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Strength Training and Dryland Workouts

  1. 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
  2. Monday, July 13

    by , July 13th, 2009 at 06:27 PM (The FAF AFAP Digest)
    Blogging from my new iPhone as I sit through yet another swim meet. This meet features the 8 & Under 50 fly ... Definitely good for a few DQs.

    Anyway, just made it to the gym today. Didn't do many weights as my wrist is still sore and swollen. Just taped it up.

    HS hi row, 90 x 1 x 10, 100 x 2 x 10 (fast)
    overhead tricep press, 20 x 2 x 12
    goblet squat, 40 x 2 x 10
    incline crunches with med ball, 2 x 25
    decline crunches, 2 x 25
    windshield wipers, 3 x 15
    total ab machine, 80 x 1 x 10, 90 x 2 x 10 (fast, this felt ridiculously light)
    straight leg pull down & raise on double cable machine, 1 x 25
    external and internal rotators, 10 x 3 x 15, left arm only
    prone scapular scrunches, 2 x 25
    3 position arm extensions, 3 x 2 x 15
    arm chops on yoga ball, 3 x 2 x 15

    10 minutes of stretching.

    I've decided to go back to eating more traditional carbs. It occured to me that my healthy substitution diet, while super healthy, might be contributing to my fatigue. Don't want to take any chances on more fatigue the next three weeks.

    Went to my doc today And complained about my ongoing sleep issues. Trying something different.

    Getting a massage tomorrow, which will probably mean a more mellow swim later.

    Updated July 14th, 2009 at 05:40 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  3. Saturday, July 11

    by , July 11th, 2009 at 06:57 PM (The FAF AFAP Digest)
    Had 2 snappy workouts today. My weights session was interrupted by seeing an old friend. Had to catch up on life and her marathon training. My swim was cut short by a "hygiene accident" at my gym pool, forcing me to drive to another pool. My 3 kids have never closed down a pool; it's so frustrating when this happens. Anyhoo, here's what I got in in "less is more" fashion (which is probably good, as I'm still dragging some).

    Weights/Drylands:

    tricep press, 50 x 3 x 10
    seated narrow grip row, 80 x 3 x 10
    leg press, 210 x 3 x 10
    deadlift, 80 x 2 x 10
    (trying to do these in explosive fashion)
    bent over rear delt fly w/12.5 DBs, 12.5 x 3 x 10
    elevated crunches on bench w/10 lb weight held by feet, 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    "chops" w/stomach on bosu w/3 lb weights, 3 x 2 x 25
    seated straight arm dips for RC, 2 x 25
    3 position arm extensions, 2 x 15

    Swim/SCY/Solo:

    600 variety warm up

    6 x 75 (50 back w/ 10 & 8 SDKs + 25 feet first scull)

    6 x 50 single arm fly @ 1:00

    6 x 50 breast @ 1:00
    (My daughter told me I need to squeeze my elbows together at the end of the pull. Never really focused on that. Duh. Had more DPS.)

    50 EZ

    6 x 25 shooters (3 dolphin, 3 flutter)

    50 EZ

    6 x (25 AFAP free or back + 25 EZ + 25 easy speed fly + 25 EZ)

    100 EZ

    Total: 2600

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

    Food:

    Breakfast: 2 slices of Ezekial bread w/peanut butter
    Lunch: Salad w/romaine, chicken, flax seeds, tomato, avocado, currants, peppers, blueberries
    Snack: StrawnanaBerry smoothie
    Snack: G2 & balance bar after weights, endurox after swim
    Dinner: Lobster, steak, corn on the cob, sliced tomatoes, french bread, key lime pie

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

    It's less than 4 weeks out from Nats. I'm not exactly feeling as beastly as planned (tired, naggy shoulder). Haven't quite decided on when to quit weights. I notice Q said 3 weeks out on Elise's blog. I'm worried, though, that that much time off my worsen the shoulder situation. So I may taper weights during week 3 and then drop weights (but not RC) for 2 weeks.

    Updated July 11th, 2009 at 10:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Assorted BS, Wednesday, July 8

    by , July 8th, 2009 at 10:11 PM (The FAF AFAP Digest)
    Weights/Drylands:

    HS hi row, 140 x 3 x 10
    rear delt fly, 55 x 3 x 10
    HS bench press, 20 x 1 x 8, 60 x 2 x 8
    tricep press, 45 x 3 x 10
    box jumps w/hands on bench, 1 x 1:00
    dead bugs on bosu, 2 x 25
    back extensions w/10 lb weight, 2 x 25
    windshield wipers w/10 lb DBs, 3 x 10
    incline crunches w/10 lb weight, 2 x 25
    seated straight arm dips for RC, 60 x 2 x 25
    prone scapular scrunches, 2 x 25
    internal & external rotators, 10 x 2 x 15, each arm

    Swim/SCM/Solo:

    Very short workout at the summer league pool before heading off the Divisional Relays.

    Warm up

    700 variety swim, kick, drill

    Sets:

    6 x 50 @ 1:15
    3 fly-back, 3 breast-free

    (Side note: My backstroke has felt appalling lately. I blame it on too much freestyle, the root of all evil. My coach did the mock shock thing when I walked in for the third consecutive Tuesday freestyle night. I had to reassure her that, no, I would not be going postal with some of my teammates on Sunday.)

    10 x 25 shooters
    odds, belly
    evens, backstroke (how on earth do the kids do backstroke in these 4 foot deep pools?!)

    10 x 25 easy speed fly

    50 EZ

    5 x (25 AFAP free + 25 EZ)

    100 EZ

    Total: 1850 meters

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

    Assorted Ramblings:

    My shoulder is bothering me some again. I'm reasonably sure it's the damn planks I did yesterday. Smith will be relieved to know that I'm eliminating the wretched things from my dryland regimen, even though they're great for the core. I looked around for the ab roller today, but couldn't find it. I think that's a pretty good substitute exercise, and will switch to that regularly in the fall.

    Cut my weights by 30% today and did more explosive lifting. It occurred to me that I perhaps should have switched to explosive lifting right after Zones instead of recommencing regular strength training ... Next periodization cycle I'd like to start this sooner. (2 weeks doesn't seem like enough time?) I also think it would be better to incorporate more plyos throughout the season. (I couldn't really do that earlier this season since my hip was bothering me for awhile.) Don't think I'll have another taper meet until December, so I may formulate a plan (as opposed to just winging it) for the late-Aug-Nov time period. I'd also like to go back to a couple short runs per week in August after Nats.

    And, on the issue of swimming making me fat, which I joked about on the forums, I found this article in a quick search today. It reflects my experience. I look quite different than I did 4 years ago. YMMV

    http://www.sportsci.org/news/compeat/fat.html

    I picked a tick off my littlest kid tonight after the swim meet out in the boonies. Really annoyed and hoping it wasn't one of the lyme disease carrying kind. I may live in a traffic infested area, but at least I don't live in a tick infested area. On an up note, Mini Fort looked slightly perkier for the first time in a long time and I think both of her 13-14 relays may sneak into All Star relays. We'll know tomorrow after all Divisions report times. Team Fastskin was, as expected, clad in tech suits. I told Mini that her team could raid our tech suit collection and suit up for the All Star meet if they make it. The kids were very enthusiastic about the idea. Haha. There needs to be a little fun for the mono kid. And I have yet to meet many age groupers who are purists. :P (Though most won't be seen in a tech suit at a non-champs meet.)

    For Geek: I saw a moment today when my 8 year old appeared to have "the hate" in her. I smiled at that.

    I'm not sure if I'll get in a workout tomorrow ... Might only get a chance to hop on the indoor cycle. Tomorrow night, my usual practice time, there is yet another summer league meet, boy vs. girl meet, points scored by swimming a PB. (It's good for the little kids I guess to get more racing practice.) This meet also features the Gutter Guppy Relays where parents are put into teams for the swimmers' "amusement." We do one legit relay, but then a bunch of made up crap. As I dimly recall in my advancing senility, last year, I had to push a beach ball with my nose and do reverse doggy paddle with a kick board on my ass. This year, I'm told, some relay will involve toy soldiers. Our social chair is a real peach.

    Our theme for our last Saturday home meet is caveman. We have a theme for every A meet. Not sure I have appropriate gear for this one ...

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

    Food log for Bob:

    Breakfast: omelet w/cheese, tomato & mushroom, strawberries
    G2 at gym
    Lunch: salad w/romaine, avocado, grilled chicken, currants, flax seeds and other stuff I forget
    Snack: smoothie w/mango, banana, strawberry, flax seed oil, L-glutamine and whey protein (no bee pollen for this "wanna-bee")
    Dinner: hamburger w/lettuce, tomato & onion. (I fear I may grow to hate hamburgers after all these summer league meets. On the upside, I seem to never have to cook dinner in the summer. I gave Fort Son cash for the next two nights and told him to knock himself out in my absence by inviting his friends over for pizza and swimming.)
    Snack: slice of quiche, blueberries

    I am contemplating doing a modified version of Patrick's detox after Nats. Don't really want to attempt one before.

    Updated July 8th, 2009 at 11:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Monday, July 6

    by , July 6th, 2009 at 09:56 PM (The FAF AFAP Digest)
    Weights/drylands:

    bench press, 50 x 1 x 3, 70 x 1 x 3, 90 x 3 x 8
    standing lat pull down, 140 x 2 x 10
    goblet squat w/50 pound weight, 2 x 15
    bicycles on bosu, 2 x 50
    planks, 3 x 1:00
    internal and external rotators, 10 x 3 x 15, each arm
    prone scapular scrunches w/elevated feet, 2 x 25
    arm extensions, 3 x 3 x 15
    windshield wipers, 2 x 10

    10 minutes stretching

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

    Couldn't get to the pool today. Still draggin' and have a sore throat. Really hoping it's not you know what, but it has crept into my mind. Hoping to go to my LC practice tomorrow night.

    Noticed that Jazz Hands was doing fast butterfly pulls with bands today. This is from Ande's tip, [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]. I think I should incorporate these. It seems like a slightly different version of the Cavic fly drill. Jazz does them fast, so they are more of an explosive weight exercise.

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

    Food:

    Breakfast: 2 slices of Ezekial bread toast w/peanut butter, blueberries
    Post weight snack: Smoothie w/banana, tuscan melon, blueberries, vanilla yogurt, L-Glutamine, bee pollen, flax seed oil and whey protein
    Late Lunch: 2 slices of quiche, raspberries
    Snack: apple
    Dinner: gyros at yet another summer league meet

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

    Got an email from the meet director of Junior Champs that I was entered in the meet. A whopping 2 events, but that's all I feel like swimming 2 weeks before Nats. Got this link via email today from USA Swimming re: RC: http://www.usaswimming.org/USASWeb/V...06&ItemId=3132

    Updated July 6th, 2009 at 10:26 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  6. Wednesday, July 1

    by , July 1st, 2009 at 07:03 PM (The FAF AFAP Digest)
    Weights/dryland:

    squats on machine, 140 x 1 x 4, 190 x 1 x 10, 200 x 1 x 10, 210 x 1 x 10
    tricep press, 65 x 2 x 10
    total ab machine, 130 x 1 x 15, 140 x 2 x 15
    body rows, 4 x 15
    back extensions w/25 lb weight, 3 x 15
    incline crunches w/med ball, 2 x 25
    bicycles on bosu, 3 x 25

    external rotators, 10 x 4 x 15, each arm
    prone scapular scrunches w/5 lb weights, 2 x 25
    seated straight arm dips for RC, 60 x 2 x 25

    (I'm sure I forgot something again. Can't remember a dang thing these days ...)

    ART:

    30 minutes focusing on the shoulders. As expected, my left shoulder was sore from all the freestyle last night.

    Mike Heather posted this on a thread:

    "I was given several exercises to do to strengthen the small back shoulder muscles which get very little attention in the weight room (or anywhere else until the shoulder hurts too much). But the coup de grace for my pain was changing my recovery thusly: after finishing the free stroke, no matter how much body roll you use, the palm of the recovering hand should face the water's surface. If you watch a practice, you will notice that many swimmers tend to finish their stroke and continue the motion of the hand, resulting in a twisting motion that has the back of the hand turned toward the water until it (the hand) reaches shoulder level, at which time it turns around to prepare for entry and the beginning of the next stroke."

    I think I'm doing this with my left arm on freestyle. I need to take a lesson out of She Puff's book and shorten up my stroke and exit earlier when I'm not sprinting. Breathing on the left seems to help this somewhat.

    Does anyone know specific exercises/weights to target the small back muscles? My lats in particular are frequently sore. I know the internal/external rotators are good for his, but is there anything else? May have to research this issue some.

    Spin

    40 minutes on indoor cycle. Went pretty easy, but still worked up a sweat

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

    Mini Fort reports that her swim friends at swim camp are doing a lot of running and squats. She didn't run at her camp, but then it didn't focus on conditioning. She did spend a lot of time using cords & racks.

    I really miss running. As some girl experienced, it is flat out the best exercise for weight control. I'm going to re-start after Nationals. I used to run 2x a week pretty regularly. I've pretty much cut that out over the last 8 months except for the occasional short run. This apparently has a very good effect on my swimming, but nothing else.

    Food:

    Breakfast: blueberry muffin, blueberries
    Snack: banana, balance bar,
    Lunch: quiche, watermelon
    Snack: G2, strawberry banana smoothie (no time for a real lunch)
    Dinner: steak, shrimp, salad w/veggies

    So far, I haven't really noticed any significant impact from my "healthy substitution" plan. I've been cheating slightly more lately due to busy-ness.

    Updated July 1st, 2009 at 11:38 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  7. Sunday, June 28

    by , June 28th, 2009 at 06:17 PM (The FAF AFAP Digest)
    Weights:

    bench press, 70 x 1 x 4, 80 x 3 x 8
    low row on machine, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
    alternating hammers, 20 x 2 x 30
    ab machine, 100 x 1 x 15, 110 x 1 x 14, 120 x 1 x 15, 130 x 1 x 15, 140 x 1 x 10
    back extensions w/10 lb plate overhead, 2 x 15
    forward lunges w/20 lb weights, 2 x 20
    squat swing w/25 lb plate, 1 x 15 (this caused a twinge in the left scapular area, so I stopped)

    external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25
    prone scapular scrunches w/hand weights and elevated feet, 2 x 25
    arm extensions, 3 x 3 x 15 (front, V, side)

    10 minutes stretching

    20 minutes on ellipse machine

    Swim/SCM/Solo:

    Very short swim. Really exhausted from lack of sleep and misadventures of last night (see below). Focused solely on technique, no energy for any hard sets or fast swimming on my own.

    Warm up:

    600 variety swim, kick, drill

    Technique set:

    32 x 25s, done as

    16 x 25, 2 x through:

    1-4 UW shooters (scraped bottom a few times)
    5-8 easy speed fly, focusing on DPS and breakouts
    9-12 backstroke, focusing on breakouts
    13-16 breaststroke, focusing on pullout and breakout

    100 C/D

    Total: 1500 meters

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

    Not such a great night. Shortly after 9:00 pm, Mr. Fort gashed his calf muscle on some broken glass and I had to rush him to the ER. No nerve damage or trip to the OR, but 20 stitches. He won't be able to do anything for 2 weeks and can't run for perhaps 2 months depending on how it heals (can bike sooner, however). He is worse than me; he may need anti-depressants to combat the exercise deprivation. We didn't get home from the ER until 3:00 am. That's the third night in a row of going to sleep in the wee hours for me. I've been in a bit of a sleep deprived daze. Nothing compared to Mr. Fort's plight, but enough to keep me from being able to do any hard aerobic conditioning or speed work. Hopefully, I can catch up on sleep this week.

    Still feel like I got in a decent week of training after my wasteful tapering: 5 swims (14,300 meters), 4 gym sessions, 3 bikes and a couple very short run/ellipse sessions.

    Food:

    Food front had been pretty good the last few days. Eaten plenty of lean meat, fish, veggies, salads, fruit etc. I haven't eaten a proper breakfast in the last couple days, as I've had to dash out of the house. That is NOT a good thing.

    Kate Ziegler:

    Here's an article from yesterday's paper on Kate Ziegler revealing that she was "burned out" by the Olympics.

    http://www.washingtonpost.com/wp-dyn...062604005.html

    I've heard a rumor that she may join another team. A couple of the faster guys she trains with on The Fish are heading to college next year and she might be without training partners ... Perhaps she could use a change of venue, much like Hoff did?

    Updated June 28th, 2009 at 07:29 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Ellipse Machine
  8. Saturday, June 27

    by , June 27th, 2009 at 07:29 PM (The FAF AFAP Digest)
    Run:

    2 mile warm up run on the treadmill.

    Weights/dryland:

    Hammer hi row, 140 x 1 x 4, 160 x 1 x 4, 180 x 3 x 8
    goblet squat, 60 x 2 x 15
    rear delt fly, 40 x 1 x 4, 55 x 1 x 4, 70 x 3 x 10
    leg press, 330 x 3 x 10
    elevated crunches w/med ball, 3 x 25
    push ups, 2 x 25
    dead bug on bosu, 2 x 25
    hanging ab crunches, 2 x 15
    3 position arm extensions, 3 x 2 x 15
    external rotators, 10 x 3 x 15, each arm

    (I know I am forgetting something ...)

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

    Saw an unusual sight at a summer league meet today in the girls 8 & U 100 free relay. The girls swimming the first and second leg on our relay both took off at the gun and had a head on collision mid pool. Ouch! I felt really bad for the girl going second. Had I been stroke & turning there, I probably would have held her up or told her it wasn't her turn.

    On another note, my usually swimming averse Lil Fort uttered the words, "I love breaststroke." lol

    On the backstroke turn DQ front, there was small squabble about a child who turned onto his stomach but touched the wall first with his hand and then executed a flip turn. Under Wolfy's "the continuous turning action stops upon the touch at the wall," is this a DQ or not?

    Big week ahead -- summer league meets on Monday, Friday and Saturday. Friday is the Annual Vienna Relays where 8 of the swim teams in our town get together and duke it out with all kinds of relays -- free, medley, all the strokes, mixed boys and girls and mixed ages. Great fun.

    Updated June 28th, 2009 at 10:29 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Running
  9. Triple, Thursday, June 25

    by , June 25th, 2009 at 10:23 PM (The FAF AFAP Digest)
    AM Weights/Dryland:

    standing lat pull down, 140 x 3 x 10
    tricep press, 50 x 1 x 10, 55 x 1 x 10
    dead lift, 110 x 2 x 10
    goblet squat, 50 x 3 x 15
    squat-pulls on bosu, 40 x 3 x 15
    (I was doing these on the flat side of the bosu and a trainer stopped me to say that they no longer allow people to do this as it's "too dangerous." So I did the last rep on the squishy side -- much easier.)
    twists w/bosu on cable machine, 40 x 2 x 15, each side
    bicep curl w/BB, 40 x 2 x 10
    kneeling crunch on cable machine, 75 x 3 x 15
    incline crunch w/med ball overhead, 2 x 25
    external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25
    prone scapular scrunch w/elevated feet and hand weights, 2 x 25
    arm extensions (front, V, side), 3 x 3 x 15

    Bike:

    30 minutes on bike

    Swim/LCM/Team:

    Made it to another team practice tonight. Dragged Lil Fort along, as Fort Son had a date and Mr. Fort and Mini Fort were flying home from work/camp.

    Warm up:

    med ball throw w/partner for 1:00
    superman streamlines w/elevated feet, 2 x 25
    crunches, 1 x 25

    4 x through:

    100 swim
    50 kick
    100 swim
    50 drill

    med ball twist w/partner 1:00
    crunches w/med ball, 1 x 25

    Main sets:

    8 x 50 kick w/fins @ 1:00, middle 15 meters fast, 2 free + 2 other, repeat
    (I went pretty fast on all of them, between 31-33.)

    50 EZ

    6 x 250 done as:

    100 kick, 50 drill, 50 swim, 50 FAST
    4 IM order, 2 choice

    I used fins and led the lane. I can't do LC fly without fins, so I just kept them on so as not to upset the order in the lane. As a result, I took a break of 10-15 seconds after each 200 before I went my last fast 50. Aside from the first one, I did all the fast 50s backstroke. Went 32-33 on the first 4 and 31 on the last one. The 100 fly on the first 250 was dreadful. I don't have a slow gear in fly. Felt like I was drowning when I tried to go easy on the "50 swim" portion.

    50 EZ

    8 x 50 swim @ 1:20, done as:

    2 x through:

    #1 25 fast from dive, 25 EZ
    #2 25 EZ, 25 fast
    #3 50 fast from dive (We only had two lanes to dive from and were nowhere near the prescribed 1:20 interval.)
    #4 50 EZ

    I did #1, 2, 5, 6 fast 25 UW kicks + 25 EZ. I missed the first fast 50, as I had to talk to Lil Fort for a minute. Did the last one fly w/fins from a dive off the side and went a 27 or so.

    100 C/D

    Total: 3300 meters

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

    Irie's Backstroke Technique:

    I had been reading the recent posts in the Fun & Fast thread discussing Irie's backstroke technique with interest. Kirk Nelson described his slightly tucked head position and arched back as being like the bow of a boat. I tried this technique during warm up today. It does feel slightly faster, although unnatural to have the chin tucked in. I notice in the youtube video that Irie was wearing only a leg skin though. I wonder if arching your back would work as well with a full body suit? Most tech suits don't cling to your body and follow the arch as you arch; they tend to gap away from the lower back and absorb air and/or water. Something to think about ...

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

    Food:

    Breakfast: omelet w/cheese, tomato & bacon, strawberries, raspberries
    Snack: G2, cherries
    Lunch: salad with arugula, basil, avocado, tomatoes, flax seeds, peppers, currants
    Dinner: salmon, veggies sauteed in olive oil and garlic
    Post swim: G2, balance bar, 1 pancake

    I think I ate something else ... can't remember. I also noticed today when I was checking on the veggy garden (deer recently killed half my tomato plants) that Mr. Fort planted spearmint. What does one do with spearmint?

    Now I'm off to make pancakes for the swim team breakfast and team pictures festivities tomorrow. No, I will not eat them! lol

    Updated June 25th, 2009 at 11:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  10. 6/25 SCY 6:30PM

    by , June 25th, 2009 at 09:14 PM (FREEDom)
    Swim practice got stormed out. That's the problem with evening practices in the summer in FL, and why I like swimming early in the summer.
    Talked to coach Beth about her new puppy. Sounds like she's enjoying "Brooklyn".

    I went to the gym, and stretched pretty good for about 30 minutes. Need to do more of that, and I will when I cut back on weights.

    The TVs at the gym (I usually do weights at another Y that's a little closer to home, and swim at this one with the 50M pool) were on in the weight room. One TV was all about Farrah Fawcett passing away. One right next to it was all about Michael Jackson. I guess they had not tuned into the Ed McMahon channel.

    When I finished up, I did see Mike and Matt swimming, so I guess they opened the pool earlier than I expected. Oh well, I'll swim LCM in the morning.

    I entered the St Pete LCM meet July 11 - 12. I'm swimming all the 50 -1500 free and 50 -200 back. Well, entered those events. They always have the 200 back right before the 200 free, which are two of my better events. And the 1500 is right before the 200 back, so I swim the first 3 events. Better train up for that. Entered 8 events, so I might be in the running for a high point towel. I wonder if I should enter 10 events to be sure ;-) I usually beat Ron C in most events, but he wins more towels by swimming 10 events.
  11. 6/25/2009 Dryland 6am

    by , June 25th, 2009 at 09:00 PM (FREEDom)
    Been a couple of weeks since I've done weights due to my recent travels.
    Caught up with some of the early crowd at the Y... talked to Mark, Chris, Michael, and Kevin, which of course cut into some of my time.

    Did my base routine.
    Cable cross machine:
    3 x 20 x 25lb shoulder abductor
    3 x 20 x 20 lb shoulder adductor
    3 x 15 x 50, 60 60 lb one arm pull downs
    2 x 20 x 120 twists

    Legs
    3 x 30sec x 70 leg ext - just hold fully extended for each leg. My right knee does like a lot of pressure .
    3 x 15 x 90 lb leg curl
    3 x 20 x 210, 230, 250 leg press, saving my knees
    2 x 20 x 100 lb hip abductor
    2 x 20 x 100 lb hip adductor

    2 x 2 min incline sit ups w/ 25 lb disc
    2 x 20 back raises, w/ 10 lb disc ea arm, alt raising left arm/right arm

    Some stretching, but not as much as I should have, since I had some more talking.
  12. Back at it, Monday, June 22

    by , June 22nd, 2009 at 04:46 PM (The FAF AFAP Digest)
    Run:

    Went for a 4 mile run around noon while my kid was in swim practice. Lordy, it's hot out. (melting emoticon).

    Weights/Dryland:

    Decided to take Q's advice and re-start the weights a bit lighter this time.

    10 minute warm up on bike

    bench press on Hammer machine, 70 x 3 x 10
    standing lat pull down, 130 x 3 x 10
    overhead tricep press, 30 x 2 x 12
    goblet squat, 45 x 3 x 15
    back extensions, 2 x 25 w/10 lb weight
    incline crunches, 3 x 25 w/med ball
    decline crunches, 2 x 25
    dead bug on bosu, 1 x 25
    bird dog on bosu, 1 x 25
    held the plank, 2 x 1:00

    10 minutes stretching

    I'd like to re-start push ups and pull ups, but I don't want my right thumb/wrist area to start bothering me again. And I'm wondering why it's just my right wrist ...

    RC work:

    arm extensions (front, V, side), 3 x 2 x 15
    prone scapular scrunches w/3 lb weights and elevated feet, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    external rotators, 10 x 2 x 15, each arm

    I also knocked off most of my RC work during my 10 day taper when I eliminated weights. I think this was a big mistake. My shoulder bothered me most of the taper. So, I plan to continue the RC work when I re-taper for Nats. Or at least do it every other day.
  13. 6/11/2009 Dryland 6am

    by , June 15th, 2009 at 09:35 PM (FREEDom)
    My typical routine 2x/week, usually Tues - Thurs AM

    My objective with dryland for the LCM season:
    - get some more tone
    - don't get too stiff
    - focus on middle distance style lifting - moderate weights, moderate reps
    - LCM season is too short for cycle training right now

    stretch 5 - 10 mins (I'm too stiff)
    On a cable cross machine:
    - shoulder abductors 2 x 20 rep, 25 lbs
    - shoulder adductor 2 x 20 rep, 20 lbs
    - 1 arm lat pull down (free pull motion) 3 x 12 x 60 lbs
    - twists 2 x 20 x 120 lbs

    Legs - my legs are weak, and my knees hurt
    - leg press machine 3 x 12 x 210 - 290, depending how my knees feel
    - leg extensions - I use a machine with adustable range of motion, do about 30 - 45 degrees... bad knees. Right now, I'm just using about 60 lbs, and holding leg extension for 30 secs 3 x each leg
    - hamstrings - 3 x 12 x 90 - 100lbs
    - hip abductor/adductor - 2 x 20 x 100lbs. I started these when my hip starting hurting, along with hip stretch (yoga "pretzel pose?"). Hips feel better now.

    Core - some variety beyond just sit ups. I usually do 2 sets of 60 sec of one of the below:
    - incline sit ups w/ 25 lbs disc
    - or Hoist crunch machine w/ 60+ lbs
    - extended sit ups on a back raise
    Then I do some back raises or back lifts of some type.

    Other exercises, depending on time:
    - shoulder shrugs
    - tricep extensions
    - dumbbell bench press (have not done much lately trying to watch my shoulders)
    - butterfly machine

    Then finish up with 15 - 20 mins of stretching
    - quads
    - hamstrings
    - back
    - arms/shoulders
    - hips
    - and some bad yoga

    Updated June 15th, 2009 at 09:52 PM by ImFree

    Categories
    Strength Training and Dryland Workouts
  14. Dryland-Tuesday

    by , June 10th, 2009 at 03:03 AM (Swim like an Orca, but faster !)
    Moved to strength training:
    Warm-up (Daily)
    Plank 60 sec.
    Double leg rotations 2x8
    10 Push ups
    30 Crunch obliques

    Upper---------
    Assisted Pull-ups/Dips 2x8 ea w/110 assist (Im 200)
    Inclined Chest press DB 8x30, 6x30, 5x35
    One Arm Curls DB 8x30, 6x30, 5x35
    -----
    Triceps Press (2-arm)8x40, 6x50, 5x50
    Narrow Grip Row 8x70, 6x80, 5x90
    Hang 45's x2
    Cable Cross---
    Seated 2arm pull down 8x50, 6x60, 5x70
    Fly Sim (per arm) 8x25, 6x27, 5x30
    Back Sim (per arm) 8x15, 6x17, 5x20
    Lower---------
    Leg Curls 8x60, 6x70, 5x90
    Leg Extensions 8x60, 6x80, 5x100
    Squats 8x90, 6x100,5x120
    Calfs 8x240,5x260,5x280
    Hip Adduction 8x60, 6x70, 5x80
    Hip Abduction 8x60, 6x70, 5x80

    Med Ball Throw downs front, side & back
    Stability Ball Crunches 3x20
    Stability Ball Back Ext.3x20

    Daily At Home:------------------------
    Plank 60 sec.
    Double leg rotations 2x8
    10 Push ups
    30 Crunch obliques
    Various Pilate exercises (mostly the stretching)
    Stability Ball Crunches 3x20
    Stability Ball Back Ext.3x20
    Bands - swim sim's

    I do weights Tuesdays, Thursdays and Saturday mornings after swim practice. I didn't mention some of the other exercises I do like my shoulder warm ups, and small weight routines. I'm listing these to track weight and related strength conditioning.
  15. LCM, Sunday, June 7

    by , June 7th, 2009 at 02:55 PM (The FAF AFAP Digest)
    I had the pleasure of meeting fellow blogger Katie Webb, who joined our LC practice at Mason today. It's always great to meet fellow forumites, bloggers and master swimmers. She fit right in with our team, and has a very nice looking freestyle.

    Warm up:

    50 bicycles
    25 side crunches

    5 x (150 swim + 50 dolphin kick)
    (I missed 100 of this)

    40 elevated crunches

    Main sets:

    12 x 50 @ 1:00, IM order
    8 SDKs on fly (was going 32 w/fins)
    8 SDKs on back
    8 breaststroke pullouts (NOT)(8?!)
    16 flutter kicks on free

    8 x 100 pull @ 1:30
    (I wore fins, never use pulling gear.)

    100 EZ

    3 x through:

    200 IM
    #1 25 scull/25 fast
    #2 25 drill/25 fast
    #3 swim

    2 x 50 stroke @ 1:05

    50 EZ

    Speed work:

    3 x (25 AFAP off blocks + 75 EZ)

    I did 3 x (50 fast UW shooter w/MF + 50 EZ)
    I pushed off on my back for 2 and went 24s.
    Did one diving off side on belly and went 23

    50 EZ

    Total: 3750 meters

    15 minutes hottub & ice
    Chatted with a teammate about the B70s issue. He told me he had heard that B70 sued FINA.

    Cheryl told me that the MAKO and GMU's college team did some 50 meter MF shooters this week. Most of the college kids who tried them went 22s. But Sean Fletcher (bound for Michigan in the fall) went an 18. 18!! Holy crap, that's fast. Not sure if they were using the finis shooter MF or the longer ones.

    Unfortunately, I got home and saw that my MF had a crack in it. Not sure how it got there. So I will have to order a new one pronto.

    May go to the gym later today, if I can fit it in. Will update later if I do.

    Mr. Fort went on his second 60 mile bike ride with some serious cyclists this am to prepare for Savagemen. He came home and asked me when I was going to start training? WTH?

    Food:

    Fell off the wagon a tiny bit yesterday as we were having a barbecue and pool party for Lil Fort's soccer team. I ate a whole wheat hamberger bun, hot dog, and a few chips. Doing fine today though.

    Breakfast: oatmeal, apple
    Post swim snack: G2, balance bar
    Lunch: tomatoe & cheese sandwich on sprouted wheat bread, watermelon, raspberries
    Dinner: flank steak, mahi mahi, asparagus roasted with garlic & olive oil, tomatoes
    Snack: cheese & sesame crackers

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

    Weights/Drylands:

    Snuck off to the gym while 2 kids were at the summer swim league pool and 1 was at a dance recital rehearsal. I just wanted to do a few weights and get in my RC and stretching. My shoulder's been somewhat finicky lately. Other bits and parts are protesting some too. (My thumb and wrist on my right hand were sore, but I stopped doing push ups and chin ups this week, and now it's fine.) I'm really overdue to go the my chiro. I won't such a long time lapse before my next visit.

    tricep press, 60 x 1 x 5, 70 x 2 x 8
    hi lat row, 140 x 1 x 5, 160 x 1 x 5, 190 x 2 x 8
    leg press, 330 x 1 x 5, 350 x 3 x 8
    wood chop squat on flat part of bosu, 35 x 2 x 15
    foward lunges w/15 lb DBs, 1 x 20
    incline crunches w/10 lb weight above head, 2 x 25
    decline crunches w/10 lb DB at feet, 2 x 15

    RC work:

    arm extensions, 3 x 6 x 15
    prone scapular scrunches w/elevated feet and 5 lb hand weights, 2 x 25
    seated straight arm dips, 60 x 2 x 25
    external rotators, 10 x 2 x 15, each arm
    cavic fly drill on yoga ball w/3 lb hand weights, 2 x 25

    15-20 mintues of stretching

    I tried one thing mentioned in Dara's Book. Her original resistance trainer Bob Cooley discovered his resistance stretching technique when he was sitting on the floor, legs in a V, touching his chest to the floor. He could do this more easily if he contracted his leg muscles while stretching. I tried this, and the second stretch did seem easier. Unfortunately, it seems like most of the resistance stretching must be done with a trainer.

    Tech Suit:

    Very frustrating. Ordered a TYR this week, and just got a call that they're, in fact, out of stock in my size.

    Updated June 8th, 2009 at 08:37 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. New Drylands + Fast 25s, Thursday, June 4

    by , June 4th, 2009 at 05:33 PM (The FAF AFAP Digest)
    Drylands:

    I decided to try some of the new core exercises from the link I posted yesterday. http://www.ab-core-and-stomach-exerc...-workouts.html Nothing wrong with some variety! I just made up names for most of them.

    ab roller, 2 x 15

    hanging leg circles: hang from pull up bar and make circles with straight legs held together, 2 x 15, one set counter clockwise and one set clockwise

    prone crunches: lie on stomach, feet elevated, put hands behind head, crunch up bending back, feet in air while doing this, 2 x 25

    prone reverse back bend: on stomach, lift feet toward back in a backbend like motion. You need a flexy lower back for this one. Really works the glutes. 2 x 15

    yoga ball knee bend: hold yoga ball only with palm of hands hands. rest of your body is in a modified plank. bring one knee in to touch ball. then switch. 2 x 15

    squat swing: squat with a 25 lb weight. then rise, swinging weight to the left overhead in an arc. back to squat and then rise swinging weight to the right overhead. (I really liked this one.)

    elevated reverse crunches on bench w/12.5 weight held by feet, 2 x 15

    goblet squats w/50 lb DB, 2 x 15

    hip hinges w/12.5 lb DBs, 2 x 15, left leg

    10 minutes stretching

    Swim/SCY/Solo:

    Only had time for a quicky workout, so made it a speed workout.

    Warm up:

    700 variety swim, kick, drill

    Speed Work:

    20 x 25
    odds, fast backstroke (no fins)
    evens, easy

    After about 4 of the fast 25s with appalling breakouts, I realized I needed to concentrate on this.

    100 EZ

    16 x 25
    odds AFAP free (w/fins)
    evens easy

    200 C/D

    Total: 1900

    Yesterday, I was bummed that all the blocks were gone. Then today, 3 of them were back. Next week, I'm going to bring my B70 and practice some backstroke starts so I can determine exactly how many kicks I can take before I hit the 15 meter mark.

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

    Chiro Visit Needed:

    I've managed to wrench my neck again. Probably from restless sleeping. It started hurting during my swim, and now it's hard to turn my head without pain. My chiro is out of the office until Monday. Did manage to get 30 minutes with my massage therapist tomorrow. I hate neck issues!

    My shoulders and traps are pretty sore as well. I think my body is looking foward to taking it easier for 10 days or so beginning the middle of next week. I've been tired lately and clean eating alone doesn't seem to fix this. This is also a super busy time of the year for me with overlapping sports, end of season/year parties, summer swim, finals, etc.

    Tech Suit:

    Exchanged emails with Rocket Science yesterday. Their sizing is crazy, so beware ladies, if you're interested. They said I'm actually a Youth Medium. Huh? They don't have any suits until the end of June or July, so that suit is out for me. It has the same durable quality as the B70 though.

    I've ordered another suit, as I plan to swim in legal FINA approved suits this summer and until the end of the year. Then who knows what we'll swim in? Possibly something from another century ... I'm still annoyed that a durable suit that is easy to get on is likely going to be banned or not approved or whatever. It's a very anti-swimmer, especially anti-masters swimmer, approach to speed suits.

    Food:

    Breakfast: oatmeal, blackberries
    Lunch: Salad with romaine, chicken, peppers, sprouts, tomatoes, avocado, flax seeds, green onion, and currants
    Post weights snack: banana
    Post Swim Snack: balance bar, G2, plum, red grapes
    Dinner: CHEAT: pizza, 3 slices (I was too tired to cook.)
    Late snack: trail mix

    Updated June 5th, 2009 at 07:52 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Wednesday, June 3

    by , June 3rd, 2009 at 02:11 PM (The FAF AFAP Digest)
    I'm taking a rest day today.

    Core:

    Here are some challenging core exercises. I haven't watched all the video, but some of the exercises look fun and could provide a nice break from the standard exercises.

    http://www.ab-core-and-stomach-exerc...-workouts.html


    Here is a blog entry from David Guthrie from the flowswimming site that captures my take on the B70:

    Swimming Blogs - David Guthrie

    older | newer
    Why I Love My Suit
    David Guthrie | Profile
    May 22, 2009

    "One overlooked aspect of the tech suit revolution is that body suits allow swimmers to race faster all season without shaving down. The training model of a sin wave with long deep troughs of fatigue with brief sharp peaks twice a year is not the best recipe for performance. It is far better to develop speed, strength, and conditioning year round than to dig a deep hole and hope that you can climb out of it in time for that one shot at going fast.

    Without body suits, swimmers with very much body hair (like me) have the option of shaving or fighting excessive drag. I want to train with increased drag, but not race against it. Training with hair is much better than using a drag suit because hair distributes the resistance over the entire surface of the body, not just in one concentrated area. So I don't want to shave during the season, but I still want to race fast so my body can understand what I'm expecting it to do. Swimming unshaved doesn't provide a very accurate barometer for performance. I recently had a coach who didn't like the idea of wearing body suits during the season. He thought is was like cheating, like shaving without tapering. He thought the times were not valid and that it would somehow take away from the end of season performances. But my philosophy is, if I'm going to stand up on the blocks with a clock running and official results recorded, I'm going to swim as fast as I can. I don't see the point of wearing a drag suit or creating any other handicap during in-season meets, in other words, of intentionally swimming slow in meets. This approach may not produce dramatic end of season drops, but I find it produces faster end of season times. Which would you prefer?

    A few decades ago, when the Eastern European programs dominated the scene, they developed a much shorter training cycle of about 6 weeks from peak to peak. The more often they swam fast, the faster they were able to train and perform. They swam fast all year long. This kind of flattened training cycle without the traditional deep fatigue troughs is something we've been seeing more and more of over the past couple of years. The world's leading swimmers can step up and swim fast every time they race. One reason for this trend is that mature swimmers are staying in the sport and their bodies have adapted to the stress of training. They don't dig deep holes and flounder all season, hoping for a miracle at the end of the season. We don't see the dramatic drops at the end of the season tapers like we used to because that model of training is incredibly inefficient. Tapering for elite swimmers is more like fine-tuning, not a full-blown resurrection. Swimming fast often is essential today.

    I love my polyurethane suit because it works and it lasts and it allows me to simulate end of season conditions year round without shaving down. Unlike lycra, my polyurethane suit holds up to repeated use, so I can afford to use it all season long (year after year). Are we training to train, or training to race? If you want to race fast, you have to practice racing. The polyurethane suits are infinitely better than lycra. It's kind of amazing that suit manufacturers have been able to get us to buy expensive lycra crap all this time. Talk about planned obsolescence! For decades the industry has sold us expensive lycra suits that were designed to rapidly disintegrate and send us back to buy another one. Lycra soaks up water and loses its effectiveness almost immediately. It falls apart when exposed to chlorine. Duh. Gee, isn't there some other material that would tolerate the aquatic environment better? Of course there is. Polyester and polyurethane are practically indestructible. The problem is that Speedo has borrowed a page from Detroit's book and wants to sell more product by intentionally producing equipment that doesn't last. I just bought a pair of expensive metallic Speedo goggles that started fogging up after three swims. What's up with that? They're in the business of disposable products, that's what. And by that measure, the LZR is their pinnacle achievement."

    Tech Suits:

    Tried on the XS Rocket Science suit I got in the mail. I was a little skeptical when I realized it looked enormous next to my size 24 B70. And, in fact, it doesn't fit at all; got it on in about 10 seconds. I suspect I was sent a men's size. It's cut very narrowly in the chest area. I gave them my height and approx. weight, so they should have gotten the order right. Returning it.

    And another excellent article by David Guthrie on tech suits:

    http://www.swimmingworldmagazine.com...n%20the%20Suit



    Food:

    Breakfast: oatmeal, banana
    Lunch: "superfood" salad from Whole Food (not sure exactly what's in it, but I recall reading gogi berries, acai, tomatoes, spinach, onions and some other things); yogurt; plum
    snack: peach, frozen custard (my 10% crap)
    dinner: bad -- cheese and crackers around 9:30 pm. wasn't home between 3:00 and 8:30 basically.

    Updated June 4th, 2009 at 08:44 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  18. Dryland + Aerobic Swim, Tuesday, June 2

    by , June 2nd, 2009 at 06:05 PM (The FAF AFAP Digest)
    Weights/Dryland:

    rack pull, 135 x 3 x 8
    military press, 40 x 2 x 15 (20 lb DBs)
    elevated crunches w/med ball, 2 x 25
    long arm crunches, 2 x 25
    reverse crunches w/yoga ball, 2 x 25
    planks, 3 x 1:00
    15 superman streamlines on bosu
    forward lunges w/12.5 lb DBs, 2 x 25
    prone scapular scrunches w/5 lb DBs, 1 x 25
    external rotators, 10 x 2 x 15, each arm

    plyos:

    modified bench hops with hands placed on middle of bench as described last week, 1 x 1:00
    lateral box hops from left to right between two boxes, 2 x 1:00

    15 minutes stretching

    Note: I think my body is somewhat adapting to the lunging and squating. Hamstrings are still periodically sore, but not nearly as much.

    Swim/SCY/Solo:

    Decided to do an aerobic swim, as I'm feeling fatigued. (I had the 4:30 am swim carpool shift on Monday. It seems like it takes me a few days to recover from that.) Plus, I don't believe I've had a day off in awhile ... I'll have to look back at the blog.

    Warm up:

    700 variety warm up

    Aerobic Sets:

    40 x 50, done as:

    1-10 backstroke @ :50
    11-20 dolphin kick w/MF & board @ :45
    21-30 backstroke @ :50
    31-40 flutter kick w/fins & board @ :45

    Took 1:00 rest between sets.

    100 EZ
    150 scull
    100 EZ

    Total: 3000

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

    Dara Torres Book:

    I'm 2/3 through her new book. Like many sports biographies, it's not terribly well written, very breezy and non-substantive. I was hoping it would have more detail. There's virtually no discussion of her non-traditional strength training regimen with the exception that initially (during a "rehab" phase) she was making letter shapes with hand weights while balancing on a bosu. She also states that her new strength training made her very lithe and caused her to lose 10 pounds very quickly, but she doesn't explain why or how. I guess she's keeping these secrets for her post-retirement DVD!

    Her training regimen is indeed impressive, comprising 7 hours each day. The resistance stretching is interesting ... it essentially seems to involve contracting muscles while you're stretching to increase both strength and flexibility. A huge amount of time is devoted to stretching, massage and chiro. I had to chuckle when she said she could feel her muscles tightening (after a mashing, no less) as she headed to the blocks for the 50 free in Beijing ... Imagine what she'd think if she lived in our non-pampered masters bodies for a day ...

    Food:

    Breakfast: omelet w/cheese, tomatoes and mushrooms, banana
    Snack: crackers w/hummus
    Lunch: apple, plum, shrimp (while in car, lol)
    Post Swim Snacks: G2, balance bar, blueberries, peach
    Dinner: chicken breast; salad with romaine, peas, sprouts, green onions, green peppers, tomatoes, carrots; kiwi
    Snack:stoneground crackers w/black bean dip

    I'm still pretty hungry in the late afternoon. I must not be eating enough at lunch? Or need more snacks?

    Updated June 3rd, 2009 at 11:50 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Tue Jun 2nd, 2009

    by , June 2nd, 2009 at 12:08 PM (Ande's Swimming Blog)
    Tue Jun 2nd, 2009

    Thinking about doing a 5k this Saturday

    Lifted Weights at World Gym this Morning before practice

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, Larry, Mike, Marcio, Brandon, & Amy

    Warm Up LCM
    10 minutes choice

    Main Set LCM

    40 x 50 FR STRONG on 1:10
    instruction was to pick a strong pace & hold it
    leave 10 sec apart
    held 30's, 31's & 32's
    worked them all, it was grueling
    dove the last one
    went 27
    no Ande-Save-UP on this set
    did 3 - 6 SDKs on each push off

    100 easy

    (there was more but I had to get out at 7:30 to make an 8:00 business meeting)

    those who stayed, reorganized lanes,
    since UT men were getting in at 7:30

    another 100 easy
    then

    20 x 50's on 1:00
    hold the same pace you did on for the 40 on 1:10

    NEXT MEETS

    Senior Circuit #3
    Fri June 12 - 14, 2009
    11 Days away
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    Found out Aerosmith is playing with ZZ Top on
    Friday July 17th at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
  20. Short But Nasty, Monday, June 1

    by , June 1st, 2009 at 03:55 PM (The FAF AFAP Digest)
    Just had time for a short weight/dryland workout and a short swim.

    Weights/Dryland:

    Used the Paramount double cable machine today. Hadn't used that in awhile. Did:

    standing one arm pushes, 35 x 1 x 15, each arm, 30 x 1 x 15, each arm
    reclining one arm tricep press w/elevated legs, 25 x 2 x 12, each arm
    core/leg exercise (lay down on back, head facing machine, put handles of cable under shoe, lift legs then hips up, pull down slowly), 50 x 2 x 15

    Then did:

    hi lat row
    140 x 1 x 4
    160 x 1 x 3
    180 x 1 x 3
    190 x 2 x 8

    goblet squat w/50 lb weight, 2 x 15
    forward lunges w/12.5 DBs, 2 x 20
    crunches w/med ball, 2 x 25
    elevated crunches on bench w/ 12.5 lb weight at feet, 2 x 25
    external rotators, 10 x 3 x 15, each side
    prone scapular scrunches w/elevated feet & 5 lb DBs, 2 x 25

    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Speed set:

    A little bird reminded me that I should probably do some fast 75s for my LC 50s. Took that very sound advice today. I don't usually like 75s much because I can't see the pace clock well at one end. So all times could be slightly off.

    10 x (75 backstroke w/fins + 25 EZ)(Swam w/fins as shoulder has been a little twingy since my "endurance fly" set last week.)
    1-5 @ 2:15
    6-10 @ 2:30
    50 EZ after #5
    Went: 46 (still warming up)/43/43/42/41 & 42, 43, 42, 41.5-42, 40.5-41

    200 C/D

    Total: 1700

    Food:

    Breakfast: oatmeal w/peanut butter, apple
    (Took Patrick's suggestion and added some peanut butter for protein. Can't say I was too thrilled with the taste though.)
    Lunch: Salad with romaine, grilled chicken, green onion, green pepper, sprouts, flax seed, currants, blueberries; quinoa w/chick peas
    Post swim snack: G2, balance bar in car on way home
    Dinner: barbecued shrimp, veggy kebobs w/mushrooms, tomatoes, eggplant and pepper, 1/2 slice of delicious 7 grain bread
    (Mr. Fort brought that back from the farmers' market -- along with a cache of other breads and fresh cinnamon rolls. ).
    Snack: plum, trail mix, glass of chard

    Updated June 2nd, 2009 at 11:12 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts