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  1. Tuesday, Jan. 13

    by , January 13th, 2009 at 04:46 PM (The FAF AFAP Digest)
    Chiro love:

    Spent 35-40 minutes with my ART/chiro doc. He worked over my neck and shoulders (delts, lats, teres and infraspinatus). I need to get some more specific exercises for my pesky infraspinatus muscle. Really should re-watch my Buchberger video to remember all the different exercises and add some to the RC regimen.

    I asked him why neck issues always seem to surface upon getting out of bed in the morning (at least for me). (See, Ande, I'm always ASKING. ) He said that typically the neck issues are related to something you did during the day, and that the neck muscles tighten over night. No idea what I did during the day to cause the neck issue -- I think it occurred after a day off. But it could also be due to restless sleeping.

    Pool love:

    Warm up:

    400 swim
    200 kick
    200 fly drills
    8 x 25 fly spin drill w/MF


    4 x 75 free @ 1:15

    Speed set:
    (with fins except breast)
    (The 25 frees always make me the most tired. Wonder why? Less time under water?)

    16 x 25 breast, alternate 25 AFAP, 25 EZ
    16 x 25 back, alternate 25 AFAP, 25 EZ
    16 x 25 free, alternate 25 AFAP, 25 EZ
    8 x 25 fly, alternate 25 AFAP, 25 EZ
    8 x 25 fly, alternate easy speed fly/EZ

    100 C/D

    Total: 2900


    Speed feels a bit off. Probably because I haven't been doing as much AFAP work. After my meet, going to shift into more speed work.

    My fly technique is better when I'm going easy speed. I think I am more apt to go into bouncy Stevenson fly mode when I sprint.

    Going to take the next couple days fairly easy (around 2500 maybe) and not lift, as my meet is this weekend, not next weekend as I thought. Duh. Good thing Mini-Fort reminded me. Timing not the greatest (again -- I'm cursed. ).
  2. This is cool!

    by , January 12th, 2009 at 10:59 PM (The FAF AFAP Digest)
    Received an belated xmas present from my Mommy today:

    Trying it out tonight on my often cranky left shoulder. Looks awesome.

    Also, had a complete brain fart today. Thought my meet was the weekend after next. No, it's this weekend. I wish I hadn't increased weights today, as I'm already sore. Might take it a bit easy the next couple days so I'm not for my meet. I already have new event jitters as it is! lol

    Just saw I was in lane 8 for two of my three events -- my very fav thing in the world. lol At least it's a decent pool.

    Updated January 12th, 2009 at 11:06 PM by The Fortress

  3. Monday, Jan. 12

    by , January 12th, 2009 at 02:34 PM (The FAF AFAP Digest)

    35 minutes of weights. Increased the weights on a few exercises.

    Swim, solo, SCM:

    Warm up:

    700 variety swim, kick, drill

    Main set:

    Still not feeling 100%, so I did Stud's set again at a fairly mellow pace.

    3 x

    8 x 25 fly
    4 x 50 back
    2 x 100 breast
    1 x 200 free

    I modified it this way:

    Rounds #1, 3:

    8 x 25 easy speed fly @ :40
    (worked on staying flat and not lifting head up as much to breath)
    4 x 50 back @ :55
    2 x 100 breast @ 2:00
    (worked on taking the dolphin kick at the beginning of the pulldown instead of in the middle consistent with the new rule. I get farther, but it takes more oxygen.)
    1 x 200 backstroke kick @ 4:15, negative spilt

    Round #2, all kick, except I swam the breaststroke portion

    8 x 25 fast dolphin kick w/ board @ 30
    4 x 50 backstroke kick @ 1:00
    2 x 100 breast @ 2:00
    1 x 200 backstroke kick, negative split

    100 dolphin dive

    Total: 3200 meters

    Sat in the steam room for awhile.


    1. I'm going to try to take Michael/qbrain's advise this week and break my weight/core routine into 5 smaller workouts. This will involve getting to the gym more often. This is somewhat hard for me because the gym pool (which I swam in today as I was short of time) is way too hot. Can't sprint in it. So I have to spend time traveling to another pool. Not sure how this will work out. Can't get through all my weights that quickly. I could just up with 3 shorter sessions of weights. But I'm going to give it a spin and see how the week goes.

    2. My neck is killing me! I've wrenched it the last two nights sleeping. I'm often a restless sleeper, so I do this occasionally. Didn't swim any freestyle except in warm up today because it hurt to turn my head to the right. Calling my chiro shortly.

    3. Planning a couple sprint & mermaid workouts this week. I can feel that I didn't swim much last week. Would like to be in the water more this week.
  4. Sunday, Jan. 11

    by , January 11th, 2009 at 10:47 PM (The FAF AFAP Digest)
    Took a "sick day" on Saturday and felt better today. Good thing too, because Mr. Fort decamped to Pittsburgh to watch the Steelers this morning and I was booked solid with kid stuff the whole day. Headed to the gym to swim after coaching the summer league kids tonight -- but the pool closed early at 7:45 pm. Boo!

    Went home and hopped on my indoor cycle for an hour while watching the Golden Globes. (Really want to go see Doubt and The Reader.) Did a little bit of biking with the toes pointed down a la Jonathan Miller too. Then did 30 minutes of RC exercises and stretching. So I still got in a decent workout.

    Paul Smith sent me this backstroke drill. Looks fun, wish I could try it myself. If you can, you should!
  5. Friday, Jan. 9

    by , January 9th, 2009 at 04:41 PM (The FAF AFAP Digest)
    Woke up with cough and congestion threatening my ro-bust health. I'm blaming either Hulk or Thornton for this ... Decided on a yoga swimming/recovery type workout. Probably needed it anyway.

    Warm up:

    800 variety swim, kick, drill

    Main Set:

    (this is a Stud created set that I last did on Oct. 1)

    2 x (200 kick, 200 swim, 2 x 100, 4 x 50, 8 x 25)
    (intended to do 3 rounds, decided not to)

    done as:

    round #1:

    200 dolphin kick on back w/MF @ 3:00
    200 smooth backstroke @ 3:10
    2 x 100 IM @ 1:45
    4 x 50 roll backstroke drill @ 1:00
    8 x 25 UW shooter w/MF

    50 EZ

    round #2:

    200 dolphin kick on back w/MF @ 3:00
    200 backstroke smooth @ 3:10
    2 x 100 breast drill w/MF @ 1:45
    4 x 50 dolphin kick w/ board @ 1:00
    8 x 25 fly drills (2 x each fly spin drill, one arm fly, caterpillar and chest press fly)

    100 C/D

    Total: 2900

    Updated January 9th, 2009 at 05:42 PM by The Fortress

  6. Oh Joy, Weights. Thursday, Jan. 8

    by , January 8th, 2009 at 03:28 PM (The FAF AFAP Digest)
    Dragged myself back to the gym today. Spent 75-80 minutes doing weights, core and RC. Didn't do as many sit-ups on the incline bench, as my intercostal muscles are still sore. (No idea what those were until Stud explained. lol) Added in some russian twists to keep up with Dr. Jaegermeister. Didn't increase weight today except for hammers. Made sure to do the external rotation exercises -- Coach Vlog would be proud. And deadlifts -- Coach Smith would be proud.

    Stretched for 5 minutes.

    Hopped on the Octane Fitness Ellipse machine for 20 minutes. Put it on the glute kicker setting. That got my heart rate up fast!

    Stretched for another 5 minutes.


    Like Chris, Mr. Fort reminded me last night that I should adapt to the weights relatively soon. I have added a couple additional pulling exercises, so maybe that made my back more sore than usual. I have to confess I'm still not "lifting heavy" like Ande or Jazz. And I only rarely do lat pull downs out of shoulder paranoia. But the pushing and pulling exercises (among others) that I do on the double cable free motion machine seem to be helping. I feel quite a bit stronger than I was in Austin.

    I miss running. Haven't gone as much in the last couple weeks because I've been swimming more and the weather has been impossibly cold, rainy and gloomy. I always crave sunshine.


    Booked hotel and flight for Auburn.

    Confirmed entries for Jan. Open. Plan to swim 2 events on Sunday as well.

    Updated January 8th, 2009 at 05:31 PM by The Fortress

  7. Wednesday, Jan. 7

    by , January 7th, 2009 at 04:55 PM (The FAF AFAP Digest)
    SCY, solo:

    The main set was stolen from Chris the "Uber Machine" Stevenson again. Except I cheated and did the first fast set at only medium to medium fast pace. Still, it hurt. Though I'm not quite as traumatized as that last 20 x 100 set.

    Warm up:

    400 swim
    300 kick
    200 drill

    Fast Sets:

    #1 Medium to Medium Fast Pace

    Didn't pay attention to my times on these really, as I still felt like I was warming up.

    150 back
    50 easy, 3:30 interval for the entire 200
    100 backstroke kick
    50 easy, 3:15 interval for the entire 150
    150 back
    50 easy, 3:30 interval for entire 200
    100 backstroke kick
    50 easy, 3:15 interval for entire 150

    #2 Fast

    Didn't pay attention to the intervals as much. Just gave myself adequate recovery time, not a ton. My shoulder was twingy after the first set, so I used fins, which I like for speedwork anyway. (Sorry, Ande, we're different that way. )

    100 back fast (:59)
    50 easy
    50 backstroke kick fast (26.5ish) (really more SDK-ing than backstroke kick)
    50 easy
    100 IM fast (1:01)
    50 easy
    50 flutter kick w/ board fast (27)
    50 easy

    #3 Fast:

    Had about 30 sec rest after the easy swim. Had to do a 75 instead of a 25 easy after the fast 25s to see the pace clock for the start of the next fast swim. Couldn't see my times on the 25s.

    50 fly fast (27)
    50 easy
    25 dolphin kick fast
    75 easy
    50 back fast (27)
    50 easy
    25 flutter kick fast
    75 easy

    100 EZ

    Mellow Aerobic Set:

    16 x 50 @ :50
    alternate backstroke and backstroke kick
    went 33 on all of them

    200 C/D

    Total: 3600


    Other thoughts:

    1. Weights

    Still feeling broken down from weights. They just make practice much less enjoyable. I think I had that same thought when I started lifting heavier after Austin. Feeling it again. I do think that weights are the biggest reason for my improvement since Austin. I just wish I didn't dislike them so much. Getting a bit weary of them and would like to take a couple months off. Just need to decide when the timing would be right. Could do it after Zones, but that might effect Indy times. Or I could wait until after Indy. Not sure. Just sure I need a break.

    2. Recovery

    Still having trouble recovering. I've been tired all week since my hell week. Could be just the lack of sleep, as I'm getting up early again to get the kids to school and having trouble going to sleep earlier. Had a Luna Shake today after practice. (Thanks Julie!) Maybe that will help. I've had problem with this before, and started a thread many months ago called "Recovery Please." I'm also tempted to try LBJ's suggestion of Devil's Claw. Anyone use that?

    3. Appeal:

    As I mentioned on the "It is Here" thread, my appeal was denied as expected. The ground was Rule 102.13.1, which precludes a change in the order of events. They did not address my Rule 202.2 argument at all. Little disappointing, since that was the basis of my appeal. But that's what happens sometimes. In any event, I've definitely moved on. I'm happy enough that the IGLA times count for FINA purposes. And, as a couple encouraging forumites (including Skip have mentioned), if I hadn't swum the time trial, I wouldn't have known what I was capable of since the 29.99 was a surprise. Gives me some added confidence that my training etc. is on track.
  8. Tuesday, Jan. 6

    by , January 6th, 2009 at 04:37 PM (The FAF AFAP Digest)
    Made it to the pool today. Still a bit tired and sore.

    Warm up:

    700 variety swim/kick/drill

    3 x 100 single arm fly @ 1:45

    Main Sets:

    Stole a pace 50s set from Chris, except with more human intervals.

    20 x 50 backstroke:
    (Tried to go 2 seconds faster on each set of 50s. Definitely gasping for breath at the end.)

    4 x 50 @ :50
    1 x 50 easy @ 1:30
    4 x 50 on :55
    1 x 50 easy @ 1:30
    4 x 50 @ 1:00
    1 x 50 easy @ 1:30
    4 x 50 @ 1:10
    1 x 50 easy on 1:30

    100 EZ

    6 x 200 kick @ 3:00 w/MF
    (held a pretty casual 1:10-1:12 pace per 100)

    50 EZ

    10 x 25 UW fly spin drill,
    5 spinning every 2 kicks, 5 spinning every 4 kicks

    100 C/D

    Total: 3700


    Thought on "hypoxic" work: Was discussing SDKs with Jim Thornton and lamenting my seemingly diminished lung capacity of late. The "heyday" of my SDKs seems to have been about 1 and 1/2 years ago or so. At least that's my perception. (Judging from a couple videos, I was a little SDK happy at Austin I guess, but I'm not sure it made me faster.) He suggested that, with the amount of anaerobic work I do, the oxygen receptor nerves/muscles (can't remember exactly -- maybe he'll elaborate) aren't triggered enough. In other words, speed work is contra-indicated if you want to be an SDK ninja. Don't know, but I have done a lot more speed work in the last 1 1/2 years. More likely, the problem is that I dislike doing the hard core CO2 tolerance sets that Chris does. Used to like them more, not sure what happened. They just are harder now.

    Updated January 6th, 2009 at 04:46 PM by The Fortress

  9. Big Day -- NOT

    by , January 5th, 2009 at 02:03 PM (The FAF AFAP Digest)
    Too damn tired to do a thing today!! My upper back is still sore from weights on Saturday and was shocked back to reality with an early wake up ... I'm always a tad gloomy after a holiday/vacation. Getting a deep tissue massage tomorrow -- that should help!

    But I did get my USA Swimming card in the mail today. So I'm set for the Jan. Open.

    Also am sending in my entries for Auburn:


    100 IM
    50 free
    100 back
    50 fly

    (Will scratch either the 50 free or 100 back. Probably the 100 back as there's only one event between that and the 50 fly.)


    100 fly
    50 back
    50 breast
    200 IM

    (Will do either the 50 breast or 200 IM. There's nothing I'm really dying to swim after the 50 back and the 100 free is right after and thus not an option. Guess I could also do a split request in my 200 IM.)

    Updated January 5th, 2009 at 02:41 PM by The Fortress

  10. Team Practice, Sunday, Jan. 4

    by , January 4th, 2009 at 01:04 PM (The FAF AFAP Digest)
    Managed to drag myself out of bed in time for team practice. Felt a little tired from the weights/swim from yesterday afternoon. I think it's preferable to have a whole 24 hours in between workouts. Still, got in a decent swim with a little speedwork despite the fatigue and revelry of last night.

    Warm up:

    800 of swim, kick & drills.
    Skipped a 600 or so of pulling while chit chatting.

    Main Sets:

    10 tuck jumps off blocks

    12 x 50 kick @ 1:00
    2 choice, 1 fast free

    10 pike jumps off blocks (this was rather amusing to watch, lol, helps to be an ex gymnast/diver)

    12 x 75 @ 1:15
    25 fast fly, 50 DPS free
    25 fast back, 50 DPS free
    25 fast breast, 50 DPS free
    (I did the DPS 50s all backstroke)

    300 social kick. Must swim in a different lane with someone you don't know that well. I met a new 25 year old on the team who's an evilstroker/IMer and plans to compete in meets.

    15 x 25 with fins @ 40
    4 UW switching lanes, 1 swim
    (this had some real crashing potential!)

    100 C/D

    Did some starts off the blocks

    Total: 3200


    Mr. Fort ran his first 10 mile race in many many years on Saturday. He loved the Garmin Forerunner. Kept him on pace and beeped at him every mile. Since he's only been training for a month or so, he did very well, holding about a 6:55 pace despite some hilly parts.

    Updated January 4th, 2009 at 02:15 PM by The Fortress

  11. Saturday, January 3

    by , January 3rd, 2009 at 06:37 PM (The FAF AFAP Digest)

    75 minutes at gym doing weights, core, RC and some stretching.

    Hopped in the hot SCM pool for a very short workout:

    Warm up:

    600 swim, kick, builds

    Sprint Set:

    10 x (25 AFAP + 25 easy), no interval

    (Didn't feel so great. Might not have been warmed up enough and the water was way too hot. No matter, needed to do some sprinting. And that was all I had time for anyway!)

    50 EZ

    Kick Set:

    500 dolphin kick on back with MF

    100 EZ

    Total: 1750 meters

    Hit the steam room and neti pot after. This is a bubble pool and, like Wolfy, I always feel congested after swimming in it.

    Hoping to go to my team practice if I can get myself out of bed. I've been up outrageously late lately ... Probably will be again tonight as I'm going to a Twelfth Night party.
  12. Friday, Jan. 2

    by , January 2nd, 2009 at 09:51 PM (The FAF AFAP Digest)
    Drove home from Pittsburgh this afternoon. Went to the gym pool to loosen up and ended up doing a workout. Relatively easy one, nothing like the sheer torture set from a couple days ago.

    SCM, solo:

    Warm up:

    500 swim

    Main Sets:

    5 x (3 x 100)
    #1 kick: backstroke kick or dolphin kick on back @ 2:00
    #2 drill: fly or breast drill @ 2:00
    #3 swim: backstroke @ 1:45

    10 x 50 backstroke, drop down
    2 50s @ 1:05
    2 50s @ 1:00
    2 50s @ :55
    2 50s @ :50
    2 50s @ :45

    5 x 100 IM kick on 2:00
    1st 25 = UW dolphin kick on belly

    10 x (25 easy speed fly + 25 easy), no interval
    just worked on DPS and staying flat

    100 C/D

    Total: 3600 meters
  13. Coach Vlog, Wednesday, Dec. 31

    by , December 31st, 2008 at 06:19 PM (The FAF AFAP Digest)
    Swam today with Sewickley Masters and Coach Wild Jim Thornton. He even made it through an entire practice with only one or two inappropriate remarks! We did a nice recovery practice, which was just what I needed. And, for the record, Jim habitually leaves early. Can't remember what swimming stereotype this is. My shoulder was sore, so I swam with fins.

    Warm up:

    OYO for 10 minutes
    (did around 600 or so)

    Main Sets:

    4 x through:
    1 x 100 @ 1:40
    2 x 50 @ :50

    10 x 100 @ 2:00
    #1 medium pace
    #2 bit faster, 5 second break at the 50
    #3 faster, 5 second break at the 50 and 75
    Goal was to come in at the same time on all of them. Did 5 IM and 5 backstroke

    10 x 50 @1:00
    25 build to a sprint finish, finish hard so that you don't lose a .001 second. Hahaha

    My shoulder was sore so I swam a few few and then kicked the rest.

    Warm down:

    8 x 50 @ 1:05: The Calming Set from his vlog:

    25 swim, no breather, chanting "peace"
    25 very easy, chanting "calm"

    Total: 3300

    Then we all sat in the co-ed steam room. Very posh for a Y!


    Updated January 2nd, 2009 at 11:04 PM by The Fortress

  14. Sheer Torture, Tuesday, Dec. 30

    by , December 30th, 2008 at 04:17 PM (The FAF AFAP Digest)
    As expected, I was sore from the 3 hours of swimming and weights yesterday afternoon. Still, I tried to persevere through the last hard workout of my own "hell" week. Picked a set of Chris Stevenson's. It was sheer torture, I'm dead, and my legs were burning during the whole workout. No idea how he does sets like this on a regular basis ...

    Warm up:

    700 variety swim/kick/drill

    10 x 25 fly spin drill w/MF
    1-5: 2 kicks on each side (tummy, left, back, right)
    6-10: 4 kicks on each side

    4 x 75 free @ 1:30
    (just to get heart rate up a bit)

    Torture Set:

    20 x 100 @ 2:00

    done as:
    5 x (4 x 100)
    #1 fast kick
    #2 drill
    #3 fast swim
    #4 easy swim

    IM order, followed by IM
    did all the fast ones with fins


    100 fly kick (w/board & MF): 58
    100 fly swim: 1:01
    100 back kick 1:02
    100 back swim: 1:01.5ish
    100 flutter kick (w/board) 1:02 (didn't bother with a 100 BR kick)
    100 breast swim: 1:14
    100 flutter kick (w/board) 1:05
    (absolutely dead, legs burning, having a crying for mommy moment)
    100 free swim: 57
    (cruised the first 50 a bit too much, but I was traumatized)
    100 fly kick (on back w/ MF) (cramped, but kicked through it): 58
    100 IM swim: 1:01.5

    200 C/D

    Total: 3450

    No sense doing anymore after that set. Just sat in the hottub and vegged. Thanks to all the bloggers from whom I shamelessly stole workouts all week! You're all the best.


    Driving to Pittsburgh tonight to see fam and friends for New Years. Missing my team swim in the New Year practice, but I'm too tired to do it anyway! Hope to swim with Jim Thornton at the Sewickley Y. Planning an easy recovery swim and a day off on New Years.

    Updated December 30th, 2008 at 11:01 PM by The Fortress

  15. Sleep is Amazing! Monday, Dec. 29

    by , December 29th, 2008 at 07:26 PM (The FAF AFAP Digest)
    With my kids away, I've been catching up on sleep and it is fabulous! I've been getting 8-9 hours the last few nights. Makes a huge difference. Didn't even feel too bad this am after yesterday's workout (which I confess is the most yardage I've ever done as a master, lol). So I headed back to the pool and gym for more torture. Borrowed a couple sets from Ande again today.

    SCY, solo:

    Warm up:

    700 variety swim/kick/drill

    5 x 100 single arm fly drill @ 1:45

    50 EZ

    Aerobic Set:
    (from Ande)

    6 x 150 @ 2:30
    25 fly, 50 back, 75 breast

    Main Sets/Speedwork:

    6 x 100 under/overs @ 2:00 with fins
    fast under/easy over (went around 1:14s or so)

    50 EZ

    20 x 50 speed "variables" @ 1:00 (50 EZ after 10)

    #1-10 dolphin kick with board
    #11-20 backstroke

    done like this:

    1,6) 12.5 FAST 37.5 easy
    2,7) 25.0 FAST 25.0 easy
    3,8) 37.5 FAST 12.5 easy
    4,9) 50.0 FAST 00.0 easy
    5,10) 50.00 easy 00.0 fast

    100 EZ

    3 x (4 x 25 AFAP + 25 easy)
    no interval, max rest
    3 fly/3 breast/3 free

    100 EZ

    Total: 4650

    Ate an energy bar and headed to the gym. Did weights/RC/core for an hour. Little bit of a twinge in my left lower back. Same place I strained it doing power yoga early in the summer. Didn't do any deadlifts, sit ups on the incline bench or twisty things. Looking forward to sleeping in again!



    I'm also having a bout of meet schizophrenia. Can't decide which meets to swim in or rest for. None seem quite right, and all have order of events issues (naturally). I'm still leaning toward going to Auburn and resting for it, although it will coincide with the hated AF. (Sorry, Quick. ). I could rest for Zones, but I really hate the order of events and will be swimming relays. I'm also cross about the Albatross Meet, our ONLY local SCM meet, because, as reported by Hulk, it is the same weekend as age group JOs, which my kid will be swimming in. Rob has also tempted me with a SCM meet in Flushing NY in early May in a fast pool. So I may rest a week for Zones and then keep resting for that meet. We'll see. I'm not usually so wretchedly undecided about meets. Just going to send in my entry form for Auburn if I can only figure out what events to swim ...

    I did send in my USA Swimming registration for 2009. Intend to swim the 200 back at the Jan. Open -- my first ever as a master. Also toying with the idea of swimming in the Sunbelt Champs in Charlotte, NC the end of January. May have a free weekend, but it's a 7 hour drive. Might just do a couple more events in the Jan. Open instead.

    Updated December 29th, 2008 at 09:34 PM by The Fortress

  16. More Thievery, Sunday, Dec. 28

    by , December 28th, 2008 at 05:43 PM (The FAF AFAP Digest)
    This week may be a record for stealing sets/workouts from others. Today, I swiped and modified one of Paul Smith's recent sets from his thread in the Workout Section. Have to say, it was a challenge just to get through it as I am very sore from the weights/core work yesterday.

    Warm up:

    700 variety swim/kick/drill

    Hypoxic/CO2 Tolerance Kick Set:

    20 x 25 UW shooter on stomach with MF on :30
    extra 30 seconds rest after 10

    50 EZ

    Main Set:

    6 x (200 IM on 3:15 + 100 backstroke kick on 2:00)
    (IMs were smooth, kicks were good effort, drilled the fly on the IMs.)
    50 EZ

    6 x (100 back on 1:45 + 50 kick with board on 1:00)
    (used fins, descended backstroke from 1:15 to 1:01, reverse descended the kicks from fast to slow)
    50 EZ

    3 x (50 fly on 1:00 + 25 dolphin kick on back fast + 25 easy)
    (was too tired to do 3 more reps)

    200 C/D

    Total: 4550

    Updated December 28th, 2008 at 06:56 PM by The Fortress

  17. Saturday, Dec. 27

    by , December 27th, 2008 at 07:18 PM (The FAF AFAP Digest)
    75 minutes at the gym lifting weights and doing core. I'm definitely stronger than I was around Austin. Toying around with the idea of bumping it up to 3x a week. It would likely mean I'd have to cut out some cardio somewhere ... Or else do a 3rd shorter session.

    Afterward, hit the hot gym SCM pool (85 degrees). Did a set of Stud's creation, which I really liked. The workout was aerobic lite and technique based.

    Warm up:

    700 variety swim/kick/drill

    Main set:

    3 x through:

    8 x 25 fly on :45
    4 x 50 back on 1:00
    2 x 100 breast on 2:00
    1 x 200 free on 3:00 (done 100 free/100 flutter kick)
    extra minute after each round

    Worked on:

    Fly: Not lifting my head up as high. I could feel right away that this made by stroke flatter, but I think it will take awhile to make this change.

    Back: Worked on rotation and keeping my head back on SDKs and the breakout

    Breast: Worked on keeping my head down in a neutral postition.

    Free: Worked on kicking on my back for 2-3 SDKs off the wall before cork screwing over. Definitely seemed faster this way.

    100 C/D

    Total: 3200 meters
  18. Friday, Dec. 26

    by , December 26th, 2008 at 05:01 PM (The FAF AFAP Digest)
    Back in the pool. Don't intend to take 4 consecutive days off again! Just felt OK, continued with some basic aerobic work.

    Warm up:

    700 variety swim/kick

    5 x 100 fly drill on 2:00

    Aerobic Set:
    (Stole this one from Ande's blog. Thanks Ande!)

    30 x 50:

    1 kick on 1:10 / 1 drill on 1:10 / 1 back on 1:10
    2 kick on 1:00 / 2 drill on 1:00 / 2 back on 1:00
    3 kick on 0:55 / 3 drill on 1:00 / 3 back on 0:55
    4 kick on 0:50 / 4 drill on 1:00 / 4 back on 0:50

    50 EZ

    Kick Set: Kick Mountain Redux

    1 x 50 on :45
    1 x 100 on 1:30
    1 x 150 on 2:05
    1 x 200 on 3:00
    1 x 300, 15 RI
    1 x 200 on 3:00
    1 x 150 on 2:05
    1 x 100 on 1:30
    1 x 50 on :45

    (all with MF, up the mountain with board, down dolphin kicking on back)

    100 EZ

    Total: 4150

    10 minutes in hotub
  19. Annual Xmas Run

    by , December 25th, 2008 at 03:06 PM (The FAF AFAP Digest)
    Went on my annual 5 mile trail run today. It is fairly warm and very sunny -- beautiful day for a run.

    On the xmas/swimming front, I got a new B70 from Mr. Fort. My current one is probably nearing the end of its life, so that was fabulous! (No, I will not be wearing them together!) I got him a Garmin Forerunner 405 for his marathon training and racing, so we both went for the hobbies. lol. Also got a large wicking towel for meets that SwimShark swears by. Looking forward to trying it out.

    I've been out of the water for 4 days. Haven't done that in a loooong time. Might have taken a week off from swimming (not exercising) after Austin, can't recall. I'm going to have a few days on my own as Mr. Fort is taking the kids skiing. (I don't ski.) So I plan to see friends and workout like a madwoman. May actually get to my team's New Years practice, which is 109 x 50.

    Merry Christmas all!

    Updated December 25th, 2008 at 03:12 PM by The Fortress

  20. Wednesday, December 24

    by , December 24th, 2008 at 04:01 PM (The FAF AFAP Digest)
    5 mile trail run.

    Merry Christmas to all forumites!