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Strength Training and Dryland Workouts

  1. Monday, March 17

    by , March 17th, 2014 at 09:01 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap
    cable twist w/yoga ball, 25 x 2 x 15 each side
    seated row negatives, 80 x 4 x 8
    kneeling ab crunch, 110 x 3 x 20
    explosive leg extensions, 90 x 1 x 25, 105 x 2 x 15
    explosive leg press, 175 x 3 x 15
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    tricep press, 70 x 3 x 8
    standing broad jumps, 8
    knee tuck jumps, 8


    Swim/SCY @ Pitt

    1000 EZ or so


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

    I felt like a truck hit me this am. I don't think it's that much from the meet. It's the travel, poor sleep, and merriment with friends at the meet social and after on Saturday. I hope I can get a solid 8-9 hours tonight. It took a fair amount of will power to get myself to the gym. I will likely only do one more easy session until after Zones. I am still planning on attending the Columbus meet the week before to swim a couple events (100 breast, 100 back). I don't like swimming 100 back untapered and am typically quite a bit slower. But I won't get it in otherwise.

    I'm a little freaked out that my left shoulder is very sore. It felt a bit twingey at the meet, especially the lower part. Now the whole shoulder is sore. I'm icing and I did get a massage appt for tomorrow. Hopefully, that will help. I haven't had any shoulder issues for ages and don't want any now!

    Here are the unofficial results from Albatross: http://www.ancientmariners.org/albatross/results14.htm
  2. Wed., Feb. 26

    by , February 26th, 2014 at 09:22 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex
    power wheel roll outs, 3 x 15
    flutter kicks on bosu, 100
    kettleball swings, 25 x 2 x 15
    overhead squats, 45 x 2 x 8
    wood chops, 27.5 x 2 x 15 each side
    kneeling ab crunch, 110 x 3 x 20
    explosive leg press, 175 x 3 x 15
    HS hi row, 130 x 4 x 6
    good mornings, 75 x 3 x 8
    standing long jumps, 8
    altitude drops, 8

    Stretching, 20 min (did this Monday too)


    Swim/SCY/Solo

    Just did a little swim before coaching masters ...

    600 various
    100 scull
    4 x 25 shooters w/fins
    4 x 25 burst + cruise @ 1:00
    2 x 25 AFAP + 75 EZ
    a few 25s @ 100 pace + 25 EZ
    50 EZ

    Total: 1300ish, maybe more

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

    Well, I've been at the drylands for about 2 1/2 months now. I seem to have re-gained the weight I lost in the fall and am back to being a tank. I seem to lose and gain muscle really quickly.
  3. Workout 02/24/14: evening

    by , February 24th, 2014 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend

    200 Fr/200 Bk/200 IM drill
    2 x 100 kick
    8 x 50 FR on 1:05
    1 x 50 ez
    8 x 50 Bk on 1:10
    1 x 50 ez
    6 x 75, done as:
    - 2 FR (on 1:15, 1:45; held :50)
    - 2 Bk (on 1:20, 1:40; held :54)
    - 2 IM (on 1:20, 1:40)
    6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
    4 x 50 on 1:20 loosen and out
    (Solo/Rec/2500 yds/60 min)
    ----------------------------

    My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).



    My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.

    Updated February 25th, 2014 at 08:51 AM by rxleakem

    Tags: hiking
    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  4. Feb 21-22

    by , February 22nd, 2014 at 04:52 PM (The FAF AFAP Digest)
    Friday Drylands

    RC ex
    captains chair leg raises, 2 x 15
    good mornings, 75 x 4 x 8
    seated row negatives, 80 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    tricep press, 80 x 4 x 8
    explosive leg extensions, 90 x 3 x 25
    explosive leg press, 175 x 2 x 15
    kneeling ab crunches, 100 x 3 x 15
    hip abductors, 90 x 4 x 6

    Stretching, 20 min


    Saturday Recover Swim:

    I walked into Pitt and the competition pool was closed, again, for some kind of informal kids meet. I ignored the do not swim signs and hopped in a lane anyway. No one kicked me out. I was tired -- can't do more than 3 hard workouts in a row these days -- and did a recovery swim.

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :40
    4 x 25 smooth fly @ :35
    4 x 50 backstroke @ 1:00
    4 x 50 breast @ 1:10
    4 x 75 free w.paddles @ 1:30
    50 EZ
    16 x 25 kick w/fins @ :30, UW 15m+ with 3 kicks
    100 EZ

    Total: 2300

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

    Going to stretch for a bit. I am really sore from yesterday's weights. I think I did more reps than usual.

    I had an appt with an allergist yesterday. I had a lung function test which according to the doc was "over 100%." I guess this is for the normal person bc I told him I still feel like I recently have had diminished lung capacity. He said that is still certainly possible due to a combo of age, allergies and reflux. Didn't realize I had that but it's apparently very common in endurance athletes. I was telling this to Mr. Fort and he remarked that his trainer told him that the worst aging of the body takes place in the 50s decade. I had thought it was the 60s ... Whatever, I notice it even a subtle change. Oh well, hopefully the drugs will help!
  5. Feb. 14, 18

    by , February 20th, 2014 at 11:16 AM (The FAF AFAP Digest)

    Feb 14: Drylands at LA Fitness

    Got the is quick workout before I left for my flight to CA:
    RC, scap ex
    good mornings, 8 x 3 x 8
    seated row, 80 x 4 x 8 negatives
    wood chop 27.5 x 2 x 15 each side
    dead lift, 75 x 3 x 20/17/15
    kneeling ab crunch, 110 x 3 x 20
    explosive leg extensions, 90 x 3 x 25


    4 day gap during which I did zilch ...



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull drill
    4 x 25 shooters w.fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    50 EZ

    4 x (75 fast kick w/fins + 125 EZ) @ 5:00
    dolphin with board (40-41), back (38), flutter (40), back (39)
    50 EZ

    4 x 25 free @ 100 pace @ :40
    -- decided I didn't want to do a USRPT set, felt terrible
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x 25 dive w/chute off blocks w/15 kicks, cruise back

    6 x 25 w/chute & fins
    100 EZ

    Total: 3550


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

    Had a nice visit in Cali. Teen Fort doing well post surgery. Didn't feel like making a special effort to swim with Lil Fort in tow. But after 4 dry days, I felt positively awful in the water yesterday. I'm also tired from lack of sleep. I don't do well traveling west; no west coast meets for me.

    Use your form roller! http://www.swimmingscience.net/2014/...ntent=FaceBook
  6. Feb. 10-11

    by , February 11th, 2014 at 06:04 PM (The FAF AFAP Digest)

    Monday: Drylands @ LA Fitness

    RC ex
    face pulls, 60 x 4 x 15
    rear delt fly, 75 x 3 x 8
    kneeling ab crunch, 110 x 3 x 15
    explosive leg press, 175 x 3 x 15
    fast alternating arm press on double cable machine, 40 x 3 x 30
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    DB pulls to waist from plank position, 40 x 3 x 20
    squat jumps w/bar, 45 x 2 x 8
    good mornings, warm ups, 80 x 4 x 8

    Stretching/yoga, 30 minutes

    -- As I was stretching, I was watching the Olympics. And, once again, I was puzzled as to how curling can be an olympic sport when there is no athleticism whatsoever involved ..



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    -- I cut this really short since I was running late.

    500 various
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    4 x 100 power kick from the blocks with open turns @ 3:00
    -- 2 back and 2 belly
    100 EZ

    40 x 25 w/fins @ :30
    odds = fly @ 100 pace
    evens = EZ backstroke kick
    100 EZ

    5 x 75 strong dolphin kick w/board & fins @ 1:30
    --- legs were really burning on these from yesterday's weights
    125 EZ

    3 x (25 AFAP + 25 EZ) @ 3:00
    -- started to get a calf cramp and so stopped
    100 EZ

    Total: 3150


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

    A few observations:

    1. My fly and free have felt awful since re-starting drylands. And it's been almost 2 years since I've done much upper body stuff bc of my elbow.
    2. Perhaps bc of #1, I've done hardly any freestyle in practice. I was doing a lot of it in the fall and it felt great then.
    3. Still frustrated with my lungs. The 100 power kicks seem really hard, which means I should do them more often. I'm worried my negativity about this will spill over into my 100 races. I don't feel like the same swimmer that threw down a 1:08 in the 100 back SCM a couple years ago.
    4. But happily, I will be flying to CA on Friday to see Teen Fort and for some much needed sunshine. I suspect I'll just take a few days off since I will have Lil Fort with me.
  7. Thursday, Feb. 6

    by , February 6th, 2014 at 06:46 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    RC/scap ex
    hi low wood chop on cable machine, 27.5 x 3 x 15 each side
    flutter kicks on bosu, 100
    good mornings, 75 x 3 x 8
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    deadlift, 65 x 1 x 6, 75 x 3 x 8
    kneeling crunch front and sides, 110 x 4 x 15
    explosive leg extensions, 90 x 3 x 12 (I never go full range of motion on these, just simulate my dolphin kick)

    Foam rolling/stretching, 20 min

    Treadmill, 50 min while watching The White Queen series. No encyclopedia necessary because I love medieval English history.


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

    Tomorrow is an off day and I am really looking forward to a massage!
  8. Feb. 3-4

    by , February 4th, 2014 at 05:33 PM (The FAF AFAP Digest)

    Monday: Drylands

    RC/scap, 5 min
    explosive leg extensions, 9-0 x 3 x 12
    explosive leg press, 175 x 3 x 15
    rear delt fly, 60 x 3 x 8
    hi low wood chops on cable machine, 25 x 3 x 15 each side
    kneeling crunch, 100 x 1 x 15, 110 x 2 x 15
    kettleball swings, 25 x 3 x 15
    push press, 45 x 3 x 8
    hip abductor, 100 x 4 x 6

    stretching, 20 min


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull drill
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    5 x (25 AFAP from blocks + 75 EZ)
    50 EZ

    30 x 25 kick w/fins @ 100 pace @ :40
    -- missed #22 by a hair so skipped #23
    -- this was a hard set, legs were burning
    250 EZ

    20 x 25 breast w/fins @ 100 pace @ :40-:45
    -- decided to do breast on this since my other strokes are so leg intensive (with all the SDKs) and my legs were shot
    200 EZ

    Total: 3450


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


    Sad to report another vandalism of my car at Pitt today. It looked like someone just ripped the mirror off one side. It was the one on the sidewalk side and there was no glass around. Another $$$ repair. This is the third time my car has been in the shop since moving here. Mr. Fort thinks I should look into a lease for parking. More frustration. The simple act of swimming is so hard here.

    I have an appt with an allergist on Feb. 21. Hopefully, getting back on my allergy meds will help my breathing. Life without flonase doesn't agree. I also wonder if my lung function issues are age related ... I guess I'll see how I feel once I get some drugs. Xyzal had been recommended as an antihistamine. The over the counter ones are definitely not working.
  9. Jan 28-29

    by , January 29th, 2014 at 02:48 PM (The FAF AFAP Digest)

    Tuesday:

    Went to Pitt and did 1600 EZ. I was blasted from the 6 AFAP 100s from the day before. Legs were burning so much that I didn't even do shooters.


    Wednesday: Drylands

    RC/scap ex, 5 min
    cable twist w/yoga ball, 20 x 1 x 15 each side (completely forgot to go back and do the other reps)
    tricep press, 70 x 4 x 8
    good mornings, 65 x 1 x 8, 70 x 3 x 8
    explosive push on double cable machine, 35 x 3 x 30
    explosive leg press, 175 x 3 x 15
    seated row, 80 x 1 x 8, 90 x 2 x 6
    glute isolator, 50 x 2 x 6 each leg
    wood chop on cable machine, 25 x 3 x 8 each side
    hip abductor, 100 x 4 x 6
    kneeling ab crunch, 100 x 3 x 12
    squat jumps w/bar, 45 x 2 x 8

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

    I entered the Albatross meet today. 100 IM time is a tad slow perhaps, but I want to stay out of the final mixed gender heat. A bunch of guys enter 1:15 last year and went much faster. Not sure how much I'll rest yet. Maybe 5 days.


    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time
    4 Female 50 SCM Back 0:30.65
    7 Female 50 SCM Breast 0:37.50
    19 Female 100 SCM IM 1:15.10
    21 Female 50 SCM Fly 0:29.99
  10. Jan. 25-27

    by , January 27th, 2014 at 03:53 PM (The FAF AFAP Digest)

    Saturday Drylands @ LA Fitness:

    RC/scap, 5 min
    core ex, 50 min
    HS hi row, 130 x 1 x 8,135 x 3 x 6
    extreme angle step ups w/bar, 30 x 3 x 10
    supine bench press w/25 lb DBs, 50 x 3 x 6
    overhead squats, 45 x 1 x 8, 50 x 2 x 8
    squat jumps w/bar, 45 x 1 x 8
    altitude drops, 8
    dead lift, 65 x 1 x 8, 70 x 2 x 8 -- I haven't done these since I tore my elbow lifting too much weight. I am hoping I can get the benefit of doing them without max weight
    good mornings, 761 x 1 x 8, 70 x 2 x 8
    cable twists w/yoga ball, 20 x 2 x 15 each side

    stretching/yoga, 20 min



    Sunday:

    We got a ton of snow over the weekend and the roads were horrible on Sunday. Not even sure if the pool was open. I hopped on our new treadmill and did 5 miles, alternating walking and running every .5 mile. Then did 20 minutes of stretching and yoga.



    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    2 x (4 x 25 with 20 UW @ :30 + 50 EZ @ 1:30)
    50 EZ

    Main Sets:

    4 x 50 torque drill w/paddles
    50 EZ

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    at mid pool, 4 x 25 @ 1:00+
    :10 AFAP kick while sculling so you can't go anywhere, then blast off and sprint into wall maintaining same kick
    100 EZ

    3 x through w/fins:
    1 x 100 AFAP, broken (R1 @ :10 rest, R2 @ :15 rest, R3 @ :30 interval)
    200 EZ
    1 x 100 AFAP kick
    200 EZ

    R1: fly = 44, flutter kick w/board = 58
    R2: IM = 47 (not positive, clocks weren't synched), dolphin kick w/board = 58
    R3: breast = 52, dolphin kick w/board = 1:00
    -- my legs were just burning on the last 100

    Total: 3400


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

    Pretty beat after today's workout. Lots of lactic acid on the AFAP 100 kicks. Worse pain than the hour swim.
  11. Jan 20-21

    by , January 21st, 2014 at 04:03 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    RC/scap, 10 min
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 15
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 3 x 25
    low row, 80 x 1 x 6, 90 x 3 x 6
    good mornings, 65 x 1 x 8, 90 x 3 x 8
    explosive leg press, 175 x 3 x 15
    glute isolator, 50 x 3 x 6 each leg
    goblet squats, 50 x 1 x 8, 60 x 2 x 8
    push press, 45 x 3 x 6

    stretching/yoga/foam rolling, 30 min


    Swim/SCY @ Sewickley Y w/some Sewickley masters

    Warm up:

    600 various
    100 scull w/paddles & snorkle
    100 fly drill w/paddles & snorkel
    4 x 50 DPS free w/paddles & snorkel
    8 x 25 kick w/alignment board & snorkel

    Main sets:

    Jim was doing 11 x 150 @ 2:15 to prep for this weekend's hour swim.
    I did 4 x 150 backstroke with him

    Did the rest of the workout with Bill. We were both sore from weights, so didn't do anything too hard.

    2 x (3 x 3 x 50)
    -- I used fins
    50 = burst + cruise stroke, fly/back/breast @ :50
    50 = burst + cruise kick @ 1:10
    50 = EZ kick @ 1:10

    100 EZ

    Total: 2800


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

    I was dragging today after 6 days in a row of working out and weights, and I still have a cold. I'm due for a day off tomorrow. Upper body weights really kill my ability to do much fly.

    Bad news for Teen Fort. In addition to the pinched nerve (which they said didn't explain her shoulder pain), a contrast MRI shows she has a Type 3 slap tear. Surgery is the only way to fix that problem. I feel really badly for her. That's a 6 month recovery. She's trying to schedule the surgery now and I will have to fly out to CA. I had hoped to go for a visit, but not under these circumstances ... We Fort women don't have bionic shoulders ...

    Updated January 21st, 2014 at 04:55 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Sunday, Jan. 12

    by , January 12th, 2014 at 05:06 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness/Home

    RC/scap ex
    battle ropes, 6 x :15 AFAP + :30 rest
    power wheel roll outs, 3 x 15
    flutter kicks on bosu, 100
    long arm crunches, 2 x 50
    single leg deadlifts w/DBs, 20 x 2 x 12 each leg
    extreme angle iso squat, 2:00
    explosive push on double cable machine, 35 x 2 x 30
    explosive leg extension, 75 x 3 x 15
    lows row, 90 x 1 x 8, 100 x 6 -- think I shouldn't have done 100, my elbows are kinda sore from that
    overhead squats, 45 x 3 x 8
    squat jumps w/bar, 45 x 2 x 8
    calf raises, 90 x x 6
    good mornings, 70 x 3 x 8


    Stretching/Yoga, 20 min

    Swimming, 700 yards

    -- I just hopped in the pool for an easy swim. The pool is just like all the other crappy LA Fitness pools. It was also cloudy and hard to see the wall.


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

    Going to get in a swim tomorrow and then I have a massage booked for Tuesday. It's one of the gift certificates my team gave me and he comes highly recommended. I did read with interest in Swimmer that David Guthrie swears by frequent massage (and his P2Life supps). I'm going to try having a protein shake before bedtime to see if that has any effect. Fort Son swears by that too.
  13. Caps (and Goggles) off to Coach!

    If you are a Masters swimmer, you know there are a lot of swim meets during the winter months that you can choose (or not) to participate in. In our area, we have a series of meets that start in November and go through March. There is one meet per month. Our Coach, Sue, usually trains our group in such a way that those who wish to compete in the meets are prepared to do so. There is an extra boost to this training that starts in January. That means interval speed training, starts of the blocks, IM sets (or stroke sets-doing something other than Freestyle), and general technique work. Meanwhile, back at the U.S. Masters - national level, there is a competition called the 1 Hour Postal Swim that runs from 1-31 January. Yes, that's right. You guessed it. We are training for meets, but we (many of us, anyway) are going to participate in the Hour Postal, as well. We don't often get much in the area of long swims to prepare for the Postal because we are stroking it out and doing shorter distances to prep for meets. This year, thanks to Sue (and the wonderful management at our pool), we are being given the opportunity to train for the Postal. We are getting an extra hour of practice one day a week for the next couple of weeks to do some long swims. Yay! I am so excited! Wish us luck! And, here's hoping the weather doesn't ruin our long swim training time!
  14. Wed., Jan 8

    by , January 9th, 2014 at 10:22 AM (The FAF AFAP Digest)

    Drylands


    I did decide to join LA Fitness. I was SO happy to drive somewhere that was less than 10 minutes from my house. I think the convenience will help keep me on track.

    RC/scap ex, 10 min
    russian twist on incline bench w/plate, 25 x 1 x 25
    flutter kicks on bosu, 2 x 100
    captains chair leg raises, 3 x 15
    squat jumps w/bar, 45 x 2 x 8
    altitude drops, 8
    hip abductors, 90 x 3 x 8
    HS hi row, 130 x 3 x 8
    supine bench press, 40 x 3 x 12
    extreme angle step ups w/bar, 35 x 3 x 10
    explosive leg press, 175 x 2 x 15
    good mornings, 65 x 3 x 8


    Stretching/Yoga, 30 minutes


    Swim/SCY @ Pitt

    I went to my masters practice early just to get in an easy swim. I did around 2000. I did a few 25 flys @ 100 pace and I did 2 x 50 breast w/fins @ 100 pace. I went 28s on those -- fixing my pull must help. Maybe on day I'll work on my kick ...
  15. Jan. 3-4

    by , January 5th, 2014 at 11:02 AM (The FAF AFAP Digest)
    I was sick with the malaise that seems to be going round and missed a couple days of training. I was able to paddle around a bit on Friday:

    Friday: Swim/SCY/Solo @ Sewickley

    600 various
    100 scull
    7 x 100 w/fins @ 1:45
    odds = DPS free w/paddles
    evens = kick w/board
    50 EZ
    6 x 25 burst SDK+ cruise
    50 EZ
    9 x 50 @ 1:00
    --3 x back, breast, back breast + 50 EZ
    5 x 25 shooter + 25 EZ w/fins @ 1:00
    40 EZ
    20 x 25 kick w/board, half AFAP @ :30
    100 EZ

    Total: 3050


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


    Saturday: Drylands

    I used a free guest pass to try out LA Fitness, which is only 10 minutes from my house. My other options for weight training are far away (Sewcklely) or semi far (Rivers Club) and with the latter I get killed on parking fees. LA Fitness is only $29.99 per month, so I may join for convenience sake. The facilities are better as well.

    RC/Scap ex
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 50
    captains chair leg raises, 15
    russian twist on incline bench w/plate, 2 x 25
    row, 80 x 1 x 8, 90 x 2 x 8
    good mornings, warm ups, 65 x 3 x 8
    rear delt fly, 560 x 3 x 8
    explosive leg press, 155 x 1 x 5, 175 x 2 x 15
    supine bench press w/DBs, 40 x 3 x 8
    squat jumps w/bar, 45 x 2 x 8
    DB pull in plank position, 40 x 1 x 15
    fast push press on double cable machine, 35 x 2 x 30 (I ripped this off from a USC sprint training vid)


    Bikram Yoga, 90 min

    I didn't feel like making the long trek out to Sewickley -- where I would have been lucky to find 3 lap lanes and half the pool filled with screaming kids. So I decided to go to yoga 5 minutes from my house. The first half of the class felt pretty easy, the last half was hard to get through. The heat is such a barrier. I don't think I've gone to bikram for maybe 2 years. My balance was pretty awful. And I've definitely lost some flexibility with my lack of stretching this year.


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

    2013 year in Review/Looking ahead:

    1. I ended up with 371 miles, which surprisingly was more than 2012 (348) and 2011 (331). I attribute this to swimming more since I haven't been doing drylands.

    2. Great first 6 months: I was really pleased with my swims at Zones & Nationals this year. I think it was the best 1-2 punch I've ever had. Everything just clicked. I broke NRs in the 50 fly (SCY and LCM), 50 back (SCY and LCM), 50 free and barely missed them in the 100 back and 100 IM. And I swam all 9 sprint events in SCY for the first time ever.

    3. Sub-par last 6 months: Since June, I feel like I've only had two decent months of training -- Oct and Nov. December has been a complete bust with tapering, the holidays and the malaise. 2014 will be a rebuilding year. I've been pretty laser focused for most of my masters career. This summer and fall I lost focus for an extended period, and it took a toll. Not a big deal, but a lesson in what I need to do to be at or near the top of my game.

    4. I think my best swim was my 50 fly at Nationals -- 25.70. Ironically, my worst swim at a focus meet was the 50 SCM fly at NE Champs - 29.9.

    5. I really enjoyed having my daughter join masters and competing with her. We swam a bunch of relays together and grabbed some AA times. I was hoping we could swim some relays together at Zones this year, but she is out of the pool for awhile with a pinched nerve.

    6. Right now, I guess my focus meet for SCY is Zones, though the order of events is terrible for me. I'm not going to Nationals ins Santa Clara -- too far, pool too crappy. LCM will be a bust for me, as it often is. I'm going to Europe for two weeks in late June-July and will be out of the pool. I haven't had good success at Nationals trying to come back after similar vacations. However, I may go to LCM Nationals at U of Md just to see friends and swim a few 50s for fun. In the short term, I have the Albatross meet in mid March.

    7. Back to drylands -- I feel weak as a kitten and need to work on that! I plan to start seeing Ron D'Angelo, a trainer here, once a week to help get me on track and give me some new ideas.

    8. I am still not adjusted to Pittsburgh. I constantly feel frustrated with the lack of facilities and the amount of driving I have to do to get there. It's been a month of swimming in a sh*tty pool with Pitt closed and it's starting to get very depressing. The brand new beautiful high school just opened up. 5 minutes from my house and only open to the public for adult lap swim M-Th from 9-10 pm. Not helpful ...

    Belated Happy New Year everyone!!!

    Updated January 5th, 2014 at 08:15 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  16. FAST Fri Jan 3rd, 2014 SCY

    by , January 3rd, 2014 at 10:34 AM (Ande's Swimming Blog)
    FAST Fri Jan 3rd, 2014 SCY

    Lifted yesterday, Wed, & Tue
    Swam Sat with Longhorn,
    missed Sun - Wed, was in New Orleans for New Years & ate way too much
    Missed the Jan 1st 2 hr work out, which was 14 x 500

    Whitney Coached
    5:30 to 7:00 dove in at 5:35
    swam with AlleyCat & Todd, miler was there but swam several lanes over


    Warm up
    assigned 2 rounds of
    200, 8 x 25, 200
    went around 6 or 700

    Main Set

    10 x 50 on 1:15
    odds fast, went 27 fr, 32's on Br
    evens easy

    10 x 100 kick
    odds fast did fly & BR, went 1:08's fl, 1:20 no board br from a push & 1:15 from a dive
    evens easy

    10 x 200
    odds fast
    evens easy
    went 2:08 on 1, 2:03 on 2, 2:16 on 3 IM, skipped 4,
    #5 kick no board fly from a dive went 2:15

    swam around 300 easy


    Next Meet:
    not sure
    probably zones, maybe Nats
  17. Dec. 29-30

    by , December 30th, 2013 at 02:39 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY @ OakMarr

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @:45
    50 EZ

    Main Sets:

    2 x (4 x 12.5 AFAP kick + cruise to wall) @ :30
    -- I had intended to try the 4 x (6 x 12.5 AFAP) USRPT set, but I disliked it so stopped. I won't ever use that method for training 50s
    200 EZ

    20 x 25 free w/fins @ 100 pace @ :40
    -- this was hard
    200 EZ

    20 x 25 breast w/fins @ :40
    -- skipped #11
    200 EZ

    Total: 2950

    -- Not much yardage, but a lot of race pace yardage


    Monday: Drylands

    RC/Scap ex
    low row, 85 x 4 x 6
    good mornings, 55 x 3 x 8
    push press, 45 x 3 x 8
    explosive leg press, 160 x 3 x 15
    glute isolator, 70 x 3 x 8 each leg
    hip abductor, 100 x 4 x 8
    trice press, 80 x 3 x 8
    ab machine, 120 x 3 x 8


    Swim/SCY/Solo: 1000 EZ

    I had considered doing a workout, but the pool was mobbed and it wasn't possible.


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

    This last week has not been the greatest training. Traveling and holiday festivities cut into my swimming and I was dry 4 days. My upper body feels pretty fatigued from weights. My GTD total is at 370 miles. I'm kind of surprised since I basically took the summer off. I guess I've just been swimming more without the drylands the last half of 2013.
  18. Friday, Dec. 27

    by , December 27th, 2013 at 02:02 PM (The FAF AFAP Digest)
    After coaching, I dashed to the gym to get a short workout in. Heading to VA for the weekend shortly.

    Drylands:

    lat pull down, 75 x 1 x 8, 90 x 2 x 8
    explosive push on cable machine, 25/30/35 1 x 30
    lower back machine, 105 x 4 x 8
    explosive leg extension, 75 x 3 x 15
    low row, 90 x 3 x 7
    hip abductor, 135 x 3 x 8 (machine felt too EZ)
    knee tuck jumps, 10
    captains chair leg raises, 3 x 15
    overhead squats, 45 x 3 x 8
    stretching, 5 min


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

    Wish I had had a chance to swim. I seem to be coming down with a cold. If I feel decently tomorrow, I will try to drop in on my team's Sat practice.
  19. Sun, Dec. 22

    by , December 22nd, 2013 at 08:37 PM (The FAF AFAP Digest)
    Drylands:

    wide grip lat pulldowns, 75 x 3 x 8
    triceps press, 70 x 3 x 8
    good mornings, (65 ?) x 3 x 8
    explosive leg press, 160 x 3 x 15
    kettleball swings, 2 x 10
    preacher curl, 50 x 3 x 8
    hip abductor, 90 x 3 x 8
    glute isolator, 70 x 2 x 8 each leg
    seated calf press, 80 x 3 x 8
    box jumps, 10
    captains chair leg raises, 3 x 15


    Swim/SCY @ Sewickley

    Jim and I were both there doing recovery workouts. I hopped out after 2000, and he carried on.


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

    I think the DOMS are already setting in! Hope I can get in a quality workout tomorrow before the holidays.
  20. Wed., Dec. 18

    by , December 18th, 2013 at 02:49 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 15 min
    cable twist w/yoga ball, 35 x 2 x 15
    captains chair leg raises, 3 x 15
    back extensions w/plate, 25 x 2 x 12
    wide grip lat pulldowns, 60 x 1 x 8, 75 x 2 x 8
    low row, 75 x 3 x 8
    leg press, 150 x 3 x 8
    twisting plate swings, 25 x 1 x 15
    knee tuck jumps, 2 x 8
    push press, 45 x 3 x 8
    explosive leg extensions, 75 x 3 x 15

    Stretching, 20-25 minutes


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

    Made it back to the gym today. I didn't go crazy, but suspect my upper body will be sore tomorrow. Wanted to do an EZ swim, but I didn't have time with the holidays looming. I'm way behind!
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