My USMS Page:
Rockwall Aquatic Masters ("RAM")
Hot Yoga, 90 minutes:
Felt like a good stretch out after the meet.
We had an exceedingly bossy instructor though. I don't mind being corrected on positions, etc. But I don't like being scolded if I move or whatnot. I am just not a still and soulful person. So at one point I told him that I view yoga purely as cross training and am not a perfectionist yogini or bikram addict. Shouldn't have picked on me after I had my suit stolen! (Which I am still sour about.)
I got a horrible ab cramp during one of the postures. I'm sure it was due to dehydration from the coffee & wine during and post meet. They are sooo painful.
Only had an hour to swim, so did some easy aerobic work and played with MF Dolphina.
12 x 50 w/MF @ 1:00
odds = evil
evens = double shooter
CS Kick Mountain:
dolphin kick w/board & MF
1 x 50 @ :45
1 x 100 @ 1:30
1 x 150 @ 2:15
1 x 200 @ 3:00
1 x 300 @ 4:30
1 x 200 @ 3:00
1 x 150 @ 2:15
1 x 100 @ 1:30
1 x 50 @ :45
5 x 50 @ :50
done as 25 easy speed fly + free
My breakouts were so awful, I stopped doing these to avoid becoming the Kara Goucher of fly breakouts. Sheesh.
5 minutes of vertical kicking,
alternate evil and dolphin
Total: 3000 + VK
5 x 15 stacked feet push ups
med ball slams, 12-13 minutes
single arm lat pulldown, 60 x 2 x 10, each arm
narrow grip seated row, 90 x 2 x 10
goblet squat, 65 x 2 x 15
total ab machine, 110 x 1 x 20, 130 x 1 x 25
wall squats, 2 x 1:00
handstand, 2 x :45
back extensions, 25 x 2 x 15
hanging straight arm leg raises, 1 x 15
squats w/med ball toss in the air (10 lb med ball), 2 x 15
Icarian incline lever row, 80 2 x 10
power wheel roll outs, 2 x 20
external and internal rotators, 10 x 2 x 15, each arm
seated straight arm dips, 1 x 25
Tabata jump rope
(8 rounds of 40 seconds hard + 20 seconds rest)
Yikes, this was super hard! I didn't do it in true tabata style. I was at more like a 8-90% pace and kept catching the rope in my feet. Hadn't jump roped in awhile.
Saw someone getting trained on TRX today. Looked kind of cool.
Modified a couple Geek sets today. Except after mega drylands, I didn't seem to have a super "fast" gear. When my shoulders and hammies are sore, breast with a dolphin kick is the easiest thing to do.
Main Set #1
3 x through:
3 x 50 drill @ :50
2 x 50 drill @ 1:00
1 x 25 EZ
1 x 25 fast
#1 = russian breast drill, breast pull
#2 = single arm fly, chest press fly
#3 = russian breast drill, breast pull
Main Set #2: Aerobic Kick
20 x 50 kick w/fins, done as
1-5 backstroke kick @ :45
6-10 backstroke kick @ :40
11-15 dolphin kick w/board @ :45
16-20 flutter kick w/board @ :40
Main Set #3:
4 x through
1 x 100 evil @ 2:00
75 cruise + 25 fast
1 x 50 EZ
1 x 50 double shooter w/fins
Trying to HTFU and get back on track.
I'm very annoyed I can't seem to post my blog entry from yesterday. It had my workouts for 2 days, a B70 suit analysis and youtube videos of a couple of my races. I have no idea why I can't post it; I've tried 3 computers. Edit: I seemed to be able to edit it in piecemeal. Sorry for the super long blog entry!
B70 Knee Skin vs. B70
I was mulling over the time differentials between my in season times for 50 fly/back with a textile kneeskin vs. full "rubber" nero comp bodysuit. (I don't have an in season nero comp time in the 50 free.)
nero comp = 30.7
knee skin = 31.5
nero comp = 31.7
kneeskin = 32.5
The in season swims with the nero comp were done after I had started lifting, so it's a pretty fair comparison. So the difference was .8. I made more miscues on both these races, especially fly, than my other comparable ones (see video below for fly). Also, my nero comp swims were done in a faster pool (U of Md).
I've always theorized that the bodysuits gave you about .5 for 50 yards. So it would be slightly more, maybe .6 for SCM. Adjusting for miscues and slower pool conditions, I think I was pretty close to this. If you don't make any "adjustments," I'm still .8 off in a slightly slower pool in meters.
I would like to note that I did not say even one whiney word about the lack of a tech suit at the meet. But one of my male teammates was cursing up a storm!
My 9 year old used her flip to videotape my 50 fly and 50 free, which she came to watch.
You can definitely see the two major warts on the breakout and turn in my 50 fly. I had a great reaction time on the start despite being held a long time (wish I could always do that!), but my entry was way too shallow. So with my usual # of dolphin kicks, I was on the surface way too quickly. My dolphin kicking looked less effective than usual as well; my teammate Barb noticed this as well. Don't know if I wasn't kicking hard enough or whether my belly SDKs are simply worse without the nero comp. (I didn't feel this way on back particularly, although I could add an extra kick without the nero comp.) I think I lost quite a bit of time on the breakout and turn. But what can you do when you have a goggle leak? Help Wolfy!
[ame="http://www.youtube.com/watch?v=cd4h91x5uWY"]YouTube- 50 fly Albatross[/ame]
I was right next to Pete "Nuthin But 50s" Reider. We tied in both fly and back. lol
Decent race. I did look slightly tired the second length, my turnover was definitely slower than I've seen it in the past, and I breathed more than normal. I didn't have much rest after fly, so could probably have used more recovery time. My former now not so secret 6 foot nemesis is in the lane right next to me. I got her in fly; she got me in free. We chatted a long time at this meet -- found out we both have 17 year old sons that row crew and are looking at some of the same colleges.
Oh, another detail told me by another teammate and caught on video: I lifted my head up right away after the entry. No idea why. Mental error.
You can get a brief glimpse of the "Fastest Woman in the Water," Mollie Grover, a few lanes over. Her turnover was much faster than mine. This underscores the need to do lots of fast 25s ...
Article on Vitamin D: http://www.eatmoveimprove.com/2009/1...-at-vitamin-d/
Updated March 23rd, 2010 at 08:25 PM by The Fortress
I had a great night's sleep and felt the best I have in a long time in the morning. Felt good in warm up and won the battle of the new non tech suit (almost gave up, but prevailed after 25 minutes or so). It was fairly comical -- there were signs posted everywhere saying "Remember, No Tech Suits!"
Unfortunately, I had probably my worst pool experience breathing wise ever. After warm up, I was hacking up a storm and wheezing the whole meet. I moved outside mid way through the meet, and this seemed to help some. I was SO glad I was only doing 50s in light of this. I think because of this, though, I was not really tuned in mentally and had some execution issues.
50 back, 32.5
I was pretty happy with this time. It was a solid swim. I was fussing with my cap at the beginning of the race though and spaced out on the start. The starter was holding everyone a LONG time. I had a bad reaction and got off slowly, which is uncharacteristic. I then just mindlessly started counting kicks -- as if I was doing a shooter in practice. I got to 14 and thought, holy crap, took another kick and hurried to the surface. Wolfy said I was right on the 15 meter mark and had a good breakout. Mollie said definitely one less kick. My cap was also slowly coming off the second length, which felt weird. In sum, I thought it was a pretty good time considering I had been sick the last 2 weeks and was not wearing a tech suit.
50 fly, 31.4:
My stroke felt good. Too bad noting else worked! lol. I dove in and my right goggle lens leaked. I took too many dolphin kicks, was kicking at the surface and had an awful breakout. Speedo saw it in all its glory. Because of my goggles, I couldn't pick up the wall. I think this was perhaps the worst fly turn I've ever done; I kicked in two yards instead of taking another stroke. My teammate said I easily lost .5 on the turn. Had a good second length. If I had had even a mediocre breakout and turn, I think I would have been 30+. So the time isn't too bad considering.
50 free, 29.2:
I was feeling the effects of the breathing problems at this point. Had a lackluster swim, took 3-4 breaths instead of my customary 2, and felt like I was flailing and dying at the end. Barb said I looked "tired" on the 2nd length.
200 Mixed Free Relay, 1:55:
Swam with William, Barb and Speedo. I led off and completely missed my turn. Ouch! Speedo had a great leg on this relay.
Saw a lot of great racing at the meet. The 100 IM was fun to watch. Chris needs to get a lesson on the Roddin turn from Mr. Roddin himself. Jeff just smoked everyone on that transition turn. He and Speedo had a great race in the 50 free as well. Speedo needs to realize that he's a sprinter not a distance geek despite all his short rest training!
Funny meet tidbit. I was in the same heat for 50 back and 50 fly as my friend with the forum moniker Nuthin But 50s. After much trash talk, we did the exact same time in both events. lol
Went to the Social afterward, which was much fun and gossip filled. I ate a lot of salad and fruit and looked longingly at the pasta.
The only real downer of the meet was that I got home and found my B70 had been stolen. I remember showering with Barb and struggling out of it and putting it on top of my swim bag. Big mistake in retrospect. I then went off to dry my hair etc. Then there was a huge influx of swimmers and swim moms into the locker room. I packed up thinking I was throwing my towels etc on top of my suit. Got home, no suit. I haven't had a suit stolen before. Really a bummer as I only got to wear it once and was counting on using it for the LC season. I feel like I've spent enough money on suits for awhile. Not inclined to replace it right now.
It was a fun meet -- as always! My only criticism is that the starter sucked. We were held a very long time on the blocks. I think I made a mistake by warming up in the diving well (which I love there) and not in the competition pool. I think I would have had better turns if I had done that.
Summary: Not bad considering, and there's not much one can do about a goggle problem. I think my ability to improve in the sprints, at this point, is severely limited by my inability to do starts at practice. I may just have to start doing 25s diving from the side of the pool. Even if I went to Mason during the week, the pool with blocks is always closed during the 12-2 lap swim. Im going to beg Wolfy for a private coaching session if he can fit it in.
I find myself wishing that, like Chris, I didn't have a meet until Nationals. After the last month, I'd like to just buckle down and train without interruption. I'm worried Zones will really interfere with this, and cause me to be wiped out the week after. So I'm unsure how to approach Zones and how many events to swim. I can't really skip the meet as my team is hosting! And it is a good opportunity to get block work/speed work. Not sure how to proceed ...
I actually don't feel too sore today. My throat and chest are a bit ravaged from all the hacking. I'm hoping to go to hot yoga later for a "detox."
Oh, and just for Geek. I have found my version of the "flaxative." Flax seeds don't phase me, but liquid magnesium does. But at least I avoided the dread calf cramps this meet.
Updated March 21st, 2010 at 04:16 PM by The Fortress
I just did a meet-ish warm up as well:
200 fly drills
4 x (4 x 25)
#1 = easy speed fly
#2 = EZ
#3 = shooter on back
#4 = EZ
3 x (25 AFAP + 75 EZ)
Still feeling plagued by allergies, but whatevah. Mr. Fort, who is now home, said, "You better ratchet down your expectations." I laughed because I don't really have any for this meet. Which, in reality, is kind of a bummer because I have always enjoyed this meet and swum pretty well. I will still enjoy the meet! But I have no idea how my 50s will stack up timewise. And that is complicated by the suit change.
Speaking of which, HOLY CRAP!!!!!! I opened the box with my B70 Nero TX in it, and it looks like it was made for my 9 year old. No jokes. I showed it to Mini, who laughed. It looks demonstrably smaller than her/our Speedo Elite suit. When I held them side by side, there seemed a few inches difference in length. (So perhaps Big Noodler is right and the suits stretch out ASAP and are no good after a couple meets?) I am going to bribe Mini to try it on for me the first time, at least that's my plan. It looks like it would take multiple tries for me ... The straps look stretchier than the Pro and, like the new Speedo, there are no seams.
Edit: OK, Mini got the TX on in 5 minutes. I have no idea how she does that ... It seems to fit/look pretty much like the Speedo. It looks smaller in the chest area (good for me) and the legs are almost transparent, so I think the fabric is slightly different there than on the Speedo. Alright, my turn to try it now shortly. It will take longer b/c I have a bigger ass from all those squats. Lovely. I'm sure Julie's "2 words" will aptly describe the result.
And yay! Glad the meet doesn't start till 3! Sleepin' in.
Oh, I asked my doc about ExFuse7, which I noted yesterday some athletes were using as recovery tonics. He said:
"Basically it is a good drink, but experts say it may not be any better then
antioxidants in foods like blueberries and blackberries/ pinapple and other high
antioxidants. Antioxidants by these industries are measured by Orick value
(spelling? ) which works well in the petri dish but no one has shown this
relationship to be true in the human cell or body. None of these products are
100% organic or standardized fully."
Updated March 19th, 2010 at 06:42 PM by The Fortress
200 fly drills
10 x 50 double shooters w/MF @ 1:00
4 x 25
odds = fast evil w/ MF
evens = EZ
1 x 50 AFAP evil w/MF
went high 29
4 x 25
odds = AFAP free w/fins
evens = EZ
1 x 50 dolphin kick w/board & MF
tons of calf cramps, ouch
forgot to take magnesium (Sports Legs) before working out
ART, 30 minutes
My doc commented that I was tight. Not surprising since I've been too tired and lazy to stretch. hehe And there was some soreness in the "fly-back" muscles. I think this is just due to the fact that I spend about 75% of my swimming in a streamline position.
He did say it was good that I laid low and didn't overdo it this week. I only hope I can overdo it next week! I'm penciling in a bikram class for the day after Albatross.
We discussed supplements again briefly in light of the "snake oil" articles from the Post. He hadn't read them, but did say that the problem with the supplements used in those studies to test disease prevention is that they are of OTC not medicinal grade strength. I wish there was more research done on the benefits or lack thereof of supplements for athletic performance. But, gee, I guess disease is more important.
Here's an article I saw about nutrition (as opposed to supplementation) for athletes: http://www.active.com/running/Articl...tm_medium=feed
I read some of the comments on this article. It seems runners are using the following for post workout recovery: Advocare, https://www.advocare.com/10015953/St...lavor=B&size=P, exFuse 7 PROformance, http://www.extractfuzion.com/shop/vi...=1&productid=4, and Body Fortress Advanced Whey Protein, http://www.substancereviews.com/supp...r-ratings.html. Looks like a couple of these have creatine in them. I didn't realize Advocare products had that ingredient ...
Jimi is pitching a story to Men's Health on PRP. http://www.treatingpain.com/diagnosi...ch-plasma.html; http://www.terumo-cvs.com/optimizing...elet_gel.shtml. As far as I know, I'm the only masters swimmer that has attempted that for shoulder repair. But, sadly, since I am a chick, men's health doesn't care about my experience ... lol. So Jimi may try to experiment on himself!
Article on Caffeine: http://www.psychologytoday.com/blog/...ee-ladies-only
Article on late night snacking: http://www.examiner.com/x-10302-Phil...-healthy-foods
I am bored to death with feeling sickish, tired and doing dreadfully dull workouts. I'm mostly recovered, but now feeling allergy symptoms in the ENTs. I'm reverting to an Ande-ism and have resolved to just "act as if" I'm perfectly healthy and ignore all symptoms of any Jimi type malaise. So there.
I'm not looking forward to trying on my kneeskin, which I hope does, in fact, arrive tomorrow. Julie Mulie already tried hers on and was traumatized by the experience. I expect to be as well. I've always said that kneeskins were NOT the way to go!
Updated March 18th, 2010 at 11:59 PM by The Fortress
200 fly drills
20 x 25 shooters w/MF
1-10 on back
1 x 50 AFAP back w/fins
blew past the 15 meter mark on the first 25 though
1 x 50 evil @ 90% (working on long streamlines)
3 x (25 AFAP free + 50 EZ)
some freestyle turns at race pace
Still gradually improving health wise. Geez, does it have to take so long?! Still having some nasty sinus pain too, so heading back to the neti pot. I don't like to use my pool as a gigantic neti pot like Jimi.
I'm slightly gruntled by my training in March. I feel like I've gotten somewhat off track. I'm trying to placate myself by noting, as Speedo and Chris have, that sometimes the body needs a break. Still, I'm ready to get back to regular training. I think I'll add back some aerobic work for a few weeks, but still focus on speed and strength in both the pool and gym. It's hard to believe it's only 2 months until Nats!
WRT drylands, I saw a mention of a "snatch balance" exercise on the Cross Fit facebook site. I asked for and they sent me a video. [ame="http://www.youtube.com/watch?v=DrYjUy1BiI4"]YouTube- CrossFit Snatch[/ame] Looks like it's worth trying, a nice variation of a couple exercises.
And great news wrt to my B70 customer service issue. After sending a third email, I got an email from the Pres of US Ops asking me to give him a call and I spoke to him last night. He apologized for the confusion/delay in my order, and mailed me both a new nero comp and a nero TX kneeskin. I am thrilled! I will get to try out the new B70 kneeskin at my meet this weekend. I asked Mini Fort about her Speedo and, as mentioned on the forums, she did say it stretched out very quickly.
The rest of the day is super super busy. I have 4 kids practices to chauffeur around too, as Mini has added travel volleyball to the schedule. I will try to stretch tonight. I simply haven't had the energy for it on other nights. I have an ART appointment tomorrow, so I guess the timing for that is good given my delinquency.
150 fly drills
20 x 25 shooters w/Dolphina & Fortina @ 15-10 RI
odds = on back
evens = on belly
1 x 50 AFAP double shooter on back w/D&F
6 x 75 @ whatevah
odds = 25 AFAP flutter kick w/board + 50 EZ
evens = 25 AFAP free + 50 EZ
4 x 50 @ whatevah
odds = 25 fast russian breast drill + 25 EZ
evens = 25 long evil pullout + 25 EZ
Feel about the same. Super tired, but at least headache is gone. I was happy to go a 20 in my fast 50. Though I guess maybe Dolphina is super powered no matter one's physical condition.
I looked up my 50 times swum at the Albatross meet in a Pro bodysuit. They are:
50 free: 29.2
50 fly: 31.4
50 back: 33.8
I'm aiming for around those times. 50 free is probably the most suspect b/c, for some reason, when I'm sick, freestyle feels like the first stroke to go. I lose any smoothness and start bouncing. Plus, there's not much time between the 50 fly and 50 free.
Here's the psych sheet: http://www.pvmasters.org/albatross/psych10.htm
I'm about to sign up for the Sunfish meet at he Freedom Center. Going to swim the 50 fly, 100 evil (as part of a 200 again) and either the 50 breast or 50 free, whichever I fancy to swim that day. I am going to try the 50 fly as a no breather (well, except for the turn). I won't rest for this meet; I'll essentially use it as a lactate workout and to practice starts & turns.
I'm getting excited about rowing season starting. FortSon's first race is March 27 and he's the stroke for the lightweight 8. Only one more swim meet left, Sectionals, then the USA-S winter swim season is in the books. Thank god for that.
Who drinks: http://latimesblogs.latimes.com/boos...g-alcohol.html
Exercise addiction: http://timesofindia.indiatimes.com/l...ow/5219642.cms
Rest intervals at the gym: http://www.independent.ie/health/die...e-2091691.html
DST Sucks: http://www.chicagonow.com/blogs/toda...ur-health.html; http://latimesblogs.latimes.com/boos...ts-sleep-.html
Running sucks: http://www.mbodystrength.com/rucohowbrare.html
Glucosamine/chondroitin don't work: http://www.washingtonpost.com/wp-dyn...031502115.html
Updated March 16th, 2010 at 08:59 PM by The Fortress
Slightly better today! Still excessively tired and headache-y, but otherwise improving.
10 x 50 @ 1:00
done as 25 back shooter + 25 EZ
10 x 50 @ 1:00
done as 25 EZ speed fly + 25 EZ
2 x (25 AFAP free + 50 EZ)
I didn't feel terrible in the water. I actually feel worse out of the water. I feel like I'm carrying around a 30 lb weight and lacking some cognitive function. But I think the fatigue and headaches are characteristic of that piggy flu thing I didn't get vaccinated for. Poor FortSon is getting sick. But he's already had piggy flu once. I hope he can't get it again, but I think I've read that that's possible.
I'm scratching the 100 fly this weekend. I will send Jeff an email to that effect, as I don't see the psych sheets up yet. I just can't swim that event after having the flu. I'm still not remotely fully recovered. I hope I get a chance to swim it in SCM at some point this year. It's usually just a once a year event for me, as SCM meets are so few and far between here.
I can't wait to be fully recovered and go back to serious exercising. I feel fat and flabby and out of shape. Blech. I miss my drylands!
I was also forced to run around a lot today, and I hope that doesn't cause any relapse effect. You don't get to stop being mommy when you're sick.
No change, except for my head cold feels better. I think I have some version of the flu, since I still have a fever and funk. I couldn't get up for even a small swim today. As I understand it, the flu usually hits you like a ton of bricks, very fast. That's basically what happened to me. I was swimming fast one day and very sick the next.
I know this is a typical paranoia when you're sick, but I feel like I am totally out of shape and have lost all conditioning after some relative rest and then getting sick ... We'll see. My daughter, who is in a funk herself, says I shouldn't swim next weekend because I'll be disappointed swimming after the flu and in an inferior suit. She must have been talking to Jimi! If I'm over this, I'll probably still go and swim my 50s just for fun. I'm not so sure about the theory of "sick + rest + subsequent PBs" as it applies to masters though.
On an odd note, one of Mini's friends at Senior Champs was DQ'd for "unsportsmanlike conduct." I asked Mini about it. Turns out, her friend was DQ'd for wearing an FS II kneeskin that she didn't know wasn't on the approved list. Of course, the FS II is actually slower than the Pro/Pro-Elite that most are wearing, so it makes no sense ... And, grr, my kid snagged her (our) kneeskin on something during warm up and there is a hole in the first layer of material. Wow, got a LOT of use out of that suit, which was almost as expensive as a real cheatin' B70 ... And I had been planning on wearing it next weekend.
No matter what, I'm going to drag myself to the pool tomorrow. Going to attempt to do some RC exercises for 5 minutes now.
1. I reviewed Elise's criteria for whether one should exercise or not: http://www.cnn.com/2009/HEALTH/03/10...out/index.html. I probably should have stayed home. But I haven't lurched into bronchitis quite yet, so I did a very easy swim. I often feel less congested after swims and do now. But I feel very weak and tired. Saturday around noon is an absolutely horrible time to go the Rec Center -- children, noodlers, different classes. The noise level is astounding. It made me realize how peaceful and quiet it is when I swim in the early afternoon during the week.
2. Another diet book emphasizing plants -- http://latimesblogs.latimes.com/booster_shots/
3. FortSon took his SATs for the first time today. Really hope he did well; his practice test results were good, but he said it was long and hard.
4. One of Mr. Fort's colleagues is gluten intolerant. She has terrible problems with dry eyes, which her doc says is another sign of a gluten problem. Just another thing to blame on gluten!
5. I was perusing Rowing News this am. There was an article on what to eat an hour to before exercise. One option was a protein smoothie -- with whey/hemp protein, flax seeds, coconut water and fresh and frozen fruit.
5. Back to the couch ... I watched The September Issue yesterday, which was interesting. I have A Serious Man, the Coen brothers film, to watch today. http://www.washingtonpost.com/wp-dyn...100803113.html.
Still a couch potato. Still neti potting. Still not swimming. My face hurts, which I hope is not a precursor to a sinus infection. This was not the kind of "rest" I had anticipated before my meet next weekend ... and I hate not being able to exercise. The meet is still a week+ away. But I definitely won't swim sick -- not worth it unless it's a taper meet. Glad I signed up for a lot of 50s!
Here's an article about body fat analysis that I thought might interest Q and Tim:
And an interesting article on dieting myths:
I thought Gull's article on circadian rhythms and athletic performance was good too.
I didn't think my night owl tendencies were all in my head!
And for recovery after runs:
Updated March 12th, 2010 at 06:32 PM by The Fortress
Well, this cold hit me like a ton of bricks and I am practically immobile. I am a couch potato; all thoughts of exercise have vanished. I think this is the kind of cold that will take some time to recover from. I just hope I can get out of bed to go to my kid's meet tomorrow am.
The good news is that, despite some people's public gloating over my suit problem, I have ordered a new suit. And -- thanks to the fabulous Eney Jones -- I have a new back up B70 in my size, a leftover from her high school team. So I will be well clad at my champ meets and covered in the event of a blow out, no thanks to B70 customer service though.
1. Here's a variation of burpees, called "warrior burpees" that looked interesting:
[ame="http://www.youtube.com/watch?v=LMsSqEWndWo"]YouTube- Body Weight Culture.com-Warrior Burpees Workout rosstraining[/ame]
2. I also ran across this article on papaya, which I love:
3. Cutting Edge gear: Check out this cool 2010 tri gear from 2XU:
4. Eat your veggies!
5. Sprint Advice: I also have to record Michelle Chow's absolutely excellent sprint advice here so that I can re-read it. Thanks Michelle, you rock!
Remember EVERY race starts with a dive. Or a backstroke start. Not just the 50 free. You knock 1/5 second off your start and breakout, that is 1/2 second of any event. Welcome to 59.50!!!
You have one fast turn in a 50. But you have THREE in a 100. Even more reason to work on your turns!!!
How to do it? Try these!
Do 6 x, 8x, or even 10x if you can handle the body jarring - dive/breakout/FOUR fast strokes. Emphasis is on gettting the right angle of entry, streamline position, and up and into your race pace immediately, then shut it off. I find that doing 25's or even 12 1/2's sometimes inhibits me from getting that real blast-off feeling. It may not be practical to always do dives, but if you only do fast stuff from the wall.....you aren't starting from the wall in a race! NOT the same angle!!
It sounds like your problem isn't so much getting the arms going, but if you have bad starts and splatting-turns, you are essentially doing 3 races from a dead start each time (at the official start, again when you break out, and once more after your turn). If you are "flailing" as you say, it may be because you haven't "set up" your initial momentum, so you have no choice but to start flailing to get your speed.
Turn work: break it down completely. Start at the wall, get under the water in the EXACT streamline position (feet on the wall) you would PUSH OFF the wall on a flip turn. Take a big breath, now! Get under the water, and start from a DEAD start, and PUSH off, kick, break out, and take FOUR strokes. Same theory. You will feel EVERY inefficiency from a dead start.
3. Reverse it, and practice going into the wall. Do it with stopping with your feet at the wall, or do the turn pushing off on your back. I like to focus on staying in alignment and not getting lazing and slapping my legs every which way and what the heck are my arms doing?
Start with both hands on the wall. Kick freestlye, really hard, no breathing! Then have someone randomly yell, GO! and then you do an open turn as fast as you possibly can, kick off the wall, and take 4 fast strokes. It works best kicking freestyle, turning and going fly or breast.
Dive, dive, dive. Again, it's part of every race! I usually take a day and do all those special things by myself. If you do 1 dive a day, that's hundreds a year. It will make a huge difference.
Underwaters. I am a huge fan of these. I usually do 25's underwater right after my basic warmup (400 or 500). Usually 4 x 25 on 45 or 1 minute (SCM). I use that time to do a "body scan", and think about my joints loosening up, and to relax from my hectic schedule, and open up my lungs.
Mental toughness! Do you know your breathing pattern for your 50 and 100's? You should. Do you execute them, without fail? In a race, do you know exactly where you are? These are things you can train your mind. It requires no physical effort! I like that!
Think of it this way: You have to find the right 10 hits to put on your greatest hits album. You have to pick and chose the best (or lowest hanging fruit) 10 things to do that will maximize your performance in your chosen events, and you cannot have a profound weakness in any one area. Doing things you are already good at isn't going to make you better - but doing the things you really hate and are not good at will improve your performance! (And while I am on my soapbox - if you are doing "drills" on the same interval as you swim, then you either aren't doing them right or you are doing drills you are already good at, so pick something else! And don't swim on my feet! Grr!)
Think about it this way: start & breakout & 4 strokes? 15 meters. In & out of 3 turns? 3 x 10 meters = 30 meters. The finish? 5 meters. That's 50 meters, or HALF of your race!!! I would classify these as more in the "mental" category - simply because it is a LAPSE of attention here that will impact your peformance. The middle swimming bits - you almost never hear people say - "I forgot to swim fast in the middle!" or "I really blew the middle swimming bits but I did hit my start, turns, and wow, did you see that finish?"
Updated March 11th, 2010 at 06:30 PM by The Fortress
Woke up with a head cold today. Seems to be going around according to forum comments. And it serves me right. I've been bragging all winter about how, while I was surrounded by sick kids, I've been perfectly healthy. Jimi would say this is superstitious, but I somehow think it is linked to the precipitous rise in temperature from 30s to 66 the last couple days. I did slog off to the gym and do a paltry dryland workout.
windshield wipers, 1 x 25
elevated hip raise/pulse ups, 1 x 15
elevated push ups, 2 x 15
Icarian incline lever pull, 80 x 2 x 10
dead bugs on bosu, 1 x 25
hip hinges w/12.5 DBs, 1 x 15, each leg
squats throwing med ball, 2 x 15
hanging straight leg raise, 1 x 15
prone scapular scrunches, 1 x 25
internal and external rotators, 10 x 2 x 15, each arm
seated straight arm dips, 60 x 2 x 25
I was really looking forward to a long steam after this. But, to my chagrin, the steam room was broken. I intended to go home and do P90X Stretch this evening. But after all the to and fro-ing with the kids, I'm too beat. I'm going to lay on the couch and watch vapid DVR'd TV instead. I'm hoping a good night's sleep will prevent it from worsening. Otherwise, I'll likely do a recovery swim tomorrow or take a day off.
I still haven't heard from B70, so will call Megan tomorrow. Jim C. was making fun of me by saying they didn't have any kids' suits left. lol. I'm going to order another tech suit tonight as a precaution.
I'm kind of excited! There had been another meet added to the PV masters schedule at the Freedom Center on April 10. http://www.vaswim.org/meets/2010/SUN...ril%202010.pdf. And warm up is not until 10:00 am. I plan on only 2-3 events: 100 breast, 50 back, 50 free. I would've liked to try my no breather 50 fly, but that's right after the 100 breast, so that will have to wait for Zones. This is a fairly fast pool only 40 minutes away, so it's a much better option for me than the Warrenton meet this weekend.
Because I am a viciously competitive sort, , I did check to see whether some of my times made the FINA Top Ten. I improved over last year and had my first FINA TT in 100 fly.
2nd, 50 back, 31.1
3rd, 100 back, 1:09.8
3rd, 50 fly, 29.6
9th, 100 fly, 1:09.8
8th, 50 free, 28.20
8th, 100 IM, 1:11.5
1st, 50 back, 31.99
8th, 100 back, 1:14.6 (kinda shocked to see this here as it was my double calf cramps swim at Nats)
3rd, 50 fly, 29.7
6th, 50 free, 28.5
The event I improved the most in was my SCM 100 back. Looking forward to checking up on some of my friends.
Oh, and my trusty smoothie blender finally imploded this am. (Mr. Fort and I were just chatting about how it was likely going to be history soon.) I was covered in a blackberry based smoothie -- blech! I think I'm going to buy one of those Vita-Mix blenders.
5 x 100 single arm fly @ 1:45
10 x 50 double shooters on back w/MF @ 1:00
9 =AFAP (went 20 or 20.5)
10 x 50 @ 1:00, done 25 fly w/fins + 25 EZ
1-8 = easy speed fly
9 =AFAP (went 24ish)*
10 = EZ
* I did this 50 fly a no breather except for a breath at the turn. I think I'll swim it this way at Zones. Don't think I can do it in meters, but seems doable in SCY.
6 x (25 breast + 25 EZ)
working on long pullouts
3 w/fins (got to about 17-18 meter mark)
3 w/o fins (got to 13-14 meter mark)
6 x (25 AFAP + 25 EZ)
AFAPs = 3 fast free, 1 evil, 1 doggy paddle drill, 1 flutter kick
Didn't get to the gym today, but plan to go tomorrow for a short workout. That will be my last gym session before the Albatross meet on March 20, where I'm signed up to swim the 100 fly, 50 back, 50 fly and 50 free and a 200 mixed relay. https://www.clubassistant.com/club/m...1409&smid=1992. I'm glad Jeff Roddin has the foresight to keep the 100 fly first; otherwise, the likelihood of me scratching increases dramatically. If anyone hears me mumble about this before the race, feel free to escort me to the blocks!
I had a good night's sleep last night and felt much better today, especially in the water. Two CVDB workouts in a row felt great! However, I'm a total delinquent on stretching and RC the last few days.
Wanted to share a couple things from other forumites. In case you didn't read Jim Corbeau's blog, he has some great ideas for "back half" sets:
(a) 50 FR swim on :40 @ 75%, 50 BR swim on :40 @ 85%, 25 BR swim @ 100%, rest 1:00-1:30. 6-8 of these.
(b) 50 BR swim @ 80% w/ 10 sec rest, 75 BR swim @ 100%, rest 1:00-1:30. 4-6 of these.
(c) 50 BR swim @ 80% w/ 20 sec rest, 25 BR swim @ 90% w/ 10 sec rest, 50 BR swim @ 100%, rest 1:00-1:30. 4-6 of these.
(B is the worst by far in terms of pain.)
Plus this from his old college coach, who now works only with the Cal BRstrokers:
I also quizzed the famous RA about his fav lactate set, which is broken 100s consisting of: 50 @ 1:00, 25 @ :30, 25 kick @ :30.
He told me he does them at a 10:00 send off, with a 200 EZ between each one and usually does 4-6. They must be done all out to the point of nausea. Well of course! lol
So I see this set in my future soon. Possibly on Thursday if Speedo is feeling like lactate work or on Friday.
Kirk Nelson clued me in on the forum that FINA tabulations for SCM and LCM are in. http://www.fina.org/database/main/tabulations.php.
I haven't looked up all my times yet, but I did check on the 50 back LCM I swam at Indy. Very psyched that it held up, even if rankings are meaningless! This is my first time ever with a #1 FINA ranking, so I am pretty darn happy. This will definitely help me get over my gluten induced funk.
[45-49]50m Backstroke Women Long Course
Rank Full Name Country Time
1 LIVINGSTON Leslie USA 31.99
2 HIRAISHI Shizuko JPN 32.08
3 PIPES-NEILSEN Karlyn USA 32.79
4 SEICK Karin GER 33.37
5 WARD Lisa USA 33.97
6 JENKINS Valerie USA 34.18
7 ERMISCH Sybille GER 34.27
8 ALWINE EDER Maria ITA 34.33
9 SCHRIGER Joan USA 34.38
10 HIGURASHI Masami JPN 34.53
Edit: Checked quickly: The only pattern I can discern is that I'm better in 50s in LCM (no turns) and 100s in SCM (not as far). lol
Here's an article dissing them: http://www.consumerreports.org/healt...strike-out.htm
Here's our USMS staff! Geek, notice the framed cap collection.
[ame="http://www.youtube.com/watch?v=XkJxBm-jsLc&feature=player_embedded"]YouTube- Meet our USMS Staff[/ame]
Updated March 10th, 2010 at 01:23 PM by The Fortress
6 x 100 @ 1:45
odds = back kick
evens = russian breast drill
8 X 75 @ 1:30, done as 25 twirling shooter + 25 EZ + 25 EZ speedy fly
3 x (50 AFAP back w/fins + 100 EZ)
went 23.5, 23.5, 24 ishes
6 x (25 AFAP + 50 EZ)
2 free, 2 breast, 2 fast doggy paddle drill aka Geekity freestyle underwater recovery drill
Shifting into Sprinticus-CVDB mode. I was surprised I was as fast as I was today given my bad night of gluten coma and some insomnia. Still not sure of my plan for the next 10 days. If I follow my pre-Albatross plan from last year, I'm due for a massage. lol. I guess I will do drylands with somewhat less than my usual fervor tomorrow and then knock off starting Sunday. I am feeling less motivated than usual.
I guess I should set some goals for the Albatross meet. Ideally, I'd like to be faster than my previous untapered (but slightly rested) times wearing my Pro bodysuit. I'm wondering if I can successfully temper my expectations to reflect non-B70 times. Or whether, as Jimi believes, some psychological deflation from the lack of tech suit is inevitable. I certainly won't expect to go near my NE Champs times -- I always swim faster tapered in Dec. than at this meet. Should be interesting. I do love this meet, though, for the fact that it's in the AFTERNOON. Yay!
And I still haven't gotten my replacement B70 or received a responsive email. I'm sending another tonight. This could be the first instance of bad customer service I've had with them.
Here's kind of a nice twist to put in your back extensions: [ame="http://www.youtube.com/watch?v=BMGtQK9hUJA"]YouTube- Rotating Hypers[/ame]
Updated March 8th, 2010 at 11:22 PM by The Fortress
I slept through my team practice. I haven't slept well the last couple nights, and needed a lie in. Mini Fort needed to swim this afternoon anyway, so we went together. And swam right next to Cage Fighter, whose shoulders are not improving. (But his underwaters are!) He's headed to my ART chiro who's a miracle worker. I just did some basic aerobic work with a little speed today. It's hard to get in a real quality workout at the Rec Center on the weekends b/c of the crowds.
8 x 25 shooters on back @ :30
10 x 100 @ 2:00
1-5 = breast kick w/Mini's breast fins
6-10 = russian breast drill
10 x 100 @ 1:45
1-5 = backstroke kick
6-10 = 50 back + 50 breast w/Roddin turn
20 x 25
odds = AFAP (5 swim, 5 kick)
evens = EZ
I still feel funky in the water. Not fast. I'm going to start blaming everything on gluten instead of hormones.
Poor Mr. Fort make roast beef and roast veggies for dinner while I was swimming. He said he put in gravy master; I google and it says gluten free. So I eat. In fact, as I found out while cleaning up, he put in Kitchen Bouquet, which contains traces of gluten. Immediate rash, itching and gluten "baby." This problem is starting to take a toll on me psychologically. And could be why I'm feeling tired or could be worsening my anemia. I've just been miserable for two weeks. Kinda depressing as I head into champ meet season. I'm not sure how to prepare for my next meet in 13 days. As Chris thoughtfully noted in his blog, it is difficult to train with intensity from mid-Dec. to late May without an extended break. Perhaps I need one for Albatross. Or at least I need to take a break from the crushing drylands for awhile and go back to training like CVDB.
Back to my scratching. My only consolation is that Christophe Waltz won Best Supporting Actor -- I thought he was brilliant in Inglorious Basterds. (Though Stanely Tucci was also brilliant as per usual in The Lovely Bones.) I'm picking Hurt Locker over Avatar for Best Picture. At least I preferred it. Sandra Bullock looks absolutely beautiful!
Updated March 7th, 2010 at 11:04 PM by The Fortress
Back to my usual routine, but didn't overdo it at either the gym or pool today. And still plan on taking a rest day tomorrow!
cable twists w/yoga ball, 50 x 2 x 15, each side
squats swings w/25 lb plate, 2 x 15
overhead squats, 45 x 2 x 15
chest flys w/lunge on cable machine, (?) x 1 x 15
body rows, 2 x 15
hanging straight leg raises, 2 x 15
bent over DB fly, 12.5 x 2 x 15
seated straight arm dips for RC, 60 x 2 x 25
external and internal rotators, 10 x 2 x 15, each side
Set 1: Fast + Aerobic Swim
6 x (25 AFAP + 50 EZ)
3 evil, 3 free
still don't feel too speedy on these
10 x 50 @ 1:00
odds = 25 easy speed fly + fly drill
evens = russian breast drill
Set 2: Fast + Hypoxic Kick w/MF:
6 x (25 AFAP belly shooter + 25 EZ)
10 x 50 double shooters @ 1:00
(cruised around 26s)
Still feeling pretty energetic, but had trouble with cramping again today. I think I failed to drink enough water last night and this am. I also think it was due to the fact -- WARNING RANT COMING -- that I was effen glutened again last night at the swim team banquet. I'm so unspeakably sick of this problem. I hate the fact that it's almost impossible to go out to eat and have anything except salad. I hate that I can't walk in my house and just eat whatever when I'm starving. And I am sick to death of the symptoms. I don't seem to be making much forward progress. RANT OVER.
I saw Cage Fighter at the pool today. He has tendonitis in both shoulders. This is what comes from swimming distance with the FISH, I fear. I advised him to try ART (that recently helped another one of my friends with tendonitis), ramp up the RC exercises and just kick for a few weeks.
I saw one of the swimmers at the Austin Grand Prix was using this high tech foam roller to "prep" for his 100 breast final tonight. http://tweetphoto.com/13358504.
This is sort of interesting too. http://www.boston.com/news/health/ar...exercise_pros/. I do seem to know a lot of people, and masters swimmers, that have personal trainers.
I see Alice and Wonderland and a science project in my future this weekend ...
At last! I woke up today and didn't feel exhausted. So I think the 3 days of active rest were helpful in shaking off some of the symptoms of possible overtraining. Met Speedo at Oak Marr for a lunchtime swim, and we did a quality workout. This is a modified Geek workout that I've done before. Love it!
SCY @ Oak Marr:
Main Set 1:
3 rounds of:
4 x 25 fast @ :45
These were sort of like broken 100s. I did rounds 1 & 3 with my MF Dolphina and went 9s. Did round 2 free w/fins. Not sure on all the times, probably a couple high 10s and low 11s. My free doesn't feel all that great.
Main Set 2:
2 rounds of:
1 x 50 @ 100 pace @ 1:15
1 x 50 EZ @ 1:15
2 x 50 @ 100 pace @ 1:15
1 x 50 EZ @ 1:15
3 x 50 @ 100 pace @ 1:15
Speedo did the 50s with a fast middle 25s and AFAP turns, which was a great idea. I need to do this too and more speed play generally, but wanted to do some race pace work today.
Round 1 was backstroke w/fins. My target 100 pace with fins is, I approximate, a :25, possibly faster. I hit all 6 50s at 25.
Round 2, I intended to do all fly/back. But, because of a noddler joining my lane, I went the first 3 fly-back (25, 26, 26) and the last 3 back (25, 25, 26).
Pete left to return to work and I did a couple drill sets.
8 x 50 russian breast drill @ 1:05
8 X 50 fly drill @ 1:00
odds = chest press fly
evens = single arm fly
I felt like I got in a good quality workout with some speed. I'll be shifting even more into speed work this month. I may rip off a 10 x 25 AFAP set tomorrow. I'll see how I feel after am drylands. I lucked out today. My son's crew practice was cancelled, so he took Mini to the gym for a workout. I absolutely hate lifting right after a hard swim.
The sun finally shone today after days of perpetual gloom. I can't wait for Spring!
I had a hilarious convo last night with my 9 year old's swim coaches after practice. One was walking around in a boot and I asked him what happened. He said he incurred a stress fracture from running. I told him the same thing happened to me, causing me to become a masters swimmer. He looked at me horrified, and said that, after one more year, he was hanging up his suit and would never ever swim again. Just couldn't take any more of the gawd awful yardage. I told him I only swim 15,000 or less a week. His eyes lit up. Then I told him we get to do all the 50s and the 100 IM. More smiles. Bulb goes off in head. I told him to take 10 years off and come back. I know that's one thing I enjoy about masters: training like a true sprinter after a youth of mega distance and ditching all the long events I swam every meet back then. Yes, I swam 200 fly virtually every AAU meet ...
I'm going to Mini's high school swim & award banquet tonight. I can see salad in my future. I may try and stretch later tonight. Edit: Mini won the RingLeader/Future Leader award. I think this reflects her supreme bossiness + extroversion.
Yoga as Cross-Training for Running: http://www.vancouversun.com/health/d...773/story.html
Read this today:
"We all have those nights when we just canít get to sleep. Studies continue to suggest that eight hours of sleep is the average that most people need. Sometimes our lives just donít allow for this amount of time.
Many experts put sleep in the same category with diet and exercise in terms of importance for health and fitness. In the American Journal of Epidemiology we are told that although we know that eating 10% more calories a day can add 15 or more pounds in a year, we donít understand that sleeping 10 % less carries a similar risk for weight gain.
Some studies indicate that women who sleep five or fewer hours a night are one-third more likely to gain 33 pounds over the next 16 years as compared to those who get seven hours of sleep.
Not only can sleep help keep off the pounds, it helps prevent cancer, and heart disease. Enough sleep can improve memory, keep colds at bay, and help us get in a better workout.
Itís time to start planning your sleep as you would your workout and diet."
And here's a funny article by George Will on "How to Ruin Your Child," which includes depriving then of sufficient sleep: http://www.washingtonpost.com/wp-dyn...030303075.html
Sprinters are Different, Nathan Adrian:
Updated March 4th, 2010 at 09:37 PM by The Fortress
Planned to go to hot yoga today, but I couldn't make it in time for the noon class as I was at ART (see below).
So, I put in the Yoga Shakti DVD and customized my own program using the yoga matrix. It was about 75 minutes long, and I liked this routine better than the preset 90 minute routines. I only used one set of sun salutations and skipped all the dancing warrier series. I added the ab series, which was interesting. But I need yoga blocks for some of these moves, they're so difficult. The spine twisting series were great. This seems like a great adjunct to the spine strengthing series in bikram and all the twisting core work in the gym.
Given my malaise, I decided a tune up and visit to my ART doc was in order. I spent the entire 30-40 minutes grilling him about nutrition, as he's rather an expert on that with advanced non-ART degrees. Here's a summary:
1. Supplements good. HA! He says that all high performing, high level endurance athletes use them and need them. He says there are growing studies that support their efficacy. Perhaps they aren't the years long well controlled double blind studies that docs rely on. I may email him and ask him for the studies.
2. We discussed my difficulty with workout and recovery drinks (can't use whey products, gatorade give me heartburn). He said (a) I should always use an electrolyte drink if exercising more than 35 minutes; (2) I should try Endura again, which is a medical grade and very pure electrolyte drink powder without additives (so it shouldn't upset my seemingly delicate GI system). I have heard that Lance Armstrong started using Endura and ditched Hammer products after a recent "bad batch" of Hammer products came out.
3. With respect to whey, he said the hemp protein I'm using is very good. However, pure compounds of whey are the best for building and maintaining muscle. Once I get the gluten issue under control (still suffering symptoms, blech), we can try a very fractionated type of whey that will have very little, if any, lactose in it.
4. He approves of my smoothies! And says that, yes indeed, they may have been keeping me healthier this year b/c they are loaded with immuno-system-boosting nutrients. He suggested adding a teaspoon of coconut oil to my smoothies, as that is a superior recovery agent. I did mention what Quick had said about type O blood types being sensitive to coconut. He said, once I get the gluten out of my system, I should try one tsp and see if I get a reaction within 4-6 hours. If not, put it in the smoothies. He seems to buy about 70% of the blood type diets.
5. He loves Michael Pollan's rule that one should not eat anything that doesn't rot.
6. I'm going to add another ingredient to my smoothies as well: InflamX360, which is referred to as a "medical food." Anyway, he thinks this will help with recovery and help calm down my traumatized GI system as well. It apparently tastes very nasty, but hopefully all the berries will disguise the flavor. InflamX also has L-Glutamine in it.
7. Soy is poison for me. I checked to make sure the Paul Newman salad dressings I often use don't have this or any other hidden gluten ingredients in it. Luckily, they do not.
8. My shoulders are stable. Yay! He approves of my new routine of lighter weights + core intensive/body weight exercises + yoga. The heavier weights do put a lot of strain on the shoulders. But he certainly found some "hot spots." (Jokes already made about this phraseology. )
Core Stabilization Exercises:
Here's some good core work to do at home I think you could also do it at the gym with 2 benches.
[ame="http://www.youtube.com/watch?v=2Sv7C5U0CAs"]YouTube- BodyWeightCulture.com-Functional Core stabilization[/ame]
I'm hoping these last 3 recovery days are enough to jolt me back to normalcy. I want to be able to kick Speedo's ass in the pool tomorrow. If not, I'm going back to HTFU.
USMS on Youtube:
Never knew we had this link: http://www.youtube.com/USMastersSwimming
Updated March 3rd, 2010 at 10:33 PM by The Fortress
Commentary first today. I've had the blahs for awhile, but I've been feeling wiped out since Sunday. I'm worried I'm overtrained. And it was probably inadvisable to start skipping my once a week rest day on Saturday. After about 1000 yards in the pool, I threw out my planned workout and did another low yardage recovery day. Had to take Mini to the gym, but didn't do much there either. I'm going to my chiro tomorrow and will just plan something else mellow again, I guess. It would also help if I had less kid drama and less pervasive gray gloom, I guess. And I certainly don't want to get ISH.
And I still have loads to do tonight ... May have to take Chaos' advice and sell the kids, pet, house, etc.!
4 x 100 breast pull w/MF @ 2:00
30 x 25 shooters w/MF @ :15 RI
10 back, 10 side, 10 belly
10 x 50 double shooters on back w/MF @ 1:00
catch windmill w/15 DB, 1 x 15 each side
box jumps, 1 x 10
twisting lunges w/15 lb DB, 1 x 15 each leg
flutter kick on bosu, 1 x 50
Mr. Fort's hip/ham exercise w/40 lb BB, 1 x 15
external and internal rotators, 10 x 2 x 15, each side
prone scapular scrunches, 2 x 25
seated straight arm dips, 2 x 25
3 position arm extensions, 1 x 15 each position
There was an article in the Post today about the fact that quinine is ineffective in combating leg cramps. It was referring to nighttime leg cramps. This is consistent with the advice Gull gave on line long ago. I think magnesium may work better for me anyway.
Also on healthy diets: http://ow.ly/1drd3
Updated March 2nd, 2010 at 06:49 PM by The Fortress
I'm apparently still feeling the effects of the conventional lifting with Mini Fort. I'm still sore and tired -- good reason not to do that again! lol Next time I take her, I'll just watch her form and stick to this season's dryland plan. Anyhoo, I just did a very slow swim. I'm not one of those masters who can't go slow when I'm supposed to! Thinking of Rich Abrahams' famous quote here.
200 chest press fly
200 hand lead caterpillar fly drill
200 evil kick, no board
200 glide drill on belly
200 glide drill on back
1. I was thinking today about my fatigue. (Though I feel much perkier this afternoon after that mellow swim than I did this am). I was wondering if trying to do intense dryland + yoga + swim is too much. Sort of like when I was trying to do weights + run + swim, and I have to give up running. Power yoga is somewhat tiring. Something to mull over.
2. Every time I go to bikram yoga, there is a sign in the room, saying something to the effect "if you go to yoga every day for 30 days, it will change your body; if you go every day for 60 days, it will change your life." I've wondered about this. How would your body feel if you did it every day rather than just a couple x a week? Maybe one season, I'll give up drylands and just do yoga and swimming and see what happens.
3. I'm not going to the Warrenton meet. Would like to, but it conflicts with Senior Champs on Sunday, and the weekend would just be too busy and hectic. So I may never do the 100 evil again! I wanted one more shot at it before retiring from evil.
4. I'm going to look at my workouts from before the Albatross meet and replicate them this year for a nice comparison. I'm swimming different events this year. But I will have my once a year 100 meter fly that I did last year and will do this year.
5. At the Albatross meet, I'm swimming (subject to scratching one of course) 100 fly, 50 back, 50 fly, 50 free.
Pro Bodysuit times:
100 fly, 1:12.1
50 back, 33.2
50 fly, 31.3
50 free, 28.7
100 fly, 1:09.8
50 back, 31.1
50 fly, 29.6 (Jaked), 29.9 (B70)
50 free, 28.2
Will be interesting to see where my never before worn kneeskin times fall within this spectrum.
6. New core exercise: Get the heaviest weight stretch cord you can find. Tie one end to a post about shoulder height. Grab the other end (if it has a handle that is best) and step sideways away from the post until the cord is good and taught. Now, with arms locked straight and legs slightly wider than shoulder width and also locked straight, rotate your body until your arms are directly in front of your chest. The resistance should be fairly difficult. Now hold for 45 seconds for each side and repeat. Great for deep core work and for spine stability.
7. Exercises for Strong hips/hammies:
(for Tim and anyone else)
* one legged squats with one foot on bench and the other in lunge position. with DBs. go down slowly on a 4 count and back up fast. I believe these are called Bulgarian one legged squats.
* one legged squats with one foot on bench and other in lunge position. with DBs. hold in one leg lunge position, working up to 3:00.
* stand with knees slightly bent with a light barbell on shoulders. stick ass out and arch back. bend down very slowly until you're looking at the floor and then up very slowly. repeat.
* hip hinges (I think I've explained this one before).
8. I'm mulling over events for Zones. Right now, I'm leaning toward: Sat: 100 free for 50 split, 50 breast, and 100 fly, Sun: 100 IM, 5 fly, 100 back. I'm swimming relays, so don't want to load up too much on individual events. I hope to get a 50 back split leading off a relay to see where I'm at. I remember I was plastered last year after Zones. Not sure how much I'll rest for that meet. Suggestions? Seems to close to Nats for a double taper. Maybe just the 3-5 day rest.
9. I heard gossip from the Texas World Champs meet that the Race Club may start having its elite swimmers do the med ball game!
10. I may be up in the Pittsburgh area around the end of March. If so, I may make an appointment with Ron De Angelo for some strength/core training ideas. http://www.upmc.com/MEDIARELATIONS/E...px?expertid=60
11. Garrett Weber-Gale on eating like an Olympian. http://garrettwebergale.blogspot.com/
12. Haven't gotten my darn B70 replacement yet. Will start fretting in 2 days.
13. One of the bad girlz from Team HotTub is doing P90X and loving it!
Updated March 1st, 2010 at 09:09 PM by The Fortress