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  1. No Watching! Wed., Jan. 6

    by , January 6th, 2010 at 08:43 PM (The FAF AFAP Digest)
    9:00 to 3:00: Caught up on errands today. Didn't work out. I was about due for a rest day anyway, much as I hate them.

    3:15: Dropped 15 year old off at senior swim practice. Didn't watch or hover.

    4:30: Dropped 9 year old off at jazz dance. Didn't watch or hover. Drove home. (Why spoil it when the recital is Sunday?)

    5:15: Fort Son arrived home from winter crew practice. We didn't discuss it. I'm already on notice that erg-ing is an evil and disliked necessity in crew. I did inquire how his ankle was after his run yesterday.

    5:30 Picked up my 9 year old from jazz dance and took her to swim practice. (We don't care about homework apparently on Wednesdays.) Dropped her off and didn't watch or hover. Had to stay for 15 minutes waiting for 15 year old to finish practice. Got lectured by 15 year old for sitting in the bleachers for even this wee bit of time. Drove 3 loud teenagers home and eavesdropped on swim gossip.

    6:45: Ordered pizza for children as I had no time (or inclination particularly with today's driving schedule) to cook for my family. Was slightly bitter about the fact that I couldn't eat any of it.

    7:30: Picked up my 9 year old from swim practice. She announced she was excited about doing back flip turns. Otherwise, no discussion of swimming.

    8:00: Helped 9 year old study for math test. This effort didn't last long. She claimed she knew it all, and I chose to believe her.

    8:30: Made myself an omelet. Took a lactate pill and put cheese in my omelet. Started itching 30 minutes later -- I give up. There will be an attempt to stretch and do RC work tonight after 9 year old goes to bed. I like my new Stick.

    Updated January 7th, 2010 at 08:34 AM by The Fortress

    Categories
    Uncategorized
  2. Death by Tabata + Tall Paul Sets, Tues., Jan. 5

    by , January 5th, 2010 at 06:07 PM (The FAF AFAP Digest)
    Drylands:

    1. Warm up:

    1 x 25 broomstick twists

    3 x through:

    100 bicycles
    100 jump ropes
    alternating hammers, 15 x 3 x 15, each arm
    3 position arm extensions (15 reps each position)

    10 minutes stretching

    2. Core:

    reverse lunges w/straight arm twist w/15 lb DB, 2 x 15 (this was from my "crazy core" link -- http://www.ab-core-and-stomach-exerc...-workouts.html)
    straight leg raises in captain's chair (forgot ab slings), 2 x 25
    squat swing w/25 lb plate, 2 x 15
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill, 15 x 2 x 15
    back extensions w/25 lb plate, 2 x 15
    push ups, 2 x 25
    internal & external rotators

    3. Cross Fit WOD (Workout of the Day): "Swimming Tabata Death"

    5 rounds of 5 exercises done tabata style (20 seconds @ 100% + 20 seconds rest). Rest until heart rate returns to normal between rounds. I stretched between rounds.

    1. med ball slams
    2. jump rope
    3. crunches
    4. lateral bench hops*
    5. row**

    * I substituted these for push ups. That many fast push ups is contra-indicated for my shoulders.

    ** I did this on the seated rowing machine with the weight set at 60 pounds. It was like explosive lifting.

    The original tabata protocol involves the following:

    5 minutes of warm-up
    8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
    2 minutes cool-down

    http://www.tabataprotocol.com

    This would be very inadequate warm up for me. Though perhaps I should have done the WOD prior to my core work today ...

    Commentary: As Geek would say, this WOD was a mother scratcher. Every exercise was hard, but the lateral bench hops were the worst. My legs were burning. Jump roping is an absolutely fantastic tabata exercise. You don't have to worry about form degradation the way you have to with other exercises. For exercise #1, I was getting about 25 slams per 20 seconds. For exercise #3, I was doing 23-24 crunches per 20 seconds. For exercise #4, I was getting in 30-35 hops on the first 3 rounds and then went down to about 25.


    Swim/SCY/Solo:

    For today's PM swim, I stole one of Tall Paul's recent workouts. It was a good one too. I modified it to do main set #1 as kick instead of swim.

    Warm up:

    600 variety

    TP Main Set #1:

    4 x through:

    1 x 200 dolphin kick w/MF & board @ 3:15 descend
    1 x 100 dolphin kick on back w/MF @ 2:00 ascend

    50 EZ

    I ended at 2:11 on the board kicks (#4 = pain) and started with :55 on the 100s (forgot Fortina).

    TP Main Set #2:

    6 x through:

    1 x 100 back w/fins @ 2:00
    1 x 50 evil w/fins @ 1:00

    I ended at :55 on the 100 backs (dead legs and a cramp) and started at :33 on the 50 evils.

    100 EZ

    Mini Speed Set:

    3 x (4 x 25 AFAP + 25 EZ)
    AFAPs = free & fast doggy paddle drill

    100 EZ

    Total: 3350

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

    Commentary:

    Nuthin to say except that I am absolutely dead and, as my daughter would say, "can't move my legs." I think I will slather them in Traumeel tonight and take some ibuprofen. Or liberally use my new Stick. http://www.performbetter.com/detail....tegoryID_E_201

    Tomorrow is definitely a recovery day. Then, on Thursday, I'll do Geek's lactate set with Speedo. I miss all the sleep I was getting over the long holiday break. Quality sleep makes such a difference!

    P.S. I am completely pissed off that licorice, my fav treat, is not gluten free.

    Running Shoes Bad?

    http://www.nzherald.co.nz/lifestyle/...ectid=10618479

    Updated January 5th, 2010 at 10:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Swim, Monday, Jan. 4

    by , January 4th, 2010 at 09:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 variety

    Aerobic Set:

    5 x 200 FRIMs @ 3:00
    FRIMs = free IM done as free/fly+free/back+free/breast+free/free

    50 EZ

    Drill Set:

    5 x through:

    100 breast PLD w/fins @ 2:00
    50 breast pull w/pullbuoy

    I like these drills, but my L (lunge) and D (dolphin) seem awfully close together timing wise.

    50 EZ

    Kick Sets:

    Chris S.'s Mini Backstroke Kick Mountain, no fins:

    1 x 25 @ :30
    1 x 50 @ 1:00
    1 x 75 @ 1:30
    1 x 100 @ 2:00
    1 x 75 @ 1:30
    1 x 50 @ 1:00
    1 x 25 @ :30

    12 SDKs per 25 -- I should have done more SDKs, but my breathing is somewhat impaired by food and xmas tree allergies.

    Ideally, I would have liked to do 2 rounds of this set, but I didn't have sufficient time today. I had plenty of rest, which was welcome with the hypoxic work. I might bump the intervals down by :05 next time I do this set.

    Speed set:

    10 x 50 dolphin kick on back w/MF-Dolphina @ 1:00, strong effort

    Went: 25, 25, 25, 24, 24, 24, 24, 23, 23, 22.5

    200 EZ

    Total: 3600

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


    Commentary:

    Not sure if it was the crappy night's sleep on the coach last night or yesterday's somewhat intense drylands, but I was beat today and felt really crappy during warm up and the first set. Finally started to find a cruiser pace on the evil drill set. My shoulders and arms were quite sore and tired, and I didn't even think I did that much upper body work yesterday. Hmmm ...

    I can't decide what to do tomorrow: gym/swim or yoga/swim or gym/yoga. I was going to check out the Reston Bikram yoga place to compare it to Falls Church. I still feel like I need to get some yoga in b/c it's a ton of stretching, and I'm awful about doing it on my own at night.

    Meets:

    I'm thinking I may cruise in late to the Tropical Splash on Jan 31. Have to check my kid schedule. The 100 IM and 50 free are toward the end of the meet. I didn't swim those events at the Sprint Classic. And, I guess it's possible the tech suits may still be legal then if FINA uses a grace period and/or USMS hasn't issued a ruling yet on SCY. I would have loved to do the 100 back, but it's way too early in the am for me. (And, on the other hand, manual timing means slippery backstroke starts.)

    Suits:

    I was checking out the newest generation of suits. It's hard to believe the Speedo LZR Elite kneeskin is $375. It can't be that different than the regular Pro ... Here's the new B70: http://www.blueseventy.com/nerotx. If/when our current suits are banned, I'm going to stick with B70.

    Miscellaneous Questions:

    1. Anyone have any tips for teaching 10 & unders flip turns?

    2. Anyone have any backpack recommendations? I've had two TYR backpacks recently and they have both torn across the front near the zipper area. I've lost a pair of goggles and a shirt from falling out the top.

    3. Anyone else a Lactard?

    Is anyone else a lactard with a lactose allergy or lactose intolerance? If so, have you tried lactate tablets and do they help the symptoms and allow you to eat some dairy? I have surveyed some friends and done some internet research and it seems to vary depending on whether you have an allergy (don't work) or an intolerance (may work, especially wrt cheese). I'm not sure whether I have an intolerance or an allergy.

    http://www.medicinenet.com/script/ma...ticlekey=43471
    http://www.mayoclinic.com/health/food-allergy/AN01109

    My symptoms are all similar and/or overlapping with my gluten problems. (Which suck -- I was tempted to rip my daughter's tasty Whole Foods burrito out of her hands today and dreamt of bagels and bread last night while I tossed and turned.)

    4. I've been enjoying not doing heavy weights. But does anyone think it's good to cycle a period of mostly body weight/plyo/core (my current regimen) with a cycle of heavier weights, say from season to season?

    5. Random. I saw "Up in the Air" with George Clooney Saturday night, and there was a brief scene with him swimming. He had a terrible catch with his left hand, and this reduced his hotness factor somewhat. lol

    Updated January 5th, 2010 at 06:10 PM by The Fortress

    Categories
    Swim Workouts
  4. Drylands, Sunday, Jan. 3

    by , January 3rd, 2010 at 11:43 PM (The FAF AFAP Digest)
    After a somewhat long hiatus, I ventured to the gym today at the Rivers Club in downtown Pittsburgh. It is a small, but fairly posh, gym. Not nearly as many weight/HS machines as my gym, but a lot of dryland toys including jump ropes and ab rollers. There were even some toys I couldn't identify! Did about 90+ minutes.

    Drylands:

    broomstick twists, 1 x 25
    bicycles, 3 x 100
    jump rope, 5 x 100 basic jumps, 1 x 100 skip*
    hip hinges, 2 x 10 each leg with 12 lb DBs
    squat X press, 3 x 20 w/15 lb DBs
    oblique V ups, 2 x 25, each side
    bent over rear delt flys, 12 x 3 x 15
    seated narrow grip row, 105 x 2 x 10, slow
    body rows, 3 x 15
    stacked feet staggered hand push ups, 3 x 15
    ab rollers, 2 x 25
    rock star hops, 2 x 10
    tabata squat thrust + press w/med ball (8 rounds, 20 seconds, 10 seconds rest)**

    *I think I need to do alternating or switching instead of dumbo "skipping." I tried some double unders. I am either really uncoordinated or these take some practice and hand speed. I think twisting hops might be fun and effective.

    ** Not a good idea to leave this until near the end of workout.

    RC:

    3 position arm extensions, external and internal rotators, prone scapular scrunches, scapular wall slides

    2 x 5 minutes of stretching

    steamroom

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


    Commentary (or "My Feelings" as the awol Jazzy would say ):

    I gave jump roping a try today. I liked it. I think it's pretty much useless except for endurance work though, i.e., not helpful for sprinting or explosive work. Though, from what I've quickly read, jump roping is an excellent full body fat burning aerobic exercise. I think I will persist, though I'm not sure exactly what kind of sets to do. I've read that some people work up to 15-20 minutes. Egads, that seems like a long time! I though perhaps jump roping would be a good tabata exercise as well. Or, I considered jump roping at maybe 25-50 reps between other sets.

    I also pondered today whether I should do something about my propensity toward haphazard super-setting. Perhaps alternate upper body and lower body exercises? I may have been instinctively doing this, although I often alternate weights with core work (though I use core work for warm up too).

    Shortly after my gym routine, I drove 4.5 hours home. (Mr. Fort is headed to NY and Tucson for the week.) I arrived home to a house at 40 degrees and no heat. *&$**#**%@#!!! Apparently, there were power outages in metro DC from the high winds. After digging out every spare down comforter, I called a friend who came over at 10:00 pm, , to see if he could fix the problems. He did, (pilot light out and other stuff), and now I just have to wait for the heat to return. I'm hoping by tomorrow morning it will be warm. I think I'm going to sleep in my family room next to the fire and space heater! My bedroom is an icebox. Brrrrr!

    I'm rather sad for the holiday break to be over. I enjoyed a more relaxed schedule and sleeping in late. On the other hand, it will be somewhat easier to work out. Hot yoga sounds pretty swell right now. I'm hoping I can go to sleep after a coffee on the drive and the heat fiasco.

    Updated January 3rd, 2010 at 11:57 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  5. Stole Quick's set @ Sewickley, Sat., Jan 2

    by , January 3rd, 2010 at 10:38 AM (The FAF AFAP Digest)
    I ventured out to the Sewickley Y again to swim with Jimi, Bill White and speedster Mark Cox. This time, I wrote the workout after engaging in some thievery. Jim decided it was "Jimcentric enough," and meekly acquiesced.

    Swim SCY @ Sewickley Y:

    Warm up:

    650-700 variety

    Quicksilver/Speedo set:

    6 x 125 @ 2:00
    6 x 100 @ 1:30
    6 x 75 @ 1:14
    6 x 50 @ :45
    6 x 25 @ :30

    We took 1:00 between each round (though I'm not sure that was Quick's intent?) I was working at a pretty high aerobic level on these trying to keep up with the speedy freestylers (I did backstroke with fins.), so the mini-breaks were appreciated. The clocks didn't seem to be synchronized, so it was hard to get accurate tmes on the 75s and 125s. I believe I was going around 1:07-08 on the 100 backs and 31 or so on the 50 backs.

    50 EZ

    The assigned set was 16 x 50 kick (cruise 3, sprint 1). But Jimi balked at the undue length of the kicking ... So we modified it to:

    4 x (8 x 25), no fins
    rounds 1 & 3 @ :30
    rounds 2 and 4 @ :35
    1 minute between each round, which allowed for higher quality kicking.

    I did round 1 & 3 flutter kick with a board and rounds 2 & 4 backstroke kick w/11 SDKs. Jim started out like a bat out of hell, which I advised was not the way to begin. I think we went an 18 on the first one. He claims he beat me on one 25 (the last one). This is false.

    The next assigned set was 16 x 25 swim, cruise 3, sprint 1. But we wanted to get our coed steam in before they closed the steam room. So we took a 10 minute steam break. Then, we headed back to the pool to finish. Jimi and Bill (still in a Mexicoma) weren't thrilled with this idea, but I think Mark and I shamed them into it.

    16 x 25 @ :30, 3 cruise, 1 sprint w/fins
    I did free. It actually didn't feel too bad after a steam. I was expecting some sluggishness.

    no warm down, pool closing

    Total: 4150

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

    Commentary:

    I enjoyed the Quick/Speedo sest and my backstroke still felt pretty good. There were no backstroke flags at one end, which was a bit challenging. I finally feel like I'm starting to get into halfway decent aerobic shape again after that ungodly long taper in late Nov. to mid-Dec. I may pop in a test set of sorts next week to see where I'm at. I'm heading to the gym today.

    I have not started on my New Years Resolutions yet. Though I'm hoping to stretch at the gym. There was an interesting article in the WSJ a couple days ago on this topic. It suggested that willpower and desire were NOT the best way to accomplish a resolution, but rather a "little bit at a time" approach was more successful in the long term.

    And I suck at eating gluten free. I unintentionally glutened myself at a restaurant last night. I think this is going to take some getting used to.

    I've attached a couple of out underwater shots. (I pulled these off facebook; they may need to be re-sized. One is the Pieta mother & child shot, naturally. The other is Bill and Jimi apparently attempting to strangle me. Jimi thinks this explains the red rash around my neck (which I myself had attributed to a gluten attack).

    Updated January 3rd, 2010 at 11:34 AM by The Fortress

    Categories
    Swim Workouts
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  6. Swim w/Jimby & Bill, Friday, Jan. 2

    by , January 2nd, 2010 at 10:57 AM (The FAF AFAP Digest)
    Swam awith two of my favorite swim buddies today, Jimby and Bill White at the Sewickley Y. We did a "Jimcentric" workout, though nothing was over 150.

    Swim SCY @ Sewickley Y:

    Warm up:

    8 x 100 on 1:30

    I'm not used to a structured warm up, and usually like to just amble along for awhile. I kicked about half of these.

    Aerobic Sets:

    repeat 3 x:

    150 free @ 2:00
    100 free @ 1:20
    50 @ :40
    EZ 50 regroup

    repeat 5 x:

    100 @ 1:30
    2 x 50 @ 45

    On the 100s, I swam IM, back, breast, free and fly. I went a 1:05 on the last 100 fly with fins (I never swim fly w/o fins). I kicked all the 50s.

    Speed Set:

    repeat 2x, all @ 2:00

    #1 = 100 medium easy speed
    #2 = 100 broken at 50 for 5 seconds, come in at same clock time as #1 or faster
    #3 = 100 broken at 50 and 75 for 5 seconds, come in at same clock time as #1 or faster
    #4 = 100 broken at 25, 50, and 75 for 5 seconds, come in at same clock time as #1 or faster

    I made all these, which are essentially descending sets. The first round I did backstroke, starting at 1:12. I finished with a broken :51 on the last one (with fins). I did the second set fly with 7 SDK per 25, except I started off with a medium paced free. I think I did a broken :57 on the last one. Had to do some single arm pulls to avoid whacking Bill (who was also doing fly) and Jimby.

    100 EZ

    Total: 3850

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

    This was a fun workout, and I was happy to swim after taking yesterday off with driving and a New Years Eve date with old friends. There was a LOT of jawing between sets. We skipped the last set to make it to the steamroom before it closed. I think we have our priorities straight.

    A couple of Sewickley masters showed up mid workout -- one with an underwater camera. So Jimby and I took some "mother & child" Pieta inspired underwater pictures. I wish I had remembered to bring my new underwater camera!

    I would've liked to stay for lunch, but the fam had plans to see all 179 minutes of Avatar. A bit like Pocahontas in space, but the forest imagery was beautiful.

    Another swim is planned for later today.
    Categories
    Swim Workouts
  7. 2009 Recap, Friday, Jan 1

    by , January 1st, 2010 at 10:32 AM (The FAF AFAP Digest)
    Happy New Year everyone!

    Geek inspired me to do a year in review of swimming 2009.

    Events:

    1. Jan. Open (USA): Swam the 200 back and 200 IM with the kiddies for the first time as a master.

    2. Auburn Invitational: I tapered for this SCY meet since I wasn't going to Nats. Big breakthrough meet for me with 6 PBs and a 1:01 100 fly.

    3. Albatross meet: Broke 1:11 in the 100 back for the first time in SCM in a close race.

    4. Colonies Zones: Debuted Fortina and fell in love.

    5. Fish Invitational (USA): Swam 200 back in LCM for the first time as a master.

    6. Terrapin Cup: Rested 10 days for this meet, suffered a LZR zipper explosion and missed the backstroke events.

    7. Junior Champs (USA): Swam my annual 100 fly in LCM where I prayed I wouldn't DQ the last 10 yards.

    8. Nationals in Indy: great meet/great time with friends.

    9. Savageman Half Iron Relay: Did my first OW swim. Loved the tri atmosphere.

    10. Fall Ball: Swam a few events including a "100 free" and introduced the newly re-located Jazz to the PV folks.

    11. Sprint Classic: Defended my Battle of the Drop Dead Sprinters title.

    12. NE Champs: Great meet w/6 PBs.

    13. Like Geek, 10 billion summer league meets, USA meets, regattas, cross country races, road races, jazz dance recitals, volleyball games, etc.

    The List:

    1. Best Event: 50 back LCM. First AA and giant slaying.

    2. Worst Event: 200 IM

    3. Most Fun Event: 50 backs with Fortina at CZ

    4. Least Fun Event: 100 back at LCM Nats with mega cramps

    5. Most Surprisingly Event: 50 breasts at CZ and NE Champs

    6. Funniest Moments: Stud showing off hot swimmer bod in skimpy British flag brief and squeezing into my B70.

    7. Sweetest Moment: Attending the wedding of two wonderful master swimmer friends

    8. Worst Moment: LZR zipper explosion moments before my heat of the 50 back.

    9. Best Time: Hanging out with a great team and all my friends in Indy.

    10. New Event(s): 200 back SCM, maybe a 200 fly kick

    11. Retired Event(s): 200 IM, maybe the evilstroke events if my beloved suit is banned.

    12. Smartest Move: Blogging! I am very thankful for all the fabulous advice and encouragement I have received.

    New Years Resolutions:

    1. stretch more
    2. improve my fly SDK
    3. go gluten & lactose free
    4. get the potato chip addiction under control
    5. try life as a redhead
    6. discover coping mechanisms to deal with strong willed drama queen teenage daughter who gets her cdriving permit this year.

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

    Today, I'm journeying to the Sewickly Y to do a Jimcentric workout with Jimby.

    Updated January 1st, 2010 at 09:04 PM by The Fortress

    Categories
    Uncategorized
  8. Drylands, Wed., Dec. 30

    by , December 30th, 2009 at 04:13 PM (The FAF AFAP Digest)
    Drylands:

    Gym:

    broomstick twists, 1 x 25
    bent over rear delt fly, 12.5 x 2 x 15
    standing single arm push on double cable machine, 25 x 2 x 15 each arm
    single arm standing lat pulldowns, 55 x 2 x 15, each arm
    russian twist on incline bench w/25 lb plate, 2 x 25
    snatch windmill w/20 lb DB, 20 x 2 x 10, each arm
    squat swings w/25 lb plate, 25 x 2 x 15
    goblet squats, 50 x 2 x 15
    lying overhead tricep press, 40 x 2 x 15
    decline reverse crunches w/10 lb DB held by feet, 3 x 15
    body rows, 3 x 20
    hanging knee tuck kick outs, 2 x 15

    tabata squat thrusts w/press & med ball = 8 rounds of 20 seconds on and 10 seconds off. (Used my iphone to time.) Killer!

    [ame="http://www.youtube.com/watch?v=LkcnqPHcWeI&feature=player_embedded"]YouTube- Faster Swimming dryland routine called Tabata[/ame]

    see also:

    http://ironmom.blogspot.com/2009/05/tabata-swim.html

    and:

    CF Swimming Tabata Death:
    WOD: 5 rounds tabata x 5 exercises (no rest in between)

    Wall Ball
    Double unders (or 1/3 for singles)
    Push Ups
    Sit Ups (I'd sub plyos for this myself)
    Row

    RC:

    internal and external rotators
    med ball on wall
    scapular wall slides
    prone scapular scrunches
    3 position arm extensions
    dumbbell shrugs
    scapular pulls

    P90X Ab Ripper:

    11 exercises, 25 times each:

    Knee In and Outs
    Bicycle
    Bicycle in reverse
    Crunchy Frogs
    Fifer Scissors
    Hip Rock and Raise
    Pulse-ups with straight legs
    V-up roll ups
    Obliques V up crunches, each side
    Leg climbs
    Mason twist oblique twists

    Looks like it is all right here:

    [ame="http://www.dailymotion.com/video/x7tcpx_p90x-ab-ripper-x-part-1_school"]Dailymotion - P90X Ab Ripper X Part 1 - a College video@@AMEPARAM@@http://www.dailymotion.com/swf/x7tcpx@@AMEPARAM@@x7tcpx[/ame]

    Run:

    2 x 1 mile run to drop the car off for new tires and go back to get it. It's WAY to cold out for my taste to run.

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

    Commentary:

    1. Well, I made it through my first official tabata cycle doing squat thrusts w/a press as in the swimming dryland video. Not easy. My heart rate was up pretty high -- probably the highest its been since I swam the 100 back at NE Champs. lol. Seems like a great exercise though.

    2. I'm really liking the snatch windmill exercise. It's a good shoulder isometric and really works the core.

    3. There are no jump ropes at my gym. And my son's jump rope is awol. So I ordered a jump rope today along with "The Stick" for my troublesome calves. It's supposed to be more effective than a foam roller.

    4. The P90X Ab Ripper video seemed harder than usual after my gym session. I hadn't done it in awhile and doing it also confirmed that it is, in fact, much different than the P90X Plus ab/core workout. Much more ab isolation. I think the oblique V up crunches are the best exercise on this DVD.

    5. I think the hanging ab work may be irritating my elbows slightly. I plan to go back to using my ab slings.

    6. I had an appt with my sleep doc today. We also discussed the allergy issues. He says that, given my symptoms, it's an absolute no brainer that I have a gluten intolerance/allergy and I need to cut it out asap in toto from my diet. He says I also have a lactose intolerance/allergy, but that symptoms of hives, rashes, anemia and hand tingling indicate a gluten issue, not a lactose issue. (He said the latter could be controlled somewhat by taking lactate tablets before eating any dairy.) He thinks my reaction after dinner the other night was likewise gluten, not lactose, even though I *thought* I was eating gluten free. Restaurants, as Q has noted, are apparently, wholly unreliable ... It's also not a good sign that the allergies seem to be escalating. Big ugh.

    Updated December 30th, 2009 at 10:27 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Running
  9. Swim w/Speedo, Tues., Dec. 29

    by , December 29th, 2009 at 07:23 PM (The FAF AFAP Digest)
    Swam with Speedo at Oak Marr today. It was wonderful to have a workout partner again. We stole sets from Chris (double mountain) and Ande (40 x 25 kick). We liked both the sets and may repeat our thievin' ways. Jazz was going to join us, but missed out on all the "fun" because of a more interesting luncheon date. No doubt a brunette.

    Swim SCY @ Oak Marr:

    Warm up:

    600 variety

    3 x 100 fly drills

    Aquaman's Double Mountain:

    #1 backstroke w/fins:

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    2 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    I was still warming up at the beginning of the set, but the 200s and coming down the mountain felt great. My backstroke seemed smooth with easy rotation and speed. I was using fins (though I may try this mountain without fins soon; not sure I could make those intervals though). On the 200s, I went 2:21s. The last 100 was 1:04 or so. The last 50 was :28. I was breathing pretty hard (more than the stoic one), but going now where near max effort. It was beautiful easy speed. Love that! Hope it's there next time I hope in the pool.

    #2 stroke/IM:

    1 x 25 fly @ :30
    1 x 50 fly/back @ 1:00
    1 x 75 fly/back/evil @ 1:30
    2 x 100 IM @ 2:00
    1 x 75 fly/back/evil @ 1:30
    1 x 50 fly/back @ 1:00
    1 x 25 fly @ :30

    50 EZ

    Very fun little set! Pete did it all fly. This is a good set to sneak some fly in without it killing you.

    Ande's Endurance Kick set:

    (By some miracle, Pete and I both had this set on our radar.)

    40 x 25 kick @ :30, no fins

    1-20 = flutter w/board
    :30 break to sip water and don nose clip
    21-40 = backstroke (9-10 SDKs)

    I went about 20-21 with Pete on the first 20. On the second 20, I did a couple 18s and the rest 19s or so. Hard to see the clock when I'm doing backstroke; might have been slightly faster. Pete and I both liked this set too, though to do it all flutter kick might have been a little tedious. I'm happy with the :30 second interval; :25 wouldn't have been adequate rest.

    200 EZ

    Total: 3700

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

    Commentary:

    I mostly commented above. lol That was a solid workout, and I'm tired from it. Will be hitting the gym tomorrow am.

    I tried gluten free pasta tonight and it wasn't half bad. My kids didn't even protest. On the other hand, with respect to my scheme to become a redhead, they thought I would look "terrible" and "retarded" and "horrible" and should stay blonde (unless possibly I looked like Ashlee Simpson). So supportive.

    I am also going to try some Sugoi compression socks I got for xmas after workouts. see http://www.teamrunningfree.com/blog/...n-or-function/. I'm hoping maybe they'll help with recovery/cramping in the calves.

    Updated December 29th, 2009 at 11:17 PM by The Fortress

    Categories
    Swim Workouts
  10. Stole Ande's Workout Again, Monday, Dec. 28

    by , December 28th, 2009 at 04:56 PM (The FAF AFAP Digest)
    Drylands:

    Did the P90X Plus interval DVD this morning. 10 minutes of warm up and 30 minutes of workout. I made the same modifications as before (no medium pace -- 40 second slow + 20 seconds fast). The DVD is somewhat similar to the plyo DVD from the original P90X. One thing I like about P90X is all the DVDs seem to have a core focus -- key for swimming.

    Here's a sample exercise from the DVD (the easiest one on it):

    [ame="http://www.metacafe.com/watch/2914189/p90x_interval_x_plus_sample/"]P90X Interval X Plus Sample - Video[/ame]


    Swim/Solo/SCY:

    Warm up:

    600 variety

    Main set:
    (Unlike Ande, I used fins & MF. In part, I was just really pressed for time.)

    10 x 100 @ 1:30
    (2 IM + 2 back kick + 2 breast + 2 back kick + 2 IM)

    50 EZ

    8 x 100 kick-swim @ 1:25
    (kick-swim backstroke by 50s)

    50 EZ

    6 x 100 kick @ 1:20
    flutter kick w/board
    (this wasn't that easy since I'm much faster underwater than with board, went 1:09-1:10s)

    50 EZ

    4 x 100 kick w/MF @ 1:15
    odds = on back (8 SDKs)
    evens = w/board (barely made last one)
    (struggled with cramps on the 1st one)

    50 EZ

    2 x 100 kick w/MF @ 1:10
    (on back, 9 SDKs per 25)

    50 EZ

    1 x 100 kick @ 1:05
    (on back, 10 SDKs per 25, went :58)

    100 EZ

    Total: 4050, 2300 kick

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


    Commentary:

    I had considered doing the whole Ande set with my MF. But my legs felt tired in warm up from yesterday's run and this am's plyo/interval workout. So I decided to do some swimming early in the set. Probably got less rest this way. lol

    I have no New Year's Resolutions particularly. Except possibly to do my RC exercises more consistently and stretch more. (I saw that Keiko had resolved to do 2 x 30 minutes of strength + flex every day. Every day!) I'll have to mull this over, though I"m not really a resolutions person. Any suggestions? (Aside from "ditching fins." lol)

    My legs are already feeling rather dead ...

    Updated December 28th, 2009 at 05:08 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Run + Core, Sun., Dec. 27

    by , December 27th, 2009 at 05:43 PM (The FAF AFAP Digest)
    5 mile run:

    The sun shone and the temps soared above 50, so I decided that it was time for my first zen run of the winter. The first mile felt wretched, but then I settled into a groove. It was still pretty muddy, so the shoes are a bit trashed. My right hammie protested a teeny bit. But since I didn't have a hangnail, , I kept running.

    Core work:

    I got home, watched the Duel in the Pool and then did the P90X abs plus 20 minute video. I like the standing X crunches. The last exercise, called "cherry bomb," is also pretty cool -- it consists of banana, roll to side, roll back to banana, crunch into canon ball, explode with arms and legs in giant X. All the balancing requires a lot of core strength.

    I couldn't believe what a little skinny boy Michael Phelps looked next to Nathan Adrian!

    Allergies:

    Ugh! Went out to a nice dinner last night and then had an immediate hive attack. Worst one yet. I've been pretty bad about cutting out lactose and gluten this week -- too many xmas cookies and fudge! But I think it must have been the risotto and creme brulee that did me in last night. I think my 6 week cold turkey effort begins today!

    Updated December 27th, 2009 at 06:19 PM by The Fortress

    Categories
    Running
  12. Endurance Kick, Sat., Dec. 26

    by , December 26th, 2009 at 03:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    5 x 200 kick w/MF & board @ 3:30
    20 pullouts after each 200

    50 EZ

    8 x 100 @ 1:30 w/fins
    50 backstroke kick/50 backstroke swim, 8 SDK per 25

    50 EZ

    5 x (5 x 50), done as:

    #1-5 = evil w/fins (emphasize long pullouts, hunching and hinging) @ 1:00
    2 minutes vertical kicking (flutter)
    #6-10 = kick w/board done: EZ/fast/EZ/fast/EZ @ 1:10
    2 minutes vertical kicking (dolphin)
    #11-15 = single arm fly @ :50
    2 minutes vertical kicking (flutter)
    #16-20 = double shooters w/fins, 1 breath at turn @ 1:00
    2 minutes vertical kicking (dolphin)
    #21-25 = evil w/fins @ 1:00
    2 minutes vertical kicking (flutter)

    100 EZ

    Total: 3950 + VK + pullouts

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

    Commentary:

    I walked into the Rec Center and saw a sign warning that the pool was only 78-80 degrees b/c of a mechanical problem. Imagine my delight; I thought it would be empty. No such luck; it was pretty packed, but with real swimmers. Still, I had half a lane or a whole lane for my workout. And the pool was more like 80 -- perfect!

    Oddly, I didn't feel that rested after a relatively easy workout on Friday and a day off on Saturday. Maybe too much Xmas excitement ...

    On another note, I am contemplating becoming a redhead for 2010. I've been blonde forever. A Facebook friend was warning that I might be a faded pinkhead or it could turn orangey. Anyone have any experience with this? I'm consulting my stylist who is a redhead triathlete. Sounds like it could be hard to maintain ...

    Xmas Gifts:

    I got 2 SR gifts for Xmas: an underwater camera recommended by Q and a parachute. Looking forward to using them. My mother also brought me some pure arnica from Mexico. This is a key ingredient in the Traumeel I occasionally use for muscle pain/inflammation/bruises.

    Updated December 26th, 2009 at 04:02 PM by The Fortress

    Categories
    Swim Workouts
  13. Thursday, Dec. 24

    by , December 24th, 2009 at 02:41 PM (The FAF AFAP Digest)
    Everyone else in the family worked out this am, so I happily took the midday slot.

    Drylands:

    RC Work, 15-20 minutes:

    Did: internal and external rotators, prone scapular scrunches, 3 position arm extensions, seated straight arm dips, med ball on the wall and DB shrugs (I'm adding these to my RC routine)

    Core Work:

    Just did a few exercises:

    romanian sit ups, 2 x 15
    dreya roll into jack jump, 2 x 10
    hanging in & outs, 2 x 10 (pull knees up, kick feet out straight, curl knees back and down)
    hanging core swings, 2 x 10 (swing slightly forward using core, knees up high, swing backward using core, heels up as high as possible)
    back extensions w/25 lb plate, 2 x 15
    straight leg hip lifts on bench, 2 x 15

    10-15 minutes of stretching


    Swim/SCM/Solo:

    Warm up:

    500 variety

    Main set: (from J. Miller)

    4 x 75 free @ 1:20
    1 x 25 fast, shooter on belly
    4 x 75 back @ 1:30, 9 SDK per 25
    2 x 25 fast, shooters on back
    4 x 75 evil w/fins @ 1:30*
    3 x 25 fast, dolphin kick w/snorkle
    4 x 75 single arm fly drill @ 1:30
    4 x 25 fast @ :30, flutter kick w/board & fins

    * Swimming with evil with fins and working on long pullouts is like a breath control set. I only take 3-4 breaths per length. Evil is exhausting.

    50 dolphin dive

    Total: 2050 meters

    short hottub & steam


    MERRY CHRISTMAS EVERYONE!!!
  14. P90X Day, Wed., Dec. 23

    by , December 23rd, 2009 at 05:31 PM (The FAF AFAP Digest)
    I picked my Mom up at the airport last night very late. Didn't have the heart to leave her to go to the gym or pool today. So instead I made her exercise with me some at home.

    P90X Core Synergistics, 60 minutes

    Exercises include:

    http://stanford.wellsphere.com/exerc...ergistics/9917

    I didn't do the chataranga planks or the walking push ups and instead did 1:00 of bicycles, good morning darlings and dead bugs during that part of the DVD.

    My Mom did pretty well. Lil lil Fort joined in too. She has no balance, but she loves superman bananas.


    P90X Plus Interval X:
    40 minute DVD; I did 20 minutes

    This is the DVD for Crazyman!

    It's somewhat similar to a tabata workout. You do 1:00 of 15 exercises. You are supposed to do 20 seconds easy, 20 seconds medium, and 20 seconds fast. Since I had just done Core Synergistics, I skipped the medium and just did 40 seconds of slow recovery. The exercises included running in place, burpees, pushups, various kinds of squats, plyo lunges, plyo jacks, side step-kick combos, etc. I look forward to doing the second half another time.

    I'm hoping to get to the pool tomorrow late am for a quickie workout. We'll see ...
    Categories
    Uncategorized
  15. Woohoo! Tues., Dec. 22

    by , December 22nd, 2009 at 10:30 PM (The FAF AFAP Digest)
    Core Work:

    I did the P90X plus 20 minute ab DVD today. (Well, I didn't do the hanging parts as I don't have a pull up bar in my house; I substituted other floor work.) I prefer this DVD to ab ripper. The movements use the whole trunk (not just abs) and are more complex than the other DVD. There is also an increased emphasis on balance. I can't seem to find a list of all the exercises anywhere, and can't remember all the names. There were 3 different variations for hanging ab work that I like and will try at the gym. Two of the exercises resemble the squat swing that I'm fond of.


    Then I got out my power wheel and did

    roll outs, 4 x 25
    pike ups, 2 x 15


    Swim/SCY @ Mason:

    Drove out to Mason tonight. Not terribly crowded. We had a "12 days of Xmas Workout."

    Warm up:

    400 swim
    200 kick
    4 x 25 scull
    400 pull (I did 3 x 100 dolphin kick w/board @ :20 RI)
    200 IM drill
    2 x 25 shooters

    Pre set:

    8 x 25 kick @ :30
    odds = IM order
    evens = free

    8 x 25 swim @ :25
    odds = IM order
    evens = free

    Main set: 12 Days of ...

    (I don't remember most of the intervals. It was hard enough to keep count!)

    12 lengths: 300 IM
    11 lengths: 275 free
    10 lengths: 250 kick (board, free)
    9 lengths: 225 stroke (1st & last length fast) + 1 minute rest
    8 lengths: 200 IM
    7 lengths: 175 free
    6 lengths: 150 kick (board, dolphin)
    5 lengths: 125 stroke (1st & last length fast) + 1 minute rest
    4 lengths: 100 IM
    3 lengths: 75 free
    2 lengths: 50 kick (board, dolphin)
    1 length: 25 AFAP (did shooter w/fins, went 9)

    150 EZ

    Total: 3900

    Commentary:

    The legs were still tired after yesterday's kick fest, and I started with the calf cramps on the last 4 "days." But this was a nice aerobic workout for me.


    Woohoo:

    I was very happy and relieved that the meet director found my 50 evil split in the time records. And here it is in the event rankings:

    USMS Times Reported for Women SCM 50 Breast Ages 45-49
    2009 Season (2009-01-01 through 2009-12-31)

    # Name Age Time Club Meet
    1 Livingston, Leslie C 48 37.62 GMUP New England LMSC SCM Championships



    I have to say this gives me a huge chuckle. I've never cracked the Top Ten in evilstroke before. In fact, I'm not sure if I even did 10 lengths of evil kick in the last year ...

    When converted to yards, it's a 33.4 -- .7 faster than I went tapered in yards earlier this year and 1.4 faster than I swam at the Sprint Classic in October. I swam this event at NE Champs in 2007 and went 41.5. No idea what the cause of my evilstroke success is (although I know the pre-pullout dolphin kick helps me) ... I suspect it's the suit. Q thinks it's the squats. Whatever it is, I may just retire on top if/when the suits are banned. lol

    It's also good to know that in my gridge re-match with Stud, I out-touched him by .07 after he crushed me at the Sprint Classic in this event. Of course, he had not yet donned the magic stretched out B70 at this point ... But that was the same scenario when we squared off at the SC.

    I also see that the final LCM TTs were released, and my 200 back and 100 fly from the USA meets that were omitted from the prelim list were included. So all is happy in Fortland this December.

    Updated December 23rd, 2009 at 04:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Short Rest --Eek! Mon., Dec. 21

    by , December 21st, 2009 at 05:17 PM (The FAF AFAP Digest)
    Though I was feeling a bit thrashed from my fairly intense gym workout yesterday, I had planned a short rest kick set and stuck to the plan. Ouch!

    Swim/SCY/Solo:

    Warm up:

    750 variety

    10 x 25 twirling shooters w/MF

    Main sets:

    Kick set:
    16 x 100 dolphin kick w/MF, done as:

    4 x 100 @ 1:20 w/board
    50 EZ
    4 x 100 @ 1:15 w/board
    50 EZ
    4 x 1:10 @ 1:10, no board, on back (8-9 SDKs per 25)
    50 EZ
    4 x 100 @ 1:05, no board, on back (8-9 SDKs per 25) (made 3 -- :58, 1:02, 1:05, missed last one)
    50 EZ

    Drill sets:

    10 x 50 @ 1:00
    odds = evil, long pullouts
    evens = single arm fly

    50 EZ

    10 x 50 @ 1:05
    odds = slow evil kick working on keeping knees together
    evens = evil pull w/pull buoy

    150 EZ

    Total: 4000

    10 minutes hottub

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

    Commentary:

    This kick set was, er, hard. In the last 4, the lungs were willing, but the legs were protesting. They were pretty sore from the gym and I cramped on the very last one. I'm not used to doing sets like this (well, obviously). The trick is, I think, not to start off too fast on the first one so that you can continue to make the interval?

    I'm doing more dolphin kick with a board than usual b/c I'm still hoping to improve my fly kick and fly kick endurance. The SDK is very specific, I think. On the belly for fly, and on back for back ... I'm definitely slower kicking with a board then swimming underwater. So that 2nd set on the 1:15 wasn't all that easy either.

    I'm hoping to go to my team practice tomorrow for freestyle night. Hoping there won't be any hard kick sets. lol. Might try to squeeze in the P90X plus ab DVD beforehand, if I can find time despite my long to do list.

    It's still a bit of a traffic nightmare here. I had to bribe my son to take my daughter to the mall to shop b/c I couldn't stomach the traffic anymore (wholly apart from my mall avoidance syndrome).

    Gluten Front:

    I am not faring too well on trying to eliminate wheat completely from my diet. I know there is a difference between celiac disease and a gluten allergy, but the symptoms are the same. And the remedy seems the same: complete elimination of the offending substance. I was hoping that an intolerance might mean one could just cut back, but that doesn't seem so ... And, I've eaten quite a few xmas cookies ...

    I know the elimination and re-test is probably the best way to determine this allergy. (Though I did do another test.) I just read that you need to adjust your diet for 6 weeks to completely get the wheat/lactose out of your system. I guess I'm going to have to try this whole heartedly after Xmas. It's incredibly annoying. As I told Q, gluten-free products taste like sawdust.

    Updated December 21st, 2009 at 09:58 PM by The Fortress

    Categories
    Swim Workouts
  17. Sunday, Dec. 20

    by , December 20th, 2009 at 04:24 PM (The FAF AFAP Digest)
    Saturday:

    Had a blizzard; completely snowed in. No working out. Instead, I had a marathon baking and wrapping session with a nice warm fire going all day. We watched The Hangover later -- pretty funny.

    Sunday:

    After shoveling out, and having some main roads plowed, my son and I ventured to the gym. This was his first real time driving in snowy/slushy/icey conditions, but he did a good job for a rookie and I didn't freak out. lol. Having grown up in MN, I can't stand the way people drive here in the snow.

    Drylands:

    broomstick twists, 1 x 25
    bicycles, 2 x 50
    iron monkeys w/yoga ball, 2 x 25
    dead bugs on bosu, 2 x 25
    russian twist on incline bench, w/25 lb plate, 3 x 25
    hanging reverse crunch, 2 x 15

    rack chins, 2 x 15
    body rows, 2 x 15
    bent over rear delt fly, 12.5 x 3 x 15
    box jumps on 18 inch box, 2 x 15
    P90X squat X press, 15 DBs x 2 x 25
    overhead squat w/bar, 2 x 10 (felt tired on these and had trouble getting low enough)
    deadlift, 115 x 1 x 3, 135, x 1 x 3, 145 x 2 x 3 (felt weak on these too)
    single arm standing lat pulldown, 50 x 2 x 15, each arm
    snatch and windmill, 20 x 2 x 10, each arm*

    lateral box jumps over bench with hands on bench -- tabata style, 5 rounds, 20 seconds fast, 10 seconds rest.**

    * = [ame="http://www.youtube.com/watch?v=ZUG8W10bu9M&feature=player_embedded"]YouTube- 135Lb windmill for reps[/ame]
    (This is a difficult exercise, but one I think really helps with core, strength, balance and stability. I like this one and will keep it.)

    ** This was a b*tch. I'm going to approach the tabata training slowly, trying different exercises. I'm somewhat amazed that Crazyman can keep this up with different combos of exercises for 45 minutes. (Not sure exactly how much rest he was getting between exercises.)

    RC work:

    scapular wall slides, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    prone scapular scruches, 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    3 point arm extensions, 3 x 2 x 15


    Bike:

    Did a rather pokey 30 minutes on my bike while watching football.

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

    Commentary:

    I have definitely lost some raw strength and strength endurance after my 3 week taper. I guess this will come back gradually. I need to get out my power wheel again as well.

    I'd like to get to the pool this week. My gym pool was closed today -- I'm sure the snow damaged the bubble. I wouldn't be surprised if school was cancelled the next couple days. Many side roads are a huge mess still. (edit: school is cancelled the entire week.)

    On the upside, I got to sleep in late, which is always fantastic. :bed


    SCY to SCM Conversions:

    Just of curiosity, I converted a few of my SCY times to SCM using the Great Bay Masters converter to see how I fared:

    http://www.greatbaymasters.org/convert.html


    27.9 SCY 50 back = 31.8 SCM
    (I went 31.1)

    27.0 SCY 50 fly = 29.95
    (I went 29.69)

    1:02.8 SCY 100 back = 1:11.7
    (I went 1:09.5)

    1:01.3 SCY 100 fly = 1:08.8
    (I was slower at 1:09.8, but I didn't swim it tapered unlike my SCY 100 fly)

    24.90 SCY 50 free = 28.17
    (I went 28.2 w/crap turn)

    100 IM SCY 1:04.11 = 1:12.2
    (I went 1:11.5)

    Given this, and assuming same suits, I should be due for some minor improvements in SCY. But without high tech suits, who knows?

    By way of comparison, I saw that KPN swam a 1:01 100 SCY fly (USA suit) a week after swimming a 1:03.9 WR (rubber suit) in SCM. Maybe she was just tired from back to back meets, but this is a lot of variation for a skinny chick.

    Updated December 20th, 2009 at 06:05 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  18. Stole Ande's Workout, Friday, Dec. 18

    by , December 18th, 2009 at 03:54 PM (The FAF AFAP Digest)
    Stole and modified Ande's workout from the other day.

    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    32 x 25 fly @ :10-:15 RI
    odds = single arm fly
    evens = easy speed fly w/7 SDKs

    16 x 50 evil
    1-8 @ 1:05 w/pull buoy, focusing on fast recovery
    9-16 @ 1:00 w/MF, focusing on hunching and hinging

    8 x 100 back-dolphin kick w/MF Dolphina (can hardly call it backstroke kick these days), done as:

    1-3 hypoxic 100s @ 1:30, 9 SDKs per 25
    extra 30 seconds rest
    4 = fast @ 85-90%, went :50.
    5 = easy
    6-8 = hypoxic 100s @ 1:30, 9 SDKs per 25

    4 x 200 dolphin kick w/MF & board @ 2:45

    100 EZ

    Total: 4000
    1800 kicking

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

    Commentary:

    I was, as anticipated, a bit sore from the gym, but not unduly so. Hammies were sore from all the squats.

    In terms of swimming, I plan to work on technique, hypoxic work, kicking, and general aerobic conditioning for the next couple weeks. I don't feel much like banging out a lot of AFAP or test sets at the moment. I'm alway like that after a big taper/travel meet. Think I'm still mentally and physically tired. I often wonder whether it would just be better to do nothing for the week after a big multi-day event. I suspect it would, though I'm always anxious to get back to training. And, as Patrick, has noted, you can lose strength and conditioning very quickly at my age.

    I watched the SCY Nats on the DVR last night. Dana Vollmer has great turns and SDKs in fly.

    I spent all afternoon at a class holiday party and have a high school meet tonight. Who's going to go get the milk and toilet paper before the big storm?

    I like swimming in the afternoon so much better than the morning ...

    Gluten/Lactose Update:

    After diligently avoiding these foods for awhile, the symptoms ebbed substantially. I didn't even feel 3 months pregnant for a change! lol However, I then ate some pizza and a couple chocolate macaroons as a "test." Ugh, immediate return of full panoply of symptoms. It's so hard to avoid both of these items all the time ... And tomorrow is another xmas cookie day ...

    Tech Suits:

    Read this on the forum re: timing of FINA ruling:

    "It is anticipated that the Bureau will approve this recommendations, but often these "rule changes" have 60-day implementation period (so it could be mid-March or later) or FINA could decide to implement as soom as practical or they could wait for the end of the FINA season (31-Dec-2010).

    [FINA could surprise everyone and not apply these new swimwear rules to Masters, then the current swimwear would be allowed ].

    Once FINA make a formal decision about Masters swimwear, then USMS will react. First, to comply with FINA rules for swimwear in meters (SCM and LCM) event. Second, they will decide when or if to apply these rules to SCY, as FINA does not recognize this format.

    At convention, the house of delegate was split on what makes sense for USMS with SCY (waiting for the end of a SCY season or implementing quickly)."


    Sounds like a lot of wiggle room in there. Seems like there could be a sort grace period of sorts before the tech suits are eliminated. Personally (no surprise here), I hope that USMS decides to keep them for the remainder of the SCY season.

    Updated December 18th, 2009 at 04:26 PM by The Fortress

    Categories
    Swim Workouts
  19. Back to the Gym, Thurs., Dec. 17

    by , December 17th, 2009 at 06:31 PM (The FAF AFAP Digest)
    Was tempted to run again today, but the ungodly cold weather is dissuading me. So I went to the gym mid afternoon. I hate re-starting weights/drylands after a long taper ... You're always so sore at first ... But they're worth it; I always feel more alive and fit after drylands.

    I warmed up with a 1 mile jog on the treadmill. I would have done more, but I didn't have my running shoes on, and I'm extremely paranoid about running in old shoes.

    Drylands:

    rack chins, 2 x 15
    lying overhead tricep press, 30 x 2 x 25
    overhead squats w/45 lb bar, 45 x 2 x 15
    squat swings w/15 lb weight, 3 x 15
    P90X X press squats w/12.5 lb DBs, 2 x 25
    seated narrow grip row, 80 x 2 x 10, done very slowly
    dumbbell shrugs, 20 x 2 x 20
    bent over rear delt fly, 12.5 DBs x 2 x 15
    hip hinges w/15 lb DBs, 2 x 15

    windshield wipers, 2 x 25
    dead bugs on bosu, 2 x 25
    back extensions, 25 x 2 x 15
    twisting med ball slam, 2 x 15
    push ups, 3 x 15
    superman bananas, 2 x 25
    hanging straight leg raises, 2 x 15
    hanging straight leg circles, 2 x 10, one set each direction (these are hard)
    broomstick twists, 1 x 25

    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 60 x 2 x 25

    10-15 minutes of stretching

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

    Commentary & Dryland Planning:

    I'm trying to settle on a dryland program for the next few months. I'd like to focus on strength and athleticism, not just strength (or "gorilla" strength -- but you go Elise!), which has been my principle focus the last year and half.

    My tentative plan is to:

    1. Continue my core work.

    2. Continue some weights, but not with a focus on max or heavy weight (need a break).

    3. Possibly keep just a couple of exercises where I do focus on max strength 1x week. Any suggestions? I'm leaning toward keeping the deadlift.

    4. Continue plyometrics. I've really enjoyed addings these the last couple months and think they help my starts and walls. I'd like to do: (a) the intense plyos at the gym, (b) some endurance based plyos such as on the P90X videos, and (c) tabata interval plyos.

    5. Think about doing the couple heavier lifting exercises very slowly. Had a convo with a friend who swears he was the strongest ever when he did this. And the slower lifting would be a nice contrast to #6 below.

    6. Add some tabata based dryland training. I think I'll have to ease back in for awhile before I begin this. But it sounds appealing to me and likely beneficial for sprinting. For those who think sprinters are wimpy, this has been described as: "the fastest route to the pain cave known to man." I think one could do tabata intervals with with following drylands: ball slams, squat thrusts, thrusters, pushups, burpees, box jumps, lunges, squat jacks or these: http://www.squidoo.com/tabatatraining#module11685119. So this is sort of drylands on steroids. It's somewhat similar to the CF "5 rounds for time" concept, except this is more anaerobic.

    Here are some links re: tabata training:

    http://en.wikipedia.org/wiki/High-in...erval_training

    [ame="http://www.youtube.com/watch?v=LkcnqPHcWeI"]YouTube- Faster Swimming dryland routine called Tabata[/ame]
    (I like the exercise selected for the swim video demo.)

    http://www.squidoo.com/tabatatraining

    http://crmstelemark.blogspot.com/200...pain-cave.html

    http://www.wellsphere.com/wellpage/i...ining-workouts


    Exercise Question:

    Can this one possibly be OK for the shoulder? The touted benefits sound impressive.

    http://www.crossfitportland.com/archives/162

    [ame="http://www.youtube.com/watch?v=ZUG8W10bu9M"]YouTube- 135Lb windmill for reps[/ame]

    Breaststroke Links:
    (for future reference and to actually read)

    http://www.breaststroke.info/grotebreast.htm

    http://breastroker.tripod.com/Santos.htm

    http://www.breaststroke.info/Maximiz...eaststroke.htm

    http://www.breaststroke.info/

    [ame="http://www.youtube.com/watch?v=Le-KEtY4WhM&feature=player_embedded"]YouTube- phelps---breaststroke[/ame]

    Updated December 18th, 2009 at 09:06 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Planning
  20. Wed., Dec. 16

    by , December 16th, 2009 at 04:24 PM (The FAF AFAP Digest)
    Couldn't decide whether to swim or run today. The weather decided it for me -- it was freezing and I couldn't quickly find my running gloves and hat. Stole and modified Geekity's workout from the other day. Was in aerobic mode throughout, with extensive use of fins and MF.

    Swim/SCY/Solo:

    Warm up:

    700 variety

    Main sets:

    2 x (3 x 150 kick) @ 2:00 w/MF-Dolphina
    #1 = dolphin kick w/board
    #2 = dolphin kick on back, 7 SDKs per 25
    #3 = double shooter on back + 50 easy kick + double shooter on back

    50 EZ

    5 x 100 evil w/MF @ 2:00
    working on long pullouts & hinging
    went 1:13-14

    6 x (5 x 50), w/fins, done as:

    # 1 free
    1-3 @ :40
    4-5 @ :35

    #2 back
    1-3 @ :50
    4-5 @ :45

    #3 free kick w/board
    1-3 @ :40
    4-5 @ :35

    #4 backstroke kick
    1-3 @ :45
    4-5 @ :40

    #5 evil
    1-3 @ :45
    4-5 @ :40

    #6 dolphin kick w/board
    1-3 @ :40
    4-5 @ :35

    50 EZ

    5 x 100 fly drills @ 2:15, done as:
    25 lead arm body dolphin + 25 single arm fly + 25 shooter + 25 EZ DAB

    50 EZ

    Total: 4250

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

    Commentary:

    I'm still tired from the meet, so I didn't do anything fast. Still, felt like a good aerobic workout with lots of kicking. The first real workout after taper is always a kick in the ass.

    SCM Comparison from 2008 to 2009:
    (same suit -- B70, except for 2008 100 fly)

    2008:

    50 free: 28.5
    50 fly: 29.99/30.7
    100 fly: 1:12.1
    50 back: 31.7
    100 back: 1:11.7
    100 IM: 1:11.8

    2009:

    50 free: 28.2
    50 fly: 29.6
    100 fly: 1:09.8
    50 back: 31.1
    100 back: 1:09.5
    100 IM: 1:11.5
    50 evil: 37.6
    (previous time from 2007 = 41.5)

    Had a really kick ass salad today for lunch: romaine, grilled chicken, flax seeds, pomegranate arils, red quinoa, avocado, yellow & red peppers, blueberries, mushrooms. Quinoa doesn't taste so bad, Q, with a nice oil & vinegar dressing.


    Possible 2010 Meets:

    March 20, 2010
    ANCM Albatross Open, SCM
    Montgomery Aquatic Center,
    Bethesda, MD

    April 23-25, 2010
    CZ Champs @ GMU
    Fairfax, VA
    Order of Events:
    http://www.patriotmasters.org/Coloni...2010.Entry.pdf (same as last year and no built in breaks for the women's side of the pool. )

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events: http://www.usms.org/comp/scnats10/events.php

    I am actually, for once, not terrifically disturbed by the order of events for SCY Nats. May have to commence negotiations to go to that meet. This could be in exchange for agreeing to do a B2B relay, I think ...

    Updated December 16th, 2009 at 06:45 PM by The Fortress

    Categories
    Swim Workouts