Swim Workouts

Bikram Yoga, 90 minutes:

Went to the noon class. Unfortunately, my allergy-induced asthma was bothering me. It was somewhat hard to get through the standing series (and of course I hadn't been in 3 weeks). Had to sit out triangle pose to catch my breath.


Swim/SCY @ GMU:

My asthma doesn't usually bother me too much when I'm swimming, but it really did today. It's possible the poor air handling system at GMU made it worse than usual. The lack of oxygen seems to cause more cramps than usual too. Difficult practice for me, though it was a fun and well-designed one. I was able to sprint at least; the aerobic work was more difficult.

Warm up:

300 swim
4 x 50
25 drill + 25 swim IM order
300 kick
4 x 50 build

Main Sets:

8 x through:

75 IM switch @ 1:30
25 fast shooter @ 1:00
-- I attempted two of these and desisted. Couldn't do them at all. Instead, I did fast backstroke kick on the surface.
50 stroke, 25 fast + 25 easy
-- I did 4 stroke and 4 free.

100 easy: 50 choice + 50 feet first scull
-- just did the scull to breath more.

6 x 125 free pull @ 1:50
-- I kick two of these with a board to get air. Skipped a 50 at some point.

50 EZ

6 x 75 kick w/board @ 1:30
1 & 4: first 25 fast
2 & 5: second 25 fast
3 & 6: third 25 fast

50 EZ

6 x 25 @ :45
-- alternate fast & easy
-- did 2 fast frees and cramped on last one

100 EZ

Total: 3800

10 minutes hottub

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

Commentary:

Tough day of working out for me, but I wanted to do a double today. I'm leaving at the crack of dawn () to head to Dartmouth for the weekend. Plan to swim in my old pool on Saturday. Will take tomorrow off.

Swim/SCY/Solo:

Warm up:

600 various

Aerobic/Drill/Hypoxic:

10 x 50 free w/paddles @ :50

15 x 50 @ :15 RI:
4 x 50 fly drill
50 scull
4 x 50 back drill
50 scull
4 x 50 breast drill
50 scull

30 x 25 shooters w/monofin
-- back/belly/twirling
-- worked on body dolphin and DPK
-- fewest kicks per length: 5

50 EZ

Speed Drills:

10 x "25s" @ :30
-- with fins, dive down to bottom, squat jump off bottom in streamline & dolphin kick fast until suit is out of water
-- I was in 12 foot depth

50 EZ

5 x 75 w/fins
1st 25 = dolphin kick down to bottom of pool @ 12.5 w/kick board, squat jump, and fast flutter kick to the wall
2nd 25 = shooter on back
-- not so easy right after the first 25
3rd 25 = EZ DAB
25 EZ

18 x 25:
6 x 25 power breast pull w/buoy
6 x burst doggy paddle drill + cruise
6 x burst backstroke spin drill + cruise

100 EZ

Total: 3900

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

Commentary:

Didn't really use the pace clock much today. No need to really when you're doing drills. I dug out my monofin again. I hadn't used it for awhile because it hurt the top part of my right foot. It didn't bother it too much today, except toward the end of the 30 x 25 shooters.

My shoulders and upper back are a bit sore from yesterday's med ball slamming. It seems so easy at the time, but you can pay for it later if you overdo. Think I'm going to hit the foam roller tonight. Hopefully, yoga + team practice tomorrow.

Strapless sculling:

-- http://ht.ly/4N1l6
-- definitely going to give this a whirl

Band kicking:

-- http://ht.ly/4N1jA
-- also interesting

Saw a weird sight at the pool today -- someone running along the bottom of the pool in the deep end with a weight. Interesting way to do shooters.

Drylands:

med ball slams, 15-20 minutes in racquetball court
extreme angle isometric squat, 6:00
overhead squats, 45 x 2 x 10
power wheel roll outs, 3 x 15
power wheel pike ups, 2 x 10
push ups, 2 x 15
long arm crunches, 2 x 25
knee tuck jumps, 2 x 10
box jumps, 10
altitude drops, 10
RC exercises


Swim/SCY/Solo:

Warm up:

700 various

10 x 25 shooters

Main Sets:

5 x through:

100 free w/paddles @ 1:30
100 flutter kick w/board @ 1:45
50 russian breast drill @ 1:00
50 dolphin kick w/board @ 1:00

-- I love swimming aerobic free with paddles. If it wasn't so hard on the shoulders, I'd use them much more frequently.

50 EZ

10 x 50 drills @ :15 RI

-- Wanted to do some more, but my calves were cramping.

50 EZ

Total: 3050

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

Commentary:

This is the first day in about 2 weeks where I felt I was just dragging from allergies instead of sick from allergies. And the first time I've managed a double in ages. Still feeling sprint impaired, but hopefully that too will pass. We're supposed to have a rainy May, so that should help.

I'm also feeling slightly sorry for myself that my team won't have practices this summer b/c of the pool closure. The summer is usually a nice break from swimming solo so frequently and it's nice to get in some actual long course training. Boo hoo. I'll be faking it at Auburn. (As a result, I'm going to focus on fast 50s and just survive the 100s.) Hopefully, I can meet up with Speedo and Jazz some the next few months.

The latest on Dara:

http://www.news-press.com/article/20...sey=nav%7Chead

Kicking with drag socks:

http://www.news-press.com/article/20...sey=nav%7Chead

WSF Response to NYT article on Title IX:

http://www.womenssportsfoundation.or...-Title-IX.aspx

Swim/SCY/Solo:

Warm up:

600 various

Main Sets:

10 x 100 w/fins @ 1:30
odds = flutter kick w/ board
evens = free w/paddles

Kick Mountain w/fins:
up the mountain = dolphin kick w/board
down the mountain = backstroke kick

1 x 50 @ :45
1 x 100 @ 1:30
1 x 150 @ 2:15
1 x 200 @ 3:00
1 x 300 @ 4:30
1 x 200 @ 3:00
1 x 150 @ 2:15
1 x 100 @ 1:30
1 x 50 @ :45

50 EZ

10 x 50 @ 10-15 RI
odds = breast pull w/buoy
evens= fly drill

6 x 50 scull

50 EZ

Total: 3800

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

Commentary:

Still down and out from allergies. I felt better Saturday, but after spending the day outside was worse on Sunday. Finally got to the pool today and just did an aerobic workout. My training has taken a huge hit the last 2 weeks. I'm hoping I can rebound in May. I'd love to go to yoga. But those classes are difficult when one is breathing challenged.

Mr. Fort consulted his trainer recently about recovery (trouble recovering after Boston). His trainer recommended amino acids. In particular, he suggested the website www.infinityfitness.com. (Apparently, the amino acids from GNC and other sellers are fairly worthless b/c of excess shelf time.) They custom mix the amino acids powder based on the type, intensity, duration of your training and your body weight. They remarked that my typical training volume is "very high" and that I need to make sure to include recovery workouts. Perhaps so, but I feel like a complete slug lately.

Hoping I can cram in some good workouts before Friday. I'm leaving to go to Dartmouth for a couple days on Friday am. Hopefully, I can swim in the pool -- that will be a blast from the past.

Swim/SCY/Solo:

700 various

9 x 50 fly drill @ :10 RI

10 x 25 shooters

10 x 25 glide drill
-- wore my nose clip this time
-- got to or past the 15 meter mark 8x in 7 foot depth

50 EZ

10 x 50 @ :10-15 RI
odds = drill
evens = kick

5 x 50 breast drill
alternate dolphin and whip kick

150 EZ

Total: 2600

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

Commentary:

Still completely done in by allergies. Didn't even have the energy to do an aerobic set today; just worked on technique. My eyes are so red and sore I can't even wear my contacts. But this too shall pass ... I would love to attend SCY Nat next year in NC, but I keep wondering how I can avoid my annual spring collapse ...

Love reading about all the fast swimming at Nationals. My untapered 27.2 in the 50 fly held up well against the onslaught. This is going to be the first year in masters where I'm ranked higher in the 50 fly than 50 back.

Good luck to all friends and forumites the next two days!

Swim/SCY/Solo:

Warm up:

600 various

Main Sets:

The framework of this is from Tall Paul's "Dirty Dozen" workout:

12 x 100 w/fins @ 1:30
odds = free
evens = dolphin kick w/board

12 x 75 IM @ 15-20 RI
fly drill + back + breast

12 x 50
odds = flutter or back kick
evens = scull

12 x 25 glide drills
odds = regular push off
evens = breast pullout from dive

-- I only get slightly past the halfway point on my glide drills from a regular push off . Not sure I'd get much farther starting deeper.
-- I get to about the 21 yard mark on the breast glide drill

50 EZ

Total: 3650

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

Commentary:

Still feeling crummy. Though I seem, so far, to be successfully staving off bronchitis. But having cancelled CN this am, I don't feel any pressure to do speed work. So I am just doing some cruiser aerobic work until I feel better.

I made hotel reservations for Auburn Nationals and am checking out flights. I'm staying at the Auburn University Hotel, which is within walking distance of the pool and restaurants and has a USMS discount. (Not surprisingly, Auburn is much less expensive than Montreal.) The order of events for Auburn is also pretty good for me. I plan on entering all four 50s and the 100 fly/back. The 100 fly will likely be difficult, especially with 2 weeks off in June (except for tiny pool), but I am ignoring this fact.

Good luck to everyone swimming at Nationals in Mesa! Looking forward to on line spectating.

On organic foods:

http://www.active.com/nutrition/Arti...m?cmp=17-1-543

Swim/SCY/Solo:

Warm up:

700 various

Main Sets:

9 x 50 fly drill (chest press/caterpillar/single arm)

20 x 50 shooters w/fins
back, belly, right side, left side, twirling

6 x 30 glide drills
-- No idea how Ande gets all the way across the pool. (But I've asked him. ) I don't move much once I've surfaced.

10 x 25 torque drill

8 x 25 burst dolphin kick

100 EZ

Total: 2380

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

Commentary:

Did very little except sit on the couch the last 2 days. Still not feeling well and lacking any energy, but at least I don't feel like bronchitis is imminent. Really glad I'm not entered in Nationals now -- though I will enjoy following it. Championship meets in the Spring are rough for me. I recall I was quite sick after Atlanta last year. In any event, I'm glad I got in today, even if it was mostly a technique workout. I had intended this to be a hard training week, but it's probably not going to work out that way.

Got official notice that GMU will be closed from May 23 to August 16.

Marathon Links:

What you think about: [nomedia="http://www.youtube.com/watch?v=NsMw10KVVCk&"]YouTube - Marathon Thoughts[/nomedia]
feature=player_embedded

slow mo marathon finish:
[nomedia="http://www.youtube.com/watch?v=rV7E6Qi5ifg&NR=1"]YouTube - Boston Men 2011 Men's Winner Slow Motion - World Fastest Time[/nomedia]

PM Drylands:

TRX rows, 2 x 15
TRX knee tucks, 2 x 15
TRX sprinter start, 20
TRX row-W fly-super fly, 15
power wheel roll outs, 3 x 15
knee tuck jumps, 15
twisting med ball slams, 15
overhead med ball slams, 15
snatch windmills, 10 x 2 x 10

RC exercises, 15 minutes
Stretching/Foam Roller, 15 minutes


Evening Swim/SCY @ GMU:

Warm up:

400 swim
200 kick
200 kick-swim
200 IM drill

Main Sets:

If you want to see what was assigned, see Speedo's blog. I altered the workout substantially since I had done some speed work yesterday and had access to blocks.

2 x through:

4 x 50 dolphin kick w/board @ 1:20
2 x 25 fast to the 15 from the blocks
75 EZ

-- Instead, of the second set, I did 7 x "30s" = forward start + power kick to 15 @ 100 pace + cruise back. Only 2 were good. I hit one perfect start and that was 11 dolphin kicks to the 14 meter mark.

6 x 150 @ 2:10
-- Did backstroke kick w/fins. Worked the first 5 pretty hard for some aerobic work and cruised #6.

6 x 75 w/fins @ 1:15
-- 2 kick + 1 swim
-- cruised the last one (had a cramp)

5 x "30s"
-- Forward start off block + power kick to 15. Hit a couple of these well.

6 x 50 @ 1:20
-- cruised 5
-- went last one fast backstroke shooter w/fins, 23

100 EZ

Total: 3360

Sat in hottub chatting with Gustavo for 10 minutes or so. He asked for ideas on how to improve his speed and I had a few.

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

Commentary:

I woke up feeling . Pretty sure this was mostly from bikram as that always kicks the sh*t out of me when I've had a layoff. I felt a little better after drylands. But I was still feeling it during the workout. So I skipped some of the assigned work to do starts -- a good use of my time. Since my legs were so sore, I went home and took a 10 minute ice bath. Sheer torture the first minute.

Pete wants to do a Tall Paul workout for Fast Friday tomorrow. It looks rather ambitious for sprinterly me, so I'll probably do about half the speed work, depending on how I feel. It will be my third workout in less than 24 hours.

Revised my entry for Canadian Nationals. I deleted the 100 breast on Saturday and the 100 back on Sunday and substituted the 50 breast on Sunday. So I'll swim 6 events instead of 7 and not have the 100 back before the 100 IM the last day. Don't really need a time in that event anyway. I tentatively plan to do the same taper I did before the Albatross meet. Though I took it much easier than usual the 3rd week out (because of the Warrenton meet) ... This suggests more rest is better.

Interesting blurb about the Boston Marathon Expo:

http://running.competitor.com/2010/0...thon-expo_9433.

I didn't see the energy drink there, but did see the new foam roller.

Swim/SCY/Solo:

Warm up:

700 various

Main Sets:

16 x 50 @ :55-1:00
4 of each stroke, drill fly

9 x 75 back kick w/fins @ 1:15
1-3 shooter on 3rd length
4-6 shooter on 2nd length
7-9 shooter on 3rd length
25 EZ

50 EZ

10 x jumps (200)
odds = broad jump off pool + squat jump off bottom
evens = grab start off side

6 x 50
25 EZ speed fly or belly shooter w/fins @ 100 pace + 25 EZ (felt dreadful)

50 EZ

Did not want to attempt speed work, but forced myself.

2 x (50 fast w/fins + 100 EZ) @ 3:00
breast, :31 (not bad)
free, high 24 (bad turn)

4 x (25 fast free /fins + 25 EZ)

100 EZ

Total: 4100


Bikram Yoga, 90 minutes

Didn't feel as dreadful as I usually do after a layoff. Still can't do standing head to knee for very long without a more consistent practice.

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

Commentary:

I was lacking all motivation this morning. This seems to be a common occurrence when I get thrown out of my usual routine. David Guthrie suggested I start my 5 week taper. (Yes, he really does that.) Eney Jones suggested I just go robotic for a couple days. My very first masters coach told me to "do it OR ELSE." I opted for a combo of the last two. I actually feel better after the 2 workouts.

Swim/SCM/Solo:

1000 easy
5-6 bursts + cruise
2 fast free flip turns (hadn't done one since NE Champs)
100 EZ

My silicone nose clip fell off today whilst bursting, so I am worried that it is too loose for me.


ART, 30 minutes:

I initially had my ART appt set for yesterday. But, in an act of sure love, I surrendered the appointment to Mr. Fort so that he could get his hamstring worked on. This act of love was rewarded when I got a call late in the afternoon that there was a cancellation for today at 11:30. My upper and mid back were somewhat tight as usual without bikram.

A few interesting conversation notes:

1. A big pasta dinner the night before is not the way to go for serious endurance sports. You're more likely to bonk. Same concept was in Bicycling Magazine recently: http://www.bicycling.com/training-nu...-lies?page=0,0.

2. Elite runners are now experimenting with not icing their injuries -- sort of their own version of prolotherapy. The downside of this is that inflammation can cause a lot of tightening, so my ART doc does not advice it.

3. Go ahead and skip stretching -- he thinks he'll have more business.

4. Allergy meds -- he says his elite runners are taking their Claritin D at night. D at night?!


Commentary:

After another night of "free running sleep," I woke up refreshed and with my usual energy. Mr. Fort, in a returning act of kindness, got up early with Lil Fort to get her off to Girls on the Run while I snoozed. As the article yesterday noted, the "free running sleep" concept -- go to sleep when tired and wake up without an alarm -- does result initially in some excess sleeping. I fell asleep at the outrageously early hour of 11:30 pm and didn't awaken until 8:30 am, with a brief jolt at 6:30 when the high schoolers were noisily readying for school.

I am now off to make spaghetti & meatballs for the crew dinner and then grill steaks for Jimslie. Unfortunately, I'm going to miss a soccer game and Fort Son and Mini Fort's regatta. Fort Son and the other 3 lightweights were put in their own 4 after complaints. But since they're the team's best rowers, the coach put them in the heavyweight 4. Yeah, that makes a lot of sense. There's still a bias against lightweights (not as prestigious) in the HS rowing community. I'm glad he won't have to put up with this BS at Dartmouth, which has a great lightweight team this year.


It is refreshing to feel completely calm before the meet after my last meet. Ready for lactate Saturday:

50 free
200 mixed medley (back)
50 breast
100 back
400 medley relay (fly)
200 free relay

Must fill out the split request form: http://www.usms.org/admin/lmschb/gto...it_request.pdf

Swim/SCY/Solo:

800 various

6 x 50 shooters

50 EZ

2 x 50 w/burst

1 x fast 25 back kick + 25 EZ

2 x 50 w/burst

100 EZ

Total: 1350

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

Commentary:

I wish I felt jittery like Speedo (though I never do on a few days rest). I woke up this am after some "free running sleep" (see below) and still felt like death. No idea why; I'm not sick. I did feel better this afternoon after swimming. Or maybe it was the shopping spree. :-)

Article on sleep from Q:

http://www.supermemo.com/articles/sleep.htm#Free

There are some interesting myth busters in there. And apparently there is no such thing as early birds and night owls.

Is meat good for you?

http://www.bodyweightculture.com/for...nnon-weighs-in

Swim/SCM @ Gym:

700 various

20 x 25 shooters w/fins
10 back, 10 belly

50 EZ

8 X 50
15 burst + cruise

100 EZ

Total: 1750 meters

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

Didn't think I would get in a swim today. I left late this am for a swim/errands/appt. However, when I arrived at the pool, I realized I had forgotten my suit. I was bailed out by Mini Fort who was home this afternoon because the crew trainer told her to rest her shin splints. (She got them from rowing in the bow seat.) So she watched Lil Fort and her friend while I got in a quick swim at the gym.

Unfortunately, I felt pretty dreadful. Just tired and lethargic. Last time I took a recovery week (before the Warrenton meet), I felt energized. Hoping that feeling will materialize in the next couple days. I also took the opportunity to try out my new nose clips. Since my fav (speedo competition clip) is no longer available on swimoutlet.com, I purchased the speedo silicone clip and the TYR clip. The silicone clip was fine. The TYR clip was a disaster -- way too big. This clip must be made for aged noodlers with extra big honkers. I just ordered this one to try next because I like the low profile feature: http://www.swimoutlet.com/product_p/22104.htm.

Heat sheets for Zones are up: http://www.patriotmasters.org/coloni...ults/index.htm. I have no lane assignments to complain about.

Top 10 Foods for Athletes:

http://www.active.com/women/Articles...m?cmp=17-1-471
(can't say I'm overly fond of a few of these ...)

Swim/SCY/Solo:

Warm up:

700 various

Main Sets:

5 x 100 backstroke kick, no fins @ 2:15
25 kick with arms shoulder width apart + 25 kick with arms in streamline + 25 kick with arms shoulder width apart + 15 power kick UW + cruise
-- Sadly, I can no longer do shooters on my back without a nose clip. I just bleed air. After the first couple, I kicked on my side and that was better.

50 EZ

5 x 50 w/fins @ whatevah
15 burst dolphin kick+ cruise

100 EZ

2 x 50 dolphin kick on belly w/fins, broken 10 seconds at 25 (went 32s)
100 EZ after each

50 EZ

Total: 1950

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

Commentary:

Got a massage after swimming today. Hope that will help me feel better in a couple days.

I got an email today notifying me that I had been named the Potomac Valley Female Masters Swimmer of the Year for 2009-10. I'm very honored. Awards are given out at 9:50 am before Zones starts on Saturday. I will have to don my tech suit speedy quick after warm up -- which won't be too difficult since I'm wearing a very old kneeskin. I'm in an early heat of the 100 free starting at 10:00 (doing a split request).

As for my events, after mulling it over, I'm going to cruise through the 50 breast just to score points for my team. I don't want to be too tired for the 100 back, which is my 4th event.

Psych sheets: http://www.patriotmasters.org/coloni...ults/index.htm

Timeline: http://www.patriotmasters.org/2011.C...d.Timeline.pdf

It looks like I'll have only a couple minutes rest after my 100 fly in the 400 medley relay before I lead off the 200 free relay. Brutal torture! I wish we had a short break before and between relays.

Swim/SCY/Solo:

Warm up:

650 various

Main Sets:

20 x 25
odds = dolphin shooter on belly w/fins
evens = EZ

10 x 50 @ 1:15
odds = 25 easy speed fly +25 EZ
evens = breast

50 EZ

6 x 50 dolphin kick burst + cruise
odds = belly
evens = back

50 EZ

2 x (25 AFAP free + 50 EZ)

100 EZ

3 x 50 dolphin kick burst + cruise

100 EZ

Total: 2600

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

Commentary:

I had been planning to do a bit more today and then really ease off starting Wednesday. But I was feeling tired from 3 weeks of hard training and very little sleep over the weekend. So it appears I'll be resting 5 days. Probably doesn't matter too much either way.

I was somewhat aggravated to find today that I had somehow lost my last nose clip yesterday. I had to alter my workout. I just hope my new shipment of nose clips arrives in the next couple days as it is supposed to.

Swimming the 3 days after Zones looks like it ain't happening. Many places are closed on Patriots Day and my schedule is very tight. I'm going to have to content myself with the hotel pool and fitness room. I'm staying at the Marriott Copley Place, and it doesn't look horrible. http://www.marriott.com/hotels/hotel...-copley-place/. I just wish I had a chance for a recovery swim after what is sure to feel like a lactate workout with 6 events.

@ Gym:

15-20 minutes of RC exercises

30 minutes stretching:
-- dynamic stretching, broomstick ([nomedia="http://www.youtube.com/watch?v=Z4c95kosHes"]YouTube - Shoulder Rotational Stretch, Dynamic Flexibility Exercise[/nomedia]), static stretching

@ SCM Pool:

30 minutes slow swim
10 x 25 shooters
100 EZ

20 minutes in hottub

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

Commentary:

Snuck in a recovery workout between today's activities. I'm actually looking forward to a recovery week as well. And I'm super busy this week, so eliminating the gym will free up some time.

I'm very proud of my Lil Fort. Today was her first running race -- a local 5K to benefit her elementary school. Very good turnout and Mr. Fort's training partner got schooled by a marine to his dismay. I was slightly worried because it was hilly course, but she was undaunted. She came in at 27:30 and was the fastest 14&U girl. She had too much in the tank at the end because she sprinted the last 1/3 mile or so. Now she's all fired up for her 5K in Boston next Sunday. Mr. Fort, on the other hand, is battling a hamstring problem again. He hasn't run for a week (but done hard biking), so he's hoping he can actually make it through the marathon.

And speaking of Boston, I've got to find a place to swim. I finally focused on my travel schedule, and I'm gone from Saturday evening to Tuesday afternoon. I don't think I'll have any time to swim until late Monday afternoon with our busy schedule. But I have to get in the water sometime while I'm there!

Swim/Solo @ Mason:

Warm up:

700 various

Main Sets:

8 x 100 @ :15 RI
odds = backstoke kick
evens = free

10 x 50 @ 1:00
1st 25 = 1 breath free w/overkick*
2nd 25 =EZ backstroke kick

* Finally, remembered to drag out my Finis 2 zoomer fins for this set: http://www.google.com/images?hl=en&q...w=1650&bih=953. I've been meaning to use these for a faster turnover and faster kick in free. Like them better than the long blade fins for fast free. Dislike them for kicking or swimming on my back though, probably because of the way they're designed.

5 x 50 torque drill @ 15 RI

50 EZ

Starts: 15 x "60s":

6-7 backstroke starts + power kick to 15 (@ around 100 pace) + 15 cruise back to block

8-9 forward starts + power dolphin kick to 15 (@ 100 pace) + 15 cruise back to block

50 EZ

5 x 50 shooters w/fins @ 1:15

100 EZ

Total: 3600

Hottub, 20 minutes -- Mason's hottub is so much better than the rec center's.

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

Commentary:

I was psyched to see that the blocks were installed in the lap swimming area today! Usually they're not on Fridays. I was too tired to work on starts last night, so had at it today. My first few forward starts were terrible. Then I realized I wasn't getting the hands overlapped and thumb around hand until I was in the water. When I corrected this problem, I had a better streamline and cleaner entry. Fiddling around with how far to pull up on my backstroke start.

Another busy weekend coming at me with soccer, regatta (these are almost all day events) and 5K. Lil Fort and Mr. Fort are running the 5K together. And spectating that will cause me to miss my team's Sunday am practice. Dang. But I don't want to miss Lil Fort's first 5K and, in any event, that would cause too much mommy guilt. I'm a tad sore from yesterday's dryland palooza, so will probably take tomorrow off as usual and hope to fit in a stretching session.

I entered and paid for Canadian Nats. Technical difficulties from misspelling my name. lol. For their meet, you can change your entries and seed times up to the deadline. This is probably not a good thing for me as I tend to fret over these two items. Trying to get over this bad habit ...

Drylands, 90 minutes:

RC exercises, 15-20 minutes
flutter kicks on bosu, 4 x 50
V ups w/broomstick, 2 x 15
extreme angle isometric squat w/25 plate, 5:00
overhead squats, 55 x 1 x 10, 65 x 1 x 10
(it occurred to me that I should finally put some weight on the bar)
extreme angle step ups, 40 x 1 x 10
squat jumps w/45 lb bar, 2 x 10
yates row, 50 + bar x 2 x 15
lower back machine, 130 x 3 x 10
box jumps, 2 x 10
altitude drops, 2 x 10*
knee tuck jumps, 2 x 10
seated narrow grip row negatives, 90 x 2 x 10
hanging straight leg raises, 2 x 15
-- move to racquetball court --
handstands, 10
twisting med ball slams, 15
reverse overhead throws, 15
overhead floor slams, 15

* Love this exercise, so fun. [nomedia="http://www.youtube.com/watch?v=ob5VdXO1vcs"]YouTube - Altitude drops[/nomedia]. Since I was using a single box, I jumped up high and then dropped. I may try stacking them next time. And altitude drops are a great eccentric exercise. http://boddickerperformance.com/?p=1135. Depth jumps also look fun: [nomedia="http://www.youtube.com/watch?v=_FZM29fV1oc"]YouTube - Depth Jump - Rebounds[/nomedia].


Stretching, 30 minutes:

30 minutes using foam roller, stretching and some yoga.


Swim/SCY @ GMU:

Swam in a lane with Gustavo. Cheryl had workouts for distance folk and for 100/200 folk. I did the latter, naturally.

Warm up:

300 free
300 kick
300 non free

200 kick
200 IM drill
200 kick

Main Sets:

(used fins)

4 x 50 @ 1:00 descend
-- Did back, descended to 26-27. Did not have any AFAP, so ended up at about 80-85%. These felt much harder than they should have.
200 EZ

4 x 50 @ 1:00 200 pace
-- These were supposed to be @ :50, but since Gustavo was doing breast, I happily did them @ 1:00. Did them all free, low 29s, breathing every stroke as I theorize that I would do in a 200 free.
200 EZ

4 x 50 @ 1:00 descend
-- Opted to alternate fast-easy instead. Went 26s in fly, felt dreadful.
200 EZ

4 x 25 @ 1:00
-- 2 back shooters (10s), 2 belly shooters (11s)
-- These were pretty fast for me. In fact, that's about what I went when I was doing 25s @ 3:00 the other day with Pete.
200 EZ

Total: 3300

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

Commentary:

I believe I got a little carried away in the gym today ... I've been feeling very energetic lately, so thought I'd try a long dryland session especially since I didn't have to scurry off to the pool in time to be home for Lil Fort. And I felt great during and after. Not so great in the water however. Still, good to get some speed work in. I am now running off to find my compression tights and ibuprofen.

Swim/SCY/Solo:

700 various

3 x (4 x 100) @ 15 RI
reverse IM: free, breast drill, back drill, fly drill

50 EZ

Total: 1950


Bikram Yoga, 90 minutes:

Heat still hard. Had to and missed one set of triangle pose.


Commentary:

Followed the arrow on Q's flow chart, and did both a recovery swim and yoga today. The swim was all in zone 1; the yoga was zone 2 and sometimes 3. I feel much better now than last night when I sat on the couch but did not eat potato chips. (I was horrified recently to see how many calories were in a bag of kettle chips.) I am planning on doing drylands tomorrow and then going to my team practice at night. That will be my last dryland session before Zones, and I am due for a recovery week anyway. So good timing.

The crew council president is meeting with parents of the lightweight rowers tonight before they meet next week and issue findings. I am sending Mr. Fort, who was an elite lightweight rower at Cornell to fight the good fight. I am slightly worried about my son's blood pressure at the moment. On the other hand, Mini Fort seems to be adjusting well to crew and enjoying it. She's a lightweight too and I hope she doesn't have this problem in the future.

Haven't done my flog in April yet. Need to catch up.

Going off booze to avoid injury:

http://www.dailytelegraph.com.au/spo...-1226033428699

The importance of snacking:

http://www.athleticfoodie.com/2011/0...cking/#dispdet
(Please note Geek that GWG puts flax seeds in his smoothie.)

Drylands:

RC exercises
V ups with broomstick, 2 x 15
hanging straight leg raise, 15
back extensions w/DB, 20
lower back machine, 130 x 2 x 10
extreme angle step ups w/20 lb DBs, 10
extreme angle isometric squat w/10 lb DB, 5:00
explosive leg press, 230 x 2 x 10
box jumps, 10
depth drops, 10
knee tuck jumps, 10
handstand isometric, 1:00
handstands, 10
twisting med ball slams. 15
overhead med ball slams, 15

Swim/SCM/Solo:

Warm up:

600 various

Main Sets:

20 x 50 @ 1:00-1:10
1-4 = fly drill
5-8 = back drill (false lift)
9-12 = breast drill
13-16 = free with paddles
17-20 = shooters (15 under on left side & 15 under on right side)

50 EZ

10 x 25 twirling shooters w/fins

50 EZ

10 x 25 torque drill
4 with paddles, 6 without
-- great speed drill

100 EZ

Total: 2550 meters

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

Commentary:

Had a lovely day yesterday. Sat in the cold through rain and hail at a regatta and then sat for a couple hours in an oppressively hot and humid pool. And after all that I slept like crap last night. Hmm ...

Did random non-routine drylands today. Actually, there is some method to my madness. I'm trying to focus even more on explosive weights and lots of plyos. I spent the rest of the day at the oppressive pool, but my Lil Fort was happy to drop a lot of time in her 50 breast and 50 fly.

Now I am forcing my teens to babysit while I go out to dinner with friends. Sweating in 110 degree heat and sipping coconut water tomorrow.

Swim/SCY w/Speedo:

Warm up:

700 various

10 x 25 shooters

100 free
150 scull

Main Sets:

10 x 50 @ 1:00
5 kick, 5 swim

100 EZ

1 x 50 AFAP
-- did flutter kick w/board & fins
-- went high 25

100 EZ

6 x 25 @ 1:00
- 12.5 burst, 12.5 easy
- all dolphin kick on belly w/fns

50 EZ

1 x 50 AFAP
-- did shooter on belly w/fins, broken 5 seconds at the 25
-- 11+ & 12+

150 EZ

6 x 25 @ 1:00
-- 12.5 burst, 12.5 easy
-- 4 dolphin kick on belly w/parachute & fins
-- 2 dolphin kick on back

100 EZ

1 x 50 AFAP
-- did dolphin kick w/fins & board
-- went 25 high
-- I considered skipping this one, but Pete told me not to "rest on my laurels." So I was guilted into it. Thank you, training partner.

100 EZ

Total: 2300


ART, 30 minutes

Got worked over and am now covered with pink kinesio tape. That was my "stretching" for the day.

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

Commentary:

I had really been thinking that I needed a recovery day after speed workouts on Monday and Wednesday, but I didn't feel too bad in warm up. So I opted for more speed, and tried to work my dolphin kick on the belly. And it was probably a wise idea to get that in before ART. Definitely a recovery swim tomorrow. And I should probably hit the gym ...


March totals:

swim: 25x (way above average due to tapering), 30.4 mile
weights: 3x (way below average due to tapering)
yoga: 13x (9 hours --pretty good since I didn't go to bikram while tapering)
ART 2x