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Swim Workouts

  1. Tuesday, May 8

    by , May 8th, 2012 at 03:50 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 10-15 min

    Deadlift:
    warm ups
    95 x 1 x 1 5
    115 x 1 x 5
    125 x 2 x 5
    135 x 5 x 4

    altitude drops, 4 x 5

    power wheel roll outs, 3 x 25


    Swim/SCY/Solo:

    600 various
    12 x 25 shooters w/MF
    5 x 50 fly drill
    5 x 50 breast drill
    100 EZ

    Total: 1500

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


    I channeled Jazz Feet today at the gym. I even limited myself to a single ab exercise! My neck and shoulder were too swollen and sore from the PRP yesterday to do any upper body work anyway. I just did a recovery swim afterward. Couldn't do much in the pool either

    Since James was so kind as to post his video, I timed it with my iPhone. 2:10 is a super impressive practice time from a push. Kudos to James. Hopefully, my body will be ready to go tomorrow. Here's what Jimby had to say about James' time:

    "That's going to be hard to beat. You need to swim 14.444 secs per 25, or just under 29 per 50, to stay up at this pace for 225 yards. I know you have swum 52 sec 100s with your monofin, and the "formula" for the 200 is to take you 100 time, double it, and add 8 seconds in you're a great middle distance swimmer. This would mean that theoretically you should be able to monofin your way to a 1:42 200. One more length at this pace would be 14 seconds, for an overall 225 time of 1:56. A comfortable smashing of James. However, we also suspect you are not a great middle distance swimmer, plus the formula above applies to people who can breathe. How fast are you kicking backstroke on the surface, breathing as you go? Do NOT swim this in the Pete von "Locked up" Loewe fashion! I think you'd be better off doing the first 7 lengths as a moderate warm up, then try for a fast last 100! And if, god forbid, you do happen to lose "on paper," I will help you use the Finnish formula in a way that will convince virtually ANY reasonable minded person that you did, in fact, win by a lot."

    Updated May 8th, 2012 at 04:30 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. 10/30, Sunday, May 6

    by , May 7th, 2012 at 10:59 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Dartmouth:

    Only had about 55 minutes to swim. So I tried some ultra short distance training, and it packed a punch.

    Warm up:

    600 various
    12 x 25 shooters w/fins
    4 x 50 fly drills

    Main Set:

    Did all reps with an approx 10/30 second work to rest ratio:

    16 x 25 breast dolphin, no pullout
    -- sprinted to about the 20 yard line and cruised in, rested on the wall until 30 seconds elapsed
    -- started losing DPS the last 4-5
    100 EZ

    8 x 25 dolphin kick w/board & fins
    -- heart rate went up and stayed up right from the start on this set
    50 EZ

    8 x 25 dolphin kick on back w/fins
    -- heart rate still up
    -- only stayed under 4-5 quick kicks and then kicked on back on the surface
    50 EZ

    100 EZ

    Total: 2200

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

    Assuming I sprinted to the 20 yard line most efforts, that's still 640 yards of AFAP work in 55 minutes. It was somewhat mentally difficult to keep blasting away on short rest. And the times on my AFAP efforts were likely slower than when I'm doing 25s @ 3:00. This type of training is definitely most easily adapted to kicking where you can breath freely.

    Off to PRP soon. Ouch.

    I can't feel Saturday's weights.

    Updated May 7th, 2012 at 12:16 PM by The Fortress

    Categories
    Swim Workouts
  3. MF Gridge Prep, Thursday, May 3

    by , May 3rd, 2012 at 04:33 PM (The FAF AFAP Digest)
    Swim/SCY/Partly with Speedo:

    Warm up:

    600 various
    10 x 25 shooters
    8 x 50 fly drills

    Main MF (Monofin) Sets:

    -- all dolphin kick on back

    2 x 25 shooters
    1 x 50 up tempo w/ MF

    1 x 225 cruise for time,
    Went: mystery time
    I will note that this time was 14 seconds faster than Speedo, who put an MF for the first time and cruised a 225 as well.
    75 EZ
    hot tub w/Speedo

    1 x 200 cruise
    Went: stopped at 150
    cramp and legs were going wtf
    maybe the hot tub wasn't the smartest idea
    100 EZ

    1 x 150 cruise
    100 EZ

    1 x 100 cruise
    (hmm, this was the same time as the first 100 of my 225, reflecting my weeny sprinter endurance)
    100 EZ

    1 x 50 up tempo
    100 EZ

    4 x 50 @ 200 pace @ 1:00
    50 EZ

    4 x 50 breast @ 1:05
    50 EZ

    Total: 3100/2200 kick


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

    I'm still crashing and hungover from the event. Though this is fairly normal for me after a big travel meet. I'm wondering if I should have done 3 x 1500 this week. Felt dreadful in the water today, like I was sinking. Still decided to persevere and give the legs a workout. I think they were in shock both from the kicking and hypoxic element. Plus, they were a bit sore from my first drylands yesterday in a month. Still, I feel confident about the upcoming gridge. 8 kicks the first 25 and 7 kicks thereafter.

    I will be dry tomorrow. I'm heading up to Dartmouth tomorrow for parents weekend. Can't wait to see Fort Son; it's been a long time.


    Ultra Short Distance Training:

    Wanted to post a couple articles on ultra short distance training that Kevinj posted on my blog. (Might have posted the first one before, can't recall.) Next short course season I will likely shift into even more ultra short distance training and race simulation and bag lactate sets.

    http://www.fcnm.org/kubrt4.pdf

    http://coachsci.sdsu.edu/swim/bullets/energy39.pdf

    Check out this quote:

    High-effort-level event-specific training can be performed using very short work bursts and brief
    rests. Not only is the total volume of relevant work increased, but so is the volume of specific high intensity
    work-quality maintained. Neuromuscular patterning of a competition-specific nature can be
    enhanced. Research in this area puts to rest the claim that traditional swimming training, which
    produces high levels of fatigue with high levels of lactate and glycogen depletion, is a "good"
    training experience. Such training reduces the volume and quality of potentially beneficial training
    that could be performed, and therefore, should be viewed as detrimental to possible adaptation,
    certainly when compared to what can be achieved with ultra-short training.

    Updated May 3rd, 2012 at 04:55 PM by The Fortress

    Categories
    Swim Workouts
  4. Vids & Recovery Swim, Tuesday, May 1

    by , May 1st, 2012 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I did almost the exact workout from the HIT forum today:
    [ame="http://forums.usms.org/showthread.php?p=265890#post265890"]U.S. Masters Swimming Discussion Forums[/ame]


    WORKOUT #1: RECOVERY

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ :15 RI
    8 x 25 shooters w/fins @ :20 RI

    Main Sets:

    6 x 250 @ :15-:20 RI

    200 flutter kick w/board & fins + 50 scull
    2 x (200 IM drill + 50 kick)
    200 backstroke kick + 50 scull)
    2 x (200 stroke + 50 kick)
    -- 1 backstroke, 1 breaststroke
    50 EZ

    6 x 75 kick @ :20 RI
    25 shooter + 50 kick

    100 EZ

    Total: 3150

    -- Still pretty tired from travel/meet/sleep deprivation. Last night was the first really good night's sleep I'd had in ages.


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

    VIDEOS:

    50 BACK, 27.24

    Elaine filmed this and got a very close up view. (Thanks!) I know Speedo and Water Rat have views from above.

    http://www.youtube.com/watch?v=1FRuV...ature=youtu.be

    My start was somewhat flat. I need to work on flicking my toes, I guess. I counted 9 & 10 strokes on the first and second 25s (not counting the free pull on the turn) and 15 kicks on both lengths. Hit the 15 meter mark on the first length perfectly, though I can hear Elaine worrying that I'd kick past it. (I hear that on all my 50 back vids. ) I can't tell how close to the 15 m mark on the second length I was because of the close up. As Speedo mentioned to me, I did veer off toward the lane line going into the first turn, but managed to return to the center off the turn. Still a bit shellshocked that I went a 27 low. Teen Fort's high school team would love me on their medley relay. Ha!


    50 Fly, 26.31

    Here is Stud's vid. It shows I have a pretty darn good lead coming off the turn for a 50.

    [nomedia="http://www.youtube.com/watch?v=Dp0joOc_twk"]Leslie 50 Fly 2012 Nats - YouTube[/nomedia]



    100 Fly, 1:02.2 (29.4/32.3)

    Stud and Elaine video'd this one.

    http://www.youtube.com/watch?v=hOBIe...ature=youtu.be
    (I think Stud needs to make this viewable.)

    http://www.youtube.com/watch?v=twKrW...ature=youtu.be

    I'm in lane 6. I had a great start, right at the 15 meter mark, just barely legal. I had a terrible god awful first turn with a huge glide, which was a bit demoralizing Susan William mentioned this to me right after the race, and Elaine's video shows it in all its glory. My second turn wasn't much better either. I think this was partly due to a lack of mental focus for this race and partly due to the fact that I swim it once a year and thus don't have kick/stroke counts. I cruised the first 3 lengths worrying about the piano and trying to rely on my SDK. The arms only started getting heavy the last few strokes. These splits, less than 3 seconds apart, are downright amazing for me. I've never done that before in the 100 fly. If this had been a focus race and I wasn't such a big nancy, I definitely could have gone out faster. Next time, I'd like to: (1) focus on snappy turns; (2) work the SDKs harder, (3) better breakouts, and (4) out slightly faster. But I felt poorly and fatigued on Friday. Under those circumstances, it's hard for me to wrap my brain around a 100 fly.

    This is probably faster than the 1:11.3 that I swam in SCM at NE Champs. And it is a second faster than last year, which is nothing to sneeze at. I do think, however, that there is a limit on how much I can improve in this event. This is definitely my "fake it" event. First, I just can't train a lot of fly or develop real fly conditioning. (Though before the shoulder pain hit, I was doing some fast broken 100s flys in practice.) Second, since I didn't start masters until 44, I am just lacking an aerobic base from the 24 year hiatus which my competitors are not. It appears that very few women over 50 even want to swim this event; entries are always quite low. Maybe this event just becomes harder with age. Thoughts on this anyone? That said, I still think I can do a 1:01 again on pure HIT training. More monofin work!

    One hilarious thing: I took at peek at KPN in lane 5 like an 10 & U! hahaha


    100 Back, 1:02.61 (30.3/32.2)

    [nomedia="http://www.youtube.com/watch?v=Htje5QXh9cs"]Leslie's 100 back, 1:02.2, Greensboro Nats - YouTube[/nomedia]


    This video confirms what I thought during the race -- my usual UW kick count was way off. I went 14-12-11-8. At Albatross I was 15-15-15-10. This definitely cost me time. I tried to take it out very controlled so I would have something coming home. But I felt tired with no leg power the whole race. KPN owned me on the last 25. I'm quite sure I can go faster on a better day. My splits were good, just too slow. I should definitely be out in a mid to low 29. That's about what I went out in at the Albatross meet, converted. I could also tell that I flopped some on the start with my foot slipping slightly. Psychologically, that's a bad way to start a race.

    For reference, this race is .62 off what I swam at Atlanta in a Jaked and my second fastest time ever, faster than another B70 swim. I know I have a PR in this event in me.

    Updated May 1st, 2012 at 08:50 PM by The Fortress

    Categories
    Swim Workouts
  5. Wed., April 25

    by , April 25th, 2012 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    500 various
    4 x 50 fly drills
    50 EZ
    4 x 25 shooters
    2 x 50 burst + cruise
    2 x (25 EZ speed + 25 EZ)
    50 EZ

    Total: 1100

    Hottub, 20 min


    ART, 30 min

    Had a tune up today. He worked on my calves and taped them up. They are still somewhat tight and cramping despite dumping copious amount of electrolytes in my system, foam rolling, sticking and getting a magnesium injection on Monday. My RBC magnesium levels are still too low. My body just doesn't seem to absorb it.


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


    Because I wasn't with Speedo today, I had a brain fart. I walked down the stairs and failed to hot tub pre-swim. Speedo, Sprint Diva of the Week, remarked that I was "screwed. I attempted to ameliorate the situation by taking the elevator up. However, I foresee some tromping up and down stairs and coddling of Jimby that will soon be required.

    Here are my events for Nats:

    Event Seed Time
    #7 - 100 Butterfly 1:02.50
    #13 - 100 Backstroke 1:01.99
    #19 - 100 Individual Medley 1:03.70
    #25 - 50 Freestyle 25.30
    #37 - 50 Butterfly 26.79
    #41 - 50 Backstroke 27.46

    I don't have any goal times. I already achieved goal times or beyond in my babies, the 50 back and 50 fly, this season. I'll just race and see what pops up. Probably still won't swim the 50 free unless I feel no shoulder pain after day 1 and get psyched for it. Interesting that my seed time was within .01 of what I swam at Zones. My seed times in the 100s are all faster than I've ever swam in a textile suit. I am a bad ass reverse sandbagger. The 100 IM seed time is a goal time of sorts, I guess, because it's right on the national record and would be a PR for me. That record will be long gone with the fasties entered anyway.

    PEACE, LOVE, SWIMMING!!!
    (except for cranky Speedo who is now only talking to hands and Stud who has adopted a Charlton Heston voice)
    Categories
    Swim Workouts
  6. Mon & Tues, April 23-24

    by , April 24th, 2012 at 02:52 PM (The FAF AFAP Digest)
    Monday:

    500 various
    10 x 25 DPK shooters
    2 x 50 power kick + cruise
    50 EZ
    3 x 50 burst + cruise
    100 EZ

    Total: 1150

    Stretching/Rehab, 45 min


    Tuesday:

    500 various
    10 x 25 DPK shooters
    6 x 25 fly drill
    3 x (25 EZ fly + 25 EZ)
    2 x 50 burst + cruise
    1 x 25 up tempo back
    75 EZ EZ

    Total: 1250

    Rehab/Stretching/Foam Rolling, 30 min


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

    Met up with Speedo both days at Oak Marr for chatting and swimming. Hot tubing before and after each swim as well. I guess I feel OK in the water. Not doing enough to really tell, and not inclined to fret over it.

    Instead, I am fretting over other things ...

    1. In a real instance of taper madness and the power of suggestion, I had a dream last night that I dove in for the 100 fly on Friday and my legs didn't work. I was stuck underwater while everyone else was swimming. I think this was subliminally brought on by a comment Jimby made on FB. Pete was scolding me for taking the stairs and Jim replied that taking the stairs was a good thing b/c if you didn't use your legs for 48 hours, you'd lose 90% of your leg strength. He even cited an article. I have been, however, taking the stairs. My house makes abstaining from this impossible.

    2. I am wondering if it's positive or negative that my worst/hardest sprint event, 100 fly, is my first event of the meet. Bad planning on my part perhaps. I almost wish it were last and that I could start out with something more innocuous (like 50 breast). I don't want it to set a bad tone for the rest of the meet. I've decided if I go faster than last year or near my PR, that will be just fine and dandy. And of course I always comfort myself with the fact that it is yards not meters.

    3. I didn't sleep a wink last night, tossing and turning and having the above mentioned nightmare. This usually presages the fairly imminent arrival of what all women dread. That would be a lovely double whammy with allergies already afflicting me. Can't we have SCY Nationals in, like, the dead of winter instead?

    4. I can't find stuff I need to pack. Grr ...


    PEACE, LOVE, SWIMMING, PEACE, LOVE, SWIMMING, PEACE, LOVE, SWIMMING

    Updated April 24th, 2012 at 10:05 PM by The Fortress

    Categories
    Swim Workouts
  7. Back From Ban, Catchup, Monday, April 23

    by , April 23rd, 2012 at 03:31 PM (The FAF AFAP Digest)
    Back from the verbal dueling ban! I read everyone's blogs while gone, but missed commenting on them. I did virtually nothing last week, and now the taper b*tchies have set in. I was somewhat worried that they took their time manifesting. It's also somewhat puzzling to me that I am not just hating this third week of taper ....


    MONDAY:

    Swim/SCY/Solo:
    40-45 minute slow post meet swim

    Massage:
    Got a 90 minute deep tissue massage, which felt great after the meet. Since I seem to have trouble recovering from massages, I decided to do one 11 days out rather than the week before.

    Commentary:
    I was sore from the meet despite only doing 5 x 50, and my shoulder/scapula could feel the ballistic sprinting. A friend also told me that acupuncture + cupping was the equivalent of a deep tissue massage (soreness, toxin release, etc). Since I did that on Thursday before Zones, that may explain why I felt so blah and tired both days. Lesson learned! None of that the week of a meet.

    Hereís a vid of my 50 fly that SwimShark kindly took. I'm in lane 5, 4th lane from the bottom. [nomedia="http://www.youtube.com/watch?v=KUnKJGsSW88&feature=youtube_gdata_player"]50 fly - YouTube[/nomedia]. As I thought, I should have stayed under a bit longer on the second length and had a subpar breakout. Happy to see a snappy start and turn though.


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

    TUESDAY:

    Swim/SCY/Solo:

    Warm up:
    600 choice
    12 x 25 shooters w/fins
    50 EZ

    Speed Sets:

    5 x 50 torque drill (no paddles)
    50 EZ
    5 x 50 burst + cruise @ 1:30
    100 EZ
    5 x 50 burst + cruise @ 1:30
    100 EZ
    16 x 25
    odds = up tempo @ :30
    evens = EZ @ :45
    200 EZ

    Total: 2550


    Acupuncture/Cupping, 60 min

    Rehab/Stretching, 30 min


    -- Felt sluggish as expected after yesterdayís deep tissue. I suspect Iíll feel this way until later in the week, especially after adding on the acu/cupping.


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


    WEDNESDAY:

    Swim/SCY/Solo:

    600 various

    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    50 EZ

    4 x 50 fly drill @ :20 RI
    4 x 50 back drill @ :20 RI
    4 x 50 breast drill @ :20 RI
    100 EZ

    Total: 1700

    Commentary:
    Still sluggish in the water, as expected. I cancelled an ART appt for tomorrow, as I still feel beat up. Better to let the tissues rest, I think. Slightly concerned that there is no evidence of taper bitchies ...


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


    THURSDAY:

    I meant to swim today, but life got in the way. Teen Fort and I went in for Prometheus Celaic testing (antibody and genetic testing). Between appts with the gastro and being sent to the wrong lab, this took forever and F bombs were dropped. So the first evidence of taper bitchies may have come to the fore. Though I would have been highly annoyed in any event today.


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


    FRIDAY:

    Swim/SCY/Solo:

    Warm up:
    600 choice
    10 x 25 shooters
    50 EZ

    Speed Sets:
    5 x 50 torque drill @ 1:30
    50 EZ
    5 x 50 burst + cruise @ 1:15
    50 EZ
    10 x 25
    odds = up tempo backstroke
    evens = EZ
    50 EZ
    1 x 25 @ 90%
    free, 10 mid
    125 EZ

    Total: 1950

    Acupuncture, 45 min

    Last acupuncture treatment before Nats. Skipped the cupping to avoid a deep tissue type effect. The acupuncture still made me feel sleepy. Shoulder/scapula feels much better though after 2 more treatments.


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


    SATURDAY:

    Gym:
    20 min rehab exercises
    40 minutes stretching

    Swim/SCM/Solo @ Gym pool

    500 various
    2 x 50 torque drill
    2 x 50 power kick to 15 m + cruise
    5 x 50 burst + cruise
    50 EZ
    12 x 25
    odds = up tempo
    evens = EZ
    100 EZ

    Total: 1400 m

    Commentary:

    Taper b*tchies and jitters have hit! The bod still feels tired though. Iíve been trying to get a lot of sleep, but Iím not sleeping very soundly. Iím somewhat worried about getting up early 3 days in a row at nationals (where I likely wonít be sleeping well anyway). Iíd love to be able to sleep in Saturday, and wish the 100 IM were my afternoon event ... Events are earlier than I expected with 10 lanes being run. I just donít want to be exhausted by the time Sunday rolls around.


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


    SUNDAY:

    No swim
    Foam rolling, 10 min
    Allergies starting to really bother me with sore throat and chest congestion.

    Updated April 23rd, 2012 at 04:38 PM by The Fortress

    Categories
    Swim Workouts
  8. Thursday, April 12

    by , April 12th, 2012 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:
    -- used fins

    600 various
    6 x 50 fly drills @ :15 RI
    10 x 25 DPK shooters @ :40
    -- 5 back, 5 belly
    50 EZ
    5 x 50 @ 1:30
    25 EZ speed free + 25 EZ @ 1:30
    -- went high 11 to high 12s
    50 EZ
    4 x 50 dolphin burst + cruise @ 1:30
    50 EZ

    Total: 1800


    ART, 30 min

    Had my chiro work on my calves, which were still cramping on the shooters (though not thereafter). Dunno, maybe my electrolytes are messed up this week. Have been slamming some today.

    Acupuncture, 45 min:

    This was my second session. I figure I'll try it 2x a week for 4 weeks and see if it helps. I'm not expecting it to do anything for my labrum, of course. But it might help bring blood flow to the other injured/sore areas of the shoulder and scapula. And provide some pain relief. It seems like a good combo with PRP. Speaking of which, my chiro mentioned that he understands that the second session of PRP is the worse in terms of sensitivity and pain. Oh joy, I can look forward to that after nationals.

    Stretching/Rehab, 30 min


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

    Glad I only did a mini instead of a hard speed workout yesterday. After some relative rest and a decent night's sleep, I feel better today. Though I'm hoping for one more night of good sleep since I probably won't be racking up sleep hours this weekend. I spent a huge amount of time today on pain prevention ... I really hope one day soon I wake up pain free.

    More importantly, how much is one supposed to fork over for a prom dress?

    Attached is a pic of Fort Son's boat, the First Freshman 8. My son has some seriously styling boots.

    Psych sheets for Colonies Zones:
    http://www.patriotmasters.org/Coloni...ults/index.htm

    Updated April 12th, 2012 at 09:56 PM by The Fortress

    Categories
    Swim Workouts , ART
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  9. Thursday, April 12

    by , April 12th, 2012 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:
    -- used fins

    600 various
    6 x 50 fly drills @ :15 RI
    10 x 25 DPK shooters @ :40
    -- 5 back, 5 belly
    50 EZ
    5 x 50 @ 1:30
    25 EZ speed free + 25 EZ @ 1:30
    -- went high 11 to high 12s
    50 EZ
    4 x 50 dolphin burst + cruise @ 1:30
    50 EZ

    Total: 1800


    ART, 30 min

    Had my chiro work on my calves, which were still cramping on the shooters (though not thereafter). Dunno, maybe my electrolytes are messed up this week. Have been slamming some today.

    Acupuncture:

    This was my second session. I figure I'll try it 2x a week for 4 weeks and see if it helps. I'm not expecting it to do anything for my labrum, of course. But it might help bring blood flow to the other injured/sore areas of the shoulder and scapula. And provide some pain relief. It seems like a good combo with PRP. Speaking of which, my chiro mentioned that he understands that the second session of PRP is the worse in terms of sensitivity and pain. Oh joy, I can look forward to that after nationals.


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

    Glad I only did a mini instead of a hard speed workout yesterday. After some relative rest and a decent night's sleep, I feel better today. Though I'm hoping for one more night of good sleep since I probably won't be racking up sleep hours this weekend.

    Psych sheets for Colonies Zones:
    http://www.patriotmasters.org/Coloni...ults/index.htm
    Categories
    Swim Workouts , ART
  10. Thursday, April 12

    by , April 12th, 2012 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:
    -- used fins

    600 various
    6 x 50 fly drills @ :15 RI
    10 x 25 DPK shooters @ :40
    -- 5 back, 5 belly
    50 EZ
    5 x 50 @ 1:30
    25 EZ speed free + 25 EZ @ 1:30
    -- went high 11 to high 12s
    50 EZ
    4 x 50 dolphin burst + cruise @ 1:30
    50 EZ

    Total: 1800


    ART, 30 min

    Had my chiro work on my calves, which were still cramping on the shooters (though not thereafter). Dunno, maybe my electrolytes are messed up this week. Have been slamming some today.

    Acupuncture, 45 min:

    This was my second session. I figure I'll try it 2x a week for 4 weeks and see if it helps. I'm not expecting it to do anything for my labrum, of course. But it might help bring blood flow to the other injured/sore areas of the shoulder and scapula. And provide some pain relief. It seems like a good combo with PRP. Speaking of which, my chiro mentioned that he understands that the second session of PRP is the worse in terms of sensitivity and pain. Oh joy, I can look forward to that after nationals.


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

    Glad I only did a mini instead of a hard speed workout yesterday. After some relative rest and a decent night's sleep, I feel better today. Though I'm hoping for one more night of good sleep since I probably won't be racking up sleep hours this weekend.

    Psych sheets for Colonies Zones:
    http://www.patriotmasters.org/Coloni...ults/index.htm

    Do Ice Baths Work, Part II:
    http://www.swimmingscience.net/2012/...k-part-ii.html
    Categories
    Swim Workouts , ART
  11. Wed., April 11

    by , April 11th, 2012 at 04:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 50 caterpillar fly drill @ :15 RI
    10 x 25 shooters w/fins @ :40
    5 x 50 breast @ 1:05
    50 EZ
    10 x 25
    odds = easy speed free @ :30
    evens = EZ
    50 EZ
    8 x 25 burst + cruise @ 1:00
    150 EZ

    Total: 2100


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


    Still feel kinda blah in the water. And had calf cramps for the third day in a row. I'm heading off for a massage shortly, so hopefully that will work out some of the kinks.

    A friend sent me this link today:
    http://www.swimmingworldmagazine.com...zine/30261.asp. I'm very honored to be a runner up. A friend asked "Who is Lynn Marshall and do we need a lead pipe?'' lol. I replied that she is very speedy and swims a zillion events, unlike moi.

    I learned last night that Fort Son finally got a diagnosis after many many tests and feeling bad for almost 4 months: celiac disease. It certainly fits his symptoms and I'm cross with myself that I didn't think of it. I couldn't sleep last night due to worrying. I'm glad the hematologist he was seeing for low ferritin thought to test for it. I fed ex'd him a care package of gluten free goodies. He is bummed, but was getting very depressed about a lack of diagnosis and feeling like he was letting his teammates down. So knowing what is wrong is preferable. This is a real pita for a college student. No beer and pizza?! From what I can glean, he was doing well in my fairly gluten free kitchen, but the excess gluten + beverages at college may have been a tipping point. I already have appointments for my daughters to be tested next week.

    On Friday, Mr. Fort is heading up to Boston for marathon weekend. He has been nursing some nagging injuries as well and is looking forward to cycling when it's over. He will get to see Fort Son's boat/team race Harvard on Saturday, Lil Fort is racing in the Boston 5K on Sunday and then Mr. Fort runs on Monday with his training partner. I am missing all that fun, but having fun with Jimby, SwimStud and Chicken of the Sea who arrive on Friday afternoon. I'll go out to Mason to watch them swim the distances events. I am heading up to Hanover to see my son the weekend after Nationals for parents weekend. I haven't seen him since Xmas since he was with his team on a training trip over spring break. I really miss him.

    I really really need some sleep. That would likely zap the blahs.

    Updated April 11th, 2012 at 04:48 PM by The Fortress

    Categories
    Swim Workouts
  12. Tuesday, April 10

    by , April 10th, 2012 at 04:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/fins
    16 x 50 w/fins @ 1:00
    odds = back
    evens = breast
    100 scull
    100 EZ

    Total: 2150

    Stretching/Yoga/Rehab, 45 min


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

    Had nothing in the pool today. Legs felt really heavy. I had 5 vials of blood taken right before the workout, which didn't help. And my 8:00 pm speed workout last night was too close to this one, I fear. Or else the dread allergies are taking over ...

    But no big deal -- Il Garbagio was on the menu anyway! Will sprint some tomorrow and then just cruise for a couple days for Zones. Or I may just cruise tomorrow too; my body is screaming for recovery. Plenty of speed work to be had over the weekend.

    There are 443 swimmers entered in Zones with the entry deadline tonight. Looks like I'm at my usual 33% rate for end lanes. I considered reverse sandbagging the 100 breast, but I wasn't sure I'd go faster than my current seed time. At least at Nationals where they seed by age group, I won't be in an end lane.

    I was notified that I was PV Female Swimmer of Year in meters, which is pretty cool.

    Updated April 10th, 2012 at 08:34 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  13. Monday, April 9

    by , April 9th, 2012 at 10:04 PM (The FAF AFAP Digest)
    Saturday:

    Off, as usual.


    Sunday:

    Pool & Gym closed.
    Did 45+ minutes of rehab, stretching and yoga


    Monday:

    Nighttime Swim/SCM @ Gym:

    Warm up:

    600 various
    6 x 50 caterpillar fly drill @ :15 RI
    4 x 100 back/breast @ 2:00
    50 EZ

    Speed Work:
    -- with fins

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

    16 x 25
    odds = EZ speed free, emphasize kick
    evens = EZ
    -- couldn't see the pace clock from one end. did these as 50s on about 1:30
    50 EZ

    1 x 50 AFAP breast
    -- 31ish
    -- mega calf cramp
    100 EZ

    4 x (25 AFAP + 50 EZ) @ lots of rest

    100 EZ

    Total: 2650 meters


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

    Had a long drive back from Pittsburgh. Couldn't leave until after lunch and ran smack into rush hour traffic. I got home just in time to drive swim team carpool. Went to my gym while Lil Fort was there. I was super lucky to get a lane and the pool was 84 instead of 86. So I got more in than the stretch out swim I had expected. Everything felt very cranky during the car ride, but better after the swim. Had quite a few calf cramps during the workout, but I have a long overdue magnesium injection on Wed. I'm also doing a body work trifecta this week to try to speed healing of the shoulder/neck or at least manage it through Nats -- acupuncture, massage and ART. I am still hoping to go to Omaha in July. But I'm going to punt any definitive decision and purchasing of plane tickets until mid May. May looks to be a crazy month; I'm traveling every weekend. Speaking of that, I need sleep! I sleep like crap when I travel.

    Updated April 9th, 2012 at 10:11 PM by The Fortress

    Categories
    Swim Workouts
  14. Friday IG, April 6

    by , April 6th, 2012 at 05:54 PM (The FAF AFAP Digest)
    Swim/SCY/w/Jimby:

    20 x 50 @ :55

    10 x (75 EZ + :10 RI + 25 fast) @ 2:00
    -- I did nothing fast
    -- most was breast-back kick-breast-back kick (no backstroke flgs at one end)

    8 x 50 kick @ 1:20
    -- supposed to be 25 hard + 25 EZ
    -- I just did easy kick

    10 x 50 EZ @ :55

    Total: 2900

    Rehab/stretching, 40 min


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

    I should definitely not have done a speed workout yesterday. That was 3 between Mon-Thurs. My left side is barking at me some now. Planning to take the weekend off anyway. But it could be kind of a sideways or recovery week this week if it doesn't feel better, which hopefully it will. I have had a vey hard three weeks of training since the Albatross meet. Need to taper; glad it's here!

    Updated April 6th, 2012 at 09:53 PM by The Fortress

    Categories
    Swim Workouts
  15. Thursday, April 5

    by , April 5th, 2012 at 03:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :35
    5 x 50 fly drills @ :15 RI

    Speed Sets:

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

    4 x (25 AFAP w/fins + 75 EZ) @ 3:00
    1 = breast, 12 high
    2 = free, 10 low
    3-4 = shooters, 8 high-9 flat
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    1 = fly, 22 low to mid
    2 = fly back, 23 low
    3 = breast, 27 mid
    4 = dolphin kick w/board, 23 high-24 flat
    5 = flutter kick w/board, 24 mid
    25 EZ

    Total: 2900


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

    I would have preferred to have done Garbagio today and speed tomorrow. But I will be at the Sewickley Y tomorrow around lunch and fear I would not be able to get in a quality workout. So today it was, despite the fatigue. My times were actually very good. Long drive up to Pittsburgh now.
    Categories
    Swim Workouts
  16. Tuesday, April 3

    by , April 3rd, 2012 at 04:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters @ :40ish
    5 x 50 fly @ whatever

    -- lots of chatting with Speedo who had arrived earlier

    Speed Sets:

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

    -- Was slightly worried about my planned timed efforts as I could feel the fatigue from yesterday's hard speed work and was cramping a bit on the bursts. Went ahead anyway and did better than I thought I would.

    1 x 100 AFAP fly w/fins, 52 high
    -- Fin was falling off on the 3rd 25. Had to stop and make an adjustment at the turn. This pissed me off and cost a lot of time. So I decided to do another.
    250 EZ

    1 x 100 AFAP fly w/fins, 51 high
    250 EZ

    1 x 50 AFAP breast dophin w/fins, 27 mid
    200 EZ

    Total: 2350


    ART, 35 min

    Doc was impressed I had recovered quickly from the PRP. The neck is still somewhat tender, probably more nerves there I guess.


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

    In retrospect, I should have flip flopped my Monday and Tuesday workouts. I was really feeling yesterday's effort and the quads were burning. Still, those are definitely the fastest 100 flys I've done in practice by a good margin. I'm not sure, but I think my previous best was a 54. Even if you add a whopping 15 seconds or so for fins (which seems very generous), that second one would convert to a 1:06 from a push. I went 1:03.1 the only time I swam it last year. In general, I've been doing a lot of practice PRs since January.

    Signed up for Zones with seed times from the last time I swam the events. Decided not to bother with the 100 free. Will do the 200 relays. Hoping to get a 50 free split on one of the free relays. Maybe the girl's relay on Saturday.

    Swim Meet Events
    Event
    Number Gender Distance Stroke Time Date
    23 Female 50 SCY Fly 0:26.79 04/14/2012
    33 Female 100 SCY IM 1:04.10 04/15/2012
    43 Female 100 SCY Breast 1:15.90 04/15/2012
    Categories
    Swim Workouts , ART
  17. Monday, April 2

    by , April 2nd, 2012 at 04:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    15 x 50 fly drills @ :15 RI
    8 x 25 belly shooters w/fins @ :40
    50 EZ

    Speed Sets:

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

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

    3 x (AFAP double shooter w/MF + 150 EZ)
    -- 18 high, 18 high, 19 flat

    8 x 25 fast BA @ 1:00
    -- flutter kick w/fins
    -- 10 highs-11 lows
    100 EZ

    8 x 25 breast dolphin w/fins fast BA @ 1:00
    -- 12 high-23 lows
    200 EZ

    Total: 3550

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

    Forgot that the pool would be full of scores of classes and kids. Did manage to score a solo lane in the deep end for the AFAP 50s with the monofin, but that was it. Will likely go to Oak Marr the rest of the week; there are more lanes there. I can't do sh*t in 4-5 foot deep lanes.

    Still waffling on Zones entries. As I told chowmi, the key thing is not to swim so many events that I'm exhausted for a few days afterward. And I have little interest in a lactate workout that close to nationals. I will do 4 relays -- the 200 mixed medley, 200 womens medley, 200 mixed free, 200 womens free. I'm inclined to enter: 100 free (may scratch or cruise), 50 fly (too fun to miss with lots of fast chicks and chowmi), 100 IM (focus event) and 100 breast (for fun). There will likely be some 90% efforts involved. I wish I had more rest before 100 breast ... I had thought about doing a split request in the 200 breast, but that's next to the 50 fly.

    Estimated timeline: http://www.patriotmasters.org/2012.C...d.Timeline.pdf

    I'll do 30 minutes of rehab and stretching later.

    Note: Mr. Fort recently read (I think in a bike mag) that compression pants have been shown to help runners (eccentric movement), but not bikers (concentric movement) despite all bikers thinking they do.

    Updated April 2nd, 2012 at 08:03 PM by The Fortress

    Categories
    Swim Workouts
  18. IG/MRI/PRP, Friday, March 30

    by , March 30th, 2012 at 04:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    10 x 25 shooters @ :40
    10 x 25 breast w/wiffle ball @ :40
    50 EZ
    10 x 25 caterpillar fly drill @ :15 RI
    5 x 100 (50 free/25 scull/25 back kick) @:15 RI
    6 x 25 long breast pullouts
    50 EZ

    Total: 2100

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

    Just did an IG recovery workout in about 50 minutes before rushing to the doctor's office. Good thing I didn't listen to Faux Dr. Thornton and his ignore shoulder pain/forego MRI advice! I was most frustrated by his failure to pay attention to the facts of my particular situation, instead just espousing his general theories. It's been 4+ months and every conservative measure failed to work. Anyway, the MRIs showed a labral tear in the left shoulder in the exact area where I have been experiencing pain and some tendinopathy. I also have degenerative discs (DDD) and arthritis in my neck. One disc is bulging and may be causing nerve damage. I have an EMG next Friday to hopefully rule that out. This may sound worse than it is. Everyone my age is going to have some degeneration and arthritis. If I had continued to ignore the pain, I could potentially have made the labral tear more severe and/or herniated a disc in my neck or worsened the disc damage. The labral tear is not surgical right now. I opted for image guided PRP (platelet rich plasma injections) in the shoulder, scapular and neck. PRP is used for all 3 conditions -- labral tears, arthritis and DDD. PRP should help to stabilize the neck and halt progress of the DDD. And hopefully keep me more pain free. I've been having periodic localized upper scapular pain off and on for years. It never occurred to me that it was a neck problem rather than a shoulder problem. This is just another good reason to carry on with my no distance free policy! I have another PRP appointment set up for right after Nationals. The labral tear makes me a bit leery ... But odds are nothing worse will happen before Nationals, and I have gotten one treatment in. Really looking forward to taper this time to reduce the AFAP work. I was not happy to hear this news, but at least I know I wasn't imagining the nature or origin of the pain or exaggerating symptoms. My doctor said I should not have waited so long to seek treatment and that I have a rather high pain tolerance. Feeling kind of sore from all the injections at the moment. Definitely back to no upper body lifting.

    I await Jim's mea culpa.

    Mayo Clinic on PRP: http://www.mayoclinic.org/news2010-mchi/5702.html
    -- My brother recently had PRP at Mayo to good effect on his achilles.

    March: 23 swims in 30 days with 5 days off (4 my usual Sat off). That must be a record for me.

    Updated March 31st, 2012 at 11:01 AM by The Fortress

    Categories
    Swim Workouts
  19. Thursday, March 29

    by , March 29th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I did a variation of workout #3 from the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20437"]U.S. Masters Swimming Discussion Forums[/ame]

    Warm up:

    600 various
    10 x 25 shooters w/fins
    8 x 50 fly drills
    50 EZ

    Speed/Power Sets:

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

    12 x (25 AFAP w/fins + 75 EZ) @ 3:00
    1-2 fly, 10 low
    3-4 dolphin kick w/board, 10 low
    5-7 breast dolphin, 13 low, 13 flats
    8-9 back shooter, 8 highs
    10 flutter kick w/board, 10 mid
    11-12 free, 10 lows

    100 EZ

    5 x 50 @ 1:30
    25 breast w/parachute + 25 EZ

    5 x 50 @ 1:45
    25 back shooter w/parachute + 25 EZ

    100 EZ

    Total: 3550


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

    I was a little tired and sore from the vigorous ART session and drylands yesterday. Could really feel the extreme angle squats in the glutes and hips. So I didn't feel in full attack mode in the pool. I would have preferred to do a recovery workout today and a speed one tomorrow. But I don't have time for a long workout before my doc appt tomorrow. My times were about the same as usual though. And it was nice to focus on 25s, as I've been doing a lot of fast 50s and broken 100s.

    Jim has been haranguing me on FB that I am an over user of health care because he views MRIs as unduly expensive and largely useless. http://www.minnpost.com/second-opini...ialists-charge.

    He argues:

    "The basic point it made [NYT article] is that if you MRI virtually anybody, those with soft tissue pain and those without it, the scan will review very similar levels of soft tissue tears and other forms of damage. Andrews did this on professional pitchers, both their shoulders and elbows, and found that MRI did not show any difference between healthy and injured players (unless the injury was acute--such as from a fall or car wreck.) All the players had damage of various sorts, but linking damage to pain is not possible from this particular kind of scan, nor did having an MRI improve the patient's outcome in any way over the long term. I know your argument is that your doctor can use the scan to find the area of damage and thus inject the platelets into the "right" place. But what the research is showing is that these scans just don't reveal what the "right" place is."

    This may all be well and good, and true in many cases. But my last experience with an MRI before PRP (http://www.treatingpain.com/diagnosi...ch-plasma.html) was that it showed damage in the exact areas that were causing me pain. We treated those very areas with PRP, and over time, the pain was gone. With the MRI, the doc could see exactly where the slap lesion was, for example, and inject in that spot. So this was a successful treatment plan for me last time. I've tried everything for months now -- NSAIDs, scapular stretching, rehab exercises, icing, ART, etc. and nothing else has really alleviated the pain. I'm perfectly willing to foot the bill for PRP in the hope that it will help again in these new pain spots. I'd also be happy if the MRI ruled out some other things.

    PRP for sports injuries:
    http://www.scientificamerican.com/ar...edicine-injury
    http://well.blogs.nytimes.com/2011/0...y-really-work/

    Updated March 29th, 2012 at 05:42 PM by The Fortress

    Categories
    Swim Workouts
  20. Tuesday, March 27

    by , March 27th, 2012 at 04:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters w/fins @ :35
    8 x 25 breast dolphin w/fins @ :35

    Speed Sets:

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

    1 x broken AFAP 100 IM w/fins
    -- :15 rest each 25
    -- :45
    200 EZ

    1 x broken AFAP 100 fly w/fins
    -- :15 rest each 25
    -- :43
    200 EZ

    1 x AFAP 50 breast w/fins
    -- 28 high ish
    -- ugh, was tired, needed more rest
    100 EZ

    Total: 2200

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

    Today I really only had 55 minutes to swim, so did a Speedo-ish workout. Apparently, that was plenty as I was tired at the end. Gym + mini recovery swim tomorrow, I hope.

    Had a follow up with my doc today. I felt the trigger point injections (advil, touch of cortisone) were largely ineffective in treating my shoulder/scapular issue. I had 4 choices: (1) ignore pain, (2) more cortisone, (3) prolotherapy, or (4) PRP and gamble that it won't kill my pre-nats training. I opted for #4. #1 seemed very unappealing since it's been bothering me since last December despite ART and rehab exercises. #2 not of much interest, not likely to work anyway. So I had to make some calls to get in for a shoulder and neck MRI today to have PRP this Friday. The neck MRI is to rule out a possible disc herniation in the neck, which theoretically could be causing the scapular and neck pain. Ew, really hope not. I haven't had PRP since early to mid 2008. I seem to recall I could swim a couple days after. No problem if I have to emphasize sprint kicking for a few workouts. Just hope nothing too troublesome shows up! I don't think it should unduly hinder prep for Greensboro.

    I haven't slept well since last Thursday. Really tired, and feel like I'm not recovering as well. Sleep is so important for training.

    I may have a record number of swims for me in a month in March. This giving up cross training thing is weird.

    Updated March 27th, 2012 at 11:00 PM by The Fortress

    Categories
    Swim Workouts