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Strength Training and Dryland Workouts

  1. Gym + Team Practice, Tuesday, Aug. 18

    by , August 18th, 2009 at 09:56 PM (The FAF AFAP Digest)
    Made it back to the gym today. Took it pretty easy and started at relatively light weight. Had a 15 minute chat break in the middle, which halted possible obsessive over exertion.

    Weights/Dryland:

    standing lat pulldowns, 100 x 3 x 12
    seated narrow grip row, 70 x 3 x 12
    goblet squats, 30 x 3 x 15
    alternating hammers, 15 x 2 x 30
    rear delt flys, 12.5 x 2 x 12
    elevated crunches, 3 x 25
    total ab machine, 100 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches w/handweights, 2 x 25
    3 position arm extensions, 3 x 2 x 15

    No stretching. My bad, haven't stretched since before Nationals ... Someone at Nationals asked me how I maintain flexibility with as little stretching as I do. I guess I'm pretty naturally flexible, but I could certainly improve/make some inroads in this area.

    Swim/SCY/Team:

    Journeyed to Mason tonight. Was somewhat bummed to see the pool back to SCY. The practice was very lightly attended -- I suspect many are on vacation.

    Warm up:

    300 swim/300 kick/300 pull (I drilled the 300 pull)
    200 swim/200 IM drill (I missed one 200 b/c of chatting)

    2 x (50 dolphin kick on back + 25 shooter + 25 scull)

    Main sets:

    10 x 75 kick w/fins @ 1:20
    #1 = first 25 fast
    #2 = second 25 fast
    #3 = third 25 fast
    #4 = fast
    #5 = easy

    (I think I was the only one following the prescribed "fast" portions. lol. Bunch of lazy kickers!)

    50 EZ

    4 x 150 free @ 2:05 @ 85%
    4 x 100 @ 1:50, 75 stroke + 25 free, descend
    50 EZ
    4 x 75 @ 85% @ 1:05
    4 x 50 stroke @ 1:00, descend

    I was racin' on the first set. Took off like a bat out of hell on the first 150 ... not sure about that thought process ... Didn't back down and felt like puking at the end of the 4 x 150. The next 4 x 100 was a bit of an epic fail, and ended up being pure recovery swimming. Then I was back at it on the 75s. I managed to descend the last set decently, as written, with an extremely slow first 50.

    200 EZ

    Total: 3850

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

    Chatted with Wally in the hottub after practice. As an experiment, he gave up weights for 3 months over the summer in favor of more pool time. He was not impressed with the results, and is headed back to the gym.

    Drank a fully loaded Gatorade during practice tonight. This doesn't seem to agree with me. I think I need to restrict my Gatorade or G2 intake to after practice or else dilute it.
  2. Tuesday Aug 18th, 2009

    by , August 18th, 2009 at 12:20 PM (Ande's Swimming Blog)
    Tuesday Aug 18th, 2009

    lifted weights at world gym before practice

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with Todd, doug, Meghan, Katy, Brad, Ned,
    larry & paul
    dove in about 7 minutes late

    Warm-up
    swam around 800

    Main Set

    4 x 100 fr on 2:15 strong hold 500 pace
    went 11's & 12's

    600

    4 x 100 fr on 2:00 strong hold 500 pace
    went 10's & 11's

    600

    4 x 200 fr on 4:00 double your 100 time & hold it
    went 2:25, 2:27, 2:25, 2:17

    200 easy


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  3. Thu Aug 13

    by , August 16th, 2009 at 01:19 PM (Ande's Swimming Blog)
    Oops I forgot to blog Thursday's practice and can't really remember it now
    but I swam and lifted weights
  4. 8/14 Dryland and Yoga

    by , August 15th, 2009 at 12:11 PM (FREEDom)
    6am dryland
    Did my normal dryland circuit. Arms, shoulders, legs, core, etc. did not increase weight except on the core. I feel I need to work my core some more, particularly with and OW swim or two coming up in October. I think core is maybe more important on longer swims... no rest on the walls. Of course, I can say that about all the other aspects of pool vs. OW swimming.

    Then did some stretching for at least 20 minutes.

    6pm Yoga
    Went the 6pm Friday evening yoga class with my daughter. Wilda taught the class. I had not been to yoga in quite a while. I like her class... nice and relaxing, good for a Friday evening. My daughter Lindsay is a certified yoga instructor. I'm a certified 2 x 4 board, too stiff. Lindsay's limber from dance and yoga, I can't touch my toes. Quite a difference watching us. She got it all from me . But I'm world class yoga at shavasana.

    I took my my BP on the machine in the gym afterwards. It was down a little from what it usually is, which is good. Pulse was 50. So it helped me stretch out some, and relax.
  5. Tuesday Aug 11th, 2009

    by , August 11th, 2009 at 12:16 PM (Ande's Swimming Blog)
    Tuesday Aug 11th, 2009

    Lifted weights:


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, todd, brandon, amy, doug, nate, ned, Kathrine, Mary, Paul, & Andrew
    dove in around 6:07

    Warm-up
    600 fr
    200 k

    Main Set

    4 x ?? on 3:00
    did 200's
    went around 2:35's

    100 easy

    4 x ?? on 2:45
    did 200's
    went around 2:32's

    100 easy

    4 x ?? on 2:30
    did 200, 150, 150, 200
    went 2:20 on #4

    100 easy

    4 x ?? on 2:15
    did 150's
    swam them smooth

    100 easy

    4 x ?? on 2:00
    did 100's
    swam them strong
    went 1:09 desc down to 1:02

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated August 11th, 2009 at 03:08 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Friday Aug 7th, 2009 Fast Friday

    by , August 7th, 2009 at 10:18 AM (Ande's Swimming Blog)
    Friday Aug 7th, 2009

    WEIGHTS:
    World gym in San Marcos
    lat press 8 x 35 8 x 40 8 x 45 6 x 50
    lat pull 10 x 150 8 x 160 8 x 175
    bench press 10 x 135 10 x 155 8 x 165
    leg press 10 x 180 10 x 270

    arrived on time

    2009 USMS LCM Nats


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with amy, tyler, todd, chris, doug, chris & brandon
    dove in on time


    Warm-up
    choice swim till 6:25

    Main Set

    10 x 200 @ 5:00
    1-5 descend 1-5
    6-10 Hold pace of #5
    went
    2:33, 2:25, 2:27, 2:25, 2:23
    2:23, 2:27, 2:24, 2:23, 2:19

    100 easy

    5 x 100 @ 2:30
    1-3 descend 1-3
    went 1:19, 1:14, 1:09
    4-5 Hold pace of #3
    went 1:07, 1:03

    100 easy

    2,700 plus 25 minute warm-up


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  7. Wednesday Aug 5th, 2009

    by , August 5th, 2009 at 11:08 AM (Ande's Swimming Blog)
    Wednesday Aug 5th, 2009

    overslept, woke up at 5:45,
    need to go to sleep sooner
    for some reason I thought practice started at 6:30 instead of 6:00

    WEIGHTS:
    World gym in San Marcos
    lat press 8 x 35 8 x 40 8 x 45 6 x 50
    lat pull 10 x 150 8 x 160 8 x 170
    bench press 10 x 135 10 x 145 8 x 160
    leg press 10 x 180 10 x 270


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, chris & nate
    beside ned & paul
    dove in around 6:40


    Warm-up
    missed

    Main Set

    2 x 200 free (neg. split- rest :15)

    600 pull (100 free/25 back/25 breast) x 4
    rest :30

    4 x 100 free (descend 1-4-rest :15)

    600(100 IM/50 best) x 4 rest :30

    8 x 50 free
    (12 strokes FAST off each wall)
    rest :10

    100 easy


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  8. Tuesday afternoon

    by , August 4th, 2009 at 07:47 PM (Swim like an Orca, but faster !)
    WSAC- YMCA open to all session (all =mammals and cnidaria's)
    1:10-2:25pm

    Warm 900 ( 3x200FR / 100IM Drills )

    12x25 Fly :45 (no clock, just guesstamate)
    4x150 FR 2:15 (last one w/snorkel)
    8x25 Fly :45 w/Fins :45
    3x100 BK/BR/FR 1:30 pace
    4x25 BK (focus on long UW SDK's of at least 8) :45
    2x150 FR 2:15
    3x100 fly kick on back, w/ fins. Fast
    cut it a little short as Scyphozoans begin to congregate. Not that I dont like Scyphozoans, but they tend to swarm and drift into your lane.
    100 cool down

    3100 SCY

    This is an older w/o I had in my folder, I think it was one of Pats, I modified and didn't do the second set which had a lot more fly work and kicks.
    I actually enjoyed doing these short fly intervals, not only am I practicing the stroke, but the breathing timing as well.

    Went to the gym to focus only on the weakest part of my stroke, the catch and initial pull (of coarse I could use lots more strength everywhere else too.)
    Lords Gym- 30 min.
    2x8 Pull ups and Dips (on the pull-up assist machine)
    Straight arm pull down seated 3x10 25lb ea. arm
    Backstroke pull down seated 3x10 15/17.5lb ea arm
    Fly pull down standing 3x10 25/27lb ea arm
    Curls 3x8 30/35lb - Tricep pull down 3x8 50lb
    Row 3x8 90lb - Hang 30's x3

    Updated August 16th, 2009 at 03:57 AM by EricOrca

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Saturday Aug 1st lifted weights 1st time since early june

    by , August 1st, 2009 at 09:47 PM (Ande's Swimming Blog)
    Saturday Aug 1st

    lifted weights 1st time since early june, I stopped lifting weights right before sr cir in june. when I was focusing on distance training, but now I'm returning to speed & strength training

    World gym in San Marcos

    lat press 8 x 30 8 x 35 8 x 40 8 x 45

    lat pull 10 x 140 8 x 155 8 x 165

    bench press 10 x 135 8 x 145 6 x 155

    leg press 10 x 90 10 x 180 6 x 270

    didn't lift much but I have a feeling I'm going to be sore
  10. RC + Happiness in Fortland, Saturday, Aug. 1

    by , August 1st, 2009 at 08:39 PM (The FAF AFAP Digest)
    RC work:

    Had to go to the gym this afternoon cuz I was too lazy to do my exercises last night:

    3 position arm extensions, 3 x 3 x 15
    seated straight arm dips, 45 x 2 x 25
    prone scapular scrunches, 2 x 25
    external and internal rotators on cable machine, 10 x 3 x 15, each arm
    overhead chops, 2 x 25
    reverse chops on yoga ball, 2 x 25

    10 minutes stretching
    10 minutes steam room

    Here's another RC exercise that Jazz sent me:

    [ame="http://www.youtube.com/watch?v=AXcRFBFuo-c"]YouTube - Scapular Wall Slide - Shoulder Mobility - Nutrex Solutions[/ame]

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

    I'm wiped out. Spent many hours at the NVSL All Star meet today in the heat and sun. But there is happiness in Fortland because Mini Fort won the 50 breaststroke. She went about 5 seconds faster than her prior mono times this season.

    Last year, I saw one LZR at this meet. This year, it was a sea of Pros, LZRs and B70s. The kids all love them.

    I still have no idea how kids swim in these ridiculously shallow pools ...

    Am really pissed b/c I rushed out without DVR-ing swimming on NBC and I don't get universal sports. Edit: I apparently DVR'd the swimming "series" so was able to watch.

    Updated August 1st, 2009 at 10:25 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  11. Thursday, July 30

    by , July 30th, 2009 at 05:58 PM (The FAF AFAP Digest)
    Dragged myself to the gym to do RC exercises today. Didn't want to leave it until the evening for fear of taper induced sloth and ennui.

    RC:

    external and internal rotators on cable machine, 10 x 3 x 15, each arm
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 2 x 25
    3 point arm extensions, 3 x 2 x 15
    some other damn exercise I don't know the name of but has a chopping motion

    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    150 fly drills

    8 x 25 UW shooters on back

    50 EZ

    Speed work:

    5 x (25 easy speed fly + 25 EZ)

    50 EZ

    1 x 50 backstroke AFAP w/fins
    went 24ish

    100 EZ

    4 x (25 AFAP free + 50 EZ)

    50 EZ

    1 x 100 backstroke AFAP w/fins
    went 53.5-54ish. my fastest in practice.

    100 EZ

    Total: 2000

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

    Finally! A break from the frenzy of my life is upon me. Mr. Fort is leaving tomorrow am for a family thing in Syracuse NY. He is taking Fort Son (bribed with a trip to Cornell to meet the crew coach) and Lil lil Fort. I have Mini for All Stars on Saturday, but then she is leaving for a week at the beach with some family friends that night. I forsee being able to sit on my ass and eat bon bons.

    Lost my sleep mojo some last night. Little one woke up at 3:30 am and I had trouble falling back to sleep. Still hopeful for max sleep tonight.

    BTW, I did faithfully take melatonin for 4+ months like Dr. Miller advised. It did not do one damn thing for me! As is typical for me, I've tried many many things to get a good night sleep. Gawd, getting old sucks!

    Starting to get excited for Nats. Need to shift into "straight vicious" mode according to my son.

    Looking forward to seeing everyone! Really looking forward to my evilstroke leg on the mixed medley relay too. hahaha. Also looking forward to resuming running as my bod feels like a blob of gelatinous goo without it. Just another reason for full body suits!

    Updated July 30th, 2009 at 06:13 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. 7/28 Gym and Swim... stormed out

    by , July 28th, 2009 at 09:42 PM (FREEDom)
    6am Gym
    My usual dryland circuit, mostly maintenance/adaptation lifting. Nothing to heavy, just trying to maintain for now.

    on the dual cable cross machine:
    3 x 20 shoulder abduction, 25lbs
    3 x 20 shoulder adduction, 20 lbs
    2 x 20 twists, each direction 120 lbs
    3 x 15 single arm lat pull downs, 60lbs

    Leg machines:
    3 x 15 leg press 210, 230, 250 lbs
    3 x 30 sec hold each leg extension, 65lbs
    2 x 20 hip abduction/adduction 100lbs
    3 x 15 prone leg curl 90lbs

    2 x 12 dumb bell bench press, 40 lbs each. I had not done any bench press in a while since I had a slight shoulder tweak. Started light today, but still felt like I hadn't done these for a while for some reason.
    2 x 2 min incline situps
    2 x 20 back lifts

    20 min jog on treadmill
    20 min stretching

    6:30pm SCY

    Regular masters swim... but got stormed out after about 450 yards of warm up.

    I'll be traveling Wed - Fri, so hope to get a swim or two in while on the road.
  13. Tuesday, July 28

    by , July 28th, 2009 at 04:05 PM (The FAF AFAP Digest)
    Weights Lite:

    bench press, 50 x 3 x 8
    HS hi row, 70 x 2 x 10
    prone scapular scrunches, 2 x 25
    internal and external rotators on cable machine, 10 x 3 x 15, each arm
    seated straight arm dips, 45 x 3 x 25
    3 point arm extensions, 3 x 2 x 15

    I'm done with all weights and core now. Will only do RC work until Nats.

    Swim/Solo/SCM:

    Swam in hot outdoor gym pool. No backstroke attempted. Mellow recovery workout. There wasn't even a pace clock on deck.

    Warm up:

    650 swim, kick, drill

    Main sets:

    10 x 25 UW shooters

    10 x 50 flutter kick w/board

    50 EZ

    16 x 25
    odds = easy speed fly
    evens = EZ

    150 C/D

    Total: 2000 meters

    Massage

    Got a deep tissue massage today. She really worked over the calves and mid back area. I blame the mid back tightness on fly.

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

    I managed to dig up my official split request form and documentation and PDF them to Mary Beth Windrath. I'm lucky I found them, usually I don't hold onto things like that. Lesson learned. She still had had no response from the Southeastern TT Recorder. But will include my 100 back time b/c of my back up documentation. Right now, I'm tempted to not swim in the Dixie Zone region since two different TT recorders couldn't do their job. Geez.

    Looks like tech suits will be legal until May 2010. Happy about that. Think FINA should regulate rather than punting. Plus, Rocket Science does not accept returns (check website carefully!). So I am the owner of the Sprinter suit, which I'll have to give a spin this fall.

    Got another good night's sleep. But have been feeling groggy during the day. Hope this side effect goes away.
  14. Friday, July 24

    by , July 24th, 2009 at 07:00 PM (The FAF AFAP Digest)
    Weights/RC:

    standing lat pulldown, 75 x 3 x 10 fast
    prone scapular scrunches w/5 lb weights, 3 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    seated straight arm dips, 2 x 25
    elevated crunches, 2 x 25
    dead bug on bosu, 2 x 15
    (going to do some arm extensions tonight)

    Swim/SCY/Solo:

    Warm up

    700 variety swim, kick, drill

    Aerobic sets:

    10 x 25 shooters on back

    20 x 50 @ 1:00
    odds = flutter kick w/board
    evens = backstroke, smooth & working on breakouts

    50 EZ

    Speed set:

    8 x (4 x 25), no interval
    #1 = easy speed fly
    #2 = EZ
    #3 = AFAP free
    #4 = EZ

    200 C/D

    Total: 3000

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

    Ran into my PV buddy, NuthinBut50s, who was working out in the adjacent lane. He does his speed work very differently from me. He doesn't do any recovery swimming when doing his fast 25s. He just blasts away on a 1:15 or so interval, to get a 1:4 or 1:5 swim to rest ratio. In contrast, I always use a 1:3 or 1:4 or more ratio of sprint swimming to recovery swimming. It seems to hard to me to do AFAP 25s without some easy swimming in between ... But it was interesting that we interpreted the prescribed ratios so differently.

    Tomorrow is a scheduled rest day for me, which is good as we have the Divisional Championships and Team Dinner taking up the bulk of the day. No driving -- we're hosting the meet at our pool.
  15. 7/22 - 6am dryland, 6:30pm SCY swim

    by , July 22nd, 2009 at 09:22 PM (FREEDom)
    6am Dryland
    Did my normal weight circuit this morning at BSY. Spent some extra time stretching, since my legs were a bit sore and stiff from my valiant running attempts.

    I saw an acquaintance from NTY there today. I usually see him when I swim at NTY early. He's an old guy, slowed down a bit, some health issues he's recovering from, but was there all the time, often in the pool, doing his water aerobics. One morning as I was finishing up, the sun rising, he started singing "Oh what a beautiful a morning, oh what a beautiful day..." in a deep baritone... made my day. I asked him why he was at BSY (I usually do dryland at BSY which is slightly closer to home, and swim at NTY, which is a little further but has 50M pool and has been more accommodating to swimmers. He said they told him that he had to swim, rather than do his water aerobic activities, which upset him. I guess he escalated to management, but know he's going to the other Y, so you know how that turned out. There's plenty of room usually at the Y, and most folks in the early swimming have no issue with sharing lanes, so not sure why they had to do that. Seems like they could set aside a lane for those. Oh well, the Y has lots of rules.

    6:30pm SCY
    Swam with the usual masters practice. Beth coached. Swam with Matt and Lisa W, next to Tara and Kelly, Dr Mike, DJ, Chris, Sheila, Tim Withfins, and Tom. Water was ok.

    Warm up
    400 300 200 100

    5 x 200IM on 3:30 3rd 50 was back for 1 - 3, but did a semblance of that other stroke on 4 - 5 since I was running up on Matt who led these.
    200 free drill - I used a PB and snorkel. Focus on reach and extension.

    24 x 25 on :30 IM order by 3s
    200 fly drill 3L, 3R, 3 swim

    20 x 25 on :30 kick w/ fins "IM order", whcih was fly, back, dolphin on back, free
    200 back, 2 tap drill

    4 x 50 on 1:30, no breather. Made 'em.
    200 stroke with no name drill

    200 easy warm down

    Legs were still store and stiff, but loosend up a bit. Overall felt decent in the water, even for a day with a lot of IMs.
  16. Weights + Relays, Wednesday, July 22

    by , July 22nd, 2009 at 04:36 PM (The FAF AFAP Digest)
    Only time for weights today ... I hope I can swim tomorrow between drives out to Laurel MD. The balancing act has been a little shaky the last couple days!

    explosive lifting:

    bench press, 50 x 3 x 8
    standing lat pulldown, 90 x 3 x 10
    total ab machine, 90 x 2 x 15
    alternating hammers, 12.5 x 30
    fast bands

    elevated crunches, 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    3 position arm extensions, 3 x 2 x 15
    straight arm seated dips, 3 x 25
    prone scapular scrunches, 3 x 25

    stretching

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

    Briefly scanned the preliminary Relay TT results. Our small team squeezed out quite a few from Zones. Don't care if I'm a bad ass braggy triathlete, I'm psyched about it! Go GMUP!

    #1 Women's 35+ 400 medley relay
    #2 Women's 25+ 200 medley relay (with 3 over 40s and one uber evilstroker)
    #3 Mixed 25+ 200 medley relay
    #9 Mixed 35+ 200 free relay

    Women's 45-49 results are at http://www.usms.org/comp/tt/toptenlist.php.

    Mary Beth Windrath is trying to retrieve my times in the 100 backstroke. Since the Auburn results were in fact submitted on a timely basis, I am cautiously hopeful that my 100 back split request will be retrieved and count. Remains to be seen. The times from the Cary NC meet appear not to have been submitted at all despite the language of the entry form. If they don't submit the times, they vanish into the Cream Puff Times Dust Bin.

    I've really been too busy to look at the TT list caerfully. However, I did notice that I was ranked higher in the 100 fly than the 50 fly ... Does this mean I'm not an absolute drop dead sprinter? lol

    And 50 breast -- #11! hahaha

    Updated July 22nd, 2009 at 10:35 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  17. 7/19 - 20 Bike, dryland and swim

    by , July 21st, 2009 at 10:15 AM (FREEDom)
    7/19 AM Bike
    Biked in the morning. Rode Suncoast trail, which is flat, but only rode 25 miles. Cut it short since some storms were coming in.

    7/20 AM Dryland
    I had planned to swim, but more storms were rolling through, so went to the gym instead. Did my normal weight circuit and 30 minute jog on the treadmill.

    7/20 6:30pm SCY
    Swam with the masters group. Coach Beth on deck. Water was nice

    Warm up
    400 300 200 100

    5 x 100 on 1:40 free desc 1>2 3 > 5
    200 easy

    5 x 100 on 2:00 choice desc 1> 2, 3>5
    200 easy

    10 x 50 on 1:00, fast/easy by 50
    200 easy (?)

    6 x 50 on 1:00, stroke desc 1>3, 4 > 6

    3 x 50 on 1:20 NO BREATH

    20 x 25 on :30 kick w/ fins

    200 easy warm down

    Left shoulder was bothering me, maybe from weights this morning, so I took it easy, and mixed in some drills, easy swimming, and more kicking with fins.
  18. Sat & Sun, July 19-20

    by , July 19th, 2009 at 09:46 PM (The FAF AFAP Digest)
    Saturday

    Feeling a bit jinxed about meets. On Saturday, Mr. Fort left to take the girls to the summer league meet an hour or so from our house for warm up. (I was supposed to follow with my Mom later, as they were both swimming in the second half of the meet.) Unfortunately, he left with both sets of car keys. So I missed both their meet and my own meet. I couldn't get there in time for warm up and positive check in. I was a bit bummed, as I was looking forward to the 100 back. No matter, I'll just see how it goes in Indy.

    Did 30 minutes on the indoor cycle and 15-20 minutes of Rc exercises

    Sunday:

    Weights/dryland:

    explosive lifting:
    HS bench press, 50 x 3 x 10
    HS hi row, 90 x 3 x 10
    tricep press, 45 x 3 x 10
    total ab machine, 90 x 3 x 15

    external and internal rotators, 10 x 3 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    elevated crunches w/12.5 lb weights, 2 x 25
    windshield wipers, 2 x 20
    iron monkey, 1 x 25
    back extensions, 2 x 25

    stretching

    Swim/SCY/Solo:

    700 warm up

    8 x (4 x 50) @ :55-1:00
    #1 = backstroke kick
    #2 = backstroke
    #3 = flutter kick w/board
    #4 = fly or br drill

    #1 & #2 = 10/8 SDK (like Chris, I'm a fan of hypoxic work during taper)
    50 EZ

    20 x 25 w/fins
    odds = alternate AFAP free, AFAP flutter kick shooter
    evens = EZ

    150 C/D

    Total: 3000

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

    Funny note: My son asked for the Hopper Deck for his birthday. Seems like the coach at his rowing camp is a fan of Cross Fit. http://store.thehopperdeck.com/product/the-hopper-deck
  19. Wednesday, July 15

    by , July 15th, 2009 at 10:03 PM (The FAF AFAP Digest)
    AM Weights/Drylands:

    Quickie weight session while my youngest was swimming.

    bench press, 50 x 3 x 10
    seated narrow grip row, 60 or 70 x 2 x 10
    alternating hammers, 15 x 2 x 30
    total ab machine, 80 x 2 x 15
    crunches w/med ball, 2 x 25
    windshield wipers, 2 x 20
    seated straight arm dips, 45 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25

    10 minutes of stretching

    The explosive lifting at much lighter weights seemed easy. I'm done with leg weights, as Q suggests. Think I'll lift a couple times, lightly, next week. I've never tapered weights before. I also haven't lifted weights the week before a meet in about a year. Nor have I only rested one day. I guess I'll see how that works out this weekend ...

    PM Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick, drill

    Aerobic Set:

    8 x 100 @ 1:50
    odds backstroke kick
    evens backstroke

    Speed work:

    3 x (50 AFAP backstroke + 200 EZ)

    5 x (25 easy speed fly + 25 EZ)

    50 EZ

    3 x (25 AFAP free + 50 EZ)

    100 C/D

    Total: 2950

    ART

    Went for an ART session right after swimming. As usual, I had an irritated left dorsal scapular nerve. My doc decorated me in pink, blue and black kinesio tape and sent me off to the movies that way. Took my little one to Harry Potter. Now she's a bit scared and having trouble falling asleep -- bad mommy! Still wants me to keep reading Books 6 & 7 though, of course.

    Updated July 15th, 2009 at 10:14 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , ART
  20. 7/14 - Dryland and evening swim

    by , July 14th, 2009 at 09:44 PM (FREEDom)
    5:45am dryland
    Did my normal circuit, but backed off a bit since I need to re-adapt to lifting again, since I've been out of the gym for a few weeks. A couple of exercises were painful with my "lane rope had" and PowerPoint elbow, so I limited those exercises.

    Arms:
    shoulder abduction
    shoulder adduction - skipped these, hurts my hand and shoulder
    one arm pull downs - hurt my hand some, but did them
    twists
    fly
    rear delt

    Legs:
    Leg press
    Leg extension - held my legs horizontal 3 x 30 sec with 70lbs
    leg curls
    hip adduction and abduction

    core:
    inclined situps - no weight, 2 x 1 min
    back raises

    treadmill - light jog for 20 mins. Need to start running some to get ready for a triathlon or two.

    Evening SCY swim 6:30pm
    Regular masters workout. Beth coached. Water temp was OK.

    warm up
    400 300 200 100

    10 x 50 on :45, work the turns
    8 x 25 on :30 fly
    100 easy
    4 x 50 on :55 back
    4 x 75 on 1:20 breast (did this back)
    4 x 125 on 1:40 free. The assigned set was 100s, but I wanted to do a little more.
    100 easy
    4 x 200 on 2:50 swim with paddles only
    8 x 75 on 1:10 as 25 kick, 25 swim, 25 fast

    300 warm down