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  1. Still Powerless, Monday July 2

    by , July 2nd, 2012 at 12:55 PM (The FAF AFAP Digest)

    RC/Yoga/Foam rolling, 45 minutes

    Stepped on the pool deck for a swim and was informed that a kid had an accident in the pool and it was closed. Seriously?! I drove to our summer league pool, which fortunately had reopened. I did 1200 SCM with 4 bursts and an up tempo 25. My brain is just not on swimming right now.


    Still no power. Day 4. And there is no repair date for my area on the power co website, though there is an estimate that 85-90% will have power by Thursday. There is also the threats of thunder storms the next few days that could hamper power restoration efforts. Can't catch a break here in No Va.

    I am sitting in Whole Foods eating lunch and pondering whether to get a pedicure or go to the gym for a few hours and blow my taper. Power outages and taper don't mix well.

    I do have an ART appt later ths afternoon.
    Swim Workouts , Yoga , ART
  2. Thursday, June 21

    by , June 21st, 2012 at 04:56 PM (The FAF AFAP Digest)

    RC/scapula exercises, 30 min

    Yoga/Foam Roller, 40 min

    Acupuncture/Cupping, 45 min


    Nothing much on the agenda today. It is brutally hot here. I can hardly believe Lil Fort has track practice. At least she has a swim team dinner afterward!

    Updated June 22nd, 2012 at 09:40 AM by The Fortress

  3. Wed., June 13

    by , June 13th, 2012 at 05:30 PM (The FAF AFAP Digest)

    RC exercises, 20 min
    power wheel roll outs, 2 x 25
    flutter kicks on bosu, 100
    back extensions w/plate, 25 x 3 x 15
    explosive leg press, 150 x 3 x 10
    altitude drops, 3 x 5
    TRX squat jumps, 3 x 5
    resisted track start jumps, 40 x 1 x 10
    med ball slams 2 x 10

    Yoga, 30-35 minutes


    Just more core & plyos today. Wanted to do a wee recovery swim, but no time with stuff to do all day long. I did get my yoga/stretching in. I kind of miss bikram. But I suspect my 30+ minutes of customized yoga (a mix of bikram, vinyasa and stretches I like) is probably better for my swimming without so much wear and tear on the legs. Doing things that are only good for racing doesn't seem like a sustainable lifestyle though. I want to mix it up again in July and August.

    So glad Water Rat is kicking ass at Worlds! FINA will want him to pee in a cup soon. I haven't heard a peep from Speedo lately. Well, except that his triathlon was "20 minutes of glory and then pain, suffering and humiliation." Should I put that part in bolded red?
  4. Thursday, June 7

    by , June 7th, 2012 at 05:27 PM (The FAF AFAP Digest)

    RC/scapula exercises, 20 min
    back extensions w/plate, 25 x 3 x 15
    power wheel roll outs, 2 x 25
    captains chair leg raises, 3 x 20
    altitude drops, 3 x 5
    knee tuck jumps, 3 x 5
    med ball slams, 2 x 10

    10 min foam roller

    Stretching/Yoga, 30 minutes


    Just did core work & plyos at the gym today. I think I'll do that for another week and then be done with drylands on 13th or 14th. Fort Son was doing single leg squats on the box. That looked more comfy than doing them on the ground. I wanted to get in a short speed workout today, but my hair appt took up much of the afternoon. What a pita.

    I love having Fort Son home. I just sent him to the grocery and Teen Fort isn't as teen mean when he's around. He apparently intimidates her more than I do. And I thought I could be scary.
  5. Wed., June 6

    by , June 6th, 2012 at 08:06 PM (The FAF AFAP Digest)

    Warm up:

    700 various
    6 x 50 caterpillar fly drills @ 1:10
    -- lots of chatting with Speedo

    Main Sets:

    25 x 50 @ :55
    5 single arm fly
    5 back w/turtles
    -- break to chat with Wally Dicks
    5 breast dolphin
    -- break to hottub with Speedo who did warm up x 2 to rest for his tri today
    10 free w/agility paddles

    16 x 25 DPK shooters w/fins
    -- 8 back, 8 belly
    50 EZ
    -- back to hottub

    Total: 2700

    RC/Stretching/Yoga, 60 min


    Just a recovery workout and lots of stretching. Lots of masters at Oak Marr today. Speedo was paddling around, Wally was breaststroking around, and Brad Gandee was floating around before heading out to Worlds tomorrow.

    Article on masters training for OTs:

    Who amongst us can do an ankle push up?
    Swim Workouts , Yoga
  6. Saturday, May 26

    by , May 26th, 2012 at 05:57 PM (The FAF AFAP Digest)
    Drylands, 80 min

    rehab exercises, 25 min
    deadlifts, warm ups, 115 x 1 x 5, 135 x 1 x 5, 145 x 3 x 5
    low row, 100 x 1 x 6, 110 x 3 x 6
    leg abductor, 120 x 4 x 8
    reverse preacher curls, 30 x 2 x 8
    -- stopped because elbows were twitchy after the deadlifts
    explosive leg press, 230 x 3 x 10
    power wheel roll outs, 2 x 25

    altitude drops + jumps, 3 x 5
    knee tuck jumps, 2 x 10
    med ball slams, 2 x 10
    handstands, 10
    alternating waves: 2 x 50
    double waves: 3 x 25

    Stretching/Yoga, 30 min


    I usually take Saturday off. But Teen Fort is away at rowing nationals and Lil Fort only had soccer today. So while she was at the pool with her friends afterward, I hit the gym.

    This was a good week workout wise. I shook off the post Greensboro blahs and got in 4 quality swims, 3 with parachutes, 2 lengthy dryland sessions and lots of stretching/yoga. I may aim for a recovery swim tomorrow at our summer swim pool -- if the lanes aren't full! They're usually in pretty high demand.

  7. Wed., May 23

    by , May 23rd, 2012 at 04:05 PM (The FAF AFAP Digest)
    Drylands, 75 min:

    RC/Scapular exercises, 20 min
    extreme angle step ups w/BB, 40 x 4 x 10
    bicep curls, mystery weight, 4 x 6
    extreme angle goblet squats on raised steps, 60 x 4 x 8
    low row, 100 x 4 x 6
    explosive leg press, 210 x 1 x 12, 230 x 2 x 12
    -- seemed very easy today for some reason
    push press, 70 x 4 x 5
    -- unlike Jazz, I love this explosive exercise and it doesn't bother my wrists. but 70 seemed on the high side today. shoulder could feel it, but no pain.

    knee tuck jumps, 2 x 8
    altitude drops, 3 x 5
    med ball slams, 3 x 10

    Stretching/Yoga, 30 min


    Note to self: must wear gloves when lifting, getting calluses

    Flight booked/hotel reserved/entries done for Omaha. This is the first time in my masters career that I've gone to both nationals in one year. Next year, just Indy.


    Event #9 - W50-54 50 Freestyle Seed Time: 29.65
    Event #11 - W50-54 200 Backstroke Seed Time: 3:15.00
    Event #19 - W50-54 100 Freestyle Seed Time: 1:30.00 - Sixth Event
    Event #23 - W50-54 50 Backstroke Seed Time: 32.55
    Event #35 - W50-54 50 Breaststroke Seed Time: 40.62
    Event #41 - W50-54 50 Butterfly Seed Time: 30.70

    I entered times from Auburn for 50 back/free/breast. I seeded myself faster in the 50 fly than I went there as that was my slowest time in 5 years. Hopefully, I'll swim faster this time despite the long course handicap. Doing a 100 split request in the 200 back on Friday. I don't want to swim the open 100 on Sunday before the 50 fly and have 3 events on the last day. No siree! I probably won't swim the 100 free for a 50 split (sleep in instead), but wanted to leave all my options open just in case. 5 events is really plenty for me. I wish 50 fly weren't the last event, but c'est la vie.

    Hopefully I won't be too blasted tomorrow and can get in a speed workout next to Speedo-Tri. I'm venturing out to Rockville on Friday to swim with Julie and Susan Williams. I will likely do some 100 backs and 100 kicks to get used to the loooong course pool.

    Updated May 25th, 2012 at 10:37 AM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  8. Sat., May 19

    by , May 20th, 2012 at 11:49 AM (The FAF AFAP Digest)
    Heated Vinyassa Flow, 90 minutes

    I ventured to Down Dog in Herndon for a heated flow class. It's so different than bikram. I'm not sure I could do either one exclusively without getting bored. I felt like I was lunging my azz off. I also made sure not to "cheat" myself out of the back bends and chuckled when the instructor said we had to do core work because we "don't get that elsewhere in our lives.". My balance was a bit off and I was better at the bikram type poses.

    I finally got some info on the Cleveland meet after emailing someone from the Erie website. It sounds dubious and disorganized to me. They haven't been able to post the info on the USMS website, there's no sanction #, they don't say they'll submit times to USMS, there's no email for the meet director, and the order of events is beyond bizarre (see below). I can't even register on line for the meet b/c I have a mac. The last time I mailed in a registration, it was somehow "lost." And who knows if they know what a split request is in the hinterlands ... The meet will likely be small and run fast, so I would need to use one, I'm sure. Given these facts, I may have to opt for Omaha. If I do, I have to decide if I travel Friday and do the 4 50s on Sat & Sun (50 free as a 100 split) or travel Thursday to get a 100 back split in the 200 back. I think backstroke is the only 100 I can manage long course.

    Going to head to the gym today.

    1. 50 m. Freestyle ____________ 10. 200 m. Freestyle ____________
    2. 50 m. Backstroke ____________ 11. 200 m. Backstroke ____________
    3. 50 m. Breaststroke ____________ 12. 200 m. Breaststroke ____________
    4. 50 m. Butterfly ____________ 13. 200 m. Butterfly ____________
    5. 400 m. Indiv. Medley ____________ 14. 200 m. Indiv. Medley ____________
    6. 100 m. Freestyle ____________ 15. 800 m. Freestyle Relay XXXXXXXXX
    7. 100 m. Backstroke ____________ 16. 800 m. Freestyle ____________
    8. 100 m. Breaststroke ____________ 17. 1,500 m. Freestyle ____________
    9. 100 m. Butterfly ____________
    (Do not enter both events 16 and 17)

    SUNDAY, July 1, 2012
    18. 400 m. Freestyle No Deck Entry 27. 200 m. Indiv. Medley ____________
    19. 200 m. Butterfly ____________ 28. 100 m. Breaststroke ____________
    20. 400 m. Free Relay XXXXXXXXX 29. 50 m. Backstroke ____________
    21. 100 m. Backstroke ____________ 30. 100 m. Butterfly ____________
    22. 50 m. Freestyle ____________ 31. 200 m. Free Relay XXXXXXXXX
    23. 200 m. Breaststroke ____________ 32. 200 m. Freestyle ____________
    24. 200 m. Medley Relay XXXXXXXXX 33. 50 m. Breaststroke ____________
    25. 50 m. Butterfly ____________ 34. 200 m. Backstroke ____________
    26. 100 m. Freestyle ____________ 35. 400 m. Medl

    Updated May 20th, 2012 at 02:53 PM by The Fortress

  9. Wed., May 16

    by , May 16th, 2012 at 03:31 PM (The FAF AFAP Digest)

    RC, 20 minutes
    low row negatives, 80 x 4 x 8
    leg extensions, 100 x 4 x 8
    leg abductors, 120 x 1 x 8 (forgot to do other sets, distracted by 2 phone calls at the gym)
    skull crushers, 50 x 4 x 8
    extreme angle step ups w/BB, 40 x 3 x 10
    extreme angle isometric squat, 3:00 (hurt shins)
    altitude drops, 2 x 5
    TRX squat jumps, 2 x 10
    captains chair leg raises, 2 x 20
    ropes, 2 x :30 fast

    Stretching, 30 min


    No time for a swim today. Had to do more prom shopping with Teen Fort after her AP exam.

    I've decided I don't like having a focus long course meet in the early summer. May to mid June are just crazy busy for me. It's hard to buckle down and train in May right after SCY Nats and in the midst of craziness.

    Importance of sleep: I need more!
  10. Dead from Deadlifting, Thursday, May 10

    by , May 10th, 2012 at 03:42 PM (The FAF AFAP Digest)

    RC exercises, 20 min

    Stretching/Yoga, 25 min



    600 various

    8 x 25 shooters
    50 EZ

    6 x 25 burst + cruise
    50 EZ

    1 x 100 AFAP back w/fins
    -- went :51
    -- better than I expected

    400 IG

    1 x 100 AFAP fly w/fins
    -- :54
    -- ugh, slow, had to swim through calf cramp

    300 IG

    1 x 50 AFAP breast
    -- 28 mid

    200 IG

    Total: 2200


    I woke up and everything hurt from Tuesday's drylands. Deadlifts seem to suck the life out of me. Maybe it's also accumulated fatigue from re-starting drylands. It made me less than enthusiastic to swim, and I was tired in the water. I had forgotten how rotten that feels ... Perhaps I should have saved this Speedo type workout for Friday instead and gone to yoga.

    I still have no plan for this season. Very unusual for me not to have a plan wrt either swimming, drylands or meets. Hopefully, after some more cogitating, my brain will spit out something soon.
    Swim Workouts , Yoga
  11. Tuesday, April 10

    by , April 10th, 2012 at 04:36 PM (The FAF AFAP Digest)

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/fins
    16 x 50 w/fins @ 1:00
    odds = back
    evens = breast
    100 scull
    100 EZ

    Total: 2150

    Stretching/Yoga/Rehab, 45 min


    Had nothing in the pool today. Legs felt really heavy. I had 5 vials of blood taken right before the workout, which didn't help. And my 8:00 pm speed workout last night was too close to this one, I fear. Or else the dread allergies are taking over ...

    But no big deal -- Il Garbagio was on the menu anyway! Will sprint some tomorrow and then just cruise for a couple days for Zones. Or I may just cruise tomorrow too; my body is screaming for recovery. Plenty of speed work to be had over the weekend.

    There are 443 swimmers entered in Zones with the entry deadline tonight. Looks like I'm at my usual 33% rate for end lanes. I considered reverse sandbagging the 100 breast, but I wasn't sure I'd go faster than my current seed time. At least at Nationals where they seed by age group, I won't be in an end lane.

    I was notified that I was PV Female Swimmer of Year in meters, which is pretty cool.

    Updated April 10th, 2012 at 08:34 PM by The Fortress

    Swim Workouts , Yoga
  12. Wed., March 7

    by , March 7th, 2012 at 05:06 PM (The FAF AFAP Digest)
    RC/scapular/ankle exercises
    cable twist w/yoga ball, 50 x 2 x 5 each side
    resisted lunges, 50 x 2 x 15, each side, 15 front
    resisted track start jumps, 25 x 1 x 15
    -- made this up after doing the lunges. fun!
    wide grip lat pulldown, 50 x 2 x 20
    low row negatives, 50 x 2 x 10
    explosive leg press, 270 x 4 x 12
    good mornings, 60 x 1 x 8, 75 x 3 x 8
    overhead squats, 45 x 1 x 8, 55 x 1 x 8, 60 x 1 x 8
    knee tuck jumps, 10
    TRX squat jumps, 10
    TRX chest press, 15
    altitude drops from highest box, 10
    power wheel roll outs, 2 x 15
    long arm crunches, 50

    Stretching/Yoga, 30 minutes


    Back at the drylands. Honestly, nothing felt very taxing today even though I'd been out for 2 weeks. My left shoulder and elbow aren't ready for prime time upper body lifting though, so I only did a few low weight exercises. I have an appt tomorrow afternoon with my doc.

    I took a peek at the line up for summer nationals. Not the most ideal order of events for me. I'm considering just going on Sat & Sun. I could do a split request for the 50 free and thereby swim all four 50s and the 100 back in two days.

    I'm also waffling on my Albatross events again. Now, I'm thinking 100 fly (50 split, so I can swim it rested), 100 back and 50 free. Given my recent 50 back, I think I should give the 100 a shot. This event selection also maximizes rest between events.

    Paddles & Parachutes for Sprinting:

    Overload & Underload (Cordz, Fins) Training:
    -- I definitely do not agree with this statement as the "main" benefits of fins:
    "This isnt to suggest were wrong by using fins, paddles, and pull buoys. Perhaps the main benefit of these appendages is not for overload or underload, but instead for other areas such as hand position, body alignment, or hip rotation."

    Danger of High Rep Box Jumps:
    -- I never do high reps of these. I am more of a fan of depth drops mentioned in the article myself. This reminds me that I should add a jump after landing.

    Updated March 7th, 2012 at 08:44 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  13. Tuesday, Feb. 7

    by , February 7th, 2012 at 05:41 PM (The FAF AFAP Digest)

    30 minutes rehab exercises
    30 minutes stretching/foam roller/yoga


    500 various
    8 x 50 fly drills
    4 x (5 x 25 shooters w/MF) @ :35
    back, belly, right side, left side, twirling 360s
    8 x 50 breast w/MF @ 1:10
    50 EZ
    10 x 50 free w/fins, no breather, broken :5 @ 25 @ 1:10 (started at 1:00 but not enough rest)
    50 EZ

    Total: 2400


    Dull day of working out, but I had planned on 2 recovery workouts this week. And I needed one after yesterday's hard sprint set. Rehab exercises are deadly dull. Mr. Fort has a couple nagging injuries too, and is not running this week (biking instead). That's the worst part about being a competitive masters athlete -- the rehab crap you sometimes have to do to keep training and stay/get healthy.
    Swim Workouts , Yoga
  14. Wed., Feb. 1

    by , February 1st, 2012 at 05:01 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :30
    4 x 25 free, no breath, @ :35
    4 x 25 build free w/paddles, no breath @ :45
    50 EZ

    Speed Sets:

    Did a modified part of Workout #1 from the HIT forum:

    1 x 50 smooth DPS free @ 1:00
    2 x 25 build kick @ :45
    4 x 25 build free @ :45
    2 x 25 burst kick + cruise @ :45
    4 x 25 burst free + cruise @ 1:00
    50 EZ

    1 x 50 smooth DPS free @ 1:00
    2 x 25 1 fast kick/1 EZ w/fins @ 1:00
    4 x 25 alternate fast stroke/EZ w/fins @ 1:00
    4 x 25 alternate AFAP kick/EZ w/fins @ 1:00
    -- back shooters, 8-9 flat
    4 x 25 alternate AFAP stroke/EZ w/fins @ 1:00
    -- breast, 13s
    100 EZ

    The switched to:

    5 x through
    50 free w/paddles & fins, 90% @ 1:00
    50 EZ @ 1:30
    -- 24 mid, 24 mid, 24 mid, 23 high, 23 high
    -- kicked more on the last 2
    25 EZ

    Got out stretch cordz

    1 x 45 -- free w/paddles, resisted swim down to about 23 yards, lose paddles, then speed assisted free back to wall

    1 x 45 -- resisted breast swim to about 23 yards, hold :30, rest, assisted free back to wall

    1 x 45 -- resisted flutter kick to about 23 yard, hold :30, rest, assisted free back to wall

    1 x 50 -- resisted dolphin kick to 24-25, hold for :30, rest, assisted streamline back to wall

    75 EZ

    Total: 2825

    Bikram, 90 minutes:

    Balance not so great today. I only had about 25 minutes rest between the swim and yoga. When I'm focusing so much on an immediately preceding sprint workout, I find it somewhat difficult to focus in yoga. Instructor became somewhat unglued when I said no I'm not doing half locust. I'm not letting a yoga instructor give me medical advice wrt my elbows. And I am impervious to the doctrinaire/herd mentality of bikram.


    My kids were out of school again yesterday, so I didn't do a formal workout. But I did have a lovely 3-4 mile walk with Lil Fort on a beautiful day and later did my RC and elbow exercises.

    I am still feeling some left side breakdown. It's like a catch 22 -- I can't lift to let my elbows heal. But not lifting causes my left shoulder/back area to whack out. I have an appt with my chiro on Friday, so will ask about this. I guess I may have to do ART more frequently for awhile.

    It also occurred to me that I may have to taper differently this year. Upper body lifting is extremely fatiguing for me, moreso than lower body lifting. Without it, I've been sprinting more and faster in practice, which is good I guess. But I may need a shorter taper ...
    Swim Workouts , Yoga
  15. Boom! Monday, Jan. 23

    by , January 23rd, 2012 at 06:57 PM (The FAF AFAP Digest)

    Warm up/Transition:

    600 various
    5 x 50 single arm fly @ :55
    8 x 25 overkick free @ :35*
    6 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    * Note to self: these would be good with Zura fins to work on full leg extension

    -- I wanted to do a bit more warm up after being out of the pool with no recovery swim over the weekend. But I didn't have time and apparently didn't need it as I started my sprint set off fast.

    Sprint Set:

    Did workout #1 in week #4 on the HIT thread: [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

    9 x through, no breaks:

    50 fast @ 95% @ 1:00
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat, no repeats after 9

    In light of the elbows, I did the fast 50s double shooters with the MF and the EZ ones dolphin kick w/MF & board. I hadn't done any double shooters in awhile, so the timing was perfect. I was hoping to hold around 21 on them. I did better than expected and went: 20 flat (saw 19 as I was gliding in, felt pretty effortless), 20 high (worst one, least rest), 20 mid, 20 flat, 20 mid, 20 mid, 20 flat, 20 mid, 20 flat, 19 high. Except for the last one (where I didn't get a good push), the fastest ones seemed largely the product of a fast turn. The recovery 50s were probably easier than doing freestyle since I was able to breathe more with the board. But the fast 50s were likely harder with the hypoxic element.

    100 EZ

    Total: 3550

    Bikram Yoga, 90 minutes:

    Hopped out of the pool and drove to yoga, dripping wet. I would have liked a break, but that was the only time that worked. Unfortunately, I had a heat nazi and suffered unduly the last 15 minutes. I did pull off maybe my best ever standing bow/wounded crane pose though.


    I was swimming over lunch hour and was really fortunate to have a lane to myself. Steve from Reston Masters was there at the end of my workout and ended up sharing a lane with a noodler. He remarked that I was apparently more intimidating than him. Well, I did have my MF after all. But then I related that last twice week when there was only a single person in each lane, noodlers asked to share when I was doing fly sprints and when I was using my MF. Who knows what goes through noodlers' heads when seeking out a lane ...

    I was psyched with the times. I've done a 20 flat once or twice. But not as part of a longer set, and not going less than AFAP. And this is my first time breaking 20 on a 50.

    Looking ahead to meets, I fear I won't be able to do one until possibly March 3. I am going to be absolutely crazed from now through May with HS champs meets, USAS swim meets, soccer games, track meets, regattas, travel to Dartmouth for Fort Son, etc. No more open weekends. I do have 3 friends staying with me for Colonies Zones in mid April so that should be very fun. But it will mean I won't be going up to Boston to see Mr. Fort & Co. run the marathon.

    I have jury duty tomorrow and I really really really really hope I am not picked. That would seriously interfere with my training ... Edit: the website says my group number is not needed. Yay!

    Updated January 23rd, 2012 at 08:36 PM by The Fortress

    Swim Workouts , Yoga
  16. Sunday Double, Jan. 15

    by , January 15th, 2012 at 08:02 PM (The FAF AFAP Digest)

    RC and ankle exercises
    wide grip lat pulldowns, 60 x 3 x 20
    overhead squats, 45 x 2 x 10
    lower back machine, 120 x 3 x 15
    total ab machine, 120 x 1 x 15, 140 x 2 x 8
    leg extensions, 110 x 4 x 6
    box jumps, 20
    knee tuck jumps, 2 x 10
    captains chair leg raises, 3 x 20

    Power Vinyassa Yoga, 90 Minutes:

    I went to Down Dog in Bethesda with a friend today to check out their hot vinyassa flow class. They offer a week free, which was nice; I'll probably go again this week. Like bikram, it's 90 minutes and hot. But 95 degrees hot, not 105-110 degrees hot. Huge difference! I wasn't sure I'd like a flow class, but I did quite a bit. It's drastically different than bikram because you're almost constantly moving and the poses are different. But I still rocked crow pose! Maybe a mix of both is best to keep it interesting for me. I went right after the gym. I'm not sure that was the best idea as I felt like I was lunging my ass off for the first hour. It seemed like great core work. Pretty tired after that double. But it's all good.

    Hilarious moment. Last night I was at the movies with a friend (watching Tinker Tailor Soldier Spy). My friend ordered junior mints and was asked if he wanted them chilled or room temp. Really?
  17. Wed., Jan. 11

    by , January 11th, 2012 at 05:16 PM (The FAF AFAP Digest)

    RC and ankle exercises
    power squat, 240 x 4 x 8 (+10)
    explosive leg press, 270 x 3 x 12
    leg abductors, 130 x 4 x 6
    triceps press, 20 x 3 x 25
    seated narrow grip row negatives, 80 x 1 x 10 -- NO
    russian twists w/plate on incline, 25 x 2 x 25
    power wheel roll outs, 2 x 25
    reverse scoops w/kettleball, 25 x 1 x 10 -- NO
    knee tuck jumps, 3 x 10
    sled push, 10*
    med ball slams, 3 x 10

    * Took a dolly from the gym down the racquetball court. Sat on it in backstroke turn position and pushed hard off the wall. Was very fun, but would have been better with a plate for resistance.

    Bikram, 90 minutes

    Very hot the last 10 minutes, was melting. Some instructors turn the heat down some the toward the end. Not today's. Skipped the locust pose b/c of elbows and did 2 x cobra pose instead.


    I'm getting frustrated with my elbows. I'm going to try to get an appt with my ART doc to see if he can help more or if PT would speed the healing. It's my own fault I guess; I probably should have laid off all upper body exercises until the pain was gone. Although lat pulldowns don't seem to bother it too much ... it's holding DBs or kettle balls, pressing or lifting things off the ground that seem to re-aggravate them. I did buy an active wrap especially for elbows, and that seems to be a much better way to ice. And I did buy some Flameout to try.

    I also ordered stretch cordz for my ever growing equipment bag. I've gotten a couple tips for things to do with it. Can't wait to add it to a speed workout!

    Updated January 11th, 2012 at 06:57 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  18. Tuesday, Dec. 20

    by , December 20th, 2011 at 06:04 PM (The FAF AFAP Digest)

    RC and ankle exercises
    leg extensions, 70 x 4 x 12
    seated row negatives, 80 x 3 x 12
    wide grip lat pulldown, 90 x 4 x 8
    -- Jazz was right; this didn't bother my elbows at all
    leg abductor, 120 x 3 x 15
    lower back machine, 130 x 15

    flutter kicks on bosu with ankle weights, 3 x 100
    long arm crushes, 3 x 50
    captains chair leg raises, 3 x 20
    power wheel roll outs, 3 x 20

    Bike, 30 minutes

    Stretching/Yoga, 30 minutes


    Still treading lightly at the gym. My elbows are slowly but surely improving.

    Swimming science roundup, including blurbs on VASA training, breaststroke tips, energy drinks, etc.

    Updated December 20th, 2011 at 06:10 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning , Yoga
  19. Wed., Nov. 30

    by , November 30th, 2011 at 04:52 PM (The FAF AFAP Digest)
    I got to the pool this afternoon and it was closed! Argh! I had just enough time to get to my gym pool, but the temp was 87. That pretty much prohibits doing anything useful. So I just did a mostly stretch out swim with a few bursts.


    400 various

    10 x 50 fly drills
    caterpillar @ 1:15
    single arm @ 1:00

    10 x 25 shooters w/fins on belly

    50 dolphin dive

    10 x 25 @ 1:00
    odds = burst dolphin kick on belly
    evens = free no breather

    50 dolphin dive

    10 x 50 cruise w/fins @ 1:00
    odds = back
    evens = back easy

    50 EZ

    Total: 2050 meters

    Yoga/Stretching, 30 minutes


    I was planning on getting a new suit for NE Champs, but I think I'll just wear an old Speedo. Instead, I plan to pre-order the new Speedo FS3. The goggles do look crazy, but I'm certainly prepared to try them.
    Swim Workouts , Yoga
  20. Wed., Nov. 16

    by , November 16th, 2011 at 03:49 PM (The FAF AFAP Digest)

    RC exercises
    long arm crunches, 2 x 50
    bicycles, 2 x 50
    extreme angle step ups, 25 x 3 x 10
    HS hi row, explosive, 120 x 3 x 10
    leg press, explosive, 250 x 3 x 10
    leg extensions, 70 x 3 x 10
    stiff legged good mornings, 45 x 3 x 15
    skull crushers, 50 x 3 x 10
    altitude drops, 2 x 10
    med ball slams, 5:00+
    -- hadn't done these in awhile. had a lot of power in these slams. may need to get a heavier power systems ball.

    Yoga/Stretching, 30 minutes


    I'm kinda tired today after yesterday's longish hard sprint workout. I also don't think I'm 100% recovered from the nasty cold yet. Given this and in light of my sore elbows, I've decided to taper weights before my meets. So I cut weight and #sets today. I had contemplated going to bikram afterward, but decided to stretch myself instead. My schedule for the next week or so is crazy with Lil Fort's all star soccer tournament all weekend and my trip with Mini Fort. I may wait to re-start bikram until after NE Champs and just keep stretching myself.

    The HS swim season is getting underway here. Teen Fort says that, with the fast new freshman on her HS team, they will be "dirty."

    I also need a new tech suit, since my other new suit got a hole in the seam at the Sprint Classic. I might be using that 20% off Speedo code that came with the masters renewal.

    Omega Track Starts:

    Updated November 16th, 2011 at 05:54 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
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