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Strength Training and Dryland Workouts

  1. Thursday July 26th - PM Weights

    Planks
    2 x
    * front 1:00
    * left side :45
    * right side :45

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 12 lb.

    Chin-ups
    Body weight (174 lb.) + 20 lb., 10 sets of 3

    Seated calf raises
    5 set of 5 @ 180 lb.
  2. Tuesday, July 24

    by , July 24th, 2012 at 07:34 PM (The FAF AFAP Digest)
    Monday:

    Lil Fort wasn't feeling too great, so I was home with her. I think it was mostly from staying up way too late at a group sleepover. I've always hated kid sleepovers ... I did get in about 40 minutes of foam roller/stretching/RC exercises.


    Tuesday:

    Lil Fort magically better with a monster night's sleep. So I got in a double whilst she hung out with friends.

    Drylands:

    RC/scapula exercises
    squats, 180 x 4 x 8
    good mornings, 55 x 1 x 8, 65 x 3 x 8
    rear delt flys, 55 x 4 x 8
    wide grip lat pulldowns, 50 x 2 x 25
    resisted side lunges, 40 x 2 x 15
    resisted track start jumps, 40 x 1 x 12
    altitude drops, 2 x 5
    flutter kicks on bosu, 100
    captain's chair leg raises, 2 x 20

    -- drove to pool --


    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooters @ :40
    6 x 50 fly drills @ :20 RI

    Main Sets w/fins:

    Did some of workout #1 from the HIT forum: [ame="http://forums.usms.org/showthread.php?t=21076"]U.S. Masters Swimming Discussion Forums[/ame].

    4 x 50 smooth free @ :50
    1 x 50 flutter kick w/board
    1 x 100 backstroke kick @ 90%
    -- went :54
    2 x 50 EZ

    4 x 50 smooth back @ 1:00
    1 x 50 flutter kick w/board
    1 x 100 IM, broken :15 @ 50, fast @ 90%
    -- went :56
    2 x 50 EZ
    masters minute

    1 x 50 fly AFAP, :24
    -- spaced out and forgot to do the 4 x 50 smooth as recovery and really felt the IM. I was distracted by the amazing SDKs of an apparent college swimmer (who later threw down a 22 50 free from a push)
    -- was also starting to bonk b/c I only had a luna bar for lunch, but persisted. no gus in the darn bag.
    3 x 50 EZ

    1 x 50 AFAP shooter, :21
    3 x 50 EZ

    1 x 50 AFAP dolphin kick w/board, broken @ :25 for :10
    -- went :22
    3 x 50 EZ

    8 x 25 w/parachute @ 1:00

    100 EZ

    Total: 2900


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

    Still taking it fairly easy on the drylands weights wise. But I'm certain I'll feel sore the next couple days. Can't remember the last time I did squats ... Happily, the rear delt flys and (very) wide grip lat pulldowns at low weight did not bother my elbows.

    My speed was definitely off in the pool. Some due to bonking and some due to not doing much speed work lately, I believe. No big deal, it's July with no meet in sight until October. Though I notice there is a senior olympics meet in MD at a decent pool in early Sept: http://www.pvmasters.org/entry.htm.

    I should probably put on my compression gear tonight ...
  3. Tuesday July 24th - AM Weights

    Planks
    2 x
    * front 1:00
    * left side 1:00
    * right side 1:00

    Chest fly
    2 sets of 12 @ 20 lb.

    Reverse fly
    2 sets of 12 @ 10 lb.

    Box jumps
    2 sets of 20

    Seated calf raises
    5 set of 5 @ 200 lb.

    Squats
    1 set of 5 @ 135 lb.
    6 sets of 5 @ 155 lb.

    Calf raises on the Smith machine
    1 set of 10 @ 200 lb.
    4 set of 10 @ 240 lb.
  4. Sunday July 22nd - PM Weights

    TRX Planks
    2 x
    * front 1:00
    * left side :45
    * right side :45

    Mountain climbers
    1:00

    Dips
    Body weight (172 lb.), 2 sets of 10
    Body weight, 6 sets of 5
    I couldn't find a dip belt and was nervous about holding a dumbell between my ankles so I did sets of 10 and 5 with just body weight

    Chest fly
    2 sets of 12 @ 20 lb.

    Reverse fly
    2 sets of 12 @ 12 lb.

    Box jumps
    2 sets of 20

    A membership at the Ocean City Aquatic and Fitness Center gets one access to the pool and weight room so I signed up for a one week membership. I got there less than an hour before closing and the free weight room was full of enthusiastic teenaged boys, so I just got in this short workout in the somewhat quieter weight machine room.
  5. Sat., Jul 21

    by , July 22nd, 2012 at 12:22 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    HS hi row, 95 x 1 x 5, 140 x 4 x 8
    deadlift, 95 x 1 x 5, 115 x 4 x 5
    reverse preacher curl, 20 x 1 x 8, 30 x 1 --- F! right elbow went twang just like a rubber band, insta pain.
    explosive leg press, 190 x 4 x 10
    leg abductor, 100 x 3 x 8
    total ab machine, 100 x 3 x 15
    straight leg raises, 2 x 20


    Bike, 45 min


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

    Took Friday off as I was super busy and wanted to see The Dark Knight rises. Yesterday was busy too with our last summer league meet (cold and in the rain) and Lil Fort's twilight race. Both girls grabbed some wins and Lil Fort dropped time in her 5K, running a 20:47. Next weekend is our Divisional Champs. My once a week swimmer Teen Fort will swim fly & breast. But Lil Fort has to miss out bc she's running the 3000 at the National Track & Field championships in Baltimore the same day. http://www.usatf.org/Events---Calend...and-Field.aspx.

    I definitely reinjured my right elbow yesterday. . It's been slightly twitchy lately, which I believe is due to subbing breast for free during practice. But now it feels just like it did last November and I'm worried I've done some permanent damage to the tendon. I had hoped, with my shoulder improved, to be injury free for awhile. Foiled. And this really throws a wrench in my plans to build back upper body strength this summer heading into the fall short course racing season. I have an appt for (hopefully) my last PRP session on my shoulder on Aug. 21. I'll rest it until then and see what the doc says about my elbow. Last time, the cortisone shot zapped the pain, but if there's some damage in there, that won't help in the long term.

    Updated July 22nd, 2012 at 05:43 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  6. Wednesday July 18th - PM Weights

    TRX Planks
    front 1:00
    left side :45
    right side :45
    front 1:00
    left side 1:00
    right side 1:00

    Chest fly
    2 sets of 12 @ 15 lb.

    Reverse fly
    2 sets of 12 @ 12 lb.

    Single leg touchdown
    2 sets of 20 @ 35 lb. each leg

    When I tell someone that I live 55 miles from work the first question is usually "how long does the drive take", to which I reply "usually about an hour, sometimes longer, once in while much longer". Today was one of those days .

    After more than two hours in the car I was not in the mood for a workout, but I figured I should do something so I did this very abbreviated set.

    Updated July 19th, 2012 at 03:53 PM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  7. Tuesday, July 17

    by , July 17th, 2012 at 05:50 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    leg press, 250 x 4 x 8
    leg adductors, 90 x 4 x 8
    seated row, 70 x 4 x 8
    push press, 50 x 3 x 8
    back extensions w/25 lb plate, 2 x 15
    single leg squat w/20 DBs, 1 x 8 each -- not a good idea after adductors and back extensions -- too much hamstring
    tricep press, 40 x 4 x 8
    power wheel roll outs, 2 x 15
    straight leg raises, 2 x 15


    Bike, 45 minutes


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


    Back to gym today after more than a 5 week absence. I'm sure I'll be sore tomorrow. Does anyone know about the timing of compression garments for speeding recovery? Do they ideally need to be donned right after a workout or is it fine it it's just sometime that day?

    We are in the midst of another heat wave. Heated yoga does not appeal.
  8. Monday July 16th - PM weights

    Chin-ups
    Body weight (172 lb.) + 35 lb., 2 sets of 3
    Body weight + 30 lb., 5 sets of 3
    I used a 30 lb. dumbell last week so I thought I would try 35 lb. this week. It was too hard so so I dropped back to 30 and was surprised that it seemed much harder than last week. I just looked back at my entry from last week I see that I actually used 25 lb - no wonder it was a struggle!

    Box squats
    1 set of 5 @ 135 lb.
    4 sets of 5 @ 175 lb.

    Lat pulldown
    4 sets of 10 @ 120 lb.

    I only had a half hour tonight so I just did these three.

    Updated July 17th, 2012 at 07:45 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  9. Thursday July 12th - PM Weights

    TRX Planks
    front 1:00
    left side :45
    right side :45

    TRX mountain climbers
    1:00

    Box jumps
    2 sets of 20

    Single leg touchdown
    2 sets of 20 @ 35 lb. each leg

    Chest fly
    2 sets of 12 @ 25 lb.

    Dumbell chest press
    1 set of 10 @ 35 lb.

    Reverse fly
    2 sets of 12 @ 12 lb.

    Dips
    8 sets of 3 @ Body weight (170 lb.) + 35 lb.

    Box squats
    1 set of 3 @ 135 lb.
    7 sets of 3 @ 185 lb.

    Wide-grip overhand cable rows
    1 set of 10 @ 90 lb.
    4 sets of 10 @ 100 lb.

    Plank row
    1 set of 10 @ 55 lb. each arm
    1 set of 10 @ 60 lb. each arm

    I have so to do at work so I decided to go straight to work instead of stopping to swim. I promised my daughter that I would go to the gym with her, so we went after work and I again did most of her workout with what I was planning to do.

    My body weight is at 170, up 16 lb. in a little less than three months.

    Updated July 16th, 2012 at 11:40 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  10. Wed Jul 11th, 2012 Sprint Training Day 1

    by , July 11th, 2012 at 05:20 PM (Ande's Swimming Blog)
    Wed Jul 11th, 2012

    SLEPT in today

    Lifted weights at SMAC

    Whitney Coached
    LCM main pool
    Noon to 1:15
    swam with Dale
    Beside David Alley, Nolan Slesnick, Ned

    Warm Up (LCM)
    did 10 or 12 easy 50's


    Main Set (LCM)

    50 easy
    rest 2:00 50 FL fast when 28

    400 easy

    50 easy
    50 fast fr
    30 from a push

    50 easy
    50 fast fr
    29 from a push

    200 easy

    4 x 50 desc on 5 min

    1) fr 31

    2) fr 30

    3) fr 28

    4) fl 28



    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
  11. Tuesday July 10th - PM Weights

    TRX Planks
    2 x
    * front 1:00
    * left side :45
    * right side :45

    TRX side knee tucks
    2 x 20

    Chest fly
    2 x 12 @ 20 lb.

    Reverse fly
    2 x 12 @ 12 lb.

    Single leg touchdown
    2 x 20 each leg @ 25 lb.

    Dumbell chest press
    2 x 10 @ 35 lb.

    Plank row
    2 x 20 each arm @ 50 lb.

    Box jumps
    2 sets of 20

    Barbell lunges
    95 lb., 2 sets of 10

    Box squats
    135 lb., 1 set of 5
    185 lb., 5 sets of 5

    Chin-ups
    Body weight (170 lb.) + 25 lb., 8 sets of 3

    My daughter asked if I would workout with her tonight so we combined her workout with what I was planning to do. I think I will sleep well tonight

    Updated July 11th, 2012 at 12:58 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  12. Sunday July 8th - PM Swim

    Immediately after swimming.

    TRX Planks
    2 x
    * front 1:00
    * left side :45
    * right side :45

    TRX side knee tucks
    3 x 10

    Box jumps
    1 set of 20

    Box squats
    135 lb., 1 set of 3
    165 lb., 9 sets of 3
  13. Saturday July 7th - PM Weights

    TRX Planks
    3 x
    * front 1:00
    * left side :45
    * right side :45

    TRX side knee tucks
    3 x 10

    Chest fly
    2 x 12 @ 20 lb.

    Reverse fly
    2 x 12 @ 12 lb.

    Dips
    Body weight (168 lb.) + 30 lb., 8 sets of 3

    Plank row
    2 x 10 @ 50 lb.
  14. Thursday July 5th - PM Weights

    TRX Planks
    2 x
    * front 1:00
    * left and right side :45 each

    Plank row
    2 x 10 @ 45 lb.

    Dumbell shoulder press
    2 x 10 @ 25 lb.

    Standing barbell press
    2 x 10 @ 50 lb.

    Chin-ups
    Body weight (168 lb.) + 20 lb., 6 sets of 3

    Box squats
    135 lb., 1 set of 3
    165 lb., 5 sets of 3
  15. Summer 2012

    by , July 3rd, 2012 at 09:22 PM (Distance Flyer)
    Week of 7/1
    7/3

    Quick weights workout...bench, squats, tri extension (balance on one leg), med ball wood chop, arm curls, and up/downs

    Want to get back to these quick weight workouts on off-days from the pool. My times are faster in meets when i do these. I am planning on doing the Dearborn Masters meet on 7/22. Not having access to a LC pool will be challenging but I'm looking forward to swimming the 200 fly and breast during that meet.

    7/4

    First workout at Downriver YMCA in several years...felt good to get back there.

    3 times through...
    200 swim/100 Kick (#1 Free, #2 Back, #3 Breast)

    8x25 drill/swim fly
    150 fly straight (building toward 200 fly)
    50 easy

    8x50 drill/swim RIMO 1:00
    100 k
    200 cd
    2000 yards

    The goal for these straight fly swims is to maintain my stroke rate while holding the same time. The last 50 of that 150 straight I added one stroke per length. Need to work my walls more and do a deeper chest press to maximize my distance per stroke. Ran into one of my old teammates from the DRY team...he mentioned that there is a group that still works out on Sunday mornings. Looking forward to joining them again.

    7/6

    400 wu (300 sw, 100 k)
    4x100 d/s RIMO 2:00
    100 k
    6x50 1:00 (odd free, even back)
    8x25 fly max 6 strokes per 25
    100 k
    150 cd

    1650 total

    Had to stop a little early. Went down to one lap lane. Too crowded! Having a hard time keeping my heart rate down. It's been so hot this week. That could be part of the issue.

    Updated July 8th, 2012 at 11:46 AM by kellys

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Masters Swim Meets / Events
  16. Monday July 2nd - PM Weights

    Dips
    Body weight (168 lb.) + 30 lb., 8 sets of 3

    Box squats
    135 lb., 1 set of 3
    155 lb., 7 sets of 3
  17. Sunday July 1st - PM Weights

    Immediately after swimming.

    TRX Planks
    2 x
    * front 1:00
    * left and right side :45 each

    Chest fly
    2 x 10 @ 20 lb.

    Reverse fly
    2 x 10 @ 12 lb.

    Single leg touchdown
    2 x 10 @ 25 lb. each leg

    Plank row
    2 x 10 @ 40 lb.

    Calf raises on the Smith machine
    245 lb., 1 set of 10
    295 lb., 4 set of 10

    I planned to do deadlifts today, but my lower back complained slightly on the first set so I bagged it.
  18. Friday June 29th - PM Weights

    TRX Planks
    2 x
    * front for 1:00
    * left and right side for :45 each

    TRX Mountain climbers
    2 x 20

    TRX side knee tucks
    2 x 20 each side

    Chest fly
    2 x 10 @ 20 lb.

    Reverse fly
    1 x 10 @ 12 lb.
    1 x 10 @ 10 lb.
    I am surprised at how hard this exercise is for me, I didn't realize how weak my back muscles are.

    Single leg touchdown
    2 x 10 @ 25 lb. both legs

    Box squats
    135 lb., 1 set of 3
    165 lb., 8 sets of 3

    Chin-ups
    Body weight (168 lb.) + 20 lb., 6 sets of 3
    I planned to do 8 sets, but I just made the last one in the sixth set so I decided to stop.
  19. Wednesday June 27th - PM Weights

    Box squats
    115 lb., 1 set of 3
    135 lb., 1 set of 3
    155 lb., 6 sets of 3

    Dips
    Body weight (168 lb.) + 25 lb., 8 sets of 3

    Calf raises on the Smith machine
    215 lb., 1 set of 10
    245 lb., 1 set of 10
    265 lb., 5 set of 10

    After working out out with my daughter this week and seeing her squat 185 lb. and hardly break a sweat, I realized that I should work more on my legs so I did both squats and dips with fewer sets of each.

    We didn't lift at all when I swam in high school and the little bit we did when I swam in college was disorganized and didn't seem especially helpful, so I was happy when Jazz posted his Big Four Lifting Program back in April. I have enjoyed the focus on one "big" lift each session, and I think his advise to start light and add weight each time has worked especially well for me. Every workout I have felt like I was using my maximum weight and figured that I would have to repeat the same weight the the next session, but each time I have added a few more pounds and so far it has worked.

    Obviously I will max out some time soon, but it is a real charge to add weight every workout and make through the reps! It am also really happy that I have been gaining weight, I have gained 14 lb. in five weeks and now weigh more than I did in high school for the first time in probably 20 years.

    I don't know that it is helping my swimming since I haven't had a chance to swim in any meets since I started lifting, but I feel stronger in the water and I have definitely been gong faster in practice so I am hopeful.

    Updated June 29th, 2012 at 01:01 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  20. Tuesday June 26th - PM Weights

    Chin-ups
    Body weight (168 lb.) + 15 lb., 10 sets of 3

    Standing barbell press
    10 @ 60 lb.
    10 @ 50 lb.
    8 @ 60 lb.

    I didn't have time for much tonight because I only had 20 minutes before I had to run to pick up my daughter from practice.
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