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Strength Training and Dryland Workouts

  1. Tue-Wed Mar 15-16

    by , March 16th, 2016 at 10:26 PM (Senior Sprinting)
    Wednesday Bridge

    Thursday
    400 warmup
    4x25 AFAP on :30
    start work
    2x25 from blocks, low 11s
  2. Mon March 14

    by , March 14th, 2016 at 09:14 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    ab wheel roll outs w/knees on bosu, 2 x 15
    single leg stand on flat side of bosu, 1:00 each leg
    extreme angle iso squat w/10 lb DB, 5:00
    HS hi row, 150 x 4 x 6
    squat jumps w/10 lb DBs, 2 x 5
    knee tuck jumps, 5
    altitude drops, 2 x 5
    resisted standing broad jumps, 30 x 2 x 5
    hip abductors, 130 x 4 x 5
    hip adductors, 130 x 3 x 8
    explosive leg press, 175 x 3 x 15
    lateral raise machine, 50 x 3 x 6, 60 x 1 x 5
    good mornings, 85 x 4 x 5


    30 minutes of stretching & foam rolling (as a zillion years ago former gymnast, I can still do the splits)


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


    Hit the gym today and decided to stretch rather than do my usual easy 1000 in the pool.

    I realized today (reminded by Mr. Fort) that we have dinner & concert plans with another family Saturday night. Depending on how late we are out etc., that may make it difficult to get to the Lebo meet on Sunday. I'll play it by ear.
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  3. Friday March 11

    by , March 12th, 2016 at 12:53 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    streamline crunches on yoga ball with feet on wall, 2 x 20
    lateral raises, 50 x 4 x 6
    seated row, 60 x 3 x 15
    good mornings, 80 x 4 x 5
    back squats, 100 x 4 x 4
    kneeling ab crunches, 140 x 1 x 15
    hip thrusters, 35 x 3 x 15
    glute isolator, 60 x 3 x 6 each leg
    hip abductor, 120 x 4 x 6
    explosive leg extensions, 10 5 x 3 x 15
    knee tuck jumps, 5


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


    I also went to the chiro yesterday. The elbow is still very gradually improving. It's difficult to do drylands with an elbow issue though. I'd like to do the hard core work on my TRX, but don't dare to yet.

    I entered a few meets:

    1. Mt Lebo Meet, March 20
    -- This meet is at Lil Fort's high school and just minutes from my house. Plus, I'd hate to not support a local USMS meet. I will use it purely as a sprint workout. Entered:

    200 free (for 50 split request) -- I will have to assess whether I can really do a flip turn in the 4 feet deep shallow end during warm up
    50 breast
    50 fly
    100 breast

    2. Huntington Meet @ OSU, April 2
    -- I'll probably rest a couple days for this meet

    50 back
    50 breast
    100 IM
    50 fly

    3. Canadian Nationals, May 20-23

    50 Butterfly - 0:29.39
    100 Breaststroke - 1:22.50
    100 Medley - 1:10.66
    50 Freestyle - 0:27.81
    50 Breaststroke - 0:36.97
    100 Backstroke - 1:10.08
    100 Butterfly - 1:12.50

    -- I entered the 100 fly as a seventh event, but doubt I'll stick around until Monday to do it. Plus, it's super hard. There is no good place to swim 50 free. It's back to back with the 100 IM. But I don't want to do a split request swim at 9:00 am either. Too damn early.
  4. Fri Mar 11

    by , March 11th, 2016 at 08:31 PM (Senior Sprinting)
    Bridge
    200 warmup
    6x25 all out on 1:00: 2fr, 2fly, 2 fr
    50 ez
    40 nb
  5. WR Vids, Tues March 8

    by , March 9th, 2016 at 10:20 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 2 x 100
    russian twists on incline w/plate, 10 x 3 x 25
    captains chair leg raises, 3 x 15
    bulgarians in streamline, 2 x 10 each leg
    good mornings, 75 x 4 x 5
    seated rows, 60 x 3 x 15
    hip thrusters w/plate, 25 x 3 x 15
    single leg stand in streamline on flat side of bosu
    lateral raises, 40 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    standing broad jumps, 5
    extreme angle iso squat, 5:00


    1000 EZ in the pool



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


    Went back to the gym after three weeks out, and am predictably sore today. My chiro suggested that I could try some seated rows at a light weight avoiding a full arm extension. That didn't seem to bother my elbow too much.

    If anyone is interested, here is Swim Outlet's 2016 tech suit review: http://www.swimoutlet.com/blog/top-t...angloff-review. I wouldn't mind trying the Arena Carbon Ultra at some point, but it is so expensive -- just like the newest Speedos. I raced in regular Arena Carbon Pro last weekend that I purchased on sale for $290, almost half the price of the newer model. I do agree with the Jaked review. My Jaked fits like a dream, though I still think the Carbon Pro has more compression.

    I noticed our RAM mixed 200 free relay (160-199) was #3 in the world last year. Pretty good since we were almost at an aggregate age of 200.

    Here is the video of my 50 fly. I see two mistakes: my legs appear to be separated a tiny bit on the start and I did not need that second breath on the second length. It seemed to slow me down. And I have seen my turnover faster on other vids. Next time, I will take a 2-3 strokes before breathing on the second length so that I hopefully I will only need one breath. I think I could also get a couple tenths more from a block with a fin. From Jim's commentary, you would think I was swimming the worst race of my life ... haha

    https://www.youtube.com/watch?v=I5MN...ure=youtu.be&a

    Here is the video of my 50 back. I can definitely see the glide into the turn, though with another stroke I would have jammed it. I could have taken one more kick on the second 25 and had a smoother breakout. Always things to improve. But I do think that was one of my best starts ever.

    Updated March 9th, 2016 at 11:49 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Wed-Thur Mar 2-3

    by , March 3rd, 2016 at 07:48 PM (Senior Sprinting)
    Wednesday, nada

    Thursday
    Bridge
    125 warmup
    6 x 25 w running dive, 4 free, 2 fly
  7. Tue Mar 1

    by , March 1st, 2016 at 08:43 PM (Senior Sprinting)
    Bridge

    400 warmup
    6x25 push afap, 4 free, 2 fly
  8. Sat Feb 27

    by , February 27th, 2016 at 09:44 PM (Senior Sprinting)
    Bridge

    200 warmup
    4 x 25 AFAP on about 3:00, one of each stroke:
    fr 11
    br 17
    bk 15
    fl 13
    4 x 25 on :40, sprint 6, 8, 10, 12 strokes
    50 ez
    50 nb
  9. Wed-Fri Feb 24-26

    by , February 26th, 2016 at 03:28 PM (Senior Sprinting)
    Wednesday, nada....going to try and start taking 2 recovery (sic) days a week, either nothing or very easy swimming

    Thursday, Bridge

    Friday
    400 warmup
    20 x 12.5 various free, fly, kick, fins
  10. Tues Feb 23

    by , February 23rd, 2016 at 09:20 PM (Senior Sprinting)
    Bridge, starting a speed/power sequence

    100 warmup (straight from Bridge)
    2x50 w f+p, ez down, AFAP back
    2x25 uwk w fins AFAP one free one fly
    3x25 running dive AFAP two free one fly
  11. Sat-Sun Feb 20-21

    by , February 21st, 2016 at 09:47 PM (Senior Sprinting)
    Saturday, ez Bridge and ez swim

    Sunday
    100 warmup
    2x25 fast
    10x50 on 1:00, HR<120
    200 ez kick
  12. Thur-Fri Feb 18-19

    by , February 20th, 2016 at 09:01 AM (Senior Sprinting)
    Thursday easy Bridge

    Friday
    400 warmup
    2x25 SDK fins afap
    8x12.5
    8x25 variable sprint w fins
    2x12.5
  13. Tue-Wed Feb 16-17

    by , February 17th, 2016 at 04:07 PM (Senior Sprinting)
    Tuesday, Bridge...easy week

    Wednesday
    400 warmup
    8x25 SDK w fins, on :45
    25 SDK w fins, 13+
    25 UWK free w fins, 12+
    50=25 SDK w fins/25 fly AFAP
    50=25 UWK free w fins/25 free AFAP
    50=25 SDK/25 fly AFAP
    50=25 UWK free/25 free AFAP
    2x25 dive from the blocks, build to fast turn
  14. Sun-Mon Feb 14-15

    by , February 15th, 2016 at 11:54 PM (Senior Sprinting)
    Sunday Bridge

    Monday
    400 warmup
    8x25 SDK w fins on :40
    7x25 AFAP w running dive, 75 ez in between
  15. Monday, Feb 15

    by , February 15th, 2016 at 02:52 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 100
    russian twists on incline w/plate, 25
    captains chair leg raises, 3 x 15
    explosive leg extensions, 105/90 x 3 x 15
    good mornings, 75 x 3 x 5
    extreme angle iso squat, 3:00
    lateral raises, 40 x 4 x 5
    hip abductor, 120 x 3 x 5
    hip adductor, 120 x 3 x 8
    knee tuck jumps, 2 x 5
    standing broad jumps, 5


    Swim/SCY/Solo: 1600 EZ


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


    This was my last dryland workout before the Albatross meet, and I decreased the weight somewhat. I'd have liked to do more core work, but I am avoiding planks. I am going on the offensive with my elbow. I have a chiro/ART appt on Wed and an appt with an elbow specialist on Thursday. Elbows are notoriously slow to heal. I highly doubt that I would get a cortisone shot. But I will likely do PRP to jump start the healing if that seems like the best option. At least my bicep tendon seems fine now!
  16. Friday Feb 12

    by , February 13th, 2016 at 10:21 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    extreme angle squats on high boxes w/plate, 35 x 4 x 8
    leg press, 225 x 4 x 6
    glute isolator, 60 x 3 x 6 each leg
    back extensions w/plate, 25 x 3 x 10
    star jumps, 5
    knee tuck jumps, 5
    squat jumps w/DBs, 5
    single leg stand on flat side of bosu in streamline, 1:00 each leg

    20 minutes stretching/yoga



    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    4 x 50 kick @ 1:10
    6 x 50 paddles & buoy @ :50
    -- I did 6 x 25 w/paddles @ :50 : odds = scull, evens = no breath free
    50 EZ

    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x 100 @ 1:30
    -- No, did 6 x 25 breast @ 100 pace + 100 EZ

    6 x 50 done as: 25 w/8 SDK + 25 build to sprint @ 1:00
    -- No, did 6 x 25: odds = shooter (no fins), even = EZ
    50 EZ

    5 x 100 AFAP @ 8:00, leaving 1:00 apart
    -- I did 5 x (50 AFAP + 150 EZ)
    1 = Fly w/fins, 22 high
    2 = double shooter w/fins, 20 high
    3 = breast w/fins, 26 flat
    4 = fly w/fins, 23
    5 = breast (no fins), 36

    Total: 2450


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


    As usual, I was pretty beat last night. I only did 1/2-1/4 of the assigned yardage. I didn't want to do too much before the last test set. I used to do 5 x 50 AFAP very frequently, but haven't done that set in ages and ages. The first three felt pretty good, but the last two felt rough. My quads were burning.

    Bill was saying that the pool would probably be set up long course continuously from March through June. That news did not make me particularly happy. Lanes will be super crowded with Team Pitt club, Team Pitt masters, rec swim and the divers clamoring for space.
  17. Thur-Fri Feb 11-12

    by , February 12th, 2016 at 09:43 PM (Senior Sprinting)
    Thursday
    Bridge

    Friday
    400 warmup
    8x12.5
    6x25 free w fins, variable sprint

    Another local USAS meet tomorrow, the annual Valentine's Meet, which I have been swimming in off and on for, oh, 54 years, since it was held in the 20 yd pool at the YWCA and the medals were heart-shaped. The pool where it is now held, at UALR, just got wedges on the blocks. I'll swim the 50 and the first 50 of the 100 free and fly.
  18. Tue-Wed Feb 9-10

    by , February 10th, 2016 at 06:49 PM (Senior Sprinting)
    Tuesday
    Bridge
    500 ez and drills

    Wednesday
    400 warmup
    50 AFAP free kick w board (~35s)
    50 AFAP SDK, breath at turn (~29)
    25 AFAP SDK (~13)
    25 AFAP UWK free (~12)
    25 AFAP SDK on back (~13)
    25 AFAP free kick w board (~15)
    50 nb
  19. Tuesday Feb 9

    by , February 9th, 2016 at 04:59 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 100
    plank fast flutter kicks, 3 x 50: hands on flat side of bosu, feet on anchored
    yoga ball, I had a 1 second pause after a group of 10 (it requires some
    balance)
    single leg squat jumps w/back foot on small box, 3 x 10/5/5/ each side
    single leg squat on edge of high box, 3 x 10 each leg
    good mornings, 85 x 4 x 5
    straight arm dips, 90 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 70 x 3 x 8 (kept elbows partially bent)
    altitude drops from high box right into standing broad jump, 12 (posted a
    video of this on FB)
    bunny hops over bench, 25
    single arm pullover + fast flutter kick, 20 x 3 x 20


    Swim: 1000 EZ


    Massage: 60 min


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


    Wish I had booked a longer massage. I had him work on my arms more than usual, thinking that that might help my elbow. But the hammies and calves took a hit. I should probably do some foam rolling. My quads were screaming sore.
  20. Sat-Sun Feb 6-7

    by , February 7th, 2016 at 10:49 PM (Senior Sprinting)
    Saturday
    Bridge
    500 warmup and drills

    Sunday
    Bridge
    400 warmup
    5x(4x50 breathe 4/3/2/1), 1:20 sendoff
    8x25 uwk w fins on 1:00
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