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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. Monday, March 26

    by , March 26th, 2012 at 05:20 PM (The FAF AFAP Digest)
    Drylands, 50 min:

    rehab exercises
    flutter kicks on bosu, 100
    back extensions w/plate, 25 x 1 x 15
    resisted crunches on yoga ball using double cable machine, 30 x 3 x 25 -- like these, pretty hard
    power wheel roll outs, 3 x 15
    tried a few power wheel standing roll outs
    -- very hard, will take some practice, need to do it slower
    -- here's an example, though I don't think he's rolling out quite as far as he should: [nomedia="http://www.youtube.com/watch?v=TXMZj5U5_Bc&feature=related"]Full Plank Power Wheel Rollouts - YouTube[/nomedia]

    med ball slams, 2 x 10
    knee tuck jumps, 10
    altitude drops, 2 x 6


    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 shooters w/MF @ :35
    5 back, 5 belly

    10 x 25 breast w/MF @ :35
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise w/MF @ 1:00
    -- dolphin kick; 5 back, 5 belly
    100 EZ

    1 x 50 AFAP double shooter w/MF
    -- went 18 high-19 flat
    -- flipped too soon, almost no push off wall
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- fast hands breast
    100 EZ

    1 x 50 AFAP fly w/fins
    -- went 22 mid-high
    200 EZ

    6 x 25 burst + cruise @ 1:00
    -- flutter kick w/board
    100 EZ

    1 x 50 AFAP fly/back w/fins
    -- went 22 mid
    150 EZ

    4 x 25 breast pull w/parachute @ 1:00
    :30 rest
    3 x 25 shooter w/parachute + 25 EZ @ ?
    100 EZ

    Total: 3000

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

    Did a mostly mini core workout at the gym today. Am going to revert to my regular Wed & Sun dryland schedule from here on out. Though there's not much "here on out" left, I guess. Was slightly worried I would be tired in the pool with the double, but I was fine.

    I checked out the psych sheets for nationals. I think there will be a good race in the 100 back. In general, the competition in my age group is much more fierce than in Mesa with a big crop of new 50 year olds. I'm somewhat bummed that I failed to enter 50 breast on Friday. I had thought 100 fly would be a better event for me, but likely not so. I just don't think of myself as a breaststroker, so would not usually opt to swim it over a fly event. Oh well, I guess it will be good to see what I can go tapered in 100 fly.

    The Jeff Commings write up on the Albatross meet:
    http://www.swimmingworldmagazine.com...ters/30122.asp

    Updated March 26th, 2012 at 06:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Sunday, March 25

    by , March 25th, 2012 at 10:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    12 x 50 fly drills @ :15 RI
    caterpillar, chest press, single arm
    50 EZ

    20 x 25 DPS breast dolphin @ :40
    -- focus on keeping head down
    50 EZ

    20 x 25 @ :35-:40
    odds = up tempo free
    evens = EZ
    50 EZ

    8 x 25 shooters w/fins
    50 EZ

    Total: 2500

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

    Mostly just a recovery workout. I wasn't really feeling the easy speed on the up tempo free set. Still tired from last Thursday and Friday I guess. I never do real swim workouts on the weekend anyway. The pool is usually too crazy.

    Today's sightings:
    -- Elderly man in a baggy see-through white speedo
    -- Mommy practically projecting her entire body over the side of the pool to catch every minute of her kid's lesson and constantly interrupt the instructor. I had to really bite my tongue to not tell her to take a seat as she was right next to me.
    -- Another mommy arguing with the swim instructor that her child who couldn't swim a length of the pool should nonetheless be allowed in a group class in the deep end.
    -- Noodler attempting to join my lane. No, no, a thousand times no! Lanes are for lap swimming.
    -- Man swimming breast and free with his glasses on.

    I had a crazy busy weekend with kids' sports. Most notable was the Polar Bear Regatta held at 64 degrees. Last year, I froze to death. Every single boat (all heavyweights of course) from our high school won. Teen Fort's boat won by over 3 lengths. But after getting up super early for me both days, I am bushed. Hopefully, I can get some quality sleep tonight.
    Categories
    Swim Workouts
  12. Friday, March 23

    by , March 23rd, 2012 at 05:50 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises (20 min)
    wide grip lat pulldown, 70 x 3 x 8
    explosive leg press, 270 x 3 x 12
    push press, 40 x 3 x 8
    overhead squats, 45 x 1 x 8, 55 x 2 x 8
    power squats, 210 x 3 x 8
    seated narrow grip row, 70 x 3 x 12
    knee tuck jumps, 3 x 6
    altitude drops, 2 x 8


    Swim/SCM @ gym pool:

    Only had about 40 minutes, so did a mini-speed set. I would have liked another 1000 of Garbagio, but had to rush off. Since I was in the pool almost 2 hours again yesterday, I still feel quite righteous.

    450 various

    5 x through:
    4 x 25 burst + cruise
    25 EZ
    -- various: free, fast hands breast, fast doggy paddle, dolphin, back spin

    125 EZ

    Total: 1200 m


    Stretch/Yoga, 45 min

    Did not neglect my stretching today!


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

    Unlike Water Rat, , I'm looking forward to my day off tomorrow! It's a gorgeous spring day here. I wish gorgeous days weren't associated with allergy problems. The pollen count is very high here, and I can feel the effects.

    Jimby signed up for Nationals today. So it looks like our Fort-Stud-Speedo-Jimby carpool down to NC is a go!
  13. Thursday, March 22

    by , March 22nd, 2012 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY w/Susan Williams:

    Warm up:

    700 various

    6 x 25 no breath free @ :35
    -- focus on breakouts
    8 x 25 shooters @ :40
    50 EZ

    Main Sets w/fins or MF:

    10 x 25 burst + cruise @ 1:00
    6 dolphin, 4 speed drills
    125 EZ

    1 x AFAP 50 back from the blocks
    -- rolling start (probably subtracts a half second or so)
    -- 28 mid-high (couldn't see clock right away)
    -- might have gone past 15 m mark on 1st; spaced out on # kicks
    175 EZ

    5 x (broken 100s AFAP dolphin kick + 100 EZ) @ 7:00 (? didn't pay attention to clock; we were chatting)

    1 = break 10 seconds @ each 25
    2-3 = break 15 seconds @ each 25
    4-5 = break 30 seconds @ each 25

    1 = back shooters w/MF, :40
    2 = back shooters w/MF, :43 (bonked on last 25 from lack of O2)
    3 = dolphin kick w/board & fins, :46
    4 = dolphin kick w/board & fins, :44
    5 = back shooters w/MF, :36

    -- Susan had to leave

    200 EZ

    8 x 25 breast pull w/parachute @ 1:15
    -- decided against free b/c of shoulders, but I liked doing breast pull this way.
    100 EZ

    Total: 3200

    30 min stretch/foam roller/rehab exercises

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

    So very nice to have a swim buddy to work out with! And since Susan and I focus on SDKs, the broken 100 sprint kick set was perfect for both of us with upcoming 100 backs at Nats. Legs feel pretty tired after that effort. Did my rehab exercises last night, but didn't stretch. Really need to do that later today.

    I may need to hit the gym tomorrow instead of Sunday, if I can rouse myself in time. This weekend is chock full of kid stuff -- first regatta, swim meet, soccer game and 5K.

    I've decided my chief concern from here until Nats is staying healthy during the spring allergy season, which has arrived early this year.

    Updated March 22nd, 2012 at 07:25 PM by The Fortress

    Categories
    Swim Workouts
  14. IG, Wed., March 21

    by , March 21st, 2012 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x (4 x 50 fly drills) @ :10-:15 RI

    10 x 50 @ :15 RI
    odds = 25 long breast pullout + 25 scull
    evens = fist circle breast drill w/flutter kick
    (got that drill here: http://swimswam.com/2012/03/breastro...jessica-hardy/)
    50 EZ

    10 x 100 @ 1:45
    odds = free
    evens = back kick
    -- smooth and easy
    -- focus on breakouts
    50 EZ

    8 x 25 back shooters
    50 EZ

    Total: 3050

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

    I was pretty blasted after yesterday's hard speed workout. So I reverted to IG recovery today. Just as well because I'm swimming with backstroke and SDK specialist Susan Williams tomorrow and I don't want to be dragging my *ss for our speed workout. That will be two non-solo workouts this week.

    Had a wonderful visit with the Roddins before my swim. Julie joked that I was delivering my 2013 split request form early. lol. I got to admire their new furniture and especially admire Rachel, who is about to take her first step any moment. She is adorable. Plus, Jeff said my guess of 1799 for Nationals attendance may be pretty accurate!

    Will try to get in 30-45 minutes of stretching and rehab while Lil Fort is at swim practice tonight.
    Categories
    Swim Workouts
  15. Tuesday, March 20

    by , March 20th, 2012 at 03:30 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    600 various
    8 x 25 shooters
    4 x 25 no breath free
    50 scull
    4 x 50 @ 1:00 (aerobic work for the day. )

    Speed Sets w/fins:

    10 x 25 burst + cruise @ 1:00
    -- dolphin and speed drills
    125 EZ

    1 x 50 AFAP shooter w/MF
    -- 18 high
    -- wow, I think I just broke 20 for the first time last time I tried this
    100 EZ

    1 x 50 AFAP fly
    -- 22 high-23 flat
    200 EZ

    1 x broken AFAP 100 dolphin kick w/fins & board
    -- break :10 each 25
    -- :46
    -- much ouchy. broken 100s kicks are worse than broken 100 swims

    700 IG
    -- Speedo left and I gamely carried on without him. I wanted to repeat the above sets, but didn't have the gumption to do another broken 100 right at the end. Subbed in another 50 instead.

    10 x 25 burst + cruise @ 1:00
    -- all turnover speed drills
    100 EZ

    1 x 50 AFAP breast
    -- 27 mid
    200 EZ

    1 x 50 AFAP breast
    -- 27 mid-high
    200 EZ

    1 x 50 AFAP fly-back
    -- 22 high-23 flat
    175 EZ

    Total: 3800

    hottub, 15 min


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

    Was slightly tired at the beginning, probably still catching up on sleep. But that did not seem to hinder me unduly. Got in a goodly amount of speed work with 20 bursts, 5 AFAP 50s and 1 broken 100. I was in the pool almost 2 hours with all the IG. My legs are tired. Need to search for the compression leggings!

    I mentioned to Speedo that I have a theory on the inconsistency of my fly breakouts. I have no idea if this is valid, and not just coincidence, but I seem to have better breakouts when swimming in 7-8 foot depth rather than 12-13 foot depth. Perhaps the somewhat shallower depth helps me gauge the breakout better? Just a thought.

    Warm downs:
    http://www.swimmingscience.net/2012/...warm-down.html
    -- Interesting note: it takes longer for the neural system to recover. Since sprinting is so neural, this could explain why we sprinters can't just "get up and go" like some of you mid-D types.

    Updated March 20th, 2012 at 04:46 PM by The Fortress

    Categories
    Swim Workouts
  16. Recovery Swim, Sunday, March 18

    by , March 18th, 2012 at 08:21 PM (The FAF AFAP Digest)
    Made it to the pool with Jimby this afternoon for some IG before he left for Pittsburgh. I felt fine during the swim, but like this now. Hope I can sleep tonight.

    Swim/SCY/Solo:

    600 various

    5 x 50 fly drills

    4 x 100 smooth @ 1:45

    5 x through, mix up stroke & kick
    1 x 100 smooth @ 2:00
    2 x 50 smooth @ 1:00
    4 x 25 DAB @ :30

    Total: 2750


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

    My iPhone went nuts earlier today. I have to restore it. I'm worried I will have lost all the pics and vids from yesterday as they weren't backed up. Sigh. Oh well, at least I saw the flaws in my fly race.

    Back to the couch for the rest of the Walking Dead marathon before the season finale.

    Holy crap. I just saw that Caroline Krattli and Sue Walsh have aged up into my age group. The recent crop of 50 year olds are insanely fast.

    Preliminary results from the meet:
    http://www.pvmasters.org/results/ancm0312.htm

    Updated March 18th, 2012 at 09:31 PM by The Fortress

    Categories
    Swim Workouts
  17. Friday, March 16

    by , March 16th, 2012 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x 50 caterpillar fly @ :15 RI

    8 x 25 DPK shooters w/fins
    50 EZ

    3 x (25 no breath free + 25 EZ) @ 1:30
    50 EZ

    4 x 50 burst + cruise
    100 EZ

    Total: 1500

    Hottub, 10 min

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

    Just got in an easy swim with a few bursts. Was chatting with a teammate of mine who showed up over lunch hour. Then had to rush off to do something with Lil Fort's class.

    I have stocked provisions for my demanding son Jimby. Off to stretch before he arrives.

    My only whine about the meet is that I'm in heat 2 lane 1 for my 50 fly split. I hate lane one because it's adjacent to the diving well where people are warming up and warming down. You could literally get kicked by a wide breast kick. I wish they'd close the diving well during the meet, but I think they need the space.

    Unlike last year where I was very nervous pre-meet, I'm calm and ready to go. Probably good, as I may need to provide therapy to Jimby. I am hoping his cold is either fictional hypochondriasis or gone.
    Categories
    Swim Workouts
  18. Thursday, March 15

    by , March 15th, 2012 at 03:04 PM (The FAF AFAP Digest)
    ART, 30 min:

    Doc says the shoulder area is not as inflamed. I guess some rest and body work agreed with it.


    Swim/SCY/Solo:

    600 various

    5 x 50 caterpillar fly @ :15 RI

    8 x 25 shooter w/fins @ :40
    50 EZ

    6 x 25 free no breath @ :40
    50 EZ

    4 x burst + cruise @ 1:00
    -- dolphin kick
    50 EZ

    4 x burst + cruise @ 1:00
    -- speed drills
    50 EZ

    3 x (25 build free + back turn + free breakout + east + 50 EZ)
    -- finally had a decent breakout on #3, but I generally seem to suck at these. it seems to work better if I wait until I'm virtually at the surface before flipping on my belly
    -- not sure if I'm ready to do attempt this in prime time ...

    100 EZ

    Total: 2200

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

    Felt pretty good in the water today after my second "drop taper" in 3 weeks. I'll just do an easy 1000 and a few bursts tomorrow, and be ready to go! 50 fly split request/100 back/50 free/200 mixed medley relay (fly leg). I wish that I had more than 3+ weeks to cram for Nats, but c'est la vie. I'm sure I'll be fine. I plan to start tapering on April 10, 3 days before Zones and 2+ weeks before Nats. Zones will be my last hard sprint "workout." I will keep my yardage about the same the following week, but reduce the HIT yards and increase the IG yards.

    The kids in my swim team carpool reprogramed Siri to call me "master." I am enjoying this.

    All the fast PV are folks are at the SCM meet this weekend, except Speedo and Jazzy. Here's the psych sheet and swim phone links:
    http://www.pvmasters.org/albatross/psych12.htm
    http://www.swimphone.com/mobile/meet....cfm?smid=3617

    Hmm ... I seem to have double posted this blog entry.

    Updated March 15th, 2012 at 03:50 PM by The Fortress

    Categories
    Swim Workouts , ART
  19. Thursday, March 15

    by , March 15th, 2012 at 03:02 PM (The FAF AFAP Digest)
    ART, 30 min:

    Doc says the shoulder area is not as inflamed. I guess some rest and body work agreed with it.


    Swim/SCY/Solo:

    600 various

    5 x 50 caterpillar fly @ :15 RI

    8 x 25 shooter w/fins @ :40
    50 EZ

    6 x 25 free no breath @ :40
    50 EZ

    4 x burst + cruise @ 1:00
    -- dolphin kick
    50 EZ

    4 x burst + cruise @ 1:00
    -- speed drills
    50 EZ

    3 x (25 build free + back turn + free breakout + east + 50 EZ)
    -- finally had a decent breakout on #3, but I generally seem to suck at these. it seems to work better if I wait until I'm virtually at the surface before flipping on my belly
    -- not sure if I'm ready to do attempt this in prime time ...

    100 EZ

    Total: 2200

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

    I took yesterday off from the pool. But diligently did my rehab exercises and stretched. Does anyone know whether there is an ideal # x per week you're supposed to rehab stuff?

    Felt pretty good in the water today after my second "drop taper" in 3 weeks. I'll just do an easy 1000 and a few bursts tomorrow, and be ready to go! 50 fly split request/100 back/50 free/200 mixed medley relay (fly leg). I wish that I had more than 3+ weeks to cram for Nats, but c'est la vie. I'm sure I'll be fine. I plan to start tapering on April 10, 3 days before Zones and 2+ weeks before Nats. Zones will be my last hard sprint "workout." I will keep my yardage about the same the following week, but reduce the HIT yards and increase the IG yards.

    The kids in my swim team carpool reprogramed Siri to call me "master." I am enjoying this.

    All the fast PV are folks are at the SCM meet this weekend, except Speedo and Jazzy. Here's the psych sheet and swim phone links:
    http://www.pvmasters.org/albatross/psych12.htm
    http://www.swimphone.com/mobile/meet....cfm?smid=3617

    Updated March 15th, 2012 at 03:49 PM by The Fortress

    Categories
    Swim Workouts , ART
  20. Tuesday, March 6

    by , March 13th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    -- with fins (they have been permanently attached lately with shoulder/rhomboid issue)

    600 various

    200 caterpillar fly before and while checking out Speedo's 200 back splits.

    6 x 25 no breather free @ :40
    50 EZ
    6 x 25 back shooters @ :40
    50 EZ
    5 x 25 burst + cruise @ 1:00
    50 EZ

    2 x (25 AFAP w/fins + 50 EZ) @ 2:00
    -- back shooter (8), free (10 flat-low)

    1 x 50 fly AFAP w/fins
    -- no breather
    -- 22 mid, fastest practice time
    175 EZ

    Total: 1750

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

    I had planned on doing about 2500, and would have preferred more warm up and IG (Il Garbagio). But I could not seem to eject myself from the house to arrive at the pool earlier. And of course I had to chat with Speedo. Very happy with the 50 fly time. I think my breakouts were good.

    I have no end lanes for the Albatross meet!

    Dashed out very quickly to get a much needed massage. Last time, I got a deep tissue and my shoulder/rhomboid immediately felt better. I didn't want a deep tissue with the meet on Saturday. And my shoulder/rhomboid area still feels achey now. Grr ... I see my ART doc on Thursday. I'm going to ask for a scrip for a contrast MRI. I would need one of those prior to PRP anyway. After 2 solid years of shoulder pain from 2006-08, I am a wuss/baby/whiney sprinter on this issue and will not take a non-interventionist route. (Sorry Jimby) It seems like it's been a good 2 months of it.

    Updated March 13th, 2012 at 11:01 PM by The Fortress

    Categories
    Swim Workouts