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Back to Killer Mode, April 27

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Drylands:

skull crushers, 50 x 2 x 15
goblet squats, 65 x 2 x 15
standing lat pulldown, 140 x 2 x 12
box jumps, 1 x 10
altitude drops, 1 x 15
straight arm plank with feet on yoga ball, 2 x 1:00
wall squats, 2 x 1:00 (too easy, need to do this much longer)
lateral bunny hops over bench (ouch!), 1 x 1:00
pole vaulters w/45 lb bar, 45 x 2 x 25
med ball slams, 2 x 10
twisting med ball slams, 1 x 15
dead bugs on bosu, 2 x 25
good morning darlings on bosu, 2 x 50
(need to add ankle weights to these)
russian twists w/25 lb plate, 2 x 25

15 minutes of various RC exercises, including the ones Mollie showed me at the meet.

Ate an energy bar and banana and drove to the pool ...


Swim/SCY/Solo:

I ripped off & remixed Geek's workout from today. I love the blogs for this reason -- you can steal a workout outright or use the structure and adapt it to your own training needs. This is so very valuable when you're training solo.

Warm up:

600 various

Aerobic Set:

3 rounds (fly w/fins, back, breast)

2 x 100 kick
2 x 100 drill
2 x 100 pull (except didn't pull fly; did single arm fly again)

I used about a :20 RI

Speed Set:

With fins, 2 rounds of:

1 x 100 fast kick
1 x 100 EZ
1 x 100, done as 50 fast kick + 50 EZ
1 x 100 pull
4 x fast 25s @ :45
1 x 50 EZ

1st round = flutter w/board. Went :58, :25 and 11s on the fast stuff.
2nd round = backstroke kick. Went :56, :25 and not sure of times on the 25s.

The 100s really hurt. I didn't pay attention to intervals on these and took plenty of rest.

100 EZ

Total: 3650

Got out right at 4:00 as the FISH were starting their practice. Kate Zeigler said hi and hopped in my lane.


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

Commentary:

I slept in a bit more this am after getting my youngest off to school and felt relatively good at both workouts. I seem to have recovered much more quickly from Zones this year than last year. Last year, I was blasted for days. I think the fewer events and post-meet massage helped.

Video:

Here is the youtube link to the GMUP 200 free relay at Zones. I led off and was wearing my Speedo kneeskin. I wore it to get a comparison to my other bodysuit 50 free swims. It was closer than I expected. Jim Thornton narrates. For some reason, he was worried I wouldn't "attack" the race (perhaps because of the reverse placebo effect?). But I would never let relay mates down! The women next to me is a speedy Red Tide swimmer. It looks like she got me coming off the turn when I was too deep. But I was happy with my reaction time on the start. It seemed faster than my open 50 free the next day that was also video'd.

[nomedia="http://www.youtube.com/watch?v=c8DJRKY5jK8"]YouTube- 200 free relay Zones 2010[/nomedia].

Question:

Does anyone remember if leadoff splits from free relays at Nats are automatically put into the database? Or do we have to submit a split request? I know this was discussed recently on the forums, but can't remember what was said. I think it's automatic? I have one more shot at the 50 free at Nats. And I need it because there were some crazy fast ladies in my age group at IL States, including a super speedy new 45 year old.


Relays:

I got notification today that two of my chick relays are officially AA. And with 2 different teams! One was my Women's 400 medley relay with GMUP. The other was my ABM Women's 200 free relay from Indy. It was an honor to swim with such fast chicks!


Interesting blurbs:

Customizing Workouts:

Strict plans may slow your progress, according to a study in The Journal of Strength and Conditioning Research.

A group of people in a weight-training class were given identical workout lists; half could choose their workouts, while the others were told which to do. After 12 weeks, the group that could choose had greater strength gains compared with the guided group.

The author says the reason is that they could opt for easier moves when they were tired, saving tougher sessions for when they felt ready. Listen when your body tells you it is due for a slower pace workout. You’ll recover better and get more from your workouts.


Vitamin D:

http://www.webmd.com/healthy-aging/n...src=RSS_PUBLIC


Another Dryland Study Abstract:

ABSTRACT
Zampagni, ML, Casino, D, Benelli, P, Visani, A, Marcacci, M, and De Vito, G.

"Anthropometric and strength variables to predict freestyle performance times in elite master swimmers. J Strength Cond Res 22: 1298–1307, 2008—The aims of this study were to determine in elite master swimmers of both genders whether, using anthropometric variables and the hand grip strength measure, it was possible to predict freestyle performance time, whether the considered predictors were related similarly to different events (50, 100, 200, 400, 800 m), and whether they were the same in male and female master swimmers. The relationships between performance times and age, body mass, height, arm length, forearm length, forearm muscle volume, and hand grip strength were examined in 135 elite master swimmers. Pearson’s simple correlation coefficients were calculated and then prediction equations were developed. Age, height, and hand grip strength were the best predictors in short-distance events, whereas only age and height were predictors in middle- and long-distance events. The correspond- ing coefficient of determination (R2) of performance times were 0.84 in the 50-m event, 0.73 in the 100-m event, 0.75 in the 200-m event, 0.66 in the 400-m event, and 0.63 in the 800-m event. These regression equations were then cross-validated in a control group of 126 nonelite, age-matched swimmers, obtaining significant and good correlations for all distances (range, r = 0.67 and 0.83; p , 0.01), indicating that predictors are valid in an extended sample of master swimmers. Differences between sexes were not found in 50-m event, but were present in all other events. These models might be useful to determine individual performance times by contributing to improving the individual’s training program and the selection of master swimmers. Coaches could have better accuracy in determining whether an athlete needs a strength training program in order to optimize performance time."

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Updated April 27th, 2010 at 11:19 PM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts , Masters Swim Meets / Events

Comments

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  1. elise526's Avatar
    I would not add any ankle weights to the good morning darlings if you have any hip/lower back issues.
  2. The Fortress's Avatar
    Quote Originally Posted by elise526
    I would not add any ankle weights to the good morning darlings if you have any hip/lower back issues.
    No back issues thankfully! Not usually any hip issues either. I hope it stays that way.
  3. gigi's Avatar
    Killer is right!
  4. The Fortress's Avatar
    Quote Originally Posted by gigi
    Killer is right!
    Hope I don't feel killed tomorrow!
  5. pwb's Avatar
    Kate Zeigler said hi and hopped in my lane.
    Cool. Brush with d-person-fame.
  6. The Fortress's Avatar
    Quote Originally Posted by pwb
    Cool. Brush with d-person-fame.
    That was nothing compared to taking naked showers together when she was practically in tears with the flu. I've swum in the adjacent lane before with her too. She usually just swims later than me at the same pool.

    I really want to meet a "beer bottle crushing the forhead and chewing glass hyped up" famous sprinter!
  7. aztimm's Avatar
    have you been doing skull crushers all along and I didn't notice? 50# too? heck, I usually only do 60 or 65... one guy told me that when you finish a set, do extremely narrow chest presses (if you look at my skull crusher notes, I'll put +6 to indicate this).
  8. Jazz Hands's Avatar
    I don't think relay leadoffs go into the database.
  9. aquageek's Avatar
    I totally agree with you about adjusting a plan. I kind of view a plan in three different stages - overall umbrella before you begin, tighten it up during a cycle, adjust for strengths and weaknesses as you progress.
  10. The Fortress's Avatar
    Quote Originally Posted by aztimm
    have you been doing skull crushers all along and I didn't notice? 50# too? heck, I usually only do 60 or 65... one guy told me that when you finish a set, do extremely narrow chest presses (if you look at my skull crusher notes, I'll put +6 to indicate this).
    I have been doing them. But I've been calling them "lying overhead tricep extensions." I like your terminology better!

    I'm doing it with a bar, not DBs. That's probably slightly easier?
  11. The Fortress's Avatar
    Quote Originally Posted by Jazz Hands
    I don't think relay leadoffs go into the database.
    Thx, I'll bring a split request form just in case. I thought they automatically put them in Indy, but maybe that was just for LC and because we had relay day.
  12. The Fortress's Avatar
    Quote Originally Posted by aquageek
    I totally agree with you about adjusting a plan. I kind of view a plan in three different stages - overall umbrella before you begin, tighten it up during a cycle, adjust for strengths and weaknesses as you progress.
    Yep, that's pretty much how I approach training as well. That's why I would not do well on the Lezak Plan or doing pre-set team workouts all week long. I like to wing it and adjust as needed. But it's interesting to see this approach confirmed.
  13. jroddin's Avatar
    Question:

    Does anyone remember if leadoff splits from free relays at Nats are automatically put into the database? Or do we have to submit a split request? I know this was discussed recently on the forums, but can't remember what was said. I think it's automatic?
    At 2006 Worlds and 2007 SCY Nationals lead off splits were automatically submitted to USMS for Top Ten (but not put into the top times database). At present time Hytek Meet Manager does not handle split requests and it is not user friendly (meet directors have to manually add them if they want them in the results; since some meet directors don't know how to do this sometimes they don't even get submitted). When IGLA was in PV there were enough split requests to make it worthwhile so I made the effort of loading them into the top times database. I've corresponded with Hytek this year and they are somewhat receptive to enhancing their product. Also keep in mind the top times database at this point is just for reference and not tied in with TT (there are times in the database that won't get submitted for TT; and there are times that will show up in TT that aren't in the database).

    Not sure that I really answered your question but for Atlanta to be on the safe side you should submit a split request unless the program states that relay lead off times will automatically be submitted for TT. Keep in mind submitting a split request doesn't mean the time will go into the database it only means the time will get submitted for TT.
  14. pwb's Avatar
    Quote Originally Posted by The Fortress
    Yep, that's pretty much how I approach training as well. That's why I would not do well on the Lezak Plan or doing pre-set team workouts all week long. I like to wing it and adjust as needed. But it's interesting to see this approach confirmed.
    Even though I really like to plan, I also adjust as needed or as forced. It's a roadmap, but doesn't mean you don't take side streets in the face of a diversion. My best-laid plan will get screwed up next week with biz travel, but I'll adapt.
  15. The Fortress's Avatar
    Quote Originally Posted by jroddin
    At 2006 Worlds and 2007 SCY Nationals lead off splits were automatically submitted to USMS for Top Ten (but not put into the top times database). At present time Hytek Meet Manager does not handle split requests and it is not user friendly (meet directors have to manually add them if they want them in the results; since some meet directors don't know how to do this sometimes they don't even get submitted). When IGLA was in PV there were enough split requests to make it worthwhile so I made the effort of loading them into the top times database. I've corresponded with Hytek this year and they are somewhat receptive to enhancing their product. Also keep in mind the top times database at this point is just for reference and not tied in with TT (there are times in the database that won't get submitted for TT; and there are times that will show up in TT that aren't in the database).

    Not sure that I really answered your question but for Atlanta to be on the safe side you should submit a split request unless the program states that relay lead off times will automatically be submitted for TT. Keep in mind submitting a split request doesn't mean the time will go into the database it only means the time will get submitted for TT.
    Thank you! I will submit one, then, for our free relay.

    I know split requests can be a hassle for meet directors. I feel lucky to have Cheryl for a couple meets a year b/c she doesn't mind them and knows how to do them efficiently.
  16. jroddin's Avatar
    And if I may... Cheryl knows how to add them to Meet Manager such that the meet results she publishes includes the times (they appear as Time Trials). But when I receive the commlink results file they are not coded properly as a recognized swim (masters only recognizes Finals swims; not Time Trials or Prelim swims) so I need to manually add them at the Top Ten recorder level in order for them to be recognized. The same thing happens if a swimmer does a USA-S meet where they want their prelim times to count - it becomes a manual operation to add a new event and "pretend" they did it in Finals. Now you know why I groan when people talk about split requests... I should charge a beer for each split request
  17. The Fortress's Avatar
    Quote Originally Posted by jroddin
    And if I may... Cheryl knows how to add them to Meet Manager such that the meet results she publishes includes the times (they appear as Time Trials). But when I receive the commlink results file they are not coded properly as a recognized swim (masters only recognizes Finals swims; not Time Trials or Prelim swims) so I need to manually add them at the Top Ten recorder level in order for them to be recognized. The same thing happens if a swimmer does a USA-S meet where they want their prelim times to count - it becomes a manual operation to add a new event and "pretend" they did it in Finals. Now you know why I groan when people talk about split requests... I should charge a beer for each split request
    I will pay! It's worth it, and you definitely deserve it for the inputting hassle. You can collect at Nats.
  18. aztimm's Avatar
    Quote Originally Posted by The Fortress
    I have been doing them. But I've been calling them "lying overhead tricep extensions." I like your terminology better!

    I'm doing it with a bar, not DBs. That's probably slightly easier?
    I also use a pre-loaded EZ bar for skull crushers. I've seen guys using a single heavy dumbbell, but I think that is a little different. I think I posted in the triceps thread that for me, these seem to be the single best way to work my triceps.
  19. The Fortress's Avatar
    Quote Originally Posted by aztimm
    I also use a pre-loaded EZ bar for skull crushers. I've seen guys using a single heavy dumbbell, but I think that is a little different. I think I posted in the triceps thread that for me, these seem to be the single best way to work my triceps.
    Yep, I think it's a great exercise as well. I can feel the tricep work today!

    A single heavy dumbbell sounds kinda dangerous to me.
  20. aztimm's Avatar
    Quote Originally Posted by The Fortress
    Yep, I think it's a great exercise as well. I can feel the tricep work today!

    A single heavy dumbbell sounds kinda dangerous to me.
    While I do see and copy some good stuff I see others doing at the gym, that single dumbbell triceps thing is one I file in the avoid category.

    Instead, I'll do single arm triceps curls every 3-4 gym visits. I learned these during my very first batch of gym visits 20+ years ago. I sit or stand, hold a 25-30# dumbbell behind my head, raise it up, try to keep the upper arm steady. I'll do 12 or so reps, then do the other arm. These look to give a similar benefit as both hands on a higher weight dumbbell, without the high risk of injury.
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