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  1. Friday, Nov. 21

    by , November 21st, 2008 at 04:23 PM (The FAF AFAP Digest)
    No swimming today.

    75 minutes at the gym doing weights and core work. Felt pretty strong. Did the lat pull down for the first time in ages. Very light weight though.

    Hopped on the treadmill for a 4 mile run. (Julie will come along and call me a hypocrite now unless she's already left for MI. lol But I'm not a real runner anymore.) The treadmill is really really boring though ...

    For the record, I will NOT be doing the Tahoe swim those fools are chatting about on the forum.
  2. Speed Work

    by , November 20th, 2008 at 03:30 PM (The FAF AFAP Digest)
    25-30 minutes of core work and a few weights

    PM swim:

    Warm up:

    700 variety swim
    5 x 100 one arm fly drill @ 1:45

    Speed sets:

    10 x 50 kick @ 1:00
    odds fast backstroke kick, evens easy

    100 EZ

    10 x 25 @ :40
    odds AFAP fly, evens easy
    50 EZ
    10 x 25 @ :40
    odds AFAP backstroke, evens easy
    50 EZ
    10 x 25 @ 40
    odds AFAP free, evens easy
    50 EZ
    (Had some cramping issues. Forgot to drink water this am. OD'd on coffee.)

    200 EZ

    50 fly AFAP with finz, 26 (cramped)

    200 EZ

    Total: 3350
  3. Bounced Back!

    by , November 19th, 2008 at 04:04 PM (The FAF AFAP Digest)
    Feeling good today!


    60 minute spin class
    40 minutes of core, RC and stretching

    Lunch break ...


    Swim, SCY, solo:

    Warm up:

    800 swim, kick and drilling

    Aerobic set:

    3 x (4 x 100) on 1:45, IM Transition
    #1 fly/back
    #2 back/breast
    #3 breast/free
    #4 free/fly

    Kick set:

    4 x 200 kick on 3:45
    alternate 50 fast/50 easy
    #1 dolphin kick on back
    #2 dolphin kick with board
    #3 backstroke kick
    #4 flutter kick with board
    (legs a bit tired from spinning)

    100 EZ

    Lactate Set:

    6 x 50 AFAP on 3:00 with finz, 50 EZ after each one
    #1 50 back, 26
    #2 50 back, 26.5
    #3 50 fly, 25.5
    #4 50 fly, 25.5
    #5 50 back, NT
    (As I was speeding into the wall to finish, I crashed right into a senior noodler. The noodler was obviously having a senior moment and decided to go across several lanes to get to the ladder. This is a huge pet peeve of mine -- can't they look and see someone is traveling fast right at them?! I don't want to hurt them, obviously, but I don't want to get hurt either! Sheesh.
    #6 50 back, 26.5
    (These times are all guesses. It's very hard to time yourself. When I've had a coach yelling out times at GMU, I usually am a bit faster.)

    100 C/D

    Total: 3600

    Other random thoughts:

    Felt much better today. Think I was suffering from allergies before. My dog allergy, which is severe, is becoming almost a disability. Last time I was staying in a house with dogs for almost a week (family funeral stuff), I was sick for almost 3 weeks after. Ugh! I'm worried I'm going to encounter dogs over Thanksgiving ... Everyone in my family has dogs ... However, this problem may be a good excuse for me to avoid going to FLA to visit my in laws in Feb. I may send Mr. Fort with the kids and go to Auburn instead. That's what I'm plotting at the moment anyway ...

    A friend emailed me the other day saying I was only .7 off the WR in the 50 fly SCM. Didn't know that. Really wish I had a chance to swim it again this year, as my 50 fly has been rockin' lately. Last time I swam it on 3 days rest, I went 30.7. I had lifted and run days before that meet. It'd be nice to see what I could do with a taper, but it ain't happening. It's really frustrating that there aren't more SCM meets on the east coast. In any event, I expect this record to be smashed at Long Beach in December.

    My shoulder is still nagging me some. I think I'm going to shut down all 100 fly training for awhile and stick with 25s and 50s. Not that I've done any since my last 10 x 75 that started the problem ... lol

    Updated November 19th, 2008 at 04:09 PM by The Fortress

  4. Half-Hearted, Tuesday, Nov. 18

    by , November 18th, 2008 at 01:33 PM (The FAF AFAP Digest)
    Not feeling so hot today. Low energy, didn't run like I was hoping to. Dragged myself to the pool.

    Warm up:

    700 swim & kick
    10 x 25 UW fly spin drill with MF

    Mermaid sets:

    6 x 100 dolphin kick on back with MF @ 1:45
    (just cruised, holding 1:08-1:10)
    (realized I was not putting my head back as far as I should be)
    8 x 50 dolphin kick with board, fast @ 1:00
    (held around :28s)
    8 x 25 UW shooter with MF AFAP
    50 EZ

    (Got through this set, but was interrupted a lot. Had to explain what masters swimming was to someone. Had to explain the use of fins and MF to someone else. Had to explain to a mother who wanted her blind daughter to swim in my lane that a MF was a lethal weapon. No idea why she wanted her to swim in my lane as there were others available ... Had to say hi to the "Jazz Hands" of my pool -- he look just like Brian and trains like him too. lol.)

    5 x 150 @ 2:15 with fins
    100 kick, 50 back @ 200 pace

    200 IM drill

    150 C/D

    Total: 3300
  5. Monday, Nov. 17

    by , November 17th, 2008 at 08:34 PM (The FAF AFAP Digest)
    Woke up with a sore throat. Ande told me "not to get one," so I said OK and am denying its existence. It could be allergies, as there were dogs in my house for a day or so. That never agrees with me.

    Had my littlest one home from school with a cold. No swimming today. Hopped on the bike at home for half and hour. Really really hoping she's better and I can get to the pool tomorrow. I feel the need for a mermaid workout.

    Updated November 17th, 2008 at 09:12 PM by The Fortress

  6. Quality Aerobic Day, Sunday, Nov. 16

    by , November 16th, 2008 at 12:12 PM (The FAF AFAP Digest)
    Swam with my team. Workout posted on the board. It was a grinder workout. My lane adapted the workout and took more rest. (Teammates were tired from 20 x 200 LC yesterday. Ack) After two days out of the water, I felt pretty good. Just a little sore from the weights yesterday.

    Warm up:

    1000 OYO (I did 700)

    Main sets:

    8 x 150 with fins on 2:20,
    100 kick, 50 fast
    (My lane switched the interval from 2:00 to 2:20. I did backstroke kick and backstroke.)

    50 EZ

    Assigned set was:

    30 x 50 on 40/45,
    7 fast free, 3 easy stroke.
    My lane decided this was garbage yardage, so we did a IM/stroke set instead, which I sorely needed:

    10 x 150 on 2:30,
    100 IM, 50 stroke

    100 EZ

    Sprint set:

    16 x 25
    2 fast, 2 easy on :30 with fins

    200 C/D

    Chatted with teammates in hottub. Discusses super relays and B70s -- not politics!

    Total: 4150
  7. Saturday, Nov. 14

    by , November 15th, 2008 at 01:27 PM (The FAF AFAP Digest)
    Took the day off yesterday after the grueling Thursday practice & weights. I usually take Saturday off, but needed a break on Friday. Looking back, I think I've been training harder the last 6 months or so ... feel more broken down more frequently. I'm actually looking forward to resting a bit for Zones.

    Went to the gym for 90 minutes with my son this morning. He's done with cross country and is starting winter training for the crew season. So he's been lifting. It's nice to have a workout buddy on the weekend. Did weights, core work and RC work. Expect to be sore later, as it was an unusually long session.

    Going on a 5 mile run right now. It's warm and not raining!

    Edit: Only got in a 3 mile run. Got drenched!

    Updated November 15th, 2008 at 04:40 PM by The Fortress

  8. Tricked!!, Thursday, Nov. 13

    by , November 13th, 2008 at 10:11 PM (The FAF AFAP Digest)
    AM -- 60 minutes at the gym, weights and core work

    PM -- swim with my team:

    Ack. I drove off to go to stroke night, but got make up freestyle night instead. I knew something was up when I walked in and saw the look on my coach's face. (She knows I'm not a freestyle junkie.) To make matters worse, there were very few people there 2 per lane) and no chicks. So I swam with the fast boys and put on my fins to keep up with the intervals on the main set. Paul Smith would scold me for this, but since he doesn't read the blogs, I'll miss the lecture ... unless someone else is up to it. At least I used no fins yesterday. So, here goes,

    Warm up:

    400 swim
    4 x 25 UW dolphin kick on :40
    200 kick
    4 x 25 UW flutter kick on :40
    (did about 3/4 length UW)
    200 pull (I swam)
    4 x 25 UW breaststroke pull outs on :40
    (I did dolphin kick instead)
    200 IM drill (I didn't get to this)

    This was a very difficult warm up. I'm not used to power kicking during warm up. I don't usually start in earnest until I've put in 700-800 yards or more. Not sure I liked this approach too much. I was sore from weights and could have used a little more standard warm up to loosen up.

    Main sets:

    16 x 100 (a disguised broken 1650, I think):


    4 x 100 free on 1:15
    4 x 75 free/25 free drill on 1:30
    4 x 100 free pull on 1:15
    4 x 75 free/25 IM order on 1:20

    I did this:

    4 x 100 free on 1:15 (Geez! )
    4 x 100 back on 1:30 (easy by comparison )
    4 x 100 backstroke kick on 1:15
    (held 1:06-7, ouch! )
    4 x 100 back on 1:20 (skipped a 50 on #3 )

    200 EZ

    Next set:

    200 easy, 50 kick/50 drill
    200 broken timed swim with 10 seconds rest at each 50
    200 easy
    100 or 200 broken timed swim with 10 seconds rest at each 50 from the blocks

    Everyone was pretty exhausted and starting to get calf cramps, a common phenomenon among the fast oldsters on my team.

    I did the first 200 backstroke with finz from a push and went 2:06, even splitting it. Cramped immediately on the push off and swam through it.

    Then, a comedy of errors ensued. Everyone tried to do a 100 from the blocks and everyone cramped and had to pull up. Really painful. Eased out cramps and tried again. Suggested to my coach that perhaps sometimes we should sprint after warm up and then do the aerobic sets to avoid the cramping problems from built up lactic acid.

    Since I had no desire whatsoever at that point to "sprint," I just did another broken 200 backstroke with finz. Went 2:01, splitting 29, 31, 31, 30. So the good news is that I'm all ready for a 200 backstroke! Actually felt pretty strong.

    Did 150 C/D

    Total: 3850

    I'm probably going to go to my team practice on Sunday as I usually do, but then skip team practices until after Zones and do speed work on my own. There are just not enough sprinters on my team! I was way too tired and crampy to practice starts tonight, so I MUST do that on Sunday.

    Absolutely dead now ...

    Updated November 14th, 2008 at 09:53 AM by The Fortress

  9. Copycat, Wed., Nov. 12

    by , November 12th, 2008 at 05:18 PM (The FAF AFAP Digest)
    Only had time for a quick workout today. Logged on to the forum, checked the blogs, and decided to steal Quicksilver's workout from earlier today (without the aerobic set -- no time). Thanks Quick!

    Warm up:

    700 of various swim, kick and drill

    Kick set:

    20 x 50 kick on 1:10
    odds, flutter kick with board
    evens, backstroke kick working underwaters (10 SDK off push and 8 SDK off turn)

    100 EZ

    Speed set:

    7 x 100 backstroke on 2:00 done as:

    100 smooth
    75 easy, 25 fast
    50 easy, 50 fast
    25 easy, 75 fast
    50 fast, 50 easy
    25 fast, 75 easy
    100 easy

    100 C/D

    Total: 2600
  10. Speed Work, Tuesday, Nov. 11

    by , November 11th, 2008 at 03:24 PM (The FAF AFAP Digest)
    Successfully resisted the urge to go running this morning. Got an assist from one of our first really cold mornings. Instead, got a short speed workout in and will do core/RC work at home later.

    Warm up:

    600 swim-kick
    10 x 25 fly spin drill, alternating 2-3-4 kicks on each side

    Speed set

    2 x through with finz:
    100 strong on 2:00
    100 EZ
    2 x 50s AFAP on 1:30
    100 EZ
    8 x 25, alternate AFAP/EZ
    100 EZ

    Set 1:
    100 back, 1:00
    2 x 50 backstroke kick, 27s
    4 x 25 fast free
    (I can never get my times on 25s. Can't see the pace clock from the lane I swim in.)

    Set 2:
    100 dolphin kick on back with MF, :55 (jammed last turn and died on last 25)
    2 x 50 backstroke, 26.5ish
    4 x 25 fast fly

    500 dolphin kick on back with MF

    100 EZ

    Total: 2850
  11. Monday, Nov. 10

    by , November 10th, 2008 at 03:47 PM (The FAF AFAP Digest)
    Sent in my entries for SCM Zones today. Will only swim the 50 free, 50 breast and 100 IM on Sunday. Just swimming the 50 breast for fun. Hoping for good times in the other two events. I went 29.2 in the 50 free earlier this year at the Albatross meet; should be faster than that. Haven't swuim the 100 IM in SCM in two years. I'm skipping the 100 back on Sunday because I already have a pretty good time this year from IGLA (1:11) and it's back-to-back with the 100 IM, for which I have no time.

    Still feeling run down and sore today, so I skipped my morning spin class today. May go easy on the cross training this week. Can't wait for a deep tissue massage I have booked for Thursday.

    Today, SCY, solo:

    Warm up:

    600 swim-kick
    6 x 50 fly drills, 15 RI

    Main sets:

    9 x 100 backstroke with fins on 2:00,
    descend 1-3, 4-6, 7-9, each set faster
    Went: (1:15, 1:10, 1:03), (1:12, 1:06, 1:02), (1:10, 1:04, 1:01)
    100 EZ
    (Chris S. was the inspiration for this set, as I recall him saying a few months back that, when you're broken down, experiment with pace or target time work)

    4 x 100 modified "power kick", 45 RI
    done as:

    - Push off on the opposite side of the starting blocks, kick 12 SDKs surfacing into cruise free with a strong 6 beat (overkick)
    - at the first wall finish hands first and go immediately into a 10 second all out kick against the wall.
    - Stop, then grab the backstroke start bar and go into a back start, 10 SDKs then cruise backstroke
    - immediately start 3rd 25 doing forward "V" scull (on your back, feet out of the water looking toward the opposite side sculling)
    - At the final wall when your feet touch pull into the wall then explode with 12 SDKs into easy free with overkick to wall.

    100 EZ

    5 x 50 backstroke AFAP with fins on 3:00, 50 EZ after each (went 26.5-27s)

    10 x 25, alternate easy speed fly, easy DAB

    500 dolphin kick on back with MF for core

    200 C/D

    Total: 3850

    Updated November 10th, 2008 at 03:58 PM by The Fortress

  12. Sunday, Nov. 9

    by , November 9th, 2008 at 02:44 PM (The FAF AFAP Digest)
    Took it easy this weekend as I've been feeling tired, a bit overtrained and sinus-y. Took Saturday off completely. Today, I slept in, which was fabulous! Put in 70 minutes at the gym with my son. Then, I went for a quick recovery workout in the warm (85 degree) SCM pool at my gym.

    400 warm up
    10 x 50 back on 1:00
    100 dolphin dive
    = 1000 meters
  13. Friday, Nov. 7

    by , November 7th, 2008 at 03:36 PM (The FAF AFAP Digest)
    Woke up early this morning to put Mini-Fort on a bus for a 3 day travel meet in NC. Still tired and was a bit unmotivated when I hit the pool today, which is somewhat unusual for me ... Looking forward to sleeping in tomorrow since the soccer season is over.

    PM Swim:

    400 swim
    200 kick
    100 fly drill

    12 x 100 on 2:00
    #1-4: power kick with fins
    (15 UW fast dolphin kick on belly, 10 easy free each length)
    #5-8: backstroke kick
    #9-12: 50 breast/50 free

    100 EZ

    24 x 25, alternate EZ/AFAP
    (4 free, 4 back, 4 fly fast)

    100 EZ

    50 back AFAP (cramped)

    100 EZ

    Total: 2850

    I had trouble with cramping again today. Going to book a sports massage! Planning on hitting the gym tomorrow.
  14. Thursday, Nov. 6

    by , November 6th, 2008 at 03:12 PM (The FAF AFAP Digest)
    AM -- 5 mile run. Had the plods the first couple miles. Still tired from my triple of the other day.

    PM -- Swim/solo/SCY:

    400 swim
    200 kick
    4 x 50 fly drills

    3 x (8 x 25) 4 point shooters with MF on :30, extra 30 seconds rest between each set of 8

    100 EZ

    5 x 150 backstroke on 3:00
    (Was having trouble staying under much. Maybe the lungs were tired from previous set or maybe my SDKs are just in the tank permanently. Cramped up some on these, but swam through the cramps.)

    50 EZ

    Started to do a set of 10 x 50 fast kick, but was getting painful calf cramps so stopped after a couple and sat in the hot tub. Legs are/were probably too overloaded. Going to take tomorrow morning off so I can get in a good afternoon swim.

    100 EZ

    Total: 2500
  15. Freestyle Night at GMU, Nov. 4

    by , November 5th, 2008 at 12:58 PM (The FAF AFAP Digest)
    The family was sitting around watching election results, so I went to my team practice to complete a "triple" for the day. Very rare for me to show up on a Tuesday night, especially since Tuesday is usually distance free night. Fortunately, we weren't doing 400 repeats or anything quite so nasty. I didn't feel too tired on the way to practice despite spinning and lifting, but I could feel the prior workouts the moment I hit the pool. Still, got in a good conditioning set, one that I would NEVER do on my own. Most treated the repeats of 4 x 50 kicks as active recovery. I didn't. I swam smooth backstroke on the 150s and 300s and worked the kicks. My shoulder is still a tad sore, and freestyle bothers my shoulder. So I substitute backstroke frequently for free, like Quicksilver.

    Warm up:

    300 free
    300 stroke
    200 kick
    100 fly drill

    10 x 25 drill on :30 (2 fly, 2 back, 2 breast, 2 free, 2 scull)

    Main Set:

    3 x 100 free on 1:20
    4 x 50 kick on 1:00
    30 seconds rest
    2 x 150 free on 2:00 (backstroke with fins)
    4 x 50 kick on 1:00
    30 seconds rest
    1 x 300 free on 4:00 (backstroke with fins)
    4 x 50 kick on 1:00
    30 seconds rest
    2 x 150 free on 2:00 (backstroke with fins)
    4 x 50 kick on 1:00
    30 seconds rest
    3 x 100 free on 1:20 (I did them backstroke kick with fins fast, went 1:05, 1:05, 1:00)

    Warm down:

    6 x 75 active recovery with 10 RI

    Total: 3900

    Updated November 5th, 2008 at 02:25 PM by The Fortress

  16. LCM Rankings

    by , November 4th, 2008 at 06:41 PM (The FAF AFAP Digest)
    The preliminary listing of LCM Top Ten times was just released. I was happy with the rankings, although mixed about my LC season. I usually love LC, but got in only two meets and five swims this summer. One was a USA meet where I swam the 100 back and 50 free unrested. The other was LCM Colonies Zones. My training was thrown off in August and the order of events for Zones was awful for me, so I only swam a few individual events there. I was disappointed not to get another crack at the 100 back. And, unfortunately, on my best event (50 back), I slipped on the start and went slower than hoped. But, still, I did better than last year even though I'm older and fast chicks like Valerie Jenkins keep aging up into my age group! Plus, this is the very first time my 100 back has had the same rank as my 50 back.

    This year:

    #3 50 back, 33.44
    #3 100 back, 1:13.48
    #4 50 fly, 31.13
    #8 100 fly, 1:14.46 (infamous piano fall)
    #6 50 free, 29.39

    Last year:

    #3 50 back, 33.48
    #5 100 back, 1:14.1
    #5 50 fly, 31.61
    #6 50 free, 29.2

    Updated November 4th, 2008 at 10:20 PM by The Fortress

  17. Workouts with Kids, Nov. 4

    by , November 4th, 2008 at 03:09 PM (The FAF AFAP Digest)
    Another day off school. Still, I got in two good workouts amidst the running around.

    AM: 60 minutes spin class with Mini-Fort (while Fort-son watched my little one)

    PM: 60 minutes at the gym doing core and weights with Fort-Son (while Mini-Fort watched the little one)

    I _may_ get to go to my team practice tonight.
  18. Monday, Nov. 3

    by , November 3rd, 2008 at 06:50 PM (The FAF AFAP Digest)
    Schools out for 2 days here, which definitely puts a damper on my workouts.

    Still managed to get in a 5 mile run.

    I'll do some stretching and RC work tonight. Hope to spin tomorrow am and hopefully get in a swim tomorrow night.

    Updated November 3rd, 2008 at 08:59 PM by The Fortress

  19. Dead Tired, Sun. Nov. 2

    by , November 2nd, 2008 at 12:39 PM (The FAF AFAP Digest)
    Swam with my team at GMU. This practice, coming so close to my PM 4000 yard practice yesterday, was very hard. Feeling pretty dead. Not going to swim tomorrow. My shoulders require rest and cross training.

    Warm Up:

    600 OYO (I did 500)
    6 x vertical kicking 1:00 with a streamline push off the bottom

    3 x (3 x 100), 100 kick, 100 drill, 100 swim

    Main Sets:

    20 x 50 on 1:00:
    #1-5, 15 UW, 35 build (back)
    #6-10, 200 pace (free)
    #11-15, 25 fast, 25 EZ (fly)
    #16-20, 25 UW dolphin kick, 25 choice

    50 EZ

    4 x 150 pull on 2:00 (did smooth backstroke with fins, kind of a hard interval for me)

    50 EZ

    4 x 75 on 1:20 paddles only
    Team did 25 kick with paddles out front and 50 swim, sprint the last 15 yards. My shoulders were very tired, so I did 75s AFAP backstroke kicks, holding about 45-46

    100 C/D

    Total: 3800

    Updated November 2nd, 2008 at 08:58 PM by The Fortress

  20. Post Halloween Workout, Nov. 1

    by , November 1st, 2008 at 05:11 PM (The FAF AFAP Digest)
    Had waaaaay too much fun last night at a neighborhood Halloween party. Needed a lot of this morning to get moving in a vertical position. But I made it to the pool this afternoon and did the following:

    400 swim
    300 kick
    200 fly drills

    Hard kick set:

    5 x 200 kick with MF on 4:00
    #1, 3, 5 on back (went 2:10, 2:09, 2:06)
    #2, 4 on stomach with board (2:12, 2:10)
    50 EZ between each one
    200 EZ after

    Fat burning (I ate a lot of twizzlers):

    20 x 50 backstroke on 50 with finz:
    #1-10 focused on staying under
    #11-20 focused on Ande's backstroke tip from Eddie Reese on breakouts
    50 EZ after first 10
    100EZ after #20

    Just for fun:

    5 x 50 BR drill with MF on 1:00, focusing on Allen Stark's tip of starting your stroke with you biceps by your ears. I definitely have not been doing this.

    5 x 50 breaststroke kick on 1:05 (my kick is very stinky)

    150 C/D

    Total: 4100