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The FAF AFAP Digest

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

  1. Monday, June 6

    by , June 6th, 2011 at 05:16 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
  2. LCM Again, Sat., June 4

    by , June 4th, 2011 at 05:00 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 06:22 PM by The Fortress

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

    by , June 3rd, 2011 at 08:23 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 4th, 2011 at 12:29 AM by The Fortress

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

    by , June 2nd, 2011 at 05:43 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 06:48 PM by The Fortress

    Categories
    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  5. Wed., June 1

    by , June 1st, 2011 at 05:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    4 x 100 back kick @ 2:20
    25 flat kick (arms at sides)
    25 nubbers (arms at side, rotating side to side)
    50 BAE (kick with bottom arm extended, 25 right side, 25 left side)

    8 x 50 single arm backstroke @ 1:05
    25 left arm, 25 right arm

    12 x 50 backstroke @ 1:05
    cruise, focus on DPS
    8 SDKs per length/7-8 strokes first 25/8-9 strokes 2nd 25

    4 x 100 fly kick @ :15-20 RI
    50 flat kick (arms at side)
    25 left side
    25 right side

    8 x 50 single arm fly @ :15-:20
    25 left arm, 25 right arm

    6 x 50 (only set for which I used fins)
    25 easy speed DPS fly + 25 EZ

    100 easy

    Total: 3300

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

    Commentary:

    Did a pure recovery workout today. Swiped and modified one of Chris' sets from this am and used it for back and fly.

    Got more blood work back. My T4 is still slightly low, but my T3 is now too high. It's so difficult to get thyroid levels properly adjusted. The high T3 probably accounts for my occasionally elevated heart rate (even when just cruising in the water), constant hunger, and absolute heat intolerance. And perhaps this is why bikram has seemed so difficult lately. All other levels are normal now except for my RBC magnesium, which is still low. Work in progress ... One HUGE bonus of having a functioning thyroid gland is that I do not seem to be particularly gluten or lactose intolerant anymore.

    Summer swim practices start today! And I have a Referee clinic scheduled for tomorrow night. I really have no interest in being a referee (perfectly content to S&T), but our team is in dire need of more Refs. And since I try not to make a habit of being a selfish b*tch, I let myself be persuaded to attend.
    Categories
    Swim Workouts
  6. Tuesday, May 31

    by , May 31st, 2011 at 11:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    750 various

    10 x 25 shooters

    Main Sets:

    6 x burst 25s @ 1:00

    2 x (75 fast fly w/fins + 125 easy)
    -- Went 41, 40
    -- Didn't feel good. Shoulders tired and perhaps not warmed up enough
    -- Worried about my 100 fly at Auburn; this is not a sprint event for me in LC. Well, not in SC either really.

    4 x (50 AFAP w/fins + 100 easy)
    50 breast, 31
    50 back shooter, 22
    50 breast, high 30-31
    50 back kick, no fins, high 32

    6 x (25 AFAP w/fins + 25 easy)
    3 dolphin kick w/board (12s), 3 flutter kick w/board (high 11-mid 12)

    100 EZ

    Total: 2300


    Bikram Yoga, 90 minutes:

    Forgot to use my inhaler before; that was a mistake. The humidity seemed even worse than usual with the heat at 95 or so today. The air condition broke down in my teen's high school, and they were sent home at 11:15.

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

    Commentary:

    My shoulders were somewhat tired from the 5K yesterday. But I wanted to do some sprinting anyway.

    I entered Auburn Nationals today:

    50 breast, 41.3 (6th event)
    100 fly, 1:15.00
    50 fly 30.70
    50 back, 32.70
    100 back, 1:13.48
    50 free, 29.50

    I entered all my 50s .5 faster than last summer. I entered the 100 fly @ 1:15. This is 2.5 off my best time, but without my B70, walls and long course training, I'll be surprised if I go that fast and manage not to DQ the last 10 meters. When I looked up my times, the prompt said I "should enter" my fastest time, but I declined as that is not at all what I think I will go. I entered the 100 back in a B70 time from 2008. This is likely too ambitious (and under the WR, I see now, hmm), but I sometimes underestimate myself and I don't think it matters all that much if I go a bit faster or slower in my particular heat. Hopefully, I won't be called an evil reverse sandbagger. I don't need any more intense negativity.

    Updated June 1st, 2011 at 12:45 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  7. Girls 5K, Monday, May 30

    by , May 30th, 2011 at 06:18 PM (The FAF AFAP Digest)
    Girls Virtual Holiday 5K: SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    60 x 50:

    10 x 50 drill @ 1:00
    10 x 50 free w/paddles @ :50
    10 x 50 @ 1:00
    -- 25 shooter + 25 build backstroke kick
    10 x 50 @ 1:00
    -- 25 easy speed fly + 25 easy
    10 x 50 @ 1:30
    -- 25 fast + 25 easy
    -- 6 swim, 4 kicks fast
    10 x 50
    odds = back w/paddles @ :50
    evens = scull w/paddles

    50 EZ

    Kick Mountain w/fins:

    -- up the mountain with board, down the mountain backstroke kick

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    100 EZ

    Total: 5050

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

    Commentary:

    Had a great weekend. Spent Friday night and Saturday in NJ for HS Nationals. Very exciting! Fort Son's boat got 4th and they were very pleased. Spent Sunday at home with a house full of relatives. Unfortunately, the AC went on the blink last night and it was hot as an oven in the house. Not the best sleeping conditions. Fortunately, it's fixed now, especially since we're having a real heat wave. Didn't do any training yesterday either -- decided to take 2 days off to recover. Got to the pool today for our forum Virtual Girls Holiday 5K. I was really happy the pool temp was back to normal. Still feel pretty sloggish in the water though.
    Categories
    Swim Workouts
  8. I Rock At Butt Dives, Friday, May 27

    by , May 27th, 2011 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    5 x (4 x 50 w/paddles) @ :15
    50 swim/50 kick/50 scull/50 under-over

    50 EZ

    Playtime:

    5 x:
    broad jump off side of pool
    squat jump off bottom, kicking hard to top
    1:00 vertical evil kick

    5 x:

    #1 = butt dive into pool + 1:00 vertical scull + back flip and dolphin to wall UW
    -- this scull is not so easy if you keep your feet entirely out of the water
    -- on salo's butt dives: http://ht.ly/50ELe
    -- as an ex gymnast, I rock at butt dives.

    #2 = dive off side, burst dolphin kick, cruise back
    -- 12 kicks to 14-14.5 meters

    3 x (4 x 50)
    4 torque drills w/paddles
    4 dive with kick board to half way and sprint flutter kick to wall + 25 cruise
    4 backstroke spin drill + cruise + 25 shooter on back

    100 EZ

    Total: 2550 + VK + scull

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

    Commentary:

    Today, I headed to Oak Marr and a hopefully cooler pool only to find it closed. Grr. Made the long trafficy trek back to SpringHill and it was still pretty warm so I just did some speed drills.

    During warm up today, I wondered if perhaps I should have just packed it in this summer and "gone fishing" like Speedo. I'm frustrated with the pool situation. But that thought only lasted a nanosecond as I want to be in good shape for the fall season. I have a few options for long course swims on the weekends: Both DCAC and Curl have a drop in Sunday practice @ 9:00 or 9:30 and the Terrapins have a Saturday practice @ 10:30. Hopefully, although none are convenient at all, I can get to a few of these.

    Leaving to drive to NJ for Nationals in a couple hours. I'm bummed I missed Mini Fort's race b/c they missed making the semi finals. But they're a young boat and will have other chances either as a 4 or lightweight 8 next year. Fort Son's boat advanced easily to the semi finals.

    Still feeling sore, so actually looking forward to a day off.

    Updated May 27th, 2011 at 06:30 PM by The Fortress

    Categories
    Swim Workouts
  9. Not on the Yacht Today, Thurs., May 26

    by , May 26th, 2011 at 05:36 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    hanging straight leg raises, 3 x 15
    reverse scoop, 25 x 2 x 15
    push press, 50 x 3 x 10
    (no problem bumping it up but couldn't do 15 reps)
    skull crushers, 50 x 2 x 10
    single leg extensions, 35 x 2 x 8, each leg
    seated narrow grip row negatives, 90 x 2 x 8
    knee tuck jumps, 10

    -- Hamstrings sore, stayed away from squats.


    Swim/SCY/Solo:

    Warm up:

    500 various

    4 x (3 x 50) w/paddles @ 10-15 RI
    swim, kick, scull

    10 x 25 shooters
    odds = back
    evens = belly

    Main Sets:

    Was planning on doing one of Chris Stevenson's recent sets. But my sore hamstrings and tired upper body we're having any of it. Modified it to a kick + fin set.

    3 x 75 dolphin kick (2 cruise, 1 fast)
    1 x 75 easy
    3 x 75 back kick (2 cruise, 1 fast)
    1 x 75 easy
    3 x 75 flutter kick w/board (2 cruise, 1 fast)
    1 x 75 easy

    The "fast" ones were beyond pathetic for me. At this point, I abandoned any notion of getting a decent workout in. Tried some speed drills (200), but these were likewise ineffectual. So rather than do garbage yards, I packed it in, did a 500 easy and left.

    Total: 2650

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

    Commentary:

    Not sure why I felt so crappy in the water today. But I suspect this is one of those weights temporarily killing the swimming instances. I've done 3 dryland workouts in 4 days -- likely too much for me -- with a lot of upper body work (damn pull ups!). My body staged a protest. For me, it's no use to HTFU when that happens, unless I'm swimming with my team.

    It didn't help that I had to get up early this am, pretend to search my children's luggage for drugs/PEDs and deliver the bags to school to be re-searched by other parents.* Nor did the pool temperature help. It's been 2+ weeks that I've been melting in this pool. Usually, the pool temp is 83; it felt like 85. I mentioned this to one the pool instructors. He did a digital reading and it was, in fact, almost 85. So I complained (as nicely as possible) on the way out. Fortunately, the pool manager was at the front desk and said he was aware of the problem and that they would fix it. I hope so! For me, the difference between 83 and 85 is huge. It's one thing to compete in water that may be too warm, but I just can't work out hard in it. So I will now draw Patrick's and Geek's ire for complaining while on the yacht.

    I really could use a day off tomorrow or a massage. Ain't happening though. I've got to get in a workout tomorrow as I will be taking Saturday off for the Regatta in NJ.

    * Funny crew story. Last week at the Stotesbury Regatta, every boat on a high school team -- Yorktown from Arlington -- was disqualified when the coach (not the kids) was caught with pot.

    Updated May 26th, 2011 at 10:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Wed., May 25

    by , May 26th, 2011 at 12:34 AM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Somewhat difficult as I hadn't been in awhile. But I got to wear my cute new yoga outfit. So I looked good falling out of standing head to knee.

    Commentary:

    I was sore today after yesterday's weights, so yoga seemed like a good option.

    Feeling a bit frazzled at the moment. Mr. Fort invited his brother and 3 kids for the weekend long ago and rowing nationals are this Friday and Saturday in Camden NJ. Kids leave tomorrow am. I still haven't decided when I'm going to head up as Mr. Fort has an out of town deposition on Friday. Crappy timing all around. Hold on -- I'm on the yacht (kids made nationals), so can't complain. And at least I don't have to muddle over entry times any time soon.
    Categories
    Yoga
  11. Tuesday, May 24

    by , May 24th, 2011 at 11:22 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kicks on bosu, 3 x 50
    HS iso lateral hi row, 120 x 1 x 15, 130 x 2 x 10, 140 x 2 x 10
    alternating lunges w/bar, 2 x 15
    leg press, 310 x 2 x 15
    rear delt fly, 70 x 2 x 10
    lower back machine, 130 2 x 10


    Swim/SCY/Solo:

    Warm up:

    650 various

    Main Sets:

    16 x 50 drill @ 15 RI
    4 each stroke, IM order

    25s no fins no interval:

    8 x 25
    odds = back shooter
    evens = breast kick (take that Jim Rude!)

    8 x 25
    odds = free w/closed fist & overkick
    evens = breast kick

    8 x 25
    odds = glide drill
    evens = breast kick

    4 x 150 w/paddles
    50 free + 50 back kick + 50 scull

    Total: 2650

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

    Commentary:

    The insides of my elbows are sore from the pull ups yesterday. A new sore spot for me! Is this typical?

    After weights today, I just did a short recovery/technique swim. Was going to go to yoga, but somehow I feel I need to be in the water more for LC.

    Really liked Chris Stevenson's main set from today. I may rip of and adapt that for later this week.

    Results from Canadian Nationals:

    http://www.camonatation.org/resultat...index_us.html#

    Updated May 26th, 2011 at 05:11 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Monday, May 23

    by , May 23rd, 2011 at 06:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Transition:

    8 x 50 @ 1:00
    odds = swim
    evens = kick

    8 x 50 @ 1:15
    odds = IM order drills
    evens = 25 shooter + 25 EZ

    6 x burst 25s @ 1:00

    25 EZ

    Main Sets:

    4 x through, 50s @ 1:30

    50 @ 60%
    50 @ 70%
    50 @ 80%
    50 @ 90%
    100 EZ

    3 sets backstroke with only 3 SDK per length
    1 set free with paddles
    -- Wanted to try to increase speed without spinning and focus on a strong stroke. Was naturally slower than usual without the SDKs.

    50 EZ

    5 x 100 kick @ 1:45
    1st = fast first 25
    2nd = fast second 25
    3rd = fast third 25
    4th = fast fourth 25
    5th = easy

    5 x 50 kick w/fins @ 1:00
    25 fast dolphin kick + 25 easy

    125 EZ

    Total: 3700


    Drylands:

    -- Just did some stuff at home with Lil Fort hanging about.

    pull up pyramids, 1-2-3-4-3-2-1 & 1-2-3-2-1
    (I just suck at these)
    knee tuck jumps, 2 x 10
    altitude drops, 2 x 10
    power wheel roll outs, 2 x 15
    TRX sprinter starts, 20
    TRX knee ins, 15
    overhead med balls slams, 2 x 10

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

    Commentary:

    None really. Though I am glad to have now gotten some speed work in my last 3 practices.

    Study on drylands with Jazzy commentary:

    http://www.teamunify.com/cseksc/__do...TED-%20AND.pdf.

    Jimby needs to read this one, I think. One of the most interesting things about this study is the graph for sprint performance in the dryland group. There is no change in speed at 6 weeks, and then a huge drop at 12 weeks. By contrast, the resist/assist group has a gradual increase in speed. Different mechanisms? It's a shame they didn't measure hypertrophy, because that's what I would suspect in the dryland group. Every study on strength training that does include hypertrophy has some delay until anything shows up. This makes intuitive sense: muscle building is a costly physical process, and it happens slowly.

    On Salo's "butt dives":

    http://ht.ly/50ELe

    Updated May 23rd, 2011 at 11:37 PM by The Fortress

    Tags: informative
    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Sunday, May 22

    by , May 22nd, 2011 at 08:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    20 x 25 shooters w/fins
    10 back, 10 belly

    50 EZ

    Speed work:

    8 x burst 25s @ 1:00
    odds = dive from side and power dolphin kick
    evens = back stroke + power kick
    -- Had the crappy silicone nose clips in my bag and lost them on every start. My start feels odd lately; I'm not getting into the water cleanly.

    50 EZ

    8 x (25 fast w/fins + 25 easy) @ 3:00
    5 swim, 3 kick

    50 EZ

    3 x (75 fast kick + 75 easy) @ 4:00

    Aerobic/Recovery:

    6 x 100 @ 1:45
    odds = swim
    evens = kick

    8 x 25
    odds = breast kick
    evens = PLD

    Total: 3200

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

    Commentary:

    Had to take yesterday off, but got back in the water today. The water was fairly hot again, , which is not conducive to aerobic work. I'm going to try Oak Marr tomorrow to see if it's any better.

    Had a fabulous time in Philly at the Stotesbury Regatta with a glorious day for racing. Definitely made the right decision to go to this event instead of CNs. My kids' high school did exceedingly well and was one of the only public high schools making finals -- rowing is dominated by prep/private schools with a longstanding rowing tradition. In fact, this was the first time in the school history (only 9 years now) that a first varsity boat made grand finals at this race -- the biggest HS race in the nation. Happily, one of those boats was Fort Son's, whose lightweight 4 finished 5th and qualified for Nationals. His boat was beat by two Canadian teams, so they may fare even better at Nationals next weekend. This was exceedingly gratifying to him and our family since he and his boat mates had been stuck in a mediocre heavyweight boat half the year. Mini Fort's lightweight 4 boat did not advance past semis (very young boat), but petitioned to get into Nationals and did. Mr. Fort and I got to stay with friends whose son is also rowing on the lightweight team at Dartmouth next year, and our sons are going to try to room together. All in all a great weekend!
    Categories
    Swim Workouts
  14. Friday, May 20

    by , May 20th, 2011 at 04:49 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ GMU:

    Warm up:

    600 various

    Transition:

    8 x 50 @ 1:00
    odds = swim/drill
    evens = build kick

    8 x 15-20 burst sprint + 30-35 easy @ 1:15
    4 dolphin kick, 2 free, 2 back spin drill

    50 EZ

    Speed Set:

    6 x (50 AFAP w/fins + 100 EZ) @ 4:00
    50 fly, 28
    50 fly, 28 high
    50 breast, 34
    50 free, 27 high (forgot about legs until halfway through)
    50 back, 30
    50 dolphin kick w/board, 29 (faded at end or would have been a 28)

    Warm down:

    5 x 100 @ 2:00
    various swim, kick, pull

    Total: 2850

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

    Commentary:

    Managed to sneak out around noon for a swim at GMU. Last LC swim before the pool closes. After being out of the pool for 3 days, it was probably not the best idea to do a sprint set. But I hadn't done one in ages and was determined. Not unexpectedly, my strokes felt choppy and felt like I was spinning my arms. But, then, I haven't done much speed work lately and I think I could use some DPS + gradually add speed work.

    Slightly puzzled that my dolphin kick with a board is almost as fast as fly. Maybe my isolated kick is more effective than my stroke kick?

    Leaving in a couple hours for the Stotesbury Regatta. Both Fort Son's and Mini Fort's boards advanced to the semi-finals this am. And the weather is supposed to be fabulous!
    Categories
    Swim Workouts
  15. Foiled, Thursday May 19

    by , May 19th, 2011 at 10:11 PM (The FAF AFAP Digest)
    On the way out the door to yoga this am, I got a call from Lil Fort's school that she was not feeling well. And Mr. Fort did not get home in time for me to get to my team practice. So I had to content myself with:

    Drylands:

    long arm crunches, 2 x 50
    windshield wipers, 2 x 25
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 15
    plyo jumps, 4 x 10
    altitude drops, 10
    extreme angle isometric squat, 5:00
    overhead med balls slams, 2 x 15
    twisting med ball slams, 1 x 15
    handstands, 10

    Bike:

    tabata, 4 minutes, http://www.squidoo.com/tabatatraining

    Commentary:

    Kind of bummed to be out of the pool for 3 days, especially since Saturday has to be an off day (in Philly for the regatta). But, fortunately, Mr. Fort is working out of the home office tomorrow. So if Lil Fort is still not feeling well, I can hopefully get a workout in.

    Updated May 19th, 2011 at 10:21 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  16. Jazzy Drylands, Wed., May 18

    by , May 18th, 2011 at 08:09 PM (The FAF AFAP Digest)
    Drylands w/Jazz:

    Went to the gym with Jazz today and tried some of his favorite lifts. I don't remember the exact number of reps and weights as I was very busy chatting and didn't put the sets on my iphone. Lots of upper body work.

    front box squats
    [nomedia="http://www.youtube.com/watch?v=R9l48ayARhM"]YouTube - DTS Speed and Strength - Front Box Squat with Safety Squat Bar[/nomedia]

    -- First front squat ever! Really glad I had help with the set up on this one. Wouldn't have wanted to try it solo. Didn't do anything too heavy since, as a newbie, I had to focus on balancing the bar and keeping it in position.
    45 x 1 x 10-15
    65 x 1 x 10
    75 x 1 x 10
    95 x 1 x 6

    face pulls
    [nomedia="http://www.youtube.com/watch?v=uQS-tXL1CLg"]YouTube - Charles Poliquin Teaches Face Pulls[/nomedia]

    -- Love that Jazz recommended an exercise where I can do more reps.
    mystery weight x 1 x 25
    mystery weight x 1 x 15-20

    barbell push press
    [nomedia="http://www.youtube.com/watch?v=OFMEucMP-48"]YouTube - Barbell push press[/nomedia]

    -- Loved this one! It's a great full body explosive exercise.
    40 x 2 x 15

    one arm dumbbell row
    [nomedia="http://www.youtube.com/watch?v=KR8onsa5jFQ"]YouTube - Instructional Fitness - One-arm Dumbbell Rows[/nomedia]

    25 x 1 x 10 each arm
    35 x 2 x 10 each arm

    barbell bench press
    [nomedia="http://www.youtube.com/watch?v=6JtP6ju0IMw"]YouTube - Instructional Fitness - Bench Press[/nomedia]

    -- This is much harder than benching on the HS machine!
    45 x 1 x 10
    65 x 2 x 10

    kneeling cable pullover
    [nomedia="http://www.youtube.com/watch?v=7UVmceP3OkY"]YouTube - Kneeling Cable Pullover[/nomedia]

    mystery unit x 20ish
    mystery unit x 15ish

    alternating barbell lunges
    45 x 1 x 10
    -- This was bothering me (maybe sore from the squats?), so I desisted.

    external rotators, 10 x 2 x 15 each arm

    Watched Jazz do pull ups, which I know I need to start doing again.

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

    Commentary:

    Survived that session and may be going back for more! I've never had any front or back squats in my dryland regimen because I wasn't sure how to set up the front squat and having the bar on my neck/shoulders for the back squat is too uncomfortable. But I liked the front box squat. I was slightly squeamish about a free weight bench press as I hadn't really done any bench pressing on the machine in a very long time. But that wasn't so bad either.

    Did I miss any exercises, Jazz?

    It was very fun to have a workout buddy at the gym! And then I stopped at Lululemon and bought my first real yoga outfit.

    I took a rest day yesterday -- was transforming my hair from red to strawberry blonde. I'm hoping this color will resist fading better. However, my stylist didn't want me to get in the water until Thursday. Hope to swim with my team tomorrow.

    Updated May 18th, 2011 at 10:19 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  17. Monday, May 16

    by , May 16th, 2011 at 07:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Sets:

    9 x 50 w/paddles:
    3 x free/kick using paddles as board/scull

    16 x 50 @ 1:00 or so
    4 of each stroke

    50 EZ

    Speed Work:

    10 x "25s" w/fins
    streamline dive down to bottom of pool, squat jump off bottom with fast dolphin kick

    10 x 25 w/parachute & fins
    odds = shooter on back
    evens = burst free

    50 EZ

    8 x 50 @ 1:30
    odds = 25 fast kick + 25 easy
    evens = 25 fast swim (IM order) + 25 easy

    100 easy

    Total: 2650

    Commentary:

    The pool water was very warm today, and this dulled my enthusiasm somewhat. I can't (or won't) do hard aerobic or longish sprints when it's that temp. Looking forward to swimming at GMU again.

    Hoping to learn about "real strength" with Jazz on Wednesday. I need to search for my weight lifting gloves.

    Updated May 16th, 2011 at 07:28 PM by The Fortress

    Categories
    Swim Workouts
  18. Sunday, May 15

    by , May 15th, 2011 at 06:51 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kicks on bosu, 50
    power wheel roll outs, knees on bosu, 2 x 12
    standing lat pulldown, 130 x 1 x 10, 140 x 2 x 10
    explosive leg press, 270 x 3 x 10
    bulgarian single leg squats w/DBs, 40 x 2 x 10 each leg
    rear delt fly, 70 x 2 x 12
    med ball plyo slams in racquetball court, 5:00


    Swim/SCY/Solo:

    Warm up:

    600 various

    15 x 50
    5 x 50 free w/paddles @ :45
    5 x 50 kick @ 1:00
    5 x 50 drill @ :15 RI

    50 EZ

    Speed Work:

    10 x burst dolphin kick 25s (no fins) @ 1:00
    5 back, 5 belly

    50 EZ

    8 x (25 AFAP kick w/fins & board + 50 easy kick + sit on board and wait)
    5 dolphin kick, 3 flutter kick
    -- I wanted to swim these free & fly, but I was sharing a narrow lane with an aqua jogger. Opted to kick instead.

    50 EZ

    Total: 2350


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

    Commentary:

    Took yesterday off. Had Lil Fort's soccer game and the VA State rowing champs. Fort Son's lightweight 4 rowed their best race of the season, but 2 of the rowers including Fort Son blacked out right after the finish line and were taken in on the launch. Overexertion and probably improper nutrition. I had to sprint a mile to get to the boathouse to check on him. They are very excited for the Stotesbury Regatta next weekend, which is the largest high school rowing event in the nation. Mr. Fort and I are leaving Friday night to catch up with friends in Philly and see the semi-finals and finals on Saturday.

    Today, I got up at the crack of dawn to watch Lil Fort's Girls on the Run Nova 5K at Mason. There were over 9,000 runners at the event. Lil Fort (running with Mr. Fort as her run buddy) was happy to crush her PB despite it being very crowded the first mile, running a 25+ I was a little bleary in my workouts today from lack of sleep. Need to catch up on sleep this week.

    Updated May 16th, 2011 at 04:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. LCM Solo, Friday, May 13

    by , May 13th, 2011 at 05:49 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ GMU:

    Warm up:

    500 various

    Main Sets:

    9 x 100 @ 2:00
    3 kick, 3 drill, 3 swim
    -- Still warming up, shoulders hurt from weights.

    10 x 50 shooter w/MF + cruise kick
    -- Went to 35-40 meter mark UW. Didn't want to push it further given air quality and my lung quality.

    8 x 50 drill @ :15 RI
    2 x IM order

    100 EZ

    -- Thought I was going to have to get out here. But some Mason swimmers came in to swim and the supervisor (Peter Ward wasn't there) saw my USMS cap, asked me what I was training for, and told me I could stay. So I carried on.

    10 x 50 shooters w/MF + cruise kick
    -- Same as before, went to 35-40 meter mark on back or belly

    12 x 50 w/fins @ 1:15
    2 x IM order
    -- Went high 31s on the fly 50s, just cruising and breathing every other stroke. So I probably did go 28ish last night when I was trying to sprint.

    100 EZ

    Total: 3600 m

    10-15 minutes hot tub

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

    Commentary:

    One of the most enjoyable solo workouts I've had in awhile -- probably the novelty of long course + cool water. It was a pure recovery workout and I just cruised and worked on technique. It was so very nice to do shooters in a LC pool. Have the usual panoply of kids activities tomorrow so will either take an off day or go to yoga later in the day.

    Still mulling over what to do this summer. The USAS teams' practice hours are just too obscenely early for me. I may see if I can swim a couple times a week with the Terrapin Masters.

    Updated May 13th, 2011 at 06:54 PM by The Fortress

    Categories
    Swim Workouts
  20. Thursday, May 12

    by , May 13th, 2011 at 12:06 AM (The FAF AFAP Digest)
    Drylands:

    RC work
    standing barbell shoulder press, 50 x 5 x 5
    -- Never done this before. They got easier as I went along. Can this be an alternative to bench pressing in the "push" category?
    seated row negatives, 80 x 3 x 8
    deadlift singles, 145 x 6
    tricep press, 50 x 2 x 8
    back extensions, 25 x 1 x 15
    --- Hamstrings were sore from bikram and this exercise bothered them.
    chin ups, 3 x 4
    -- Well, I can tell I haven't done these in half a century.
    box jumps, 10
    altitude drops, 10
    knee tuck jumps, 2 x 10

    20 minutes foam roller, yoga & stretching


    Swim/LCM @ GMU:

    Warm up:

    200 S-K-D-K-D

    Main Sets:

    2 x 100 free
    50 tricep finish drill + 50 overkick free

    4 x 200 kick w/fins @ 4:00
    50 flutter kick w/board
    50 fast dolphin kick on back
    50 backstroke kick
    50 flutter kick w/board
    -- Went 2:36, 2:34, 2:32, 2:32, not bad for LC.

    100 EZ

    9 x 100 @ 2:00
    3 x 100 25 fast fly + 75 easy free
    3 x 100 25 fast back + 75 easy free
    3 x 100 25 fast breast + 75 easy free
    -- On the 75 free, I did a 25 back kick after the sprint so I could catch my breath and then a 50 free.
    --- Speedo and I agreed that "easy free" doesn't seem so easy in LC.

    50 fast stroke from a dive
    -- I went fly with fins from a push. The coach must have given me a serious roll start b/c I saw 28 on the clock. I did, however, cheat and stay under for about 20 meters after the push.

    50 EZ

    6 x 100 pull @ 1:35, 2nd & 5th ones fast
    -- I did them all mod speed, 3 pull & 3 kick -- was all tuckered out.

    50 EZ (instead of 200)

    Total: 3700 m

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

    Commentary:

    Enjoyed the workout. Didn't feel as much like I was swimming in open water during the warm up and felt pretty strong until the last 6 x 100 set.

    The Charmer was extra charming tonight. He is a "purist" and believes in the "integrity of the set" (even though he won't use equipment when it's assigned). His "times" are about "what is on the GMU record board," his brother is going to beat Kirk Nelson in some OW swim with salmon in the name, and he is hoping to swim his college times (really?) and loves to talk about them. At some point, fortunately, I had the opportunity to fill him in a tad on Speedo's speed and defend our one team breaststroker. Despite swimming in the same lane, he hasn't even asked what my name is. Sheesh!

    Updated May 13th, 2011 at 12:20 PM by The Fortress

    Categories
    Uncategorized