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http://www.usms.org/people/038W8
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  1. Thursday, May 27

    by , May 27th, 2010 at 10:09 PM (The FAF AFAP Digest)
    P90X Yoga, 60 minutes:

    Stuck with my yoga only mode today. Still feeling tired since getting back on Monday. I thought about a run, but it was 90 degrees here. I think I need a slightly cooler temperature to begin this project.


    Jump roping:

    I read with interest Androvski's post about the benefits of jump roping. I did try, at Q's urging, to do some jump roping last season with the occasional tabata jump rope session incorporated into my drylands. But I think I could do even more.

    Here was Androvski's link, which I need to spend some time reading:

    http://www.projectswole.com/conditio...and-endurance/

    I still have yet to watch my TRX DVD. I just need my mental week off.


    Suits:

    Got my Q Swimwear suit today. It is decidedly different than the B70 or Speedo LZR Elite. From what I have heard, it's more similar to the fabric used in the new Jaked "Shark" suit. The Shark is the Italian national team suit, but it doesn't appear yet on the Jaked website. May give it a whirl in the pool tomorrow. If I can get myself there. Still not much urge to swim at the moment and sticking to my full week off from the pool.


    Funny Teenager Quote:

    This one really had me chuckling. Mini Fort asked me for a shoulder massage at 10:00 pm last night after a short lifting session. When I declined due to exhaustion, she said "You're not my real mother." lol

    I sent my son off to Nationals at 5:30 am this morning. Hope he has a good experience there. Wish it wasn't so far away.

    I am girding myself for the next month -- the absolute most brutal month of the year in terms of kids events.
    Categories
    Yoga
  2. 50 Back Vid + Yoga May 26

    by , May 26th, 2010 at 06:28 PM (The FAF AFAP Digest)
    Hot Yoga, 90 minutes:

    Made it to the bikram studio for my first yoga class in 5 weeks. Didn't have any trouble with the positions particularly, but the class seemed interminably long. I did notice that they replaced the carpet with beautiful wood floors. Apparently, this renders the studio not true to the spirit of Bikram, but I like the change. It lowers the dirty hippie quotient of the whole enterprise.

    50 Back Video:

    Water Rat kindly took a video of my 50 back at Nats. It didn't look as bad as it felt. You can tell I was nervous about not having my nose clip b/c I fidgeted and moved my hand position on the start. I thought I had gone past the 15 meter mark, so swam the rest of the race thinking I was DQ'd. This was incorrect as the video shows, but my initial SDKs were panicked and sloppy and exceeded the # I intended to take (they were much better, I think, in my 100 back). It also looks like I slowed down to judge the finish somewhat as well. I was right between Val Jenkins and Sue Walsh. I still wish I had that race back again ... In some ways, I feel like this race shows, to channel Lost, the folly of "master plans." An undue focus on one event can indeed be frustrating.

    [nomedia="http://www.youtube.com/watch?v=Zra16-aggtk"]YouTube- USMS Nationals - Fort's 50 Backstroke[/nomedia]


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

    Commentary:

    I'm still wiped out from the meet & travels. I think it's mostly sleep deprivation as, per usual, I didn't sleep well during the meet and I basically pulled an all nighter on Sunday with the late night & early Monday flight combo. I had a great time Sunday night though, dining at Rosa Mexicano (great food!) and then imbibing with PV buddies and others. Even met and chatted with Geek's & Stud's nemesis, CF.

    I'm hoping I can summon the energy to go on a wee jog soon ...

    My only other gripe about the Nats experience is that is totally trashed my hair. My hair, which is longer than usual right now, got completely tangled up/matted with all the double capping, etc. I literally couldn't detangle some of it when showering, so yanked some out. And being in and out of the water constantly for days, not putting conditioner in my hair, etc, trashed the color and caused some chlorine damage. LW advised me to braid my hair. I did this on the 3rd day and the damage wasn't as bad. But still!

    I'm feeling a little bit of the post Atlanta blues. There's so much preparation and anticipation and then it's just OVER. Trying to deflect this with some vacation planning. I'm leaving on June 24, and there will be no swimming for 2 weeks. The fitness center on the ship is huge and beautiful and there are yoga/pilates classes. I think I mentioned previously that my chiro advised taking a complete 2 week break from any strenuous exercise to let the body heal. At the moment, I feel like taking that now rather than on the cruise ...

    I'm still planning on doing a detox. But I need to catch up on sleep before depriving myself of caffeine. I'm also being sent a free 3 week supply of Exfuse 7 + Proformance to try out. http://www.extractfuzion.com/shop/vi...=1&productid=4. I'm told you can add it to smoothies or take it solo. Among other things, it claims to promotes deep sleep. I'm not the supplement critic that Jimby is, but I'm skeptical about the ability of any herbal type remedy to keep me asleep.

    And on tech suit news, Roque Santos is sending me one of his new Q Swimwear kneeskins. I'm looking forward to trying it out. On examination at Nats, the fabric seemed very different and more sturdy than the B70 or Speedo "paper" suits. http://www.qswimwear.com/catalogo/index.html

    Updated May 26th, 2010 at 10:32 PM by The Fortress

    Categories
    Yoga
  3. 100 back Vid + Mon-Tues, May 24-25

    by , May 25th, 2010 at 01:40 PM (The FAF AFAP Digest)
    Monday Workout:

    Big cuddle and chat with Lil Fort after getting home in time to pick her up from school.

    2 hour nap.

    1.5+ hours watching Lost series finale on the DVR with Mini Fort.

    Watched Mr. Fort cook dinner.


    Tuesday Workout:

    Got up early to get Lil Fort off to school and went back to bed.

    Got up too late to go to hot yoga.

    Spent 2.0 hours contemplating whether to run. But decided against it as I'm still feeling like I was hit by a mac truck.


    100 back Video:

    Here's a video of my 100 back from Nats taken by Stud. I was pleased with my underwaters. Not so thrilled with the second turn (where you can see I missed the wall) or my last 5 yards where my arms wouldn't move. But still super thrilled with the time.

    I can't tell from the angle of the video, but I might have overshot the 15 meter mark on the first 25. I think you have to be on the side of the pool to really tell.

    [nomedia="http://www.youtube.com/watch?v=gwFZ4FmwjNw"]YouTube- Les 100 BK[/nomedia]


    I've also attached a cool pic of 2 backstroke mermaids. Ahelee gave me plenty of encouragement during the meet while coaching her other swimmers. In fact, I have to thank all my team hottub buddies and others for their words of encouragement throughout the meet. I love my swimmer friends!

    Few other pics too, and 2 taken by my friend Norm at the start and turn of the 50 fly.

    Updated May 25th, 2010 at 05:06 PM by The Fortress

    Categories
    Masters Swim Meets / Events
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  4. Day 3 and Nats Recap

    by , May 24th, 2010 at 02:12 PM (The FAF AFAP Digest)
    Day 3:

    As planned, I scratched the 100 IM. I've never scratched an event at Nationals before, but with 6 events behind me and some emotional ups and downs, I felt wiped out. I had reserves for one race, but not 2. I was actually ranked higher in the 100 IM than the 100 back, but I felt like I had some unfinished business with my nose clip. A friend suggested getting a 50 split to make up for the semi-fiasco on Saturday, but I just wanted to swim my 100 back. I had done a 1:04 previously this year at the Fall Ball in my B70, but that time didn't count for TT because, I believe, the pool wasn't measured (not entirely sure on that).

    In any event, I arrived at the pool late and carried my nose clip around all day. I planned to swim the 100 back just like I did at NE Champs, and that's exactly what I did: lots of kicking. I got a good start. Someone told me my reaction time was .6+. No problem with slippage on the wall and I didn't stagger my feet.

    The race went as planned: the full 15 meters on the first 25 and at least halfway on the next 3 25s. I was out fast in 29.3 and felt like I had great easy speed. The last 10 yards, however, I was totally gassed and died. I wish I had seen Sue Walsh and Val Jenkins on the other side of the pool because they passed me right then, Sue out-touching me by .1. Perhaps if I had seen them, I could have summoned something extra. But I didn't feel like I left anything in the pool. I finished in 1:01.9, my best time by a second.

    The only glitch in the race was that I missed the wall at the 50 -- was too far away. I compensated by taking a huge dolphin kick from the hips and that allowed me to get back into a good streamline and then return to high cycle kicks. But it probably cost me a few tenths.

    I was very happy to end Nats on a good note and of course to win my cyber gridge with the Geekity one.


    Recap:

    Events:

    50 fly: 27.0, 3rd
    100 fly: 1:01.3, 2nd
    50 back, 28.2, 3rd
    100 back, 1:01.9, 4th
    50 breast, 32.8, woulda been 4th without the DQ

    I felt like I hit my taper well and had great raw speed. Unfortunately, my 50s were marred: fly (horrible start), back (forgot nose clip), and breast (double whammy -- missed heat & DQ). On the upside, the fly was really the only technical miscue. My other starts, walls, and breakouts were pretty good. I was just an incredible dumb ass on the 50 back and feel like I got robbed on the other (though I realize reasonable minds can differ).

    If I could have one race back, it would be the 50 back. Allen Stark watched my race and gave me some good feedback. He said I rocked the underwaters, but lacked the arm speed I showed at Indy. He said I was the shortest one there and needed the most turnover to compensate, but was way too slow. And he was right. I was unglued at the start and was not thinking during the race. I was also worried that I had gone past the 15 on the start. I forgot about tempo and was just finishing the race.

    Everyone seems to think I train mostly for 50s, and I do like my 50s, but I think my 100s were very solid and I was most pleased with them. Very pleased actually. I think my "best" event was actually my 50 breast b/c dropping a second in a month from a previous PB is huge. As I mentioned in my own blog comments from yesterday, I think it is unfortunate more masters haven't worked on developing long pullouts. I think this prejudices me b/c officials (and swimmers) think it can't be done.

    Kinda bummed I didn't get a 100 IM time this season. But I still think I did the right thing by scratching it.

    Stud video'd my 50 and 100 back (I believe), so I hope to see those later. He taped a lot of races between absolutely tearing up the pool himself, which was very nice.


    Meet Details:

    -- Hotel was great.
    -- Trolley was great and so convenient.
    -- Air quality at the pool seemed fine.
    -- The pool was pretty fast, but I wasn't as impressed as Geek, and think Auburn is faster.
    -- I had no trouble myself on the dreaded flat slippery walls, but know that others did.
    -- I was really happy not to be a freestyler at this meet with all the troubles so many people had on the bulkheads.
    -- The meet was well run.
    -- The starts were abysmal, as others have remarked: commands were inconsistent and hard to heard, the beep was very quiet and they couldn't increase the volume, many heats were held too long. I only had the one issue on breaststroke, but I was fairly paranoid after that and tried to listen intently.
    -- The officiating seemed a little inconsistent. Aside from my own issue, I heard a couple other instances where DQ slips weren't properly written, someone wasn't told of their DQ and only found out by looking at the results, and there wasn't always an official by the 15 meter mark. (I wish they'd dump that rule myself.)

    I've mulled over what should be done when someone just can't hear the starting commands. It seems like the officials go out of their way to give the swimmer another chance to swim. But this can backfire too, as one friend I know did a re-swim only to have that swim thrown out on a different technicality after it was OK'd by the deck ref. Perhaps, despite the bitterness of it, you should just be DQ'd and move on with the meet ...

    I still had a fantastic time socializing and seeing old and new friends. And I'll probably be happier with my 50 times later in the week. For the moment, I'm looking forward to a change in training this summer and a short break from all the intensive sprint training. I plan to take my creaky fatigued body to yoga every day this week and, when my energy level improves, hit the pavement for a train wreck run ala Geek. (I'm dead right now from late night celebrating and an early wake up call to get to the airport.) No swimming this week! I think the re-focusing and cross training this summer will help me feel fresh in the fall. I will probably only do one meet here at the end of August.

    Sorry the suits are gone. They were bloody fun! But I can still dolphin kick without them. And I'm looking forward to trying Roque's new Q Swimwear kneeskin!

    And, whilst I was sprinting and socializing in Atlanta, Fort Son's lightweight 8 had a great State Champs and qualified for Nationals this weekend. And my wee little one was selected for the soccer All Star team. Proud mommy!

    Updated May 24th, 2010 at 02:38 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  5. Bittersweet, Day 1 & 2 of Nationals

    by , May 23rd, 2010 at 09:46 AM (The FAF AFAP Digest)
    Blogging from my iPhone as I tried to sleep in, but couldn't really.

    First off, the social side of things is fabulous. I've seen old friends, new friends and met many new people and forumites. I've watched and cheered for both the Olympians and my good friends alike. Super proud of my buddies for ripping up the pool. I think I'm proudest of my wolfpack mate, SwimStud, for breaking 1:00 in the 100 free.

    Day 1: 50 breast/100 fly

    I can't say the meet started off well. On my 50 evil, I couldn't hear the starters beep. It is rather muted and soft. So I pulled a Jimby like statue of liberty and just stood there as everyone else swam. I actually thought there was a false start and just jumped off the blocks. I was literally shell shocked to see my heat racing. This has never happened to me as a master. I just stood there stunned. A super nice official saw me and sat me down, telling me they'd try to get me in another heat. That came about 2 minutes latter, when I was still not exactly in a racing frame of mind.

    Nonetheless, I got up on the blocks and did my best. And I went very fast, cutting almost a second off my time from Zones with a 32.8. My extremely fleeting joy was immediately extinguished when I saw an official looming over my lane announcing that I had been DQ'd for taking two dolphin kicks.

    Just to be clear, I did not take two dolphin kicks nor intend to. Unfortunately, it appears that way because of my body undulation. My sequence is: dive in, separate hands, huge dolphin kick, ride the glide, huge pulldown, then breaststroke kick up. Unfortunately, my pulldown is very strong and it causes my body to undulate. I prefer this sequence because it maximizes my time underwater. Someone told me I was close to the 20 meter mark on the start.

    On the upside, both Ahelee and Ande told me my stroke looked good, that I was undulating and getting a lot of forward momentum. Ande said I looked like a mini Roque.

    On to 100 fly. I was very happy with this race, especially since I don't train in any conventional way for this race. I swam a 1:01.3, which equalled my time from last year which had been a huge drop and was 1.4 faster than Zones (same suit). I had a great start (for me), nice breakout, and good walls. I died at the end, but it was a mini piano. I was out in a 28.6, which felt very easy and made me feel I would have a blazing 50 fly on Saturday.

    We had a mixed 200 free relay after this. I was
    and felt a bit lackluster. It takes me forever to recover from a 100 fly. My shoulders feel beat up afterward.


    Day 2:

    I arrived at the pool just in time for the second warm up after the distance events. I decided to slip on my B70 and warm up in it because the relay was the first event after warm up. More bad luck ... I blew a hole in my suit putting it on. I literally ran to the B70 kiosk and asked for a new suit and they gave me one. However, because it was new, it took almost as long to get on as my Jaked. Didn't get the best warm up.

    Since I was doing the breast leg on the relay, I had no choice but to play it safe with a conventional pulldown. I must say this did not agree with me. I surfaced a good 5 yards earlier and was slower. Also felt like I was spinning my arms some. So I'm in a quandry about breaststroke. I honestly feel like there's a difference between natural body undulation and an intentional dolphin kick. But the officials have a hard time distinguishing it. I've put some substantial effort into practicing this pulldown and am not inclined to change it. So I have to decide whether to retire from evil, which will be different without the suits anyway, or continue risking DQs. Because I am stubborn as a mule, I'm not inclined to change my pullout at this time. BTW, this was a different DQ from Zones where the official said I took 2 evil kicks underwater then re-wrote the DQ slip to say I didn't surface in time. So this is in fact, the first time, I've been called for a double dolphin kick, and I've been doing this for awhile. It didn't help my cause that I was in a slow heat and my long pullouts draw attention.

    50 fly, 27.0:

    This equals my PB from last year. But I was disappointed with my race. I had a terrible start, very flat and a bad breakout. So I began the race a half body behind. With the caliber of swimmers in my heat, this is not advisable. Had a good second length but ran out of room.

    I chatted with Rich Abrahams after. He said it was one of the worst starts he's seen ... He thought with a good start, I would gave been 26.4 or 26.5. Oh well, same old story. I can't fix this without some on deck coaching and an opportunity to do starts. This race left me oddly deflated and I tried to get back in a positive race for my best event, 50 back.

    50 back:

    I approached the blocks ready to race and, in an instant, was completely discombobulated. I forgot my nose clip. Of the various frustrations of this meet, this was by far the worst, a huge mental error. I was unglued at the start, freaked out and panicked. This manifested itself initially by my changing hand positions from the vertical bars to the horizontal bars. I took off and my SDKs felt choppy. I took 15 instead if 13, hurried to the surface and spent the rest of the race thinking I was DQ'd. My time was 27.2, but that's nit much faster than I went at the Sprint Classic. I think thus race qualifies as my first ever true choke. I usually swim well under pressure. Mental errors did me in here. I wish I had this race to swim over. Not surprisingly, this sequence of events was disappointing and I couldn't shake it off as quickly as the 50 breast DQ. I will be stashing my pockets with nose clips for the 100 back today.

    I'm going to scratch the 100 IM today. I'm not mentally up for it and I'm tired from the last two days. I'm going to save up and try to execute properly on my 100 back today. I'd like to end the meet with a PB. Plus, I can't have Geek
    winning our gridge!

    On a physical note, I think I hit my taper and have the requisite speed. I'm also feeling fine except for a perpetually wrenched left side of the neck. This isn't effecting my swimming, but I've had a persistent headache and suspect this is the culprit.

    Good luck to everyone today!!!

    I apologize in advance for iPhone typos ... I see one above. My back was a 28.2, for 3rd place.

    Updated May 5th, 2016 at 12:13 AM by The Fortress

    Categories
    Uncategorized
  6. Atlanta, May 20

    by , May 20th, 2010 at 05:39 PM (The FAF AFAP Digest)
    I had an easy trip to Atlanta on a flight with my teammate Barb and Jazzy. Jazz was very psyched to learn that Speedo had procured him a LZR for his upcoming grueling 200 free.

    We headed straight from the airport to the pool. Got there with sufficient time to check in, register our relays and swim for 30 minutes in the competition pool. The pool is sweet and feels very fast. I felt pretty good in the water. My backstroke was a little funky at first, but then smoothed out. I did 2 forward starts, one good and one blah. The backstroke starts will be interesting. They've got both vertical and horizontal bars. I'm going to use the vertical ones. However, the FINA wall is somewhat slippery. I did one start with my feet placed high on the wall, but felt like I went too deep. I may try and do another start tomorrow when the day's events are over. Otherwise, I'll put my feet a bit lower.

    Off soon for dinner with friends. Then time to let 'er rip!

    I've met some new people, and hope to meet more. Hopefully no one will want to punch me like they do Geek.
    Categories
    Uncategorized
  7. Wednesday, May 19

    by , May 19th, 2010 at 02:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    4 x 25 long evil pullouts w/2 quick strokes

    4 x 25 no breather free

    100 EZ

    Total: 1000

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

    Commentary:

    I'm becoming a vacuous airhead. I missed my ART appt thinking it was at 1:30 instead of 1:00. Oh well, more time to pack and try on my suit.

    I've heard the Georgia Tech pool conditions are arctic. So I'm bringing my parka and ugg boots. My USMS fleece jacket has mysteriously disappeared.

    I'm all checked in for my flight, which I hope is on time.

    For those staying near the pool, here is the tech trolly route/schedule:

    http://www.parking.gatech.edu/info/1...lley_route.php

    I will miss my wolfpack member, Jimby. But his twin photo shopped my lovely new profile pic just in time for Nats. For recent blog readers, the pic reflects the outcome of an inane "which superhero are you?" quiz I took years ago (thanks to Stud). The quiz result for me was "The Flash -- fast, athletic and flirtatious." Hence, the use of FAF in my blog title. The AFAP, of course, stands for my penchant for going as fast as possible in workouts. Ande suggested the blog title The FAF AFAP Digest, which I have always used.

    Good luck to everyone at Nats!!!


    Events for Nationals:

    Friday:

    50 breast, 12:15 pm
    100 fly, 2:50 pm
    200 mixed free relay, 3:50 pm
    (leading off w/a split request)

    Saturday:

    200 mixed medley relay, 10:05 am
    50 fly, 11:55 am
    50 back, 3:55 pm

    Sunday:

    100 IM, 11:10 am
    100 back, 1:50 pm


    Real Time results link:

    http://www.usms.org/comp/scnats10/realtime/

    Updated May 19th, 2010 at 04:12 PM by The Fortress

    Categories
    Swim Workouts
  8. All Systems Go, Tuesday, May 18

    by , May 18th, 2010 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    3 x (25 EZ speed fly + 25 EZ)

    50 EZ

    2 x (25 fast + 75 EZ)

    3 x (backstroke start + 35 EZ)

    100 EZ

    Total: 1350

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

    Commentary:

    I swam in an old B70 today. Honestly, I didn't feel that much different than yesterday. Perhaps a little floatier. Fly still feels strong, always an indicator for me (like Patrick). My backstroke starts were solid. I must stick with 13 SDKs; with a good start, 14 puts me past the 15 meter mark in a B70.

    I had a light massage where I was told I "wasn't tight." Well, duh, I haven't done a thing lately.

    Otherwise, all systems go:

    taper bitchies -- check, although flashpoint isn't as low as other tapers

    taper munchies -- check, no chips in the house thankfully

    taper hypochondriasis -- check, worried about twinges here, there and everywhere

    taper jitters -- check, today is the high point so far

    taper type A -- check, packing (initial pile of stuff below), printing addresses, USMS card, reservations, split request form, worried that my 4th speed suit is too big , checking toenail polish ...


    Patrick's entry from today sums up how I feel: I've done everything I reasonably can to get ready and I'm feeling optimistic and psyched about my events. In fact, this is the most psyched I can ever remember being for a 100 fly as a master. Let's race!

    Updated May 18th, 2010 at 05:23 PM by The Fortress

    Categories
    Swim Workouts
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  9. Monday, May 17

    by , May 17th, 2010 at 07:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    500 swim
    300 fly drills

    2 x (3 x 25 easy speed + 25 EZ)
    2 shooter, 2 breast, 2 fly

    50 EZ

    2 x (25 fast + 50 EZ)
    1 flutter kick, 1 free

    100 EZ

    Total: 1400

    Hottub

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

    Commentary:

    Felt pretty good today. Had good DPS. Felt tired when I tried to go fast, but that seems to be how it is when I taper. Fly has felt good the last couple days, always a good sign.

    I need to start packing soon. I am an absolutely awful packer, always forgetting something and overpacking. I know Ande has a list of what to bring to a meet somewhere on his tips ... I won't be forgetting extra contacts. And I'll take my speed suits on the plane. Still need to try on my tech suit ...

    I did order 2 pairs of Skins recovery/travel tights for Mr. Fort and me. If you're interested, they run quite large and they seem to be in short supply everywhere. I'm an extra small. Hopefully, I'll get mine in time to hop my plane.

    My flight arrives at 12:55. I'm really hoping there's no delay so that Barb and I can cab over to the pool in time for the 30 minute warm up. Anyone know how long registration is open on Thursday? I'd like to get our relays registered. Anyone that is staying at Ga Tech Conf Center know how far the trolley is from the hotel?

    Getting very psyched, have great dinner plans. But where is the real party on Sunday?

    Updated May 17th, 2010 at 08:19 PM by The Fortress

    Categories
    Swim Workouts
  10. Sunday, May 16

    by , May 16th, 2010 at 06:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various
    300 fly drills

    Other sets:

    2 x (25 EZ speed breast + 25 EZ)

    3 x (25 EZ speed fly + 25 EZ)

    1 x (25 fast flutter kick + 50 EZ)

    1 x (25 fast free + 50 EZ)

    50 EZ

    1 x (25 AFAP free + 25 EZ)

    100 EZ

    Total: 1400

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

    Just had a pretty easy swim today. I was somewhat tired after getting up early, the driving & traveling and the marathon race anxiety. Mr. Fort did great though! He needed a 3:35:59 to qualify for Boston. He finished in 3:32+. He was over 1:00 under a 3:30 pace, but really blew up after mile 21. This is so common it seems like the human body isn't meant to go any more! He was really happy and relieved since he's only been running regularly since March after all his rehab. His former PT had said he might have to give up running for cycling. But the extreme angle isometric holds he's been doing have really worked! I was freaking out at the mile 9 stop when he ran by well after the scheduled time, but then I learned they started the race 5-6 minutes late. Whew!

    Now to get some sleep tomorrow and start packing for Atlanta!

    Below is Mr. Fort shuffling to the finish with his amazing training partner who paced him.

    Updated May 16th, 2010 at 07:37 PM by The Fortress

    Categories
    Swim Workouts
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  11. Turned the Corner, May 14

    by , May 14th, 2010 at 08:46 PM (The FAF AFAP Digest)
    ART, 30 minutes:

    Mostly just worked on the kinks in my neck and loosened everything up. My shoulders are feeling pretty good, despite slacking on my RC exercises. I will try and sneak some in over the weekend though.


    Swim/SCY/Solo:

    Warm up:

    500 various
    300 fly drills

    Main Sets:

    6 x (25 shooter easy speed on back, no fins + 25 EZ)
    took about 18 kicks on the shooters, not bad for me

    3 x through:

    1 x 50 double shooter on back
    1 x 50 russian breast drill
    1 x 50, done as 25 easy speed fly @ 100 pace + 25 EZ
    1 x 50, done as 25 AFAP free + 25 EZ
    1 x 50 EZ

    2 x starts off side with breast pullout to 14 meters or so

    100 EZ

    Total: 2000

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

    Commentary:

    Finally! I think I turned the corner on this feeling like s*** thing. I didn't feel great in the water, but I definitely felt stronger and felt the promise of easy speed. Way better than the rest of the week! This put me in a great mood leaving the pool. I think I will take a page out of Geekity's book and wear my FS Pro in the pool all next week. Maybe my B70 for one day.

    Mr. Fort says he's feeling better after seeing his trainer. And Fort Son's boat made the semi final at the Stotesbury Regatta in Philly. So all is good. We leave tomorrow morning after my kid's soccer game for York PA. Although I'm not sure we'll have the soccer game after 2 hail storms today. WTH?! In May?

    I've heard that Arlette Godges is not coming to Nats. Bummed, as I was looking forward to meeting her and racing her. But that does leave me the #1 seed in the 100 fly. I need to alter my usual 100 fly thoughts from "just get through this race without a huge piano" to "kill it without fear." I need to channel my age group love for this event.

    More on Deep Tissue:

    Got a PM from a friend saying it can take up to a week to recover from a deep tissue massage since you're breaking down muscle fiber. I definitely felt better today (although perhaps predominantly from a good night's sleep), but not fully recovered at all. My neck at least feels much better.

    More on Detox:

    I mulled over the Ultra Clear detox some more. http://www.metagenics.com/products/a...r-Medical-Food. I noticed that it does not have the warning box that comes on most supplements -- "This statement has not been evaluated by the FDA." This likely means that there is, in fact, clinical testing for UltraClear and the other Metagenics products that I use. Whether this clinical testing meets the rigorous standard of Jazz and Q is another issue ... I also found out that Metagenics is the only supplement brand sold in the Mayo Clinic pharmacy in MN. It cannot be bought on line; it is only available through medical practitioners such as chiros and docs. If you see it on line, I'm told it is likely a Chinese knock off.

    I asked my chiro about my reaction to coconut oil today. He agreed that it's likely a fat malabsorption issue, and that this issue is common among people with a gluten intolerance. So I am eliminating it from my smoothies forever.


    No need to fear yoga!

    http://www.washingtonpost.com/wp-dyn...rss=rss_health
    Categories
    Swim Workouts , ART
  12. Thursday, May 13

    by , May 13th, 2010 at 09:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    10 x 50 @ 1:00
    odds = backstroke
    evens = evil drill

    10 x 50 @ 1:15
    odds = 25 front scull + 25 underwater free recovery
    evens = chest press fly

    4 x 25 smooth no breather free

    100 EZ

    Total: 2000

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


    Commentary:

    Based on how sore/sluggish I was last night, I decided a complete recovery day was in order. So I didn't do CAS with Speedo.

    I still haven't recovered from the deep tissue massage, especially my upper back and shoulders. Chatted with Mr. Fort's trainer -- he really thinks you need 3+ days. So I'm hoping to feel better tomorrow or Saturday. To make matters worse though, I had a terrible night's sleep. My youngest woke me up at 5:00 am and I couldn't fall back asleep. So, as sometimes happens when I toss and turn, I woke up with a wrenched neck and left trap. That problem usually takes 48 hours or so to resolve. I do have an appt with my chiro tomorrow afternoon. I just hope if he works on it, he won't make it even more sore and bump the healing time out to next week ... I have been slathering my neck with arnica and taking advil.

    Mr. Fort is showing some classic taper paranoia symptoms. I told him a cranial-rectal lobotomy was in order! (This little nugget of wisdom was imparted to me last summer, and I try to follow it now during taper time.) Despite feeling blah and sore myself, I'm not overly worried. I think all will be well by next week. And I'm used to not feeling like a racehorse pre-meet. I would like to get some more sleep ...

    I looked back through my last week 3 taper workouts (Dec. 6-10) and I swam 2100-1700 (w/B70)-rest day-1450-travel day with some AFAP work early in the week. I thought I had actually done somewhat less yardage, and was contemplating less this week. Hmm ... Maybe a little speed tomorrow (my Dec. 6 workout with modifications), and then long warm ups for a few days. And I may take an extra day of rest on Tuesday as I did last time.


    Coconut Oil:

    I've been trying a new brand of coconut oil in my smoothies the last couple days. Doesn't matter. That stuff just does not agree with me. With my luck, I probably have a fat malabsorption issue.

    http://www.medicinenet.com/script/ma...ticlekey=52214

    http://www.newyorkbuyersclub.org/res...D_BLOATING.pdf


    Detox:

    Elise left this link on my FB wall, and I think I show symptoms of needing a detox! http://www.active.com/nutrition/Arti...tm_medium=feed. Of course, I had already planned one post Nats. Julie apparently wants to join in the fun. My doc recommended the 10 day Ultra Clear plan: http://www.pureprescriptions.com/pro...ProductsID=508. There is a 20 day plan as well, but I'm not sure I'm hard core enough to attempt that one.

    Deep Tissue massage:

    I've been a little paranoid that I overdid it with the deep tissue, but I think the timing was right. I just take longer to recovery apparently.

    http://www.active.com/Page22572.aspx

    I found this article I ran across kinda funny: http://abclocal.go.com/wls/story?sec...rticle-7439558. I think since Mr. Fort is less than 2 years older than me, I'm safe.

    Updated May 13th, 2010 at 10:02 PM by The Fortress

    Categories
    Swim Workouts
  13. No Taper Bitchies Yet, May 12

    by , May 12th, 2010 at 03:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    6 x 100 @ 2:00
    odds = IM drill
    evens = IM swim

    #6 = broken 100 IM with 15-20 seconds rest at the 25 and 75 (had to do the Roddin turn at the 50).

    100 EZ

    8 x 50 @ 1:15
    done as 25 scull + 25 no breather free w/overkick

    50 EZ

    2 x through:

    4 x 50s
    odds = 25 shooter + 25 EZ @ 1:15
    evens = 25 AFAP + 25 EZ (2 free, 2 breast) @ 1:30
    50 easy speed russian breast drill (33s)
    100 EZ

    5 dives off side

    50 EZ

    Total: 2600

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

    Commentary:


    Because the forum was down this am, I couldn't check my blog to get my "9 days out" workout. I made one up, and was slightly slightly worried I did too much. But, having written it down, it looks fine for now.

    The taper bitchies haven't really kicked in yet ... Tomorrow is my last workout with some real sprints + long rest, then I'm shifting into warm up mode. (What should we do Speedo?) If I don't have the TBs by the weekend, I will wonder what's up. I certainly seem to have the taper munchies ... I'm guessing I still feel crappy and somewhat sore from my deep tissue massage. (It does seem to take me a longer time than usual to recover from these.) 4 days of feeling crappy and counting ... Whoops, just yelled, perhaps a TB moment.

    I really haven't been stretching too much the last couple weeks. So I've decided just to stick with The Stick and the foam roller and the body work.

    Still mulling over whether to get a bullet blender for Nats. I have stocked up on "plastic" easily digestible food: espresso and jet blackberry gu, cliff shot bloks with caffeine, packets of puresport and "amazing meal," etc. I need more gluten free Protein Fusion bars.

    Mr. Fort had an interesting conversation with a nutritional expert from UMPC recommended by his trainer. One of the tips she gave him for his marathon was: 5 days before (I think that's the number), he should get an extra serving each meal and drink 8 bottles of water with electrolytes. (He's usually a bit of a camel.) She thought this would make the muscles super hydrated and "fed" so that he wouldn't have to worry about food as much during the race. I wonder if this has any applicability to a multi-day meet? Or perhaps to a distance event the first day?

    I have once again successfully bribed Mini Fort to try on my Jaked for me. I get very wigged out over trying on that particular suit. It takes FOREVER the first time. I wish I hadn't put a tiny tear in my old one just in case.

    Musings over Nationals Events:

    Obviously, I'd like to do some PBs. I'm not sure I can get there in the 50 free, where I dropped a lot of time and surprised myself last year, but we'll see ...

    50 breast: Hoping for good breakouts and hand speed. I think head position is a long term project; I've really only been training breast for 6-8 months and I still have a lot of work to do if I decide not to retire from the evilstroke. I'm glad this is the first event, as I care about it the least and I sometimes need an event to get out the "cobwebs." (In this regard, I recall that my first event at Austin Nats was very fast and my first event at Indy Nats was rather iffy.)

    100 fly: I'm prepared to HTFU and die like a true sprinter on the last length. I'm glad this event is day 1, so I don't have to fret over it. I will throw in a few singles. Even though Jimby thinks I don't train 100s, this is, in fact, one of my highest seeded events at Nats. :-P

    50 back: I think I know how to swim this. Will try to stick with 13 SDKs the first 25. The competition in this event in my age group is insane. There are 4 of us that have gone 28.0 or faster.

    50 fly: I plan only to breathe once on the first 50 about 7 yards from the flags. I would ideally like to go 26.99, as I went 27.0 last year. The fastest time in the country is 26.8. This will be another super close event.

    100 IM: I realized today that I only swim this event at taper meets. Not sure why ... Is this a dislike-of-breaststroke hangover or an unconscious rebellion against IMs because I swam them every single meet as an age grouper? Or perhaps the 100 IM is always the first event I cut if a meet order doesn't suit me? In any event, if plan to: do the Roddin turn (why not?) if I hit the wall with my left hand, do my evil allotted dolphin kick during the pull down rather than pre-kicking to avoid undue oxygen debt, breathe 3 times out of the freestyle turn and then put my head down the last 15 yards.

    100 back: I'm going to swim this event just like I did at NE Champs: lots of SDKs. The key thing is that I must go faster than 1:02.8 to continue chicking Geek in our cyber gridge. The things that keep us motivated ...

    50 free leadoff: Remember to keep head down and still and kick kick kick!


    CZ Recap:

    Here's a youtube vid about CZ featuring GMUP coaches Cheryl and Peter Ward: [nomedia="http://www.youtube.com/watch?v=Lz_CghLfRe4"]YouTube- USMS Colonies Zone SCY Masters Swimming Championship[/nomedia]

    I think I caught a tiny glimpse of my 100 fly and who could miss SwimStud?


    To Stretch Or Not:

    http://myfitnessdepot.com/indoor/to-...ot-to-stretch/

    Updated May 12th, 2010 at 08:26 PM by The Fortress

    Categories
    Swim Workouts
  14. Tuesday, May 11

    by , May 11th, 2010 at 03:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    6 x 100 @ 2:00
    2 backstroke kick, 2 russian breast drill, 2 single arm fly

    30 x 25 @ :20 RI, done as:

    1-10
    odds = shooter on back
    evens = long evil pullout

    11-20
    odds = EZ speed fly
    evens = EZ

    21-30
    odds = shooter on belly
    evens = good evil pullout/breakout, 2 quick strokes after breakout

    Wanted to do 10 more, but didn't have the time. 40 x 25 with some hypoxic work is one of my fav taper sets.

    50 EZ

    1 x 50 AFAP breast w/MF
    went 28, fastest to date

    100 EZ

    Total: 2250

    Deep Tissue Massage, 75 min:

    Went right here from the pool. Holy crap, I got beat up. I feel sore and exhausted at the moment. Must go get another green tea ...
    She really worked over my neck, shoulders, traps, scapular area. My lats were the most painful area. Ouch!

    Benefits:

    http://www.livestrong.com/article/94...issue-massage/

    http://hubpages.com/hub/Understandin...ssage-Benefits

    The latter suggests an epsom salt bath will aid release of toxins. I've never tried that ...


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

    Commentary:

    I felt absolutely ghastly today until the end of the short workout. I wanted to crawl out during warm up. Even my backstroke felt alien. I'm sure tomorrow I'll feel sloggish as well b/c of the deep tissue. But I will keep ignoring this feeling. I think more hypoxic work is in order tomorrow. I should probably pony up and do some broken 100s as well.

    Saw this on FB. I might try some of these for fun during the otherwise deadly dull taper workouts. http://ht.ly/1JA3V

    I saw Wolfy mentioned on Patrick's blog that it's probably time to quit dedicated stretching. Really? It tires the muscles just to stretch?

    FYI, for any Lost addicts, this is a great page on FB: http://www.facebook.com/group.php?gi...3331633&ref=ts

    Updated May 11th, 2010 at 04:38 PM by The Fortress

    Categories
    Swim Workouts
  15. Deadly Dull, May 10

    by , May 10th, 2010 at 08:38 PM (The FAF AFAP Digest)
    Taper workouts are just ungodly deadly dull ... I recycled another of my own pre-NE Champs taper workouts.

    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    4 x (4 x 50 @ 1:00)
    drill, kick, swim, hypoxic
    4 of each stroke

    50 EZ

    50 fly AFAP w/fins, 1 breathe on first 25 (went 25 ish)

    50 EZ

    6 x 100 kick @ 2:00

    odds = flutter kick w/board, 3rd 25 fast @ 80%
    evens = backstroke kick, 1st & 3rd 25 = shooters

    50 EZ

    6 x 50 @ whatevah
    odds = 25 fast breast pull + 25 EZ
    evens = 25 AFAP free + 25 EZ

    100 EZ

    Total: 2700

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

    Commentary:

    I continue to feel like utter crap in the water. My hips feel like they are scraping the bottom ... Some of this, as FlyQueen noted, is natural for this stage of the taper. Some may have been self inflicted yesterday -- no more gardening drylands!

    11 days until Nats
    6 days until Mr. Fort's marathon

    I've decided I'm not going to journey up to the Stotesbury Cup this weekend in Philly. I'd love to go, but traveling muliti-days for both that and then the marathon is just not a good idea. I need to be stuck at home, bored out of my mind, sleeping excess amounts, sitting on my ass, and getting fat. I have my priorities clear.

    New suits:

    Everyone knows that Speedo and B70 have new kneeskins out. But I've also seen a few other suits/kneeskin options:

    Rocket Science:

    http://rssportspost.blogspot.com/201...g-session.html

    Jaked:

    http://www.jakedstore.it/eng/prodott...odotto=2147-45

    Q Swimwear:

    http://www.swimnetwork.com/News/Swim...ue-Santos.aspx


    Where to eat in Atlanta:

    I need to start lining up some dinner plans and restaurants. Q & LW have come up with some interesting restaurants where I might not get sick:

    Ecco
    Woodfire Grill
    Legal Sea Foods
    Krog Bar
    Floataway Cafe
    Wisteria
    Thumbs Up Diner
    Eno by Zaza
    Gordon Biersch
    5 Seasons Brewery
    Urban Pl8
    Figo Pasta
    Rosa Mexicano
    Copper Blue


    For Jazz to chew on:

    http://www.humankinetics.com/excerpt...-masters-years

    New Toy?

    This doesn't look new to me ... is it good to swim with wide fingers?

    https://www.darkfingloves.com/

    For Chris: Body Shaving:

    http://ht.ly/1IYRU

    Updated May 10th, 2010 at 11:21 PM by The Fortress

    Categories
    Swim Workouts
  16. Weekend, May 8-9

    by , May 10th, 2010 at 11:13 AM (The FAF AFAP Digest)
    Saturday:


    I took Saturday off from exercise. Basically spent the rest of the day running around. I was disappointed that, after driving all the way out to the Occoquan, my son's race (Viriginia State Champs) was cancelled midway through due to high winds. One of the best rowers on his boat had pulled a muscle in his back, so it was likely all for the best. But, still, the race was re-scheduled to the weekend I'll be at Nationals. He leaves on Thursday for the Stotesbury Cup in Philly. They still haven't gotten a new boat from Vespoli, but did manage to borrow a decent one from another high school that is not rowing a lightweight 8.


    Sunday:

    I enjoyed all the sucking up on Mother's Day. Hope all the other mothers out there had a great day too! I didn't get out of bed until 10:00 am. Had a lobster dinner later and went to Ironman 2.

    Gardening, 3.5 hours

    Probably not really on the taper plan. But I wanted to plant a cutting garden and we had to spend time replacing landscaping damaged by all the snow. So I braved the pollen and hope to have fresh flowers in the house all summer. I do have a deep tissue massage scheduled for tomorrow, so hopefully that will remedy any "work" I gave the legs. Lately, I've been thinking it takes me almost a 5 days+ to really recover from a deep tissue massage. I read somewhere recently that it could be as much as 2 weeks.


    Swim/Solo/SCY:

    GMU practices were cancelled due to a swim meet, so I headed to Spring Hill Rec, which I knew would be crowded. And it was. Fortunately, I had only planned a mellow workout to loosen up after all the gardening.

    Warm up:

    700 various

    Main Sets:

    10 x 50 @ 1:00
    odds = fly drill
    evens = evil drill

    50 EZ

    8 x 50 kick @ 1:00
    odds = dolphin
    evens = evil

    50 EZ

    For evil kick, I did a drill I saw the age groupers doing the other day. You take a breast pull and dolphin kick and dive down and take 3 evil kicks under water and repeat.

    200 chest press fly

    100 EZ

    Total: 2000

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


    Commentary:

    Felt like crap in the water. Lately, I've been feeling worse when I take a day off. Or, perhaps, it was all the gardening. I anticipate starting to get really antsy this week with less intensity and more "fitness maintenance" in the water. Next week: the Wally Dicks drastic taper.

    Articles:

    ABCs of Mental Training:

    http://usaswimming.org/USASWeb/Deskt...ainbow&Lang=en

    5 fixable nutrition mistakes:

    http://www.swimmingworldmagazine.com...ion%20Mistakes

    Updated May 10th, 2010 at 11:29 AM by The Fortress

    Categories
    Swim Workouts
  17. Friday, May 7

    by , May 7th, 2010 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Hypoxic Set:

    4 x through:

    8 x 25 UW shooter w/MF @ :30
    (2 belly, 2 right side, 2 left side, 2 back)
    :30 seconds rest

    50 EZ

    Short Axis Sets:

    6 x start from side w/breast pullouts
    -- got to 14-14.5 meter mark
    -- did 3 grab and 3 track reaching for the water
    -- had pretty clean entries
    -- the grab starts were surprisingly solid feeling, but I'm sure it's quite different doing a grab off a block

    50 EZ

    1 x 100 breast pull @ 2:15, done as 25 fast + 10 seconds rest + 75 EZ pull
    2 x 50 @ 1:15, done as 25 EZ speed fly w/fast turn + 25 EZ
    1 x 100 breast pull @ 2:15, same as above
    2 x 50 @ 1:15, same as above
    1 x 100 breast pull @ 2:15, same as above

    50 EZ

    Long Axis Sets:

    1 x 100 backstroke kick @ 2:00, done as 75 EZ + 25 fast shooter
    2 x 50 @ 1:00, done as 25 easy free + 25 front scull
    1 x 100 back kick @ 2:00, same as above
    2 x 50 @ 1:00, same as above
    1 x 100 back kick @ 2:00, same as above

    50 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 3150

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

    Commentary:

    Today, I just worked on all the little details/things I needed to work on (one of the advantages of training mostly solo). To my surprise, I felt really good in the water today despite yesterday's hard set. I had some easy speed and good DPS & DPK. My last 2 25s free were the fastest and cleanest they've felt in awhile. Better than pre or during Zones. 2 hours later, though, I'm feeling a bit pooped. I'm really looking forward to a day off tomorrow -- at least from swimming.

    I almost broke down and went to hot yoga today b/c a stretch sounded so good. But FlyQueen scolded me, and told me to stick to what Geek calls the "Fortress Land Based Avoidance Theory Lifestyle" for tapers. So I dutifully did.

    Strongest Girl in the World?

    [nomedia="http://www.youtube.com/watch?v=ADUxozD4Jzs"]YouTube- Varya Akulova Documentary - Strongest Girl in the World (part 1)[/nomedia]

    Updated May 7th, 2010 at 05:30 PM by The Fortress

    Categories
    Swim Workouts
  18. Speed Work w/Speedo & Hulk, Thursday, May 6

    by , May 6th, 2010 at 03:32 PM (The FAF AFAP Digest)
    Swim @ SpringHill w/Speedo & Hulk:

    Warm up:

    700 various

    Transition Set:

    5 x 50 @ 1:00
    2 x 25 build @ :45
    2 x 50 @ 1:00

    Speed/Quasi Lactate Set:

    6 x (50 AFAP w/fins + 50 EZ) @ 3:00

    1 = evil, high 29-30
    2 = evil, 29
    3 = SDK double shooter, 22+
    4 = SDK shooter, 23.5
    5 = fly, 25
    6 = flutter kick w/board, 26

    Ok, it was NOT a good idea to do 2 hypoxic AFAP SDK shooters in the middle of a speed speed set. I couldn't recover well after # 3 and #4 and I was slower than I should have been on the last 2 50s. I had to kick the last one b/c I needed more air. However, the first 3 were very fast, the fastest I've been in evil w/fins. The focus on no pause on the insweep + shooting hands forward seems to be working.

    300 EZ

    Paul and Pete did some "easy" no breather 25s while I was warming down. Paul thinks these "relax" him. I didn't even attempt them; I just needed some easy swimming and to catch my breath and recover. I'm a "softie."

    Total: 2000

    10 minutes hottub


    ART, 30 minutes

    My doc worked over my shoulders, scapular area, traps and neck. My neck was a bit messed up from sleeping.

    He told me to cut out the coconut oil I was using or buy an organic brand. If it's not organic, it's possible that there area additives I'm allergic to in it. Or, sometimes, , coconut oil can go rancid if it's on the shelf too long. So I'm going to cut this brand out of my smoothies and see if that helps my stomach before I cut the whey.

    Speaking of whey, he told me that the editor of Men's Health, Jim's fav magazine, uses Ultra Meal as his source of protein. He apparently was a subject in an initial study of Ultra Meal conducted in MN and lost a lot of weight and built a lot of lean muscle using this product.

    He also urged me to take a full 2 weeks off from all rigorous exercise when I'm on vacation to let the body heal. Yoga permissible. This would be interesting. Can't think of the last time that happened ...

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


    Commentary:

    Speedo was very speedy today! And Wolf Girl has been in the pool 6 days in a row! And I feel like I've got some decent speed work in this week.

    My stomach was a bit upset again today. I think the culprit may be the coconut oil. Think I will eliminate it from my smoothies and see. Or possibly it's the whey, which I've reintroduced ...


    This guy's super human powers are amazing:

    [nomedia="http://www.youtube.com/watch?v=cNvJy0zoXOY"]YouTube- Damien Walters 2010[/nomedia].

    Pre-swim warm up movements:

    http://www.active.com/swimming/Artic...tm_medium=feed

    Yoga for Travelers:

    http://www.nytimes.com/2010/05/06/bu...?ref=nutrition

    Updated May 7th, 2010 at 10:34 AM by The Fortress

    Categories
    Swim Workouts
  19. Wednesday, May 5

    by , May 5th, 2010 at 09:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Technical/Speed Set:

    3 x through:
    (modified from Geek's set #2 yesterday; didn't pay too much attention to intervals)

    12.5 @ :30, from dive, work start
    25 @ :30, work turn
    12.5 @ :30, work finish
    2 x 75 drill @ 1:30*
    1 x 50 @ 1:15, work turns
    1 x 50 @ 90% w/fins
    1 x 50 EZ
    1 x 50 done as 25 AFAP + 25 EZ w/fins
    1 x 100 EZ

    Round 1 = evil (went 31-32 on the 90% one)
    Round 2 = back (went 25 on the 90% one, missed turn totally)
    Round 3 = free (went 24 on the 90% one)

    * Didn't drill free. Instead, I did a 75 flutter kick w/board going 25 EZ + 25 @ 80% + 25 EZ.

    Drill 50s:

    4 x (3 x 50 @ 20-25 RI)
    #1 = 25 russian breast drill, working on shooting hands forward + 25 EZ
    #2 = 25 easy twirling SDK shooter + 25 EZ
    #3 = 25 EZ speed fly + 25 EZ

    100 EZ

    Total: 2800

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


    Commentary:

    It is starting to feel strange not to go to the gym. I felt like slamming some med balls around today. I tried doing a wider entry fly again; it feels too weird. I'm just going to stick with my regular fly stroke for Nats. I think, in reality, my hands aren't usually too close together on the entry. I may need to re-watch some fly videos.

    Tomorrow is my nasty lactate set with Speedo & Wolfy. I think Friday will be all aerobic and "fitness maintenance."


    Random Musings:

    1. Where oh where is Jazz? Is he continuing his non-pool training for Nats? Is he lifting? Doing vinyassa yoga still?

    2. Maple syrup in smoothies is truly disgusting.

    3. Even more disgusting is a sandwich made with gluten free bread. I tried another kind of bread form Whole Food for a turkey sandwich today; I had really been longing for a sandwich. Horrible!

    4. I figure I owe Jeff 4 beers for my soon to be 4 split requests during the short course season.

    5. I'm not in any end lanes for Nats, but it probably doesn't matter in the Ga Tech pool.

    6. What will I do without my breakfast smoothies in Atlanta? Feisty mentioned bringing a "bullet blender" ....

    7. Is there coffee in the gold medal sponsor room? Seriously, there better be.

    8. I don't like long axis drills. I only like short axis drills.

    9. I noticed that I've had far fewer calf cramps since I started drinking Smart Water or other water with electrolytes than regular water. More expensive, but effective apparently.

    10. I really hope I don't have to sit out in stormy weather at the State Rowing Champs this weekend.

    11. The pollen is killing the eyes of all the girls in my family. Why are the boys seemingly immune? And the fun doesn't end when summer rolls around b/c then there's mold. http://www.cleveland.com/healthfit/i...pring_can.html

    12. If our aerobic fitness is fixed at this point, why do we have to do what Chris refers to as "fitness maintenance"? To keep feel? Just wondering ...


    Articles:

    Wonder food for women:

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

    Heavier Lifting and No Bulk?

    http://www.nytimes.com/2010/04/06/he...tml?ref=health

    http://www.fitsugar.com/Does-Lifting...-Bulky-8019840


    Events for Nationals:

    Friday:

    50 breast, 12:15 pm
    100 fly, 2:50 pm
    200 mixed free relay, 3:50 pm
    (leading off w/a split request)

    Saturday:

    200 mixed medley relay, 10:05 am*
    (unfortunately, for my relay, I'm swimming the evil leg -- no damn evilstrokers on my team)
    50 fly, 11:55 am
    50 back, 3:55 pm

    Sunday:

    100 IM, 11:10 am
    100 back, 1:50 pm

    * Outrage -- my relay will not allow me to sleep in properly on Saturday.
    Categories
    Swim Workouts
  20. Tuesday, May 4

    by , May 4th, 2010 at 03:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 twirling SDK shooters w/MF

    Main Set:

    4 x 75 free @ 1:30
    done as 25 build + 50 cruise

    1 x (25 free AFAP + 25 EZ)

    4 x 75 evil w/MF @ 1:30
    focusing on head position, smaller insweep and lunging forward with hands
    Rob B says to try this with a snorkel

    2 x (25 AFAP evil + 25 EZ)

    4 x 75 back SDK w/MF @ 1:30
    done as easy speed triple shooter breathing only before flip
    went 38-40

    3 x (25 AFAP back SDK + 25 EZ)

    4 x 75 fly @ 1:30
    done as 25 hand lead drill + 25 single arm fly + 25 easy speed fly
    I tried using a wider entry on the last 25. It felt very strange.

    50 EZ

    4 x 25 AFAP IMO
    done as broken 100 IM, approx 15 seconds rest between 25s. Couldn't see pace clocks well to get a time.

    300 EZ

    Total: 2900


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Commentary:

    This is the structure of a JMiller workout that I did 12 days out from NE Champs. I like this set because, like the one I did the other day, it intersperses sprinting (10 x 25 AFAP) throughout. I felt a little better in the water today. But I suspect it will take a few more days to recover from that horrible night of sleep.


    On Sleep:

    http://www.nhlbi.nih.gov/health/prof.../section2.html

    http://harvardmagazine.com/2005/07/deep-into-sleep.html

    My left shoulder/lat/trap feels rather twingey too. It could be from tossing and turning at night. As a precaution, I'm eliminating pulling with paddles (which I find I kinda like) and using fins 100% for a few days.

    I'm swimming with Speedo and Wolfy tomorrow. We haven't decided on the workout yet. I was thinking it might be time for 6 x 50 AFAP @ 3:00 though. JimRude prefers them on the 2:00 for more suffering and lactate buffering. Whatdayathink guys?


    On Toenails:

    Awhile ago, Mr. Fort went on a trail run and stubbed his toe. Afterward, he started to lose his toenail. (I'm read this is common in running and that some runners keep "toenail necklaces. ) He had a 20 mile run scheduled for last weekend and it was very painful. He was worried this might cause him to miss his marathon in 2 weeks in York. But me, the good wife, told him to go see a podiatrist and have it removed. It worked and he feels much better. He would have been pretty bummed to miss his marathon after the hard work and speed sessions he put in.


    Articles:

    How to prevent running injuries (gotta remind myself for after Nats):

    http://myfitnessdepot.com/outdoors/r...easy-steps-to-
    prevent-running-injuries/.

    Middle Aged Brain, courtesy of Mike: Take that snotty teenagers!

    http://well.blogs.nytimes.com/2010/0...me&ref=general


    Benefits of Steam Room:

    "My current gym has a steam room and I often sit in it for a few minutes after a workout. Although I assumed there was some benefit to this ritual I can’t say that I really knew what the exact benefits where of sitting in a hot steamy room with fellow gym rats. So, I decided to investigate and this is what I found…

    A steam room offersa holistic health treatment,designed forextracting impurities from the body using heat. A steam room is different than a sauna, in that its effect is brought about by the use of wet heat as opposed to dry.

    After a hard workout, a session in the steam roomis supposed to aid in keepingthe body relaxed and flexible, so that it will nottighten up as a result of hard exercise. The steam roomshould also help the body eliminate toxins, forcing them out through sweating. Your skin will be cleaner, softer, and healthier according to my research.

    Some of the other benefits include…

    Help for Lung related issues

    For hundreds of years, the inhalation of steam has been prescribed to treat various disorders of the lungs. A study conducted at the Common Cold Unit at Harvard Hospital reported that “Nasal hyperthermia can improve the course of a common cold and also give immediate relief of symptoms.”In addition,steam has been shown to have positive effects on the symptoms of sinusitis, bronchitis and allergy related symptoms."


    Chlorella:

    I saw this supplement at Whole Foods the other day. I was wondering about it. I got this response from a sci geek friend on FB:

    "Chlorella has been found to have anti-tumor properties when fed to mice.[4][5][6] Another study found enhanced vascular function in hypertensive rats given oral doses of chlorella.[7]

    Chlorella is a complete protein. It is also packed with calories, fat, and vitamins.[3] At its onset, Chlorella was suggested as a "dirt-cheap" protein supplement to the human diet. However, later studies proved otherwise. Chlorella actually loses most of its nutritional value when altered or processed in any way. No longer considered an effective protein, pro-Chlorella supporters focused on other supposed health benefits of the algae, such as claims of weight control, cancer prevention, and immune system support.[3]

    Under certain growing conditions, Chlorella yields oils high in polyunsaturated fats—Chlorella minutissima has yielded EPA at 39.9% of total lipids.[8]

    Several studies suggest that Chlorella supplementation has a positive effect on the reduction of dioxin levels in breast milk and it may also have beneficial effects on nursing infants by increasing the IgA levels in breast milk. [9]"


    Seven Proformance:

    Jimby is testing this product out for an article: http://www.exfuze.com/index.aspx#.

    I'm amazed he doesn't think it's all bogus. Is he turning to the dark side? He seems hooked on smoothies ...

    Updated May 4th, 2010 at 08:01 PM by The Fortress

    Categories
    Swim Workouts