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

  1. Wed., April 10

    by , April 10th, 2013 at 05:15 PM (The FAF AFAP Digest)
    Drylands:

    RC/Scap ex, 15 min
    total ab machine, 120 x 3 x 15
    fast free punch on cable machine, 30/35/40 x 1 x 30
    leg abductor, 120 x 4 x 8
    bicep curl, 30 x 3 x 8
    back extensions w/25 lb plate, 3 x 15
    power wheel roll outs, 3 x 15
    seated twists w/45 lb bar, 2 x 25
    russian twists on incline bench w/25 lb plate, 2 x 25
    med ball slams, 10
    foam rolling/scap stretching, 15 min
    -- it feels weird doing no plyos, but I guess with nationals approaching, it's not a bad time to stop them


    Swim/SCY/Solo:

    700 various
    6 x (25 front scull + 25 EVF free) w/agility paddles
    50 EZ
    2 x (6 x 25 shooters w/fins @ :35 + 50 EZ)
    9 x 50 drill (3 fly/back/free)
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Total: 2100


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

    Had to be gone from the house all day, so got in a double. I was somewhat alarmed when our prospective buyer showed up with a home inspector, pool inspector, and structural engineer. I had never heard of someone bringing in a structural engineer to a home inspection. And I can't stand the buyer. Feeling a bit gloomy over all that ... and somewhat ticked off too since prior inspections have shown no structural problem. Our house certainly survived the earthquake just fine. I feel like its s blatant attempt to leverage the price. Mr. Fort and I have hired our own structural engineer. I forsee negotiations ...

    On the upside, there are 445 swimmers entered in Colozines Zones thus far, and Cheryl is expecting 50 more. This is a good number for the meet. I was a bit surprised by only 1636 going to Indy. But I guess Indy was also competing with the Pan Am games. Now way could I get away for that kind of time.

    Updated April 10th, 2013 at 07:03 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Tuesday, April 9

    by , April 9th, 2013 at 04:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    8 x 25 shooters w/MF @ :30 (!)
    50 EZ
    8 x 25 dolphin kick burst + cruise w/MF @ 1:00
    -- 4 right side, 4 belly
    100 EZ

    Main sets:

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    w/fins:
    1 x 25 AFAP @ :30 (free, 10)
    1 x 50 EZ @ 1:00
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    2 x 25 AFAP @ :30 (fly, 11 flats)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    3 x 25 AFAP @ :30 (dolphin kick w/board 11-12)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    4 x 25 AFAP @ :30 (backstroke kick, UW 12.5-15 m, 11-12s)
    1:00 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    3 x 25 AFAP @ :30 (breast, 13s)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    2 x 25 AFAP @ :30 (fly, 11s)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    1 x 25 AFAP @ :30 (free, 10)
    1 x 50 EZ @ 1:00
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    100 EZ

    8 x 25 w/chute & agility paddles @ 1:10
    -- 2 scull, 2 torque drill, 2 breast pull, 2 free
    100 EZ

    Total: 3450


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

    Swiped and modified a set from James Adams last workout. I was testing it out for the HIT forum and I think it's a keeper. I made it more of a speed workout, but it could also be modified into a sprint conditioning workout.

    Hitting the gym and doing a recovery swim tomorrow. I think that may be my last dryland session before nationals, though it's possible I'll do some core work over the weekend. I just don't feel like having fried legs for Zones. Still need to go sign up!

    Edit: Entered Zones
    100 free/100 fly/50 fly
    available for 200 & 400 mixed medleys (backstroke) and female 200 medley and free relays

    Psych sheets for Spring Nationals are up:
    http://www.usms.org/comp/scnats13/heats/

    I'm seeded first in all my events even 50 evil (wth?!) 100 back I'm seeded first by 7 seconds though, ugh! It would be nice to have a closer race ...

    Updated April 9th, 2013 at 06:35 PM by The Fortress

    Categories
    Swim Workouts
  3. Sun & Mon, April 7-8

    by , April 8th, 2013 at 05:00 PM (The FAF AFAP Digest)
    Sunday Drylands:

    Rc/Scap ex 15 min
    tried Star Trac ab machine, fail, couldn't get it into a good position
    straight leg hip flexion, 30 x 3 x 8 each leg
    low row, 90 x 4 x 8
    adductors, 100 x 3 x 8
    abductors, 120 x 3 x 8
    tricep press, 70 x 3 x 8
    flutter kicks on bosu, 2 x 100
    seated twists w/30 lb DB, 3 x 25
    twists on cable machine w/yoga ball, 40 x 2 x 15 each side
    med ball slams in squash court, 10 x 50 various
    foam rolling/streching, 15 min
    skipped plyos bc of knee


    Monday Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles
    odds = front scull @ 1:10
    evens = free, EVF emphasis @ 1:00
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x 25 kick w/fins @ :45
    odds = AFAP (11s)
    evens = EZ
    100 EZ

    Did workout #1A from the HIT forum. http://forums.usms.org/showthread.ph...501#post285501. Had planned on workout #1, but just wasn't up for it today.

    w/fins:
    1 x 50 @ 100 pace @ 1:00 (fly, 25 high)
    2 x 50 EZ @ 1:00

    2 x 50 @ 100 pace @ 1:30 (back, 26)
    4 x 50 EZ @ 1:00

    3 x 50 @ 100 pace @ 2:00 (breast, 29)
    6 x 50 EZ

    4 x 50 @ 100 pace @ 2:30 (free w/agility paddles, 25)
    8 x 50 EZ

    Total: 3100


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

    Whew, I was tired today. I had a busy weekend with long drives back and forth to Pittsburgh, work on renovations, poor sleep, etc. Didn't feel up to much today, though doing 100 pace work is important too. The really super fabulous news is that our VA house, aka The Compound where Jimby squats, is under contract. We had almost a full price offer right after our very well attended open house on Sunday. Relief! We love our house, but as a Victorian painted lady it sort of sticks out amidst all the center hall colonials that abound. They will inherit our summer league pool/racquet membership after we move, and our team will be glad that they are a family of swimmers.
  4. Friday, April 5

    by , April 5th, 2013 at 02:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ SpringHill:

    Warm up:

    550 various
    5 x (25 scull + 25 free) w/agility paddles @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :35
    50 EZ
    5 x (25 fly w/agility paddles + 25 EZ) @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise (free flip SDKs -- rotate back to right side to belly)
    100 EZ

    5 x 30 max rest
    -- dive off side w/chute & fins and SDK to 15 m, cruise back
    -- this is very hard (if you use a big chute), but so great for starts
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-4:00
    3 = back from blocks at the top (13s)
    1 = free dive off side (12)
    3 = free w/fins from a push (10s)
    2 = breast w/fins from a push (13 flats)
    50 EZ

    5 x 20 in & outs, fast free flip
    50 EZ

    8 x 25 w/chute @ 1:00
    -- 2 breast pull, 2 back, 2 torque drill, 2 scull
    50 EZ

    Total: 3250


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

    Whew, kinda tired from 6 days in a row of swimming. I opted to work on sprinty things -- starts, turns, fast 25s today. Taking tomorrow off. I deserve it if I must say so myself. :-) My house is excruciating clean. You would never know children live here. Off to Pittsburgh shortly!
    Categories
    Swim Workouts
  5. Thursday, April 4

    by , April 4th, 2013 at 04:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up/Transition:

    650 various
    8 x 50 w/agility paddles
    odds = scull @ 1:10
    evens = free, EVF emphasis @ 1:00
    50 EZ
    2 x (6 x 25 back shooters w/fins @ :30 + 50 EZ)
    -- was happy to make these, the last 25 of each set was a little tough
    -- 6 kicks per 25
    50 EZ
    6 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    2 x (25 AFAP backstroke from the blocks, on the top + 75 EZ
    -- 13s
    50 EZ

    1 x 50 backstroke from the blocks, on the top @ 100 pace
    -- 30 high
    -- I should be able to go a second+ faster than this with a tech suit and tapered
    200 EZ

    4 x (100 AFAP w/fins, broken @ each 25 for :10 + 300 EZ)
    fly, 49+
    back, 48
    breast, 54
    backstroke kick, 48
    -- my legs were just burning on the last one, ouch
    -- I tried breathing every stroke in fly. I'm not certain how much this slows me down, but I might try it in the first 25 of the 100 IM. I always die big time in that event and I think it's partly because I'm UW so much the first 50. I think I'll only take 12 kicks on the backstroke leg instead of the 14-15 that I took last time.

    8 x 50 smooth w/agility paddles @ 1:00
    odds = free
    evens = back
    50 EZ

    Total: 4400


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

    The pool was lovely, cool, and empty today. Such a nice place to train.

    I was thinking about my knee issue and was wondering whether it was related to the extreme angle iso squats with weights I've been doing. Love these, and they are supposed to build explosive strength. But I think it's taxing on the knee getting up for such a deep position.

    Caffeine: inflammation and timing
    http://www.swimmingscience.net/2013/...ation-but.html

    Wide butterfly entry:
    http://www.swimmingscience.net/2013/...butterfly.html
    Categories
    Swim Workouts
  6. Wed, April 3

    by , April 3rd, 2013 at 04:08 PM (The FAF AFAP Digest)
    Gym:

    RC/scap ex, 15 min
    Stretching & foam rolling, 30+ min

    Swim/SCY/Solo:

    650 various
    5 x 50 scull
    3 x 100 free, emphasize EVF
    50 EZ
    5 x (broken 100 dolphin kick on back w/fins + 50 EZ)
    -- break :10 @ each 25
    -- 1st-3rd 25 = UW until flags
    -- last 25 = shooter
    100 EZ

    Total: 2100


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

    Just a recovery day. I was happy that the hypoxic 100s were pretty easy. Not even too much discomfort on the last length.

    Planning on heading up to Pittsburgh this weekend. Renovations continuing. I think we may have botched some paint colors in one room. Argh!
    Categories
    Swim Workouts
  7. Tuesday, April 2

    by , April 2nd, 2013 at 07:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 back shooters w/fins @ :40
    -- These were relatively easy to knock off for the first time in a long time.
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    50 EZ

    Main Sets:

    Started with a dolphin kick set from Week #13 of the HIT forum:
    http://forums.usms.org/showthread.ph...13-March-25-31. Except I did not increase the rest interval as specified. In fact, I chose an aggressive interval of :45, which gave it an aerobic component.

    4 x (6 x 25 dolphin kick w/fins @ :45 + 50 EZ @ 1:00)
    2 rounds back, 2 rounds belly
    1 = 10 y fast UW
    2 = 15 y fast UW
    3 = 20 y fast UW
    4 = EZ
    5 = AFAP shooter (9-10)
    6 = EZ

    100 EZ

    4 x through:
    fly/back/breast/free (except I did dolphin kick w/board on the 100 fly)
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    100 @ 200 pace @ 2:00
    100 EZ @ 2:00

    100 EZ

    8 x 25 w/chute @ 1:00
    -- 2 flutter kick w/board, 2 breast, 4 free
    8 x 25 backstroke kick w/fins with med ball held overhead with one arm, other arm at side @ :45
    50 EZ

    Total: 3850


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

    I was kinda tired after the dolphin kick set. The next set was not easy. I think I may opt for a long stretch and recovery swim tomorrow and crank on Thur & Fri. I feel in need of a massage.

    My left knee is still bothering me. I have cut back on the plyos, but I may have to eliminate them entirely. Hopefully, I have enough of a "jumping base" to get me through until LCM Zones in June. Meanwhile, I did order an active wrap ice thingie for the knee. I figure I should at least be icing it, but it's hard to ice the side of your knee. My right elbow is better, but I can tell I still need one more plasma lysing treatment. I think my body will appreciate the break from an exclusive diet of HIT in July and August when I plan to goof off more.

    Still haven't signed up for Zones yet. Need to get Teen Fort signed up too. Hope we have some good relays! Though the traitor Speedo will not be joining us as he is still a non-swimmer.
    Categories
    Swim Workouts
  8. Monday Double, April 1

    by , April 1st, 2013 at 06:32 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 10 min
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    russian twists on incline bench w/25 lb plate, 3 x 25
    explosive glute isolator, 50 x 2 each leg
    extreme angle iso squat w/30 lb DB, 4:00
    total ab machine, 120 x 3 x 15
    resisted track start jumps, 40 x 2 x 10
    low row negatives, 70 x 3 x 8
    med ball slams, 2 x 10
    power wheel roll outs, 2 x 15
    long arm crunches, 2 x 50
    foam rolling, 5:00


    Swim/SCY/Solo:

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    5 x 50 scull @ :15 RI
    5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00
    50 EZ
    2 x (10 x 25 fly @ 100ish pace @ :40 + 100 EZ)
    -- 15 m UW for hypoxic emphasis
    5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00
    50 EZ

    Total: 2400


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

    Got in a double today. The swim was mostly hypoxic/technique oriented, though the 2 x 25 fly weren't slow.

    Interview with Swimming World, part of the April Masters Monday series: http://www.swimmingworldmagazine.com...lie-Livingston. I should have said training solo can sometimes suck!

    Updated April 1st, 2013 at 06:39 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Sunday at Mason, March 31

    by , March 31st, 2013 at 05:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooter w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    1 x 50 AFAP double shooter w/fins, 21 high
    150 EZ
    1 x 50 AFAP breast w/fins, 27 high-28 flat
    150 EZ

    Tried a set from workout #6 of the HIT forum, felt pretty dreadful:
    http://forums.usms.org/showthread.ph...k-14-April-1-7
    6 x 75 IMs @ 100 pace + 75 EZ @ 4:00
    1 = 50 fly + 25 back, break :10
    2 = 25 fly + 50 back, break :10
    3 = 50 back + 25 breast, break :10
    4 = 25 back + 50 breast, break :10
    5 = 50 breast + 25 free, break :10
    6 = 25 breast + 50 free, break :10

    50 EZ
    5 x 50 scull w/agility paddles @ :25 RI
    100 EZ

    4 x 25 AFAP flutter kick w/fins @ :30
    -- tried to hold 12s
    -- was supposed to do more of these, but was cramping so desisted

    50 EZ
    5 x 50 smooth free w/agility paddles, work UWs @ 1:00
    50 EZ

    Total: 3550


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

    Got home safe and sound. But it was a long trip and I didn't get to sleep until after 2:00 am. Was pretty tired today. It is blissful swimming at Mason on the weekend though -- virtually empty.

    My 100 conditioning definitely took another hit on vacation. The 75s were hard. I contemplated just bagging any further work on 100s, but I'll probably keep plugging away with what time is left just because they will likely help my long course 50s in June. My current plan is 2 1/2 weeks hard (including today), rest 4 days for Zones, bump it up 4 days after Zones and then taper for two weeks for Indy.

    What are peoples thoughts on this: Do weights help more for long course or short course?



    Categories
    Swim Workouts
  10. Friday, March 29

    by , March 29th, 2013 at 08:28 PM (The FAF AFAP Digest)
    Short swim @ wall less hotel pool:

    600 EZ
    200 scull
    10 x 50 w/agility paddles
    -- 5 free, 5 evil
    50 EZ
    6 x 25 AFAP + 25 EZ
    50 EZ
    8 x 25 w/chute & paddles
    50 EZ


    ---------------------------------------

    Swim fail! I drove out to the LCM pool in Bridgeport, chauffeured by our family friend who wanted to run on the nearby track. But the pool was closed for a water polo match later that night. Typical of Barbadian think, they thought it was easier to not even bother opening the pool. I was pretty disappointed by this as I think it made a planned sideways week into a backward week. My 100s are doomed to subpar status. Ah well, the vacation has been fabulous and well worth it. One harrowing thing today though. We literally saw a man drown right in front of our eyes on our beach. The surf wasn't as rough as usual, but he seemed to get caught in a rip current. The lifeguard got out to him when he heard the cry for help, but he couldn't be resuscitated when they finally got to shore. Scary to witness. The girls decided the pools were a better option the rest of the day.

    I was pretty sore today from the drylands (some of which I hadnt done in ages) and the wave bashing. But I should be able to rock and roll on Sunday.
    Categories
    Swim Workouts
  11. Ouch! Thursday, March 28

    by , March 28th, 2013 at 06:38 PM (The FAF AFAP Digest)
    Drylands in Primitive Gym:

    low row, 80 x 4 x 8
    leg extensions, 60 x 4 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    goblet squats, 45 x 3 x 12
    Lunges w/20 lb DBs, 2 x 15
    Seated twisters w/25 lb DB, 3 x 25
    long arm crunches, 2 x 50
    Crunches on you ball w/feet on wall, 3 x 15
    alternating hammers w/15 lb DBs, 3 x 25
    RC/scapular, 10 m


    Swim:

    1000 EZ in hotel pool


    -----------------------------------


    Got in the workout before my crash landing today. I was body surfing and must have caught the wave wrong (or it was too powerful). I got flipped and slammed, really hard, into the ocean floor on the mid back right side. Wow, it hurt. Not sure I could have done any free today after that. Immediately gulped 4 Advil and plan to stay on that diet for a couple days. When it happened, I remember thinking "at least it wasn't my shoulder." I'm somewhat worried that I may have bruised some ribs.

    One more day in paradise!

    Updated March 28th, 2013 at 06:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Wed, March 27

    by , March 27th, 2013 at 01:59 PM (The FAF AFAP Digest)
    Ellipse, 45 min
    RC 5 min

    Body surfing, cliff jumping, 1.5 hours

    Swim @ 20-25 yard hotel pool

    300 EZ
    6 x 25 burst + cruise
    75 EZ
    10 x 25 AFAP + 25 EZ
    25 EZ
    10 x 25 w/parachute
    50 EZ


    ----------------------------------

    I felt tired in the hotel pool after my morning fun. I don't have the patience to really do much there either. I may get to the LCM pool one more time, but driving in Barbados is NOT for me! Headed back for round two in the ocean soon.
  13. In Barbados, Sunday & Monday, March 24-25

    by , March 25th, 2013 at 04:46 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapula, 10 min
    Wide grip lat pulldowns, 70 x 3 x 8
    leg extensions, 60 x 3 x 8
    low row, 70 x 3 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    long arm crunches, 2 x 50
    incline crunches w/25 lb DB, 2 x 15
    knee tuck jumps, 2 x 10
    bunny hops over bench, 25


    swim @ hotel pool


    300 EZ
    8 x 25 burst + cruise
    50 EZ
    5 x 50 AFAP breast + 50 EZ
    50 EZ
    5 x 25 AFAP free + 25 EZ
    50 EZ


    Swim/LCM @ Barbados Aquatic Center

    600 various
    8 x 25 UW + 25 EZ
    50 EZ
    5 x 30 burst + cruise
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    100 AFAP backstroke kick
    100 EZ
    100 scull w/paddles
    -- got out to reapply sunscreen
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    50 EZ
    100 scull w/paddles
    4 x 50 free @ 200 pace w/paddles
    50 EZ

    Total: 2650


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

    Yesterday, I hit the gym for a short workout and took a dip in the hotel pool. The gym is quite primitive in terms of weights, but I made do. The pool is approx 20-25 yards long.

    Today, our whole crew ventured out to Bridgetown. With no GPS and actual address it was, er, rather challenging to find the long course pool. Having no sense of direction, I would never have found it myself. And driving on the left side of the road is no easy task! A masters swimmer was running the place, and gave me a Team Barbados t shirt. Apparently, the Red Tide team was here two weeks ago. The pool felt very very long. Long course 50s are like 75s for me, stroke count wise. Between my am romp in the ocean and long course swim, Im bushed. Fortunately, the view from our deck is stunning. Despite constant reapplication of sunscreen my face is somewhat burned.

    I may not workout tomorrow. We're on a catamaran/snorkeling expedition. .

    Updated March 25th, 2013 at 06:11 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. 7 Swims in a Row! Friday, March 22

    by , March 22nd, 2013 at 07:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    200 scull various
    8 x 25 back shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x (100 backstroke kick w/fins, break :10 @ 25 + 100 EZ)
    -- UW 15-20 m each length
    -- @ somewhere between 100 & 200 pace

    5 x 25: dive off side with parachute + 10 fast dolphin kicks & cruise back
    5 x 25: dive off side (no chute) + 10 fast dolphin kicks & cruise back
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- freestyle flip simulation dolphin kicking (rolling from right side to belly)
    100 EZ

    5 x (25 AFAP breast w/fins @ :30 + 25 EZ @ 1:00)
    -- 13s
    100 EZ

    8 x 50:
    odds = scull various w/agility paddles @ 1:15
    evens = free (no paddles), work EVF @ 1:00
    50 EZ

    Total: 3500


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

    Whew, I was tired today after killing it all week in practice. Normally, I would have done a recovery workout, but I opted to work on technique and raw speed since I'm leaving for Barbados tomorrow am. I had planned on going to the gym tonight, but don't have time. I'll probably hit the gym more than usual in Barbados anyway since our hotel has a nice one. I hope I can find the long course pool. It is supposed to be fairly near where I'm staying.

    Off to finish packing! Ready for some sun!
    Categories
    Swim Workouts
  15. Thursday, March 21

    by , March 21st, 2013 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up/Transition:

    600 various
    100 scull
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    100 EZ
    8 x 25 burst + cruise @ 1:00
    150 EZ

    Main sets:

    1 x 100 AFAP backstroke kick, 52 flat (cramped a bit)
    300 EZ

    Did a set from workout #5 on the HIT forum, one that Jazzy gave me ages ago. http://forums.usms.org/showthread.ph...12-March-18-24. I had to modify to only do 5 EZ 50s on rounds #6-8 and 1 EZ after #9 because I was running out of pool time.

    40 x 50 w/fins:
    9 x through, no breaks:
    50 fast @ 100 pace @ 1:00
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat
    So, for example, after the 5th fast 50, you will do 5 x 50 EZ

    -- Did free on the nine fast ones. Before I started, I hoped to go 25s on them. I focused on UWs off the turn and went 24 high-25 flat on all of them. Did backstroke or backstroke kick on the EZ ones.

    4 x 50 scull w/agility paddles @ :15 RI

    2 x (25 AFAP w/fins + 75 EZ)
    free = 10
    breast = 13 (really cramped on this so desisted on the AFAP efforts)
    100 EZ

    Total: 4400

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

    Woohoo! Look at me the drop dead sprinter goes over 4000. I was pretty pleased with the 52 flat in the 100 back, especially after yesterday's 6 x 100 AFAPs. I'm not sure if I've ever gone faster, but probably. Tomorrow is my last day of training before I get on a plane to Barbados. I should do a recovery workout, but may try for some more speed. Really hope I can find the long course pool in Barbados. I can't seem to find an actual address for it.

    My left shoulder is very twitchy today. I have been just dismal about doing my RC/Scapular exercises anywhere but the gym. Need to fix this fast.

    Jeff Commings is interviewing me tomorrow as part of a new series on Swimming World TV called "Masters Monday." Wonder what he will ask?

    Updated March 21st, 2013 at 04:25 PM by The Fortress

    Categories
    Swim Workouts
  16. Wed., March 20

    by , March 20th, 2013 at 04:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    3 x through w/fins:
    100 AFAP stroke, broken for :15 @ 25s
    200 EZ
    100 AFAP kick
    200 EZ

    Did:
    back (47), back kick (52 high)
    fly (47), flutter kick w/board (59 flat)
    breast (55), back kick (54, fighting cramps)

    10 x 25 w/parachute @ 1:00
    2 back kick w/med ball overhead
    2 breast w/agility paddles
    3 free w/agility paddles
    3 back w/agility paddles
    50 EZ

    8 x 50 smooth free @ 1:00
    100 scull
    50 EZ

    Total: 3700


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

    The pool was lovely and empty today. But the parking lot was another story. I had to walk over half mile to get to the pool. I will have to budget time for parking there during the week.

    Did another 100 focus set and it wasn't as dreadful as the last one. I am frustrated by not being able to stay UW as long as usual. I wish my fly was such that I could breath every stroke above water and stay under longer, but that is not to be. I guess I just keep working on the hypoxic element until nationals. I need to sign up! Not sure what to put as my 6th event ...

    Edit: entered (used times from this year for 50s and most recent times for the 100s)
    50 back, 27.80
    50 breast, 33.58
    50 fly, 26.86
    100 IM: 1:04.25 (6th event)
    100 back: 1:02.61
    50 free: 25.21

    I would have put breaststroke as my 6th event, but I'd rather do two events the first day of the meet. Hopefully, the 6th event won't get dropped. But I may sign up for 100 IM at Zones as a back up.

    Updated March 20th, 2013 at 04:58 PM by The Fortress

    Categories
    Swim Workouts
  17. Tuesday, March 18

    by , March 19th, 2013 at 06:47 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 15 min
    explosive leg press, 190 x 3 x 15
    straight single arm pulldown on cable machine, 30-35 x 2 x 15
    straight leg hip flexion, 30 x 2 x 12 each leg
    bicep curls, 30 x 3 x 12
    power wheel roll outs, 2 x 15
    russian twists w/25 lb plate, 25
    lower back machine, 120 x 2 x 15
    med ball slams, 10
    knee tuck jumps, 10
    extreme angle iso squat w/20 lb kettleball, 5:00
    leg abductor, 130 x 3 x 6
    5 min foam rolling
    ?

    Swim/SCY/Solo:

    600 various
    8 x 50 @ :10 RI
    odds = scull
    evens = caterpillar fly drill
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x through with agility paddles & fins:
    100 smooth free or back @ 1:45
    50 EZ kick @ :45
    50 EZ

    Total: 1950


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

    Not sure I listed all the drylands. No iphone with me. It's been a rough day: hit and run at the grocery store with my car (thanks buddy, $1000 deductible), Durango making rumbling noises and in shop with a $2000+ hit and my iphone went dead and couldn't be resuscitated. Fortunately, I have apple care and got a new one. But the cars ... I hate people who smash up your car and don't leave a number and insurance info.

    On the upside, vacation in 4 days!!!
  18. Sunday & Monday, March

    by , March 18th, 2013 at 05:38 PM (The FAF AFAP Digest)
    Sunday Swim/SCY/Solo @ Mason:

    600 various
    5 x 50 scull various @ :10 RI
    50 EZ
    5 x 50 single arm fly @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 free no breather w/fins & agility paddles @ :35-:40
    50 EZ
    6 x 100 @ 1:45
    -- smooth 50 free + 50 back
    50 EZ
    4 x 50 scull
    50 EZ

    Total: 2600


    Monday Swim/SCY/Solo @ Mason

    Warm up/Transition:


    600 various
    100 scull
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main set:

    This is a Rich Abrahams set that I fancy and assigned in Workout #6 of the HIT forum: http://forums.usms.org/showthread.ph...12-March-18-24

    6 x (broken AFAP 100s w/fins + 300 EZ) @ 9:00

    #1-2: 50 @ :20 rest + 2 x 25 with :10 rest @ 75
    #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75
    #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

    1 = fly, 50 (felt like death)
    2 = dolphin kick w/board (out in 26 flat, didn't even look at final time)
    3 = breast, 56
    4 = backstroke kick, 15 m UW, 47
    5 = backstroke, 15 m UW, 45
    6 = IM, 48

    Total: 3650


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

    I drove to Mason for a recovery workout yesterday. So nice -- no kids, no mobbed weekend crowd. Jimby did not accompany me because he felt even more ill after the meet. I fervently hope that I do not contract his GI ailment. I can't take another battering. Got in a HIT workout today, focusing on 100s. Good lord, I just have no cardio right now. The first two were fairly tortuous.

    Tickets to Indy are really steep right now. If they don't come down some, I forsee a drive in my future.

    WRs at Albatross: http://www.swimmingworldmagazine.com...-World-Records

    Updated March 18th, 2013 at 05:46 PM by The Fortress

    Categories
    Swim Workouts
  19. Albatross SCM Meet Report, March 16

    by , March 17th, 2013 at 11:10 AM (The FAF AFAP Digest)
    Jimby, Teen Fort and I journeyed to MD for the annual Albatross SCM meet yesterday. This is my 7th year in a row competing in this meet, and I still love it. I swam better than expected on what is very short rest for me. I just lifted last Saturday.

    50 back, 30.65

    I debuted my new start and felt like I had a fantastic one --- the best part of the race. Had a solid turn and took 16-17 kicks on the second 25. I was told I was perilously close to the 15 m mark. But then my body completely shut down the last 10 meters and I staggered to the wall. It was a close race with the speedy Susan Williams who almost tracked me down at the finish. I surely would have been under my WR of 30.58 with a better last 10 meters. I was a little freaked out by the fade; that has never happened to me before in a 50 back. At first I thought it was just the lack of sprint conditioning from the prolonged Feb. malaise. But I also wonder if the lack of hypoxic training and double shooters played a role. I was UW the full 30 meters and maybe that took a toll. That's what Teen Fort thought. In any event, I was obviously very very pleased with the time.


    50 breast, 37.5? DQ

    I was not recovered for this event with only 30 minutes rest after the 50 back. But I had to give Teen Fort the pleasure of whooping her mommy. I did beat her to the 15 m mark on the start, which was all I was going for. :-) I had major glides at the turn and finish, probably should have short stroked them. I was DQ'd for a one handed touch on the turn. I thought I got my finger tips on the wall before pulling back my left arm to turn, but the official thought otherwise. No big deal. It was a very solid time for me with those glides, but I'll hopefully swim it again before the end of the year.


    50 fly, 29.25, WR:

    I had almost two hours of rest before my 50 fly, which I was very happy about. The final heat of the 50 fly was the fastest I've ever participated in with Erika Braun, Ruth Jones, Susan Williams and Margaret Conze. As Margaret said before the race, it was going to be "a scramble to the finish." We were all under :30. I had a great start. The race went technically well except that I took a breath at the flags with 2 strokes to go. I'm sure I didn't really need that breath, but maybe it helped me spot the wall. The only thing I did differently from the last time I swam this race (tapered 29.5 at this meet last year) was that I spent more time UW on the second 25 with an extra 3-4 kicks. Jim said the whole race looked strong, especially my second 25. My time didn't show up on the electronic timing board and, even thought the timers had me at 29.2, I didn't get excited About the WR until I saw the official time sheet. 41 year old Erika Braun also set a world record in my heat with a 28.1. She was on fire at this meet with a WR in the 50 free as well. Take home lesson for me: it's worth concentrating on more dolphin kicks off the turn on the 50 fly and 50 free.


    50 free, NS

    This was about 25 minutes after the 50 fly. I passed. No desire to do another race and was all tuckered out.


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

    It was a super well run and fun meet as usual. Jimby swam very well despite being "gravely ill." (He actually really is a bit sick this time.) Teen Fort swam well. It was great to see all my PV buddies. I plan on going to Mason for a recovery swim later today.

    Updated March 17th, 2013 at 11:22 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  20. Wed. March 13

    by , March 13th, 2013 at 08:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    600 various
    6 x 50 scull
    -- 3 w/agility paddles, 3 w/o
    50 EZ
    8 x 25 shooters w/fins
    100 EZ
    1 x 50 burst + cruise
    1 x 25 AFAP from blocks at top, 13 (14 kicks) + 125 EZ
    5 x 50 smooth back w/agility paddles
    50 EZ
    4 x 50 scull
    50 EZ

    Total: 2000


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

    Just an easy swim, resting a bit for Albatross. I had a massage late yesterday. Ouch! My quads were sore; I guess I have been working them. Felt a bit sluggish in the water, but that's to be expected.
    Categories
    Swim Workouts