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http://www.usms.org/people/038W8
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Rockwall Aquatic Masters ("RAM")

  1. Nats, Day 2 & 3, July 7-8

    by , July 9th, 2012 at 12:34 PM (The FAF AFAP Digest)
    Saturday:

    50 back, 32.4, WR

    Only one race on Sat, but it was my baby. Thrilled to break my own record and was somewhat surprised. I had a .60 reaction time but uncharacteristically botched the start a bit -- entered the water with my hands crossed instead of in a streamline. That's like a automatic break in the water and I was mentally letting out F bombs. Getting quickly into my SDK helped ameliorate this eror, but I know I lost a couple tenths here. The rest of the race felt good, good tempo and I even swam straight. My tempo slowed down a bit the last 10 meters, showing my lack of sprint conditioning. The only odd part of the race was that I felt like I had water flowing over my face the entire time making it difficult to see and breathe. Some of it was splash from my rapid fire turnover. But some felt unusual. Other backstrokers complained about this phenomenon. Don't know if it had anything to do with the current in the pool or what. If I didn't look that happy on the jumbotron (Water Rat commented on this), it was only because I was gasping for some air and sick of water in my face. 32.4 is my second fastest time ever. I had secretly hoped to be a bit faster, but there is always next time. That's the fate of sprinters -- any small deviation from perfection in the details costs you time. Still, the end result rocked!

    There is a vid of this on my FB page. I need to figure out how to youtube it.


    Sunday:

    50 breast, 39.0, 2nd

    Woohoo! I dropped 1.6 seconds from last year. What a shocker for me with only one little dolphin kick to get me through the race and no walls. I was really pleased when a couple breaststrokers commented that I looked like a legit evilstroker and was getting major forward progress from my undulation. A friend commented that I looked "like a dophin in the water." I guess my evil has improved this year from doing it in practice so frequently. The only technical difficulties were that I was under a tad too long on the start. After my pullout, I was not at the surface, so had to float up and hence was not ahead on the start. My stroke count was also off at the finish and I had to short stroke it to avoid a major glide into the wall. The remaining area that needs improvement is my whip kick. But I likely will just continue to fake and not work on that much.


    50 fly, 30.4, under previous NR of 30.7

    I knew going into this race that Lisa Dahl would be tough to beat. I'm not sure I've ever beat her in 50 fly LCM and she was on fire this meet. Kudos to her. My strategy was to go the entire first 15 meters underwater and try to hang on. I've never done that before on the 50, but thought it would save my arms. Very helpful that there was a marking at the bottom of the pool so I knew exactly when to breakout. As I knew would happen, I tightened up the last 5 meters. But the real problem was that I didn't hit the wall right. I was forced to glide in while Lisa slammed the wall. I think I lost on the last stroke; it was a Cavic-Phelps type situation. I thought I would be rather heartbroken about this. But, no, I was phlegmatic. You win some and you lose some in the world of sprinting. I believe 30.4 is my second best time and best textile time. (29.6 with the Jaked being my fastest ever from 2009). And 30.4 is vastly better than the 31.5 I swam last year at Auburn. I just needed more juice. Still, no one can be bummed about swimming under a Laura Val NR. And I believe only 1 person swam faster in the 40-49 age groups.


    ++++++++++++++++++++++++++++


    Thoughts on Omaha:

    -- The pool and facility were fantastic. The arena setting meant ample seating. The warm down pool was fantastic with blocks in a couple sprint lanes to practice starts. And the jumbotron and cameras were pretty cool. There did seem to be a slight current in the pool. And you could often see ripples in the water, especially in the end lanes.

    -- Much fun to be had hanging with friends, watching the racing and meeting some of my HIT peeps.

    -- I am a short course swimmer. My best stroke is dolphin kick and long course deprives me of this weapon. My actual long course times are just flat out slower than my converted short course times.

    -- I am really growing to hate the 15 meter rule. My dolphin kick has improved so much that I could maintain speed much further. Not that I'd like to go 50 meters UW, but I think 25 would be just dandy. I was bummed to have to come up in both fly and back this meet.

    -- Because I am a kicker and turner, I MUST train long course to be at my best in long course. Long course feels like a different sport to me and there is a vastly bigger aerobic component. Not that I would need to do IG in practice, but the workouts I did after Greensboro did not prepare me adequately. And I was really negligent in not doing any lactate tolerance sets. I'm not sure about next long course season. There may always be a conflict between Lil Fort's track practices and NVSL meets and me training at Mason in the summer ... I'm not sure solo training at Rockville more often really would be enough either.

    -- Greensboro and Omaha were just too close in time. I was uninspired for a few weeks after Greensboro and lost key training time. And I was never as sharp in May and June as I was from Jan to April in practice.

    -- I did achieve my goal of swimming faster this year than last year at Auburn.

    50 free: 29.6 --> 29.2
    50 back: 32.5 --> 32.4
    50 breast: 40.6 --> 39.0
    50 fly: 31.5 --> 30.4

    And I had been concerned that I wouldn't be able to do that after my last week of taper power outage hell. Looking at the times, I was definitely best on Sunday. Somewhat unusual for me. I felt out of sorts on Friday and better as the weekend progressed. I was even ready to do a 100 back when the meet ended. And I am contemplating going out to UMBC next weekend to pop one in on Sunday.

    -- With the improvement in my breaststroke in the last year, I really feel like I am a four stroke swimmer now. Thank you fins and all those fast hand drills!

    -- Overall, I give myself a B+. I would have given myself an A- if I hadn't scratched my 100 back split in the 200. But I was too tired to do it after 50 free and not mentally prepared. I should know never ever ever to sign up for back to back events at Nationals.

    -- I got home at 3:00 am last night. Re-entry is apparently my 6th event.

    -- Bring on short course! But not until I've goofed around for a while.

    Updated July 9th, 2012 at 04:08 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  2. LCM Nats Day 1

    by , July 7th, 2012 at 10:45 AM (The FAF AFAP Digest)
    50 free, 3rd, 29.29

    Just swam the 50 free today. It felt rough and choppy, and I tightened up the second 25. But having not trained any sprint free, I didn't expect anything different. And I was pretty happy with the time. It equals my best textile suit time from some years ago. I've only gone sub 29 (3 x in Indy) with my B70. If the results from Worlds and Nats stand, this time will put me #4 in the FINA rankings. I'll take it!

    I did not take the 100 back however. I was tired after 50 free and didn't have enough time to recover and wrap my brains around 4 lengths of the pool. I also don't feel great in the water. Last week's fiasco and missing a couple days in the pool definitely threw me off. But I still think 50 free was a good "get the cobwebs out swim.". And I'm psyched for 50 back today. I tried a couple more starts in the afternoon, which felt great. I'm using the higher bar and putting 1/3 of my feet out of the water. Love FINA walls for backstroke starts. I also got a quick massage to loosen up my back.

    Forum/masters dinner tonight at Vivace if anyone wants to join!
  3. Thursday, July 6

    by , July 5th, 2012 at 08:46 PM (The FAF AFAP Digest)
    Everything went smoothly on the trip to Omaha! Got to the pool before 5:00. The comp pool wasn't an option because the meet was way off schedule. No matter because the warm up pool was divine. I stayed in the 25 meter lanes and just loosened up, no more than 500. Did four starts on the wedge blocks using setting #2. So much more power! Not as sure about the backstroke starts ... There are two choices for hand position -- one higher and one lower than I'm used to. I probably go with the high one. Those FINA walls are slippery.

    I'm happy just to feel a glimmer of excitement. The power outage was a real joy sucker. I'm ready for another good nights sleep since the 50 free isn't until 11:55 tomorrow.
    Categories
    Swim Workouts
  4. Wed., July 4

    by , July 4th, 2012 at 03:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    1100
    4 bursts and a build 25, rest easy

    15-20 min RC & stretching


    ++++++++++++++++++++++++++++

    Still feeling somewhat discombobulated. For once, I'm glad my best events aren't on day one of the meet. I think I'm going to need a "get the cobwebs out" swim. 50 free is my first event. I expect that to feel somewhat rough as I've not done any sprint freestyle in practice at all. Or any freestyle really.

    I did check in for the 200 back. Off to start packing!
    Categories
    Swim Workouts
  5. Tuesday, July 3

    by , July 3rd, 2012 at 04:14 PM (The FAF AFAP Digest)
    Swim/SCY/Next to Speedo:

    450 various
    8 x 25 shooters
    4 x 50 fly drills
    4 x 50 burst + cruise
    50 EZ
    2 x (25 up tempo + 25 EZ)
    100 back EZ

    Total: 1300


    Acupuncture, 45 min


    RC/Stretching/Foam rolling, 30 min

    Planning to do this soon.


    +++++++++++++++++++++++++++++


    I am really really looking forward to sleeping in my own bed tonight. I was on a mattress on the first floor of our house last night. (My bedroom is on the third floor, which was an oven.) The house is finally cooled down now though. I don't feel very good in the water, but that's probably from being so tired. Right now I'm just trying to stay mentally positive in the face of a compromised taper. It's hell when life gets in the way of life!

    It was very nice to see Speedo today. Why, he barely looks like a swimmer anymore now that he's a multi sporter. I tried to goad him into a 100 free for time, but he was having none of it. He was talking smack about doing the 200 IM at the Hains Point meet. I tried to warn him about the the lack of fly and breast turns, but he is embracing being a show pony in a niche market.

    I've tried twice to go to the grocery store after throwing out two fridge/freezers full of food, but there were no parking spots. So I remain in the AC waiting for the rest of my family to get back home.
    Categories
    Swim Workouts , Yoga
  6. Still Powerless, Monday July 2

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

    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.

    Monday:

    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.
    Categories
    Swim Workouts , Yoga , ART
  7. No Power, Sat & Sun

    by , July 1st, 2012 at 01:02 PM (The FAF AFAP Digest)
    Disaster struck Friday night. A strange storm barreled through northern Virginia leaving over 2 million without power. I'm in day three of no power. And there is no fix date for my area listed on the website. We are simultaneously getting a heat wave. I haven't slept for two nights because of heat. (All hotels in a 2 hour radius at booked.). Got up to take cold showers twice in the middle of the night. I've heard estimates of 5-7 days ... I may just have to drive up to Pittsburgh where friends have power if this persists. I'm having a hard time wrapping my brain around Nationals if I can't sleep. I don't really want a repeat of day one at Greensboro. That was not fun.

    My gym and all pools are closed. Saturday was the first time I remember an NVSL meet ever being cancelled. But another Sport & Health member club is open. I swam 1400 meters there yesterday and did 30 minutes of RC and stretching. Will do the same today.

    Keep your fingers crossed for power!
    Categories
    Swim Workouts
  8. Thursday & Friday, June 28-29

    by , June 29th, 2012 at 05:10 PM (The FAF AFAP Digest)
    Thursday:

    RC/scapula exercises, 20 min

    Acupuncture/Cupping, 45 min


    Friday:

    RC/Scapula exercises, 20 min

    Yoga/Stretching/Foam Roller, 30 min

    Swim/SCY/Solo:

    500 various
    10 x 25 shooters w/fins @ :40
    5 x 50 burst + cruise @ 1:30
    50 EZ
    12 x 25
    odds = up tempo @ :30
    evens = EZ @ 1:00
    100 EZ

    Total: 1500


    +++++++++++++++++++++++++++++

    Pretty dull last couple days. Taper workouts are so mindless. And they're so short I never have any sense of whether I have "easy speed" and hence don't bother worrying about it. Taper b*tchies have not made an appearance either. Maybe I'm too happy watching all the swimming and track & field. And now I get to be deliciously lazy with only Fort Son at home. I'm also not stepping foot outside except when necessary. It was 103 when I was driving home from the pool.

    Just had a chuckle hearing Rowdy misstate the rule on when you can take the dolphin kick on breast. lol

    Updated June 29th, 2012 at 05:16 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  9. Wed., Jun 27

    by , June 27th, 2012 at 04:06 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Rockville

    500 various
    4 x 50 fly drills
    8 x (25 UW dolphin + 25 easy kick)
    6 x 50 burst + cruise
    6 x (25 up tempo + 25 EZ)
    -- 2 free, 2 breast, 2 back
    2 x (25 AFAP dolphin kick + 75 EZ)
    50 EZ

    Total: 1950 m

    +++++++++++++++++++++++++++++

    That's probably my last LCM swim. It's not worth the commute for a 1500 swim. Today I was stuck on the beltway (accident) forever.

    I also plan to do some RC exercises and foam rolling tonight. I finally tried on my 2XU compression top that I want to use at Nats. Water Rat was right -- really really difficult to get on. It's a two person job.

    Looking forward to more trials coverage tonight. I doubt they'll show the semi-finals with only an hour allotted. Teen Fort is rooting for an old boyfriend in the finals of the 100 back.

    Meanwhile, I have a very lazy weekend ahead! Mr. Fort and Lil Fort are heading up to NY to visit relatives. Teen Fort is at the Princeton rowing camp (she is now besotted with the campus). So it's just Fort Son and me. With the Tour starting up, I foresee serious coach time.
    Categories
    Swim Workouts
  10. Tuesday, June 26

    by , June 26th, 2012 at 09:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    10 min RC exercises

    600 various

    20 x 25 shooters w/MF
    8 belly DPK (5 kicks) @ :40
    8 back DPK (5 kicks) @ :40
    4 twirling @ :45
    50 EZ

    4 x 50 fly drill
    4 x 50 smooth back
    4 x 50 breast drill
    100 EZ

    4 x 25 long breast pullouts
    100 EZ

    Total: 1750? I thought I did 2000, but can't remember what else I did. Taper senility ...

    15 min hottub


    Massage, 75 min


    ++++++++++++++++++++++++++++

    Really tough day today -- slept in, easy swim, massage and OT viewing. I think I will venture out to Rockville for possibly my final LCM swim. It's supposed to be sunny and mid-70s tomorrow and then descend into a heat wave later in the week.

    I was bummed to see Coughlin die so badly in the last 25 of the 100 fly. I hope the same thing doesn't happen in the 100 back, but it may.

    As I mentioned on the HIT forum, I found this article about the wedges on the FINA starting blocks: http://www.usaswimming.org/ViewNewsA...=4340&mid=8712. Since I'm pretty flexible, I may try starting out at setting 1. My flight is supposed to arrive at 3:46 pm on Thursday so I should have time to try a couple starts that night. I don't want to do too many, but I'd like to feel comfortable.

    Updated June 26th, 2012 at 09:54 PM by The Fortress

    Categories
    Swim Workouts
  11. Monday, June 25

    by , June 26th, 2012 at 10:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    8 x 25 shooters @ :40
    6 x 50 fly drills

    Main Sets:

    w/fins:

    4 x 25 burst + cruise @ 1:00, fast hands
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on back
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on belly
    50 EZ

    8 x 25
    odds = up tempo free @ :30 (11 high-12 flat)
    evens = EZ @ :45
    50 EZ

    8 x 25
    odds = up tempo back @ :30 (11 high)
    evens = EZ @ :45
    50 EZ

    1 x 50 back @ 100 pace (24)
    200 EZ

    1 x 50 fly AFAP (23 mid, slowish, bad breakouts)
    200 EZ

    Total: 2600


    Acupuncture, 45 min


    ++++++++++++++++++++++++++++


    Summer is feeling even busier than the school year. I was swamped yesterday with appts, kid stuff and a Monday night meet to officiate. Lil Fort has decided she likes backstroke. I was on a media blackout all day so I could come home and watch the swim and track OTs on the DVR. I must admit I was rooting for Lochte, and it's unclear what Phelps can do to beat him in London.

    10 more days until Omaha. I'm really too busy to think much about taper or how I feel in the water (not sharp yet). Probably a good thing I guess. Plus, I don't have the same expectations in LCM where, unlike Water Rat, I have no aerobic conditioning. Hopefully, I've dragged myself out to Rockville a sufficient amount so that LCM doesn't feel utterly foreign.

    My shoulder feels decent today. And I'm looking forward to a deep tissue later.
    Categories
    Swim Workouts
  12. Sunday, June 24

    by , June 24th, 2012 at 05:43 PM (The FAF AFAP Digest)
    Saturday:

    30 minutes of RC and foam rolling


    Sunday:

    25-30 minutes RC/scapula exercises

    30 minutes yoga/foam rolling

    1000 EZ swim


    ++++++++++++++++++++++++++++

    Just more recovery this weekend (as is typical of all my weekends). Only 11 days until Omaha, so I will be shifting into mega rest. Looking forward to a deep tissue massage on Tuesday. Hoping that may help the shoulder as well. It is somewhat odd to go backward once you're 3 sessions into PRP (at least that was my prior experience). I hope, god forbid, I haven't done something new and different to my shoulder or exacerbated the small labral tear.

    I'm having a blast gorging myself on OT TV viewing in various sports! Tonight more track and field.
    Categories
    Swim Workouts , Yoga
  13. Friday, June 21

    by , June 22nd, 2012 at 08:43 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Rockville:

    Warm up:

    700 various

    Main Sets:

    8 x (25 UW + 25 easy kick)
    -- 4 belly, 4 back

    5 x 100 smooth backstroke

    2 x (25 AFAP swim + 25 EZ)
    50 EZ

    2 x (25 AFAP dolphin kick + 25 EZ)
    50 EZ

    1 x 50 AFAP fly
    3 x 50 EZ

    1 x 50 AFAP fly
    3 x 50 EZ

    Total: 2300


    +++++++++++++++++++++++++++++

    Had to swim solo today because I had to travel to Rockville early. Summer swim league events are interfering with my life! And the first A meet of the season is tomorrow am. Poor Teen Fort. Her flight back from rowing camp is delayed 5 hours, and she hasn't touched water in awhile. Lil Fort is all excited.

    Swimming was a bit of a challenge today until the AFAP efforts. There were a plethora of very slow long course breaststrokers. Makes it hard to do backstroke.

    Updated June 22nd, 2012 at 08:55 PM by The Fortress

    Categories
    Swim Workouts
  14. Thursday, June 21

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

    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

    Categories
    Yoga
  15. LCM Wed, June 20

    by , June 20th, 2012 at 05:27 PM (The FAF AFAP Digest)
    Swim/LCM w/Susan @ Rockville:

    Warm up:

    500 various

    8 x 50
    odds = 25-45 m UW on back + cruise
    evens = 25 UW on belly + fly or breast drill

    Main Sets:
    -- w/fins
    -- all on chatty sprinter interval

    5 x 100 smooth backstroke

    3 x (50 AFAP + 100 EZ)
    back, breast, back kick

    50 EZ

    1 x 50 back @ 100 pace

    150 EZ

    Total: 2000


    RC exercises, 20 min


    ++++++++++++++++++++++++++++

    Nice dip in a cool pool on a ridiculously hot day! Now I'm off to a S&T clinic. I resent having to go to those every two years. Such a waste of time.
    Categories
    Swim Workouts
  16. Tuesday, June 19

    by , June 19th, 2012 at 09:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    24 x 25 shooters w/MF @ :35-40
    -- 8 back, 8 belly, 8 twirling

    Main Sets:

    Fly drill set:
    3 x through w/MF
    50 chest press fly @ 1:00
    50 caterpillar fly drill @ 1:10
    50 dolphin kick on back @ 1:00
    50 single arm fly @ 1:00

    50 EZ

    3 x
    8 x (25 up tempo swim @ :30 + 25 EZ @ :45) w/fins
    50 EZ between rounds
    round 1: free, 12 high-13
    round 2: breast, 14 high-15
    round 3: back, 12 high-13

    Total: 3200


    Acupuncture/Cupping, 45 min


    ++++++++++++++++++++++++++++

    I messed up and did 3 rounds on the last up tempo set instead of 2. I've ruined my taper! Not really, but I thought it was funny that I forgot what I had planned.

    Still struggling with sleep and shoulder pain. I knew those 5:45 am wake up calls last weekend would cause me to wake up early for awhile. Not sure why my shoulder is protesting so much. It was much better for awhile after Greensboro Nats. I wonder if it's at all related to dropping upper body weights? I hope I've just been sleeping on it wrong. And I suppose it could be inflammation from the PRP. As a precaution, I went back to acupuncture today and will do a few more sessions before Omaha. I would prefer not to be in pain (again) for another nationals. 2+ weeks to go.

    I'm much happier with the timeline for my events at Omaha than at Greensboro where I had the first non-distance event every day.

    50 free: 11:55 am
    200 back (100 split): 1:05 pm
    50 back: 2:05 pm
    50 breast: 11:00 am
    50 fly: 2:50 pm

    I think I'm going to take a couple weeks off from the pool after Omaha.

    Off to do more RC exercises.

    Updated June 19th, 2012 at 09:39 PM by The Fortress

    Categories
    Swim Workouts
  17. Monday, June 18

    by , June 18th, 2012 at 04:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters on back w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    3 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    round 1 = dolphin kick on belly, 10/12/14/16/18 kicks fast + cruise
    round 2 = breast, 4/5/6/7/8 strokes fast
    round 3 = dolphin kick on back, 10/12/14/16/21 kicks fast
    -- did a 25 AFAP on the last one, high 8-9 flat
    50 EZ between rounds
    -- had a mini break in there to commiserate with another masters swimmer b/c a noodler was complaining about splashing
    -- wanted to do one round free but my shoulder hurt

    25 EZ

    1 x 50 fast backstroke @ 90%/100 pace from blocks, rolling start
    -- 29 high 30 flat
    -- was pissed at myself that I spaced out and only did 14 SDK on the second 25
    200 EZ

    1 x 50 AFAP backstroke from the blocks, rolling start
    -- 28 high-29 flat
    175 EZ

    1 x 50 AFAP dolphin kick w/board & fins
    -- 24 high
    200 EZ

    Total: 2950

    30 minutes RC/scapula exercises


    ++++++++++++++++++++++++++++

    I took the main sets from Workout #5 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20856"]U.S. Masters Swimming Discussion Forums[/ame]. I'll do #2 tomorrow and either #1 or #3 on Wednesday.

    I'm rather annoyed that my shoulder feels worse the last couple days than after PRP last week. (Banging head against wall.) I feel like I can't miss even one day of RC exercises without consequences. I also slept on my shoulder and tossed some last night, never helpful, and maybe why it hurts.

    I've been so busy lately that I didn't really realize it was taper time until I had to post the HIT workouts. With this workout down, only 17 days to go!

    Updated June 18th, 2012 at 10:45 PM by The Fortress

    Categories
    Swim Workouts
  18. Sunday, June 17

    by , June 17th, 2012 at 09:36 PM (The FAF AFAP Digest)
    Gym:

    RC exercises, 25 min

    -- Skipped these for 2 days and my shoulder could feel it. Grr.

    Stretching/Yoga, 35 min


    +++++++++++++++++++++++++++++

    That was it. That was absolutely all I could squeeze in this action packed weekend. Don't feel rested though, the opposite actually from lack of sleep. The weekend was all about Lil Fort (track champs and soccer tournament) and Mr. Fort (father's day). Lil Fort ran 2 PRs, grabbed a gold medal in the 3000 and qualified for Nationals in late July. She has a lot of endurance for someone who doesn't really train. I guess that's the way it should be at her age.

    No rest for the weary. Our 6 week summer league season starts in earnest tomorrow with our first meet. However, it will be a quieter week around the house with Teen Fort shipped off to rowing camp in Boston.
    Categories
    Uncategorized
  19. Friday, June 15

    by , June 15th, 2012 at 03:37 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville w/Julie

    Warm up/Transition:

    400 various (Julie lapped me again)

    8 x (50 kick + 50 swim or drill) @ short rest (!) Julie didn't even lap me on these!
    -- 15-20 m UW on the kick

    Speed Sets:

    Julie's Ironman watch wasn't working and mine needs a new battery, so no times. Not really a big deal.

    4 x 50
    -- fast 25 UW + 25 easy backstroke kick

    8 x 50
    odds = fast @ 100 pace (2 back, 1 br, 1 free)
    evens = EZ

    4 x 50
    odds = AFAP fly
    evens = EZ
    -- second one was slower; I didn't take enough rest and needed to do more than an EZ 50 inbetween these AFAP efforts
    150 EZ

    1 x 100 AFAP back
    -- first length was pretty straight
    -- second length I moved over to the left to avoid a noodler, but kept crashing my hand into the lane line and moving around
    150 EZ

    2 x 50 w/parachute
    -- 1 br and 1 free
    50 EZ

    Total: 2550


    ++++++++++++++++++++++++++++

    It was a gorgeous day to swim outside. Sunny, high 70s and the pool water was nicely chilly. There was even a brief Muppet sighting. That's a fair amount of long course sprinting, so I may be tired later, especially after yesterday's AFAP efforts. Probably won't do much this weekend except maybe a 30 minute recovery swim and some stretching. Lil Fort has the Potomac Valley USTAF Association Champs and a soccer tournament. Poor thing, she's a little nervous (for the former). Both her events area at 8:00 am Sat and Sun in Md.

    May try to stretch and do RC later.

    Awaiting the 100 back results from Worlds ... real time results seem behind. I am sighing, of course, that the 50 and 100 back were left for the end of the meet ...

    Updated June 15th, 2012 at 05:46 PM by The Fortress

    Categories
    Swim Workouts
  20. Thursday, June 14

    by , June 14th, 2012 at 04:13 PM (The FAF AFAP Digest)
    Swim/SCY/next to Speedo:

    Warm up:

    600 various
    12 x 25 shooters
    5 x 50 caterpillar fly drills
    5 x 50 torque drill w/paddles
    chatting

    Speed sets:

    12 x 25 burst + cruise @ 1:00
    -- 6 dolphin, 6 fast hand drills
    100 EZ

    1 x 50 AFAP fly w/fins
    -- 23 flat, saw a glimmer of a 22
    200 EZ

    1 x 100 AFAP backstroke kick w/fins
    -- 51 low
    -- Speedo went with me. Did free -- 53
    100 EZ
    chatting

    1 x 50 AFAP breast w/fins
    -- 28 mid
    -- ugh, should have warmed down more after the 100 kick, cramped a bit
    150 EZ

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

    hottub, 10 min

    Total: 2550


    ART, 30 min:

    Hadn't been in ages. Had him work on my calves, which have been cramping quite a bit lately. He is booked solid lately. Have to wait a month for an appt now. But he said he would sneak me in at the end of the day a few days before Nats for a tune up.


    +++++++++++++++++++++++++++++

    It was great to see Speedo, fresh off his xterra tri and already talking smack about another one in August. Maybe we need more goofy looking people cheering us on at swim meets.

    I was planning to do more today. But it is probably just as well as I'm planning to swim LCM with Susan tomorrow and want to do some race pace work.
    Categories
    Swim Workouts , ART