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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. Not a moment to waste! Friday, July 1

    by , July 1st, 2011 at 05:28 PM (The FAF AFAP Digest)
    Drylands:

    HS hi row, warm ups, 180 x 1 x 5, 190 x 1 x 5, 200 x 3 x 5
    overhead squats, 60 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10
    knee tuck jumps, 2 x 10
    TRX knee ins, 10 -- got kicked off. can't use this except with trainer. nice way to make $$$ off their club members ...
    total ab machine, 120 x 2 x 10
    bench press, 90 x 1 x 5, 100 x 4 x 5
    RC exercises

    Drove right to pool ...


    Swim/SCY/Solo:

    Warm up:

    500 various

    16 x 25 shooters w/fins

    Main Sets:

    10 x 50 free w/paddles @ :50

    4 x (3 x 75 kick w/board and fins) @ 1:30
    1 = 1st 25 fast
    2 = 2nd 25 fast
    3 = 3rd 25 fast
    -- did dolphin and flutter kick

    100 EZ

    8 x 50
    odds = torque speed drill
    evens = scull

    6 x burst 25s @ 1:00
    --wanted to do more, but was getting calf cramps

    200 EZ

    Total: 3150

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I got stronger on vacation apparently! The 200 I did on the hi row today is my prior max (I think), and I did 15 reps at that. The bench press was also pretty heavy for me. I guess reversing my prior neglect of the upper body is paying off.

    And the swim felt much better than I anticipated as well. Though I think my legs were fatigued from the kicking by the end. I was probably also somewhat dehyrated from the flying, etc.

    So all in all not a bad return to training. Though between the workout and the lack of sleep the last couple days, I'm feeling pretty knackered right now. Looking over my flog, on vacation, I got in 5 drylands sessions, 5 ellipse sessions, 1 swim and tons of walking in the 13 days I was gone (2 days traveling). Though I'm not 100% sure I recorded everything. But only 11 total swims in June ...

    I got an email about Auburn Nats saying that only 688 swimmers were entered in the meet. That seems really low for such a fast pool. Isn't that approx the same attendance as Puerto Rico last year? I guess no one likes LCM anymore? Lots of people taking the summer off? Does anyone know when the psych sheets are out?

    Right now, I'm mulling over how much to taper. Only 34 days until the meet begins (for me). I will likely stick with my usual 3 week taper and just drop weights the first week and then taper my swimming for 2. That gives me just 19 days (through July 20) to cram in speed work. Hopefully, not all my speed has deserted me in the last 2 weeks. I should probably review what I did before Indy Nats in 2009.
  2. Home, June 25-June 30

    by , July 1st, 2011 at 09:11 AM (The FAF AFAP Digest)
    June 25:

    Spent the whole day in Santa Margarita and Portofino on the Italian Riviera. The two villages were breathtakingly picturesque! Once of my very favorite stops. The kids loved this stop as well (trying 5 kinds of pizza at lunch probably helped) and voted SM as having the best gelato on the trip. Quite a bit of walking, but no workouts today. Couldn't work out at night because Mini Fort and I had some mommy-daughter time at the spa.


    June 26:

    Spent a good part of the day on the Island of Corsica (towns of Carghese and Ajjacio), which is part of France. Corsica is rugged and beautiful; our drive along the coastline was amazing. Did some walking around and splashing about in the Mediterranean on a nearly deserted beach. Mental error: forgot my goggles. Workout before dinner:

    leg extension, 130 x 5 x 5
    rear delt fly, 85 x 3 x 8
    tricep extension, 75 x 3 x 10
    captains chair straight leg raise, 2 x 15
    long arm crunches, 2 x 50
    floor DB bench press, 50 x 4 x 10
    knee tuck jumps, 2 x 10

    Ellipse, 30 minutes

    -- Same as last time. Did 15-30 second AFAP bursts the whole time with complete recovery.


    June 27:

    Walked at least 4-5 miles in France around Villefranche, Nice and Eze. The villages were lovely, and Nice is a beautiful city. I'd like to live in the hills above the city! Stopped at a medieval wine cellar for a tasting of Provencal wines. Delicious! I find myself actually liking the rose we tried here and in Italy. Unlike most roses in the US which are blends, these were single grape wines from red grapes.


    June 28:

    Drylands, 80 minutes:

    captains chair, 4 x 15
    steps ups with DBs, 50 x 3 x 10
    seated lat pulldown, 100 x 4 x 8
    push press w/DBs, 40 x 4 x 10
    lower back machine, 160 x 1 x 15, 175 x 1 15, 190 x 2 x 15
    -- weight seemed wrong on this machine; but the way the machine was set up, I got leverage from the legs
    explosive leg press, 270 x 3 x 10
    knee tuck jumps, 2 x 10
    standing long jumps, 10
    RC exercises

    Ellipse, 45 minutes

    -- did 3 steady state sessions keeping my heart rate pretty elevated with a break in between each.


    June 29:

    Spent our last day of the vacation in Barcelona. It was a really long 12 hour day as we were trying to see as much as possible. Between walking and the hop on/hop off bus, we saw many of the top 25 sights. Loved wandering through the Barri Gottic and the Riberio. Did the major sites -- Las Ramblas, Barre Gottic, Montjuic, La Sagrada Familia (truly amazing and unique) and La Pedrera. We even made it to the Aquarium for Lil Fort (and a break from the sun). I liked Barcelona, but may have slightly preferred Nice as a city. And it's hard to beat its mountain + beach setting. We must have walked 5-6 miles this day.


    June 30:

    Flew home. Didn't sleep on the flight (reading a good book!), so believe I will be quite tired for a few days. Woke up at 7:00 am and couldn't get back to sleep.


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I wish I had a body bugg with me so that I could have seen how many miles we walked, some at a very brisk pace! In general, I don't think I lost too much general aerobic conditioning or strength. But I know I will feel like utter crap when I get in the water today. Oddly, I never felt terribly sore after my strength sessions. I wonder if all the walking served as recovery? Or the extra days off helped? Or if the machines I used were calibrated incorrectly? I did feel like I was working in the gym.

    So I have 1 month+ until Nationals. My only focus will be the 50 fly and 50 back. My other events will likely be collateral damage from vacation. I didn't swim that well in the 50s last summer after having 2 vacations. But this time I have slightly more time to get my act together. Hopefully, a narrow focus on speed will help.

    And no rest for the weary -- A summer meet tomorrow am for both my girls.

    Updated July 1st, 2011 at 10:49 AM by The Fortress

    Categories
    Swim Workouts , Ellipse Machine
  3. More workouts, Friday, June 22

    by , June 24th, 2011 at 09:13 AM (The FAF AFAP Digest)
    Drylands from last Tuesday:

    leg extensions, 85 x 1 x 10, 100 x 2 x 8, 115 x 1 x 8, 130 x 1 x 7
    seated row, 85 x 23 x 10
    alternating hammers w/20 lb DBs, 2 x 20
    goblet squats, 65 x 2 x 10
    captains chair straight leg raises, 2 x 15


    Friday:

    chest press, 70 x 1 x 10, 85 x 2 x 8
    explosive leg press, 250 x 10, 270 x 2 x 10
    dumbbell row, 40 x 2 x 10 each arm
    captains chair straight leg raise


    Ellipse, 30 minutes

    dumbbell row, 45 x 2 x 8 each arm
    push press w/20 lb DBs, 2 x 10
    bulgarian single legs squat, 40 x 2 x 10 each leg
    knee tuck jumps, 2 x 10
    RC exercises

    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Tough gym to workout in. Some woman almost whacked me with a dumbbell! It thinned out during my second round of drylands (over lunch hour) fortunately.

    After the workout, I went to a lecture on Corsica. Very interesting -- nothing but conquests in its history. I was reminded that Corsica is the birthplace of Napoleon. Tomorrow, we are going to Portofino and Santa Marguerita on the Italian coast (in lieu of a very low ride to Florence). Going to catch some sun with Mini Fort now.
  4. Finally! June 21

    by , June 23rd, 2011 at 02:40 PM (The FAF AFAP Digest)
    Have had very little internet access. Very little swimming either for that matter. Here's the "workouts" or what I remember of them. My iphone (with note function) just died as I am typing ... will have to edit later. Forgive typos -- typing fast on ipad.

    Sunday:

    Ellipse, 30 minutes

    floor bench press, 50 x 4 x 10 (up 10 lbs)
    rear delt fly, 70 x 1 x 10, 85 x 3 x 8
    back extension machine, 175 x 3 x 15

    Ellipse, 30 minutes

    captains chair straight leg raise, 3 x 15
    goblet squat, 65 x 3 x 10
    tricep extension, 65 x 3 x 8
    something else

    Ellipse, 15 minutes


    Monday:

    4-5 miles of walking in Malta


    Tuesday:

    4-5 miles of walking in Palermo

    30 minutes weights (can't remember)

    20 minutes Ellipse


    Wednesday:

    Maybe 2 miles of walking in Rome. Had tours there to jump lines at the Colliseum and Vatican.

    Swim at Night, 2000 meters

    In a 12.5 meter pool. I could barely do anything other than streamline in a pool so small. I chopped it up into groups of 20 laps. Almost felt tapered, though perhaps anyone would in this pool.


    Thursday:

    Hiked/walked maybe 4 miles, 2 miles at Mt. Vesuvius.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Having a fabulous time! Of course, this is not so surprising since I love to travel so much.

    Started out in the island of Malta, which is almost a giant sandcastle with all the limestone buildings. Malta is the site of the movies The Count of Monte Cristo, Troy, and Gladiator and you can definitely tell! We began with a tour of a fishing village and a boat ride in the Blue Grotto -- spectacular (and the site of the scene in the TCOMC when he discovers the treasure). After sending the kids back, we walked about in the capitol of Malta, Valletta. I can't resist a medieval fortressed city, though the styles of architicture are myriad with all the foreign invasions. We had a lovely late lunch in a typical European cafe in a picturesque setting sampling the local Maltese wine.

    The next day we journeyed to Palermo, Sicily. Mr. Fort and I walked at warp speed touring all the city's sights and the 25,000 churches in Norman, Renaissance, Baroque and Neoclassical styles. Palermo is essentially akin to an Italian Manhattan except with narrower sidewalks and older buildings. Stoplights are few and purely for decoration. Mr. Fort and his running buddy almost got killed trying to run in this city.

    We were in Rome yesterday. Love Rome, and have been there twice before. However, I think I will forevermore avoid it in the summer. I was really really looking forward to the Vatican Museum and Sistene Chapel (which I hadn't seen since it was renovated). But it was the most crowded and claustrophobic scene imaginable. Both wonderful and miserable. And I missed the Laocoon sculpture. (Nerdy art history freak here.) At the end of the day, I asked Lil Fort what she liked better -- the most famous church in the world (St. Peters) or the gelato. Her answer was predictable.

    Today, we were in Naples, but skipped the ancient city in favor of hiking up Mt. Vesuvius and touring Pompeii -- both were amazing! In between, we stopped at a vineyard about 1/3 way up Vesuvius for a wine tasting and a stupendous lunch. Very lovely, and we ordered a case of wine. We finished the day at a local Napoli pizzeria. This was my fav day so far. Even the two 10 year olds enjoyed the day!

    I may head to the gym for a short bit before it closes now. I haven't been able to peruse the blogs. Hope everyone's training is going fabulously! I am not looking forward to sucking my first 2 weeks back.

    Ohhh, I'm getting a seaweed exfoliation and massage tomorrow!

    Cheers everyone!

    Updated June 23rd, 2011 at 02:54 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Ellipse Machine
  5. Friday, June 17

    by , June 17th, 2011 at 08:08 PM (The FAF AFAP Digest)
    Drylands:

    TRX rows, 25
    TRX face pulls, 20
    TRX sprinter starts, 20
    TRX chest press, 2 x 15
    TRX fly, 2 x 15
    TRX moving plank, 2 x 15
    Knee tuck jumps, 10
    Overhead med ball slams, 2 x 15

    Bike, 20 minutes

    -----------------------------------------

    Commentary:

    Squeezed this little workout in in an extremely hectic day. Made it to Fort Sons graduation -- not too many tears. And my flight to London is on time. Hope the connection to Barclona is too. We're cutting it very tight, which is slightly nerve wracking.

    Hoping the wifi works on this trip!

    Ciao.
    Categories
    Uncategorized
  6. Thursday, June 16

    by , June 16th, 2011 at 05:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    8 x 50 drill
    4 fly
    4 breast w/small paddles (forearm burn)

    8 x mini burst 25s

    Main Set:

    Rich A.'s broken 100s --

    4 x (100 AFAP w/fins @ 7:00 + 200 EZ)
    -- :15 rest at 50 and 75
    -- kick last 25 (except breast); used board
    -- serious leg burn with the last 25 kick

    #1 fly, 1:22 - 30 = 52 (25/27)
    #2 breast, 1:33 = 1:03 (31/32)
    #3 fly, 1:21 - 30 = 51 (25/26)
    #4 IM, 1:23 - 30 = 53 (25/28)

    -- I was extremely saddened that I had to warm down and get out and thus couldn't do any more 100s.
    -- The last couple times I did broken 100s, I was out in 24, so I'm apparently slowing down. I'm blaming it on poor breakouts.
    -- I am at a loss as to how quickly to stroke in evil. If I turn over fast, I don't get my head all the way down underwater between the arms. If I slow down, I feel slow.

    Warm down:

    8 x 50 w/paddles
    odds = free
    evens = back kick

    Total: 2900

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Wasn't exceedingly sore from weights today, though I could feel my shoulders were somewhat fatigued on fly. Need to do the Rich A. set more often. Feel like I got some solid speed work in this week; now going to waste it all away on vaca. Not sure if I'll get in a workout tomorrow with my son's graduation and a plane flight. But I shall try.

    Jazz will be glad to know I fear that hypertrophy is setting in in the upper body.

    Damn fins did a number on my pedicure.

    Updated June 16th, 2011 at 06:01 PM by The Fortress

    Categories
    Swim Workouts
  7. Wed., June 15

    by , June 15th, 2011 at 08:40 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    long arm crunches
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 10
    cable twist w/yoga ball, each side -- 45 x 1 x 10, 50 x 1 x 10

    HS shoulder press, 70 x 5 x 5 -- Q style
    -- Treaded carefully on these; easier as a I went along.
    squat machine, 220 x 1 x 10, 224 x 2 x 10
    dumbbell row, each arm -- 35 x 1 x 10, 40 x 2 x 10
    box jumps, 10
    knee tuck jumps, 10
    altitude drops, 10

    -- Went to racquetball court and did 10 minutes of 5-6 different kinds of med ball slams


    Swim/SCM/Outside @ Gym:

    Warm up:

    600 various

    Main sets:

    24 x 25 drill
    6 of each stroke

    10 x 50
    25 easy speed fly w/fins + easy back kick

    10 x 50 w/paddles
    odds = 25 scull + 25 overkick free
    evens = 25 torque drill + 25 overkick free

    50 EZ

    Total: 2250 m

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Got in a decent session at the gym. The 2 boxes in my gym had disappeared for a couple weeks to my disgruntlement. So I was very happy to see a new set of boxes appropriate for box jumps and altitude drops!

    Just did a recovery swim right at my gym. It was a gorgeous day here in the metro DC area -- perfect to swim slowly outside (except for backstroke of course). There was a speedy college swimmer from UNC there. She did breast with dolphin kick with small paddles, which looked pretty cool; I may need to try that. I let myself sit in the sun for a whole 10 minutes before dashing off for errands. (Thought of Bob and decided that 10 minutes was meditation. )

    Updated June 15th, 2011 at 11:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Tuesday, June 14

    by , June 14th, 2011 at 10:40 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Survived the heat. Today, I determined that I sweat more than any female in the class. Seriously, there are women who leave the class with their hair half dry. How can this be in 110 degree heat and humidity? Am I in better shape, drink too much water, heat intolerance? At least every pore gets worked!

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Starting to mull over what I'm going to do for exercise on vacation. I have limited tolerance for swimming in a small pool; I will probably just get in to maintain feel. I'm going to bring my TRX, hit the weight room, perhaps do some tabata on the bike, and hit the elliptical machine. I'm sure I'll work out less than usual and it may feel like somewhat of a taper. I have about 2 1/2 weeks after returning to hit it hard in the pool and then do a 2 week taper for Nats. Very low expectations for my 100s. And I was just starting to feel in better shape!

    Tonight I went to a scholarship banquet hosted by our town's sports organization. Fort Son won the MVP scholarship for cross country & track. They're awarded to kids who excel in our local youth sports programs (football, basketball, lacrosse, wrestling, track, etc.) and then in the same sports in high school. It was a blast from the past to see some of his friends from elementary school. And the slide show with pics from their youth was hilarious. Where does the time go?

    Power foods:

    http://www.livestrong.com/blog/blog/..._ibsrc=fanpage

    TRX Exercise Library:

    http://www.ideafit.com/exercise-libr...ension-trainer

    Updated June 15th, 2011 at 09:28 AM by The Fortress

    Categories
    Yoga
  9. Monday, June 13

    by , June 13th, 2011 at 09:51 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kicks on bosu, 2 x 50
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 20
    reverse scoops w/kettleball, 25 x 2 x 15

    single arm row, 4 sets of 10 each arm @ 55, 60, 65, 65
    single leg extensions, 4 sets of 10 each leg @ 30
    push press, 50 x 3 x 10
    explosive leg press, 270 x 2 x 10
    bulgarian single leg squats, 30 x 2 x 10 each leg
    knee tuck jumps, 2 x 10


    Swim/SCY/Solo:

    Warm up:

    600 various
    200 fly drills

    Main Sets:

    -- Modified a recent Tall Paul Sprint Option

    3 x 100 free w/paddles @ 2:30, descend
    1:08, 1:03, :58
    2 x 50 fast kick @ 1:30
    -- did dolphin kick w/fins & board
    -- went high 26-27
    -- tried to keep my feet underwater more
    100 EZ
    4 x 50 descend @ 1:30
    -- did breast w/fins
    -- 40, 36, 32, high 30-31
    2 x 50 fast kick w/fins & board
    -- did flutter kick
    -- went 27s
    100 EZ

    3 x 100 backstroke, cruise @ 2:00
    2 x 50 @ 1:30
    -- 25 fast free w/fins (11s) + 25 DAB
    4 x 25 @ 1:00
    -- burst dolphin kick to 15 m, no fins
    2 x 50 fast kick w/fins (11s) @ 1:30
    100 EZ

    Warm Down:

    8 x 50
    odds = SSR drill
    evens = fly or breast drill

    Total: 2700

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Not sure I got all my drylands. Managed to delete my note on my iphone. Left shoulder is sore. This is probably from the 400 yards of fly yesterday ... No way can I ever really train for the 100 fly with my left shoulder; just have to fake it and dolphin kick. The swim workout seemed way harder than the 2700 yards would suggest! But I felt like I held up pretty well doing two speed workouts in a row. This pool now has 4 digital clocks. I have to remind myself to use them. So much easier to keep track of times with them as opposed to pace clocks.

    Just yoga tomorrow.

    Updated June 14th, 2011 at 09:31 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Sunday, June 12

    by , June 12th, 2011 at 09:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 EZ

    10 x 25 shooters

    10 x 50 w/paddles @ :50
    odds = free
    evens = kick

    Speed Sets:

    8 x burst 25s dolphin kick on belly @ 1:00

    100 EZ

    8 x (25 AFAP + 75 EZ) @ whatever
    4 kick, 4 swim

    8 x 50 fly w/fins @ 100 LC easy speed pace (breathing often) @ 2:00
    -- went 29s
    -- I was having trouble breathing on these. Probably need to start using my asthma medication more regularly given the air quality. Plus, I waited 2 weeks to refill my singulair -- dumb. I hope this improves; hard to do lactate sets otherwise.

    50 EZ

    8 x 50 dolphin kick w/fins @ 1:00
    odds = easy
    evens = fast (went 27-28)

    200 EZ

    Total: 3600

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Took yesterday off. Spent a chunk of the day having Fort Son fitted for his Felt F4 bike and getting bike gear. He promptly went off on a 65 mile ride with Mr. Fort, who pronounced him a natural.

    Made it to the pool today for some speed work. Spent much of the rest of the day at the mall () getting needed items for the vaca -- only 5 days till we leave.
    Categories
    Swim Workouts
  11. Friday, June 10

    by , June 10th, 2011 at 04:32 PM (The FAF AFAP Digest)
    Drylands w/Jazz:

    external rotators

    alternating hammers for warm up, 15 DBs x 2 x 10, each arm

    Jazz did pull ups. I suck at these so I did a few v short sets of chins.

    DB row, 30 x 1 x 10 each side, 35 x 1 x 10 each side

    floor DB bench press, 40 x 4 x 10
    -- Jazz corrected me so that my elbows were sticking out more.

    face pulls, 15 at 2, 4, 5, 6, 5 (12 reps on last set) mystery weights

    HS hi row (while Jazz was doing more bench pressing), 140 x 1 x 5, 160 x 3 x 5

    hanging straight leg raises 4 x 10-15
    There is something I'm way better than Jazz at! When I teased him about it, he just said "It's not core day." Hmm ...

    deadlifts, warm ups with bar, 95 x 1 x 3, 115 x 1 x 3, 125 x 1 x 3. Then shifted to singles. 1 x 135, 145, 155.
    -- From what I recall 155 is my max deadlift. I was surprised I could do this much as I hadn't done them in ages. Jazz had to correct my technique again -- feet closer together, ass out, etc. This seemed to help significantly.

    altitude drops from high box (maybe 3.5 feet this time), 2 x 10
    -- There is one box higher than this. But this may be the highest I can go without risking injury.


    Commentary:

    Much more fun lifting with Jazz than lifting alone. And it's great to have someone show me how to to the lifts with good technique. We were at it for about 1.5 hours (not hurrying of course). I have a more than sneaking suspicion that I may be sore tomorrow. Came home, hopped in my own pool -- not remotedly near a lap pool like Patrick's -- and paddled around some.

    Updated June 10th, 2011 at 05:05 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  12. Thursday, June 9

    by , June 10th, 2011 at 10:04 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    3 x (4 x 50) w/paddles @ :10-15 RI
    50 scull
    50 SSR drill
    50 torque drill (this is like a prone lat pulldown and, with paddles, is a real power drill)
    50 free

    Main Sets:

    10 x 25 shooters w/fins on back

    6 x 25, 15 burst dolphin kick + cruise

    10 x 50 flutter kick w/board & fins @ 1:00
    -- best average lactate set
    -- high 27-28, 29, 29, 29, 29, 29, 28, 28, 28, high 27

    200 EZ

    Warm down:

    3 x (4 x 50)
    4 x reverse IM order drill

    Total: 2800


    Bikram Yoga, 90 minutes:

    Was predictably sore from weights, so decided to venture to yoga in the heatwave for the 8:00 pm class. Cruised in right at 8:00 and had to take a spot in the center right next to the instructor. Not may fav spot! He warned us that bikram in the summer was a different experience. Usually it takes 4-5 poses for the heat to hit 105-110, and he tries to keep it at 105. But in the summer with the heat and humidity, the temp is high right from the start. As I was right text to his portable thermostat, I saw it hovering at 109 for most of the class. Still, I did fairly well on all the poses except for my nemesis "standing head to knee."

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I was too sore from weight to do too much in the pool today. My schedule is a bit off with my Mom in town visiting. I prefer a lift + immediate sprint swim on the same day before the soreness hits + next recovery swim or yoga. But this hasn't worked out lately.

    The 10 x 50 best average was killer after yesterday's mega squats. Legs were like dead weights the last 10-15 yards of each 50. I almost abandoned the set after 2 50s. But I had visions of Jim Corbeau saying "HTFU, Nancy," Geek saying "the pain will be over quickly," and Ande telling people to "try harder" on kick sets. Thanks for the support! So I carried on and even improved as the set progressed. No idea how Chris can do 32-40 x 50 best average!

    I'm still having some trouble with hypoxic work or any breath control on free. I think it's the combo of allergies and poor air quality.

    Though I'm still somewhat sore, I'm going to lift with Jazz today. No lunges after bikram!


    How much sleep do we need?

    http://www.sleepfoundation.org/artic...we-really-need

    Updated June 10th, 2011 at 11:34 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  13. Wed., June 8

    by , June 8th, 2011 at 09:57 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    back extensions, 25 x 2 x 15
    flutter kicks on bosu, 2 x 50
    power wheel roll outs, 2 x 15
    chin ups, 4 x 4
    knee tuck jumps, 2 x 10
    power squats, 140 x 1 x 10, 160 x 2 x 10, 180 x 1 x 10, 200 x 1 x 10
    hip hinges, 30 x 2 x 10, each leg
    push press, 50 x 2 x 10
    skull crushers, 50 x 2 x 10
    -- Went too low on the last one and dropped the bar behind my head. First thought: oh no, my shoulder. But it seems to be fine. Going to ice tonight though.

    20 minutes foam roller & stretching
    -- I can really tell that I have been negligent about stretching lately.


    Reflections on last year of drylands:

    I haven't reviewed my blog yet, but these are the off the top of my head thoughts:

    1. Did a lot more plyos than in previous years -- plyos good. I want a plyo box for my birthday. The scoundrels at my gym have hidden them away.
    2. Did a lot of leg work -- good. My kicking seemed better than ever this season, especially considering the loss of the tech suits.
    3. Stopped doing dead lifts except on a rare occasion for some unknown reason -- probably not good. If I had to guess why, I'd say it's likely because I keep forgetting to bring my gloves to the gym.
    4. Didn't do as much upper body work. I seemed to be obsessed with lower body work most of the year for short course/SDKs. -- probably bad idea for a sprinter. I certainly seem to have less upper body strength at the moment, though not substantially so with the exception of chins & pull ups. Probably did enough lat pull downs to maintain.
    5. I never periodize lifting. Though enough random lifting of the same types or groups of lifts could have the same net effect.
    6. I seem to be recovering more slowly from lifting than in previous years. Though I could just have forgotten how much I whined then.
    7. After ingesting amino acids at all the correct times for a month, I detect no discernible difference in recovery speed. Not sure how quickly one feels the effect from AAs ... might take longer.
    8. I am considering switching to fewer exercises and more sets just to shake things up a bit.
    9. Bikram seems incredibly unappealing when it's 100 degrees outside.
    10. Thoughts anyone?

    I was hoping to go to Rockville tomorrow again, but if the heat wave is still here I may opt to swim inside.

    Very proud that Fort Son's lightweight 4 was All Met (Metro DC) "Best Boat." He's going to learn to scull this summer and row with a couple buddies. College coaches seem to advise no competitive rowing over the summer to avoid burnout during the school year, when they train year round.

    Updated June 9th, 2011 at 04:22 PM by The Fortress

    Categories
    Swim Workouts
  14. Retry, Swim w/my Ilk, Tuesday, June 7

    by , June 7th, 2011 at 09:01 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50
    odds = 25 drill + 25 swim
    evens = 25 kick + 25 swim

    Main Sets:
    -- used fins

    10 x 50 back kick
    odds = fast 25 SDK + 25 easy kick
    evens = easy 25 SDK + 25 fast kick

    4 x through tempo swim:
    2 x 50 back
    1 x 100 back

    100 EZ

    2 x (fast 50 fly + easy 50)
    1 x (50 fly @ 100 pace & 100 breathing + 50 EZ)

    Total: 2800 m

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets (chatting involved, of course). I suck at long course, so I'm feeling pretty tired after that effort.

    I pulled my blog a couple days ago after all the nastiness and moral superiority (gag) on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason, and pass no judgment. I do love our wild west forum with it's debate & trash talking (though no will ever win an argument with an anti-sandbagger even if the facts are in their favor!). But I don't need to be called an immoral cheater by the likes of Stillwater. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of!

    Updated June 8th, 2011 at 09:59 AM by The Fortress

    Categories
    Swim Workouts
  15. Retry, Swim w/my Ilk, Tuesday, June 7

    by , June 7th, 2011 at 09:00 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50
    odds = 25 drill + 25 swim
    evens = 25 kick + 25 swim

    Main Sets:
    -- used fins

    10 x 50 back kick
    odds = fast SDK to 25 + 25 easy kick
    evens = easy SDK to 25 + 25 fast kick

    4 x through tempo swim:
    2 x 50 back
    1 x 100 back

    100 EZ

    2 x (fast 50 fly + easy 50)
    1 x (50 fly @ 100 pace & 100 breathing + 50 EZ

    Total: 2800 m

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets. I suck at long course, so I'm feeling pretty tired after that.

    I pulled my blog a couple days ago after all the nastiness and moral superiority (gah) on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason. And I do love our fiesty forum with a lot of debate & trash talking. But I don't need to be called an immoral cheater by the likes of Stillwater, et al. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of!
    Categories
    Uncategorized
  16. Swim w/my Ilk, Tuesday, June 7

    by , June 7th, 2011 at 05:51 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50
    odds = 25 drill + 25 swim
    evens = 25 kick + 25 swim

    Main Sets:
    -- used fins

    10 x 50 back kick
    odds = fast SDK to 25 + 25 easy kick
    evens = easy SDK to 25 + 25 fast kick

    4 x through tempo swim:
    2 x 50 back
    1 x 100 back

    100 EZ

    2 x (fast 50 fly + easy 50)
    1 x (50 fly @ 100 pace & 100 breathing + 50 EZ

    Total: 2800 m

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets. I suck at long course, so I'm feeling pretty tired after that.

    I pulled my blog a couple days ago after all the nastiness and moral superiority posturing on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason. And I do love a fiesty forum with a lot of debate. But I don't need to be called an immoral cheater by the likes of Stillwater, et al. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of.
    Categories
    Swim Workouts
  17. Monday, June 6

    by , June 6th, 2011 at 04:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    850 various

    Main Sets:

    20 x 50
    5 free w/paddles @ :50
    5 backstroke kick @ :50
    5 breast pull @ 1:00
    5 free kick @ 1:00
    -- tried snorkel. just not the toy for me.

    20 x 25
    5 back/5 belly/5 twirling/5 back

    10 x 50 @ :15 RI
    SSR drill
    25 left side/25 right side

    6 x 25 w/parachute
    odds = shooter on back
    evens burst 12.5 + cruise

    100 EZ

    Total: 3100

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Still sore from lifting with Jazzy last Friday, especially the biceps and pecs. Just did a recovery workout. Wasn't feeling inspired today.
    Categories
    Swim Workouts
  18. LCM Again, Sat., June 4

    by , June 4th, 2011 at 04:00 PM (The FAF AFAP Digest)
    Swim w/Terrapin Masters @ U of Md:

    Warm up:

    400 swim
    200 kick
    (missed 100 of this as I warm up more slowly than a snail)

    4 x 150 @ 2:30
    25 EZ + 100 build + 25 EZ
    -- Can't say I really did the build part. I was still getting over LC feeling like open water again.

    "Sprint" Option:

    3 x (10 x 50) @ 1:10

    Assigned:
    1 = EZ
    2-3 = 85%
    4-5 = EZ
    6-7 = 95%
    8-9 = WZ
    10 = 100%

    first 10 = free
    second 10 = non-free
    third 10 = choice (and used 1:15 interval)
    --couple minutes rest between sets

    Had to modify because, unlike my speedy lane mate Mollie, that interval is far too difficult for a wimpy sprinters like me to attempt without my stroke completely falling apart. But still loved the set -- did some fast 50s interspersed with recovery 50s. Used fins. Backstroke kick with fins is my fav recovery option -- air.

    First 10: #3, 6, and 9 were fast free, fly and back. Not sure of my times on these as I was looking at the unsychronized clocks.
    Second 10: #3, 6, 8 and 10 were fast. 2 back and 2 back kick, went 32-33ish, I think.
    Third 10: #4 and 8 were fast. Fly (29) and breast (34).

    I'm not sure what % effort level to give to my fast swims today. Maybe 90-95%. I felt like I was pacing my last 50 fly so as not to die big time.

    300 social kick w/Mollie & Julie

    8 x 50 free @ 1:10
    #1-2 - 4 breaths
    #3-4 - 3 breaths
    #5-6 - 2 breaths
    #7-8 - 1 breaths

    I did the first 4 50s with 4 breaths and then just resorted to slow recovery swimming. My breath control for free sucks and sucks worse in long course. Perhaps something I need to work on.

    Total: 3300 m

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Left Lil Fort's last soccer game a bit early this am to head over to U of Md to swim with the Terrapins, who were very welcoming. I was thrilled that it only took me 30 minutes to travel there; it's another state after all. It was also impressive that they had a sprint and distance option -- not common among masters teams. Though Mollie and I were the only takers on the sprint set. Was also very happy to see baby Rachel Roddin up close; she's tiny and adorable!

    My shoulders are pretty sore from all the jazzy pulling and pressing yesterday and my quads and shins are burning from the jumping. I am totally looking forward to a day off tomorrow. Though I shouldn't complain as Mr. Fort ran 10 miles this afternoon. Almost time for Prom!

    Updated June 4th, 2011 at 05:22 PM by The Fortress

    Categories
    Swim Workouts
  19. More Jazzy Drylands, Friday, June 3

    by , June 3rd, 2011 at 07:23 PM (The FAF AFAP Digest)
    Drylands:

    bench press
    warmed up with
    30 x 2 x 10, 45 x 1 x 10
    then did
    55 x 3, 15/13/14 reps
    probably needed more weight, as I didn't drop much in reps

    Kneeling cable pullover
    4 sets of 25, 20, 20, 15 at increasing mystery weights (5, 6, 7?)

    Face pull
    4 sets of 25, 25, 20, 15 (?) at increasing mystery weights (5, 6, 6?)
    -- I shamed Jazz into doing these at a higher weight.

    Dumbbell lateral raise
    8 pounds, 4 sets of 10

    Jazz went off to do more upper body, while I opted for explosive work.

    box jump, 10
    altitude drops from high box (yipee!), 10
    standing broad jumps, 10
    knee tuck jumps, 2 x 10
    overhead med ball slams, 10
    RC external rotators

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    That was a lot of reps of the same exercise for me! It will be interesting to see if I'm sore tomorrow. Hoping to drop in for the Terrapins Sat. am workout. According to FB, they've already had their kick intensive practice of the week ...

    Updated June 3rd, 2011 at 11:29 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  20. Sick of Myself, Thursday, June 2

    by , June 2nd, 2011 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition:

    12 x 50s @ :10 RI
    odds = Chris' SSR (same side rotation) drill (very cool)
    evens = fly drill

    6 x 25 shooters @ :35
    6 x 25 burst dolphin kick @ 1:00
    6 x 25 dolphin kick w/board @ 1:00
    odds = fast
    evens = easy
    6 x "25s" -- dolphin kick down to bottom and squat jump up with fast dolphin kicks

    100 EZ

    Modified Tall Paul Set:

    1 x 50 fly @ 1:00, 1 x 100 easy @ 2:00
    1 x 50 fly, 1 x 50 back, 1 x 100 easy
    1 x 50 fly, 1 x 50 back, 1 x 50 breast, 1 x 100 easy
    1 x 50 fly, 1 x 50 back, 1 x 50 breast, 1 x 50 free, 1 x 100 easy

    -- Did all 50s @ 1:00 and used fins. The last 50 in each sequence was @ 95%. So I did a fast 50 of each stroke (went 25, 25, 32, 25).

    Warm down:

    4 x 150 w/paddles @ 2:30
    50 free, 50 kick, 50 scull

    50 easy

    Total: 2950

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I'm sick of myself. I am apparently boring company because I am tired of training solo all the time. I know ... I should "HTFU, Nancy." But I find it is difficult to HTFU 24/7. This could, of course, reflect poor character. But I prefer to blame it on sprinter ADD.

    In trying to break out of this grind, I am lifting with Jazzy "Skinny Bastard" Goldman tomorrow at his gym, swimming with new mommy Julie next Tuesday, and trying to get to a Terrapin practice this Saturday or next week. Julie will be doing 3 x 2000 and I will be doing 50 flys @ 5:00 or so. Susan Williams may join us as well. And I have it on good authority that the Terrapins will let me modify their practices if I am a good lanemate. Which I am!

    The next 2+ weeks will be nutso crazy with prom, graduation, summer league, mom visiting etc. Getting excited about the vacation (Malta, Corsica, Rome, Naples, Portofino, Palermo, Nice & Eze, Barcelona). But I am worried about the loss of conditioning.

    Attached is a pic of Fort Son celebrating qualifying for finals. He wants a road bike for graduation, and, after discussions, we will probably get him a Felt F4. Should last for years.

    Updated June 2nd, 2011 at 05:48 PM by The Fortress

    Categories
    Swim Workouts
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