View RSS Feed

The FAF AFAP Digest

My USMS Page:
Fort Flog:
Potomac Valley Meet Schedule:
My team, GMUP:

  1. Success! Tuesday, Feb. 9

    by , February 9th, 2010 at 04:42 PM (The FAF AFAP Digest)
    Whew! Got a swim in today. The Rec Centers opened at noon. It was pretty packed when I arrived, but emptied out fairly quickly. All the regulars were there getting their swims in, including Cage Fighter. He claimed to be "horribly" out of shape after 4 days of no FISH practices. Anyway, I was feeling pretty battered from my deep tissue massage (takes me 2-3 days to recover from these), so I just swam slowly and re-established feel.


    Warm up:

    750 various

    Drill sets:

    10 x 25, shooters on belly
    10 x 25, evens = easy speed fly, odds = easy
    10 x 25, shooters on back

    50 EZ

    5 x 100 PLD breast @ 2:00
    working on long pullouts

    50 EZ

    Mini Aerobic Set:

    8 x 50 backstroke @ 1:00
    working on breakouts

    50 EZ

    Mini Speed Set:

    4 x (25 AFAP + 50 EZ)
    odds = fast doggie paddle drill (an Allen Stark drill)
    evens = fast free

    Free didn't feel as bad as I expected.

    100 EZ

    Total: 3150



    This is a pretty typical pre-meet workout for me. I suppose I could have done a fast 50 or two, but I was feeling like a lazy sprinter. And my legs are still feeling heavy and beat up from the Sunday drylands and deep tissue massage. This too shall pass by the weekend I hope. I doubt I'll get in a swim tomorrow. The snow has already started and it's supposed to be very heavy tonight.

    2010 Meets:

    Richmond Meet:

    I had to look up what I was swimming this weekend, as I couldn't recall. One event of each stroke: 200 back, 100 evil (split on a 200), 50 free, 100 fly. I'm happy to count for anyone who needs a counter on Saturday in Richmond. The last time I swam a 200 back (Jan 2009), I went 2:22.3 (had to look that up). I recall I didn't take many SDKs after the start, as I was terrified of going into oxygen debt. I think this time, I'll likely take 5-6 off each turn and take my chances. On the 100 evil, I'm aiming for long pullouts. I have no idea what I'll go in this event, and no recollection of any of my age group times in this stroke. Hopefully, I won't get DQ'd by spacing out on the second 100 ... In the 100 fly, I'd like to best my best in season time, which I believe is a 1:04+. The 50 free is the usual crapshoot. This might be the only time I swim it this year.

    Albatross Meet:

    I also entered the Albatross meet last night on line: 100 fly, 50 back, 100 back and 50 free. All times sandbagged. I'll likely do my usual 3-5 days rest that consists mostly of knocking off drylands and weights.

    Colonies Zones:

    I'm mulling over my events for Colonies Zones. I'm leaning toward:


    100 free
    50 breast
    100 fly


    100 IM
    50 fly
    100 back

    I'm swimming a lot of relays at this meet, most likely, so no need to pile on too many individual events. This would be the first time I haven't swum 50 back there if I do this lineup ... But it's at the end of the day before our 400 medley relay and right after 100 fly. (But perhaps I'll lead off a relay and get a time.) KPN is planning on attending this meet as well, though she doesn't know what events she's swimming.

    Racing Weight:

    Mr. Fort, I and our Savageman relay mate were chatting about the NYT article on weight/fitness the other night. He loaned us his book entitled "Racing Weight: How To Get Lean for Peak Performance." I scanned some of the early sections on swimming and found the following nuggets:

    Swimmers have the highest average body fat of any endurance athlete.

    "Swimming is not a natural human activity, so it is no surprise that the typical elite swimmer's body has unusual characteristics .... tall, long torso, long arms, large feet, loose ankles, double jointed elbows/knees/ankles."

    "An interesting question is whether body fat percentages are somewhat higher for swimmers than in other endurance athletes because athletes with more body fat tend to excel in swimming or because swim training does not reduce body fat levels as much as other aerobic activity, or because swimmers eat more than other endurance athletes." (Personally, I agree with #2 & #3, but not #1.)

    "When researchers matched body fat percentages in endurance athletes against finishing times, they found that the men and women with the leanest bodies were also the fastest."

    "Body fat makes only a minimal positive contribution to endurance performance ... any excess body fat beyond the essential required for health worsens endurance performance ... performance increases as body fat is lost because of gains in efficiency ... As body fat goes down, aerobic capacity goes up because muscle has less competition from fat tissue for oxygen and fuel."

    "The greatest weight management challenge that competitive swimmers face is that of increasing swim specific strength and power, which typically requires gaining some muscle ... The benefits of pure muscle strength and power are greater in swimming than in every other endurance sport except rowing." (1997 study of Greek national team)

    "At the elite level, every sport evolves in the direction of effective innovation and in the last decade or so, one of the most significant innovations in elite swimming is a much greater commitment to strength training."

    I have to now read the chapters on balancing energy sources, nutrient timing, managing appetite, training for racing weight, and the role of supplements.

    NYT Journal:

    I'm just catching up on this a couple weeks late, but there was an interesting short article in the NYT Magazine about how endurance athletes are "internally fit." Apparently, exercise has an anti-aging effect at the molecular level. The fitter a person was in middle age, the younger their cells were (found by measuring telomeres and telomerase activity).
    Swim Workouts
  2. Argh! Monday, Feb. 8

    by , February 8th, 2010 at 07:06 PM (The FAF AFAP Digest)

    OK, it's not fun anymore. The main streets still have snow on them, there are no sidewalks, we're supposed to get 10-20 inches of snow again tomorrow and schools are pre-emptively closed on Tuesday and Wednesday as well. The roads to the Rec Centers were fine today, but they were nonetheless closed. They typically close if the county schools close. So, no pool.

    I'm really not happy about this. I have a meet this weekend and need to get in the water. I am NOT supposed to be cross-training this week and doing so would only fry my legs more. I am going to pray that the Freedom Center is open tomorrow am and drive all the way out there. Or hope the local rec centers are somehow open. Crap!

    On the upside, since there was no pool to go to today, I called and was able to get a long overdue massage. So at least my poor legs got some TLC.

    Albatross SCM Meet:

    I entered the Albatross meet on line today. I took Neill's advice and entered: 100 fly/50 back/100 back/50 free. I sandbagged all my times. I don't want to be in the last heat and be drowned by Chris/Clay/Jeff/Neill/Wolfy, etc. Past experience has shown me this will happen if I enter my real in season times. So hopefully I'll end up with the fast chicks in the second to last heat.


    Big score last night! I am now in possession of the entire P90X series, which was gifted to me. So I have a couple duplicate DVDs. Bob, have you found any yet? I also have an aquaitance doing the Insanity series of DVDs (not by Tony Horton though). They're 30 minutes long and he says he is "dead" after.

    BTW, Pink does P90X and Dreya (from the DVDs) performed with her at the Grammys.

    RedHead Update:

    Thought I'd give a brief update, since I know some swimmer chicks are wondering about the viability of red hair. I got my hair colored after the first week of fading on Jan. 19. The color took much better the second time; it was almost too dark. I've attached a couple pics taken on photo booth a couple days ago. There is some, but not too much, fading.

    Here's what I've been doing:

    1. Use mega conditioning shampoo and conditioner for dry hair.
    2. Don't wash my hair on days I'm not in the pool.
    3. Put conditioner in my hair before I swim.
    4. Use Pureology's anti-fade complex
    5. Use Bumble & Bumble's hair powder for red heads to brighten up the color.

    So, so far, I'd say it's worth the battle with the chorine. I'll likely have to go in every 5-6 weeks, but that's typical. And I love being a redhead.

    Updated February 8th, 2010 at 10:08 PM by The Fortress

    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	Photo on 2010-01-31 at 18.09.jpg 
Views:	201 
Size:	156.6 KB 
ID:	6343   Click image for larger version. 

Name:	Photo on 2010-02-04 at 20.50.jpg 
Views:	212 
Size:	114.5 KB 
ID:	6344  
  3. Drylands, Sun. Feb. 7

    by , February 7th, 2010 at 05:13 PM (The FAF AFAP Digest)
    I woke up today (quite late) and, ack, my hammies and glutes were quite tired and sore from the 2 hours of lunging yesterday. The pools are all closed here as we continue to dig out from the storm. But my gym opened at noon (not the pool; the gym practically destroyed the bubble). Since I parked my Durango as close as possible to the street, we were able to bust out and see the snow covered world. I would have liked to get in some aerobic work, but my legs were too tired for it. So I did a mostly upper body and core workout. This is the last of my gym work before my meet in Richmond next weekend. I'm due for a recovery week anyway, and I hope the legs have adequate time to recover. I'm hoping to swim Mon-Fri this week if the rec centers open. School is already cancelled for tomorrow. Likely on Tuesday too.

    Drylands, 2.0 hours:

    I did an obscene amount of exercises, which will no doubt annoy Jazzy.

    15 minutes of med ball slamming in the racquetball court (I don't follow dumb rules well.)
    broomstick twists, 1 x 25
    cable twist w/yoga ball, 40 x 1 x 15 each side, 50 x 1 x 15, each side
    Icarian incline lever, 75(?) x 2 x 15
    body rows, 3 x 15
    elevated push ups, 2 x 15
    lying overhead tricept press, 50 x 2 x 15
    chest fly w/2 cables, 80 x 1 x 8, 70 x 1 x 10
    single arm push on double cable machine, 35 x 2 x 10, each arm
    russian twists w/25 lb plate, 2 x 25
    back extensions w/25 lb plate, 2 x 15
    straight leg raises in captain's chair, 2 x 25
    kneeling ab crunches on cable machine, 75 x 2 x 15
    seated narrow grip row, 80 x 3 x 10
    bent over rear delt fly, 12.5 x 2 x 15
    leg press: a few singles and then 410 x 1 x 8*

    * I did this to see if I'd lost any leg strength. Nope, not any. All my squats and lunges and other work seem to be enough to maintain lower body strength.

    2 rounds of:

    knee-ins on bosu, 15
    scissors on bosu, 25
    dead bugs on bosu, 25
    flutter kick on bosu, 50

    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arms dips, 60 x 2 x 25
    ball on wall, 2 x 50

    10 minutes on ellipse warming down. Got to see the Mens 5000 meter race. Bernard Lagat dusted Gallen Rupp in the final lap to set a new American record.

    15 minutes of stretching



    Well, this was a monster dryland weekend for me. Glad I got some workouts in despite the snow. The Super Bowl party we were going to is cancelled, but we are going over to another friend's house. Otherwise, we are having a LOTR marathon.

    I also bought another yoga DVD on Jaegermeister's recommendation: Beryl Bender Birch's The Practice. I might try it out next week, but I'd really like to rest the legs before my meet.

    I need to think about my entries for the Albatross meet: I'm completely baffled as to what to swim after the 100 fly. (I like that this event is first, so I don't sit around contemplating whether to scratch it.) I could do the 100 fly/50 back/200 back. Or I could do the 100 fly/50 back/50 fly. Or the 100 back/50 back/50 fly/50 free. Or the 100 back/50 back/100 IM. Just not sure what I want to swim ... I've never swum the 200 back in SCM.

    Updated February 7th, 2010 at 05:28 PM by The Fortress

    Strength Training and Dryland Workouts
  4. Snowpocalypse Workout, Sat. Feb. 6

    by , February 6th, 2010 at 05:40 PM (The FAF AFAP Digest)
    The 3 feet of snow arrived and we are totally snowed in. Well, except for all the shoveling that Mr. Fort and Fortson did. (See below. Poor Jimi's guest cottage is unapproachable.) This is definitely the most snow I've ever seen here. So I fired up the DVDs off and on today and did:


    P90X Legs & Back, 60 minutes:

    This is the first time I tried this DVD. My brother thinks it's tougher than the P90X plyo DVD, which is not for lightweights. The leg exercises are listed in this link: The one legged wall squats were killer. I had to skip the "back" part of the workout -- chin ups and pull ups. I did roll outs with my power wheel during these segments. This is a a very lunge intensive DVD.

    P90X Ab Killer, 15 minutes:

    This was on the same DVD as above, so I just kept on going. The exercises and entire workout are found in this link:


    5 rounds of:

    prone scapular scrunches, 25
    alternating hammers w/10 lb DBs, 30
    3 position arm extensions, 30
    1:00 jump rope

    Yoga, 70 minutes:

    I wasn't feeling up to power yoga after the above workouts, so I decided to try the Yoga Shakti DVD again. I liked it much better the second time around. I did about 70 minutes of the Solar Flow 2. It did have a lot of upward and downward dogs in the first 20 minutes, but there were fewer as I got past the warrior sequences. This routine focused on twisting poses and some standing hand poses. Some of the latter were insanely hard. I cannot even remotely do the 3rd one in this link:

    I noticed that there is a "yoga matrix" feature to this DVD where you can customize a workout and select the poses you like and avoid those you don't. This seems fantastic and I'm going to give it a try.

    I have to admit Gigi was right about this DVD.



    Legs and glutes are very tired after this! I feel like I spent most of the day lunging, balancing, and doing forward bends and backbends. There was a lot of balancing in the P90X DVD as well as the yoga DVD. Mini snapped one pic of me during yoga while calling me an exercise "freak." lol

    I think we'll be able to get out tomorrow as we live on a fairly major road that gets plowed quickly. Some people on side roads may be stuck for days. I feel very fortunate that we have not lost power. The snow did knock out our satellite unfortunately. There is some Super Bowl panic ...

    Prelim Top Ten:

    A friend alerted me that the prelim TT is out:

    These are my best rankings ever:

    50 free, 3rd
    50 back, 2nd
    50 fly, 2nd
    50 breast, 1st
    100 back, 3nd
    100 fly, 4th
    100 IM, 4th

    Thank goodness I age up slightly before KPN!

    Updated February 11th, 2010 at 07:46 PM by The Fortress

    Swim Workouts , Yoga
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020067.jpg 
Views:	209 
Size:	199.6 KB 
ID:	6334   Click image for larger version. 

Name:	P1020076.jpg 
Views:	205 
Size:	203.7 KB 
ID:	6335   Click image for larger version. 

Name:	P1020080.jpg 
Views:	214 
Size:	200.1 KB 
ID:	6336   Click image for larger version. 

Name:	P1020074.jpg 
Views:	210 
Size:	202.4 KB 
ID:	6337  
  5. Snowmageddon, Friday, Feb. 5

    by , February 5th, 2010 at 02:55 PM (The FAF AFAP Digest)
    The weather forecast is for 2-3 feet of snow between now and tomorrow night! I can't really remember a storm of that magnitude ... perhaps one about 12 -14 years ago. I slept in this morning and headed to the pool around 11:00. And not a minute too late. I was just finishing my workout when they closed the pool. After the thrashing of the legs the last week or so (10,000+ yards in 8 days), I had a recovery/drill type workout planned. I actually felt pretty refreshed afterward, and was glad I didn't attempt any heavy duty aerobic work. I kinda doubt I'll be able to swim this weekend with the predicted weather.


    Warm up:

    600 various

    Drill Set #1:

    2 x 150 fly drills
    (50 caterpillar, 50 chest press, 50 single arm)

    4 x 100 single arm fly @ 1:45

    10 x 50 @ 1:00
    odds = Geek's human paddle drill using an underwater freestyle recovery -- I liked this drill, good for correcting my tendency to overreach with my left arm among other things.
    evens = PLD breast

    50 EZ

    Speed Set:

    8 x (25 AFAP free w/fins + 50 EZ)

    Definitely felt a bit slower than usual on these, but glad I did them.

    100 EZ

    Drill Set #2:

    10 x 50 @ 1:10
    odds = evil pull w/pull buoy
    odds = evil kick

    5 x 1:00 minute vertical kicking, continuous

    100 EZ

    Pool Closed!

    Total: 3250 + VK

    P90X Yoga:

    My kids are all playing in the snow or otherwise busy, so I'm going to plug in my P90X 90 minute yoga DVD. This video is power-ashtanga type yoga. I think I've been feeling more supple and less sore since I increased the yoga. Or, I guess it could be the lack of heavy weights. I don't think I recall Tony Horton being lycra clad in this DVD, so it probably wouldn't offend Stud. I can foresee the possibility that I may become somewhat addicted to yoga. It'll be interesting to compare my SCY times with heavy lifting (last season) with my SCY times with yoga/plyos/light weights (this season). I don't seem to be swimming any slower in practice. But I suppose it could make a difference in my 50 speed.



    Glad I got in a recovery workout before the big dump. It was just what I needed.

    Ran across an interesting article in the NYT on ideal weight for athletes:

    On the gluten front, it seems to have made a huge difference to cut out gluten. My symptoms have abated substantially and I don't have that horrible bloated feeling anymore. It feels and looks like I've lost 5 pounds. Probably not, but it's still nice. I just made myself a very tasty brown rice quesadilla with lactose free cheese, mushrooms, and tomatoes. Nummy!

    Updated February 5th, 2010 at 10:48 PM by The Fortress

    Swim Workouts , Yoga
  6. Feel the Burn!

    by , February 4th, 2010 at 04:25 PM (The FAF AFAP Digest)
    Blogging from my iPhone as I stand in line for an hour waiting to get into the HS Regional meet ...

    This morning, I met Speedo at OakMarr for our Thursday swim. Fortunately, he checked the website and saw the pool closed at noon, so we met at 10:30. We did the same kick set we did last Thursday. I was worried my legs would still be gassed from my marathon kick session yesterday, but I actually went faster than last week. Pete was somewhat surprised at my kick endurance (and honestly I was too), but I think all those shooters and kick mountains have paid off. It went thusly:

    SCY @ OakMarr w/Speedo:

    Warm up:

    800 various

    Kick Set 1:

    6 x 200 @ 3:30

    1-2 cruise flutter kick w/board to get legs warmed up; I did 150s.)
    3-6 = backstroke kick, no fins

    Went 2:56, 2:53, 2:56 (nose clip problems), 2:51
    I had a good last 25 on the last 200. These were hard!

    To compare, last week, I went 2:59, 2:56, 2:56, 2:53.

    I'm hoping these have been some practice for next weekend's 200 back.

    100 EZ

    Kick Set 2:

    6 x 100 kick w/fins @ 1:20
    odds = flutter kick w/board
    evens = backstroke kick

    Went: 1:00, 1:03, 1:03, 1:02, 1:03, 1:01. Really got out after it on the first one. . Maybe a little too much ... Got a cramp on the second one and then just went as fast as I could. Legs were really burning. As I recall, last time I went 1:03-1:05. I'll have to check later. (Edit: Yes, my recollection was accurate.)

    100 EZ

    Kick Set 3:

    10 x 1:00 vertical kick
    odds = dolphin
    evens = breast

    100 EZ

    10 minutes hot tub

    Total: 2800 + VK


    My wrist felt better today. That's a good thing after days of intense kicking and leg work! I' done over 10,000 yards in 8 days.

    No other time for working out today. We'll see what tomorrow holds. I've heard that school for tomorrow is already cancelled. My investment in DVDs is really paying off this snowy winter.

    Updated February 4th, 2010 at 08:49 PM by The Fortress

    Swim Workouts , Test Sets
  7. Yoga + Kick, Wed., Feb. 3

    by , February 3rd, 2010 at 06:42 PM (The FAF AFAP Digest)
    Schools were closed due to our "blizzard." Yet I still got in a good day of working out.


    6 rounds of:

    1 x 100 jump rope hops
    3 position arms extensions

    Power Yoga:

    I did power yoga with the Bryan Kest power yoga DVD, advanced level.

    Here's some info on Bryan Kest:

    [ame=""]YouTube- Bryan Kest's Power Yoga[/ame]

    [ame=""]YouTube- Kashi Ashram: Bryan Kest Power Yoga class, 4 of 4[/ame] (kinda funny)

    I'm struggling with one advanced pose. You start with the revolved side angle pose with hands in prayer position like this: Then you wrap your left arm under your leg and your right arm around over your back and join hands. I'm almost there; I guess I need a flexier spine.

    I'm also working on a full camel pose in bikram -- I can do a regular camel easily enough, but I'd like to get all the way down.

    Jazzy has a theory that I only like workouts that "hurt" and hence that's why I dislike vinyasa. But I don't find that bikram and power yoga "hurt;" they're just more challenging.


    Warm up:

    600 various
    200 fly drills

    Kick Set #1:

    10 x 25 back shooters w/MF @ :30
    5 x 1:00 vertical kicking (dolphin, evil, dolphin, evil, dolphin)
    10 x 25 twirling shooters w/MF @ :30
    5 x 1:00 vertical kicking (same as above)
    10 x 25 belly shooters w/MF @ :30
    5 x 1:00 vertical kicking (same as above)

    Kick Sets #2: CS Kick Mountain, done all dolphin kick w/board & MF

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 2:45
    1 x 300 @ 4:15
    1 x 200 @ 2:45
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    I cut my previous intervals down by 15 seconds on the 200s and 300.

    100 EZ

    Stroke Set:

    10 x 50 PLD evil w/MF @ 1:00

    100 EZ

    10 x (25 easy speed fly + 25 EZ) @ 1:00

    100 EZ

    Total: 4150 + 15 min. VK



    I felt pretty good today, though I'm quite sure my legs will be tired tonight. Well, they already are. Hoping to swim with Speedo tomorrow. My eyes are better; my wrist was sore after yesterday's drylands, so I didn't do anything to strain it today.

    Updated February 3rd, 2010 at 08:56 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  8. Drylands + Quick Kick, Monday, Feb. 2

    by , February 2nd, 2010 at 05:47 PM (The FAF AFAP Digest)

    I started off with some med ball slamming in the racquetball court, trying not to use my right hand much. Someone must have complained b/c I was kicked out after 5 minutes. But I was told I could do slams in the Personal Trainer room, which I did. And I discovered that's where they hide all the good toys -- jump ropes, power wheels, ladders, etc. So I just worked out in there the whole time.

    med ball slams (twisting, forward, starter-type, overhead, single arms etc.)
    ladder hops, forward & lateral*
    bicycles, 2 x 100
    dead bugs on bosu, 2 x 25
    kettleball snatch, 20 x 2 x 25
    power wheel roll outs, 2 x 25
    goblet squats, 60 x 2 x 15
    back extensions, 20 x 4 x 15
    box jumps, 1 x 10 (these felt slightly dangerous with glasses on, so I desisted)
    rock star jumps, 2 x 10
    jump knee tucks, 2 x 10
    P90X steam engines w/hand weights, 2 x 50

    * I don't think these are particularly useful for swimming or fitness training.

    10 rounds of:

    1 x 100 jump rope hops
    1 x RC exercise (tricep kick backs, external & internal rotators, prone scapular scrunches, ball on wall, 3 position arm extensions)


    I didn't have time to journey to the rec center, so "swam" in the hot gym pool. It was super hot today -- ugh! Just did a quick kick workout with a board and my prescription goggles to avoid contaminating the eyes with chlorine.

    Warm up:

    200 flutter kick w/board
    200 evil kick w/board

    Main Set:

    20 x 50 kick w/board @ 1:10, done as 25 AFAP + 25 EZ
    odds = flutter
    evens = dolphin

    I thought I might be too tired for these right after drylands, but I felt pretty speedy on the fast kick portions

    50 EZ kick

    5 minutes hot tub; 5 minutes steam

    Total: 1450 meters kick



    Glad I got two good sessions in today b/c we're supposed to get another 4-6 inches of snow tonight. I have no use whatsoever for snow. Inevitably, school will be cancelled or delayed. If it is, I will likely do a couple workout DVDs at home. Or hopefully, the rec center will still be open.

    Speaking of DVDs, my brother (who has been doing P90X for awhile) is now switching to the Insanity program. It does look pretty insane, and with a fair amount of core work involved.

    My wrist is somewhat sore after the drylands. I tried to focus on pylos, but the roll outs might have been a bit much.

    I was also happy to recently discover that I actually can eat some cheeses.

    News Flash:

    Jazzy went to hot yoga AGAIN and even liked it.

    Updated February 2nd, 2010 at 08:51 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  9. Rough Day, Monday, Feb. 1

    by , February 1st, 2010 at 05:20 PM (The FAF AFAP Digest)
    Not a sterling day for me. Woke up and my eyes were killing me. They've been somewhat painful the last couple days. But when I woke up this am, I knew I had either iritis or keratitis. I was lucky enough to get an emergency appointment with my opthamologist, which resulted in prescriptions for restasis (for dry eye) and tobradex (steroid drops). I seem very prone to this condition ... seems to happen every year or so. I'm not supposed to swim until Wed. at the very earliest. Opthamologists think swimming is an evil sport ... We couldn't really figure out what caused the attack, but it could have been a change in pool chemicals.

    Then, just to add insult to injury, I came home and pulled a Q. I was heading to take out the garbage and I slipped on ice on my step and fell forward, catching myself on my right wrist. Very painful and swollen. Took myself in to get an x-ray, which was negative. Looks like a sprain. &*%$&*#

    I was, in fact, due for a rest day. But I would have preferred the real deal ...

    I will now be putting hot towels on my eyes and ice on my wrist.

    January Totals:

    Chris inspired me to look at my Jan totals, which were:

    Swim, 18x, 64,350+ yards
    Dryland, 13x
    Yoga, 8x
    Spin/Run, 3x

    I think this means I've been swimming more like 4x a week instead of 5x. Perhaps I've been too consumed with my dryland obsession lately? 24x cross training is fairly substantial. But I do feel like I'm in decent shape all around.

    I am doing pretty well on my new year's resolutions:

    New Years Resolutions: (1/1)

    1. stretch more
    2. improve my fly SDK
    3. go gluten & lactose free
    4. get the potato chip addiction under control
    5. try life as a redhead
    6. discover coping mechanisms to deal with strong willed drama queen teenage daughter who gets her cdriving permit this year.

    Updated February 1st, 2010 at 09:56 PM by The Fortress

  10. Yoga w/Jazzy + Swim, Sunday, Jan. 31

    by , January 31st, 2010 at 05:15 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    I hate to make poor Geekity's weekend worse, but it's time for him to PAY UP on his wager. Today, Jazz and I ventured to the Reston/Lameton bikram yoga studio for 90 minutes of exercise. Geek had stated that Jazz could not/would not do 90 minutes of any form of exercising (much less hot yoga). Since he did, and did it very well, Geek will now be forced to ... drum roll ... swim a naked 200 fly.

    Jazzy did much better than I did my first time in this class. He didn't attempt to run from the room after an hour due to heat overexposure. In fact, he said the heat wasn't unduly bothersome. This studio, I will say, is less hot than the Falls Church studio. Probably more like 105 degrees than 110. Hopefully, Jazz will post his thoughts later today. It's hard to love hot yoga the first time, as it's so difficult. (In fact, FlyQueen absolutely hated it.)

    We discussed briefly whether the balancing series would be beneficial for swimming. I thought it would be as balance and core strength seem important for swimming. Jazz wasn't sure. He thought swimmers should naturally be good at the balance postures, and felt he wasn't that good. However, he did vastly better than most people I've seen attempting them for the first time. There were plenty of chicks in yogakinis and a lack of dirty hippies as well.

    See photo below of Jazz sweating with a rack of yogakinis in the background. Too bad that Speedo didn't join us and get a lavander scented towel.

    Later today, my children were all hanging with their friends and Mr. Fort was working, so I headed to the pool and did the following:


    Warm up:

    700 various

    Hypoxic Kick Set:

    40 x 25 dolphin kick w/MF @ :30, continuous

    1-10 = left side
    11-20 = twirling
    21-30 = right side
    31-40 = back

    Tried to work both sides of the kick.

    50 EZ

    Main Set:

    4 x (100 easy speed fly w/fins + 50 EZ) @ 3:00
    (7 SDKs off each wall, worked on holding top half of body still, went 1:03ish)

    100 EZ

    2 x (2 x 50 dolphin kick w/board @ 90% @ 1:00 + 50 EZ)

    100 EZ

    4 x (25 fast free + 25 EZ)

    100 EZ


    6 minutes of vertical kicking
    odds = breast kick
    evens = dolphin

    4 x 50 breast pull w/pull buoy

    50 EZ

    Total: 3400 +VK



    My legs felt strong on the hypoxic set. But after that, and likely as a result of yoga too, they were pretty shot the rest of the workout.

    Looking back at my week, I did yoga 5x (WTH?!), swimming 4x (approx. 15,000), drylands 3x and a quick spin. I haven't had a day off since Jan. 16 when I tooled around Northwestern and Chicago. I'm going to try to train hard the next week and then have a recovery type week before my meet in Richmond on Feb. 13-14.

    My speed felt off on the 25s today. I think I'm going to have a 10 x 25 AFAP day this week.

    Now it's off to dinner with friends. I'll be sleeping in tomorrow as there still is no school (end of semester).

    Updated January 31st, 2010 at 05:35 PM by The Fortress

    Swim Workouts , Yoga
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	IMG_0522.jpg 
Views:	319 
Size:	171.3 KB 
ID:	6331  
  11. Stretch & Core, Sat. Jan. 30

    by , January 30th, 2010 at 04:41 PM (The FAF AFAP Digest)
    We're getting a quasi snow storm here. It's still coming down and everything, including the high school districts swim meet finals, is cancelled. I decided to keep working on my stretching (my only new years resolution) and do some core work at home.

    Power Yoga, Rodney Lee

    I popped in this 60 minute DVD. It was pretty good, perhaps a few too many downward dogs for my taste, but worthwhile. I have a suspicion that the DDs may stretch the shoulders too much, consistent with the recent article in Swimmer magazine.

    I liked the Bryan Kest DVD better. I wish there were more Bryan Kest power yoga DVDs, but he seems to have his more recent advanced routines, which are even less vinyasa focused, on CD. I likewise liked the P90X yoga DVD better than this one. And I still like bikram better than all of them!

    P90X Core Synergistics:

    I popped in this 60 minute DVD later in the day with the following exercises: I substituted the power wheel for a few plank-related exercises and skipped the last 10 minutes of stretching.


    I'm actually enjoying doing the yoga DVDs at home. I feel like I get in a LOT of stretching I wouldn't otherwise do on my own, along with some further core strengthening. If I can keep this up, it will be interesting to see how/if it transfers to the water.

    Now, I'm hoping the Reston/Lameton bikram studio will, in fact, be open tomorrow for my session with Jazzy.

    Updated January 30th, 2010 at 09:13 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  12. Friday, Jan. 29

    by , January 29th, 2010 at 04:12 PM (The FAF AFAP Digest)
    Power Yoga:

    Today, I tried Bryan Kest's power yoga DVD.
    [ame=""] Bryan Kest Power Yoga Complete Collection: Bryan Kest: Movies & TV[/ame]

    I really liked this DVD. One hour of strength, balance and flexibility postures. There was the standard vinyasa poses, but not repeated umpteen 1000 x in a row. I did the advanced routine. I couldn't quite do a couple of the full twisting poses, but could do most everything else. Although holding a backbend for a minute maintaining "equanimty" is somewhat difficult.

    Swim/SCY/ Solo:

    Today, I modified one of Geek's workouts for my main set. I didn't do as many rounds as his team did, and I had more generous rest intervals.

    Warm up:

    600 various
    200 fly drills

    Drill Sets:

    10 x 25 twirling shooters w/fins (2 dolphin kicks on belly, 2 on right side, 2 on left side, and 2 on back, etc.)

    (Pete, you should do this one!)

    4 minutes of vertical kicking:
    alternate 1 min. of evil kick and 1 minute of dolphin kick

    5 x 50 PLD breast w/fins @ 1:00
    Try to streamline to the 15 meter mark

    50 EZ

    Speed Sets:

    4 rounds of:

    4 x 25 fast kick, no fins @ 1:00
    50 breast pull w/pull buoy

    Round 1 = flutter kick w/board, went 16s.
    Round 2 = shooter on back, went 14.5-15.5s
    Round 3 = shooter on belly, went 14.5-15.5s
    Round 4 = dive from side and power dolphin kick to 15 meter mark and cruise in

    On round 4, I took 13, 12.5, 12, and 12 kicks to get to the 15 meter mark. I was rushing the kick on the first two. I think this means I should probably take 10 kicks from a block start in a tech suit. I was surprised that round 3 was as fast as round 2. Usually, I'm slower on my belly, but I have been trying to work on this by doing more dolphin kick w & w/o a board. Times are all approximate though, as I have trouble seeing the pace clocks.

    1 round w/fins of:

    1 x 50 fast (did fly, went 24.5)
    1 x 100 6 kick switch backstroke drill

    2 x 50 fast @ 1:30 (did back, went 24.5s)
    1 x 100 6 switch backstroke drill

    3 x (50 fast + 50 EZ) @ 2:30
    (did flutter kick w/board, went 25s)
    1 x 100 EZ

    Geek did 3 rounds of this in his workout. I did it more as a lactate set.

    Total: 2700 + VK



    I really liked this workout, and may try it again with the 3 rounds on an aerobic day. The legs didn't feel too bad after yesterday's kick session with Speedo, though last night I was super tired. A good night's sleep helped with the recovery.

    On the gluten/dairy front, I seem to be having more success eliminating gluten. I did a "test" by eating some wheat thins the other day, and broke out in a rash and got wheezy. So I think it's pretty conclusive, and consistent with the blood test I had. I have been feeling better with an abatement of symptoms, though I understand it takes many months to get the gluten out of your system completely.

    I'm off to watch my sick kid swim in the high school District championships tonight. They were thinking of having just timed finals tonight, but it looks like the worst of the storm may miss us and hit further south in Geek's area. So I'll probably be back at it tomorrow night.

    I may take tomorrow off except for some stretching. I haven't had a day off in awhile.
    Swim Workouts , Yoga
  13. Kick w/Speedo, Thursday, Jan. 28

    by , January 28th, 2010 at 04:21 PM (The FAF AFAP Digest)
    Joined Pete for his periodic kick workout @ Oak Marr.

    Warm up:

    800 various

    Main Kick sets:

    6 x 200 kick @ 3:30, no fins
    - 1-2 flutter w/ board
    - 3-6 backstroke kick w/o board

    Warmed up on the first two at a medium pace. Then went: 2:59, 2:56, 2:56, 2:53.

    150 EZ

    6 x 100 kick w/fins @ 1:20
    - odds flutter w/ board
    - evens backstroke kick w/o board

    Went: 1:03, 1:04, 1:05, 1:04, 1:04, 1:03

    Pete said I was getting too much rest on these. Sheesh, I thought it was too little!

    100 EZ

    6min vertical kick:
    - 2min breast kick, hands above water
    - 2min flutter kick, " " "
    - 2min dolphin kick, " " "

    250 EZ

    Total: 3100 + VK



    I hadn't done 200 kicks in a loooong time. In fact, I can only recall doing 200s with my MF -- probably b/c they're so long and somewhat tedious. For that reason, this was a good workout to do with a training partner. And it was tough, with a slow burn on the 200s. After the 100s and VK, my legs/calves were shot. I was going to do some drill work, but started cramping. So I joined Pete in the hot tub for 10-15 minutes. Definitely need to do some stretching tonight!

    My arms were, as expected, a bit sore from yesterday's arm and med ball dryland workout. I'm thinking that med ball work is a quick way to get killer arms.

    Hoping my legs will recover to do some speed work tomorrow.

    And ugh! All of my kids are sick with colds and strep throat now. I hope I don't catch it!

    Updated February 4th, 2010 at 02:55 PM by The Fortress

    Swim Workouts , Test Sets
  14. Wed., Jan 27

    by , January 27th, 2010 at 05:12 PM (The FAF AFAP Digest)

    My legs were a bit sore from yoga, so I decided to focus primarily on the arms and core:

    med ball slams & twist, about 18 minutes in racquetball court (I was watching a Muscle Up class across the hallway and thinking my workout was much better than theirs!)

    power wheel roll outs, 2 x 25
    body rows, 3 x 15
    elevated push ups, 4 x 15 (2 spiderman,* 2 regular)
    hip hinges, 30 x 1 x 15
    one legged squats w/DBs, 40 x 2 x 15, each leg
    side bends on cable machine, 80 x 2 x 15, each side
    Icarian incline lever row, 80 (?) x 2 x 15
    kneeling ab crunches on cable machine, 80 x 3 x 15
    lying overhead tricep press, 60 x 2 x 10 (hard)

    RC: 1 set of external and internal rotators, prone scapular scrunches, scapular wall slides, and 3 position arm extensions.

    * -- very hard!

    After this, I munched on a Raw Revolution food bar and banana. Then I headed over to the pool with a Geekity speed workout in hand. But, to my dismay and annoyance, I forgot my suit. I didn't have time to retrieve it, so headed home to do ....


    45 minutes on stationary bike while watching MadMen. Even that couldn't eliminate the boredom of this exercise. No idea how Q did 3+ hours.

    P90X Yoga:

    To get my stretching in for the day, I did the last 35 minutes of the P90X yoga DVD. It was mostly seated stretching and core work.



    I was bummed about forgetting my suit. I don't like to go 2 days in a row without swimming. I had a good workout planned that I'll probably do on Friday now.

    Got the Speedo Eilte LZR Pro (for my dau) in the mail today. It looks just like the Pro except it has no seams like the Jaked. And, speaking of the Jaked, mine has mysteriously gone missing. If I can't find it, my temper will match my hair.


    Anyone done any TRX? FlyQueen was telling me about it over dinner last week. She said Christine Magnuson is a huge fan. It looks like another clever way of doing bodyweight exercises.


    This new flavor looks promising for meets and 2x caffeine.


    Updated January 27th, 2010 at 09:34 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning , Yoga
  15. Tuesday, Jan. 26

    by , January 26th, 2010 at 03:11 PM (The FAF AFAP Digest)
    Hot Yoga:

    Speedo was home with a sick kid, stuck on the dread stationary bike. So we postponed our kick workout until Thursday. Given that, I decided it was an ideal time for a hot yoga session; I really needed some stretching after the last week. I decided to try the studio is Reston aka Lameton. It was very nice, bigger than the other one I've gone to and hence less crowded. I actually came out feeling refreshed (though now I'm tired). I sent a message to Jazzy with the schedule, so he can accompany me soon.

    I wanted to get an easy swim in today. However, I got a call from Mini Fort who is sick. I had to pick her up from school and go to the doc -- strep throat. Not good timing for a drama queen who is souring on swimming ...

    I am getting some RC work in as I tend to sick kid.

    Looking for a good sprint workout for tomorrow ...

    And, oh, my arms weren't nearly as sore today from the med ball game as they were the first time. Progress!

    Couple Interesting Articles from WSJ:

    Hidden Fat:

    Food Allergies:

    Push up:

    Updated January 27th, 2010 at 10:15 AM by The Fortress

  16. OK, Tired Now, Monday, Jan. 25

    by , January 25th, 2010 at 04:28 PM (The FAF AFAP Digest)
    This morning, I journeyed to the Freedom Center to play the med all game with SwimShark and show her my core-dominated dryland routine. She had been doing the Lezak routine and wanted a change. The game is very fun with a partner! The Freedom Center is a beautiful large facility. The only thing missing was a Free Motion double cable machine in the weight room and 12 and 18 inch boxes for box jumps.

    Med Ball Game:

    We did approximately 40-45 minutes with some rests here and there. SwimShark took a video with her nano. Next time, I think we should tape the camera to the wall (instead of propping it up on the floor) so it wouldn't be quite so focused on our asses. lol

    Here is 2 minutes of the workout: [ame=""]YouTube- The game[/ame]


    I was mostly demo-ing the exercises for Alison. So I only did 1 set of 5-15 reps of the following exercises (which was definitely still a workout!):

    squat swing w/25 lb plate
    rotating squat swings w/20 lb DB
    goblet squats w/60 lb DB
    overhead squats w/bar
    hanging ab work: knee ups, straight leg raises, straight leg circles, knee up-arch backs
    reverse decline crunches w/10 lb weight held by feet
    elevated knee ins w/10 lb weight held by feet
    russian twists w/25 lb plate on incline bench
    pulse ups
    dead bugs on bosu
    windshield wipers
    crunchy frogs
    oblique V ups
    squat jacks on bench w/med ball
    lateral bench hops
    squat thrust & press w/med ball
    rock star jumps
    rear delt flys
    chest flys
    narrow grip seated row (90 x 2 x 10)
    power wheel rolls outs (2 x 15)
    power wheel pike ups & knee-ins
    body rows

    5-10 minutes of stretching

    SwimShark agreed the power wheel provided an awesome core workout.


    Warm up:

    700 various

    Main set:

    8 x 50 fly @ 1:00
    # 4 & 8 @ 200 pace, single arm fly on the rest
    8 x 50 dolphin kick @ 1:00
    #4 & 8 = fast, rest EZ
    50 EZ
    4 x 25, odds = fast shooter on belly, evens = EZ

    8 x 50 back @ 1:00
    # 4 & 8 @ 200 pace, rest EZ
    8 x 50 backstroke kick @ 1:00
    # 4 & 8 fast, rest EZ
    50 EZ
    4 x 25, odds = fast shooter on back, evens = EZ

    8 x 50 breast @ 1:10
    odds = pull w/paddles & buoy
    evens = alternate PLD & evil
    8 x 50 breast kick @ 1:05
    4 w/board, 4 w/o
    50 EZ
    4 x 25, odds = fast evil, evens = EZ

    8 x 50 free @ :55
    all 8 with fins & paddles emphasizing overkick
    (yes, I know it's a lot of rest; I was tired)
    8 x 50 flutter kick w/fins & board @ :50
    # 4 & 8 = fast, rest EZ
    50 EZ
    4 x 25, odds = fast fluter kick shooter, evens = EZ

    100 EZ

    Total: 4600



    I have a sneaking suspicion I shall feel rather dead tonight. The med ball game is deceptive. You feel like you can play on and on, yet you're sore and tired later. I can already tell my arms will be sore like last time. (Of course, I do have the pleasure of knowing I've made Geek very jealous with all my working out today.)

    I intended my swim workout to be easy aerobic swimming and drills with some fast efforts sprinkled throughout. I did more yardage than I really intended. The breaststroke segment is likely the dullest most tedious thing I've done as a masters swimmer ... The kicks were torturously slow. I really don't think I'm going to put any further effort into evil kick. I don't seem to have the patience for it.

    I've also been hungry all day long. I ate lunch before swimming, but was starving mid workout. Came home and ate more and am still starving ... Ate dinner and am still starving ...

    I sent my entry form for the VMST meet on Feb 13-14 out in the mail today. Swimming: 200 back, 100 breast (getting split), 50 free, 100 fly.

    Hopefully, I'll sleep well tonight to make it through my kick workout with Speedo tomorrow! I'm tired!

    Oh, I did have to break down and buy my kid a new suit for champs meet season. I wanted to get her a B70 kneeskin, but they aren't available until mid Feb. or so. So I ordered the Seedo elite pro/lzr. I'll probably wear the suit at the Albatross Open as well. I feel bad for my kid. She seems to be getting a whacking bad cold right before Districts and Regionals. And she's had some trouble really ramping up her training this winter; I think she still feels the effects of her bout of mono.

    Gluten/Dairy Free Bars:

    I found a good food bar at Whole Foods tonight with no gluten or dairy. I really need something portable to eat right after workouts, so I'm going to give these a try. Any other suggestions?

    I also appear to have inadvertently glutened myself again as I have a telltale rash. Can't think what I could have eaten that had gluten ... It might have been something in the deviled eggs from Whole Food I ate as a late snack.

    Interesting Article on the Mystery of Improvement with USAS Swimmers:

    Updated January 26th, 2010 at 10:22 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  17. More Solo Lactate, Sunday, Jan. 24

    by , January 24th, 2010 at 04:43 PM (The FAF AFAP Digest)

    Warm up:

    750 various

    Drill Sets:

    5 x 100 single arm fly (r,l,r,l per length) @ 1:45

    8 x 50 breast pull w/pull buoy @ 1:00

    50 EZ

    Hypoxic Kick Set:

    10 x shooters @ :30
    odds = left side
    evens = right side
    :30 second rest

    10 x 50 easy speed double shooters @ 1:00
    (went 25-26)
    :30 seconds rest

    10 x shooters on belly @ :30

    100 EZ

    Lactate Set:

    6 rounds w/fins @ 5:00 of:

    50 backstroke kick @ 85% @ :45
    50 backstroke @ 100% @ XX
    100 EZ

    Went approx:


    Total: 4000



    Cage Fighter and I arrived at the Rec Center at the same time. We shared a lane, though we were doing vastly different workouts. It was much better than sharing a lane with a noodle doing wide breaststroke kicks! I urged him again to sign up for USMS & Zones. He said he might join Pete and I for our hour kick set on Tuesday.

    The lactate set was a modification of one Jim C. did a couple days ago. He did 75s stroke at 80%; I did 50 kick at 85% instead. 75s aren't ideal in this pool b/c I can't see the clock well at one end. This set was much harder than just doing 6 x 50, which I've done before. My legs were burning on the last 25.

    Tomorrow, I'm heading out to the Freedom Center in the am to do the RA med ball game with SwimShark. She reserved the court for one hour. It will be interesting to see if we can do our weights & core afterward!

    2010 Meets:

    VMST David Gregg III Memorial Meet
    Richmond VA
    February 13-14

    I've filled out my entry form. I'm going to swim the 200 back on Saturday and the 200 breast (for a 100 split), 50 free and 100 fly on Sunday. I'm trying to get as much rest as I can between events on Sunday, which is why I chose these. I was considering swimming the 200 back on Sunday, but I think I'd be fried for the rest of the day after that. This could be my only 50 free of the year ... I am probably going to opt for the 100 back at Zones, and the 50 free is right after that. (Same situation at SCY Nats.) Though I could get a 50 free split in my open 100 free at Zones, I guess.

    Albatross Open
    Bethesda, MD
    March 20

    Colonies Zones
    Fairfax, VA
    April 24-25

    USMS Nationals
    Atlanta, GA
    May 20-23

    Updated January 24th, 2010 at 10:38 PM by The Fortress

    Swim Workouts
  18. I hate Vinyasa, Saturday, Jan. 23

    by , January 23rd, 2010 at 04:42 PM (The FAF AFAP Digest)

    The sun shone and the temperature eeked up to 40 degrees today, so I opted for a run. Did my usual 5 mile zen run loop. Stopped for a quick chat and walked an up. It was quite divine.


    I tried the Solar Flow option on the Yogi Shakti DVD this afternoon. I could only stomach about 15-20 minutes of it. I never want to hear or do the vinyasa sequence chataranga-upward dog-downward dog again. Perhaps I would have liked some of the other segments of the video better, but I didn't like the first part for sure. I think I may need to stick to bikram or power yoga.

    In any event, I plugged in the P90X yoga DVD my friend gave me. It's also 90 minutes. I did about an hour of it. There was some vinyasa flow work, which I fast forwarded through as I didn't want to do it again. Otherwise, it seemed to have a lot of different movements from different yoga disciplines without any spirituality attached. I didn't get to the last 30 minutes of seated stretching (always my fav). I'll do that tomorrow. I would do this one again.

    I'm definitely hitting the pool tomorrow and hoping the crowds aren't too bad. Hoping to do a lactate set. I didn't swim as much as usual this week. I am still aiming for 5x per week, which is my norm. Hopefully, I won't feel like a terd again tomorrow.


    FYI, I heard that Roque Santos, having left B70, is desiging his own line of new tech suits. The women's suit is supposed to come up slightly higher in the back.

    Updated January 23rd, 2010 at 06:29 PM by The Fortress

    Running , Yoga
  19. Friday, Jan. 22

    by , January 22nd, 2010 at 03:58 PM (The FAF AFAP Digest)

    Did 30 minutes on the bike today. Nothing to rival Q, but slightly more than Speedo. :-P This was mostly warm up and to get some aerobic work in.


    oblique V ups, 4 x 25
    alternating hammers, 15 x 2 x 30
    squat X press w/ 15 lb DBs, 1 x 25 (forgot second set)
    standing single arm push on double cable machine, 30 x 2 x 10, each arm
    back extensions w/25 lb plate, 2 x 20
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill, 15 x 2 x 15, each arm
    Icarian incline level row, 2 x 15*
    broad jumps, 1 x 10
    box jumps, 2 x 10
    CF jumping push ups w/12 inch bench, 5 x 15 consecutive (this really gets the heart rate up)

    Tabata jump rope
    (8 rounds, 20 seconds @ 100%, 10 seconds rest)
    I did about 50 jumps very 20 seconds.

    * I couldn't tell how much I was lifting b/c there was no weight printed on the lever part. Here's the machine: I liked this machine --- pulling without the overhead motion involved.


    seated straight arm dips, 60 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25
    tricep kickbacks, 7.5 x 2 x 15, each arm



    I spent about 1.5 hours in the gym, and felt like I got in a solid workout. I had planned to do yoga later today, but my plans were thwarted by a gaggle of high school girls and the need to drive them about. I'm officiating at the meet tonight, so I'm hoping to get in yoga tomorrow am. Mini Fort says she will join me (if she doesn't sleep until noon).

    I'm very excited about the suit ruling for SCY, as anyone would expect. I'm anxious to get an "apples to apples" comparison of my times while altering my training regimen. I'm not doing heavy lifting this season; I can tell I've lost some raw strength already. But perhaps I'm compensating with an even stronger core and more plyos.

    One interesting note wrt Geek's comment yesterday. Mr. Fort was reading Joe Friel's The Cyclists' Training Bible last night. Friel stated that one of the most common mistakes endurance athletes make is to solider on with a planned hard workout rather than listening to their body and resting when/if necessary. That thought made me glad I revised my workout yesterday!

    Updated January 23rd, 2010 at 04:34 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning
  20. Thursday, Jan. 21

    by , January 21st, 2010 at 06:35 PM (The FAF AFAP Digest)
    So I woke up this morning and every single muscle in both arms was sore from my RA inspired med ball slamming session. Even muscles I didn't know I had ... This, I imagine, caused me to feel like a terd in the water today. I wanted to do Jim Corbeau's nasty aerobic set, but I just didn't feel nasty enough. I did manage a nasty kick set, which then set off cramps in the calves and feet for the rest of the workout. Should have done the kick set at the end of the workout, I guess. I also forgot to bring gatorade or water, which was pretty dense of me and irritating. Anyway, as Stud would say, it went thusly:


    Warm up:

    750 various

    10 x 25 twirling shooters @ :30

    Endurance Kick (this time with fins)

    30 x 25 @ :20
    1-10 = dolphin w//board
    11-20 = flutter w/board
    21-30 = dolphin w/board

    Tried to hold them all under 15. Did some 15+ on the last 10. Took 30 seconds rest between each set of 10. Ouch!

    100 EZ

    Aerobic Set:

    3 x 100 @ 2:00, 25 stroke (fly) mod fast + 75 EZ free
    3 x 100 @ 2:00, 50 stroke (back) mod fast + 50 EZ free
    3 x 100 @ 2:00, 75 stroke (evil) mod fast + 25 EZ free
    1 x 100 IM
    50 EZ

    I intended to do more, but I was cramping like crazy and it felt like junk yards. So I desisted and just did a drill set next.

    Drill Set:

    4 x (3 x 50) @ :15-:20 second RI
    #1 = breast pull w/buoy
    #2 = PLD breast
    #3 = alternate PLD breast with regular breast

    After each round, I did 1:00 of vertical evil kick.

    100 EZ

    Total: 3600


    Not my most successful workout ever, but at least I got a hard kick set in. I need to hunt for and wear my compression socks tonight. I wish I had had my G2, which I am now drinking again b/c it is gluten and lactose free.

    Then I spent a leisurely afternoon in the salon chair restoring my ginger locks to their fiery color after some anticipated first week fading. I am officiating at a high school meet tomorrow. Wondering if all the swim parents will recognize me. lol

    Tomorrow, I'm planning on gym and yoga. I need a good stretch after yesterday's hard dryland session and today's cramp fest.

    I booked my flight for Atlanta and I have informed Mr. Fort that I likely will be absent on Valentine's Day for the second year in a row.
    Swim Workouts