each length
Normally, I'm happy to see a set like this. But yesterday, not so much, as I had done plenty of SDK work in the days before. And 6 SDK with fins did not prove that easy. I did them 100 back + 200 backstroke kick.
6 x 75 @ 1:50
odds = 25 UW dolphin + 25 Nemo drill + 25 fast fly
evens = 25 UW flutter + 25 tricep drill + 25 fast free
Plenty of rest on these so that the 25s could be very fast.
8 x 50 kick @ 1:05
25 AFAP dolphin kick + 25 EZ
Everyone did these on different intervals. Barb and I decided to do them on 1:05 together.
Loved this more speed and stroke oriented workout after Saturday's aerobic emphasis. I was worried I'd feel gassed, but I hung in there decently. That said, I am really really glad I'm having a day of rest today. Definitely need it. Then back to the gym on Tuesday.
I went to my first Saturday team practice in, well, maybe ever. Saturday is typically D day (though now our practices are 1.5 instead of 2 hours) and they used to be early. Instead, I happily cruised in at 10:15 after dropping Mini off at volleyball practice. I feel like I'm getting some endurance back. Just some, but some is better than none as my date with 1.2 miles looms. I have reminded my tri relay mates that I am not in the same shape I was last year.
2 x through
100 IM drill
This may also be the first ever time I've done the assigned warm up.
3 x through:
2 x 250 pull @ 3:30
2 x 150 K/S/K w/fins @ 2:30
(I did them all kick and had a ton of rest, but I didn't mind because I wanted to descend the 50s well.)
3 x 50 stroke descend @ 1:00
(I left my fins on for these)
On the sets of 50s, I went back (:29, :27, :25), breast (:36, :33, :31) and back (:30, :28, :25 high)
Extra set: 8 x 100 backstroke kick w/fins @ 1:30
Since that only took us about 65 minutes, I did an extra set. Same set as yesterday, 8 x 100 backstroke kick. But this time I did it with fins @ 1:30 with 8/7/7/6 SDKs (which is probably fairly equivalent to the 10 SDKs I took yesterday). I cramped a bit, but was really happy I kicked reasonably fast and long after all that aerobic work.
Went: 1:03, 1:03, 1:03, 1:03, 1:02, 1:02, 1:01, 1:00.
Total: 4950/1900 kicking
15 minutes in hottub
15 minutes of stretching
I felt so much better today when I woke up than yesterday. I felt like I was dragging myself through yesterday's workout. Plus, it was so nice to swim in a deep cool pool. I always swim faster at Mason, it seems, than at our Rec Center pools where the temp hovers at 83-84.
Mr. Fort got out his bike after I got home, and he's been gone for almost 4 hours ... And since he did the Reston Century ride, he seems to be on their email list. He recommended I do this tomorrow: http://www.restontriathlon.org/tri/. But unlike Geek, I just can't rise at the jimmy jack crack of dawn.
I'm tentatively planning on going to my team practice tomorrow instead. Sunday is typically my favorite day as it's stroke and sprint oriented. I could use that after today.
This week's totals:
swim, 5x, 18,350 yards
I have full on fall allergy symptoms and I'm hoping it's due to ragweed and such and not my new kitty (with whom I'm unreasonably besotted).
Updated September 4th, 2010 at 09:01 PM by The Fortress
8 x 50 fly drills @ 1:00
6 x 150 free w/paddles @ 2:20
Hypoxic Kick Set:
8 x 100 backstroke kick, no fins @ 2:15
SDKs = 10, 10, 10, 10 per 25
(I really should have done 12 on the first 25. I don't think it would have made any difference, except perhaps causing me to go faster.)
I knew it would be a tough set, as I cramped on the first one and then on #4 and #6. Took a few seconds extra rest on those. It wasn't a matter of dehydration; my legs were just fatigued from yesterday's double and the P90X plyos.
I went 1:26, 1:24, 1:22, 1:22, 1:23, 1:22, 1:21-22, 1:20-21.
I hadn't done a longer rep, longer hypoxic set in awhile, and this was tough, even kicking moderately after surfacing after the SDKs. On the last 3, I only managed 9 SDKs on the final 25. Still, I was happy I got this in, per Chris' suggestion. As he noted on his blog, this is much harder than stringing together 25 shooters.
I was very very tired today (didn't sleep well either) and considered taking the day off. In retrospect, perhaps I should have and worked out both Sat & Sun. But I generally prefer to take a day off on the weekend to have more family time. So I "ate my veggies" today, as Speedo puts it and got this workout in. My only focus today was the kick set.
Improving 100 fly/back pianos:
Chris gave me some good tips for improving my 100 fly and back, particularly, the last 25, on his blog. They are:
1. Do more lactate tolerance work -- reproduce the spike of lactate that occurs in a real race. Example: 3-5 100s AFAP 1x per week with plenty of rest. (Not sure I am willing to suffer enough to do this set 2x a week.)
2. Do longer reps on kick sets and fast kicks beyond 50s.
3. Do 75s and 100s hypoxic kick/shooters.
4. Do broken 100s. Last year, Speedo and I did a Rich Abrahams set that I liked quite a bit, and I hope to do this one more often. I know it was broken at the 50 and 75, but I will have to look up the amount of rest he used. Chris suggests 10 seconds at either the 50 or 75.
5. Do more 50s at 95% pace to reproduce the first controlled 50 of a 100 race.
On another note, I have been abysmal about workout and post-workout nutrition of late. I've just been drinking water at practice because gatorade and vitamin water don't agree with me. I ordered some Gu Brew (blueberry pomegranate flavor), which I like, and also decided to try e-fuel, a product from Crank. http://www.cranksports.com/. I'm told that e-fuel is much less sweet than Gatorade. Inevitably, gatorade gives me heartburn and an upset tummy and part of the reason is the sweetness, I think. Mr. Fort uses this product for his cycling. I also ordered some Proasis for post workout, which I've used before. http://www.wegmans.com/webapp/wcs/st...oductId=677439. Lately, the thought of eating food immediately after getting out of the pool has not been appealing.
Lastly, my other Speedo endurance suit, in Mason colors, has also expired. So I ordered two new endurance suits on line, one Nike and one Speedo. Both all black. I'm much more boring than Swimsuit Addict. But a friend did send me a link to some great grab bag deals on some suits at Toad Hollow: http://www.toadhollowathletics.com/phpsupercart/
And, WSJ review of a book on perfecting sports performance:
Updated September 3rd, 2010 at 10:14 PM by The Fortress
Yoga Ball Warm Up:
torso twister on yoga ball, 2 x 25
med ball rotation on yoga ball, 2 x 25
(on back, rotate med ball to the left, back up, to the right, repeat)
iron monkey aka crunch-pass-leg drop, 1 x 25
oblique yoga ball crunch, 1 x 25
P90X Plyos, 50 minutes:
Yikes, I hadn't done this routine since Jan. 10, which I can confirm thanks to the wonders of the blog sub-categories. It was, er, rather challenging, especially given that I was still sore today.
The routine goes:
(4 exercises: 30s|30s|30s|1min) x 2
(4 exercises: 30s|30s|30s|1min) x 2
(4 exercises: 30s|30s|30s|1min) x 2
(4 exercises: 30s|30s|30s|1min) x 2
(4 exercises: 30s|30s|30s|1min) x 2
The exercises are:
1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick
2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run
3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo
4) Rock star hop, gap jump, squat jack, military march
5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot
JimRude hates the Mary Katherine jumping lunges. But I have the most trouble with the "run stance squat with direction switch." Brutal. Needless to say, I did not "pick up the pace" on anything. Well, I tried, valiantly, on the knee tuck jumps. I skipped the "bonus" sports round, as it seems irrelevant.
200 IM drill
4 x 50 @ 1:00
odds = kick, drill
evens = build
12 x 25 w/fins @ :40
3 x fast UW, 1x EZ
I went 10s on my back and 11s on my belly on the fast shooters. These seemed really hard tonight, despite only having to do 9 fast ones.
Main Set, Aerobic:
8 x through:
75, done as 25 drill + 50 swim (IM order, 2 of each stroke) @ 1:20
25 dolphin kick @ :30
100 free @ 1:30
I felt pretty rough at the beginning of this set, but was pleasantly surprised that I was able to go faster as it progressed. I cruised the 75s and 25s and tried to work the 100 frees.
6 x 25 @ :30
odds = fast
evens = easy
I didn't feel up to swimming, so did these flutter kick w/fins & board. Went high 11s.
There was an optional 2 x 300 pull. But I was beat and didn't feel like it would add anything, so I skipped it.
This was our first team workout of the 2010-11 season. Our team had no masters practices in August. So Cheryl was trying to start us off a bit easy. I feel like I've been working very hard since Zones, and can now say that every muscle in my body hurts. Today was my 4th dryland workout of the week if I count the P90X yoga/stretch day + bike day. Not sure what I should do tomorrow ... I may attempt to get myself to hot yoga, since I plan to attend team practices this weekend. I have already informed Mr. Fort that if he doesn't want me to drown in Deep Creek Lake, he will have to bike and run around my schedule.
On the child front, my high schoolers have received their class schedules and there is shockingly little complaint. Fort Son, my scholastic minimalist, has 4 AP classes, so may be forced to study more. Mini spent the day in Ocean City playing beach volleyball with her team (thereby reducing my daily driving burden substantially). Lil Fort has her 4th grade open house tomorrow. She is happy to have the teacher she wanted and her best friend in her class. I am contemplating what I will be forced to sign up for ... After 15+ years of volunteering at numerous schools, I would really like to bury my head in the sand. Where's the emoticon for that? hehe
Updated September 2nd, 2010 at 11:18 PM by The Fortress
I was, quite predictably, sore today after two days in a row of vicious drylands. So I took it easy to reboot for tomorrow ...
P90X Stretch, 60 minutes:
Although this DVD is called the "stretch" DVD, there are quite a few yoga moves in it. And there is some overlap with the P90X Yoga DVD.
P90X Yoga, 30 minutes:
I did the last 30 minutes of the yoga DVD after completing the stretch DVD. I skipped the first 60 minutes, which are mostly standing and balancing postures, as I was trying to soothe not strain the muscles. There is some good core work at the end of this DVD too.
Bike, 30 minutes:
Didn't feel like swimming today, the arms/back were too sore. So I did a 30 minutes recovery ride on the indoor cycle while watching a decidedly dreadful movie. My legs feel a lot better than the rest of my body.
Ahhhhhh, my muscles felt better after a nice stretch. Tomorrow, I will do drylands and go to my first team practice of the season at night.
I am having a heat temper tantrum. My truck says the temp is 103 and it can't cool down fast enough. Since I spend so much time driving, this is most unpleasant. Poor Fort Son had to rise at 5:00 for a 6:00 cross country time trial to avoid the heat. Bring on September!
I'm getting quite a nice collection of workouts now. http://www.facebook.com/note.php?note_id=127613750980. I'll have to pick one out for Friday.
And I'm putting this up for inspiration, while I mull over whether I will jump rope or not this season. http://www.projectswole.com/conditio...and-endurance/. Just reading the first practice -- jump for 30-60 minutes -- is a little frightening. Most likely, I will keep my tabata jump rope and do that 1x a week.
Back in the car to travel to a volleyball game ...
Trailer for upcoming documentary, for Geek, re: The Fatness:
[nomedia="http://www.youtube.com/watch?v=SRSGUZrOU_w"]YouTube- KILLER AT LARGE trailer[/nomedia]
And a huge congrats to Dave Chaos Barra for swimming the English Channel in 14 hours, 27 minutes and 20 seconds to complete the rare triple of marathon swimming.
Updated September 1st, 2010 at 07:44 PM by The Fortress
pull ups, 3 x 4
I did these in my garage. I'm a complete and utter weakling after not doing any pull ups or chin ups for many months.
push ups, 1 x 25
power wheel roll outs, 2 x 25
[nomedia="http://www.youtube.com/watch?v=PPw1MORcD7c"]YouTube- Steve Maxwell Power Wheel Roll-Outs[/nomedia]
(these really work the forearms as well as the core)
power wheel pike ups, 2 x 10
(holding the pike up as they mention here would be absolute torture!)
power wheel knee tucks or jackknifes, 2 x 15
[nomedia="http://www.youtube.com/watch?v=tl1C3ROI4zs"]YouTube- Power Wheel Pt.2[/nomedia].
power wheel hamstring curls, 2 x 15
Summary: power wheel = device of torture!
P90X Kenpo, 60 minutes:
This is a fun martial arts type workout with 10 minutes of stretching at the beginning and 45 minutes of cardio. This is my second time doing this DVD and I like the balancing/speed elements of it.
Although I was slightly apprehensive after the vigorous drylands, I stuck with my plan of doing a modified Tall Paul workout focusing on fast kicking. I didn't give out until the very end.
8 x 75 @ 1:20 w/fins
25 stroke + 25 easy free + 25 underwater dolphin kick
I did the 25 strokes in IM order.
I did 4 belly & 4 back UW shooters.
It was surprisingly hard to do the last 25 underwater despite coffee breaking the second turn.
16 x 25 kick, no fins @ :35
3 moderate + 1 fast
I did them flutter kick w/board
50 fast evil w/fins (:31)
8 x 50 kick, no fins @ 1:30
I did them backstroke kick, 14 + 12 SDK per 25, and went 33 high on all of them. (Might have left half a second early on a couple.) I took 1 stroke at the turn and did a one stroke backstroke finish (though I don't think the latter helped my times any). I was really happy with these times, faster than I would have expected after the drylands.
50 fast evil w/fins (high 31-32)
2 x 100 kick w/fins @ 2:00
These were supposed to be 4 x 100 fast @ 3:00 in Paul's workout. But my legs were gassed and cramping. So I did one fast with fins (:58) and one easy. I didn't feel like too much of a quitter though.
Exercise looked rather bleak at the start of the day. I spent the morning and early afternoon driving to and fro and filling out school forms. I was planning on a swim in the afternoon, but my babysitter, Mini Fort, got called in to work 3 hours early and my son was at cross country practice. Mini is "making bank" this summer. So I was stuck at home for hours with two 10 year olds. At first, I was a bit growly about this situation. But I got out the instrument of torture and started on drylands. Epic fail on pull ups. But then I was always better at chin ups anyway ... Then I fired up the fast moving Kenpo DVD. At around 5:00, I headed to the pool, a bit worried that it would be packed. Happily, it was not and I had my own lane for all but the transition set. My arms were pretty dead from drylands yesterday, so a fast kicking workout was probably ideal. But I was gassed by the end. Can't believe it was only 2850. I feel like it was double that. It probably didn't help to only have about 30 minutes between the Kenpo and the swim, but that was the only way I was swimming.
Tomorrow is booked solid too ... Ideally, I'd like to get in a recovery/technique swim and some yoga. Perhaps I can finally train with Speedo on Thursday?
WSJ Article on Exercise Equipment including TRX:
5 nose clips (speedo competition)
Finis Z2 zoomer fins (for fast 25s), http://www.swimoutlet.com/product_p/3568.htm
FAST paddles (for sprinting), http://www.tropicalpenguin.com/FAST_...im_Paddle.html
Jonathan Franzen's new novel, Freedom
Updated August 31st, 2010 at 11:37 PM by The Fortress
Spent virtually the entire day as a taxi service. Managed to sneak in a mid-day workout at the gym.
broomstick twists, 1 x 25
long arm crunches, 2 x 25
dead bugs on bosu, 2 x 25
twisting med ball slams, 3 x 15
windshield wipers, 2 x 25
russian twists, 25 x 2 x 25
elevated push ups, 3 x 15
one legged squats w/15 lb DBs, 1 x 15 each leg
dead lift, 100 x 2 x 10
overhead squats w/25 lb broomstick, 2 x 15
single arm row, 40 x 2 x 10, each arm
total ab machine, 100 x 2 x 25
back extensions w/twist w/10 lb weight, 1 x 25
RC work: external and internal rotators, ball on wall, arm circles, prone scapular scrunch, seated straight arm dips
1. stability ball twister, 3 x 25
[nomedia="http://www.youtube.com/watch?v=KYhTHh0IgRI"]YouTube- Dryland Exercises for Swimmers[/nomedia]
This was fairly easy flexibility wise; balancing was somewhat more of a challenge at first, but I got the hang of it. I had the ball in the wrong place though. It looks like it would be easier to balance if you have the ball on your thighs like the person in the vid. I did it with the ball closer to my waist.
2. reverse scoops w/overhead twist w/25 lb plate, 2 x 25
In this exercise, you do the Ryan Lochte reverse scoop with a plate and then, with the weight directly overhead and arms straight, twist to the left and then to the right and back down to squat position. Because of the weight, this exercise seems better at building rotational strength than the stability ball twister.
3. plank push, 2 x 10, each side
I just made this name up. When doing this, you start in a side plank with your feet on top of each other on a bosu. One arm on the floor and put the other hand on your hip. Then push your hips toward the ceiling. This is somewhat challenging. If you can't balance this way, you could put the second hand on the floor to provide more stability. This reminds me of a TRX exercise. And remind me that I still need to watch my TRX DVD.
10 minutes of stretching
Note: I saw what I think was a football player doing reaction drills with a trainer where he jumped forward or sideways on a whistle. It occurred to me that a forward jump reaction drill would be good for starts.
I did a very twisty dryland workout really working on the lower and mid back. I should have added the cable twists w/yoga ball to this workout.
After I finished, I headed toward the pool where Mini Fort works to swim an easy 1500 or so and pick her up. But minutes before I arrived a kid pooped in the pool and it closed early. Really, the number of these incidents this summer is at some stratospheric level ...
Hoping to swim and do yoga or P90X tomorrow. My Mom travelled back home to Tucson today, so hopefully that will free up more time.
Using the monofin to help with SDKs:
Updated August 31st, 2010 at 11:50 AM by The Fortress
It is a beautiful day here. Nonetheless, I drove to an indoor pool to do an endurance workout. I swiped this one from Geekity.
Main Set w/fins:
1 x 600 free @ 8:30 (went 7:26)
6 x 50 kick @ 1:00, did flutter w/board (held 30s)
1 x 500 free @ 7:00 (went 5:57)
5 x 50 kick @ 1:00, backstroke kick (31s)
1 x 400 free @ 6:00 (I recall that I went 4:26, but that seems awfully fast, although this was definitely my best effort of the set. Maybe it was 4:36?)
4 x 50 kick @ 1:00, went flutter kick w/board (held 31s)
1 x 300 free @ 5:00 (went 3:24) -- cramped and the wheels starting falling off
3 x 50 kick @ 1:00 (cruised)
1 x 200 free @ 3:00 (went 2:12)
2 x 50 kick @ 1:00 (cruised)
1 x 100 @ 2:00 (went 1:00)
1 x 50 kick (cruised)
Gawd, I forgot how hard it is to swim at a decent clip for more than 100 yards. Geek was right that this set has a compounding effect, and I was utterly gassed by the end. Actually, I had trouble starting at the 300 free. I thought I would pick up the kicks as they went. No way, I just cruised the last 6. I had contemplated doing drylands today, but I think I'll save that for tomorrow. (If I do any, I'll update my blog later.) The modifications that I made to Geek's set were that I did it all free (no backstroke) and I used fins throughout. I was attempting to get in a manageable rhythm so I wasn't just swimming in slow mo and to hold a 4 beat kick. I feel like I somewhat accomplished this. I may do a couple more of these type workouts before Savageman on Sept. 19. But, geez, what a loooong main set.
I was worried about losing count on these. So instead of counting lengths like a sprinter, I counted by 100s. Isn't that how you D folks do it?
First week back: 5 x swim, 2 x drylands and 1x yoga. Still want to shift into more drylands, but I can't do this right out of the box. I took one rest day -- yesterday -- because I was tired and beat up from the drylands on Friday. I typically use Saturday as my rest day anyway. Onward!
Updated August 29th, 2010 at 05:09 PM by The Fortress
broomstick twists, 1 x 25
RC work (internal & external rotators, seated straight arm dips, scapular scrunches, arm circles)
flutter kicks on back on bosu, 2 x 50
dead bugs on bosu, 2 x 25
long arm crunches, 2 x 50
twisting pole vaulters w/45 lb pole, 2 x 25
med ball slams, 2 x 10
Ryan Lochte, bench/bent over row/reverse scoop w/ 35 lb plate, 2 x 10+10+10
standing lat pulldown, 120 x 3 x 15
overhead squats w/broomstick,* 2 x 15
hanging knee ins,** 2 x 15
back extensions w/25 lb plate, 2 x 15
hip hinges w/10 lb DBs, 1 x 15 each leg
* I decided to re-commence this exercise using a broomstick instead of the 45 lb bar to make sure my form was good.
** My un-callused hands are no longer used to hanging! And I forgot my weight lifting gloves.
This looked like kind of an interesting exercise -- stability ball twister -- that was posted on the DF: [nomedia="http://www.youtube.com/watch?v=KYhTHh0IgRI"]YouTube- Dryland Exercises for Swimmers[/nomedia]
Later in the day, and despite hating to swim outside, I trudged over to our neighborhood pool club and did the following:
20 x 50 free w/paddles @ 1:00 or so
(no pace clock, took some extra seconds for paddle changes)
1-5 regular paddles
6-10 reverse paddle drill
11-15 regular paddles + hypoxic
16-20 reverse paddle drill + hypoxic
I wasn't sure what Speedo meant by hypoxic when describing this set, so I interpreted it to be 2 breaths per length. I'm not used to doing restricted breathing in freestyle, so it wasn't all that easy. I used my small green Strokemaster paddles for the regular swim. I used the larger red Catalyst paddles that I found around the house for the reverse paddle drill. The felt somewhat like I imagine the fulcrum paddles would feel like -- forcing more EVF than normal. I had better DPS with this method.
Speedo posted this link on my blog yesterday, and I'm thinking of getting some of these paddles: http://www.tropicalpenguin.com/FAST_...im_Paddle.html
20 x 25 w/fins @ :40
odds = dolphin kick on belly
evens = flutter kick on belly
50 dolphin dive
Total: 2100 meters
I wasn't too tired after the drylands, but I feel pretty bushed now after the swim. Still, I feel like I got in a good day of working out. My shoulders are tired, but not sore. I'm hoping to go to bikram yoga tomorrow and do swim + drylands on Sunday. Feeling fierce and motivated again.
Updated August 27th, 2010 at 10:50 PM by The Fortress
I swiped Patrick's Whoop Ass Wednesday workout today. I had somewhat sore legs (especially hammies, probably from yoga) going in, so was slightly worried. But there is no time to start conquering "fear of the effect of dryland soreness on swim practice performance" like the present. So I stuck to the plan and did this workout:
10 x 50 @ :55
odds = stroke
evens = kick
6 x 75 free w/paddles @ 1:00
1 x 100 flutter kick fast w/fins & board @ 2:00 (went 1:01)
4 x 25 UW shooters @ :35
6 x 75 fly w/fins @ 2:00*
2 x 100 flutter kick w/fins & board, 1 moderate and one fast @ 2:00 (went 1:00 on the fast one, could hardly feel my legs the last 25)
6 x 25 UW shooters @ :35
* In Patrick's workout, he did these "best effort" @ 1:20. I thought this would make a good fly set, but increased the interval to 2:00 to make sure I could hold good form. I started off a little tentative, but ended up descending the set to a pretty fast pace (for me). Went: 49, 47, 47, 46, 44, 43, 42. I used a lot of SDKs on these so my arms wouldn't go into rigormortis. I was very lucky to have the lane to myself during this set.
1 x 50 AFAP @ 1:00 (did 50 back w/fins and went a high 24)
1 x 100 flutter kick w/fins & board @ 75% effort (went 1:08)
8 x 25 UW shooters @ :35
I'm feeling pretty beat right now after that workout. I hope that tomorrow I'll feel better than Patrick did today! I plan to hit the gym tomorrow again and hopefully get in a recovery type swim. I may do the 20 x 50 paddle set that Speedo discussed on his blog along with Patrick's 20 x 25 hypoxic set alternating dolphin and flutter kick. At least that is the tentative plan ... Now, I must dash off to the second volleyball scrimmage of the year. I'm not sure I'm ready for all the school sports to shift into high gear.
Updated August 26th, 2010 at 05:30 PM by The Fortress
long arm crunches, 2 x 50
back extensions w/10 lb plate, 2 x 20
flutter kicks on bosu, 2 x 50
pull ins in push up position w/15 lb DBs, 2 x 20
lunges w/15 lb DBs, 2 x 15
step ups, 18 inch box, 2 x 25
body rows, 2 x 15
twisting med ball slams, 2 x 15
skull crushers, 40 x 2 x 15
Icarian leg abductor, 90 x 2 x 15
squat w/10 lb med ball toss, 2 x 15
kneeling ab crunches, 100 x 2 x 25 (weight felt more like 50)
alternating hammers, 30 x 2 x 30
goblet squats, 60 x 2 x 10
Ryan Lochte, bench and reverse scoop (from between legs to above head) moves w/35 lb plate, 2 x 15 each: [nomedia="http://www.youtube.com/watch?v=Va3JJuXDyhc"]YouTube- Ryan Lochte Training[/nomedia] (I like some of these explosive moves.)
P90X Yoga, 50 minutes:
Made it through approx 50 minutes of the 90 minute DVD before my Mom arrived for a visit. I am really tight. I need to plug my yoga DVDs in more frequently.
I feel like that was a decent start on the road to dryland fitness. I still feel like I have some dryland strength, but not dryland conditioning. I'm not sure how important conditioning is for 50s & 100s, but it makes me feel more fit.
And I'm still contemplating the appropriate mix of my drylands this season. I am inclined to throw in some P90X DVDs. I'm also contemplating jump roping. I think the latter might be especially good for conditioning. But I'm not sure that my toe/foot could handle it (I really need to see a podiatrist to figure out what exactly is wrong with it. ) and I'm not sure I could commit to it. I also need to get back to the pull ups and chin ups.
Back to the pool tomorrow. I may do Patrick's workout from today.
Updated August 25th, 2010 at 09:31 PM by The Fortress
I was feeling tired, bored and listless this am, so slamming med balls seemed like a good idea. I did 2 x 25 and then realized I was too tired for rigorous drylands. For me, they require sleep. It takes awhile for me to get out of a bad sleep cycle and into a good one. Planning to head to the gym tomorrow and start down the long road to fitness and strength. Need to get fierce.
I'm considering really emphasizing drylands and reducing pool time this fall. I haven't decided yet, but I'm considering 3-4 x drylands and 1-2 x yoga per week, if I can realistically fit that in. With 4 x swim. The mix of drylands is not yet determined. I may combine some of my pre-Indy strength routine with TRX. Wrt weight lifting, I'm not sure if I should follow my usual ADD pattern and do many different exercises or whether I should focus on a few and then direct my ADD bent to core exercises. Mulling it over ...
8 x 100 @ 1:45
odds = free w/paddles
evens= kick w/paddles as kickboard
Kick Set, Test Set:
Inspired by Chris, I have decided I need to do/track more test sets this next year. Not sure what they should consist of, but I'd like to have 3-4 sets. Any suggestions? Inspired by Geek, I decided my first one of the year would be 10 x 50 kick. However, I gave it a sprint endurance spin and did them, without fins, on the 1:15. I think this is the correct interval for a sprint endurance type set, but would happily hear other ideas. 1:00 wouldn't work as well b/c of the hypoxic element.
10 x 50 backstroke kick, no fins @ 1:15
Though I'd like to keep this as a test set, I didn't kill it today. Of course, it's hard to kill 10 of them ... I'd call today's effort a "good effort" set.
Times: 39, 39, 38, 38, 38, 37, 37, 36, 37, 36
1st 25 = 12 SDK, 2nd 25 = 9-10 DK
4 x through:
50 russian breast drill @ 1:00
50 roll backstroke drill @ 1:00
50 kick, done as 25 fast dolphin w/board (went 11-12s) + 25 EZ
I was reasonably pleased to get this workout in given that I have felt somewhat unmotivated and directionless lately. It's still almost 2 weeks until school starts, and I am having trouble savoring the rest of summer instead of wishing it away.
Aside from dead lifts, squats and back extensions, can anyone suggest other specific drylands for strengthening the hip extensors and back extensors? Perhaps TRX, core, overhead squats, and yoga would hit the back extensors sufficiently? (I feel like I never made any real progress in my overhead squats, which are very hard.)
Found this on a quick google:
This looks like a good exercise as well. The turkish get up: http://www.sportsinjurybulletin.com/...stability.html
Article on Phelps: http://ht.ly/2tUI4
Updated August 24th, 2010 at 07:53 PM by The Fortress