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The FAF AFAP Digest

My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
My team:
Rockwall Aquatic Masters ("RAM")

  1. Monday, March 19

    by , March 19th, 2012 at 06:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes

    rehab exercises
    wide grip lat pulldown, 60 x 2 x 20
    leg extensions, 80 x 1 x 8, 100 x 1 x 8, 110 x 2 x 8
    resisted side lunges, 50 x 1 x 15 each side, 55 x 1 x 15 each side
    resisted track start jumps, 40 x 2 x 15
    good mornings, 65 x 1 x 12, 75 x 1 x 8, 80 x 2 x 8
    low row negatives, 60 x 3 x 8
    explosive leg press, 230 x 1 x 15, 250 x 2 x 15
    tricep press, 40 x 2 x 20
    altitude drops, 3 x 6
    knee tuck jumps, 10
    power wheel roll outs, 3 x 15


    Stretching/Yoga, 30 min


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

    Back at it at the gym. Spent a long time there. But a good chunk was rehab exercises and I doddle between sets. No cardio involved in my drylands.

    Vids are gone. Poof! Had a few on there of other folks too. No idea why. My phone just went crazy when I plugged it into the computer to download them.

    Still pondering my Zones entries. I think I'm going minimalistic. I'll likely just do the 200 mixed and women's medley and free relays, 100 breast and 100 free. And maybe 50 fly. I can get a 50 free split leading off one or both of the free relays if I'm so inclined. (I always seem to go first on our relays.) That's still 6-7 events (plenty for me) and I just don't want to swim 8-10 events so close to Nats. I'd prefer some low key fun with my team and friends.

    I checked my fly split from the medley relay and it really was 29.4. And that was with a safe start and 3 breaths. I'm not sure it was all that helpful to only take 1 breath ...

    Updated March 19th, 2012 at 09:40 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  2. Recovery Swim, Sunday, March 18

    by , March 18th, 2012 at 09:21 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 10:31 PM by The Fortress

    Categories
    Swim Workouts
  3. Albatross SCM Meet Report, March 18

    by , March 18th, 2012 at 12:09 PM (The FAF AFAP Digest)
    Got a decent night's sleep and headed over to the pool around 1:00 pm. My houseguest, Jimby, showed no signs whatsoever of his previously reported malaise. And was fortified by my diva smoothie and eggs. Did about a 30 minute warm up and then hopped out early to don my new suit since I was in the first event.


    50 fly SCM, PR/NR/WR, 29.54

    Did this as a split request in the 100 fly so that I could swim it at the beginning rather than end of the meet. Very psyched and surprised by the time. My previous best was a 29.6 in a B70 back in 2009. Based on my 26.7 at Warrenton, I was secretly hoping that maybe, just maybe, I'd see a 29.99 if all went well. So I was thrilled to see this time. Particularly so, since (unlike Warrenton) my race execution was not great. I got off the blocks fast. But my breakouts were subpar: I lifted my head too much and decelerated slightly. I probably should have done one less kick. My walls were not ideal either. I glided a bit into the turn and had a major glide at the finish. I think this is just the difference between yards and meters. When I saw I was short of the wall, I did kick like crazy. Jimby videoed the race, so I'll upload it at some point. I was very fortunate, being in lane 1, that no one was swimming in the adjacent diving well. Only took one breath after the breakout on the second 25. This swim chopped .8 off my 30.35 WR set last December.



    100 SCM back, 1:08.85, PR/NR

    The starter held us a LONG time, the longest I've ever been held in a backstroke event. Everything went well in the race until the last 10 meters. I died the last bit (legs paralyzed) and had a HUGE glide into the finish. Definitely should have taken another stroke. This cost me a few tenths for sure. Splits were 32.5/36.2. So I got out after it. My underwaters were solid. I think I went 15/15/15/10 SDKs. I was right on the 15 meter mark at the start. A teammate in the stands said it was legal, but I was very close. This may mean that when I'm doing SDKs at 100 pace, I've got to stick with 14 at the start. Though I was slightly off the WR KPN set last week in France for her French team, I was still really pleased. I never thought I'd go a 1:08 and it is a new NR, beating my previous one from this meet last year. I remember the very first time I swam this event back in 2007 at this meet (next to Julie Roddin), I went a 1:15 with very few SDKs.


    50 free, NS

    Didn't get to swim this unfortunately. After my 100 back, which I swam around 5:30, I felt really sick for about 90 minutes. Nauseous and shaky and red faced. Couldn't warm down. First time that has ever happened to me at a meet. I think it was likely due to poor nutrition. I hadn't had anything to eat since noon except a few honey stinger chews after warm up. I probably needed more carbs in my system before ingesting coffee. Was likely too busy chatting and forgot. Need to keep better tabs on this in the future. I was sorry to bonk and miss this event since I was swimming well and had plenty of rest for it. But crap happens. It really did not in any way diminish my happiness with the other two swims.


    200+ year 200 SCM mixed medley relay:

    After another hour+ went by, I warmed down a bit and felt well enough to swim my team relay. Wolfy was watching and said I split a 29.5. I was surprised since I was tired (8:00 pm), paced the first 25 slightly, and took 3 breaths instead of one. I had better breakouts and walls though. I'll have to double check this split later when results are up. This is a good relay for our team. Last year in the 160-199 age group we were #2 in the nation. This year, with Speedo gone, our team captain anchored.


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

    Really happy with the times!!! Last year, I swam like crazy at this meet, but had a full 3 week taper. I did the same drop taper for this meet that I did before Warrenton. But since I only lifted once during this 3 week period, my body was pretty rested.

    And even though Nats is just around the corner, I glad I took this approach. I feel like I've knocked my 50 back and 50 fly in yards and meters way down, and they'll be untouchable for a little while at least!

    Now for a recovery swim if I can ever get Jimby out of bed. He finally arose at 11:30 bragging that he out slept my teenager. I slept very little last night, so it may take me a few days to catch up on sleep.

    Thanks to Patrick for writing this:
    http://theswimmerscircle.com/2012/03...other-barrier/

    Updated March 19th, 2012 at 12:03 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  4. Friday, March 16

    by , March 16th, 2012 at 05:03 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
  5. Thursday, March 15

    by , March 15th, 2012 at 04:04 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 04:50 PM by The Fortress

    Categories
    Swim Workouts , ART
  6. Thursday, March 15

    by , March 15th, 2012 at 04:02 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 04:49 PM by The Fortress

    Categories
    Swim Workouts , ART
  7. Tuesday, March 6

    by , March 13th, 2012 at 05:38 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 14th, 2012 at 12:01 AM by The Fortress

    Categories
    Swim Workouts
  8. Monday, March 1

    by , March 12th, 2012 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    50 EZ

    5 x 100 @ 2:00
    smooth 50 back + 50 breast
    50 EZ

    Speed Sets:

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

    24 x 25 w/fins
    odds = up tempo @ :30
    evens = EZ @ :45
    -- 6 free, :30 rest, 6 back
    100 EZ

    3 x (25 AFAP back shooter w/fins + 75 EZ)
    -- went 8 mid-highs
    50 EZ

    4 x 25 scull
    50 free

    Total: 3050

    hottub, 15-20

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

    Springing forward, clock wise, never agrees with me. I figure it'll take about 2 weeks to get back on my prior schedule. Good thing the Albatross is an afternoon meet!

    Felt Ok today. Scapular area is still sore. I think maybe all the scapular stretching I've been doing is contributing. I'm just going to rest it today.

    I saw the Harvard LCM Champs might be the first weekend in June. I thought this might be a good alternative to Omaha ... But I see on the calendar that I have both crew and track conflicts that weekend. Schools get out the end of June here. Like Fort Son, Teen Fort will row on a heavy weight 8, possibly all season. The HS coach doesn't really believe in lightweight rowing. Huh. Unlike Fort Son, she is fine with it as the high school team has outstanding heavyweights.

    I received the Arena Carbon Pro I had pre-ordered for nationals in the mail. They sent me an open back instead of the closed back I ordered. But I can exchange it if I want when they get new stock. I think I'll wear m Arena X-Glide (closed back) at the meet this weekend and Zones next month. The fabrics on all the new kneeskins, except the FS3 which is decidedly thicker, feel fairly similar. I'll be interested to see how the Arena feels in the water compared to the LZR Elite I've been wearing for 2 years.

    I'm worried about Fort Son. He's been getting worse. Now that they think his liver enzymes suggest it's inactive mono and that he has some other rare infection. Could be many many different things. He's having urine, blood and muscle enzyme tests tomorrow, but they don't seem to have much hope about being able to identify it. They are also testing for really horrible things like leukemia, though they think it's highly unlikely. At least it's not some crazy life threatening infection as he is back to rowing, though not even close to his usual level. He leaves Wed for his spring training trip in TN. I feel really badly for him. He trained really intensely all summer-fall-winter. And I just hope he'll be better soon; he's having some trouble just getting through finals. I'm a bit of a freaked out mommy at the moment.

    Updated March 12th, 2012 at 08:45 PM by The Fortress

    Categories
    Swim Workouts
  9. Sunday, March 11

    by , March 11th, 2012 at 07:24 PM (The FAF AFAP Digest)
    Gym:

    30 minutes rehab exercises

    2 x 5 altitude drop from high box + squat jump

    35 minutes foam roller, stretching, yoga


    Swim/SCM/Solo:

    Only time for a quick dip in the hot gym pool, which was happily 84 instead of the usual 86.

    600 various

    7 x 50 fly drills
    50 EZ

    20 x 25 @ whatever
    odds = up tempo free w/fins
    evens = EZ
    50 EZ

    3 x 50 burst dolphin kick + cruise
    50 EZ

    Total: 1750 m

    15 min hottub

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

    Took yesterday off as per usual while Mr. Fort went on a 24 mile run. He's been struggling with injuries too; I'm amazed he could do it.

    My shoulder/rhomboid area is feeling better. Predictably, I am now having some neck/trap issues. But I have a massage scheduled Tuesday and can hopefully get all the kinks out. This week I'm going to reprise my workouts from the week of Feb. 27 in prep for the Albatross meet.

    I saw that KPN broke my WR in the 100 back SCM at French Nationals. She didn't say what her time was though. And I still have the NR because she is swimming with her French team. But I am swimming it this Saturday.

    Speedo and Jimby have concocted a plan to go to Nationals in an RV. They are attempting to cajole Stud and me into joining this experiential expedition. As a non-college student and insomniac, I have demurred. Jimby is probably pitching a new article topic already ...
    Categories
    Swim Workouts , Yoga
  10. Friday, March 9

    by , March 9th, 2012 at 05:55 PM (The FAF AFAP Digest)
    Gym:

    30 minutes rehab exercises for the various twingey body parts

    30 minutes foam roller/stretch/yoga

    Swim/SCY/Solo:

    600 various

    10 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    -- lap swimmer interrupted to ask what stroke I was doing. lol

    10 x 25 DPK back shooters @ :40
    50 EZ

    10 x 25 long breast pullouts @ :40
    50 EZ

    8 x 25 DPK belly shooters @ :40
    50 EZ

    8 x 25 no breath DPS free @ :40
    -- working on better head position
    50 EZ

    Total: 2200

    hottub, 20 min


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

    I was supposed to meet up with Speedo today, but he was crammed at work. May have been for the best anyway. I was tired from 2 speed workouts (1 the meet) and a lactate workout since Sunday. Definitely due for a slow recovery workout. And my jabbed shoulders and back were still slightly sore.

    After a couple weeks of waffling, I entered the Albatross Meet on March 17. I entered 100 fly (likely 50 split), 100 back, and 50 free. My thinking is that, after Warrenton, I want to crank out a fast rested (first event) 50 fly. I definitely want to swim one 100, and chose backstroke. It will be good practice in working on turnover for my 100 at Nats, which is a focus event there. 50 free is right at the end and I'll get to swim in the fast all girl heat. I will most likely do a lot of back SDKs off the turn unless I chicken out. But it seems like this would be a good time to experiment with that.

    I'll probably do essentially the same workouts I did the 5 days before the Warrenton meet for this meet. Then, it's cram cram cram before taper time. I am pretty sure I do not need my usual 3 week taper with my revised training regimen. I'm not sure how I'll work around Zones with it only 2 weeks before Nats. I will likely resolve not to care about those times and swim off events and fun relays.

    I have a scratchy throat, which I hope it not a prelude to some spring ailment. I'm hoping it's just the high pollen count. And I feel very bad for Fort Son. He's not getting any better, even feels worse, after taking a training break. He went in for a lyme test today, just to be safe. The freshman boat could be really hurting with him and another recruit down and out.

    Updated March 9th, 2012 at 07:46 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  11. Thursday, March 8

    by , March 8th, 2012 at 03:58 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    6 x 25 no breath free @ :35ish
    50 EZ

    Speed/Power Sets:

    10 x 25 burst + cruise @ 1:00
    4 speed drills, 6 dolphin
    -- I can't think of any reason not to do this set every practice, except on a recovery day or a few days pre-meet
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- did them all push off on back with back SDK rolling into sprint freestyle (as practice for a 50 or 100 free turn)
    -- went 10 mid, 10 flat, 9 high, 9 high, 9 high, 3 x 10 flat-10 low
    -- the 10 flats and 9 high are faster than my typical low to mid 10 just doing free with some belly SDKs
    -- none of the breakouts were perfect (though it's likely none of my breakouts when swimming free are either)
    -- they seems to work better if I turn over onto my belly very quickly rather than a more gradual spin with a couple kicks on my side

    100 EZ

    1 x 50 AFAP fly w/fins
    -- went 22 high, my fastest ever in practice
    -- had a sub-par breakout on the first 25
    -- I did this as a no breather, which is probably why it was my fastest
    200 EZ

    6 x (25 AFAP breast w/fins + 25 EZ) @ 1:30
    -- went 12 high and then all 13 flat-13 lows
    -- would've like more rest, but was running out of time
    50 EZ

    5 x (25 strong back shooter w/fins & parachute + 25 EZ) @ 1:30
    100 EZ

    Total: 3200/675 AFAP

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

    Another very solid sprint practice in the books. I am faster in fly when I don't breath. I wish there was no need for breathing. If I do a 50 fly split at the Albatross meet, I'm going to attempt to take only 1 breath on the second 25. I took 3 breaths at NE Champs, but I had been feeling the fatigue from day one of racing.

    After practice, I headed to see my doc at Capitol Spine & Pain, http://www.treatingpain.com/. Hadn't been in in ages. After examining the shoulder and rhomboid area, I likely have some inflamed muscles and tendonitis. Without any acute pain, there's unlikely any tearing. He did a few trigger point injections of advil and a touch of cortisone. Hopefully, that will calm those areas down. I have a follow up in 2 weeks, and we'll see how I'm faring and whether PRP may be required. He said it was fine to swim tomorrow, and I'm planning to meet up with Speedo. This time I'll bring my suit.

    I found a fairly cheap flight to Omaha. Now I just have to decide whether to pull the trigger and commit to LC Nats. I love the idea of swimming in the trials pool. I'm also somewhat enamored with the idea of just taking it easy in July and August after a lot of spring racing.

    Whey protein:
    http://www.livestrong.com/article/55...-whey-protein/

    Updated March 8th, 2012 at 07:11 PM by The Fortress

    Categories
    Swim Workouts
  12. Wed., March 7

    by , March 7th, 2012 at 06:06 PM (The FAF AFAP Digest)
    RC/scapular/ankle exercises
    cable twist w/yoga ball, 50 x 2 x 5 each side
    resisted lunges, 50 x 2 x 15, each side, 15 front
    resisted track start jumps, 25 x 1 x 15
    -- made this up after doing the lunges. fun!
    wide grip lat pulldown, 50 x 2 x 20
    low row negatives, 50 x 2 x 10
    explosive leg press, 270 x 4 x 12
    good mornings, 60 x 1 x 8, 75 x 3 x 8
    overhead squats, 45 x 1 x 8, 55 x 1 x 8, 60 x 1 x 8
    knee tuck jumps, 10
    TRX squat jumps, 10
    TRX chest press, 15
    altitude drops from highest box, 10
    power wheel roll outs, 2 x 15
    long arm crunches, 50


    Stretching/Yoga, 30 minutes


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

    Back at the drylands. Honestly, nothing felt very taxing today even though I'd been out for 2 weeks. My left shoulder and elbow aren't ready for prime time upper body lifting though, so I only did a few low weight exercises. I have an appt tomorrow afternoon with my doc.

    I took a peek at the line up for summer nationals. Not the most ideal order of events for me. I'm considering just going on Sat & Sun. I could do a split request for the 50 free and thereby swim all four 50s and the 100 back in two days.

    I'm also waffling on my Albatross events again. Now, I'm thinking 100 fly (50 split, so I can swim it rested), 100 back and 50 free. Given my recent 50 back, I think I should give the 100 a shot. This event selection also maximizes rest between events.

    Paddles & Parachutes for Sprinting:
    http://www.swimmingscience.net/2012/...on-sprint.html

    Overload & Underload (Cordz, Fins) Training:
    http://www.swimmingscience.net/2012/...=Google+Reader
    -- I definitely do not agree with this statement as the "main" benefits of fins:
    "This isn’t to suggest we’re wrong by using fins, paddles, and pull buoys. Perhaps the main benefit of these appendages is not for overload or underload, but instead for other areas such as hand position, body alignment, or hip rotation."

    Danger of High Rep Box Jumps:
    http://beastmodaldomains.com/2011/12...rep-box-jumps/
    -- I never do high reps of these. I am more of a fan of depth drops mentioned in the article myself. This reminds me that I should add a jump after landing.

    Updated March 7th, 2012 at 09:44 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  13. Tuesday, March 6

    by , March 6th, 2012 at 05:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    MF Work:

    16 x 25 DPK shooters w/MF @ :30-:35
    -- back, belly, twirling 360s

    5 x 50 caterpillar fly drill w/MF @ 1:10

    10 x 25 burst + cruise @ 1:00
    -- dolphin kick on belly w/MF
    100 EZ

    10 x 25 burst + cruise @ 1:00
    fast hands breast w/MF (4 strokes to 15 m)
    100 EZ

    Main LP Set:

    6 x (broken AFAP 100s w/fins + 100 EZ), done as:

    1-2 100s @ 5:00
    -- broken @ :50 for :20 & @ 75 for :10
    1 = breast w/MF, 27 high/52
    (calf cramped on this and I put away MF)
    2 = IM, 23 low/48

    3-4 100s @ 6:00
    -- broken @ 50 for :30 & @ 75 for :15
    3 = fly, 23 low/45
    4 = fly, 23 high/46

    5-6 100s @ 7:00
    -- broken @ 50 for 1:00 & @ 75 for :30
    5 = IM, 23 mid/46
    6 = IM, 23 low/47 (bad breast leg)

    100 EZ

    Total: 3250

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

    I didn't waste any time getting right back to the LP work, reprising a set I did several weeks ago. Legs were burning after MF works. And right calf was cramping at the end. Getting out the 2XU leggings later.

    Random other thought about pre-Nats training: I think I'm going to largely forget bikram yoga (other than going for variety) for the next 7 weeks. It is very fatiguing, and I've been better about doing swim specific stretches while doing my rehab exercises. I did 30-40 minutes last night of both.

    I had a chat with a swim store owner here in NoVa. I could not get him to say one bad thing about the FS3, despite him admitting that several college teams had sent the women's kneeskins back. He is enamored with the LZR Elite suit. But this suit is being discontinued and no more imports are coming into the country. So if you like them, pick one up! The LZR Elite is being replaced by the $395 FS3 that is coming out soon. The material is apparently different that both the $595 FS3 and the LZR Elite. Maybe it's more akin to the X-Glide suit.

    Back to the gym tomorrow ...

    Oh, Jimby made this proposal:

    "How about this high concept show we can sell to swimming video amalgamated industries, llc? Practice Meets Wife Swap. I come and train with u for two weeks, concentrating on 1:18 work:rest ratio work. You then come train middle distance repeats on tough intervals then we see what we've learned."

    I thought this would benefit him much more than me. He called me an ignoble scientist for daring to say so. It would be the height of idiocy for me to change my training now, but I would told him I would consider this training flip flop in May.

    Nationals:

    Just signed up for SCY Nationals in Greensboro:

    100 fly, 1:02.5
    100 back 1:01.99
    100 IM 1:03.70
    50 free 25.30 (6th)
    50 fly, 26.79
    50 back, 27.46

    I made up a time for 100 fly that was faster than I swam last year, but a tad slower than my best (I've consistently been slower in this event without the suits.) The 100 back is my best time. And I reverse sandbagged my 100 IM and entered a time better than my best time that I hope to do. Ha! ) My 50s are the times I just swam and my best kneeskin 50 free time. To Jazzy's chagrin, I designated 50 free as my sixth event. I know this may be an untapped event for me, but right now I have other events on my brain.

    Zones:

    Mulling over possible Zones entries. Right now thinking about:

    100 free
    200 mixed medley relay
    50 fly
    200 women's free relay

    200 free (50 split request)
    200 mixed free relay
    100 breast
    200 women's 200 medley relay

    Updated March 6th, 2012 at 10:30 PM by The Fortress

    Categories
    Swim Workouts
  14. Vid+ recovery Swim, Monday, March 5

    by , March 5th, 2012 at 04:22 PM (The FAF AFAP Digest)
    Video from Warrenton Meet:

    Here is the vid from my 27.46 50 back yesterday. I'm in lane 6. Thank you Margaret Conze for videoing. I'm grateful to have it! Compared to my 28.23 50 back vid from the Sprint Classic last October, I can say that: (1) my under waters were decidedly better, especially on the second 25; (2) my turnover may have been ever so slightly faster, and (3) I stuck the finish better. 33 kicks, 19 strokes.

    [nomedia="http://www.youtube.com/watch?v=-_-j4PC16zI&feature=share"]Leslie's new 50 SCY Backstroke National Record Swim - YouTube[/nomedia]



    Swim/SCY/Solo:

    600 various

    20 x 25 shooters w/fins @ :35-:40

    6 x (5 x 50)
    5 single arm fly
    5 single arm back
    5 breast dolphin
    5 DPS free
    5 caterpillar fly drill
    5 various sculls

    100 free
    100 DAB

    Total: 2700


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

    I'm sore from the meet, but actually felt pretty good in the water. Just swam smooth; pure recovery swim. My plan is to hit it hard this week, then do a 5 day drop taper/rest for the Albatross meet next Saturday. After listening to our complaints about mixed gender heats, Jeff Roddin has separated men and women for the 50s. But after a meet of all 50s, I'm still leaning toward doing the 100 fly/100 IM and something else (maybe 50 free at the end). After Albatross, I'll kill it until 3 weeks before Nats and then start tapering.

    Updated March 6th, 2012 at 12:19 PM by The Fortress

    Categories
    Swim Workouts
  15. Warrenton Meet, Surprise NR & PRs, March 4

    by , March 4th, 2012 at 04:54 PM (The FAF AFAP Digest)
    I swam out of my mind today. I'm so excited that I doubt I'll sleep a wink tonight!

    Woke up at the crack of dawn for me, 6:15 am, to make sure I was awake and caffeinated for the 50 minute drive out to the Warrenton meet. I was extremely relaxed since it was a local meet and I was just swimming 3 x 50. I had a solid warm up. I then headed to the locker room and ripped a tech suit all down the side. lol. I donned an old LZR Elite with small holes and very little leg compression left. However, I'm still thinking it's my lucky suit.


    50 Breast, 33.3

    Wow. I had been thinking, based on the 38.2 in SCM I swam tapered at NE Champs, that I might go a 34 high today. So this was much faster than expected. And I didn't have the best start. As happens sometimes, I was too deep on the start and was not at the surface after the pullout. I had to float to the top a little. My left heel also kicked air a couple times. (Probably a result of no whip kick in practice.) Still, I was very pleased with the time. Technically, it's a PR, beating a previous B70 best of 33.8. (I previously swam a 32.9 with a Jaked at Nats in 2010, but was DQ'd.) I may rest on this time for the SCY season. I'm not swimming 50 breast at Nationals b/c of the order of events. But this time would have been #2 last season.


    50 fly, PR, 26.79

    I felt like my race execution was right on. I had an exceedingly good start, very fast off the blocks and a great push. I had clean breakouts and hit my walls just right. I only took 1 breath after the breakout on the second 25 (pretty sure all other races I've taken 2). The only obvious flaw I could detect was that I grazed my right hand on the lane line twice on the second 25; the lanes in this pool are very narrow. My previous PR was a 27.0 from Feb. 2009 in a B70, so I was just shocked by the time! The NR in this event is 26.77, so I narrowly missed it by .02. But since I never expected to go under 27, ever, I was just thrilled.


    50 Back, PR & NR, 27.4

    All I can say is that I was absolutely dumbfounded when I looked at the clock, and had to stare at it several times. I basically killed the NR I set last October at the Sprint Classic of 28.23. I had a feeling I might be slightly faster today after my first two events. But I never expected to be this fast. Race execution was also near perfect -- so very rare. I had a quick start and was underwater (16 kicks) to the 14.75 mark. I was a little long going into the turn maybe, but Jeff Roddin said I flipped quickly. My arms were moving so fast and throwing up water that I had a tiny bit of trouble seeing the flags. I hit the finish well too with no glide. 8 strokes down & 11 back. My prior PR was a 27.9 from 2009 (then an NR) in a full body LZR so this was blazing for me. This may replace last year's 50 SCM back as the best swim of my masters career.

    Went out to lunch with friends after, which is always one of the nicest parts of meets!

    Unofficial meet results are here:
    http://www.warrentonmasters.org/
    (Attached are a couple pics from the meet director, one of me looking quite stunned.)

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

    Thoughts:

    On the drive home, I was thinking about how I popped off those times right now. I decided:

    1. Jan & Feb may have been two of my best months -- ever -- of training. 5 swims most weeks with a ton of hard speed workouts. No question I've been training at a much higher level than last summer & fall. Part of this is due to being healthy with thyroid issues in the past.

    2. I was pretty rested for this meet. Looking back at my blog, I basically rested 9 days. I backed off a few days earlier than planned when I started feeling overly fatigued from training. Plus, I rested more than I normally would have this week when I felt a cold coming on.

    3. I was very relaxed because this is a low key local in season meet (though the pool is quite fast). Being relaxed with no expectations certainly makes a meet more enjoyable. But sometimes I also think it helps you swim/sprint faster. I also seem to do well/better at meets that don't require travel.

    4. Less is more wrt events. I had signed up for the 50 free. But with only 20 minutes or less after that until 50 fly, I decided to scratch. Jazz Hands was a bit tired on his 50 fly. So I definitely did the right thing.

    5. The Speedo concoction of strong heavily sugared coffee seems to work for me.
    heehee

    6. Good execution. So very rare indeed when things go just right. Since I never practice starts, I was psyched to nail my fly start.

    Updated March 7th, 2012 at 11:25 AM by The Fortress

    Categories
    Masters Swim Meets / Events
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  16. Sat., March 3

    by , March 3rd, 2012 at 05:32 PM (The FAF AFAP Digest)
    60 minutes of stretching and RC/scapular exercises.

    Gull (who is recovering rhomboid tendonitis) gave me these rhomboid stretches: http://www.ndortho.com/Pt_Advisor-WE...oid_Strain.pdf. The middle of the back can be a hard spot to stretch. I especially like the doorway stretch.

    Suit(s) Report:

    Tried on my Arena X-Glide. Like it very much. It's similar to the LZR Elite. Slightly different material. I wish the top half were slightly smaller. Not sure if I should keep it or not ... My LZR Elite seems to fit better on top, though it is not as compressing in the legs (probably all stretched out). Edit: I'm going to send back the Arena suit for the next size down. In my (expert haha ) view, it should have taken longer to get on even with Glide. Thanks to Teen Fort (who will only wear B70), I have also gotten my hands on a used FS3. I managed to wedge my body into it without undue trouble. So I may give that suit a whirl tomorrow and see it it is deserving of the recent bad press. Tt is certainly more compressing in the legs than the LZR Elite and has a very different feel.

    Still planning on 50 breast/50 fly/50 back tomorrow.

    Updated March 3rd, 2012 at 06:15 PM by The Fortress

    Categories
    Uncategorized
  17. Brain Fart, Friday, March 2

    by , March 2nd, 2012 at 04:57 PM (The FAF AFAP Digest)
    I was very excited to have a social swim with Speedo scheduled today. Left the house with water in hand. The only problem was that I forgot my backpack. Whoops! I chatted with Pete for awhile and then drove home and found it on the garage floor. But I had nothing else planned for early afternoon, so headed back to the pool to get in a short solo workout.

    Swim/SCY/Solo:

    600 various
    10 x 25 shooters w/fins @ :35
    6 x 50 fly drills @ 1:00-1:10
    25 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    75 EZ
    2 x 25 AFAP backstroke from the blocks
    -- went 12 high and 12 mid from a rolling start moving after the clock ticked past 59
    -- 75 and 125 EZ after each
    -- was a touch faster on the one that was shallower
    -- 16 kicks, need to take 15 with kneeskin
    50 EZ

    Total: 1800

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

    I felt pretty good in the pool today. I can tell I've rested the legs for a week. I'm glad the meet is Sunday to give me another day to recover from ART.

    Here are the links to the psych sheet and heat sheets:
    http://www.warrentonmasters.org/Medi...12-program.pdf
    http://www.warrentonmasters.org/Medi...pring-2012.pdf

    I got one wall lane, which reflects my usual 25% rate for end lanes. But I swam pretty fast at this pool last year with a couple races in end lanes in the shallower end. I don't really have any time expectations for the meet. Though I don't think I'll swim slow having just had a much needed easy recovery week. I may skip the 50 free as there's only 20 minutes between that and the 50 fly.

    Race Club article about strength training:
    http://www.warrentonmasters.org/Medi...pring-2012.pdf

    Butterfly, second kick:
    http://ht.ly/9pmK4
    -- I do love single arm fly for kicking timing.

    Women's FS3:

    A friend forwarded me this link re: womens FS3:
    http://forum.collegeswimming.com/vie...php?f=9&t=5777

    And I found this one: Big10s Swimming Championshiops 2012 - FS3 Controversy - [nomedia="http://www.youtube.com/watch?v=--7obWaL-Z4"]Big10s Swimming Championshiops 2012 - FS3 Controversy - YouTube[/nomedia]

    --This says supposedly you're supposed to wear the FS3 6-8 x before the target race.
    -- I'd love to get my hands on a HS reject suit to see how it feels in the water.

    Updated March 2nd, 2012 at 11:31 PM by The Fortress

    Categories
    Swim Workouts
  18. Thursday, March 1

    by , March 1st, 2012 at 05:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 25 back shooters w/fins @ :40

    6 x 25 no breather free @ :40
    50 EZ

    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 easy speed fly @ 1:00
    50 EZ

    2 x (25 @ 90-95% + 75 EZ)
    free = 10 mid-high
    breast = 13 flat-ish
    100 dolphin dive

    Total: 1750


    ART, 30 minutes

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

    Random thoughts:

    1. It is absolutely gorgeous here! 67 and sunny. Top down. I feel like we got off with the easiest winter ever.

    2. I have fought back this cold. This is the first time in recent memory I can recall doing this. I usually can't avoid a miserable downward spiral. I think it really helped to rest the very minute I felt it coming on. And, happily, this was supposed to be a recovery week anyway.

    3. I did feel somewhat rested in the water.

    4. I have been sleeping a lot. It is going to be brutal getting up at the crack of down for this weekend's meet. (sprinter whine)

    5. I received my Arena X-Glide suit in the mail. Unfortunately, they sent me the open back and not the closed back. But with my body glide in hand, I will try it on to see how the size is (having never worn an Arena before). If the closed backs really take 2 to get on, I may just stick with the open back.

    6. My shoulder/scapular area has calmed down slightly. However, I have had issues with my upper rhomboid and lower infrasprinatus areas off and for awhile now. I'm going to discuss PRP-ing these spots with my doctor next week. (I previously PRP'd the upper infraspinatus and supraspinatus in 2008.) In the interim, I may see if he will give me a tylenol or advil injection to calm those areas down. I've been diligently doing my rehab exercises, taking advil, etc. without any real effect. The ART seems to help the most. But I grow weary of it bothering me (sprinter whine), and the PRP is sure to help IMO.

    7. I am wondering if my elbows are now stable enough to start lifting lightly. My left one is still bothering me every so slightly. I think it was from doing torque drills with paddles. I have not touched a paddle since.
    Categories
    Swim Workouts , ART
  19. Tuesday, Feb. 28

    by , February 28th, 2012 at 04:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x (5 x 50 drills) @ :10 RI except more on breast
    5 fly, 5 back, 5 breast
    50 EZ

    8 x 25 back shooters w/fins
    8 x 25 burst + cruise @ 1:00
    4 dolphin, 4 speed drills
    50 EZ

    8 x 25 belly shooters w/fins
    8 x 25
    odds = up tempo free @ :30
    evens = EZ
    100 EZ

    Total: 2350

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

    Definitely sick. The vitamin C laced key lime pie I gorged on while at The Couch last night didn't do the trick. My lovely friends on FB recommended Vitamin C mega doses, zinc, micellized A, echinacea and Cold Snap. I may take the day off tomorrow if I'm feeling worse. Lil Fort is getting the crud too.

    I received the Arena X-Glide suit I ordered in the mail today. But they sent me the open back instead of the closed back. Losing big points on customer service ... The legs are shorter than the LZR Elite, which I don't like. And the fabric is not as stretchy. I used the sizing chart to order, but it looks possibly slightly big on top. I don't have the energy right now to try it on at the moment.

    Event order for Albatross Meet. What to swim?!

    I could do:
    100 fly/100 IM/50 free
    or 50 back/100 IM/50 free
    or 100 fly/50 breast/100 IM
    or 100 fly/50 breast/50 fly

    I just want to do something different than last year when I swam 50 back/100 back/50 fly.


    EVENT SCHEDULE
    Warm-ups start at 2:00 PM
    Meet Session starts at 3:00 PM
    # Gender Event
    1 Mixed 100 M Fly
    2 Mixed 100 M Free
    3 Mixed 200 M Breast
    4 Female 50 M Back
    5 Male 50 M Back
    6 Mixed 200 M IM
    7 Female 50 M Breast
    8 Male 50 M Breast
    9 Mixed 200 M Free
    10 Mixed 100 M Back
    11 Mixed 200 M Fly
    Couples 100 M Relay
    12 Mixed 100 M IM
    13 Mixed 200 M Back
    14 Female 50 M Fly
    15 Male 50 M Fly
    16 Mixed 100 M Breast
    17 Female 50 M Free
    18 Male 50 M Free

    Updated February 28th, 2012 at 10:18 PM by The Fortress

    Categories
    Swim Workouts
  20. Monday, Feb. 27

    by , February 27th, 2012 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

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

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    32 x 25
    odds = easy speed/up tempo @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3300

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

    Felt a little draggy at first after the weekend off. But better as I went along. Still tired though. Going to cut the amount of fast swimming quite a bit during this recovery week. I think I might be coming down with something. Really hope not!

    Re-reading my blog from last year I see that March was the month of the stretch. That seemed to work out fairly well, so I may try to do it again.

    Just saw this on FB: http://www.swimmingworldmagazine.com...nZrz0.facebook. I guess KPN got to the NR before I had another shot at it. This may change what I swim at the Albatross Open.

    Updated February 27th, 2012 at 07:07 PM by The Fortress

    Categories
    Swim Workouts