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Swim Workouts

  1. Wed., Sept. 28

    by , September 28th, 2011 at 08:09 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 fly drills
    6 x 25 shooters
    4 x 25 scull
    4 x 25 burst + cruise

    Main Sets:

    6 x broken 100s + 150 EZ @ 5:00
    -- @ 100 race pace
    -- broken at 25s for :15

    1-3 backstroke, no fins
    -- went 1:05s on all three
    -- 16, 16, 16, 17 on the 25s
    -- 14, 13, 13, 12 kicks off walls

    4-6 fly w/fins
    -- went :56 (too cautious), 52, high 51
    -- splits: #4, all 14s; #5, all 13s, #6 12, 13, 13, 13
    -- fly felt strong and smooth after weeks of feeling like crap

    -- definitely gasping for breath at the end of all 6, but the backstroke 100s felt harder.

    4 x 25 free w/parachute & paddles

    100 EZ

    Total: 2950

    Bikram, 90 minutes

    A very unusual occurrence -- Lil Fort got a ride both ways to swim practice with the 2 families we carpool with. So I am heading off to the 8:00 pm bikram class in 20 minutes.


    I slept terribly last night (thunderstorms and other issues) and my legs were somewhat tired from yesterday's kicking. So I did not have high hopes for this workout. Nonetheless, I was fairly pleased with the broken 100s and liked the set. Next time, I may bump the rest down @ the 25s down to :10.
    Swim Workouts , Yoga
  2. Tuesday, Sept. 27

    by , September 27th, 2011 at 07:55 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    5 x 50 single arm

    Hypoxic/MF Sets:

    25 x 20 shooters w/MF
    5 each -- back/belly/left side/right side/360 twirling

    8 x 50 breast w/MF @ 1:15
    -- long pullouts

    3 x 100 shooters w/MF @ 2:30
    -- only breathe between flags and wall with quick flip
    -- hard!

    6 x 50 shooters w/MF @ 1:30
    -- 1 quick breath at turn

    100 EZ

    20 x 25 1 breath free w/paddles @ 15 RI

    100 EZ

    Total: 3150


    Was sore from yesterday's weights, so did a hypoxic/kick/recovery type workout today. I am hoping I will have the willpower to stretch later. I'm normally fairly disciplined, but I hate stretching even though I know it's good for me. I"m better with the foam roller and the stick. Planning to nick a chowmi set tomorrow.

    Here's a couple interesting articles from Swimming Science:

    resisted swimming: For me, it's worth it to increase force output because I already have a high stroke rate.

    ankle flexibility:

    efficacy of PRP:

    Many other articles, some about drylands, on their FB site.

    Updated September 27th, 2011 at 09:55 PM by The Fortress

    Swim Workouts
  3. Sept. 25-26

    by , September 26th, 2011 at 05:16 PM (The FAF AFAP Digest)

    Bikram, 90 minutes

    In case someone missed PWB's comment ... Here is a vid explaining why Texas women use bikram in their training:

    Swim: 30 minutes slow



    RC exercises
    HS hi row, 110 x 3 x 20
    skull crushers, 40 x 3 x 15
    assisted dips (20 lb assist), 1 x 10, 2 x 8
    Cavic horizontal fly raise, 3 x 30
    abductor machine, 120 x 3 x 10
    explosive leg press, 270 x 2 x 10, 290 x 1 x 10
    lower back machine, 120 x 2 x 15
    box jumps, 10
    knee tuck jumps 2 x 10
    standing jumps from track start position, 10
    med ball slams, 5 minutes


    Warm up:

    600 various
    6 x 50 single arm fly
    6 x 25 shooters

    Speed Sets:

    4 x 50 done as:
    -- standing broad jump from side of pool to bottom, squat jump off bottom dolphin kicking hard, fast eggbeater kick to mid-pool and then cruise to wall. when hit the wall, 10 second AFAP flutter kick, then right into backstroke start and fast dolphin kicks to 15 m, then cruise in.
    -- very hard

    100 EZ

    Pyramid 50 frees @ 2:00
    AFAP breakout & 3, 5, 7, 9, 11, 9, 7, 5, 3 fast strokes + cruise

    100 EZ

    8 x 25 w/fins & parachute
    -- burst dolphin kick to 15 m and cruise

    100 EZ

    Total: 2300


    Feeling pretty tired after today's effort, which was just about power and top speed. Forgot to bring something to munch on in car between workouts. Felt it some in the pool.

    Had a trying weekend. Teenage daughters are a huge pita.
  4. Block Bliss, Friday, Sept. 23

    by , September 23rd, 2011 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    -- The blocks were in at Mason, , so I threw out my planned workout and did fast race pace swims off the blocks. I was so anxious that I had to force myself to warm up first!

    Warm up:

    600 various
    4 x 50 single arm fly
    8 x 25 shooters w/fins
    4 x 50 burst 15 + cruise (2 free, 2 dolphin)
    50 EZ

    Speed Work:

    6 x 25 fly off the blocks @ 100 pace + 25 cruise back
    -- working on # kicks to the 15 & breakouts
    -- 11-12 kicks is safest for 100 pace depending on depth of start
    -- took my time on these

    100 EZ

    2 x 25 AFAP backstroke from blocks
    -- high 13, 14
    -- cramped on 2nd one
    -- 25 EZ after each and float around
    -- not as fond of backstroke starts in practice b/c my feet are in a different position than at meets (toes above gutter so I don't slip)

    100 EZ

    2 x 50 fast from blocks + 200 EZ
    -- did fly-back
    -- went mid-high 29 on first one @ 100 IM pace
    -- second one Coach Cheryl (who was working out in the next lane) joined me. I went low 29 and she went high 29. Though she rarely competes, she is very speedy.

    3 x 50 off blocks
    -- breaststroke start + cruise back
    -- legs tired, so decided to stop starts

    50 EZ

    8 x 25 free w/paddles & parachute
    -- Coach Cheryl also tried the parachute and like it b/c it forced her to sprint to avoid sinking.

    100 EZ

    Total: 2850


    No, I did not use fins from the block! Though I have seen USAS teams do this. I was pretty happy with my efforts. As I recall, I took my last 100 IM out in 28.7, so this was a good practice time with a regular suit. I may drag out my B70 and use that off the blocks next week. From now on, everything on Friday is off the blocks + mega rest. So psyched!

    I did all my starts today "race club style," i.e., like the one adopted successfully by Water Rat at Auburn. To my surprise, despite the slingshot, I was getting through the hole very well until the end. I'm just not sure if the arms swooping from the side thing makes me slower off the blocks. Will try my usual start next week to compare.

    I'm liking my schedule the last two weeks:
    M = speed + weights
    T = aerobic + hypoxic
    W = lactate
    Th = weights
    F = speed
    -- The only flaw was not getting yoga in so far.
    I want to get one team practice and one bikram session in this weekend.

    My only slight peeve of the day was that after getting an amazing unprecedented night's sleep on Wed., I slept not a wink last night. Just tossed and turned. No idea what happened there.
    Swim Workouts
  5. Wed. Sept. 21

    by , September 21st, 2011 at 05:48 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/MF, exaggerating up and down motion
    5 x 60 -- dive from side, 12 dolphin kicks @ 100 pace to 15 + fly breakout, cruise back

    Lactate Set:

    4 x 75 best average @ 1:30
    -- did dolphin kick on back w/MF
    -- 13 quick kicks per length, then on top of water
    -- went 39, 39, 38, 39
    -- really hard on 1:30. the lack of O2 and hard effort is a beastly combo
    150 EZ

    3 x 75 best average @ 1:45
    -- IM: fy/back/breast w/fins
    -- went 50, 48, high 47-48
    -- kicked harder on last 2
    150 EZ

    2 x 75 best average @ 1:30
    -- did flutter kick w/board for the sole purpose of being able to breathe
    -- went 44-45, 46-47
    150 EZ

    1 x 75 best average
    -- did fly, went :43
    -- had cramp in right calf
    150 EZ

    Total: 2800


    Ouch. Lactate sets are hard to do on your own too. Maybe all of swimming is hard to do OYO unless it's a quickie sprint workout. Stole this set from Jeff Comming's blog. Not swimming tomorrow after 3 really solid workouts in a row. Meeting up with Jazzy for weights at noon.

    Trying to stay calm ... trying to stay calm. Had the only hair disaster of my life. Went in for zapping of gray + cut as a golden blonde. Came out an entirely different dark color. The only conclusion we could reach was that the bottle was defective or mislabeled. Really not a happy camper at the moment. Going in for some damage control tonight while Lil Fort is at swim practice. Argh!!!
    Swim Workouts
  6. Tuesday, Sept. 20

    by , September 20th, 2011 at 07:22 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 fly drills
    8 x 25 shooters w/MF

    My Version of a 100 Fly Set:

    15 x 100, done as:

    5 x 100 broken shooters w/MF
    -- all UW
    -- broken 10 seconds at each 25
    -- 3 @ 2:30, 2 @ 3:00
    -- not easy

    200 EZ

    5 x (100 broken fly w/fins + 100 EZ)
    -- only 6 SDK off walls
    -- broken 10 seconds each 25
    -- easy speed fly a bit slower than 100 pace
    -- no interval, that wasn't the point
    -- baby steps

    200 EZ

    5 x 100 free w/paddles @ 1:30

    200 EZ

    Total: 3700


    Was tired after yesterday's double, but not flattened. Felt good enough to get in some yards geared toward my 100 fly. Considered going to bikram late tonight, but I think I might be "overdoing," so just stretched instead.

    I was very lucky to dodge a lanemate today since I swam during lunch hour. I think the MF discouraged some. One women had the gall to try to ask me about it on one of my precious 10 second breaks. Do they not see I am breathing hard and looking at the clock? I completely ignored her, really had no other choice.

    It has been so long since I last did a real aerobic set (I usually get them in LCM over the summer), that I'm wondering if I have lost my ability to do one ... Though my heart rate was up on everything today. :-)

    Updated September 20th, 2011 at 10:09 PM by The Fortress

    Swim Workouts , Yoga
  7. Phoenix, Sept. 19

    by , September 19th, 2011 at 08:43 PM (The FAF AFAP Digest)

    RC exercises
    HS hi row, 110 x 3 x 20 (+10)
    push press, 40 x 2 x 15
    explosive leg press, 250 x 2 x 10 (+20)
    squat jumps w/45 bar, 15*
    altitude drops from highest box (42 inch), 2 x 10
    EA step ups w/20 lb DBs, 10
    EA iso squat w/20 lb DB, 5:00
    EA bicep hold w/8 lb DBs, 1:30 (couldn't find 5 lb DBs)
    EA push up hold, 1:30 (+ 30 sec)
    med balls slams, 5:00 or so
    -- 15 floor slams, 15 overhead slams, 15 rotational twist slams, 15 reverse overhead throws, something else

    * This is the squat machine I attempted to do squat jumps on (and have previously): Today, I was kicked off by a trainer b/c it is a "trainer only" machine. Incredible BS.

    ** I saw on Jeff Commings blog that he recently did 4 x 20 box jumps. Holy crap!


    Warm up:

    800 various

    10 x 25 back shooters

    Sprint Sets:

    6 x (4 x 25)
    1st 25 = burst 15 + cruise
    2nd 25 = burst 15 +cruise
    3rd 25 = easy
    4th 25 = fast 25
    50 easy between each round

    Rounds: fly, back, breast, free, dolphin kick on stomach, dolphin kick on back
    -- on fly, just did easy speed
    -- on back, I did back spin drill on the bursts
    -- on breast, no pull outs
    -- on free, just free, felt fast

    200 EZ

    4 x (25 AFAP back from blocks + 25 EZ)
    -- I should have followed chowmi's rule of nailing the finish and then looking at the clock. Times probably would have been a half second slower.
    -- Went 14 (15 kicks), 13 high (17 kicks), 13 high (17 kicks), 13 high (16 kicks)
    -- Pretty sure I went past the 15 m mark with the 17 kicks. 15-16 is usually my max for a high cycle kick start. I was just deeper than usual on the start, possibly because I put my toes over the gutter so as not to slip and was thus pulling up higher.

    100 EZ

    8 x 25 free parachute & paddles
    -- parachute fully closed

    100 EZ

    Total: 2750


    I rose from the couch today and managed a hard double. Go me. My arms are very tired tonight. And, honestly, I think it's mostly from the parachute. That thing is beastly.

    I experimented with a new nose clip today. Almost every available nose clip comes off my nose. But these laxto clips stay on fairly well: They come in S-M-L, and a S was perfect. Very glad b/c the Best Nose Clip In The World has been discontinued. I have also, after years of being a fin cheater, worn out my fins. Should get a new pair tomorrow. My fave kind are the Water Gear fins, which are quite stiff: I'm not a fan of most other floppy fins, at least for dolphin kick.

    Updated September 19th, 2011 at 09:06 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  8. Sept. 15-16

    by , September 16th, 2011 at 07:46 PM (The FAF AFAP Digest)

    Bikram, 90 minutes:

    This was the first class since re-starting post-taper that I haven't felt like flying out of the room to grab more water or air. A comparatively easy class. My back seemed tighter than usual, but was probably from the lactate dolphin kick set.


    Swim/SCY/Solo @ Mason

    Warm up:

    700 various

    10 x 25 shooters on back with fins

    8 x 50 burst 15 + cruise
    (2 free, 2 back, 4 dolphin)

    Speed Sets:

    4 x (50 AFAP w/fins + 150 EZ)
    -- Didn't look at clock for intervals. Hit the hottub after the first two b/c I felt tight, then got back in.

    #1 fly, 25
    #2 fly, 25
    #3 fly-back, low 26 (bad turn)
    #4 breast, 31

    -- Fly felt dreadful again -- very choppy and forced. But at least the flys were faster than I went last week.

    4 x (25 AFAP + 75 cruise)
    -- Did SDK on back from a push, no fins
    -- Went 13s, pretty good. I noticed Ande went 11.2 from a dive. Maybe I'll try that sometime.

    100 EZ

    Total: 2650

    15 minutes of tubbing


    There are still no blocks up at Mason.

    Still do not feel speedy. Well, my kick feels speedy but nothing else. Dolphin kick, the fifth stroke, has apparently become my best stroke. My fly feels particularly foreign. Hopefully, it will come around with more fast pace and easy speed work. (I haven't felt mentally or physically up to longer fly distances yet.) And I've only been at the speed work for a couple weeks. I resisted the urge to do parachute work.

    I am also trying to resist the urge to make Fort Son feel guilty. One of my masters swimmer friends (and former secret nemesis) has a son rowing crew at another college. He skypes several times a week and texts her every day. I have yet to hear how orientation is going or whether he likes his roommate. No, wait, I did get one text asking if he could use his credit card for something. (rolls eyes)
    Swim Workouts , Yoga
  9. Wed., Sept. 14

    by , September 14th, 2011 at 07:47 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    6 x 50 single arm drill @ 1:00

    4 x 50 burst dolphin kick on belly + cruise @ 1:00

    4 x 30
    backstroke start + burst dolphin kick to 15 + cruise back

    100 EZ

    Lactate Sets:

    Lactate MF Kick:
    12 x 50 best average/start fast @ 1:30 done as:

    4 x 50 double shooter w/MF
    -- high 21, 22, 22, 23
    -- air deprivation got to me on #4; it's hard to stay UW on lactate stuff
    -- I was holding back a teeny bit on the first one so was surprised to see 21 on the clock.
    1:00 rest
    4 x 50 dolphin kick w/MF & board
    -- held 26 high
    -- the MF seems somewhat slower on top of the water than long blade fins. huh.
    1:00 rest
    4 x 50 dolphin kick on back on surface w/MF (only 5 kicks UW)
    -- held mid 26s

    200 EZ

    10 x 25 w/fins @ 1:00 best average
    odds = free
    evens = backstroke kick on back
    --held 12s

    200 EZ

    Total: 2800


    Did not feel quite so hammered after a recovery day and good night's sleep. So I decided to go ahead with the dreaded lactate work, but focused on legs as shoulders were still fatigued. I did decide to lay off the weights until next Monday. Just doing yoga tomorrow -- no extra plyos, parachutes, TRX, or handstands in the yard.

    This reminds me of something one of the bikram instructors says every class: "This will be the hardest 90 minutes of your young life." No. Hard, true, but not like a nasty lactate set. Another thing I've been told that strikes me as odd is that Bikram C. wanted everyone to look to the right or left during the asanas on the floor poses "otherwise everyone would fall in love." I'm thinking -- who would fall in love with a sweat drenched tired yogi? We are not exactly looking fetching during class.

    Oh, I hate it when noodlers try to chat when one is gasping for breath between repeats on a lactate set! I don't want to take that time to educate them about what a monofin is and why I'm using it.

    Here's an article Jazz posted in comments a few days back:

    Updated September 14th, 2011 at 09:13 PM by The Fortress

    Swim Workouts
  10. I'm No Dara, Tuesday, Sept. 13

    by , September 13th, 2011 at 10:51 PM (The FAF AFAP Digest)

    600 various

    9 x 50
    3 x single arm fly/single arm back/SSR drill

    3 x (10 x 25 back shooters w/MF @ :30)

    200 EZ

    5 x 100 IM drill @ 2:00

    100 EZ

    Total: 2600

    Stretching & Foam Roller, 30 minutes


    I must be getting old. I can't even do two days in a row of drylands without feeling hammered. I was very sore today and so just did the scheduled recovery workout. I'm not sure whether to work through it or take a recovery week wrt weights right now, but I'm inclined to do the latter. And I'll probably shift my lactate workout from tomorrow until Friday depending on how I feel tomorrow.

    Seems like I frequently get overzealous wrt drylands. Will I ever learn? I expect to be sore, but it's not particularly smart to do them back to back. Is it impossible for a master's body to adjust to that?

    I'm also pretty sure the high rep lower weight upper body exercises are harder for me than the low rep higher weight ones I was doing last season. Shoulders feel more fatigued.

    On other news, Fort Son seems happy and starts freshman week orientation tomorrow. He's probably ready for the year to start since he's been on campus since his freshman trip ended Sept 8. My girls have started their fall sports. My skinny sprouting Lil Fort is doing cross country for the first time, and reports loving to run in the woods. She was also all smiles after her first swim team workout yesterday. Mini Fort is swimming and erging this fall to prep for high school swimming and winter crew training.

    Here's another swimming dryland that Q and Jazz can mull over:

    Updated September 14th, 2011 at 12:28 AM by The Fortress

    Swim Workouts
  11. Monday, Sept. 12

    by , September 12th, 2011 at 06:07 PM (The FAF AFAP Digest)

    RC exercises
    assisted dips, 20 assist 1 x 8, 30 assist 2 x 12
    Cavic horizontal cable raise, 20 x 3 x 25
    (I took 26 strokes in my last 100 fly)
    HS hi row, 90 x 3 x 20
    "Leaper machine" -- don't know what this new machine at my gym is called. It's a squat machine, but with a flat surface to stand on and you can set the weight in 1 lb increments. I arbitrarily set it at 50 and did 2 x 15 squat jumps. Hard, but v cool way to do plyos. Was just trying it out today as I did plyos yesterday.
    extreme angle iso squat w/15 DB, 5:00
    extreme angle left lunge, 3:00*
    extreme angle push up hold, 1:00
    extreme angle bicep hold w/5 lb DBs, 3:00

    * I am eliminating the extreme angle iso lunges. They are too tortuous and I dislike them. I'd rather substitute the extreme angle step ups with DBs, which I've done on many occasions and serve the same purpose of building eccentric strength.


    Warm up:

    800 various

    10 x 25 shooter on back

    Speed Sets:

    4 x 50 backstroke spin drill + cruise

    50 EZ

    3 x (5 x 50 @ 1:30)
    1st set: free, 6/7/8/9/10 strokes fast + cruise
    2nd set: dolphin kick on stomach, 9/10/11/12/13 kicks fast + cruise
    3rd set: free, 6/7/8/9/10 strokes fast + cruise

    50 EZ

    8 x (25 fast + 25 EZ) @ 1:30
    odds = fast hands breast
    evens = fast doggy paddle

    warmed down in hot tub for 10 min

    Total: 2500



    Miscalculated. I should have left the drylands for Tuesday. I was really tired in the pool after a double yesterday and drylands today. Almost abandoned the workout and did a recovery swim, but was worried I might feel worst tomorrow. It actually felt a bit better as I went along. The 3 x (5 x 50) set is a favorite of Rich A.

    I'm struggling to get into a routine, and I need one now that summer is over. And I would prefer one where the drylands wouldn't kill my speed in the pool. Looking at my flog, I did 4 dryland workouts and a couple days of parachute work in 8 days. Not consistent with my plan of doing 2 x weights + 1 core. I guess I've been happy to get back to the gym after that month of only swimming? And I feel like I might need a recovery week soon. If I take it next week, then I could hit it hard for 4 weeks and take a week off before the Sprint Classic.

    Tentative plan for the week:

    Monday: weights/speed
    Tuesday: slow recovery swim/yoga
    Wed: lactate set/stretch
    Thursday: weights/plyos (can't go to my team practice b/c of Back to School night)
    Friday: speed/yoga
    Saturday: off
    Sunday: team practice

    Speedo -- want to meet on Friday?

    Updated September 12th, 2011 at 08:19 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  12. MF Love, Friday, Sept. 9

    by , September 9th, 2011 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    700 various
    6 x 50 single arm drill

    Hypoxic Sets:

    10 x 25 back shooters w/MF @ :40
    10 x 25 belly shooters w/MF @ :40
    -- 8 kicks per length w/MF
    50 EZ
    10 x 50 double shooters w/MF @ 1:15
    50 EZ


    8 x 50 w/paddles @ 1:00
    odds = free
    evens = flutter kick w/paddles as board

    Power Set:

    8 x 25 back shooter w/MF & parachute
    -- 13 kicks instead of the usual 8
    50 EZ
    8 x 25 free w/paddles & parachute @ 1:15
    -- went 18-19s
    50 EZ
    -- pool closed
    -- warm down in hot tub.

    Total: 3000


    I wanted to do some easy speed hypoxic work today. I did very little hypoxic work during the long course season. Need to ramp it up again for short course underwaters, especially on my recovery days.

    The parachute work is just killer. I probably should save the parachute for the end of a speed day rather than a recovery day. I've gotten in 5 swims this week + 2 drylands thus far, and I'm pretty beat. Glad I have a massage tomorrow. I'm taking tomorrow off and may just do yoga on Sunday.

    Mr. Fort is running in the Lehigh Marathon on Sunday to attempt to get his BQ. Unlike his recent two marathons, his training had been pretty solid and injury free. His training partner is running the last 20 miles with him to get a solid long run in before he competes in the Chicago Marathon. He definitely has some taper bitchies.

    The sun finally shone here today after many days of pouring rain!

    Updated September 9th, 2011 at 10:26 PM by The Fortress

    Swim Workouts
  13. Escaped the Floods, Sept. 8

    by , September 9th, 2011 at 12:01 AM (The FAF AFAP Digest)
    Drylands -- Core Work

    power wheel roll outs, 3 x 25
    power wheel pike ups, 2 x 10
    cable twists w/yoga ball, 50 x 2 x 15 each side
    back extensions w/plate, 25 x 2 x 15
    Cavic fly pull on FM machine, 20 x 2 x 25*
    (I took 26 strokes in my last 100 fly)

    20 minutes of foam rolling & stretching

    *I first mentioned this in my blog here: Jazz and Q made fun of it, and I didn't persist as I was focused on gaining strength at that time anyway. I've decided, however, that I am going to add this to my upper body dryland routine. I don't do that much swim specific strength training outside of the pool. So I don't think it would hurt to add this, and it might be beneficial for my "dying arms" problem in the 100 fly. Jeff Commings does something similar in concept for his breaststroke kick. And this seems similar to the VASA machine, no?

    Swim/SCY @ Mason:

    Wasn't sure if I was up to the PM practice, but decided to brave it since I only did a short dryland workout. It took me 75 minutes to get there after today's torrential downpour and flooding. I missed almost the entire warm up, which made the first couple sets difficult for me.

    Warm up:

    400 swim
    400 reverse IM something or other
    -- I only did 200.

    Main Sets:

    Vertical Kicking:
    flutter kick, 5 x 20 seconds continuous -- arms at shoulders, arms in streamline, arms at shoulders, arms in streamline, arms at shoulders
    dolphin kick, 3 x 20 seconds continuous -- same as above, but only 3 reps

    8 x 25 w/fins @ :40
    odds = UW fast (I was not ready to go fast.)
    evens = easy
    50 EZ

    8 x 50 free pull @ :45
    #4 and #8 fast
    -- I did #4 & #8 fast backstroke kick (didn't look for times).
    50 EZ

    8 x 75 @ 1:30
    2 x (3 x best stroke + 1 x worst stroke)
    -- did smooth backstroke & breast
    -- feeling gassed already
    50 EZ

    8 x 100 kick, no fins
    2 x (2 x stroke kick @ 2:00 + 2 x flutter kick @ 1:50)
    -- I did 6 backstroke. The last 2 I added fins and did a fast 50 backstroke kick. (26, 25)
    50 EZ

    8 x 75 free
    #1 = 1st 25 fast
    #2 = 2nd 25 fast
    #3 = 3rd 25 fast
    #4 = fast for D people and slow for sprinters
    50 EZ
    -- I used fins and did 6 as 25 easy free + 25 fast back kick + 25 easy free. Skipped the last 2, tired.
    50 EZ

    8 x 25 w/fins @ :40
    odds = UW fast (11, 11, high 10, high 10)
    evens = EZ

    200 EZ (did 100)

    Total: Team 4000/Me 3200 + VK



    This was hard for me. My heart has been racing some the last 2 days from the thyroid meds finally kicking in (should wear off when I'm used to the increase), but that means I'm breathing hard even when I'm swimming slow. Still, I got a solid aerobic workout in, which I haven't for some time. "Aerobic" for me, that is; probably a "quality" workout for many others. I'm not used to having actual intervals and that many sets! And I was happy to get in a few fast 25/50s kicks.

    William and Brad were there and I hadn't seem that at practice in ages. William is visiting from CA. He "congratulated" me on my WRs -- the product of my "annoying ass f*ck fins." I miss his banter! I shared a lane with Claire, who just graduated from Mason and is fast, except hates to kick. There weren't too many people there (1-2 per lane) because of the flooding and road closures. There is no school tomorrow here. And, sadly, 2 people died in Vienna when they were swept away in a creek right down the road from me. I don't live far off the main drag, so was lucky to escape road closures.

    Oh, and I heard from Fort Son today. He told me his freshman trip (hiking) was "amazing" and an "awesome experience." Since he never uses such exuberant words, I think it went well. He also reported learning the Alma Mater song, the title and words of which are different than when I went to Dartmouth.

    Easy day tomorrow and a massage booked for Saturday!

    Updated September 9th, 2011 at 05:34 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  14. No Speed, Sept. 7

    by , September 7th, 2011 at 09:13 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    6 x 50 single arm drill

    20 x 25 shooters w/MF
    4 x front/left/right/back/twirling

    5 x broad jump into pool and squat jump off bottom

    Main Sets:

    1 x (100 fast + 100 EZ)
    2 x (50 fast + 100 EZ)
    4 x (25 fast + 25 EZ @ 1:30)

    100 = dolphin kick on back w/MF, :50
    50s = fly w/fins, went :26s
    25s = flutter kick with fins & board, :12s

    100 EZ

    10 x 25 free w/paddles and parachutes @ 1:15-1:30, went 18-19s

    100 EZ

    Total: 2550


    That is truly the worst speed set I've done in ages. Definitely a product of little to no speed work in 6 weeks and of being hypo. I died big time on the fast 100 kick and I usually do 24s on fast 50 flys. Fly seems the most effected for me at the moment; I felt like I was doing some ghastly other stroke. (This is consistent with Nationals where I was 2 & 5+ seconds off my best times in the 50 & 100 fly.) I may temporarily bag doing fly. Don't want to reinforce poor form. I hope the tide turns soon, as I have no desire to compete feeling like crap. But it can take weeks for thyroid medication to fully take effect and months for your body to fully recover. Grr. And I clearly need to do much more speed work. Last year, I swam at a meet in the end of August and therefore did speed work and sprinting through most of August. This year, I lollygagged with Nationals so early.

    I took Chris' suggestion and used paddles with my parachute today. That is taxing! I'm more tired from that than the fast stuff.

    My brother sent me some chia seeds in the mail (along with some other items I very cleverly left at his house). He encouraged me to add them to my smoothies:

    Updated September 7th, 2011 at 11:18 PM by The Fortress

    Swim Workouts
  15. Monofin Monday, Sept. 5

    by , September 5th, 2011 at 08:17 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    5 x 100 backstroke w/turtles @ 2:00
    12 x 25 shooters w/monofin
    4 back/4 belly/4 twirling

    Speed Sets:

    4 x 25 w/monofin
    -- 12.5 burst + 12.5 easy
    50 EZ

    6 x (50 AFAP + 50 EZ) @ 3:00
    -- did dolphin kick on back with monofin
    -- went 21 high-22 low
    -- would have done more recovery, but it's hard to swim slowly with an MF on
    -- horrible flip turns on the first few, but then got my kick count down
    -- my monofin fell off once when pushing off and once on a flip turn. so I gingerly pushed off all the walls and was paranoid about losing it.
    -- hadn't used the MF in awhile and it is definitely hard on the ankles (though great for making them flexy)

    Warm Down:

    4 x 150 w/paddles
    50 scull + 50 kick + 50 free
    50 EZ

    Total: 2750


    My favorite Finis Shooter monofin,, has been missing for many months. I've tried using my Finis Trainer 2 monofin,, but I don't like that one nearly as much and it's better for long course. I tried the Finis Foil monofin, but that is a monofin imposter! I hated it and promptly returned it -- it's worse than using two fairly stiff fins, very floppy. So I had no choice but to re-order my fave. Hadn't used it in so long that it felt somewhat strange. It's the same size I had before, but seems bigger now. I'd like to start using it more frequently for the short course season this year. Much more fun to do shooters with the MF than fins! Plus, it's easier to work the kick both ways with an MF.

    I was pleased I managed to do a decent sprint set. I didn't have much enthusiasm going in, and the pool was pretty crowded. I warned my lane mate to stay on his side or else risk injury.

    First day of school for my girls tomorrow! But still in mourning for Fort Son.
    Swim Workouts
  16. Sunday, Sept. 4

    by , September 4th, 2011 at 08:08 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 single arm drill @ 1:00
    10 x shooter on back

    Main Sets:

    10 x 50 w/fins @ 1:15
    15 burst dolphin kick + cruise kick
    50 EZ
    10 x 50 w/paddles @ 1:15
    odds = front scull
    evens = torque drill
    50 EZ
    10 x 50 w/kickboard & fins @ 1:15
    dolphin kick 12.5 down to bottom of pool + sprint flutter kick to wall + 50 cruise
    50 EZ

    Total: 2800


    Just a short workout after a long weekend. Taking Fort Son to college was much harder than I envisioned. He is in good hands, and I don't wish for any alternative. But I feel like the family unit is irrevocably altered. His room is strangely neat, but very empty.
    Swim Workouts
  17. Friday, Sept. 2

    by , September 2nd, 2011 at 06:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    600 various
    6 x 50 single arm drill

    Main Sets:

    8 x 25 shooters w/fins

    16 x 25, no fins
    4 x (2 shooters + 2 streamline glide drill)

    4 x 150 w/paddles
    50 scull + 50 dolphin kick on back + 25 shooter + 25 easy
    -- paddles are not conducive to easy shooters

    4 x 100 @ 2:00
    50 back + 50 breast cruise

    8 x 25 closed fist no breather free

    8 x 25 chest press fly, no kick

    200 EZ

    Total: 3100


    Just a pure recovery/technique workout today. I was from yesterday's workouts. And I realize I haven't had a day off since Aug. 25. Probably not ideal at the moment. I need to decide on a weekly workout schedule now that summer is over. I should stretch tonight, but I'm too tired.

    This is my last day with Fort Son. He doesn't come home for Thanksgiving because he has a training trip to Austin, TX. I'm hoping I can go see him race at the Princeton Chase in early November or another race. Otherwise, I won't see him until December. Not surprisingly, he refuses to skype. Boys!
    Swim Workouts
  18. Grown Up Pool, Thursday Sept. 1

    by , September 2nd, 2011 at 12:29 AM (The FAF AFAP Digest)

    RC exercises
    HS hi row, 110 x 3 x 15
    skull crushers, 30 x 2 x 20
    push press, 40 x 2 x 15
    assisted dips, 2 x 10 w/40 assist
    -- liked this Icarian machine better than the Cybex I tried in MN
    deadlift singles, 145 x 3, 135 x 7
    extreme angle step ups, 40 x 1 x 10
    -- forgot other set
    explosive leg press, 230 x 3 x 15
    altitude drops, 2 x 10
    med ball slamming, 10 minutes

    Swim/SCY @ Mason:

    Warm up:

    4 x 25 scull

    9 x 100 @ 2:00
    1-3 breast (various kick and drills; I swam with fins)
    4-6 back
    #4 = 50 kick + double arm back
    #5 = 50 kick + 2 left, 2 right
    #6 = 50 kick + 50 fast
    7-9 fly
    #7 = 50 dolphin kick on back + 50 single arm
    #8 = 50 dolphin kick on back + dive drill
    #9 = 50 dolphin kick on back + 50 fly fast

    100 EZ (did 50)

    16 x 25 w/fins @ :40
    1-2 = underwater
    3 = fast
    4 = easy
    -- I did the kicks fastish instead.

    50 EZ

    4 x 200 @ 3:00 (75 free + 50 dolphin kick on back + 75 free
    -- I did the first one as assigned, but was having trouble breathing and left my inhaler in the car. Switched to backstroke kicks for the rest. It was probably the fall + cold water that triggered it; I've put an extra inhaler in my swim bag.

    4 x 100 IM descend @ 1:50

    4 x 50 @ 1:10
    -- alternate easy/fast
    -- did backstroke

    4 x 25 @ :40
    alternate easy/fast

    200 W/D (did 100)

    Total: 3600


    I am really dragging physically thanks to my thyroid. Yoga was really difficult last night as well. It took all my will power to get to the gym today. (And I realize I need to gradually increase the upper body reps after overdoing it my first session.) But not so much to go to swim practice with a real team and an adult pool! As usual, Coach Cheryl gave us a great workout on stroke night. I couldn't really do it justice as I didn't have the steam for the fast parts and had breathing issues. I still really enjoyed it. Shared a lane with Wally and a Mason college student. Mason student: "You two are really fast for, er, er, uh ..." Wally: "geezers."

    I'm planning on a recovery swim at Mason tomorrow over the lunch hour. Hoping I can use the blocks.

    On a cheerier note, Mini Fort got a recruiting letter from a college coach today -- the first day they could contact HS juniors! Phone call to follow. There aren't that many colleges that have women's lightweight rowing, though they're good ones, so she was very excited.
  19. Monday, Aug. 29

    by , August 30th, 2011 at 12:28 PM (The FAF AFAP Digest)

    RC exercises
    assisted dips -- no.
    -- Don't think I can do these; it feels like too much stress on the shoulders. It also felt like my arms were too far apart on this particular machine.
    assisted pull ups -- 4 x 7
    -- assist was 4X (couldn't read the whole number)
    flutter kicks on bosu, 2 x 100
    reverse scoops, 25 x 3 x 15
    back extensions, 25 x 3 x 10
    Ab Solo machine + med ball, 3 x 15
    knee tuck jumps, 2 x 10
    extreme angle isometric squat w/17.5, 3:00
    -- ran out of time for other isos


    easy 1300 meters


    Snuck in a workout at RAC before driving up to Mpls to catch a flight home. I was startled to notice a cornfield right across from the gym. Cornfields everywhere in MN! My home town has changed drastically since I lived there. Mayo has more than doubled in size. I am hoping I left in time before my body went into serious shock from dog exposure.

    I'm pretty beat from 4 days in a row of drylands. Also tired from three trips in August, with not much solid sleep. Just yoga and errands today for me. Hopefully, I'll be able to do a real swim workout on Wednesday, not just this floating around stuff I've done almost all of August. I am planning on stealing Chowmi's last workout.

    Mason reopens on Thursday. I'm going to my first team practice in ages on Thursday night. I'm looking forward to having a clean, cool, quiet place to work out on Fridays as well.

    4 days until the trek to college with Fort Son ...

    Updated August 30th, 2011 at 02:04 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  20. Sunday, Aug. 28

    by , August 28th, 2011 at 09:23 PM (The FAF AFAP Digest)

    RC exercises, 10 minutes
    HS front pulldown, 80 x 2 x 20
    --very different from the HS machine at my gym; weights separate for each arm
    DB row, 30 x 2 x 15 each side
    floor bench press, 40 x 2 x 20
    tricep press down, 35 x 2 x 20
    overhead squats, 45 x 2 x 10
    captains chair, 2 x 15
    Ab Solo machine, 4 x 15 w/8 lb med ball
    -- this was a cool device. you sit on a bench and throw/slam med balls into a hole and they roll back out to you

    foam roller & stretching, 10 minutes


    600 various
    6 x 50 single arm @ 1:00\
    6 x 50 kick w/board @ 1:00
    8 x 100 free w/paddles & fins @ 1:45
    50 EZ
    9 x 50 IM @ 1:15
    50 EZ

    Total: 2550 m

    steam room
    hot tub


    Ventured off to the Rochester Athletic Club today on a one day pass. Very nice and spacious facility. Only a 5 lane and shallow pool. but at least I got wet. I did fewer sets on the drylands today after practically being paralized after my last session. And I mostly stuck to the upper body after killing my legs with P90X and Insanity the last two days. I was just dragging in the pool. I can do isolated drylands and yoga poses being hypo, but even basic aerobic aerobic work seems pretty tough. At least it's only August!

    Leaving for home tomorrow!