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  1. Thursday, May 21

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

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


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


    Warm up:

    700 variety warm up

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

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

    Main set: Swim-Kick Mountain

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

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

    100 EZ

    Total: 3750


    Tentative Meet Schedule:

    June 14, FISH Invitational at GMU

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

    June 21, Terrapin Cup at U of Md

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

    July 19, Junior Champs at U of Md

    Will probably enter the 100 fly and 50 free on Sunday

    August 5-10, LCM Nats

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

    I've booked my hotel and plane.

    Tech Suit Quandry:

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

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

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

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

    50 back LCM
    Pro, 33.4
    B70, 33.4

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

    50 fly LCM
    Pro 31.6
    B70, 31.1

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


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

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

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

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

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

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


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

    Warm up:

    700 variety swim, kick, drill

    4 x 25 UW shooter on back, no fins

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

    Lactate Set:

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

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

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


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

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

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

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

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

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

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

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


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

    Warm up:

    800 variety swim, kick, drill

    Main set:

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

    set #1:

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

    set #2:

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

    set #3:

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

    set #4:

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

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

    Total: 3750


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

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

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

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

    Swim Workouts
  4. Patience is not my Fort-e

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

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


    600 variety warm up

    Modified Tall Paul set:

    3 x through

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

    I did:

    Set #1:

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

    Set #2:

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

    Set #3:

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

    100 C/D

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


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


    Good News & Bad news:

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

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

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

    Swim Workouts
  5. Weights, Sunday, May 17

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

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

    10 minutes stretching


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

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

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

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

    Warm up:

    700 variety warm up

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

    50 EZ

    Main sets:

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

    9 x 100 dolphin kick on back w/MF

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

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

    100 EZ

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

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

    50 EZ

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

    50 EZ

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

    (Fly felt smooth for first time in awhile.)

    100 EZ

    Total: 4150


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

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

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

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

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

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

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

    5-10 minutes of stretching


    Warm up:

    600 variety warm up

    Aerobic set:

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

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

    100 EZ

    Speed work:

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

    200 C/D

    Total: 3150




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

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

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

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


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


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


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

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

    Swim Workouts , Strength Training and Dryland Workouts
  8. Wednesday, May 13

    by , May 13th, 2009 at 04:10 PM (The FAF AFAP Digest)
    3.5 mile trail run

    Meant to go a bit further, but ran into a runner friend and got distracted chatting. This might be a better distance than 10Ks for me anyway, I guess. Drove right to the pool and did:


    Warm up:

    700 variety warm up

    20 x 25 UW shooters w/MF
    5 x 4 each on belly, left side, right side, back

    50 EZ

    Aerobic Set:

    3 x (6 x 50):

    sets #1 & #3 backstroke
    1 @ :50, 2 @ :45, 3 @ :40
    4 @ :50, 5 @ :45, 6 @ :40

    set #2, backstroke kick
    1 @ :55, 2 @ :50, 3 @ :45
    4 @ :55, 5 @ :50, 6 @ :45

    So, I did this "Quicksilver" fashion. I did appreciate the relative recovery of the easier interval after the fast interval, but I had a bit of trouble keeping track of the intervals on the clock. lol.

    100 EZ

    Speed Work:

    8 x (25 AFAP free + 25 EZ)

    100 EZ

    50 back w/fins AFAP
    Missed the turn and didn't get a good push off, went 26.5ish.

    100 EZ

    Total: 3000

    Some stretching later at home + 3 x 15 push ups.


    Technique Notes:

    1. I'm focusing on going deeper on my shooters and SDKs. I think I'm often too shallow when racing in meets for maximum efficiency and speed. (Some of that could be tech suit related. Need to stop being so lazy and try the thing in practice more often.)

    2. I've been working on pressing my head and upper back back as I approach the break out on backstroke. (This was an Eddie Reese tip to Ande.) I think I'm getting better at this. But I feel like I often hesitate slightly upon breaking out before I start stroking. I guess I need to get my lead hand in motion sooner. Dave Holland noticed this hesitation at Zones on the 2nd breakout of my 50 back. Glad he told me!

    3. My belly shooters aren't as efficient anymore. I noticed this yesterday when I was doing easy speed 25 flys. I didn't get as far with the usual number of dolphin kicks and I was taking an extra stroke each 25. I'm speculating that this is due to my obsessive focus on backstroke shooters/SDKs with the nose clip the last month. So, this was a nice reminder to not neglect the belly and side shooters.

    4. I think my head is riding too high in my sprint frees. (See ehoch's last Speed Zone post) Made an effort to work on this today. I also think I'm still under utilizing my kick in the sprint frees. Need to do some over kick drills along with the AFAP 25 frees.


    Read this article in the NYT the other day:

    I have to say I've tried many of these creams (Biofreeze, ibuprofen cream). Aside from perhaps very temporary relief, they don't seem to do a thing for me.


    Flutter kick tip of the day from a USS coach:

    Kick as if your feet are in a 5 gallon bucket.


    The lower knuckles on my index finger and thumb are somewhat sore. I wonder if this is from lifting? Or the chinning maybe?

    Updated May 13th, 2009 at 05:16 PM by The Fortress

    Swim Workouts , Running
  9. Tuesday, May 12

    by , May 12th, 2009 at 05:50 PM (The FAF AFAP Digest)

    dead lift, 110 x 2 x 10
    narrow grip row, 110 x 2 x 10
    standing lat pulldown, 150 x 2 x 10
    alternating hammers, 25 x 2 x 20
    goblet squats, 40 x 2 x 15
    chin ups, 1 x 10 (I need to do these before the very end of my workout.)
    external rotators, 10 x 2 x 15, each side

    hanging reverse ab crunches w/sling, 2 x 25
    elevated crunches w/med ball, 2 x 25
    russian twists w/med ball, 2 x 25
    twisting cable w/yoga ball, 40 x 3 x 15, both sides
    hip hinges, 10 DBs x 2 x 10, each leg
    forward lunges w/med ball twist, 2 x 20
    incline crunches w/med ball above head, 2 x 25

    10 minutes stretching

    15 minute break to drive to pool while eating a balance bar and ...


    Warm up:

    700 variety warm up

    Aerobic Sets:

    The Quicksilver set:
    10 x 100 backstroke
    1-3 @ 1:25
    4-6 @ 1:20
    7-9 @ 1:15
    10 easy

    (Started off slower than last time, much slower actually, with a 1:14. I think I hovered around this time the whole set until the last couple. Much slower than last time. Still feel sluggish.)

    50 EZ

    8 x 50 dolphin kick w/board @ 1:00
    more rest on these intentionally
    went 27, 27, 28, 28, 28, 28, 29, 28

    50 EZ

    8 x 50 dolphin kick on back @ 1:00
    went 25, 25, 26, 25, 25, 25, 24, 23

    100 EZ

    Speed Work:

    4 x 50 @ 1:00
    25 easy speed fly + 25 EZ
    1 minute rest
    4 x 50 @ 1:15
    25 AFAP free + 25 EZ
    1 minute rest
    4 x 50 @ 1:15
    25 fast doggie paddle drill + 25 EZ

    200 C/D

    Total: 3500


    Still don't feel great. But then I guess in this early part of the season being broken down some is normal. I wonder if it's the aerobic work? Or it could just it may take awhile to get back after the illness/taper/time off around Zones and I should be more patient.

    In any event, I'm going to make sure I'm doing some speed work at every practice. Didn't feel like I had any speed at all.

    Got a few comments from some athletes I totally respect opining that yes, indeed, it is difficult to combine sprint swim training with running. But it seems like some aerobic running shouldn't hurt that much.

    Updated May 13th, 2009 at 04:14 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. Garbage Yards, Monday, May 11

    by , May 11th, 2009 at 05:04 PM (The FAF AFAP Digest)
    Woke up today and felt dreadful. Not sure if (1) I'm coming down with something, (2) I'm worn out from my 6 mile run in the bright sunshine yesterday, (3) stayed up waaaay too late, or (4) all of the above. Only did a recovery swim, which shouldn't be necessary after taking the weekend off swimming. It gives me some pause about trying to ramp up the running ... Over the winter, I wasn't running much -- just swimming and lifting (+occasional spin). I'm wonder if I can really fit much running in if I'm swimming (and doing more aerobic work) and still lifting heavy. I don't want my swims to become recovery for the runs. Well, just something to think about.

    I was chatting with Paul Smith about LC. He said he gets worn down if he swims LC more than 2x a week. I have been contemplating 2-3. More to mull over.

    Got this JMiller set in: It was total garbage yards aerobic work (though the set itself is good). I couldn't put in much of an effort today and even stopped early.


    700 variety warm up

    4 x 100 @ 1:30 backstroke kick w/fins, 10-8-8-8 SDKs off each wall
    6 x 50 @ 1:00 25 fly/25 back
    (tried to descend 1-3, 4-6, not much success)
    4 x 100 @ 1:30 dolphin kick w/board & MF
    6 x 50 BR @ 1:00
    4 x 100 @ 1:30 dolphin kick on back w/MF

    100 W/D

    Total: 2600

    Had my 8 year old with me. Swam another 500 or so with her, trying to teach her the evil kick. She liked doing backstroke starts a lot more!

    Edit: Did 40 minutes of RC exercises and stretching tonight.

    Updated May 11th, 2009 at 09:06 PM by The Fortress

    Swim Workouts
  11. Sunday, May 10

    by , May 10th, 2009 at 06:32 PM (The FAF AFAP Digest)
    Happy Mother's Day to all mommy forumites, bloggers and lurkers!

    I took the day off yesterday. I was fully booked with soccer, a regatta and dinner with friends. Saturday is my usual rest day anyway.

    Today, I slept in, was pampered a bit and then went on a 6 mile trail run. I drove to a relatively easy trail so I wouldn't be a muddy billy goat. It was a gorgeous day for running -- bright sunshine, no humidity and 70s.

    I'll get back to the pool tomorrow. I'm having a great time following SCY Nationals this weekend. Lots of very fast swimming!

    I looked very quickly at the event rankings from last year to this year in 50 free, 50 back and 50 fly. (I realize they're not final yet, and more times will be added.) I noticed that there was a .3 drop in the 50 back (30.5) and 50 free (25.6) to make Top Ten. But there was a +.1 increase in the 50 fly. This does cause me to wonder, as I've mused, whether the B70 does not help as much in fly. I haven't looked at breaststroke yet, but I would wager that there is even more than a .3 drop there. Last year, my time of 34.1 from Zones would have been #7; this year that time won't make top ten.

    Updated May 10th, 2009 at 11:57 PM by The Fortress

  12. Engine Building, Friday, May 8

    by , May 8th, 2009 at 05:48 PM (The FAF AFAP Digest)
    Holy crap, I woke up this morning and was very very sore from weights. The back of the shoulders and upper back were especially bad. As usual, everything felt better after a swim, but it took awhile for me to loosen up in the pool.

    Today, I had some engine building scheduled. And I managed to do it. In fact, I did two of Quick's recommended sets. They weren't as bad as I feared. I might need harder intervals, I guess. No heart cramps or calf cramps to report.


    Warm up:

    700 variety warm up

    8 x 25 dolphin kick shooters on back, no fins

    Aerobic Conditioning Sets:

    Quicksilver Sets:

    10 x 100 back, with fins
    1-3 @ 1:30 (went 1:08, 1:10, 1:10)
    4-6 @ 1:25 (went 1:10s)
    7-9 @ 1:20 (went 1:11, 1:10)
    10 easy

    10 x 100 backstroke kick, with fins
    1-3 @ 1:30 (went 1:09, 1:10, 1:11)
    4-6 @ 1:25 (went 1:09, 1:10, 1:10)
    7-9 @ 1:20 (went 1:09, 1:06, 1:06)
    (realized I wasn't working hard enough and kicked it into gear on the last couple)
    10 easy

    I still find it odd that my kicking is as fast or faster than my swimming. It must be the power of the streamline. Or I have more kick endurance. The kick set definitely felt easier than the swim set.

    50 EZ

    10 x 50 breast pull w/MF @ :55
    worked on hinging and lunging forward

    50 EZ

    10 x 25 easy speed fly @ :40

    250 C/D

    Total: 4000


    Very psyched for my teammates Brad Gandee and Pete von Loewe who are competing in Clovis. Pete dropped from 1:53 to 1:46 in the 200 free. Just awesome. I'm finding it a bit harder to sit on the sidelines than I thought!

    Updated May 8th, 2009 at 09:42 PM by The Fortress

    Swim Workouts
  13. Weights, Thursday, May 7

    by , May 7th, 2009 at 04:30 PM (The FAF AFAP Digest)
    Worked all morning and hit the gym mid afternoon for weights. Did the following:

    standing lat pulldown, 150 x 2 x 10 (I've maxed out the cable machine on this one.)
    bench press, 70 x 1 x 10, 90 x 1 x 8, 100 x 1 x 6
    leg press, 330 x 3 x 10
    bicep curl w/BB, 40 x 1 x 10, 50 x 1 x 6 (50 was just too heavy)
    external rotators, 10 x 2 x 15, each side
    elevated crunches w/med ball, 2 x 25
    V-ups w/med ball, 2 x 15
    incline crunches w/med ball held w/straight arms over head, 2 x 25
    forward lunges w/med ball, 2 x 20
    hip hinges on left leg, 2 x 15 w/ 12.5 DBs
    hanging ab work w/ab slings:
    reverse crunches, 3 x 15
    straight leg raises, 3 x 15
    push ups, 2 x 15
    chin ups, 2 x 10

    The guys in the free weight room were coveting my ab slings. (In fact, it seems odd that my gym doesn't have them.) They were checking out my chin ups too. lol They actually didn't feel too bad considering I hadn't done them in 3 weeks.

    10 minutes of stretching


    I need new running shoes. I wasn't crazy about my last pair of Mizuno Wave Nirvanas #4 (though I loved the previous models). I read some terrible reviews of the MWN #5 on the Road Runner Sports site. So I'm in the market for a new stability shoe. I know many who like the Kayanos, but I think they're too narrow. Leaning toward ordering the Saucony Pro Grid Hurricanes.

    Finally broke down and ordered new fins online today. I've used the same fins for 4+ years, and I have this odd attachment to them ...
  14. Wednesday, May 6

    by , May 6th, 2009 at 03:47 PM (The FAF AFAP Digest)

    4 mile trail run. Had the plods, as expected. Still good to get outside. Think I'm sticking my calves in a bucket of ice tonight.


    Warm up:

    400 swim
    200 kick

    8 x 50 @ 1:00, various short axis drills
    (one arm fly, caterpillar, doggie paddle, Geek's one arm BR drill)

    16 x 25, alternate shooter on back, no fins, and BR kick on back

    50 EZ

    Aerobic Sets:

    4 x 200 tempo dolphin kick w/board & MF @ 2:50

    100 EZ

    20 x 50 backstroke w/fins @ :45
    50 EZ after 10
    1-10 around :34-35
    11-15, :34s (cramped some in here)
    16-20, :33s

    200 C/D

    Total: 3600

    Good luck to all those competing at Clovis!!!!
    Swim Workouts , Running
  15. Thrashed Legs, Tuesday, May 5

    by , May 5th, 2009 at 04:23 PM (The FAF AFAP Digest)
    Was on a mission to thrash the legs today, and did a pretty decent job. Remembered to bring my weight lifting gloves and ab slings to the gym today. I like the gloves; the hands feel much better. Then I did a Tall Paul kick workout that I had saved a few months ago, waiting for the beginning of a new training cycle. I only hope I can run tomorrow ...


    deadlift, 110 x 2 x 10
    tricep press, 55 x 1 x 10, 60 x 1 x 10, 65 x 1 x 10
    standing lat pulldown, 140 x 2 x 10
    bench press, 70 x 1 x 10, 90 x 2 x 10
    squat rows on flat side of bosu, 40 x 2 x 15
    elevated crunches, 4 x 25 (2 w/med ball, 2 w/10 lb weight between feet)
    external rotators, 10 x 2 x 15, both sides
    prone scapular scrunches, 2 x 25
    alternating forward lunges w/med ball, 2 x 20
    hip hinges w/12.5 DBs, 2 x 15
    hanging ab work w/ab slings:
    reverse crunches aka knee raises, 2 x 15
    leg raises, 2 x 15
    twisting reverse crunches, 2 x 15

    (Forgot to do pull ups or chin ups. Need to get back to doing those.)

    10 minutes of stretching


    Warm up:

    700 variety swim, kick, drill

    6 x 100:
    odds, single arm fly drill @ 1:45
    evens, backstroke @ 1:40

    Tall Paul Kick Sets:

    6 x 100 backstroke kick w/fins @ 1:30, cruiser speed

    50 EZ

    10 x 50 dolphin kick on back w/MF @ :50
    odds, under/over
    evens, over/under

    under = underwater shooter, no breather
    over = kick on top of water

    50 EZ

    200 kick for time:

    Did this dolphin kick on back w/MF, went 1:58, tried to negative split. I realize I've never done a 200 kick for time before ... Pain!

    100 EZ

    8 x 25, easy speed flutter kick shooters, no fins @ :40

    100 kick for time:
    Did dolphin kick on back w/MF. Cramped big time, but tried to kick through it. Went 52ish with bit of a roll start (from a push).

    100 EZ

    8 x 25 BR kick
    Started with board, but I was quickly reminded that I hate BR kicking with a board, so just kicked in a streamline position.

    50 kick for time
    tried this, cramped too much, had to abandon

    50 EZ

    8 x 25, alternate back shooter, no fins + 25 easy
    I have to say back shooters are pretty easy for me now with the nose clip.

    200 C/D

    Total: 3900


    Team for Nats:

    Still mulling over LC Nats. It appears that very few, if any, of my teammates are going. (Speedo?) And no chicks. So I would not be able to swim any relays. This would be disappointing to me, as Saturday is set aside as "relay day." I've always been a loyalist, and am very happy with my one and only masters team. I also am opposed to faux super team relays. However, I think it would be quite fun to swim on a team with my friends. So, for LC Nats only, I think I am going to switch team affiliations and join other Team Hottub members on the Academy Bullets team coached by Chris Colburn. Other friends are switching affiliations (Hulk, FlyQueen, Michelina, Imspoiled, Poolraat, maybe Jimby?) and I think we'd have a blast together in Indy. Plus, this means that we can have some Bad Girrlz relays. Who can resist that?

    Now I just have to figure out which events to enter ... Need to look at the order of events again. 100 fly is out because it's between the 50 free and 50 back on Sunday. So it could be a line up of 50 back, 100 back, 200 back, 50 fly, 50 free, and 50 breast. Hope none of them are back to back ... The only downside of mega relays on Saturday is that the 50 back is ONCE AGAIN virtually the last event of the meet. I could be half dead for it ... I sort of wonder why they put relays on Saturday rather than Sunday?

    Updated May 5th, 2009 at 10:17 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  16. Monday, May 4

    by , May 4th, 2009 at 02:24 PM (The FAF AFAP Digest)
    Still feeling sore. May have overdone the push ups the other day or it could just be function of the 2 week+ lay off from weights. I'm going to focus on weights/drylands and mostly aerobic work in and out of the pool the next few weeks as I reboot and re-periodize. Then, I'll start adding more of the usual race pace work back in.


    Warm up:

    700 variety swim, kick, drill

    Aerobic Sets:

    5 x 200 dolphin kick w/board & MF @ 2:45

    50 EZ

    2 x through:

    6 x 75, 6 x 50 , 6 x 25, done as:

    6 x 75 @ 1:45, 50 back w/10 SDKs off each wall + 25 feet first scull on back
    6 x 50 @ 1:00, single arm fly, 25 right arm + 25 left arm
    6 x 25 @ :30, flutter kick shooters, alternate on back and belly

    50 EZ

    6 x 75 free @ 1:15, emphasizing 6 beat kick
    (kicking more makes me go faster, not slower, and raises my heart rate)
    6 x 50 breast-dolphin w/MF, working on streamlines and glide (3 strokes per length)
    6 x 25 shooters on back w/MF @ 10 second RI

    200 C/D

    Total: 3800


    Updated a couple of my events showing time drop progressions to include Zones:

    50 Back SCY:

    31.17 (poly tank)(10/05)
    30.25 (FS II)(4/06)
    29.92 (FS II (Nats)(5/06)
    30.45 (FS II)(10/06)
    30.15 (FS II)(4/07)
    29.80 (R-Pro)(11/07)
    29.55 (H-Pro)(4/08)
    29.34 (H-Pro)(5/08)
    29.16 (B70)(9/08)
    28.52 (B70)(2/09)
    28.06 (B70)(4/25)
    27.90 (very used LZR)(4/25)

    50 fly, SCY:

    29.8 (poly tank)(10/05)
    29.5 (FS)(4/06)
    28.8 (FS II)(5/06)
    29.3 (FS)(10/06)
    28.8 (FS)(4/07)
    28.8 (FS II)(10/07)
    28.4 (R-Pro)(4/08)
    27.6 (H-Pro)(5/08)
    27.5 (B70)(9/08)
    27.3 (B70)(10/08)
    27.24 (B70)(2/09)
    27.06 (B70)(4/26)

    Looking at these times, it would appear that tech suits help my back more than fly. This could just be the nose clip factor though. Clearly, staying under longer is faster for me in backstroke, at least in a 50. I do have an instinctive sense that the B70 doesn't help comparatively as much in 50 fly as other 50s for me. Perhaps because, like Chris S., I am a high recovery flyer? Not sure about a 100+ analysis. I've always felt the B70s helped more in longer events though.
    Swim Workouts
  17. Team Practice, Sunday, May 3

    by , May 3rd, 2009 at 12:13 PM (The FAF AFAP Digest)
    Dragged myself out of bed today. Pretty sore from weights. But made it to my team practice.

    Warm up:

    300 swim/150 kick
    300 swim/150 scull
    300 swim/150 choice

    (I did about 1000 of this)

    Main sets:

    8 x vertical kick @ 50
    20 seconds with hands at shoulders, 10 seconds with arms in superman streamline, squat jump off bottom of pool
    (4 flutter, 4 dolphin)

    50 EZ

    5 x 150 IM @ 2:30, drop 1 stroke (I dropped free)

    50 EZ

    5 x 150 kick @ 2:45
    50 no free kick+ 100 free kick
    (I did 3 that way and 2 all backstroke kick, only managed 6 kicks off each wall)

    50 EZ

    6 x 75 @ 1:50
    25 UW flutter kick shooter + 25 tricep finish drill + 25 AFAP free

    (We switched the interval from 1:40 to 1:50, so we could actually go fast on the last 25. I used fins.)

    200 C/D

    Total: 3200

    Sat in the hot tub with an ice pack ...

    Updated May 5th, 2009 at 09:24 PM by The Fortress

    Swim Workouts
  18. Saturday, May 2

    by , May 2nd, 2009 at 06:39 PM (The FAF AFAP Digest)
    Run + Weights:

    Went on a 5 mile trail run today. Didn't feel nearly as bad as earlier in the week!

    Hit the gym for a quick workout. Forgot my weight lifting gloves. I'm going to have to stick them in the car or something ...

    squats on Hammer machine, 200 x 2 x 15
    standing lat pulldown, 130 x 2 x 12
    narrow grip seated row, 100 x 2 x 12
    alternating hammers, 25 x 2 x 20
    external rotators, 10 x 2 x 15, both sides
    push ups, 4 x 15, 1 x 25
    elevated crunches w/10 lb weight held by feet, 4 x 25
    back extensions w/20 lb FB, 2 x 25
    hip hinges on left leg w/2 10 lb DBs, 2 x 15
    prone scapular scrunches w/3 lb hand weights for RC, 2 x 25

    (I think I did something else, but I can't remember ...)


    When you're doing body weight exercises like push ups or chin ups, does it make a difference in terms of strength how close together you do your sets? Should they be consecutive ideally? Can you cycle through them with other exercises? Can you do them throughtout the day and still have a strength benefit?

    I'm not really loving squatting with weights/barbells on my shoulders. The Smith machine was padded, but it still bothers me when things (like barbells) rest on top of my shoulders and traps ...

    Found a picture dictionary of some ab exercises. Pics are good! http://www.ab-core-and-stomach-exerc...exercises.html Really need to get around to purchasing an ab roller.

    Updated May 3rd, 2009 at 11:58 AM by The Fortress

    Strength Training and Dryland Workouts , Running
  19. Friday, May 1

    by , May 1st, 2009 at 04:18 PM (The FAF AFAP Digest)
    Back in the water now. Still taking it pretty easy. I think Sunday am will be my first real workout back. I seem to recall after the Auburn meet that my first post-taper workout at GMU was a killer!


    Warm up:

    700 variety warm up

    6 x (2 x 25 UW shooter on back, no fins + 25 EZ)

    Played around with amplitude on these. Saw Mike Ross suggested this on the forum, and I think it's a good tip. Did first 4 shooters with a large amplitude, taking 18-19 kicks. LOVE doing these slow drilly dolphin kicks and going deep. Then did 4 going medium speed with smaller amplitude, took 20-21 kicks. Then back to 4 with 18-19 kicks.

    50 EZ

    Aerobic Set:

    10 x 50
    5 back @ 1:00 (10 SDK+ 8 SDK off walls)
    5 free @ 50

    Kick Mountain:

    Dolphin kick w/MF. Up the mountain w/board and down the mountain on back.

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

    200 C/D

    Total: 3200


    Historically, I've always been happy when SCY season ended, so I could focus on LC. I've always liked LC, especially for free without all those turns. But not this year ... I feel like I've finally, after many months, made a breakthrough on my backstroke SDKs. Wouldn't mind a few more short course races.


    Ran in forumite NothinBut50s at the rec center. Great guy -- trains just like Jazz. He's getting back into the pool after a knee and back injury. We bemoaned not being able to use the starting blocks -- country regulation. He said the lifeguards sometimes let him use them at 9:00 pm when no one's there. Not my usual practice time anymore, though it used to be.


    Just planning a short run for tomorrow, unless it rains and all the kids' activities are cancelled.

    Will do some RC work now. Adding in hip hinges with dumbells on the left leg. Need to research some other balance exercises.

    Updated May 1st, 2009 at 04:28 PM by The Fortress

    Swim Workouts
  20. Back to the gym, Thursday, April 30

    by , April 30th, 2009 at 03:48 PM (The FAF AFAP Digest)
    Back to the gym today! It felt like I had been away so long (really only 2 weeks) that I couldn't remember what to do at first ... lol Lowered the amount of weight on some exercises, as I reboot the lifting.

    deadlift, 90 x 2 x 12
    standing lat pull down, 120 x 2 x 15
    overhead tricep press w/BB, 30 x 2 x 15
    bench press (Hammer), 90 x 2 x 10
    bicep curl w/BB, 40 x 2 x 15
    leg press, 310 x 2 x 15
    cable twist w/ball, 35 x 2 x 15, each side
    external rotators, 10 x 2 x 15, each side
    alternating hammers, 20 x 2 x 20

    crunches w/med ball, 2 x 25
    decline reverse crunches, 2 x 25
    dead bugs on bosu, 2 x 25
    jack knifes on ball, 2 x 15
    stand on bosu with one leg and lower body (don't know what this is called -- one leg squat?), 2 x 10
    forward lunges, 2 x 15
    push ups, 1 x 15, 1 x 25

    10 minutes stretching

    Chatted with a serious masters runner who thought I was gumby. Runners always seem to think this, but they are often as rigid as a board! lol


    I am still really fatigued. My daughter's been waking up in the middle of the night for some reason, and that probably contributes. There is no way I would want to do a meet this weekend. I think the fatigue from Zones will put a permanent kabosh on any thoughts of back to back meets. In fact, thinking ahead to next year, I wonder if swimming Zones before Nats at Atlanta (assuming I go) is really a good idea ... Right now, it doesn't seem like it. I wish our Zones meet was not 2 weeks before Nats. Definitely too close for my taste.

    May hop on my bike for 20 minutes this afternoon. Going to the pool for sure tomorrow.


    I realized I had lent my B70 to my kid for a couple swims the last day of JOs when she was on her 16-17 events ... So my B70 #2 probably has 20+ swims now. I'm thinking I need a back up suit for LC Nats. I guess I still have my hineck Pro, but Mini-Fort has used that too ... Need to mull this over. Need to make my hotel reservations too.

    (Oh, she went 3 seconds slower in the B70 than the Pro. )

    Updated April 30th, 2009 at 05:52 PM by The Fortress

    Strength Training and Dryland Workouts