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The FAF AFAP Digest

My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Wed., Oct. 31

    by , October 31st, 2012 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise, flutter kick w/board @ :45
    50 EZ

    8 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    1 x 50 AFAP breast w/fins, 28 low
    150 EZ

    2 x 50 kick AFAP w/fins + 100 EZ @ 3:00
    -- break :10 @ 50
    -- went 23 highs

    10 x 25 fast breast @ 1:00 (13 high-14 lows)
    50 EZ @ 1:30
    10 x 25 fast dolphin kick w/board @ 1:00
    150 EZ

    Total: 2600


    ++++++++++++++++++++++++++++

    We survived the hurricane pretty well. Only lost power for 6-7 hours and no trees or limbs down. Whew.

    I kind of staggered through this workout. I've still got that cold that's been bothering me for 2 weeks and the last couple days my left ear has been really painful. Went to my ENT today: ear infection and had a throat culture for a strep test. Need to stay out of the water for 3 days. Doc said I could use a board + ear plugs + cap. Fun! I'm glad I made it through the meet, at least.

    Happy Halloween everyone! I have carved scary jack o' lanterns, put up the rest of our decorations and purchased candy!

    Updated October 31st, 2012 at 06:47 PM by The Fortress

    Categories
    Swim Workouts
  2. Monday, Oct. 29

    by , October 29th, 2012 at 08:01 PM (The FAF AFAP Digest)
    DRYLANDS, 75 min

    rehab ex, 15 min
    flutter kicks on bosu, 100
    long arm crunches, 100
    cable twist w/yoga ball, 45 x 1 x 15, 50 x 1 x 15, 60 x 1 x 15 each side
    explosive leg press, 190 x 4 x 15
    wrist curls on cable machine, 30 x 1 x 25, 40 x 1 x 25, 50 x 1 x 25
    good mornings, 85 x 2 x 8, 90 x 2 x 8
    rear delt flys, 50 x 2 x 30
    standing power wheel roll outs, 2 x 10
    resisted track start jumps on cable machine, 50 x 2 x 10
    resisted standing long jumps, 30 x 1 x 10
    knee tuck jumps, 2 x 10
    altitude drops, 10


    Bike, 45 min:

    Didn't go too hard. Was reading Tyler Hamilton's The Secret Race.

    Stretching/Foam roller, 15 and then gym closed at 2:00 for Hurricane Sandy


    ++++++++++++++++++++++++++++

    I would have preferred a recovery swim today, but the gym was the only option. I ran off to get in a workout before it closed. Most of my town is out of power now. I'm shocked we still have it. I'm sure it's not for long ... I just hope it's not a repeat of this summer.
    Categories
    Swim Workouts , Spinning
  3. Sprint Classic Report, Oct. 29

    by , October 28th, 2012 at 06:36 PM (The FAF AFAP Digest)
    Fantastic time had as per usual at this fun meet. I had a first half bad/second half very good meet.

    50 free split in 100 free, epic fail

    The starter held us forever ... Had a poor breakout but then motored along ... until .. I only got half of one foot on the wall and lost all momentum. I just cruised the rest of the length and hopped out. I was disappointed as I wanted to crank a fast 50, but I've never been a huge fan of bulkhead turns (though I've never screwed up this badly). I also think the 50 free is not a great first event. I seem to swim it better after I've gotten the cobwebs out. Live and learn, and crap happens. No big deal.

    50 breast split in 100, 33.6

    Meh. I got off the blocks very fast, but didn't have my best underwater and had to float to the surface. Then I was so preoccupied with the next pullout that I forgot to keep my head down. So the second 25 was icky. I know I can go faster.

    Teen Fort was in the same heat. She insisted on taking her 100 out in 32.9 to make sure I did not think I was an evil stroker. She will likely make TT in that event based on last years rankings.

    100 IM, NS

    I decided to pause and regroup and refuel at this point. It also seemed more fun to swim the 50 back later next to my speedy friend Susan. Masters perogative. There was a break around this point and I hopped in and did a couple backstroke starts as I hadn't done any in warm up. Jazz Hands, who hasn't swum at all lately, hopped in and did an AFAP 50 from a push in a brief. Teen Fort got him at 23.3. His low volume approach seems to work for him!

    Also video'd Teen Fort winning the 50 breast, where she declared she had a "sexy start." I think many PV folk were entertained having a very extroverted 18 year old on deck.

    50 back, 27.8

    I was hoping, ideally, to crank a high 27 and so was very happy with the time. Last year at the Sprint Classic, I went a 28.2. I took 15 & 16 kicks by 25 pursuant to the race plan. I was told I was right at 15m on the start and a foot short on the second 25. Teen Fort video'd this race for me. I heard her scream "Go Mom" before the start, which really made me smile.

    Here's the vid:
    http://www.youtube.com/watch?feature...v=xBpKvgGZHj0#!

    I could have taken one more SDK on the second 25!


    Battle of the Drop Dead Sprinters, 1st, cumulative time of 52.21

    Getting a bit tired by this point. So I was really shocked that I pulled off my four fastest 25s EVER during 8 years of competing in this event including with tech suits. I needed to go faster this year too bc there were some fast times thrown down by the other female sprinter beasts. I felt like I had great blasto fast off the blocks starts with good distance. My plyometric focus seems to have transformed my forward starts in the last year or so. They were such a glaring weakness for a few years.

    25 fly, 1st

    Last year 13.30. This year 12.30. WTH?! I must have messed up last year? I had a great start here, but a subpar breakout. Still, seems very quick.

    25 back, 1st

    Last year, 13.45. This year, 13.06. I totally flat backed the start. But still got away quickly and took my usual 15 kicks and stuck the finish.

    25 breast, 2nd behind Teen Fort of course

    Last year, 15.79. This year, 15.24. I had maybe my best start of the meet in this race. Teen Fort had to come from behind to preserve her family evil stroke domination. My stroke felt much better than in the previous 50. I will have to chant head down before future breaststroke races.

    25 free, 1st:

    Last year, 12.25. This year, 11.61. Another great start, a little glidey at the finish. I think this bodes well for a fast 50 free in the future. Well, assuming I can execute a flip turn.


    ++++++++++++++++++++++++++

    So all in all a pretty good meet despite some early technical difficulties. I'm pleased to have this much speed early in the season.

    More fun and beers had at Speedo's after party. I think my shoulders will feel mashed up later from all the starts. I may beg Mr. Fort for a back rub.

    Storm coming. 70 MPH winds expected. I really really hope we don't lose power, but it seems likely. School is already cancelled Monday and Tuesday much to the delight of my kids.

    Updated October 28th, 2012 at 08:45 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  4. Friday, Oct. 26

    by , October 26th, 2012 at 03:18 PM (The FAF AFAP Digest)
    Swim/SCY/w/Speedo:

    600 various
    8 x 25 shooters w/fins @ :40
    5 x 50 fly drills @ something
    4 x 25 burst + cruise
    200 social kick
    50 EZ

    Total: 1400

    ++++++++++++++++++++++++++++

    Met up with Pete for a pre-meet swim. I didn't feel as good as yesterday. I need to be less lazy and do some stretching. The trash talking has already started in my house. And according to the psycho sheet, I have some good races at the meet. I am going to decide which event to scratch (100 breast or 50 back) after I swim the 50 free. 3 events before the Battle of the Drop Dead Sprinters is all I can manage. And I need to print out a split request form. Teen Fort asked me if you were allowed to scratch events in masters. I smiled and told her I do that practically every meet!

    Exercise protects against brain shrinkage:
    http://well.blogs.nytimes.com/2012/1...well&seid=auto

    Updated October 26th, 2012 at 05:42 PM by The Fortress

    Categories
    Swim Workouts
  5. Thursday, Oct. 25

    by , October 25th, 2012 at 04:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 50 fly drill @ 1:10
    50 EZ
    4 x 25 burst dolphin + cruise
    50 EZ
    4 x 25 burst fast hands + cruise
    100 EZ
    4 x 25 odds up tempo free evens EZ
    100 EZ

    Total: 1600


    +++++++++++++++++++++++++++

    Just an easy pre-meet swim today.

    Heat sheets for the Sprint Classic are up.
    http://www.swimphone.com/mobile/meet....cfm?smid=4129. Awkward -- I'm right next to Teen Fort in 25 breast.

    Had a consulting appt with my PRP doc today. Because of the complicted MRI diagnosis, he wants me to see his elbow specialist to rule out surgery for the tears. This really does not thrill me, but I have an appt Nov. 1. I'm going to continue to hope that it is not surgical since I am still swimming and there is not great weakness. The tears and tendinosis can be treated by PRP, probably need 3 rounds. In retrospect, I am cross with myself that I did not get an MRI last November. I've wasted a lot of time and money on a misdiagnosis. And I likely caused more damage by returning to lifting too early, thinking it was just tennis elbow. If I'm ever injured again, I'm going to err on the side of getting an MRI right away.

    On another note, I'm not sure I should restart weights after Sundays meet. With upcoming meets on Nov. 18 and Dec 7-8, it might not make any sense. I can't decide whether to do a little core work and jumping or lay off entirely.

    Updated October 25th, 2012 at 09:10 PM by The Fortress

    Categories
    Swim Workouts
  6. MRI, Wed., Oct. 24

    by , October 24th, 2012 at 06:25 PM (The FAF AFAP Digest)
    I did nada today. Worked on house reno things.

    I did get my written MRI results back. I have mild tendinosis in a couple spots, which is consistent with tennis elbow. But the real problem, and likely what has been causing my pain, is completely different. I have avulsion tears in two places: the lateral collateral ligament is partially torn from the humerus and there is avulsion (separation from the bone) of the common extensor tendon. Avulsion tears are really the opposite of tennis elbow -- your tendons are so strong that they break off the bone.

    Jim sent me the snippet below on avulsion tears. I'm going to assume optimistically that mine are not large enough to be surgical. I have a consulting appt tomorrow with my PRP doc. I'm not even sure if this type of problem is treatable with PRP; I hope so. (I'm also not sure whether my nitro patches have done anything ... And this certainly explains why acupuncture was an epic fail.)

    So it's very clear that (1) tennis elbow may be the least of my problem and only partially indicated; (2) good thing I didn't just go in for expensive PRP without an MRI -- it might not have helped and now I know the exact places and types of injury; (3) good thing I got an MRI -- I did not have garden variety tennis elbow as Jim thought. So far, my doctoring beats Jim's. MRI completely vindicated.

    How the hell long does this take to heal?! I waited 8 months after the initial problem and promptly exacerbated it when I returned to lifting. Moral of the story: be very very careful increasing weight when deadlifting.


    Psych sheet for Sprint Classic:
    http://www.swimphone.com/mobile/meet....cfm?smid=4129

    Abstract

    It is still controversial whether fresh avulsion fractures of the medial or lateral epicondyle of the humerus in adults should be treated conservatively or surgically. We monitored 12 patients to consider treatment selection. The patients were examined for site and size of bone fragment, degree of displacement, dislocation of the elbow joint, method of treatment, and bone union and elbow stability. The treatment results were scored according to the Elbow Assessment Score System, and the scores ranged from 86 to 100 points. The scores did not differ significantly among any of the patients, whether treated conservatively or surgically. Although surgery produces good results, conservative treatment can be selected for patients in whom the maximum diameter of bone fragment is 13 mm or less or the displacement of the bone fragment is 9 mm or less. (J Shoulder Elbow Surg 2000;9:59-64.)

    Updated October 24th, 2012 at 10:20 PM by The Fortress

    Categories
    Uncategorized
  7. Tuesday, Oct. 23

    by , October 23rd, 2012 at 07:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :40
    5 x 50 caterpillar fly drill
    6 x 25 burst dolphin kick + cruise
    50 EZ
    6 x 25 burst, fast hands + cruise
    50 EZ
    200 EZ

    Total: 1650

    Massage, 90 min


    ++++++++++++++++++++++++++++

    I meant to do a few 100 more, but left the house too late today. Had a luxuriously long massage. There were a lot of knots in the scapular area, probably from all the sprint free I've added to the regimen lately. No need to stretch whatsoever now, or have Jimby say stretching has been debunked. I definitely think flexibility and ROM is important for swimming. Even naturally flexible people can get tight/knots, etc.
    Categories
    Swim Workouts
  8. Monday, Oct. 22

    by , October 22nd, 2012 at 05:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    20 x 25
    odds = up tempo free w/fins @ :30 (11 highs-12 flat)
    evens = EZ DAB @ :45
    100 EZ

    2 x (25 AFAP free w/fins + 75 EZ)
    -- 10 lows
    50 EZ

    Total: 2400


    +++++++++++++++++++++++++++++

    Took the weekend off! Was pretty busy anyway with Lil Fort's sports and home renovation things. Going to do approx the same workouts this week as I did before the Warrenton meet last spring. Blogs are so helpful that way.

    Unfortunately, I feel like I'm getting a cold again. Really sore throat. Hope it just quietly goes away.
    Categories
    Swim Workouts
  9. Friday, Oct. 19

    by , October 19th, 2012 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/w/Speedo:

    Warmup:

    10 min hot tub
    500 various
    8 x 25 shooters w/fins @ :40
    2 x 25 scull

    Main Sets:

    10 x 25 @ 1:00
    - burst 12.5, easy 12.5
    - 6 dolphin, 4 fast hands

    50 fly w/fins from push for time
    - went 23 mid, I did not splash Pete; I was underwater most of the time. I had to avoid his wake off the turn.

    500 social kick

    50 EZ

    more hot tub

    Total: 1600

    ART, 30 min

    He really worked over my shoulders. Kinda sore now.

    ++++++++++++++++++++++++++++


    Practically a recovery workout today, we were so lazy and chatty. Pete almost refused to do 1 x 50 AFAP. We figure we need to start resting for the Sprint Classic anyway. I am looking forward to a recovery week. I've been cranking 4 HIT workouts per week for awhile now. Feel like I'm rounding into good HIT shape.

    Happy weekend everyone!

    Updated October 19th, 2012 at 10:11 PM by The Fortress

    Categories
    Swim Workouts
  10. Thursday, Oct. 18

    by , October 18th, 2012 at 04:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 50 caterpillar fly drill @ 1:10
    50 EZ

    Main Sets:

    12 x 25 burst + cruise @ 1:00
    100 EZ

    2 x through:
    25 AFAP from dive or block + 75 EZ
    37.5 AFAP from dive or block + 112.5 EZ
    50 AFAP from dive or block + 200 EZ

    R1 = free (12 flat-low, 26 flat-low)
    R2 = back (12 mid, 28 high -- did not go past 15 m, sloppy turn)

    2 x 100 AFAP w/fins, broken for :10 @ each 25 + 200 EZ
    IM = 50 flatish
    breast = 55 high

    6 x 40 w/stretch cordz
    2 = breast w/15 fast strokes
    2 = back w/30 strong strokes
    2 = backstroke start, kick fast until taut then 12 fast kicks
    100 EZ

    Total: 3400


    ++++++++++++++++++++++++++++

    Cranked out my fastest practice 50 free ever today. Of course that might not be saying much as I literally never do a 50 free for time. Still, I'm hopeful I can crank a decent one at the Sprint Classic. My last really good 50 free was back in Feb. 2009 (tech suit aided 24.9).

    Stretching and rehab exercises later. I have been using my flexibar regularly -- more than I bet Mr. Thornton has been willing to do for his tennis elbow issues!
    Categories
    Swim Workouts
  11. Wed., Oct. 17

    by , October 17th, 2012 at 05:06 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 minutes
    explosive leg press, 190 x 4 x 10
    super pullovers, 80 x 3 x 20
    lower back machine, 130 x 3 x 12
    wrist curls on cable machine, 35 x 3 x 25
    knee tuck jumps, 10
    standing plate jumps, 10
    long arm crunches, 100
    power wheel pike ups, 2 x 10


    Recovery swim:

    600 various
    20 x 25 shooters w/fins @ :40
    -- 4 each belly, back, left side, right side, twirling
    50 EZ
    10 x 50 @ 1:00
    odds = smooth free
    evens = smooth backstroke
    50 EZ

    Total: 1700


    ++++++++++++++++++++++++++++

    I had Cheryl add 50 back (28.00) to my Sprint Classic entries, just in case I don't want to swim the 100 breast right after 50 free.

    Now to think about entries for the SCM meet on Nov. 18. Here's the meet info:
    https://www.clubassistant.com/club/m...1481&smid=4182. And meet info for NE Champs: http://www.usms.org/comp/event.php?M...20121207greatS. Between the 2 meets, I would like to try and squeeze in 50 free, 100 free, 50 breast, 100 breast, 50 back, 100 fly, and 100 IM. I'll likely rest on my 50 fly and 100 back times from the Albatross meet. Not sure how best to juggle the orders of events. I'd like to get in a fast 100 IM at the November meet. If I swam it then instead of in Boston, I'd probably have to skip 100 fly. That event takes a lot out of me in meters.

    Updated October 17th, 2012 at 07:38 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Tuesday, Oct. 16

    by , October 16th, 2012 at 04:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    3 x through:
    25 AFAP + 75 EZ @ 3:00
    50 AFAP, broken for :10 @ 25 + 150 EZ @ 5:00
    R1 = free w/fins from push (10, 20 high-21 flat)
    R2 = 25 breast from push 16 high, 50 from a dive 32 flatish
    R3 = 25 fly from dive 21 high, 50 fly-back 26 highish

    4 x 50 pull w/parachute @ 1:45
    4 x 25 kick w/parachute @ 1:00
    100 EZ

    Total: 2500

    Rushed off to an appt and then stopped at gym to do 45 minutes of rehab ex and stretching.


    +++++++++++++++++++++++++++


    Did my entries for the Sprint Classic last night:

    100 free, 1:59
    100 breast, 1:17.0
    100 IM, 1:04.5
    25 fly, 13.3
    25 back, 13.4
    25 breast, 15.7
    25 free. 12.2

    Entered "off" events and last year's times for the 25s. A rare meet with no fly or back (except the 25s). Obviously, doing a 50 split in free. Will only have 25 minutes before 100 breast, but that's just what I feel like swimming.

    On other news, the cortisone shot has not done much for my elbow. Not unexpected (though last year it really zapped the pain). This reminds me of my last shoulder problem ... So I finally went ahead and scheduled an MRI (3T machine) and PRP consult. I had been reluctant to do this just because I'm sick of doctors and appointments after the last year. Unclear how many days of kicking this will involve ... I will have to strategically schedule it around meets.
    Categories
    Swim Workouts
  13. Monday, Oct. 15

    by , October 15th, 2012 at 04:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 single arm fly @ 1:00
    50 EZ

    Main sets:

    10 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    4 x (25 AFAP fly from a dive + 75 EZ) @ 4:00
    -- Went 12 highs rolling on the :59. A noodler cautioned me that I was cheating and would be DQ'd if I did this in a race. lol

    1 x 100 AFAP IM w/fins, :54
    300 EZ

    6 x 50 w/fins @ 100 pace @ 2:00
    odds = fly-back, 25s
    evens = back=breast, 28s
    200 EZ

    4 x 50 backstroke kick w/fins @ 100 pace @ 1:30
    -- only under to 12.5
    -- went 24 highs
    200 EZ

    8 x 25 pull w/parachute
    -- 4 back, 4 breast
    100 EZ

    Total: 3450


    ++++++++++++++++++++++++++++

    Still trying to fight off cold. I seem to recall I had a sickness taper last year before the Sprint Classic. Hoping to just do a quickie 5 day drop taper this time.

    Rant: Why do the obese noodlers always claim the deepest lanes at the pool?! They can just as easily float and aqua jog in the 5-6 feet lanes. I walked in today and the 4 deepest lanes were all taken. Moreover, sharing a lane with them is impossible because of their girth. So 4 people effectively take 8 spots.

    NE Champs info:
    http://www.usms.org/comp/event.php?M...20121207greatS

    Updated October 15th, 2012 at 10:34 PM by The Fortress

    Categories
    Swim Workouts
  14. Sunday, Oct. 14

    by , October 14th, 2012 at 09:10 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    total ab machine, 120 x 3 x 15
    pec flys, 55 x 3 x 25
    wrist curls on cable machine, 30 x 3 x 25
    reverse wrist curls, 20 x 2 x 15
    explosive leg press, 190 x 3 x 15
    glute isolator, 50 x 3 x 8, each leg
    good mornings, warm ups, 75 x 1 x 8, 80 x 3 x 8
    cable ball twist, 45 x 2 x 15 each side
    standing power wheel roll outs, 2 x 15
    captains chair leg raises, 2 x 25


    +++++++++++++++++++++++++++++

    Light weekend, didn't make it to the Mason practice. Started coming down with a cold on Friday night and have been trying to fend it off all weekend.

    Lots of fast swimming at Pac Masters Champs and Rowdy Gaines Classic this weekend. Going to check more results!
  15. Friday, Oct. 12

    by , October 12th, 2012 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills @ :20 RI
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    10 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    10 x (25 AFAP from dive or block, rolling on :59 + 75 EZ) @ 3:00
    2 fly (12 high)
    4 back (12 high)*
    2 breast (16s)
    2 free (12 flatish)

    * Experimented with a different start in back. Lately, I've been flat backing a lot of my starts. Not enough back arch or toe flick or something. Today, I tried leaning back further ala Coughlin or Noriko. This causes me to go deeper, but I had a cleaner entry for 3/4 starts. Though I think this might work better with a throwing your arms straight back kind of start. Mine go to the side (see blog avatar). Also, with a deeper start, I need to be more careful about kicking up to the surface on time to not blast past 15 m. Not really sure which way is actually faster ...

    100 EZ

    2 x (broken AFAP 100 w/fins + 200 EZ)
    -- break :10 @ 50 & 75
    -- fly, :49
    -- breast, :56
    -- wanted to do another but was engaged in a long convo by a lifeguard

    Kick ultra:
    30 x 25 burst + cruise dolphin kick on back w/fins @ :30, cruised #16

    100 EZ

    -- wanted to do some parachute work, but had to get home to Lil Fort.

    Total: 4100


    ++++++++++++++++++++++++++++

    I wasn't at all tired from yesterday's AFAP efforts, so went for my 4th HIT workout of the week. The ultra kick set seemed to take forever. Not sure if I'll do a recovery swim this weekend or go to Mason Sunday am with Teen Fort.

    My elbow doesn't feel too badly from yesterday's jab. The doc said it would hurt 2-3 days and then feel much better. It kept me up some last night, but even now feels better than before. No healing, but less pain.

    Strength study:
    http://www.swimmingscience.net/2012/...-strength.html

    Increased pool depth recommendation:
    http://www.swimmingworldmagazine.com...-Racing-Starts

    Interesting article on breaststroke technique:
    http://www.swimmingworldmagazine.com...Technique-Talk
    -- I definitely use the wide elbow approach.
    Categories
    Swim Workouts
  16. From A Dive, Thursday, Oct. 11

    by , October 11th, 2012 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 sculls (V sit, kickboard sit, front)
    50 EZ
    4 x 25 free no breather @ :40
    50 EZ

    Speed Sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    1 x 100 IM from dive off side, 1:05 high
    -- Very psyched about this time! I was aiming for a 1:10. Splits were fabulous, as usual: 29/36. Even if I took it out slower, however, I'm not sure I'd come back any faster in free. My free always falls apart at the end of a 100 IM. This bodes well for a PR this season.
    300 EZ

    1 x 25 AFAP free from dive, 12 mid (bad breakout)
    75 EZ

    1 X 25 back shooter from the blocks, 12 flat, cramp on start
    75 EZ

    1 x AFAP broken 50 from a dive, break for :10 @ 25
    -- did breast, 33 flatish
    150 EZ

    1 x AFAP broken 50 from a dive, break for :10 @ 25
    -- went fly, 25 high (!)
    200 EZ

    1 x AFAP 50 free from dive off side, 26 low
    -- took 3 breaths instead of 2
    -- second breakout bad
    200 EZ

    6 x 40 w/bungee @ 2:00
    -- 2 breast 10 fast strokes
    -- 2 free 20 fast strokes
    -- 2 back 20 fast strokes

    2 x 40 kick w/bungee @ 2:00
    -- kick until taut and hold for :20. 1 back kick, 1 dolphin kick on back

    150 EZ

    Total: 3450


    ++++++++++++++++++++++++++++

    Gave my fins a rest today and did a bunch of timed swims from a dive off the side. Really happy with the results. I feel like I'm getting back to the sweet spot I had last Spring in training (that eluded me over the summer). Getting psyched to rest a bit and race!

    Then had a follow up visit with my ortho about the elbows. He gave me a cortisone shot and tried to poke around in the tendon a lot with the needle. No healing effect from the cortisone, of course, but I would like a break from the pain. Even though the elbow looks swollen to me and my chiro thought it was swollen, the doc says no. Tennis elbow is always degradation; it's unclear why cortisone and advil help with the pain. (I can't take advil with the nitro patches.) He reiterated that it takes a very very long time to heal. Read: forget about most upper body weights for another 10 months. I'll just stick with the few exercises I can do that don't bother the elbow too much.
    Categories
    Swim Workouts
  17. Wed., Oct. 10

    by , October 10th, 2012 at 04:19 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    standing wrist/forearm curls on machine (Teen Fort showed me these), 30-40 x 3-4 x 15
    forearm/tricep exercise attaching rope to machine (basically an overhead tricep press moving the hands/wrists to the sides at the end), 40 x 3 x 25
    good mornings, warm up, 80 x 4 x 8
    rear delt flys, 55 x 3 x 25
    explosive leg press, 190 x 3 x 10
    ravers , 30 x 3 x 25
    russian twists w/25 lb plate, 3 x 35
    captains chair leg raise, 2 x 25
    power wheel pike ups, 2 x 15
    long arm crunches, 2 x 100
    bunny hops over bench, 2 x 25
    knee tuck jumps, 2 x 10
    altitude drops, 10

    30 minutes stretching, foam roller and yoga


    ++++++++++++++++++++++++++++

    Just hit the gym today. No time to get a recovery swim in at the pool. Wed is a busy carpool day cuz Lil Fort has both soccer and swimming. Ciao!
  18. Tuesday, Oct. 9

    by , October 9th, 2012 at 06:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Pre-Sets:

    600 various
    4 x 50 caterpillar fly drill @ 1:10
    4 x (25 scull kickboard drill + 25 EZ) @ 2:00
    -- http://www.goswim.tv/entries/5770/sc...board-sit.html
    -- great for the forearms and hands
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    I modified Workout #4 from the HIT forums:
    http://forums.usms.org/blog_post.php?do=newblog

    3 x (6 x 25) @ :45
    -- did free/breast/free
    1 = smooth DPS
    2 = 6 strokes fast
    3 = 10 strokes fast
    4 = EZ
    5 = 25 fast @ 100 pace
    6 = EZ

    100 EZ

    1 x AFAP 50 free w/fins, 22 high-23 flat
    200 EZ

    1 x 50 AFAP fly-back dive from side, 28 flatish
    200 EZ

    6 x (25 + 50 + 25) backstroke w/fins
    25 = fast @ 100 pace + :10 rest
    50 = smooth @ 200 pace + 10 rest
    25 = EZ
    -- whew, this was a major aerobic set for me

    125 EZ

    5 x 40 w/bungee cord
    -- from a backstroke start, kick fast UW until cord is taut then take 10-12 fast kicks and cruise back

    125 EZ

    Total: 3650


    +++++++++++++++++++++++++++++

    Still suffering from DOMS in the water today. I may stick with just one upper body exercises at the gym. Doing another 36-40 reps seems to take a toll. After last season, I considered bagging upper body work entirely in SC. However, it seems to keep my shoulders healthier. Need to hit the foam roller tonight.

    Teen Fort laughed at my 2XU compression top and tights yesterday, claiming that "no clothing would speed recovery."

    For the Sprint Classic, I think I'm tentatively going to enter:
    100 free (50 split)
    100 breast
    100 IM
    50 back (if not too tired to swim it)
    4 x 25

    I may just swim 2 events. Not sure, I'd like to pop off a fast 100 IM (which might not happen if I swim 2 events prior). Might swim through the 4 events a couple times next week.
    Categories
    Swim Workouts
  19. Monday, Oct. 8

    by , October 8th, 2012 at 04:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Pre-Sets:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    16 x 25 shooters w/fins @ :40
    -- 8 DPK back, 8 DPK back + sprint last 5-7 yards
    100 EZ
    4 x (25 V sit scull + :5 rest + 25 burst + cruise) @ 2:30
    100 EZ
    4 x fast VK for :15 + :5 rest + 25 EZ @ whatever
    100 EZ

    Main Sets:

    2 x (5 x 50 w/fins + 100 EZ) @ 1:30
    1 = 15 burst + cruise
    2 = 25 fast + cruise
    3 = 35 fast + cruise
    4 = EZ
    5 = AFAP

    Did round 1 dolphin kick w/board (25 on 50) and round 2 evil (28 flat on 50)

    3 x through w/chute & fins
    25 fast breast + 25 EZ @ 1:30
    25 fast back + 25 EZ @ 1:30
    25 fast free + 25 EZ @ 1:30
    50 EZ
    -- went 21 (evil), 19 (back), 18 (free)

    8 x 50 free smooth @ 1:00

    Total: 3450


    ++++++++++++++++++++++++++++

    Ugh, felt awful today, really sore. This was one of those days where weights killed a workout. My upper body was toast from yesterday. I considered bagging a HIT workout, but decided to slog through it. I did a couple pre-sets from HIT workout #2 and a main set from #1: [ame="http://forums.usms.org/showthread.php?p=276116#post276116"]U.S. Masters Swimming Discussion Forums[/ame]. Probably should have put on compression gear last night. Will go do so shortly.

    This is very funny and so unlike me. I saw a post on FB where someone was wishing the old tech suits were legal at least for yards. My first thought was "NO, I'm doing relatively better vis-a-vis my competitors since they were banned." Then I started wondering how fast I might go with them. I definitely miss them most in free and breast and, especially, long course.

    Updated October 8th, 2012 at 04:39 PM by The Fortress

    Categories
    Swim Workouts
  20. Sunday, Oct. 7

    by , October 7th, 2012 at 05:18 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    leg abductor, 120 x 4 x 8
    super pullover, 120 x 3 x 15
    lower back machine, 110 x 1 x 35, 120 x 2 x 15
    pec fly, 85 x 3 x 12
    standing power wheel roll outs, 2 x 10
    -- My intercostal muscles still are slightly sore from doing these last Wed. Aside from being a fantastic core exercise, this exercise must be good for freestyle.
    russian twists w/25 lb plate, 2 x 25
    knee tuck jumps, 10
    resisted track start jumps, 40 x 1 x 15
    altitude drops, 10


    Treadmill, 3 miles

    Stretching/Yoga/Foam Roller, 30 min


    ++++++++++++++++++++++++++++

    No idea what prompted me to hop on the treadmill today, but this is dangerous behavior. I had to wrench myself off. Running is bad for swimming ... running is bad for swimming ... running is bad for swimming. It's amazing how, since I basically retired from running, my body has been completely transformed from skinny runner to buff swimmer. My skinny Lil Fort is taking up the mantel though, having done a 7 mile run with Mr. Fort this am. She also scored the winning soccer goal and swam 3 PRs at her swim meet this weekend. Sadly, though, swimming has been relegated to her third favorite sport, and this will be her last year in USA-S. I'm satisfied that all 3 of my kids are good swimmers though, and amply qualified to grow up and be triathletes who don't drown.

    Back to the pool tomorrow!
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