Strength Training and Dryland Workouts

Bike, 30 minutes


Drylands:

RC exercises
flutter kicks on bosu, 2 x 100
back extensions w/plate, 25 x 2 x 15
power wheel roll outs, 2 x 15
power wheel pike ups, 2 x 10
hanging leg raises, 3 x 10
push press, 40 x 2 x 10
goblet squat, 55 x 2 x 10


Stretching, 20 minutes

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

No time for a swim today with Lil Fort having friends over, and mentally I needed a break! All I've done for weeks is swim, swim, swim. I need to mix it up more so that I'm feeling excited about getting to the pool and more ferocious once I'm there.

I did mostly a core workout at the gym today. I want to ease back into drylands and not ramp up until after my meet. (As it is, I'm sure I'll feel the effects of the power wheel.) After the meet, I may take a few days off -- from the pool, not exercise.

Was interviewed by Swimming World TV today via skype. It's going to air next Monday. He asked me quite a bit about SDKs -- not surprising! Right after me they talked to Allen Stark and you can watch him on Tuesday. For my interview, they warned me that I wouldn't see the interviewer on my computer screen. They didn't explain why (and didn't do this with Allen), and it was rather odd talking to just my computer screen. Hopefully, I won't look too foolish. lol Jimby said he has done the same thing before.

Here's the list of WRs set at Nationals: http://www.swimmingworldmagazine.com...urse-Nationals. Interestingly, only 3 of the records were broken by swimmers under 50. All three are Olympians (Gangloff, Chris, and Noriko Inada). The tech suit records aren't easy to crack!

Drylands:

RC exercises
power wheel roll outs, 2 x 25
power wheel pike ups, 2 x 10
explosive leg press, 210 x 3 x 10
explosive narrow grip row, 70 x 2 x 10
box jumps, 10
altitude drops, 10
knee tuck jumps, 10
handstands, 10
extreme angle isometric squat, 5:00

med ball slamming for 10:00 in racquetball court


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

This was my last drylands session (mostly explosive stuff) since taper starts tomorrow! Technically, I may go to yoga one more time. But otherwise, I'm letting the muscles recover out of the water.

Had a deep tissue massage later in the day. I was/am really flattened after. Thought about a nighttime swim, but was not sufficiently motivated. Hoping for a good snooze tonight.

Muppet and SwimmieAvsFan announced today that their team will host the Terrapin Cup LCM Meet on Aug 20-21 at U of Md. Even though I'm swimming in Nats, I'm definitely attending. No idea what events to sign up for; I'll probably wait until after Nats to decide. The meet entry form will be available in a couple days. I'm hoping both SwimStud and Jimby will attend.

Still haven't signed up for the Hains Point meet, though I know I "should" for a pre-Nats tune up. It's hard for me to get excited about swimming outside in the heat in that particular pool ... But racing is racing, I guess.

Attached are a few photos from Nice -- one of the 13th century wine cellar in which we had a delicious wine tasting.

Attached Thumbnails

         

Drylands:

RC exercises
hanging straight leg raises, 2 x 15
back extensions w/25 lb plate, 2 x 15
extreme angle step ups w/ 20 lb DBs, 3 x 10
HS hi row, explosive, 140 x 1 x 10, 130 x 1 x 10, 120 x 1 x 20
push press, 50 x 3 x 10
knee tuck jumps, 10
altitude drops, 2 x 10


Swim/SCM/Solo @ Gym

30 minute slow continuous swim a la RA

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

Commentary:

Took yesterday off completely; I was even too wiped out for yoga. Had to save my energy for a birthday dinner with friends and fam. And I got a huge huge shock as I walked out the door -- a new convertible. Sweet ride!!! I literally had no idea. Now Geek will be forced to stop making fun of my mommymobile Durango, which is almost ready for retirement. After some birthday champagne and wine from Provence that we brought home, I was ready to sleep in. And although the gym would not be my first choice of activities on my birthday, I dutifully dragged myself in. Hope to do a speed workout tomorrow. It's going to be a busy week with summer league meets on Mon-Wed-Sat. -- boys v. girls meet, divisional relay championship and our weekly A meet.

I've attached a few pics from Villefranche, France. The third one is a covered street from the 12th century called the Rue Obscure, which was very unique. And a cute pic of Mini and me from last night. She has chipmunk cheeks form her wisdom teeth surgery (and still very valiantly swam in the meet sat am for her team). And lastly a pic of my new ride. It makes driving around in the traffic here so much more tolerable!

Attached Thumbnails

         

Drylands:

RC exercises
flutter kicks on back on bosu, 3 x 100
HS leg extension, 90 x 5 x 5 -- so much harder than the nautilus machine
DB row, 45 x 4 x 10 each arm
skull crushers, 50 x 4 x 10
explosive leg press, 210 x 3 x 10 -- really light
knee tuck jumps, 10
altitude drops, 25

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

Commentary:

Only 1 more week of weights until taper! I'll have to check my blog, but I only recall taking one week off weights since Zones in April. As usual, 3 weeks seems like a very long time. But that has worked well in the past.

Had a very scintillating day -- renewed my license at DMV and took Mini Fort in for surgery and pampered her afterward (she doesn't like my smoothies). I didn't have time for a swim; was lucky just to get to the gym tonight for an hour. And the gym is so much more crowded at night than in the afternoon. Planning on heading to Rockville in the am for an outdoor LCM swim.

Attached are some pics from Santa Margherita. Santa Margherita and Portofino on the Italian Riviera are breathtaking. Hardly real, right out of a movie.

Attached Thumbnails

         

Drylands:

RC exercises
cable twist w/yoga ball, 50 x 1 x 15 each side, 60 x 1 x 15 each side
HS iso lateral hi row, warm ups, 205 x 4 x 5
push press, 60 x 3 x 10
deadlift: warm ups, singles -- 5 @ 155 (previous max w/Jazz), 10 @ 160
knee tuck jumps, 10
med ball slams in racquetball court, 10 minutes
(invented a plyo slam for turns)

-- Keep forgetting my gloves. Getting nasty not very girly callouses. Did my max on all 3 lifts.


Girls Holiday 5, er, 4K:

Warm up:

500 various

10 x 50 @ 1:00
3 x single arm fly, single arm back, and SSR
last 50 = scull

Main Sets:

40 x 50/4 strokes:

10 x (25 EZ speed fly + 25 EZ) @ 1:00
10 x (25 back shooter + 25 EZ @ 1:00
5 x russian breast drill @ 1:15
5 x breast pull w/buoy @ 1:15
10 x 50 free w/paddles @ :50

50 EZ

20 x 50 kick w/fins (except evil) @ 1:00

5 x 50 dolphin kick w/board -- # 5 fast
5 x 50 back kick -- #5 fast
5 x 50 breast kick
5 x 50 flutter kick w/board -- #5 fast

100 EZ

Total: 4150

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

Commentary:

I had to drive home to get my equipment bag before going to the pool. So I didn't have time for the entire Girls Holiday 5K, but gave it my best shot. And it likely may have been a bit too much for me anyway for only my third swim since returning. Treated the workout as recovery/technique. Thought about doing a set for my 100 back, but the water was too freaking hot.

Ran into Wally Dicks at the pool. He was a somewhat surprised I was attending Nationals after a vacation. He is obsessed with "base," probably too much he admits. Hopefully, it's not too much hubris on my part. I don't expect to be in absolute top form, but don't think that's necessarily a precondition for attending Nats -- especially when it appears we don't have a local meet here. (I don't count meets in the hairball pool.)

My eyes have been really bright red the last two days after swimming at Oak Marr. My family has commented on them and they hurt. I hope they are not on the verge of infection. I wonder if they dumped a vat of chlorine in the pool on Sunday? Or are using some new chemical? I will probably go to SpringHill the next few days as a precaution. Or I may venture out to a Terrapin Masters practice on Wed. night. But SpringHill isn't ideal in the summer -- lap lanes often taken out for kids, backstroke flags MIA, etc. Will do yoga tomorrow to give my eyes a break.

There was an interesting article in the Post yesterday about the training of pro tennis players. More of them are using med ball training and plyometrics as part of their dryland routine. Nadal is also going gluten free "to increase stamina."

A few pics from Palermo, Sicily ...

Attached Thumbnails

         

Drylands:

HS hi row, warm ups, 180 x 1 x 5, 190 x 1 x 5, 200 x 3 x 5
overhead squats, 60 x 3 x 10
box jumps, 2 x 10
altitude drops, 2 x 10
knee tuck jumps, 2 x 10
TRX knee ins, 10 -- got kicked off. can't use this except with trainer. nice way to make $$$ off their club members ...
total ab machine, 120 x 2 x 10
bench press, 90 x 1 x 5, 100 x 4 x 5
RC exercises

Drove right to pool ...


Swim/SCY/Solo:

Warm up:

500 various

16 x 25 shooters w/fins

Main Sets:

10 x 50 free w/paddles @ :50

4 x (3 x 75 kick w/board and fins) @ 1:30
1 = 1st 25 fast
2 = 2nd 25 fast
3 = 3rd 25 fast
-- did dolphin and flutter kick

100 EZ

8 x 50
odds = torque speed drill
evens = scull

6 x burst 25s @ 1:00
--wanted to do more, but was getting calf cramps

200 EZ

Total: 3150

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

Commentary:

I got stronger on vacation apparently! The 200 I did on the hi row today is my prior max (I think), and I did 15 reps at that. The bench press was also pretty heavy for me. I guess reversing my prior neglect of the upper body is paying off.

And the swim felt much better than I anticipated as well. Though I think my legs were fatigued from the kicking by the end. I was probably also somewhat dehyrated from the flying, etc.

So all in all not a bad return to training. Though between the workout and the lack of sleep the last couple days, I'm feeling pretty knackered right now. Looking over my flog, on vacation, I got in 5 drylands sessions, 5 ellipse sessions, 1 swim and tons of walking in the 13 days I was gone (2 days traveling). Though I'm not 100% sure I recorded everything. But only 11 total swims in June ...

I got an email about Auburn Nats saying that only 688 swimmers were entered in the meet. That seems really low for such a fast pool. Isn't that approx the same attendance as Puerto Rico last year? I guess no one likes LCM anymore? Lots of people taking the summer off? Does anyone know when the psych sheets are out?

Right now, I'm mulling over how much to taper. Only 34 days until the meet begins (for me). I will likely stick with my usual 3 week taper and just drop weights the first week and then taper my swimming for 2. That gives me just 19 days (through July 20) to cram in speed work. Hopefully, not all my speed has deserted me in the last 2 weeks. I should probably review what I did before Indy Nats in 2009.

FAST FRI Jul 1st, 2011 LCM

Gonna rest a bit for Sunday's relay

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WEIGHTS

whitney Coached
UT, main pool LCM
6:00 - 7:30 dove at 6:08
wore FS PRO jammer
swam with Chris, Tyler Todd, Mike, Larry & Jim

WARM UP
swam easy 50's till 6:30
probably went 800

Main SET: LCM

200 fr fast for time in heats
just swam smooth
went 2:16

200 easy

200 fr fast for time in heats
swam smooth & stronger
went 2:13

200 easy

100 fr fast for time in heats
swam smooth
went 1:04

200 easy

100 fr fast for time in heats
swam stronger did 50 2beat k 50 6 beat kick
went 59

200 easy

did a few easy 50's
thought about doing more

Might double today


Meets

2011 South Central Zone LCM Championships INFO
Jul 22 - 24, 2011 in
Shenandoah (Houston), TX
entered

Wed Jun 29th, 2011 LCM

weighed 220 after practice

Mon double

Tue skipped, didn't sleep well Mon night Tue morn so I slept in instead of getting up at 5:15 with not much

Tyler asked me to swim on a
4 x 100 free relay this Sunday with
him, Mike Varozza, & Chris Eckerman so I'm going to rest a little & probably shave, time to focus on strength & speed

Entered LCM Zones Today
400 IM & 5 events each day
including 100 & 200 br

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Whitney Coached
UT, main pool LCM
6:00 - 7:30 dove at 6:02
wore FS PRO jammer
swam with James, Tyler, Nate, Kelly, & Todd who turned 42 today
beside Larry

WARM UP
400 300 200 100

Main SET: LCM

2 rounds of
400 fr 30 sec rest
300 IM 30 sec rest
200 fr 30 sec rest
100 IM 30 sec rest
8 x 50 k on 55
50 done 12.5 fast 37.5 easy
50 with 3 breaths

R1 4, 3, 2, 1 at 70% effort
went 5:11 on 4 & 2:34 on 2

R2 4, 3, 2, 1 at 80% effort
went =4:56 on 4 & 2:23 on 2
swam strong but didn't work it

3 x (150 easy, 50 build, desc)

Meets

2011 South Central Zone LCM Championships INFO
Jul 22 - 24, 2011 in
Shenandoah (Houston), TX
will probably enter:
Fri 400 IM
Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

FAST Fri Jun 24th, 2011 LCM

Swam Tue, Wed & Thu but didn't blog em

On the flight home from Seattle, my son Dane read an article in Outside Magazine about
[ame="http://www.amazon.com/gp/product/030746363X?ie=UTF8&tag=ifsande-20&linkCode=xm2&camp=1789&creativeASIN=030746363X "]The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss[/ame]and decided to investigate further, yesterday he showed it to me.
it makes some amazing claims:
YOU WILL LEARN (in less than 30 minutes each):
* How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails.
* How to prevent fat gain while bingeing (X-mas, holidays, weekends)
* How to increase fat-loss 300% with a few bags of ice
* How Tim gained 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time
* How to sleep 2 hours per day and feel fully rested
* How to produce 15-minute female orgasms
* How to triple testosterone and double sperm count
* How to go from running 5 kilometers to 50 kilometers in 12 weeks
* How to reverse “permanent” injuries
* How to add 150+ pounds to your lifts in 6 months
* How to pay for a beach vacation with one hospital visit
I looked at the chapters & read a few pages, it looks interesting & currently ranks #33 on Amazon.
Anyone out there read it or tried it?
Got any comments?
I wonder if it really works?
The chapter titled: How I Learned to Swim Effortlessly in 10 Days where he shares how he went from a struggling beginner swimmer (who could barely swim 2 lengths in a pool) to improving his technique and being able to complete a 2,500 meter open water swim.
Hint: he learned TI & provides a nice summary

Ferriss also wrote
[ame="http://www.amazon.com/gp/product/0307465357?ie=UTF8&tag=ifsande-20&linkCode=xm2&camp=1789&creativeASIN=0307465357 "]The 4-Hour Workweek, Expanded and Updated: Expanded and Updated, With Over 100 New Pages of Cutting-Edge Content.[/ame]
Anyone read it or got Comments?



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WEIGHTS
lifted at san marcos world gym
5:10 am - 5:25 am

Whitney Coached
UT, main pool LCM
6:00 - 7:30 dove at 6:08
wore FS PRO jammer
swam with Mike, Chris, Marcio & Nate
beside Tyler,
plus Larry & Jim who have a meet tomorrow in Dallas


WARM UP
assigned 500, 400, 300, 200, 100
did 50's on :50

Main SET: LCM

4 rounds of
100 fr 80% on 2:00
100 fr 90% on 2:15
100 fr 100% on 2:30
50 FAST for time from a dive
150 easy

R1 1:11, 1:08, 1:06, 27
R2 1:11, 1:08, 1:05, 27
R3 1:11, 1:10, 1:02, FL28
R4 1:14, 1:10, 1:08, FL 26

500 choice
did easy 50's

After practice I watched UT men work out for a while, their practice is 7:30 - 9:00 or 9:30
hung around through the first round of their main set which was:

6 x 100 FAST in heats on 7:30
They had 5 lanes & there were 5 heats which went off every 90 seconds
saw some fast work out swims

Meets

2011 South Central Zone LCM Championships INFO
Jul 22 - 24, 2011 in
Shenandoah (Houston), TX
will probably enter:
Fri 400 IM
Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

Drylands from last Tuesday:

leg extensions, 85 x 1 x 10, 100 x 2 x 8, 115 x 1 x 8, 130 x 1 x 7
seated row, 85 x 23 x 10
alternating hammers w/20 lb DBs, 2 x 20
goblet squats, 65 x 2 x 10
captains chair straight leg raises, 2 x 15


Friday:

chest press, 70 x 1 x 10, 85 x 2 x 8
explosive leg press, 250 x 10, 270 x 2 x 10
dumbbell row, 40 x 2 x 10 each arm
captains chair straight leg raise


Ellipse, 30 minutes

dumbbell row, 45 x 2 x 8 each arm
push press w/20 lb DBs, 2 x 10
bulgarian single legs squat, 40 x 2 x 10 each leg
knee tuck jumps, 2 x 10
RC exercises

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Commentary:

Tough gym to workout in. Some woman almost whacked me with a dumbbell! It thinned out during my second round of drylands (over lunch hour) fortunately.

After the workout, I went to a lecture on Corsica. Very interesting -- nothing but conquests in its history. I was reminded that Corsica is the birthplace of Napoleon. Tomorrow, we are going to Portofino and Santa Marguerita on the Italian coast (in lieu of a very low ride to Florence). Going to catch some sun with Mini Fort now.

Have had very little internet access. Very little swimming either for that matter. Here's the "workouts" or what I remember of them. My iphone (with note function) just died as I am typing ... will have to edit later. Forgive typos -- typing fast on ipad.

Sunday:

Ellipse, 30 minutes

floor bench press, 50 x 4 x 10 (up 10 lbs)
rear delt fly, 70 x 1 x 10, 85 x 3 x 8
back extension machine, 175 x 3 x 15

Ellipse, 30 minutes

captains chair straight leg raise, 3 x 15
goblet squat, 65 x 3 x 10
tricep extension, 65 x 3 x 8
something else

Ellipse, 15 minutes


Monday:

4-5 miles of walking in Malta


Tuesday:

4-5 miles of walking in Palermo

30 minutes weights (can't remember)

20 minutes Ellipse


Wednesday:

Maybe 2 miles of walking in Rome. Had tours there to jump lines at the Colliseum and Vatican.

Swim at Night, 2000 meters

In a 12.5 meter pool. I could barely do anything other than streamline in a pool so small. I chopped it up into groups of 20 laps. Almost felt tapered, though perhaps anyone would in this pool.


Thursday:

Hiked/walked maybe 4 miles, 2 miles at Mt. Vesuvius.

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Commentary:

Having a fabulous time! Of course, this is not so surprising since I love to travel so much.

Started out in the island of Malta, which is almost a giant sandcastle with all the limestone buildings. Malta is the site of the movies The Count of Monte Cristo, Troy, and Gladiator and you can definitely tell! We began with a tour of a fishing village and a boat ride in the Blue Grotto -- spectacular (and the site of the scene in the TCOMC when he discovers the treasure). After sending the kids back, we walked about in the capitol of Malta, Valletta. I can't resist a medieval fortressed city, though the styles of architicture are myriad with all the foreign invasions. We had a lovely late lunch in a typical European cafe in a picturesque setting sampling the local Maltese wine.

The next day we journeyed to Palermo, Sicily. Mr. Fort and I walked at warp speed touring all the city's sights and the 25,000 churches in Norman, Renaissance, Baroque and Neoclassical styles. Palermo is essentially akin to an Italian Manhattan except with narrower sidewalks and older buildings. Stoplights are few and purely for decoration. Mr. Fort and his running buddy almost got killed trying to run in this city.

We were in Rome yesterday. Love Rome, and have been there twice before. However, I think I will forevermore avoid it in the summer. I was really really looking forward to the Vatican Museum and Sistene Chapel (which I hadn't seen since it was renovated). But it was the most crowded and claustrophobic scene imaginable. Both wonderful and miserable. And I missed the Laocoon sculpture. (Nerdy art history freak here.) At the end of the day, I asked Lil Fort what she liked better -- the most famous church in the world (St. Peters) or the gelato. Her answer was predictable.

Today, we were in Naples, but skipped the ancient city in favor of hiking up Mt. Vesuvius and touring Pompeii -- both were amazing! In between, we stopped at a vineyard about 1/3 way up Vesuvius for a wine tasting and a stupendous lunch. Very lovely, and we ordered a case of wine. We finished the day at a local Napoli pizzeria. This was my fav day so far. Even the two 10 year olds enjoyed the day!

I may head to the gym for a short bit before it closes now. I haven't been able to peruse the blogs. Hope everyone's training is going fabulously! I am not looking forward to sucking my first 2 weeks back.

Ohhh, I'm getting a seaweed exfoliation and massage tomorrow!

Cheers everyone!

Drylands:

RC exercises
long arm crunches
power wheel roll outs, 2 x 25
power wheel pike ups, 2 x 10
cable twist w/yoga ball, each side -- 45 x 1 x 10, 50 x 1 x 10

HS shoulder press, 70 x 5 x 5 -- Q style
-- Treaded carefully on these; easier as a I went along.
squat machine, 220 x 1 x 10, 224 x 2 x 10
dumbbell row, each arm -- 35 x 1 x 10, 40 x 2 x 10
box jumps, 10
knee tuck jumps, 10
altitude drops, 10

-- Went to racquetball court and did 10 minutes of 5-6 different kinds of med ball slams


Swim/SCM/Outside @ Gym:

Warm up:

600 various

Main sets:

24 x 25 drill
6 of each stroke

10 x 50
25 easy speed fly w/fins + easy back kick

10 x 50 w/paddles
odds = 25 scull + 25 overkick free
evens = 25 torque drill + 25 overkick free

50 EZ

Total: 2250 m

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

Commentary:

Got in a decent session at the gym. The 2 boxes in my gym had disappeared for a couple weeks to my disgruntlement. So I was very happy to see a new set of boxes appropriate for box jumps and altitude drops!

Just did a recovery swim right at my gym. It was a gorgeous day here in the metro DC area -- perfect to swim slowly outside (except for backstroke of course). There was a speedy college swimmer from UNC there. She did breast with dolphin kick with small paddles, which looked pretty cool; I may need to try that. I let myself sit in the sun for a whole 10 minutes before dashing off for errands. (Thought of Bob and decided that 10 minutes was meditation. )

Drylands:

RC exercises
flutter kicks on bosu, 2 x 50
power wheel roll outs, 2 x 15
power wheel pike ups, 2 x 20
reverse scoops w/kettleball, 25 x 2 x 15

single arm row, 4 sets of 10 each arm @ 55, 60, 65, 65
single leg extensions, 4 sets of 10 each leg @ 30
push press, 50 x 3 x 10
explosive leg press, 270 x 2 x 10
bulgarian single leg squats, 30 x 2 x 10 each leg
knee tuck jumps, 2 x 10


Swim/SCY/Solo:

Warm up:

600 various
200 fly drills

Main Sets:

-- Modified a recent Tall Paul Sprint Option

3 x 100 free w/paddles @ 2:30, descend
1:08, 1:03, :58
2 x 50 fast kick @ 1:30
-- did dolphin kick w/fins & board
-- went high 26-27
-- tried to keep my feet underwater more
100 EZ
4 x 50 descend @ 1:30
-- did breast w/fins
-- 40, 36, 32, high 30-31
2 x 50 fast kick w/fins & board
-- did flutter kick
-- went 27s
100 EZ

3 x 100 backstroke, cruise @ 2:00
2 x 50 @ 1:30
-- 25 fast free w/fins (11s) + 25 DAB
4 x 25 @ 1:00
-- burst dolphin kick to 15 m, no fins
2 x 50 fast kick w/fins (11s) @ 1:30
100 EZ

Warm Down:

8 x 50
odds = SSR drill
evens = fly or breast drill

Total: 2700

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

Commentary:

Not sure I got all my drylands. Managed to delete my note on my iphone. Left shoulder is sore. This is probably from the 400 yards of fly yesterday ... No way can I ever really train for the 100 fly with my left shoulder; just have to fake it and dolphin kick. The swim workout seemed way harder than the 2700 yards would suggest! But I felt like I held up pretty well doing two speed workouts in a row. This pool now has 4 digital clocks. I have to remind myself to use them. So much easier to keep track of times with them as opposed to pace clocks.

Just yoga tomorrow.

Drylands w/Jazz:

external rotators

alternating hammers for warm up, 15 DBs x 2 x 10, each arm

Jazz did pull ups. I suck at these so I did a few v short sets of chins.

DB row, 30 x 1 x 10 each side, 35 x 1 x 10 each side

floor DB bench press, 40 x 4 x 10
-- Jazz corrected me so that my elbows were sticking out more.

face pulls, 15 at 2, 4, 5, 6, 5 (12 reps on last set) mystery weights

HS hi row (while Jazz was doing more bench pressing), 140 x 1 x 5, 160 x 3 x 5

hanging straight leg raises 4 x 10-15
There is something I'm way better than Jazz at! When I teased him about it, he just said "It's not core day." Hmm ...

deadlifts, warm ups with bar, 95 x 1 x 3, 115 x 1 x 3, 125 x 1 x 3. Then shifted to singles. 1 x 135, 145, 155.
-- From what I recall 155 is my max deadlift. I was surprised I could do this much as I hadn't done them in ages. Jazz had to correct my technique again -- feet closer together, ass out, etc. This seemed to help significantly.

altitude drops from high box (maybe 3.5 feet this time), 2 x 10
-- There is one box higher than this. But this may be the highest I can go without risking injury.


Commentary:

Much more fun lifting with Jazz than lifting alone. And it's great to have someone show me how to to the lifts with good technique. We were at it for about 1.5 hours (not hurrying of course). I have a more than sneaking suspicion that I may be sore tomorrow. Came home, hopped in my own pool -- not remotedly near a lap pool like Patrick's -- and paddled around some.

Drylands:

bench press
warmed up with
30 x 2 x 10, 45 x 1 x 10
then did
55 x 3, 15/13/14 reps
probably needed more weight, as I didn't drop much in reps

Kneeling cable pullover
4 sets of 25, 20, 20, 15 at increasing mystery weights (5, 6, 7?)

Face pull
4 sets of 25, 25, 20, 15 (?) at increasing mystery weights (5, 6, 6?)
-- I shamed Jazz into doing these at a higher weight.

Dumbbell lateral raise
8 pounds, 4 sets of 10

Jazz went off to do more upper body, while I opted for explosive work.

box jump, 10
altitude drops from high box (yipee!), 10
standing broad jumps, 10
knee tuck jumps, 2 x 10
overhead med ball slams, 10
RC external rotators

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

Commentary:

That was a lot of reps of the same exercise for me! It will be interesting to see if I'm sore tomorrow. Hoping to drop in for the Terrapins Sat. am workout. According to FB, they've already had their kick intensive practice of the week ...

Drylands:

RC exercises
hanging straight leg raises, 3 x 15
reverse scoop, 25 x 2 x 15
push press, 50 x 3 x 10
(no problem bumping it up but couldn't do 15 reps)
skull crushers, 50 x 2 x 10
single leg extensions, 35 x 2 x 8, each leg
seated narrow grip row negatives, 90 x 2 x 8
knee tuck jumps, 10

-- Hamstrings sore, stayed away from squats.


Swim/SCY/Solo:

Warm up:

500 various

4 x (3 x 50) w/paddles @ 10-15 RI
swim, kick, scull

10 x 25 shooters
odds = back
evens = belly

Main Sets:

Was planning on doing one of Chris Stevenson's recent sets. But my sore hamstrings and tired upper body we're having any of it. Modified it to a kick + fin set.

3 x 75 dolphin kick (2 cruise, 1 fast)
1 x 75 easy
3 x 75 back kick (2 cruise, 1 fast)
1 x 75 easy
3 x 75 flutter kick w/board (2 cruise, 1 fast)
1 x 75 easy

The "fast" ones were beyond pathetic for me. At this point, I abandoned any notion of getting a decent workout in. Tried some speed drills (200), but these were likewise ineffectual. So rather than do garbage yards, I packed it in, did a 500 easy and left.

Total: 2650

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

Commentary:

Not sure why I felt so crappy in the water today. But I suspect this is one of those weights temporarily killing the swimming instances. I've done 3 dryland workouts in 4 days -- likely too much for me -- with a lot of upper body work (damn pull ups!). My body staged a protest. For me, it's no use to HTFU when that happens, unless I'm swimming with my team.

It didn't help that I had to get up early this am, pretend to search my children's luggage for drugs/PEDs and deliver the bags to school to be re-searched by other parents.* Nor did the pool temperature help. It's been 2+ weeks that I've been melting in this pool. Usually, the pool temp is 83; it felt like 85. I mentioned this to one the pool instructors. He did a digital reading and it was, in fact, almost 85. So I complained (as nicely as possible) on the way out. Fortunately, the pool manager was at the front desk and said he was aware of the problem and that they would fix it. I hope so! For me, the difference between 83 and 85 is huge. It's one thing to compete in water that may be too warm, but I just can't work out hard in it. So I will now draw Patrick's and Geek's ire for complaining while on the yacht.

I really could use a day off tomorrow or a massage. Ain't happening though. I've got to get in a workout tomorrow as I will be taking Saturday off for the Regatta in NJ.

* Funny crew story. Last week at the Stotesbury Regatta, every boat on a high school team -- Yorktown from Arlington -- was disqualified when the coach (not the kids) was caught with pot.

Drylands:

RC exercises
flutter kicks on bosu, 3 x 50
HS iso lateral hi row, 120 x 1 x 15, 130 x 2 x 10, 140 x 2 x 10
alternating lunges w/bar, 2 x 15
leg press, 310 x 2 x 15
rear delt fly, 70 x 2 x 10
lower back machine, 130 2 x 10


Swim/SCY/Solo:

Warm up:

650 various

Main Sets:

16 x 50 drill @ 15 RI
4 each stroke, IM order

25s no fins no interval:

8 x 25
odds = back shooter
evens = breast kick (take that Jim Rude!)

8 x 25
odds = free w/closed fist & overkick
evens = breast kick

8 x 25
odds = glide drill
evens = breast kick

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

Total: 2650

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

Commentary:

The insides of my elbows are sore from the pull ups yesterday. A new sore spot for me! Is this typical?

After weights today, I just did a short recovery/technique swim. Was going to go to yoga, but somehow I feel I need to be in the water more for LC.

Really liked Chris Stevenson's main set from today. I may rip of and adapt that for later this week.

Results from Canadian Nationals:

http://www.camonatation.org/resultat...index_us.html#

Swim/SCY/Solo:

Warm up:

650 various

Transition:

8 x 50 @ 1:00
odds = swim
evens = kick

8 x 50 @ 1:15
odds = IM order drills
evens = 25 shooter + 25 EZ

6 x burst 25s @ 1:00

25 EZ

Main Sets:

4 x through, 50s @ 1:30

50 @ 60%
50 @ 70%
50 @ 80%
50 @ 90%
100 EZ

3 sets backstroke with only 3 SDK per length
1 set free with paddles
-- Wanted to try to increase speed without spinning and focus on a strong stroke. Was naturally slower than usual without the SDKs.

50 EZ

5 x 100 kick @ 1:45
1st = fast first 25
2nd = fast second 25
3rd = fast third 25
4th = fast fourth 25
5th = easy

5 x 50 kick w/fins @ 1:00
25 fast dolphin kick + 25 easy

125 EZ

Total: 3700


Drylands:

-- Just did some stuff at home with Lil Fort hanging about.

pull up pyramids, 1-2-3-4-3-2-1 & 1-2-3-2-1
(I just suck at these)
knee tuck jumps, 2 x 10
altitude drops, 2 x 10
power wheel roll outs, 2 x 15
TRX sprinter starts, 20
TRX knee ins, 15
overhead med balls slams, 2 x 10

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

Commentary:

None really. Though I am glad to have now gotten some speed work in my last 3 practices.

Study on drylands with Jazzy commentary:

http://www.teamunify.com/cseksc/__do...TED-%20AND.pdf.

Jimby needs to read this one, I think. One of the most interesting things about this study is the graph for sprint performance in the dryland group. There is no change in speed at 6 weeks, and then a huge drop at 12 weeks. By contrast, the resist/assist group has a gradual increase in speed. Different mechanisms? It's a shame they didn't measure hypertrophy, because that's what I would suspect in the dryland group. Every study on strength training that does include hypertrophy has some delay until anything shows up. This makes intuitive sense: muscle building is a costly physical process, and it happens slowly.

On Salo's "butt dives":

http://ht.ly/50ELe

On the way out the door to yoga this am, I got a call from Lil Fort's school that she was not feeling well. And Mr. Fort did not get home in time for me to get to my team practice. So I had to content myself with:

Drylands:

long arm crunches, 2 x 50
windshield wipers, 2 x 25
power wheel roll outs, 2 x 15
power wheel pike ups, 2 x 15
plyo jumps, 4 x 10
altitude drops, 10
extreme angle isometric squat, 5:00
overhead med balls slams, 2 x 15
twisting med ball slams, 1 x 15
handstands, 10

Bike:

tabata, 4 minutes, http://www.squidoo.com/tabatatraining

Commentary:

Kind of bummed to be out of the pool for 3 days, especially since Saturday has to be an off day (in Philly for the regatta). But, fortunately, Mr. Fort is working out of the home office tomorrow. So if Lil Fort is still not feeling well, I can hopefully get a workout in.

Drylands w/Jazz:

Went to the gym with Jazz today and tried some of his favorite lifts. I don't remember the exact number of reps and weights as I was very busy chatting and didn't put the sets on my iphone. Lots of upper body work.

front box squats
[nomedia="http://www.youtube.com/watch?v=R9l48ayARhM"]YouTube - DTS Speed and Strength - Front Box Squat with Safety Squat Bar[/nomedia]

-- First front squat ever! Really glad I had help with the set up on this one. Wouldn't have wanted to try it solo. Didn't do anything too heavy since, as a newbie, I had to focus on balancing the bar and keeping it in position.
45 x 1 x 10-15
65 x 1 x 10
75 x 1 x 10
95 x 1 x 6

face pulls
[nomedia="http://www.youtube.com/watch?v=uQS-tXL1CLg"]YouTube - Charles Poliquin Teaches Face Pulls[/nomedia]

-- Love that Jazz recommended an exercise where I can do more reps.
mystery weight x 1 x 25
mystery weight x 1 x 15-20

barbell push press
[nomedia="http://www.youtube.com/watch?v=OFMEucMP-48"]YouTube - Barbell push press[/nomedia]

-- Loved this one! It's a great full body explosive exercise.
40 x 2 x 15

one arm dumbbell row
[nomedia="http://www.youtube.com/watch?v=KR8onsa5jFQ"]YouTube - Instructional Fitness - One-arm Dumbbell Rows[/nomedia]

25 x 1 x 10 each arm
35 x 2 x 10 each arm

barbell bench press
[nomedia="http://www.youtube.com/watch?v=6JtP6ju0IMw"]YouTube - Instructional Fitness - Bench Press[/nomedia]

-- This is much harder than benching on the HS machine!
45 x 1 x 10
65 x 2 x 10

kneeling cable pullover
[nomedia="http://www.youtube.com/watch?v=7UVmceP3OkY"]YouTube - Kneeling Cable Pullover[/nomedia]

mystery unit x 20ish
mystery unit x 15ish

alternating barbell lunges
45 x 1 x 10
-- This was bothering me (maybe sore from the squats?), so I desisted.

external rotators, 10 x 2 x 15 each arm

Watched Jazz do pull ups, which I know I need to start doing again.

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

Commentary:

Survived that session and may be going back for more! I've never had any front or back squats in my dryland regimen because I wasn't sure how to set up the front squat and having the bar on my neck/shoulders for the back squat is too uncomfortable. But I liked the front box squat. I was slightly squeamish about a free weight bench press as I hadn't really done any bench pressing on the machine in a very long time. But that wasn't so bad either.

Did I miss any exercises, Jazz?

It was very fun to have a workout buddy at the gym! And then I stopped at Lululemon and bought my first real yoga outfit.

I took a rest day yesterday -- was transforming my hair from red to strawberry blonde. I'm hoping this color will resist fading better. However, my stylist didn't want me to get in the water until Thursday. Hope to swim with my team tomorrow.