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Strength Training and Dryland Workouts

  1. Thursday Nov 19

    by , November 19th, 2015 at 06:30 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    twists w/plate on yoga ball, 3 x 15
    straight leg raises, 3 x 15
    supine streamline flutter kicks on bosu, 100
    straight arm dips, 90 x 3 x 15
    face pulls, 50 x 4 x 15
    good mornings, 85 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 15/12/10
    hip abductors, 130 x 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    lunge jumps, 10
    star jumps, 2 x 5
    resisted track start jumps on cable machine, 40 x 2 x 5
    squat jumps w/15 lb DBs, 2 x 5
    altitude drops, 2 x 5


    Swim/SCY/Solo

    1000 EZ


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


    My left shoulder has been bothering me a tad (infraspinatus, teres -- the usual suspects). So I avoided upper body exercises with the exception of the face pulls. At moderate weight, face pulls are a great rehab and strengthening exercise. After I hopped out of the pool, I went straight to my massage. Shoulder already feels better, just a bit sore from the deep tissue. I have to decide when to stop drylands before NE Champs ... probably next Monday ...
  2. Monday Double Nov 16

    by , November 17th, 2015 at 11:15 AM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    power wheel roll outs, 3 x 15
    TRX pike ups, 3 x 10
    rope: power slams, 2 x 10
    rope: alternating wave, 25
    toe taps on box, 2 x 25
    lunge jumps, 10
    standing broad jumps, 2 x 5
    knee tuck jumps, 5
    explosive fly pulls, 20 x 3 x 5
    extreme angle goblet squats on stacked steps, 50 x 4 x 5
    kneeling ab crunches, 160 x 3 x 8
    straight arm dips, 90 x 3 x 15
    hip abductors, 130 x 3 x 5
    face pulls, 60 x 4 x 12
    explosive leg extensions, 105 x 3 x 15

    15 minutes of yoga & stretching


    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    400 kick w/fins
    400 pull (no, did 5 x 50 of various drills, shooters, etc)
    8 x 25 power kick @ :40
    -- odds = back, evens = belly
    4 x 50 w/paddles & breathing pattern @ :55
    -- no, I did 3 x 50 EZ


    Main sets:

    10 x 100 free @ 1:30, long & smooth
    -- I did 10 x 50 backstroke kick w/fins going: 2 fast + 2 EZ + 2 fast + 2 EZ + 2 fast + 2 EZ + 1 fast
    -- I was going 24 mid-25 low on the 7 fast ones
    1 x 100 EZ

    8 x 100 free @ 1:40, beat time in previous set
    -- I did 8 x 50 done as 25 fast breast + 25 EZ
    -- I was holding 16s, pretty good for me from a push on this interval
    1 x 100 EZ

    4 x 100 free @ 1:50, beat time in previous set
    -- I did 4 x 50 done as 25 fast backstroke + 25 EZ
    -- went 14s
    1 x 100 EZ

    6 x 25 w/fins @ :45
    odds = power kick or shooter (no, I did them easy)
    evens = AFAP (did fly went 10s)
    1 x 100 EZ

    Total: 3000



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


    I ended up taking Sunday off. I spent the day with some friends having brunch and going on a hike, then had dinner with some other friends that night. Got back really late. Having goofed off on Sunday, I had to do a double yesterday. I was hesitant about going to Pitt on distance night. But I found out the workout in advance and realized that I could easily convert it to a sprint workout by slicing all the short rest 100s in half. I thought my times were a little faster than usual, maybe benefiting from the few days of rest. I'm going to head out to Sewickley in awhile.

    I booked my flight and signed up for NE Champs:

    5 Women 200 SCM Free 3:00.00 12/12/2015
    11 Women 100 SCM Back 1:11.50 12/12/2015
    17 Women 50 SCM Breast 0:37.30 12/12/2015
    35 Women 100 SCM IM 1:12.50 12/13/2015
    39 Women 50 SCM Free 0:28.47 12/13/2015
    45 Women 100 SCM Fly 1:40.00 12/13/2015
    47 Women 50 SCM Back 0:31.06 12/13/2015

    I'll do a 50 free split request in the 200 free. I signed up for the 50 free the next day just in case I botch a turn again. On Sunday, I'm not sure if I will do a split request in the 100 fly or do the 50 back. Can't do both; still somewhat irked that the fly and back sprints are back to back on both days. I won't have as much rest as I'd like before the 50 breast either. But it will be fun and I will enjoy doing the mixed relays with Stewart and his team.

    I also ordered the new Jaked J Rush to try it for sizing. Women's suits are difficult. Speedo suits fit me well but have poor compression in the legs. And the newer Speedo suits are extremely thin and fragile. In general, Arena suits are too big on top but provide great compression and seem to fit shorter women better. But I hated the Arena Flex and won't wear it again. Hopefully, this suit will do the trick.

    Updated November 17th, 2015 at 11:32 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Thursday Nov 5

    by , November 5th, 2015 at 06:25 PM (The FAF AFAP Digest)

    Drylands:

    I met two of my Team Pitt buddies at the Oxford Athletic Club to give them some dryland training. I had a long list of exercises to demo for them, and we were at it for about 1:40. (We were mostly taking turns doing things.) I can't remember everything I did, but know I did the following and expect to be sore:

    ab wheel roll outs, 10
    kneeling ab crunches, mystery weight x 10
    russian twists on incline, 25 x 2 x 25
    flutter kicks on bosu, 2 x 50
    plank, 1:00 & plank w/DB row, 10
    streamline crunches, 2 x 50
    hanging leg raises, 10
    hip thrusters, 25 x 1 x 10
    bulgarians in streamline, 10 each leg
    hip abductors, mystery weight x 2 x 6
    leg extensions, 110 x 1 x 15
    plyos, 5 of: knee tuck jumps, squat jumps w/DBs, star jumps
    standing broad jumps, 10
    bunny hops over bench, 10
    split jumps, 10
    med ball slams (maybe 20 of regular slams, twisting slams and reverse overhead slams in racquetball court)
    DB rows, 45 x 2 x 5 each side
    seated row & seated row negative, 70 x 1 x 5 of each
    skull crusher + leg raise w/bard, 10
    overhead squats w/bar, 2 x 5
    extreme angle gob let squats on boxes, 50 x 2 x 6
    explosive fly pulls, 5
    cable push pull, 10 each way
    push press w/bar, 2 x 5
    5 deadlifts & good mornings w/a 45 lb bar


    Then Kathy and I hopped in the pool and did a quickie workout, and I showed her my chute and bungee cordz. I think we did more chatting than swimming.


    500 various
    8 x 50 @ 1:00 (2 swim, 2 kick)
    2 x 25 w/chute
    50 EZ
    2 x 25 w/chute
    50 EZ
    1 x bungee cordz + fins+ paddles, swim out to resistance and do 10 fast breast pulls, 50 EZ
    1 x bungee cordz + fins, kick out to resistance and do :20 AFAP back kick
    100 EZ
    200 EZ

    Total: 1600 or so ...


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


    My upper body feels pretty sore right now. Hopefully, I can still manage to get in a decent workout at Sewy tomorrow before heading up to Hershey bc I won't be swimming on Saturday. Lil Fort was psyched to see our door all decorated with "Go Gillbabe" signs when she got home from XC. The States team even got customized jackets with their name on them. These kind of things mean a lot to teenage girls.

    Updated November 5th, 2015 at 07:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Monday Nov. 2

    by , November 2nd, 2015 at 05:51 PM (The FAF AFAP Digest)
    Drylands:

    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 8
    TRX knee ins, 10
    TRX pike ups, 10
    TRX pendulum, 25

    rehab ex
    alternating DB rows (15 lb) in plank position, 4 x 10
    cable push pull, 17.5 x 3 x 10 each way
    explosive leg press, 195 x 3 x 10
    bulgarians in streamline, 2 x 10 each leg
    seated straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 35 x 3 x 5
    side hops over bench, 3 x 10
    back extensions w/plate, 25 x 2 x 10
    seated row negatives, 9 x 3 x 8/7/6


    Swim/SCY/Solo

    1100 EZ


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


    Hit the gym today and did an easy swim after. I was pretty sore from recent training, so was glad to have a deep tissue massage scheduled for today. Could really have used a longer one ... My shoulders and upper back were pretty sore. I've been at it 9 days in a row, may have to take tomorrow off or just do some yoga.
  5. Thursday, Oct. 29

    by , October 30th, 2015 at 04:13 PM (The FAF AFAP Digest)
    Drylands:

    Did a few things at home before heading out to WIPIALS:

    TRX saw pikes, 10
    TRX knee ins, 2 x 10
    TRX pendulums, 2 x 30
    power wheel roll outs, 15
    standing power wheel roll outs, 10 (these are a bear)

    Then later at the gym:

    rehab ex
    explosive fly pulls, 20 x 4 x 4-5
    altitude drops, 2 x 5
    squats jumps w/DBs, 20 x 2 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abdcutors, 130 x 4 x 5
    hip adductors, 120 x 3 x 8
    pull up negatives, 3 x 5
    split jumps, 2 x 10
    good mornings, 85 x 4 x 5
    DB rows, 45 x 3 x 5
    hip thrusters w/plate, 35 x 3 x 10


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


    I didn't get back from WIPIALS until after 6:30, so really had to drag myself to the gym. Lil Fort's team qualified for States in the AAA division, so they were thrilled. The wind was over 30 miles per hour out in Slippery Rock, so their times were not great. My face is red from wind burn.

    I did go to my allergist today. He says that I do not have bronchitis, but that my asthma is out of control and lung function impaired somewhat. Sigh. Apparently, Oct-Nov. are the worst months for asthma sufferers. So I need to go back on singular and take asmanex for a week. Hopefully, that will right things. I am going to go to Pitt tonight, but I may be kicking a lot with a board if I'm having trouble breathing again.

    Updated October 30th, 2015 at 09:36 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  6. Monday Oct. 26

    by , October 26th, 2015 at 06:37 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    flutter kicks on bosu, 100
    russian twists w/plate, 25 x 3 x 25
    hip thrusters w/plate, 35 x 3 x 15
    deadlifts, 85 x 4-5 x 5
    kneeling ab crunches, 170 x 3 x 8
    HS hi row, 140 x 3 x 5
    med ball slams, 3 x 5
    knee tuck jumps, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00

    1400 EZ swim after


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


    I didn't go crazy in the gym today as I was pretty sore from yesterday's meet. I did force myself to do 30 minutes of foam rolling and yoga this afternoon. Swimswam just posted another article on why yoga is good for swimming. http://swimswam.com/7-reasons-why-sw...hould-do-yoga/
  7. Rare Double, Wednesday, Oct. 14

    by , October 15th, 2015 at 10:40 AM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    supine flutter kicks on bosu, 100
    hip thrusters w/plate, 35 x 3 x 10
    DB squat jumps, 20-30 x 4 x 5
    ravers, 30 x 3 x 10/8/6
    push press, 50 x 4 x 5
    DB row, 45 x 3 x 5 each side
    overhead squats, 45 x 3 x 8
    pull up negatives, 2 x 5
    wrist curls, 15-20 x 3 x 10
    hip abductors, 130 x 4 x 5
    back hyperextensions, 25 x 2 x 10


    Swim/SCY @ Pitt

    Warm up:

    600 various (did 500)
    8 x 75 drill, kick, build @ 1:30
    -- NO! I did 8 x 75 backstroke kick w/fins, 12.5 UW each length

    Main sets:

    12 x 25 @ :40
    odds = stroke build
    evens = fast free, 1 breath
    -- I did 8 of these @ 100 pace and didn't do any of them 1 breath on this interval
    -- oddly, despite being tired, some of my 25 backstrokes were fast tonight

    4 rounds:
    4 x 25, IM order by round, 12.5 UW SDK + fast @ 100 pace @ :40
    -- on the breast round, do double UW pullouts
    3 x 100 IM descend @ 1:50 (NO! I did these flutter kick w/fins. Nothing too hard, just stayed under 1:10)
    1 x 50 EZ @ 1:10
    3 x 50 fast free @ :50 (the first round I did the middle one fast free @ 100 pace. the last 2 rounds I did them all smooth DPS w/paddles. there is no "fast on this interval)
    1 x 50 EZ (wished this had been a 100 EZ)

    I did 2 x 25 free on the last round and then cramped badly on the 3rd one pushing off the wall, so aborted the rest of that round.

    250 EZ

    Total: 3550


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


    I don't think I've done a double with a hard lift + hard swim in years ... definitely not since moving to Pitt. Ideally, I would have done the swim today, but Fort 21 is in town. We have some things to do in the am, and Lil Fort has a XC race in the afternoon. So the most I'll get in is an EZ swim at LA Fitness later, if that.

    I knew I would be tired in the water, and I was. Since no kick sets were assigned (horror!), I modified two of the sets to add kicking (got in 1500). Looking back at my blog, I think I did longer kick sets, more best average kick sets, more kicks for time and more AFAP shooters than I have been doing the past two years. Dabbling around with USRPT type sets doesn't seem to have helped my swimming very much ...

    It was really nice to see my swimmers. They made fun of me for not doing level 1 (the fastest), but I always opt for more rest. I think Fort 21 and I will go to Pitt on Friday too. Friday is sprint day, but I may cut back more than I did last night.
  8. Sunday, Oct. 11

    by , October 12th, 2015 at 05:14 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    seated row negatives, 80 x 3 x 8
    good mornings, 9=80 x 5 x 5
    hanging leg raises, 3 x 10
    straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    standing broad jumps w/plates, 2 x 5
    explosive leg extensions, 105 x 4 x 5
    med ball slams, 2 x 10


    Swim/SCY/Solo @ Bethel Park

    1500 EZ with some shooters



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


    I didn't have the greatest night sleep after the meet. Had to stay up late bc it was Homecoming night. I was sore on Sunday, but still went off to the gym and did an easy swim. I'm heading to Lebo tonight for a workout. It will be my first time trying to do a real workout starting at 8:00 pm ...
  9. SwimSwam drylands Wed, Sept 30

    by , October 1st, 2015 at 11:29 AM (The FAF AFAP Digest)

    Drylands:

    I decided to try a modified version of this dryland workout that I saw on SwimSwam just to mix things up. http://swimswam.com/master-this-kill...-improve-kick/. I've done most of the exercises before, just not all in the same workout. I didn't do the 3 rounds of supersets without stopping as prescribed -- too old, don't do aerobic dryalnds. I also interspersed some upper body work between the supersets.

    10 minutes on treadmill

    3 rounds:
    hip thrusters w/35 lb plate, 10
    bulgarian splits w/2 10 lb plates, 10
    split jumps, 10

    pull up negatives, 5
    face pulls, 35 x 1 x 25

    3 rounds:
    side step up w/2 25 lb plates, 10
    side box jumps, 10

    pull up negatives, 5
    face pulls, 25 x 1 x 25

    3 rounds:
    weight lunges w/30 lb bar, 10
    knee tuck jumps, 5

    pull up negatives, 5
    face pulls, 35 x 1 x 25

    3 rounds:
    leg press wide stance, 215-235 x 1 x 10
    leg press get together, 175-195 x 1 x 10
    russian twists on incline, 25 x 3 x 25

    med ball slams, 10



    Swim/SCY/Solo @ Lebo HS

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    3 x (25 AFAP + 75 EZ) @ 3:00
    -- Tried a 4th one backstroke from the blocks, but got a massive calf cramp. My legs were really fatigued, so did a 50 EZ and shut down the sprinting.

    10 x 50 w/paddles
    odds = free
    evens = back
    100 EZ

    Total: 2050


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


    Well, that was definitely a killer leg workout. My glutes and hamstrings are really sore. I decided to go to Lebo after coaching mostly to check out the pool. It's pretty much the same design as the new Bethel Park pool except with higher ceilings and windows. The big difference is the water was really icy. It felt colder than at Pitt, and was a bit of a wake up after swimming in warm pools for many months. Cold water is hard on my lungs and the shooters felt much harder than usual. 8:00 pm is also really late for a swim ...
  10. Week 157 - Tuesday

    by , September 29th, 2015 at 08:51 AM (After a long rest)
    Life is very hectic at the moment. I am off to Austin/San Antonio today and have an early flight. As such I did dry lands at 4:30am so that I could make my flight. It was tough getting up this morning. I got to bed pretty reasonable last night but had a hectic afternoon. Work has been very busy recently and yesterday was a very typical non stop day. I left the office to make it to the pool but Dallas traffic conspired against me yesterday. A truck carrying paint had dumped it's load of bright red paint along I30 over the course of a mile or so. I was lucky that I got off the interstate because it looked like a bunch of cars were driving through the paint and kicking paint up on the cars behind. I would have been very upset if I ended up with red paint on my car!

    My kids had a great meet this weekend and we had lots of best times. A couple of my kids made BB and B times which means they will move up to the faster group. Our head coach asked to meet with me later this week to talk about me coaching a mid distance and distance oriented group of our top kids next spring. I am having fun and if I can make it work with my work commitments it would be a lot of fun.

    Today I could only do dry land.

    5x(1:30 on vasa swim trainer, :30 rest/stretch)
    5x(5x(:45 of abs with medicine ball. I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    Today was tough! I don't know if it was tiredness from work or just the fact that I did this workout in my own which I always find hard.
  11. Fri-Sat, Sept 25-26

    by , September 26th, 2015 at 03:48 PM (The FAF AFAP Digest)
    Friday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    deadlifts, 90 x 4 x 5
    pull up negatives, 3 x 5
    supine flutter kicks on bosu, 2 x 100
    russian twists on incline w/plate, 25 x 3 x 25
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    glute isolator, 50 x 3 x 5 each leg
    med ball slams, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    resisted standing broad jumps, 30 x 2 x 5
    altitude drops, 5



    Saturday: Swim/SCY/Solo

    Warm up:

    500 various
    100 scull
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    4 x
    4 x 50 @ 100 pace intensity w/fins @ 1:30
    1 x 100 EZ @ 3:00
    -- did these IM order
    -- free hurt, was tired

    200 EZ

    8 x 50
    odds = free w/Lochte turn working on quick switch from back to belly @ 1:00
    evens = EZ @ 1:30
    100 EZ

    Total: 3050


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


    I'm contemplating whether to go to yoga today. It's a 90 minute class, and that's really on the long side for me. I guess I could just leave after an hour. I haven't been to yoga for over 3 weeks ... Lil Fort is off at her first overnight trip with her XC team -- big invitational today in Hershey PA. She won't be home until late.

    Teen Fort (who just turned 21 actually) had big news today. She got accepted into a medical/health services program in Delhi India in January. Then, she's headed to Adelaide Australia in mid February for a semester abroad. She'll probably swim with some masters teams there. I seem to remember Water Rat saying that Adelaide was a mecca for masters swimming. She's going to travel in Australia and New Zealand for a couple weeks before that. I am super jealous of all her international travel. I'd love to go visit her there on her spring break. But that would basically eviscerate the SCY season and my focus March SCM meet ...
  12. Mon-Tues, Sept 21-22

    by , September 22nd, 2015 at 05:34 PM (The FAF AFAP Digest)
    Monday: Drylands

    rehab ex
    kneeling ab crunches, 170 x 3 x 8
    russian twists w/plate on incline bench, 25 x 2 x 25
    DB rows, 50 x 4 x 5 each side
    knee tuck jumps, 2 x 5
    med ball slams, 2 x 5
    straight arm dips, 95 x 3 x 15
    good mornings, 85 x 4 x 5-6
    hip abductors, 130 x 4 x 5
    leg extension negatives, 135 x 3 x 5
    skull crusher + straight leg raise, 50 x 3 x 8

    Did a 1000 EZ in the pool after



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:


    600 various
    100 scull
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:


    4 rounds
    10 x 25 @ 100 pace
    150 EZ

    R1 = back (15s-16 flat), I was happy with these bc I had to kick on my side from the 3 foot deep end.
    R2 = free w/paddles (14s)
    R3 = breast (18s)
    R4 = dolphin kick w/board & fins (12s)

    75 EZ to deep end
    w/bungee cord/fins/paddles: swim or kick out to resistance + X fast strokes or :30 fast kick
    -- call it 200
    100 EZ

    5:00 VK (dolphin) in deep end (call it 200)
    75 EZ

    Total: 3300


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


    I was really sore today from the gym. I may have increased the weight on too many exercises ... My bicep tendons could feel those DB rows. I also feel like I'm getting huge again. I'm always amazed how quickly I can add and lose muscle. I'm really happy to have a 90 min massage tomorrow. I'll probably just do an easy swim before.

    Updated September 22nd, 2015 at 06:52 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Tues-Wed, Sept 15-16

    by , September 16th, 2015 at 04:12 PM (The FAF AFAP Digest)
    Tuesday: Drylands

    rehab ex
    straight arm dips, 90 x 3 x 15
    supline flutter kicks on bosu, 100
    resisted standing broad jumps, 25 x 4 x 5
    pull up negatives, 3 x 5
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    squat negatives, 85-90 x 4 x 5
    rear delt flys, 80 x 4 x 6-8
    hip abductors, 120 x 4 x 5-6
    explosive leg press, 195 x 4 x 5
    extreme angle isometric squat, 5:00
    med balls slams (15 lb), 3 x 5

    15-20 minutes of yoga & stretching


    Wednesday: Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    16 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    8 x 25 back @ 100 pace @ :40
    150 EZ

    12 x 50
    odds = 100 pace w/fins @ 1:00
    evens = EZ @ 1:30
    150 EZ

    4 x 100 done as 75 UW 15m + 25 EZ @ 2:00
    100 EZ

    10 x 25 no breath free w/paddles @ :40
    100 EZ

    Total: 3350



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

    I am still under the weather and hacking a lot. But I felt slightly more human today. I just don't have the energy to do much anaerobic work. And my upper body is quite sore today.

    One thing that has really suffered the last few months is my CO2 tolerance. I've been swimming in shallow pools and doing very little hypoxic work. I'm going to have to try to correct that this fall.
  14. Thur-Fri, Sept 10-11

    by , September 11th, 2015 at 03:14 PM (The FAF AFAP Digest)
    Thursday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    seated row negatives, 80 x 4 x 5
    resisted broad jumps, 22.5 x 4 x 5
    hi to low wood chop, 25 x 3 x 10 each side
    kneeling ab crunch, 170 x 4 x 6
    explosive leg extensions, 120 x 3 x 8
    med balls slams, 2 x 10
    knee tuck jumps, 2 x 5
    streamline squat jumps, 5
    altitude drops, 5
    HS explosive hi row, 120 x 4 x 5
    extreme angle isometric squat, 3:00


    Friday: Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    50 EZ
    5 x 50 burst + cruise @ 1:15
    50 EZ
    4 x 25 free @ 100 pace @ :40
    100 EZ
    4 x 25 breast @ 100 pace @ :40
    100 EZ
    10 x 50 w/fins
    odds = DPS free
    evens = kick
    100 EZ

    Total: 2800



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

    After 7 days, I still feel like I was hit by a mac truck. This is one nasty virus. I may sit on the couch and do some binge watching this weekend. I've heard The Knick was quite good. I have to write a workout and work tonight because there are no subs. That's one upside of quitting -- I don't have to fret constantly about how to travel when there are no subs.
  15. Workout 09/08/15: evening

    by , September 8th, 2015 at 10:47 PM (Maple Syrup with a Side of Chlorine)
    Had a nice swim tonight at Masters, with Greg, MG, and Meg (Matt did his own workout)

    200 swim, 100 kick, 200 pull
    8 x 50 on 1:05 even split
    4 x 125 on 2:20 (I did im)
    300 dps (did 350)
    4 x 75 on 1:40 descend
    200 as 50 kick, 50 pull
    200 loosen and out
    (Masters/Rec/2250 yds/60 min)

    I spent the morning resealing cthe driveway, so I'm beat!

    First day back in the pool since it closed two weeks ago
  16. Kicked when down, Sun-Mon Sept 6-7

    by , September 7th, 2015 at 01:38 PM (The FAF AFAP Digest)
    Not content with my current depressed state, fate sent me another battering that ruined Labor Day weekend. I caught Mr. Fort's cold/bronchitis, and it's a nasty one. Started getting sick on Friday, woke up feeling like death both Saturday and Sunday morning. I took Saturday off and staggered through two workouts yesterday and today. The timing of this illness sucks since I just took a recovery week ...


    Sunday:

    Drylands:


    rehab ex
    rear delt flys, 75 x 4 x 5
    explosive seated row, 70 x 4 x 5
    explosive leg press, 195 x 4 x 5
    kneeling ab crunch, 160 x 4 x 8
    straight arm seated dips, 90 x 3 x 15
    hip adductor, 120 x 4 x 5
    altitude drops, 3 x 5
    knee tuck jumps, 2 x 5
    resisted track start jumps on cable machine, 30 x 1 x 8
    resisted standing broad jumps on cable machine, 20 x 1 x 8
    med ball slams, 2 x 10
    supine streamline flutter kicks on bosu, 2 x 100
    torso rotations w/plate, 35 x 2 x 20

    1000 EZ in the pool


    Monday:

    Swim/SCY @ Pitt


    I was able to go to the Pitt Labor Day practice as Jen was coaching. It was distance day and they were doing 12 x 200 etc. So I just did my own thing in my own lane. And really could't do much anyway. No energy and the cold water battered my lungs. Did a lot of chatting instead of swimming.

    Warm up:

    500 various
    100 scull
    2 x (4 x 25 shooters + 50 EZ)

    Main Sets:

    3 rounds
    6 x 25 burst + cruise @ 1:00
    1 x 50 EZ
    -- I did one round at 100 pace due to fatigue
    -- extra 50 EZ at end

    4 x 25 backstroke w/ 12 SDKs @ 100 pace
    -- Had planned on doing more but failed right away on #3-4, so quit
    100 EZ

    10 x 50 w/fins
    odds = UW 15m + each length
    evens = EZ

    3 rounds
    2 x 50 free w/Lochte turn @ 1:00
    1 x 50 EZ

    Total: 2700


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

    I think I will be sitting on my ass the rest of the day ... Hope everyone else is having a great weekend.

    Updated September 7th, 2015 at 02:10 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Tues-Wed, Sept 1-2

    by , September 3rd, 2015 at 12:08 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    3 rounds:
    10 x 25, UW 15-18 m, then cruise @ :30
    1 x 50 EZ
    extra 100 EZ at end

    Main sets:

    20 x 25 fly w/fins @ 100 pace @ :45
    200 EZ

    20 x 25 breast w/fins @ 100 pace @ ;40
    250 EZ

    1 x 100 backstroke kick pretty fast
    1 x 100 EZ

    Total: 3250


    Wednesday: Drylands, 60 min

    rehab ex
    straight arm dips, 90 x 3 x 15
    deadlifts, 85 x 4 x 5
    good mornings, 85 x 4 x 5
    explosive fly pulls on cable machine, 20 x 4 x 5
    seated row negatives, 90 x 4 x 5
    twists w/plate on incline bench, 25 x 3 x 25
    explosive leg extensions, 120 x 4 x 5
    kneeling ab crunches, 160 x 4 x 7-8
    DB row, 40 x 4 x 5 each side
    overhead squat, 45 x 1 x 8



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


    I dragged myself to Sewy to swim on Tuesday, and was rewarded with an hour drive on the way home ... Yesterday, I only had time to do drylands as Lil Fort had an XC race downtown near Pitt. I am sending in my letter of resignation to Team Pitt today. Sad day.

    Not sure if I'll do anything today. I haven't been sleeping well and am very tired and not up to much. I dislike change, and am now faced with re-inventing my swimming life. Again.

    Updated September 3rd, 2015 at 12:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Wed-Thur, Aug 26-27

    by , August 27th, 2015 at 05:52 PM (The FAF AFAP Digest)

    Wednesday Drylands

    rehab ex
    straight arm dips. 90 x 3 x 15
    supine flutter kicks on bosu, 3 x 100
    deadlifts, 75 x 4 x 6
    explosive HS pulldowns, 140 x 4 x 5
    extreme angle isometric squat, 3:00
    DB rows, 40 x 4 x 5 each arm
    explosive leg extensions, 135 x 4 x 5
    glute isolator, 60 x 3 x 5 each leg
    kneeling ab crunches on cable machine, 160 x 4 x 8
    calf raises, 155 x 4 x 8


    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPD free w/paddles) @ 1:10
    4 x 50 burst kick + cruise @ 1:15
    50 EZ
    2 x (50 AFAP + 150 EZ)
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    20 x 50 kick w/fins
    -- alternate 2 fastish dolphin kick on back (under :35) + 2 EZ
    100 EZ
    10 x 50 w/paddles @ 1:00-1:10
    odds = DPS back
    evens = DPS free
    150 EZ

    Total: 3550 m


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


    I feel some real DOMs setting in after weights and a longer than usual long course workout. It was 64 degrees when I went to the pool at 11:00. No kids showed up at 12:00 so the lifeguards left the pool long course for an extra half hour. I need to look at my flog. I think I am need of a recovery week where I skip weights. Feeling awfully sore ...

    Lil Fort, the last one in the nest, is about to start high school on Monday. She's been running with the XC team and had her first scrimmage yesterday. She made varsity despite not running much all spring and summer. She complained about double workouts at first, but I made her feel bad since I do quite a few doubles (and so does dad). :-)
  19. Thur-Fri, Aug 20-21

    by , August 21st, 2015 at 06:20 PM (The FAF AFAP Digest)
    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    6 rounds (odd rounds swim, even rounds kick)
    3 x 50 @ 200 pace @ 1:00
    1 x 50 EZ @ 1:30
    8 x 25 UW + 25 EZ w/fins
    100 EZ

    Total: 2600


    Friday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    5 x (50 AFAP w/fins + 150 EZ)
    -- fly (26s), breast (30s), kick (27)
    10 x 50 kick w/fins @ 200 pace
    100 EZ

    Total: 2550


    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    hip abductors, 120 x 4 x 5
    tricep press, 70 x 4 x 8
    good mornings, 70 x 4 x 6
    extreme angle step ups w/bar on shoulders, 40 x 4 x 8
    DB rows, 35 x 4 x 6 each side
    explosive leg extensions, 120 x 4 x 5
    saxon side bends, 15 x 3 x 8
    explosive fly pulls on double cable machine, 22.5 x 2 x 5*

    * I ripped this exercise off from Erica Braun. But the explosive nature of it seems hard on the old bicep tendons.


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


    I've had a bit of a summer cold the last few days and had been dragging, but I felt much better today. I'm extremely happy that Lebo has changed its hours and will be open all next week for adult swim. That will save me a lot of driving to Sewickley. And I am back to coaching next week after a two week layoff. I miss my swimmers!
  20. Sat-Mon, Aug 15-17

    by , August 17th, 2015 at 06:23 PM (The FAF AFAP Digest)
    Saturday: Heated Vinyasa, 90 min

    It was really more like an 80+ minute class. I would love some 60 min classes. That really would be plenty for me with my other training.


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    6 x (25 scull + 25 free w/paddles)
    4 x (25 fast @ 100 pace + 25 EZ)
    10 x 50 various
    8 x 50, 2x IM order drill
    8 x 100 kick w/fins
    100 EZ

    Total: 2800 m

    -- After attempting to do some 100 pace work early on, I decided I was still too tired to do any sprinting and went into recovery mode. I haven't yet shaken off the fatigue from overdoing it with the weights, etc.


    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    4 x (25 fast kick + 25 EZ @ 1:15)
    50 EZ
    20 x 50
    odds = fast @ 100 pace
    evens = EZ
    50 EZ
    6 x 50 DPS free w/paddles
    50 EZ

    Total: 2350


    Drylands:

    rehab ex
    straight ar dips, 90 x 3 x 15
    deadlifts, 80 x 4 x 6
    captains chair leg raises, 3 x 20
    seated row negatives, 100 x 4 x 4
    explosive fly pulls on double cable machine, 22.5 x 3 x 5
    explosive leg extensions, 120 x 4 x 5
    glute isolator, 60 x 3 x 5e ach side
    kneeling ab crunches, 150 x 4 x 8
    bulgarians in streamline, 1 x 10 each leg
    -- my thighs were screaming at this point and I didn't do anymore



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


    I felt tired in the pool again this am, but pepped up this afternoon and went to the gym. I only stayed 50 minutes instead of the 70 I did last time. I think that works much better or me as I'm building strength again. Looking at my blog, I am substantially weaker than I was back in 2012. Lots of injuries (labral tear, elbow tear, subscap tear, broken finger) have impeded any forward progress. I really hope I can stay healthy and injury free for awhile. With Lil Fort now in high school, I should also have more time to do things like rehab exercises, stretching and yoga than I have in prior years.
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