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http://www.pvmasters.org/entry.htm
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www.patriotmasters.org

  1. Noodler Interference Tuesday, Feb. 10

    by , February 10th, 2009 at 02:39 PM (The FAF AFAP Digest)
    Had a irritating noodler experience today. Usually, I get along fine with most of the noodlers and lap swimmers and we each stay on our side of the lane. Today, I was stuck sharing a lane with someone who insisted on constantly drifting into the middle of the lane, kicking me while doing elementary backstroke, and doing bobs with her arms flapping like a bird. She wouldn't stay on her side of the lane even after I asked very sweetly. Her idiocy resulted in a collison on my AFAP 50.

    Warm up:

    450 swim
    200 kick
    150 fly drills

    Other stuff:

    3 x (3 x 25 build + 25 easy)

    3 x (25 easy speed fly + 25 easy)

    50 back AFAP, no time: Noodler insisted on bobbing in the middle of the lane while I was finishing. I swam right into her. I don't understand this at all. She saw me coming and I couldn't see her ... why get in my way when I'm traveling at fast speeds?! (Where is the f bomb emoticon?)

    150 EZ

    3 x (25 free AFAP + 25 easy)

    100 EZ

    Total: 1500

    _______________________________________

    Other great news: Both my teenagers are home sick with congestion/cough/sore throats. Blech. I'd like to move out! Hip still sore, perhaps slightly better. This is the third consecutive 2 week taper where I've had "issues." I guess I'm well used to it at least. RL stops for nothing. On the bright side, I'm still holding at congestion and sore throat with no other symptoms so far. Now, I will go plaster a smile on my face as my littlest and sweetest child is almost home from school.

    The Auburn psyche sheets are out.

    http://www.ag.auburn.edu/~bailelc/masters.html

    Haven't looked at them very closely. Yes, I'm sandbagging the 100 IM and 100 fly to get more rest. Ande said it was OK. lol. I'm advised that some other very speedy women swimming the same events as Puff are sandbagging by massive amounts. I guess it's a tradition at Auburn.

    Stud: I'm in at least one wall lane! Unfortunately, it's for one of my best events ... Consider this an advance text of "facility flaws."

    Updated February 10th, 2009 at 10:17 PM by The Fortress

    Categories
    Swim Workouts , Masters Swim Meets / Events
  2. Monday, Feb. 9

    by , February 9th, 2009 at 04:10 PM (The FAF AFAP Digest)
    Another staggeringly boring workout:

    Warm up:

    400 swim
    200 kick
    150 fly drills
    2 x 25 build free

    Speed/Cruise:

    4 x (25 easy speed fly + 25 easy)

    50 EZ

    50 back AFAP

    200 EZ

    4 x (25 AFAP free + 75 easy)

    100 EZ

    Total: 1850

    _____________________________________

    The pain in the ass is still a pain in the ass. Both my daughters have colds and are hacking. I've been congested for a couple days, hope it doesn't escalate. I felt sorry for myself for about 15 minutes last night, but I'm mostly upbeat. Don't feel either crappy or particularly speedy in the water. Just kind of weird and floaty. Don't care, I'm ignoring it all.

    Updated February 10th, 2009 at 10:19 AM by The Fortress

    Categories
    Swim Workouts
  3. Endorphin Withdrawal Continues Unabated, Sunday, Feb. 8

    by , February 8th, 2009 at 02:24 PM (The FAF AFAP Digest)
    Taking a rest day today. Plan on swimming M-Th, then taking Friday off. I think I must be going through endorphin withdrawal or something insidious. Despite quite a bit of sleep last night, I feel tired and have a constant and overwhelming urge to nap.

    I was attempting to do a google search on feeling crappy/physiological effects during taper and found this:

    http://www.usms.org/forums/showthread.php?t=8835&page=1 (As I recall, I swam pretty well at this meet after my first real taper. In fact, it was this meet that convinced me I am better LC swimmer.) At least I'm consistent in my dislike of tapering!

    The day will not be one of complete rest, however, as I have decided (and this is subject to a cowardly changing of the mind or even greater ennui) to try on my new B70 tonight. Last time I tried on a spanking new B70 was in June before the IGLA meet. I actually was convinced I had bought the wrong size suit despite following the sizing chart, and was (purely because of the taper of course) cursing in my hotel room. Several PMs or texts to and from Ande helped solve the problem and after an epic struggle, I did wiggle into the suit.

    And now I have something else to fret about. I'm swimming the first event both days (as I recall). I may have to get out of warm up really early to get the damn suit on. Yeesh.

    Still doing the icing of the ass. Doesn't seem to help.

    Edit: Never mind, the cause of my malaise has been now revealed and it is a really good thing!

    Updated February 10th, 2009 at 10:20 AM by The Fortress

    Categories
    Swim Workouts
  4. Week 2 Begins Sat., Feb 7

    by , February 7th, 2009 at 03:51 PM (The FAF AFAP Digest)
    Great day: Mr. Fort went on a 13.6 mile trail run; I swam 1750 meters. Dreadfully unfair.

    Woke up earlier than I intended, feeling sleepy and lethargic. Consulted my doctor (see photo on left below) by text, and he advised me this was completely normal. Actually felt a little peppier after I swam.

    Warm up:

    700 swim-kick

    Speed Work:

    4 x 25 build free

    5 x (25 easy speed fly + 25 easy)

    50 EZ

    5 x (25 AFAP free + 75 easy + sit on wall and try not to die of boredom)

    150 C/D

    Total: 1750 meters

    2 x (10 minutes hot tub + cold shower + 5 minutes steam room)

    icing my ass shortly

    ______________________________________

    Here's an interesting article about age group swimming in the DC area: http://www.washingtonpost.com/wp-dyn...l?hpid=artslot

    I've also attached a photo of me and Mini-Fort from the meet we did together in January. After my 200 back, I look like a drown rat run over by a mac truck and Mini-Fort looks fresh as a daisy. But at least I did my bit to raise awareness of masters swimming among USS girls and their parents!

    Parenting teenage girl swimmers in the 13-14 age group can really be trying. Last night, I got a text from Mini-Fort at her travel meet saying: "mommy, I dropped 10 seconds in my 400 IM luv u." Today, after my workout, I received a text saying: "never swimming 200s again." (She's just getting back in shape after taking 3-4 weeks off to rest her knees (patella overload syndrome).) Yeesh! What drama!

    Updated February 7th, 2009 at 05:02 PM by The Fortress

    Categories
    Swim Workouts
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  5. Dr. Jim's Hip Diagnosis, Feb. 6, 2009

    by , February 6th, 2009 at 03:42 PM (The FAF AFAP Digest)
    Thanks to Mary and Q, I did hip rotators on the foam roller last night and this morning. It actually really hurt. Went to the hot gym pool so I could soak in the whirlpool for a bit. Left the MF at home and didn't do any hard kicking today. Even took the kicking a little easy on the fast stuff.

    SCM, solo:

    Warm up:

    5 minutes in hot tub

    600 swim-kick

    4 x 100 single arm fly drill @ 2:00

    Mellow Aerobic Stuff:

    10 x 50 @ 1:10,
    alternate back and backstroke kick

    10 x (25 easy speed fly + 25 easy)

    50 EZ

    Speed work:

    broken 100 back, 15 seconds rest at the 50

    200 EZ

    50 fly AFAP

    200 EZ

    3 x (3 x 25 AFAP + 25 easy)

    150 easy

    20 minutes in hot tub

    Total: 2800 meters

    ______________________________________

    Dr. Jim's Diagnosis of my "nagging" hip issue:

    "Leslie, Bill had us doing a bunch of fly kicking drills at the beginning of a training cycle 4 years back. I did these so spiritedly, followed by some of those Nautilus machines where you alternately open and close your legs to resistance, i.e., chick exercises, anyhow, it got extremely painful to the point where I could hardly walk and any ... Read: More swimming was impossible. Injuries near the core really lay you up because all other muscles seem attached indirectly. I went to UPMC sports medicine clinic for an article and one of the top hip specialists in the world told me I'd inflammed my ileo-psoas muscle (filet mignon in cattle). He said to not do anything for 2 weeks to let the inflammation die down. I took his advice, and it did go away. But it was one of the scariest, and most foreign-to-me, sports injuries I have ever had. You got to avoid provocative actions that cause pain until the pain has totally gone away, then build back super gradually. Fake Dr. Jim who is actually right."


    Scary stuff! The stretch I was doing was somelike like the machines he describes. Lay on back, lift leg straight up, and then move to the side so it's touching the floor. (Have to be pretty flexible to do this.) So, still think this, combined with all those starts I did at one, may be the culprit. Bit of a bummer, but I'll just deal with it.

    Seeing my chiro at 4:00 to see what he thinks and for a tune up.

    Other random thoughts:

    1. Felt like utter crap today, probably also due to the pool temperature. Seems that Tall Paul is right that 7 days is the wrong amount to taper -- at least for a gradual taper. The only thing that felt decent was the easy speed fly.

    2. Feel like I'm fairly on track with the taper plan. Reduced yardage just a bit this week, but increased easy swimming with only a bit of fast speed work.

    3. I don't know if anyone else has felt this way, but when I'm tapering I get inexplicably lazy. I find myself thinking "why bother" or "do I really have to go fast at all?" This must reflect my sometimes all or nothing type personality.

    4. It feels bizarre tapering as an self aware adult. Perhaps because I've only done long tapers a few times ... My only recollection from my age group days was that taper made me very happy because I wasn't pounding out mega yardage. I never really noticed or worried about the physiological changes. Now, I'm fretting about sleep, worrying about catching my kid's cold, monitoring shoulders. Glad I don't have to do this too often!

    5. The taper bitchies have set it. I screamed at my computer this am, teared up when my daughter left for a travel swim meet and let go of an f bomb when I forgot to bring my inhaler to the pool.

    Updated February 10th, 2009 at 10:20 AM by The Fortress

    Categories
    Swim Workouts
  6. Right on Schedule! Thurs., Feb 5

    by , February 5th, 2009 at 02:19 PM (The FAF AFAP Digest)
    Guess everything is going well. I felt like crap in the water today -- right on schedule.

    Warm up:

    400 swim

    3 x (3 x 100) @ 2:00
    drill, kick, swim

    16 x 25 UW shooters w/MF
    4 belly, 4 right, 4 left, 4 fly spin

    4 x 25 easy speed fly

    50 EZ

    Speed Work:

    50 dolphin kick AFAP w/ MF (22.5)

    200 EZ

    50 back AFAP w/fins (26, might have left a half second late)

    200 EZ

    50 dolphin kick AFAP w/ MF (22.5)

    100 EZ

    4 x (25 (15 explosive, 10 cruise) + 25 EZ)

    100 EZ

    Total: 2800

    ____________________________________

    My left hip has been bugging me for a few days. I'm worried I might have over-stretched it. It didn't occur to me to start with ice, but probably should have. Anyone know if you're supposed to keep stretching if you've over-stretched? Stud did point out to me that I probably shouldn't have used the MF, so I'll put it away until after taper. Oh, I was NOT doing any new stretches so I don't qualify -- yet -- for "stupid f********." I was, however, almost run over in the parking lot by a noodler. They're hazardous everywhere apparently.

    Not taper bitchies yet, a bit bummed about the hip though. Seem to be getting the taper munchies, as I was starving an hour after eating lunch.

    Updated February 10th, 2009 at 10:21 AM by The Fortress

    Categories
    Swim Workouts
  7. Yawn Meh Wed, Feb 4

    by , February 4th, 2009 at 03:46 PM (The FAF AFAP Digest)
    Workout:

    No swim
    No run
    No spin
    No heavy, or even medium, weights
    (I am being a good, obedient taperer.)

    morning nap
    30 minutes at gym: very light weights, core, RC, stretch
    5 minutes hot tub
    5 minutes steam room
    5 minutes shower

    Taper Update:

    No taper munchies yet
    No taper bitchies yet, though the fam has been warned
    No feeling crappy yet
    No hyperactivity detected yet
    No dysthymia

    ____________________________________

    Started to ponder my next meet after Auburn, which will be the Albatross Open on March 21. As usual, the order of events leaves something to be desired, with the fly-back-free 50s crammed in the last hour. (The Little Devil refuses to change the order of events each year like a good meet director.) Since this meet is on the weekend of JOs, my entries will be decided by what time Mini-Fort is swimming in finals. I may have to leave early. Last year, I swam 100 fly-50 fly-50 free-mixed 200 free relay. This year, I will do 100 fly and 100 back, and either the 50 fly or 50 back if time permits. I will be sad if I have to miss the relay because our mixed GMUP relay was #1 last year.

    http://www.pvmasters.org/entry/ancm0309.pdf

    Updated February 10th, 2009 at 10:21 AM by The Fortress

    Categories
    Swim Workouts
  8. Tuesday, Feb. 3

    by , February 3rd, 2009 at 04:27 PM (The FAF AFAP Digest)
    Warm up:

    400 swim
    200 kick
    100 fly drills

    20 x 25 UW shooters w/MF
    4 belly, 4 left, 4 right, 4 back, 4 fly spin drill

    50 EZ

    Speed Work:

    8 x (25 easy speed fly + 25 easy)

    100 EZ

    50 back AFAP from the blocks, 31ish (?)

    (Did this for Ande. However, it is just useless to try to time a 50 back from the blocks from that end of the pool. The pace clock (for some odd reason) is down at the shallow end where the noodlers swim on the same wall. I really can't see the time from that angle. So this is a rough guess. I prefer swimming from the other end where I can see the clock on the opposite wall perfectly.)

    175 EZ

    50 fly AFAP w/fins, 25

    200 EZ

    4 x (25 free AFAP + 50 EZ)

    100 EZ

    Total: 2650

    Wanted to do more recovery swimming between the sprints and more of a warm down, but I was too busy this am and couldn't get to the pool earlier.

    Jim Thornton expressed shock that I was starting to taper NOW. *gasp* I guess he has not been following the the taper advice thread. I fear the winter doldrums are interfering with him reading anything but his own blog comments.

    I can't decide whether to take tomorrow off or not ... Several gurus have said I should take more days off than usual. Was thinking of taking the whole weekend off. Undecided. Rather unusual. lol

    _______________________________________

    Here's a nice set from Dave Salo, that was passed on to me when I asked about it. Another one I'd like to do after taper:

    Salo Set:
    5a/4ei/3r x 100 Kick w/ Fins @ 2:00 - descend 1-4
    8 x 25 Kick/Swim w/ Fins @ :35 Full speed kick to 15m & breakout into swimming
    5ae/4i/3r x 100 pull with small paddles @ 1:40 - descend 1-4
    8 x 25 pull @ :35 with large paddles - full speed
    5ae/4r/3r x 100 swim @ 1:30 descend 1-4
    8 x 25 swim @ :35 full speed
    5ae/4i/3r x 100 Paddles+fins @ 1:20 descend 1-4
    8 x 25 paddles+fins full speed @ :35
    easy 200
    Total Distance
    a = advanced = 3,400
    e = experienced = 3,300
    i = intermediate = 3,000
    r = rookie = 2,600

    Updated February 10th, 2009 at 10:22 AM by The Fortress

    Categories
    Swim Workouts
  9. Tri Swim?! Monday, Feb. 2

    by , February 2nd, 2009 at 05:10 PM (The FAF AFAP Digest)
    Left for the pool a bit late today. Had to take some time to opine on the idiocy of Phelps. Not a good move though. I got kicked out of my lane by a high school team and had to move into the wall lane halfway through. My horror of wall lanes is of course well known, but this one had two ladders sticking out quite far. Definitely no fly in that lane!

    My legs (and the rest of me actually) were really tired yesterday and today from all the starts. I guess Tall Paul is right that you shouldn't do them too close to meets.


    Warm up:

    750 swim-kick-drill

    Aerobic set:

    8 x 100 @ 1:50, cruiser pace
    alternate backstroke and backstroke kick

    50 EZ

    Speed sets:

    6 x (25 AFAP + 50 EZ)
    2 fly/2 back/2 free

    100 EZ

    3 x (50 back AFAP w/fins + 200 EZ)

    Went 26, 25.5, 25ish

    These are the fastest 50 backs that I can recall doing in a solo practice. Think I went faster once at Mason with a real person timing me.

    100 EZ

    Total: 3000

    How'd I do, Ande?
    ______________________________________

    I am being strongly *urged* to participate in a coed tri relay at the Savageman Triathlon next September. At least the water at Deep Creek is clean, although very very cold. This could be somewhat comical ... I don't have any excuse that it interferes with a meet though ... It might interfere with a rematch of Geek 9:27 I guess, although Geek, in abject fear, has apparently sworn off the 100 back for life. Julie O. competed in this Tri last year and demolished the field of OW chicks.

    Updated February 10th, 2009 at 10:22 AM by The Fortress

    Categories
    Swim Workouts
  10. Team Practice, Sunday, Feb. 1

    by , February 1st, 2009 at 01:20 PM (The FAF AFAP Digest)
    Went to my team practice today. Couldn't possibly sleep through it since a couple giggly, squirmy loud 8 year old girls woke me up. Was a bit worried that it might require hard aerobic work, but, happily, we had a sprinty type workout. Seemed reasonably ideal for my first taper workout, although I definitely have done my last fast 100 today and will do somewhat less AFAP work during the rest of the week.

    Warm up:

    assigned:

    300 free
    300 non free
    300 pull
    300 drill
    4 x 50: 25 UW/25 scull

    did:

    500 swim
    200 kick
    100 drill
    50 UW/scull

    (Chatted with coach before I hopped in. Told her I was starting to taper for Auburn. She was slightly worried I was going down "all alone," but I assured her I already had Friday and Saturday night dinner plans. )

    Kick set:

    10 x 50 kick @ 1:00
    flutter kick, down on left side, back on right
    (I took 15 dolphin kicks on my side off each wall before coming up and flutter kicking.)

    (Comment: I know everyone does this kicking on their side drill. Aside from warm up, I think it's pretty useless, especially for sprinters. Yes, we rotate when we swim. But no one actually swims completely on their side.)

    Speed Sets:

    8 x 25 @ :40
    2x: speed play, speed play, fast, easy
    speed play drills: heads up free with fast turnover, backstroke in V sit windmilling arms, or breaststroke with a fast flutter kick

    (My lane mate Mark and I didn't like the backstroke drill and couldn't figure out what it was supposed to achieve. Hmmmm ... It also felt hard on my shoulders in that V sit position.)

    100 EZ (did 50)

    6 x 100 @ 1:45

    #1 first 25 fast, rest easy
    #2 second 25 fast, rest easy
    #3 third 25 fast, rest easy
    #4 fourth 25 fast, rest easy
    #5 100 fast
    #6 100 easy

    did the fast 25s fly
    did the fast 100 back w/fins. choked on water on the third length and had to turtle the turn. went 1:00

    8 x 100 @ 1:50, done as:
    25 dolphin kick on back, 50 kick in IM order, 25 swim

    I didn't feel as though I was getting enough rest on these, so I put on fins after 2. Cruised all the kicking, rested 5 seconds and did a 25 AFAP, 2 back/2 fly/2 free

    200 C/D


    Total: 3200


    Practiced about a dozen starts. Trying to concentrate on throwing my hands out toward the opposite wall, getting my hands in a streamline position as soon as possible, keeping my head down, and not going in so flat. I was fairly successful on a couple starts ... makes a huge difference. I actually went pretty far ... made me wonder about the 15 meter mark and more serious dolphin kicks.

    Updated February 10th, 2009 at 10:22 AM by The Fortress

    Categories
    Swim Workouts
  11. Tall Pauls Favorite Workouts and/or Sets

    by , January 31st, 2009 at 10:57 AM (The FAF AFAP Digest)
    I'm trying out the new send a forum post to your blog feature that Jim added.

    I wanted to save this workout to do after taper. Really liked it.

    Quote Originally Posted by Paul Smith View Post

    Kick day at Brophy with Coach Rankin on deck

    10 minute choice warm-up

    8 x 100's
    odds choice @ 1:45
    evens 50 kick/50 drill @ 2:00

    12 x 50's kick @ 1:10
    odds = 25 over/25 under
    evens = 25 under/25 over

    200 kick for time

    8 x 25's dolphin kick on back @ :35

    100 kick for time

    6 x 25's breast kick on back @ :45

    50 kick for time

    8 x 25's @ :35
    - push and swim fast to wall/touch and go into vertically kicking until send-off
    Categories
    Uncategorized
  12. Launching Taper Tomorrow, Friday, Jan. 30

    by , January 30th, 2009 at 06:08 PM (The FAF AFAP Digest)
    SCY, solo:

    Warm up:

    700 variety swim-kick

    Fly Work:

    20 x 25 UW shooters
    4 belly, 4 left, 4 right, 4 back, 4 fly spin drill
    (When I was doing these on my side, I noticed that all the lap swimmers were swimming uphill and barely kicking.)
    (Going to keep doing these regularly through taper, as they're fun and easy.)

    5 x 100 single arm fly drill @ 1:45

    10 x 50 dolphin kick @ 1:00
    5 w/ board, 5 on back

    Tried to do an AFAP 100 kick with my MF, as Val got me wondering what I could do. But I was sharing a lane at this point. I tried twice, but I was two paranoid about hitting my lane mate and went under the lane line somewhat and aborted the effort after a 25.

    So it was really, 4 x 25 w/ MF, alternate AFAP, EZ

    50 EZ

    15 x 25 easy speed-fast fly + easy 25 DAB
    (fly felt good, better as I went along actually)
    (no interval, I timed my push off for when my lanemate was coming into the wall)

    50 EZ

    Speed work:

    5 x (4 x 50) @ 1:00
    #1 easy swim
    #2 backstroke kick
    #3 backstroke swim
    #4 backstroke kick
    #5 50 back @ 100 pace, about 90% (went 26.5-27ish with fins)

    100 EZ

    4 x 25 AFAP free + 25 EZ

    100 EZ

    Total: 4500

    Did a bit more yardage than I intended, but much of it was easy to medium paced swimming as I transition into taper mode. Feels a bit weird doing that much medium paced work. Felt good in the water today for the first time in awhile.

    Went to the gym -- did 35 minutes of weights and core. Decreased the amount of weight.


    Taper:

    After engaging in my usual penchant of asking questions (Ande) when I'm mulling something over, I've decided to generally follow the Chris/Tall Paul/Ande taper plan.

    Week 1: I will drop the yardage slightly, maybe do around 3200-3400 (more than Ande's recommended amount, but I don't have his base). I'll do only really fast swimming (25s, 50s) and some gentle pace work. No hard aerobic/lactate work at all. This will be qualitatively different than what I have done in the past on week 1. Previously, as I recall, I've cut yardage more and done more speed work. Now, I'm planning on more/slower yardage and less speed work. I'm banking on the speed work and lactate work I've done for months.

    Week 2: Gradually drop down to 1000 with even less speed work.

    Weights: I'm going to lift tonight, only upper body and not as heavy. I'll probably lift very lightly a couple times next week (definitely on Sunday with my daughter, who I'm trying to get to do some light weights for her own shoulder health). If I don't lift at all for 2 weeks, I'm worried my shoulder will feel it. Plus, I'm just not convinced that women need to cut weights as soon as men as I said on the "Drop Dead Taper" thread. Could be wrong about this. But I feel I'm cutting back enough by lifting lightly. I won't lift on week 2, except perhaps doing RC exercises with my 3 pound weights.




    _______________________________________

    Updated February 10th, 2009 at 10:23 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Thursday, Jan. 29

    by , January 29th, 2009 at 03:43 PM (The FAF AFAP Digest)
    Had a bit of a recovery day today, as I trained hard yesterday. The pool has been absolutely deserted the last couple days. It's hard to believe that a little snow keeps people away, but I certainly don't mind!

    Warm up:

    700 variety swim-kick-drill

    20 x 25 US shooters w/MF
    4 belly, 4 left, 4 right, 4 back, 4 fly spin drill
    (smacked the top of my right hand hard on the wall coming up steeply from the last fly spin drill. not a big deal, but it bothered me during practice some.)

    A lap swimmer stopped me during this set, telling me I reminded him of the movie Creature from the Deep Lagoon or Monster from the Deep Lagoon or something like that. lol

    Aerobic sets:

    8 x 100 @ 2:00
    alternate 100 IM, 100 back
    just worked on technique and good turns
    (realize I've been gliding into the wall on the beast-free turn in practice and meets. need to come in faster on this turn.)

    10 x 50 dolphin kick w/MF @ 1:00
    5 w/ kick board, 5 on back
    just cruised in around 30-31

    extra 30 seconds rest

    1 x 50 AFAP w/MF
    went :23 (maybe faster)
    fastest I've ever gone. did the first length UW on my side. maybe that's faster than on my back?

    50 EZ

    Speed set:

    broken 100 back w/fins, 15 seconds rest at the 50 (went 28, 29-30, cramped on the second 50, should have done more recovery swimming after the kicks)

    100 EZ

    broken 100 back w/fins, 15 seconds rest at the 50 (went 27, 29, missed the turn on the second 50)

    100 EZ

    (wanted to do another broken 100, but ran out of time)

    50 EZ

    Total: 3050

    Updated February 10th, 2009 at 10:23 AM by The Fortress

    Categories
    Swim Workouts
  14. Wed., Jan. 28

    by , January 28th, 2009 at 04:15 PM (The FAF AFAP Digest)
    All county schools are closed, but, happily, all county rec centers and pools are open!

    Warm up:

    400 swim
    200 kick
    400 IM drill

    4 x 75 free @ 1:15, 5 dolphin kicks off each wall, maintaining a 6 beat kick

    Main set:

    4 x 100 back @ 1:40
    1 x 50 back AFAP + 50 EZ @ 2:00
    4 x 100 backstroke kick @ 1:50
    2 x 50 fly, 90%, @ 1:30 (ugh, fly felt dreadful)
    4 x 100 back w/fins @ 1:45, descend to fast and negative split (got down to 1:01) + 50 EZ
    3 x 50 back @ 200 pace @ 1:00
    4 x 100 back w/fins @ 1:45, descend and negative split (got down to 1:01) + 50 EZ
    4 x 50 back, did this as a broken 200 with 10 seconds rest at each 50, tried to even split, was a tad fast on the first 50

    200 EZ

    Speed set:

    8 x 25 free AFAP + 25 easy
    no interval, probably did them on 3:00 or so as ehoch and JMiller recommend for this set

    200 EZ

    Total: 4350

    _____________________________________

    Random thoughts:

    Felt sluggish and times were slower than usual. I'm wondering if this was because I got a deep tissue massage yesterday? (I got in for one yesterday since there was a cancellation. )

    I was scanning my workouts over the last few months (a key benefit to blogging). I've noticed that I've done quite a few workouts exceeding 4000. I never did this pre-Austin. My shoulders don't seem to object to it as much. I'm thinking the weights keep them happier.

    On the other hand, I feel a bit more broken down than usual. Might have overdone the weights last week. So a longer, 2 week taper is probably indicated. Planning on starting Saturday, which is an off day for me. I'll practice Sunday with my team, but probably move down a lane or two.

    Sent in my entries for Auburn finally. (Actually put them in the mail without a stamp the first time. Duh!) I'm swimming the same line up as Austin:

    Sat: 100 IM, 50 free, 50 fly
    Sun: 100 fly, 50 back, 200 back (for 100 split)

    I don't have as much time as I'd like between the 100 IM-50 free and 100 fly-50 back. I'm hoping a lot of people enter this meet.

    My times in Austin were:

    100 IM, 1:06.8
    50 free: 25.9
    50 fly: 27.6
    100 fly: 1:04.2
    50 back: 29.3
    100 back: 1:04.7

    Those were all PBs at the time except for the 50 free. I've already gone faster than the 50 times at a couple meets last Sept and Oct:

    50 free: 25.5
    50 back: 29.1
    50 fly: 27.3

    and been right on my prior 100 times.
    The times were done on 3 day mini-tapers with a B70.

    Hoping to go all PBs if I don't fall down the stairs, get bronchitis, miss a turn, or something equally insidious.

    Updated February 10th, 2009 at 10:24 AM by The Fortress

    Categories
    Swim Workouts
  15. Snow Hell, Tuesday, Jan. 27

    by , January 27th, 2009 at 06:17 PM (The FAF AFAP Digest)
    It snowed here. Barely. As a result, as usual, everything is cancelled and has come to a dead stop. Having grown up in MN, I find this bizarre and irksome, though I've acclimated to it over time. Wanted to go to my team's "freestyle night," but that is off. Went to my gym instead. Just did a short technique workout, as it's just too hot to go fast there. Probably just as well, as I'm still feeling really fatigued. I'm hoping the county facilities are open tomorrow so I can crank it up!

    Warm up:

    600 swim-kick

    16 x 25
    4 belly shooters/4 fly spin drill/4 side shooters/4 fly spin drill w/MF

    Main sets:

    8 x 100 @ 2:00,
    alternate backstroke and backstroke kick

    10 x 50 @ 1:00
    alternate single arm fly drill, dolphin kick w/MF on back

    10 x 50 @ 1:00
    alternate single arm fly drill, breaststroke pull w/ MF

    200 EZ

    Total: 3000 meters

    Updated February 10th, 2009 at 10:24 AM by The Fortress

    Categories
    Swim Workouts
  16. Rest, Monday, Jan. 26

    by , January 26th, 2009 at 07:54 PM (The FAF AFAP Digest)
    Since I'd worked out 9 days in a row, decided to take a rest day. Upper back muscles feel pretty sore, probably from all the weights.

    I did go to my chiro today for a neck/shoulder work over. Sleeping on my stomach is what's probably causing the neck issues. Wish I could sleep on my back ...

    Otherwise, I had a great day. Going to watch House, ice and attempt to go to sleep before 1:00 am.
    Categories
    Uncategorized
  17. Sunday, Jan. 25

    by , January 25th, 2009 at 08:50 PM (The FAF AFAP Digest)
    Slept through my team practice. I was just out and up too late last night ... Woke up with a sore neck/trap again, this time on the left side. Argh! It felt better after swimming.

    Went with my son to the gym. Took it rather easy, as I've been to the gym a LOT this week. Did about 35-40 minutes, mostly core work. Since I had someone to hold my legs, I also did the Cavic fly exercise on the yoga ball (3 x 25). [ame="http://www.youtube.com/watch?v=2oJbTe4Ph5s"]YouTube - Milorad Cavic - Serbian Silver Medalist trains at The Race Club[/ame] at 5:30 mark.

    Went to the pool in the late afternoon:

    Warm up:

    700 variety swim, kick, drill

    Main Sets:

    40 x 50, done as:

    8 x 50 backstroke @ :55
    8 x 50 breaststroke kick @ 1:00
    (These sucked! I can't do a breaststroke kick to save my life .... lol .. no excuse either ... strong legs and good knees.)
    8 x 50 back @ 55
    8 x 50 dolphin kick on back w/MF best average @ 1:00 (went 26-27s).
    8 x 50 back @ 1:00 best average w/fins (went 28s)

    100 EZ

    10 x 25, alternate easy speed fly/easy

    50 EZ

    Had to get out then to coach the summer league kids. They were all obsessed with my MF.

    Total: 3100

    _______________________________________

    Feeling a bit fatigued. Didn't feel up to any AFAP work today, and the pool was pretty crowded. Looking back, I did swim about 19K this week even with a recovery day and an off day. That's quite a bit for me. In general, though, I think the increased aerobic work and perhaps swimming more frequently than pre-Austin has helped my swimming.

    Updated February 10th, 2009 at 10:25 AM by The Fortress

    Categories
    Swim Workouts
  18. Saturday, Jan. 24

    by , January 24th, 2009 at 05:11 PM (The FAF AFAP Digest)
    Realized I'd been in the pool 7 days in a row, so decided to give it a rest. Instead, went to the gym.

    45 minutes of weights, core and RC work
    (even used the pullover machine! did rather more core work today)

    30 minutes on ellipse and bike (machines are soooo dull)

    10 minutes of stretching
    used the foam roller on the quads and IT bands

    Now I'm headed out to dinner and a movie with a friend.

    ____________________________________

    I figure I've got one more week of hard training, then I have to start thinking about resting for Auburn. Not sure what taper plan to follow (I never am!). Might go back and see what I did before Rutgers and try to replicate that with a bit more rest.

    Updated February 10th, 2009 at 10:25 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  19. Friday, Jan. 23

    by , January 23rd, 2009 at 10:54 PM (The FAF AFAP Digest)
    Had a wicked bad case of insomnia last night. Hate when that happens! It seems I can never sleep well when I know I have to get up early. Finally fell asleep around 3:00 am and got up at 6:00 am to take Mr. Fort and Fort girls to the airport. Fortunately, I went home and went back to bed. (Yes, I know this is bad sleep hygiene, but I plan on sleeping in whilst the fam is away!) Unlike Patrick, weights (or exercise even) have no correlation with my ability to fall or stay asleep.

    PM:

    Went to the gym. Did about 35 minutes of weights and core work. Did different exercises than the day before. Even did a mini bench press with 15 pound free weights, at Stud's suggestion. Didn't tweak anything, so I may persevere on the bench pressing at light weights. I feel a little wimpy about it, as I used to bench press well more than my weight in college. But c'est la vie! Did some leg extensions today too. Need to do these more as they are good for dolphin kicking.

    Later PM:

    Dropped kids off at the movies and went to the gym pool. SCM -- I generally add 10 seconds to my usual intervals. Did a longish (for me) workout since I wasn't rushed.

    Warm up:

    700 variety swim, kick, drill

    5 x 100 single arm fly drill @ 2:00

    Kick Mountain Endurance set:
    (did the climb dolphin kick with board and the descend dolphin kick on my back. all at 20 second RIs)

    50 kick
    100 kick
    150 kick
    200 kick
    200 kick
    150 kick
    100 kick
    50 kick

    Aerobic Sets:
    (modified and shortened a set of Chris's from earlier in the week)

    4 x 100 back @ 1:50
    4 x 50 backstroke kick @ 1:10
    fast, EZ, fast, EZ
    3 x 100 back @ 2:00
    (5 seconds faster than previous set)
    4 x 50 backstroke kick @ 1:10
    fast, EZ, fast, EZ
    (was hacking due to poor air quality. bubble pool. had to get out and use my inhaler. put on fins)
    2 x 100 back @ 2:00 (went 1:10s)
    2 x 50 backstroke kick @ 1:10, fast, EZ
    1 x 100 EZ
    (meant to do this fast, but was hacking and worried about a full blown asthma attack, so backed off.)

    20 x 25, alternate easy speed fly, easy, working on DPS and staying flat

    100 C/D

    Total: 4300 meters

    Updated February 10th, 2009 at 10:25 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Triple, Thursday, Jan. 22

    by , January 22nd, 2009 at 06:10 PM (The FAF AFAP Digest)
    Worked all morning, but had the afternoon clear until 4:30 -- a rarity. Took advantage and did a triple -- run, weights, swim.

    First, went on a 5 mile trail run. I haven't been running since Dec. 25. Very unusual for me, but the cold weather has just turned me off. Today, it broke 40 and was sunny.

    Drove to the Rec Center and lifted weights for 25-30 minutes. (see, Q, ). Intended to go swimming there, but forgot my swimsuit. Argh. Had to drive home to get it and go swimming in the hot gym pool instead. Ripped off and remixed a set that Chris did yesterday.

    SCM, solo:

    Warm up:

    700 variety swim, kick, drill

    10 x 25 UW fly spin drill w/MF

    Main set:

    4 x 100 IM @ 2:10, broken at the 50 for 10 seconds (used this to get the heart rate up)
    4 x 50 back @ 1:10, @ 200 pace
    (went 39ish)
    100 EZ
    2 x 200 dolphin kick @ 4:00 w/board & MF, break at 50 for 10 seconds
    (went 32, 32, 33, 34 on both 200s. these hurt. had to do a 50 EZ after)
    4 x 50 fly @ 1:10, @ 200 pace
    (went 32s with fins)
    100 EZ
    4 x 100 back @ 2:10 w/ fins, broken at the 50 for 10 seconds
    (went 35-36 for first 3 and 34-35 on last one)
    (ran out of time for the last set of 4 x 50s)

    200 C/D

    Total: 3000 meters

    Updated February 10th, 2009 at 10:28 AM by The Fortress

    Categories
    Swim Workouts , Running , Strength Training and Dryland Workouts