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Swim Workouts

  1. Thursday, May 31

    by , May 31st, 2012 at 04:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    5 x 50 caterpillar fly drill @ :15 RI
    5 x 50 chest press fly drill @ :15 RI
    5 x 50 single arm fly @ 1:00

    ... hot tub break with Speedo ... who did a 1000 for time ... he was much faster than last week ... I'm suspicious he skipped a 50 due to boredom whilst swimming ... 12:11

    6 x (5 x 25 shooters w/MF) @ :40ish
    5 back
    5 belly
    5 left side
    5 right side
    5 twirling
    5 back

    10 x 50 back w/turtles, no SDK @ 1:00

    100 EZ

    Total: 2700


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

    Did a full on slow mo recovery workout today. I needed it. I realized after reading Water Rat's blog that I haven't been to ART in 5+ weeks. Definitely means my shoulder is feeling somewhat better b/c I was going weekly for a long time. My third PRP session is next Thursday. There has been some improvement since session two. Though I'm still not doing any freestyle sprinting or using paddles.

    Updated May 31st, 2012 at 05:01 PM by The Fortress

    Categories
    Swim Workouts
  2. Wed., May 30

    by , May 30th, 2012 at 06:10 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapula exercises, 20 min
    good mornings, 65 x 1 x 8, 75 x 3 x 8
    extreme angle step ups w/BB, 50 x 3 x 8
    seated narrow grip row, 100 x 1 x 6, 110 x 1 x 6, 120 x 1 x 6
    bicep curl, 40 x 3 x 8
    overhead squat, 55 x 1 x 8, 60 x 1 x 8
    altitude drops, 10
    knee tuck jumps, 10
    resisted track start jumps, 10

    -- Wanted to do a few more sets of things, but ran out of time and had to dash off to the pool.


    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooter
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 torque drill w/paddles @ :20 RI
    -- first time I've used paddles in months
    50 EZ

    Speed Work:

    1 x 50 AFAP fly w/fins
    -- 23 mid
    -- felt tired, and perhaps should have done some bursts first to make sure I was entirely warmed up
    150 EZ

    Kick Ultras w/fins:
    3 x (8 x 25) @ :45
    -- AFAP for 20 yards, cruise in, rest approx :30

    1-8 = dolphin kick w/board
    50 EZ
    9-16 = shooter w/MF
    100 EZ
    17-24 = backstroke kick, no SDK
    150 EZ

    8 x 25 breast pull w/parachute
    100 EZ

    Total: 2700

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


    Still feeling tired. I realized that, normally, this would have been a recovery week for me. I probably should have knocked off weights last Saturday for a week. Whenever I skip a recovery week, it catches up to me. I had thought I might not need/take one with Omaha looming, but apparently not so. And I'm done with upper body weights until after Nats. I've been feeling the "weight" of them in my speed sessions and really want to crank some quality AFAP work in the pool. May just do plyos from now until 3 weeks out. It doesn't seem like it was all for naught, as in just 4+ weeks, I've gotten stronger or possibly regained strength I had lost.

    I may see Speedo-Tri tomorrow. He will probably be doing another 1000 for time (ugh!) and I'll be doing a recovery workout so I can attempt some AFAP 50s outdoors on Friday.
  3. Tuesday, May 29

    by , May 29th, 2012 at 03:05 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville Swim Center:

    Warm up:

    600 various
    4 x 50 single arm fly
    3 x 100 backstroke

    Speed Work:

    4 x 50 burst dolphin kick + cruise

    4 x (25 fast breast + 25 EZ)

    2 x (50 up tempo back kick + 50 EZ)

    3 x (50 easy speed fly + 50 EZ)

    4 x (25 fast breast + 25 EZ)

    4 x 50 burst dolphin kick + cruise

    100 EZ

    Total: 2500

    RC exercises & Stretching, 30 min


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

    I felt like crap in the water today. Don't know if it was due to too much Memorial Day celebrating, the scorching heat over the weekend or Saturday's intense drylands. Maybe a combo of them all. I've also only had one day off in 2 weeks, so maybe that is catching up to me. Given that, I made no attempts at anything AFAP. Even my bursts were more like 90%. Everything was done on the mega rest interval, dodging around the slow lap swimmers in my lane.

    I ran into Josh & Nick from Curl Burke. See http://reachforthewall.com/2012/05/2...aI-Ho.facebook. They were at the start of a 2 week taper for a final attempt to qualify for Trials. Rather than the standard taper of gradually decreasing yards and intensity, they are doing a drop taper where they don't take "even one fast stroke" until their meet. I don't usually do much more than bursts the last 10 days or so of my taper, but that is even more extreme. It will be interesting to see how they fare. We did agree that most masters don't rest enough.

    I ordered this today: http://www.2xu.com/product/455/Swim-...on-Top/279/285. Lately, my upper body has been feeling much more bashed up than the legs.

    Updated May 29th, 2012 at 08:33 PM by The Fortress

    Categories
    Swim Workouts
  4. Sunday, May 27

    by , May 27th, 2012 at 06:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    550 various

    10 x 50 fly drills
    odds = caterpillar
    evens = single arm

    5 x (25 EZ speed fly + 25 EZ)

    5 x 50 breast

    5 x 50 back

    50 EZ

    Total: 1850

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

    Just did an easy recovery swim at the summer league pool. It confirmed I could never actually work out in 4 feet deep water.

    Fort Son has announced he wants to do some swimming this summer and needs a new suit. Do you guys have any recommendations? All I know is that he is not supposed to wear jammers anymore.
    Categories
    Swim Workouts
  5. Glorious Swim, Friday, May 25

    by , May 25th, 2012 at 03:39 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville Swim Center:

    Swam the first 50 minutes with Julie, Susan, Sue and Eileen. The last 50 minutes with Susan. There were no pace clocks, so swims were on the "mega chat interval." Julie remarked on FB that we took 10 minutes between two sets. That seemed normal to me. Had a blast with the ladies on a gorgeous day in an outdoor pool with refreshingly cool water!



    Warm up:

    7 x 100
    50 drill + 25 kick + 25 swim
    -- mixed up free, back and breast

    Main Sets:

    8 x 100 w/fins
    odds = up tempo backstroke
    evens = up tempo backstroke kick

    ... can't remember if we did something else here ...

    6 x 50
    odds = drill
    evens = fast fly @ 100 pace

    4 x 50 breast pull w/parachute
    -- these are a tad harder than the 25s I was doing yesterday
    50 EZ

    Total: 2050


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

    Long course didn't feel nearly as bad as I had feared. My legs definitely have more endurance than my arms, hardly surprising. But even the 50 flys felt quite manageable. We are going to try to meet on Tuesdays and Fridays weather permitting. I wouldn't like to race outside, but practicing outside was quite excellent. So worth the drive.

    Now, as to the the poster who reported a remark I made in my Wed blog entry ... really? It was meant to be a funny remark with a smilie included. If you don't agree with or like something I write, feel free to leave a public comment on my blog. Or, alternatively, you don't have to read my blog if you are easily offended. But the level of private policing of even innocuous sarcastic comments has gotten tiresome. I'd like to have some levity, trash talking or even heated arguments about training, on my blog.
    Categories
    Swim Workouts
  6. Thursday, May 24

    by , May 24th, 2012 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters @ :40
    6 x 50 fly drills @ 1:10
    50 EZ

    Speed Sets:

    10 x 25 burst to 15 m + cruise @ 1:00
    -- flutter kick w/board & fins
    50 EZ

    8 x 25 burst to 15 m + cruise @ 1:00
    -- fast hands breast
    50 EZ

    6 x 25 burst to 15 m + cruise @ 1:00
    50 EZ

    4 x 25 burst to 25 m + cruise @ 1:00
    -- fast hands doggy paddle
    125 EZ

    1 x 50 back from blocks
    -- rolling start on 59.5
    -- high 28-29.0
    -- was deep on start, went slightly past 15 m on first length
    175 EZ

    2 x (broken 75 + 125 EZ)
    -- broken for :10 @ 25s
    -- did these with only a couple SDKs, felt utterly strange taking a billion strokes when I'm usually under 15 m.
    1 = fly, high 36
    2 = IM, 40
    -- I felt beat on the second one. Had planned on doing more 75s, but didn't feel any real AFAP left in the tank.

    10 x 25 breast pull w/parachute @ 1:00
    100 EZ

    Total: 3150

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

    Tomorrow I'm going to swim outside at the long course pool in Rockville MD. Better look for my mirrored goggles!

    Chris mentioned in his blog that Worlds would be a "double taper" for him. I hadn't focused on this wrt Omaha. But it is likely a double taper for me as well. I've never had 2 taper meets this close together, so I'm not sure how my body will react to it. Though resting some for the Albatross meet in March didn't seem to hurt Greensboro. Of course, long course is a confounding factor for me, and I'm now a better short course swimmer with the underwaters.

    I don't really have any expectations for Omaha. I guess I'd like to swim faster in the 50 fly and 50 back than I did last year. Otherwise, nada.

    Last year's long course 50s from Auburn
    32.5 50 back
    31.5 50 fly

    This year's SCY from Greensboro for comparison:
    27.2 50 back
    26.3 50 fly

    Supposed conversions from SCY to LCM
    (using great bay Masters converter):*
    31.4 50 back
    29.53 50 fly

    *I doubt these conversions are accurate for me because LCM deprives me of my kick weapon and forces me to resort to "arm swimming." I would bet that I take about the same # of strokes in my 100 SCY back and fly races as I do in 50 fly and back in LCM.

    Wait, where did Jazzy's blog go?



    Btw, I got this Brookstone massager for mother's day and it's awesome! http://www.brookstone.com/ineed-neck...ager-with-heat

    Interesting conjecture about whether kicking increases arm strength:
    http://www.swimmingscience.net/2012/...ntent=FaceBook

    Updated May 25th, 2012 at 10:38 AM by The Fortress

    Categories
    Swim Workouts
  7. Tuesday, May 22, 2012

    by , May 22nd, 2012 at 03:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    -- Shared a lane with Speedo, who was doing a "D practice," much of the time.

    Warm up:

    300 various
    10 min hottub with Speedo
    300 various
    12 x 25 shooters
    -- 6 back, 6 belly
    5 x 50 fly drill
    50 EZ

    Speed/Power Sets:

    8 x 25 burst + cruise
    100 EZ

    1 x 100 AFAP back w/fins
    -- 51
    -- legs were toast on last 25
    400 EZ

    -- whilst I was doing the bursts and fast 100, Speedo Mr. Race Simulation cruised a 1000 for time to prep for his tri, 12:55

    1 x 75 fly w/fins
    -- 38
    275 EZ

    1 x 50 AFAP breast w/fins
    -- 28 mid
    -- Speedo had just crawled out of the hottub, again, and said I was 13+ at the 25
    200 EZ

    1 x 50 AFAP fly w/fins
    -- 23 mid
    200 EZ

    8 x 25 breast pull w/parachute @ 1:00
    -- I was thinking that this is good for the top of my fly pull as well
    100 EZ

    8 x 25 w/parachute @ 1:00
    odds = backstroke kick on surface
    evens = free
    100 EZ

    Total: 3450 (just killing Patrick on the gtd )


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

    1. Found a $197 direct flight to Omaha leaving on Thursday at 1:50 pm out of National. Going to sign up for Omaha later today. Friday: 50 free/100 back, Saturday: 50 back, Sunday: 50 breast & 50 fly. May possibly do a 50 split in my 100 back; I'll decide closer to the meet. Probably should just do the whole super long damn thing. Kicking <30% of the race is daunting.

    2. I think drylands & 90 minute intense yoga are too much in addition to swimming. Everything was tired today. I may wait on the intense yoga classes until after nationals.

    3. Not sure when to quit drylands. I'm contemplating following the Q model and stopping them at the end of May so I can really bring it during practice for a couple weeks pre-taper. Not sure. Thoughts?

    4. I probably need to do some timed efforts with virtually no SDK. That will feel awkward. Long course sucks.

    5. Will stretch and do rehab during American Idol tonight, which I always watch with Lil Fort. Thank god my least fave screamer got booted last week.

    Updated May 22nd, 2012 at 03:52 PM by The Fortress

    Categories
    Swim Workouts
  8. Solid, Friday, May 18

    by , May 18th, 2012 at 03:42 PM (The FAF AFAP Digest)
    Swim/SCY, mostly with Speedo:

    Warm up:

    600 various
    8 x 25 shooters
    6 x 25 burst + cruise
    50 EZ

    Speed Sets:

    6 x 50 AFAP @ whatever

    1 = double shooter w/MF
    -- 19 low
    -- Speedo filmed this for That Guy. But my computer refuses to download the invalid image. wth. I think Speedo will have to use his own phone when filming!
    -- I then watched Speedo lay down a 23 mid 50 free from a push after not swimming this week. Clearly, training in the pool is optional for him.
    200 EZ

    Edit: The MF vid downloaded on a second try. Here it is: http://www.youtube.com/watch?v=kvNrL...ature=youtu.be
    I also have a vid of Pete's 23 50 free:
    http://www.youtube.com/watch?v=uuvxx...ature=youtu.be


    2 = fly w/fins, 23 low to mid
    -- Speedo popped a 50 fly and went a 27 low. Another new event?
    175 EZ

    15 minute chat break w/Speedo and then he retired to hot tub, buoyed by his training is optional swim.

    25 EZ

    3 = breast, 28 mid
    -- meh, not getting any pop on the evil right now
    150 EZ

    4 = fly, 22.9-23.0 ()
    150 EZ

    5 = dolphin kick w/MF and board
    -- fin flew off my feet when turning
    -- must need superglue
    150 EZ

    6 = double shooter w/MF, 19 mid
    150 EZ

    10 x 50 w/parachute @ 1:30
    1-5 = 25 breast pull + 25 EZ back kick
    6-10 = 25 back shooter + 25 EZ back kick
    -- really wanted to do free w/paddles, but didn't want to chance it yet with the shoulder
    -- shoulder pain is the one thing that makes me uncharacteristically risk averse
    100 EZ

    Total: 2900

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

    Vastly better effort than yesterday! I hope that helps the doldrums pass. Stud and I were discussing earlier how HIT training can be mentally challenging and leave you wanting a break.

    Now for the interesting bits.

    1. I am training with a soon to be triathlete. Yes, Speedo needs a new project for the summer so is entering an xterra tri in June. I feel I can announce this on my blog since he is a blogger has been.

    2. Like Speedo, I am feeling in need of a summer project. I am uninspired by long course right now and it is ill-suited to my kick dominant swimming. But I feel the need to do something other than swim this summer and should have plenty of time to do so with my one meet in just 5 weeks. (Still no word on details for Ohio meet.) But what? Sadly, my now ridiculously floppy ankles don't take kindly to running. And after 3 major ankle sprains during my swimming years ...

    3. Speedo and I were entertained today (usually we're annoyed) by an 89 year old noodler. Typically, she scolds Speedo for splashing her cataract implants. But today she regaled us with her snacking habits which, if she didn't follow, she'd be "farked." Speedo agreed that she'd be "farked" and we were both impressed by an 89 year old lady cursing like a truck driver. Something to aspire to! Speedo and I also agreed we'd be "farked" if we attempted to race long course right now.

    4. I may go to yoga at 6:00 pm. Wondering if it will feel dreadful after months off ...

    Updated May 18th, 2012 at 10:18 PM by The Fortress

    Categories
    Swim Workouts
  9. Blah, Thursday, May 17

    by , May 17th, 2012 at 04:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    (or maybe only 6?)
    50 EZ

    10 x 50 @ 1:30
    odds = double shooter w/MF @ 100+ pace
    -- went high 20s or 21 flats
    evens = easy dolphin kick w/board

    10 x 50
    odds = breast @ 200 pace @ 1:30
    evens = DPS free @ 1:00

    -- decided to bag it during this set

    100 EZ

    Total: 2450


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

    Got woken up early by jackhammers in the neighborhood. Stuck in a massive traffic jam on the way to the pool due to a lane closure. Blah. I was just uninspired, and got out of the pool early. Hopefully, I'll be ready to rock 'n roll tomorrow. This is first "phone it in" workout I recall doing in months. I'm not driving up to Philly tonight; I need a travel break. I could also use a break from Teen Fort.

    Updated May 18th, 2012 at 03:48 PM by The Fortress

    Categories
    Swim Workouts
  10. Tuesday, May 15

    by , May 15th, 2012 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    5 x 50 caterpillar fly drill @ 1:10

    12 x 25 shooters w/MF @ :35-40
    -- 6 back, 6 belly

    Speed Sets:

    1 x 50 AFAP double shooter w/MF
    -- 19
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    3 breast: 13 high, 13 low, 13 low
    3 back: 11 flat, 10 high, 10 high
    2 free: 10 highs

    no break

    8 x (25 AFAP shooter w/MF + :10 break + 25 EZ) @ 2:00
    -- high 8s & 9 flats

    200 EZ

    1 x 50 AFAP fly
    -- 23 mid
    -- cramped

    200 EZ

    Total: 2950


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


    Had another fantastic weekend in New England. After a lackluster dual meet season, Fort Son's frosh light boat (see pics below) made the grand final at the Eastern Sprints. Definitely peaked at the right time, beating some teams that previously had beaten them. All the races were thrilling to watch with Harvard taking the overall title. But all this travel is exhausting, and I never sleep well when I travel. I may skip the Stotesbury Regatta in Philly next weekend and instead go to Nationals the following weekend (Teen Fort's boat qualified this weekend). I need a travel break! And I have Lil Fort's sports events to attend anyway.

    I arrived home too late yesterday to hit the pool, which resulted in 3 days off. No big deal, I guess, but I've only gotten in 8 swims since Greensboro. I felt a bit odd/awkward doing a sprint workout today, but was determined to get back on track. I'm still lacking any enthusiasm for long course. I'm either going to attend the Spire long course meet on June 30-July 1 (fantastic new pool), http://www.lelmsc.org/, or Omaha. That leaves me only 4 weeks to train before tapering. I really won't be able to get in any long course conditioning as my team's weekday practices conflict with Lil Fort's track practices and that and school aren't over until mid June. So I'm just going to focus on speed, speed, speed and the four long course 50s. I'm waiting for the entry form to come out for the Spire meet before deciding. Assuming it comes out shortly ...

    Updated May 15th, 2012 at 04:11 PM by The Fortress

    Categories
    Swim Workouts
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  11. Gym + Swim, Friday, May 11

    by , May 11th, 2012 at 04:28 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 10 min
    resisted lunges w/belt on cable machine (ripped off from Coughlin), 45 x 1 x 15 each leg, 55 x 1 x 15 each leg
    resisted track start jumps, 45 x 1 x 10
    overhead squats, 45 x 1 x 8, 50 x 1 x 8, 55 x 1 x 8
    push press, 50 x 3 x 8
    reverse barbell preacher curl, 30 x 3 x 8
    altitude drops, 3 x 5
    med ball slams in racquetball court, 5 x 8, various


    Swim/SCY/Solo:

    Warm up:

    550 various
    4 x 50 fly drills
    6 x 25 shooters w/MF

    Main Sets:

    1 x 100 dolphin kick w/MF, fast @ 90ish%
    -- went :47
    100 EZ

    1 x 50 fly AFAP
    -- went :23 low
    -- whew, still have speed despite farting around for a couple weeks post Nats
    150 EZ

    30 x 50 burst to 15 m + cruise @ 1:00
    -- this is the Allen Stark set
    -- sort of a variant on the ultra short distance training, but with both active and passive recovery
    -- heart rate elevated the whole time
    -- didn't take any masters minutes

    1-10 = dolphin kick on back w/MF
    11-20 = fast hands breast w/fins
    21-40 = dolphin kick w/board & MF
    100 EZ

    Total: 2900


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

    Shook off my alleged wimpiness from yesterday! I was able to get in both drylands and a swim after persuading Mr. Fort that we should leave on Saturday not Friday for the Eastern Sprints (college rowing championships) outside Boston. I'm unfortunately going to miss Teen Fort's state championships here. But her boat is undefeated and should win. And, besides, I'll be traveling to Philly next weekend to watch her race in the Stotesbury Regatta. I feel like I've been traveling my ass off lately. And not to exotic locales like Q.

    Still treading cautiously in the gym. My shoulder/scapula/neck feel somewhat better after the second round of PRP. But I am still somewhat nervous about the upper body weights wrt elbows & shoulder and will ramp those up very slowly.
  12. Dead from Deadlifting, Thursday, May 10

    by , May 10th, 2012 at 03:42 PM (The FAF AFAP Digest)
    Gym:

    RC exercises, 20 min

    Stretching/Yoga, 25 min


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


    Swim/SCY/Solo:

    600 various

    8 x 25 shooters
    50 EZ

    6 x 25 burst + cruise
    50 EZ

    1 x 100 AFAP back w/fins
    -- went :51
    -- better than I expected

    400 IG

    1 x 100 AFAP fly w/fins
    -- :54
    -- ugh, slow, had to swim through calf cramp

    300 IG

    1 x 50 AFAP breast
    -- 28 mid

    200 IG

    Total: 2200


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

    I woke up and everything hurt from Tuesday's drylands. Deadlifts seem to suck the life out of me. Maybe it's also accumulated fatigue from re-starting drylands. It made me less than enthusiastic to swim, and I was tired in the water. I had forgotten how rotten that feels ... Perhaps I should have saved this Speedo type workout for Friday instead and gone to yoga.

    I still have no plan for this season. Very unusual for me not to have a plan wrt either swimming, drylands or meets. Hopefully, after some more cogitating, my brain will spit out something soon.
    Categories
    Swim Workouts , Yoga
  13. Technical Difficulties, Wed., May 9

    by , May 9th, 2012 at 03:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 fly drills
    6 x 25 shooters w/MF
    75 EZ

    Main Sets:

    MF Report:

    I made TWO attempts at the 225 MF today, both foiled. The first was ruined by the fin falling off my right foot about 85 yards in. See Speedo's vid of that: http://www.youtube.com/watch?v=InbX1...ature=youtu.be. However, as the clock shows, I was out in 22 high being very conservative with the UWs. I should have stopped at the wall and adjusted the fin in retrospect. My second attempt, the iPhone apparently went to sleep and Pete couldn't get it back on video from picture mode. He tried to stop me, but I thought he was trying to slow me down for James' sake. I was almost 140 in when I realized the video wasn't running. At that point, my legs were dead, especially with yesterday's deadlift fiesta, so I wasn't making another attempt.

    In full disclosure, I cruised a 2:06 last week, which Speedo can confirm. So I knew I would likely be faster today, especially starting with a 22 high. My splits last week were 52/1:00/14. Jimby had made reference to me having done a :52 in a 100 MF before. I'm not sure where he got that ... might have been from a couple years ago even. But I've laid down quite a few 19s in my AFAP 50s lately (did James know this?), so I'm sure I'm much faster now. I may try once again, but right now my 2:06 beats James' very fine 2:10. Power of the MF! I must say doing a 225 MF for time just kills a sprint workout. Couldn't do much after.

    Anyway, the workout:

    1 x 80 MF for time, fin fell off
    120 EZ

    1 x 140 for time, Pete finally got my attention and stopped me
    60 EZ
    hottub, 10 min

    100 EZ

    10 x 50 single arm fly @ 1:00
    50 EZ

    8 x 25 burst + cruise
    50 EZ

    2 x 50 w/stretch cordz, hold for :30
    -- These blasted me. After weeks of tapering, I'm not in the best condition.
    125 EZ

    Total: 2550

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

    Enough of this farting around with D work, time to get back to sprinting!

    Will try to stretch and do RC work later.

    My lack of motivation for LCM continues ... I leave Saturday am for another weekend away, this time outside Boston for the Eastern Sprints. So I probably won't swim over the weekend. Two weeks of kind of sketchy training.

    Updated May 9th, 2012 at 04:36 PM by The Fortress

    Categories
    Swim Workouts
  14. 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
  15. 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
  16. 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
  17. 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&#39;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
  18. 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
  19. 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
  20. 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