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Strength Training and Dryland Workouts

  1. Monday, June 13

    by , June 13th, 2011 at 09:51 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 2 x 50
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 20
    reverse scoops w/kettleball, 25 x 2 x 15

    single arm row, 4 sets of 10 each arm @ 55, 60, 65, 65
    single leg extensions, 4 sets of 10 each leg @ 30
    push press, 50 x 3 x 10
    explosive leg press, 270 x 2 x 10
    bulgarian single leg squats, 30 x 2 x 10 each leg
    knee tuck jumps, 2 x 10


    Warm up:

    600 various
    200 fly drills

    Main Sets:

    -- Modified a recent Tall Paul Sprint Option

    3 x 100 free w/paddles @ 2:30, descend
    1:08, 1:03, :58
    2 x 50 fast kick @ 1:30
    -- did dolphin kick w/fins & board
    -- went high 26-27
    -- tried to keep my feet underwater more
    100 EZ
    4 x 50 descend @ 1:30
    -- did breast w/fins
    -- 40, 36, 32, high 30-31
    2 x 50 fast kick w/fins & board
    -- did flutter kick
    -- went 27s
    100 EZ

    3 x 100 backstroke, cruise @ 2:00
    2 x 50 @ 1:30
    -- 25 fast free w/fins (11s) + 25 DAB
    4 x 25 @ 1:00
    -- burst dolphin kick to 15 m, no fins
    2 x 50 fast kick w/fins (11s) @ 1:30
    100 EZ

    Warm Down:

    8 x 50
    odds = SSR drill
    evens = fly or breast drill

    Total: 2700



    Not sure I got all my drylands. Managed to delete my note on my iphone. Left shoulder is sore. This is probably from the 400 yards of fly yesterday ... No way can I ever really train for the 100 fly with my left shoulder; just have to fake it and dolphin kick. The swim workout seemed way harder than the 2700 yards would suggest! But I felt like I held up pretty well doing two speed workouts in a row. This pool now has 4 digital clocks. I have to remind myself to use them. So much easier to keep track of times with them as opposed to pace clocks.

    Just yoga tomorrow.

    Updated June 14th, 2011 at 09:31 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  2. Friday, June 10

    by , June 10th, 2011 at 04:32 PM (The FAF AFAP Digest)
    Drylands w/Jazz:

    external rotators

    alternating hammers for warm up, 15 DBs x 2 x 10, each arm

    Jazz did pull ups. I suck at these so I did a few v short sets of chins.

    DB row, 30 x 1 x 10 each side, 35 x 1 x 10 each side

    floor DB bench press, 40 x 4 x 10
    -- Jazz corrected me so that my elbows were sticking out more.

    face pulls, 15 at 2, 4, 5, 6, 5 (12 reps on last set) mystery weights

    HS hi row (while Jazz was doing more bench pressing), 140 x 1 x 5, 160 x 3 x 5

    hanging straight leg raises 4 x 10-15
    There is something I'm way better than Jazz at! When I teased him about it, he just said "It's not core day." Hmm ...

    deadlifts, warm ups with bar, 95 x 1 x 3, 115 x 1 x 3, 125 x 1 x 3. Then shifted to singles. 1 x 135, 145, 155.
    -- From what I recall 155 is my max deadlift. I was surprised I could do this much as I hadn't done them in ages. Jazz had to correct my technique again -- feet closer together, ass out, etc. This seemed to help significantly.

    altitude drops from high box (maybe 3.5 feet this time), 2 x 10
    -- There is one box higher than this. But this may be the highest I can go without risking injury.


    Much more fun lifting with Jazz than lifting alone. And it's great to have someone show me how to to the lifts with good technique. We were at it for about 1.5 hours (not hurrying of course). I have a more than sneaking suspicion that I may be sore tomorrow. Came home, hopped in my own pool -- not remotedly near a lap pool like Patrick's -- and paddled around some.

    Updated June 10th, 2011 at 05:05 PM by The Fortress

    Strength Training and Dryland Workouts
  3. More Jazzy Drylands, Friday, June 3

    by , June 3rd, 2011 at 07:23 PM (The FAF AFAP Digest)

    bench press
    warmed up with
    30 x 2 x 10, 45 x 1 x 10
    then did
    55 x 3, 15/13/14 reps
    probably needed more weight, as I didn't drop much in reps

    Kneeling cable pullover
    4 sets of 25, 20, 20, 15 at increasing mystery weights (5, 6, 7?)

    Face pull
    4 sets of 25, 25, 20, 15 (?) at increasing mystery weights (5, 6, 6?)
    -- I shamed Jazz into doing these at a higher weight.

    Dumbbell lateral raise
    8 pounds, 4 sets of 10

    Jazz went off to do more upper body, while I opted for explosive work.

    box jump, 10
    altitude drops from high box (yipee!), 10
    standing broad jumps, 10
    knee tuck jumps, 2 x 10
    overhead med ball slams, 10
    RC external rotators



    That was a lot of reps of the same exercise for me! It will be interesting to see if I'm sore tomorrow. Hoping to drop in for the Terrapins Sat. am workout. According to FB, they've already had their kick intensive practice of the week ...

    Updated June 3rd, 2011 at 11:29 PM by The Fortress

    Strength Training and Dryland Workouts
  4. Not on the Yacht Today, Thurs., May 26

    by , May 26th, 2011 at 04:36 PM (The FAF AFAP Digest)

    RC exercises
    hanging straight leg raises, 3 x 15
    reverse scoop, 25 x 2 x 15
    push press, 50 x 3 x 10
    (no problem bumping it up but couldn't do 15 reps)
    skull crushers, 50 x 2 x 10
    single leg extensions, 35 x 2 x 8, each leg
    seated narrow grip row negatives, 90 x 2 x 8
    knee tuck jumps, 10

    -- Hamstrings sore, stayed away from squats.


    Warm up:

    500 various

    4 x (3 x 50) w/paddles @ 10-15 RI
    swim, kick, scull

    10 x 25 shooters
    odds = back
    evens = belly

    Main Sets:

    Was planning on doing one of Chris Stevenson's recent sets. But my sore hamstrings and tired upper body we're having any of it. Modified it to a kick + fin set.

    3 x 75 dolphin kick (2 cruise, 1 fast)
    1 x 75 easy
    3 x 75 back kick (2 cruise, 1 fast)
    1 x 75 easy
    3 x 75 flutter kick w/board (2 cruise, 1 fast)
    1 x 75 easy

    The "fast" ones were beyond pathetic for me. At this point, I abandoned any notion of getting a decent workout in. Tried some speed drills (200), but these were likewise ineffectual. So rather than do garbage yards, I packed it in, did a 500 easy and left.

    Total: 2650



    Not sure why I felt so crappy in the water today. But I suspect this is one of those weights temporarily killing the swimming instances. I've done 3 dryland workouts in 4 days -- likely too much for me -- with a lot of upper body work (damn pull ups!). My body staged a protest. For me, it's no use to HTFU when that happens, unless I'm swimming with my team.

    It didn't help that I had to get up early this am, pretend to search my children's luggage for drugs/PEDs and deliver the bags to school to be re-searched by other parents.* Nor did the pool temperature help. It's been 2+ weeks that I've been melting in this pool. Usually, the pool temp is 83; it felt like 85. I mentioned this to one the pool instructors. He did a digital reading and it was, in fact, almost 85. So I complained (as nicely as possible) on the way out. Fortunately, the pool manager was at the front desk and said he was aware of the problem and that they would fix it. I hope so! For me, the difference between 83 and 85 is huge. It's one thing to compete in water that may be too warm, but I just can't work out hard in it. So I will now draw Patrick's and Geek's ire for complaining while on the yacht.

    I really could use a day off tomorrow or a massage. Ain't happening though. I've got to get in a workout tomorrow as I will be taking Saturday off for the Regatta in NJ.

    * Funny crew story. Last week at the Stotesbury Regatta, every boat on a high school team -- Yorktown from Arlington -- was disqualified when the coach (not the kids) was caught with pot.

    Updated May 26th, 2011 at 09:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  5. Tuesday, May 24

    by , May 24th, 2011 at 10:22 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 3 x 50
    HS iso lateral hi row, 120 x 1 x 15, 130 x 2 x 10, 140 x 2 x 10
    alternating lunges w/bar, 2 x 15
    leg press, 310 x 2 x 15
    rear delt fly, 70 x 2 x 10
    lower back machine, 130 2 x 10


    Warm up:

    650 various

    Main Sets:

    16 x 50 drill @ 15 RI
    4 each stroke, IM order

    25s no fins no interval:

    8 x 25
    odds = back shooter
    evens = breast kick (take that Jim Rude!)

    8 x 25
    odds = free w/closed fist & overkick
    evens = breast kick

    8 x 25
    odds = glide drill
    evens = breast kick

    4 x 150 w/paddles
    50 free + 50 back kick + 50 scull

    Total: 2650



    The insides of my elbows are sore from the pull ups yesterday. A new sore spot for me! Is this typical?

    After weights today, I just did a short recovery/technique swim. Was going to go to yoga, but somehow I feel I need to be in the water more for LC.

    Really liked Chris Stevenson's main set from today. I may rip of and adapt that for later this week.

    Results from Canadian Nationals:

    Updated May 26th, 2011 at 04:11 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. Monday, May 23

    by , May 23rd, 2011 at 05:41 PM (The FAF AFAP Digest)

    Warm up:

    650 various


    8 x 50 @ 1:00
    odds = swim
    evens = kick

    8 x 50 @ 1:15
    odds = IM order drills
    evens = 25 shooter + 25 EZ

    6 x burst 25s @ 1:00

    25 EZ

    Main Sets:

    4 x through, 50s @ 1:30

    50 @ 60%
    50 @ 70%
    50 @ 80%
    50 @ 90%
    100 EZ

    3 sets backstroke with only 3 SDK per length
    1 set free with paddles
    -- Wanted to try to increase speed without spinning and focus on a strong stroke. Was naturally slower than usual without the SDKs.

    50 EZ

    5 x 100 kick @ 1:45
    1st = fast first 25
    2nd = fast second 25
    3rd = fast third 25
    4th = fast fourth 25
    5th = easy

    5 x 50 kick w/fins @ 1:00
    25 fast dolphin kick + 25 easy

    125 EZ

    Total: 3700


    -- Just did some stuff at home with Lil Fort hanging about.

    pull up pyramids, 1-2-3-4-3-2-1 & 1-2-3-2-1
    (I just suck at these)
    knee tuck jumps, 2 x 10
    altitude drops, 2 x 10
    power wheel roll outs, 2 x 15
    TRX sprinter starts, 20
    TRX knee ins, 15
    overhead med balls slams, 2 x 10



    None really. Though I am glad to have now gotten some speed work in my last 3 practices.

    Study on drylands with Jazzy commentary:

    Jimby needs to read this one, I think. One of the most interesting things about this study is the graph for sprint performance in the dryland group. There is no change in speed at 6 weeks, and then a huge drop at 12 weeks. By contrast, the resist/assist group has a gradual increase in speed. Different mechanisms? It's a shame they didn't measure hypertrophy, because that's what I would suspect in the dryland group. Every study on strength training that does include hypertrophy has some delay until anything shows up. This makes intuitive sense: muscle building is a costly physical process, and it happens slowly.

    On Salo's "butt dives":

    Updated May 23rd, 2011 at 10:37 PM by The Fortress

    Tags: informative
    Swim Workouts , Strength Training and Dryland Workouts
  7. Foiled, Thursday May 19

    by , May 19th, 2011 at 09:11 PM (The FAF AFAP Digest)
    On the way out the door to yoga this am, I got a call from Lil Fort's school that she was not feeling well. And Mr. Fort did not get home in time for me to get to my team practice. So I had to content myself with:


    long arm crunches, 2 x 50
    windshield wipers, 2 x 25
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 15
    plyo jumps, 4 x 10
    altitude drops, 10
    extreme angle isometric squat, 5:00
    overhead med balls slams, 2 x 15
    twisting med ball slams, 1 x 15
    handstands, 10


    tabata, 4 minutes,


    Kind of bummed to be out of the pool for 3 days, especially since Saturday has to be an off day (in Philly for the regatta). But, fortunately, Mr. Fort is working out of the home office tomorrow. So if Lil Fort is still not feeling well, I can hopefully get a workout in.

    Updated May 19th, 2011 at 09:21 PM by The Fortress

    Spinning , Strength Training and Dryland Workouts
  8. Jazzy Drylands, Wed., May 18

    by , May 18th, 2011 at 07:09 PM (The FAF AFAP Digest)
    Drylands w/Jazz:

    Went to the gym with Jazz today and tried some of his favorite lifts. I don't remember the exact number of reps and weights as I was very busy chatting and didn't put the sets on my iphone. Lots of upper body work.

    front box squats
    [nomedia=""]YouTube - DTS Speed and Strength - Front Box Squat with Safety Squat Bar[/nomedia]

    -- First front squat ever! Really glad I had help with the set up on this one. Wouldn't have wanted to try it solo. Didn't do anything too heavy since, as a newbie, I had to focus on balancing the bar and keeping it in position.
    45 x 1 x 10-15
    65 x 1 x 10
    75 x 1 x 10
    95 x 1 x 6

    face pulls
    [nomedia=""]YouTube - Charles Poliquin Teaches Face Pulls[/nomedia]

    -- Love that Jazz recommended an exercise where I can do more reps.
    mystery weight x 1 x 25
    mystery weight x 1 x 15-20

    barbell push press
    [nomedia=""]YouTube - Barbell push press[/nomedia]

    -- Loved this one! It's a great full body explosive exercise.
    40 x 2 x 15

    one arm dumbbell row
    [nomedia=""]YouTube - Instructional Fitness - One-arm Dumbbell Rows[/nomedia]

    25 x 1 x 10 each arm
    35 x 2 x 10 each arm

    barbell bench press
    [nomedia=""]YouTube - Instructional Fitness - Bench Press[/nomedia]

    -- This is much harder than benching on the HS machine!
    45 x 1 x 10
    65 x 2 x 10

    kneeling cable pullover
    [nomedia=""]YouTube - Kneeling Cable Pullover[/nomedia]

    mystery unit x 20ish
    mystery unit x 15ish

    alternating barbell lunges
    45 x 1 x 10
    -- This was bothering me (maybe sore from the squats?), so I desisted.

    external rotators, 10 x 2 x 15 each arm

    Watched Jazz do pull ups, which I know I need to start doing again.



    Survived that session and may be going back for more! I've never had any front or back squats in my dryland regimen because I wasn't sure how to set up the front squat and having the bar on my neck/shoulders for the back squat is too uncomfortable. But I liked the front box squat. I was slightly squeamish about a free weight bench press as I hadn't really done any bench pressing on the machine in a very long time. But that wasn't so bad either.

    Did I miss any exercises, Jazz?

    It was very fun to have a workout buddy at the gym! And then I stopped at Lululemon and bought my first real yoga outfit.

    I took a rest day yesterday -- was transforming my hair from red to strawberry blonde. I'm hoping this color will resist fading better. However, my stylist didn't want me to get in the water until Thursday. Hope to swim with my team tomorrow.

    Updated May 18th, 2011 at 09:19 PM by The Fortress

    Strength Training and Dryland Workouts
  9. Mon May 16th, 2011

    by , May 16th, 2011 at 12:56 PM (Ande's Swimming Blog)
    Mon May 16th, 2011

    Did not swim but did a partial lift then had to cut it short

    I've got 2 trips coming up:
    1) AZ Thu May 19 - Wed May 25th, vaca and work conf &
    2) AK Sat Jun 11 - Sat Jun 18 Alaskan Cruise for my Parents 50th
    curious to see if how much training I'll do on these 2

    Subscribe to Ande's Swimming Blog

    LIFTED this morning

    Whitney Coached
    UT, scy diving well (warm)
    6:30 to 8:00 dove in around 6:34ish
    wore FS2 legs
    swam with Nate & Katie
    beside Marcio Tyler, Larry, sharon, & Mark

    2 rounds of
    200 fr 150 P 100 k 50 IM

    Main SET:

    start: 1:00
    Drop: 1 sec per repeat
    how: kicked fly on side, no fins, no sdk
    made :36, stopped

    100 easy

    10 x 100 fr on 1:30
    INX hold mile pace & get around 20 sec rest
    held 62's but my mile pace probably is 64, 5 or 6

    assigned: 5 x 200 fr on 3:00 desc
    did: 200, 100, 100, skip,
    200 easy speed
    went 1:55

    assigned: 20 x 25 on 30
    did: 3 rounds of ( 2 easy 3 skip 1 FAST)
    whitney timed 2 & 3
    went 10.1, 9.79


    Friday may 13th I officially put zones on my calendar, I'm definitely going
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    I'll probably enter:

    400 IM

    50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays

    100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: Probably NOTgoing
  10. Sunday, May 15

    by , May 15th, 2011 at 05:51 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 50
    power wheel roll outs, knees on bosu, 2 x 12
    standing lat pulldown, 130 x 1 x 10, 140 x 2 x 10
    explosive leg press, 270 x 3 x 10
    bulgarian single leg squats w/DBs, 40 x 2 x 10 each leg
    rear delt fly, 70 x 2 x 12
    med ball plyo slams in racquetball court, 5:00


    Warm up:

    600 various

    15 x 50
    5 x 50 free w/paddles @ :45
    5 x 50 kick @ 1:00
    5 x 50 drill @ :15 RI

    50 EZ

    Speed Work:

    10 x burst dolphin kick 25s (no fins) @ 1:00
    5 back, 5 belly

    50 EZ

    8 x (25 AFAP kick w/fins & board + 50 easy kick + sit on board and wait)
    5 dolphin kick, 3 flutter kick
    -- I wanted to swim these free & fly, but I was sharing a narrow lane with an aqua jogger. Opted to kick instead.

    50 EZ

    Total: 2350



    Took yesterday off. Had Lil Fort's soccer game and the VA State rowing champs. Fort Son's lightweight 4 rowed their best race of the season, but 2 of the rowers including Fort Son blacked out right after the finish line and were taken in on the launch. Overexertion and probably improper nutrition. I had to sprint a mile to get to the boathouse to check on him. They are very excited for the Stotesbury Regatta next weekend, which is the largest high school rowing event in the nation. Mr. Fort and I are leaving Friday night to catch up with friends in Philly and see the semi-finals and finals on Saturday.

    Today, I got up at the crack of dawn to watch Lil Fort's Girls on the Run Nova 5K at Mason. There were over 9,000 runners at the event. Lil Fort (running with Mr. Fort as her run buddy) was happy to crush her PB despite it being very crowded the first mile, running a 25+ I was a little bleary in my workouts today from lack of sleep. Need to catch up on sleep this week.

    Updated May 16th, 2011 at 03:34 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  11. Loooong Course, Tuesday, May 10

    by , May 10th, 2011 at 11:06 PM (The FAF AFAP Digest)

    windshield wipers, 25
    long arm crunches, 25
    flutter kick on bosu, 50
    power wheel roll outs, 2 x 15
    power wheel push ups, 2 x 10 (way harder than regular push ups with your feet suspended on a wheel)
    power wheel pike ups, 2 x 10
    hanging straight leg raises, 15

    reverse scoops, 25 x 2 x 15
    extreme angle isometric squat w/12.5 DB, 4:00
    overhead squats, 45 x 1 x 10
    squat jumps w/bar, 45 x 1 x 10
    HS iso lateral hi row, 140 x 2 x 8
    lower back machine, 130 x 2 x 10
    bicep curl, 40 x 2 x 6

    RC exercises

    Swim/LCM @ GMU:

    Mini Fort was not feeling well today, came home early from crew and was thus available for babysitting. As Speedo said, "Fantastic." So I was able to attend our first LC practice of the year (one of only 4 due to the pool closure).

    Warm up:

    400 swim
    6 x 50 kick @ 1:00
    200 IM drill

    Main Sets:

    16 x 100
    2 x through:
    2 x 100 (25 scull, 75 build free) @ 1:40
    2 x 100 IM @ 1:50
    2 x 100 free @ 1:40
    2 x 100 kick @ 2:10

    -- Used fins for all but the last 100 kicks. Surprisingly, I didn't feel too bad on these.

    50 EZ

    3 x 25 DPS breast drill
    -- From side of pool, dive or push off, go under lane lane, taking only 1 stroke between each lane line.

    4 x 50 fly w/fins @ 1:30
    1st 50 = 25 twirling dolphin kick + 25 fly
    2nd 25 = 25 dolphin kick on back + 25 fly
    3rd 25 = strong UW kick + 3 strokes fast fly + cruise free
    4th 25 = same as #2

    50 EZ

    3 x 100
    25 AFAP + 75 easy
    -- I did 2 backs and then the last one did 50 fly + 50 easy.

    50 EZ

    600 pull breathing every 5th stroke
    -- I planned to do 6 x 100. I did one with paddles and my shoulders were killing me, so desisted and went 4 x 100 kick with fins.

    50 EZ (instead of 200)

    Total: 3775 meters

    Hot tub, 10-15 minutes, chatting with Peedo.



    Feeling rather at the moment, especially the shoulders. There's so much more actual swimming in long course.

    The new charmer on our team that dissed Speedo's paddles last week took aim at me today. When he questioned my fin use on the fly set, I said that I never swim fly without fins. His response, "You'll have to get used to fly without fins if you ever want to swim in a meet." Followed up with, "I used to use fins too, but I got over it." Hmm ... I related this to my coach and she cracked up. On this topic, here is an article written by fin addict Karlyn Pipes-Neilson:

    In drylands today, I realized that, after ignoring upper body exercises to focus on core/legs, I have lost some upper body strength. I was planning on doing just yoga and TRX this summer, but may re-visit this plan for two reasons. First, I won't be able to do yoga during my two week vacation in late June, but I can lift. Second, I wonder if upper body strength is relatively more important for me in long course as opposed to short course where I benefit from walls + kicking?

    Here's a recent Chloe Sutton blog on the importance of drylands (though she omits specific exercises): I did like that she "never does the exact same thing twice."

    Updated May 11th, 2011 at 06:17 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  12. Cinco de Mayo - didn't make it to the pool :(

    by , May 5th, 2011 at 11:00 PM (Dan's hobby/obsession)
    I got a peek at jaadams1's workout this morning and wanted to give it a go, but I just couldn't squeeze a trip to the pool into the schedule today.

    Why couldn't I fit a swim in? Because today the marathon training took priority.

    Today was a 9 1/2 mile trail run at the Redmond Watershed that a friend recommended to me. I carpooled with her to the trailhead and she led me through the woods for 80 minutes. She's an outstanding runner and by the end she was pulling away and I was a little afeared of getting lost in the woods.

    Back to the pool tomorrow -- I think I'll swim with the team.
  13. Thursday, May 5

    by , May 5th, 2011 at 10:38 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Went to the noon class. Unfortunately, my allergy-induced asthma was bothering me. It was somewhat hard to get through the standing series (and of course I hadn't been in 3 weeks). Had to sit out triangle pose to catch my breath.

    Swim/SCY @ GMU:

    My asthma doesn't usually bother me too much when I'm swimming, but it really did today. It's possible the poor air handling system at GMU made it worse than usual. The lack of oxygen seems to cause more cramps than usual too. Difficult practice for me, though it was a fun and well-designed one. I was able to sprint at least; the aerobic work was more difficult.

    Warm up:

    300 swim
    4 x 50
    25 drill + 25 swim IM order
    300 kick
    4 x 50 build

    Main Sets:

    8 x through:

    75 IM switch @ 1:30
    25 fast shooter @ 1:00
    -- I attempted two of these and desisted. Couldn't do them at all. Instead, I did fast backstroke kick on the surface.
    50 stroke, 25 fast + 25 easy
    -- I did 4 stroke and 4 free.

    100 easy: 50 choice + 50 feet first scull
    -- just did the scull to breath more.

    6 x 125 free pull @ 1:50
    -- I kick two of these with a board to get air. Skipped a 50 at some point.

    50 EZ

    6 x 75 kick w/board @ 1:30
    1 & 4: first 25 fast
    2 & 5: second 25 fast
    3 & 6: third 25 fast

    50 EZ

    6 x 25 @ :45
    -- alternate fast & easy
    -- did 2 fast frees and cramped on last one

    100 EZ

    Total: 3800

    10 minutes hottub



    Tough day of working out for me, but I wanted to do a double today. I'm leaving at the crack of dawn () to head to Dartmouth for the weekend. Plan to swim in my old pool on Saturday. Will take tomorrow off.

    Updated May 6th, 2011 at 10:41 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  14. Tuesday, May 3

    by , May 3rd, 2011 at 03:55 PM (The FAF AFAP Digest)

    med ball slams, 15-20 minutes in racquetball court
    extreme angle isometric squat, 6:00
    overhead squats, 45 x 2 x 10
    power wheel roll outs, 3 x 15
    power wheel pike ups, 2 x 10
    push ups, 2 x 15
    long arm crunches, 2 x 25
    knee tuck jumps, 2 x 10
    box jumps, 10
    altitude drops, 10
    RC exercises


    Warm up:

    700 various

    10 x 25 shooters

    Main Sets:

    5 x through:

    100 free w/paddles @ 1:30
    100 flutter kick w/board @ 1:45
    50 russian breast drill @ 1:00
    50 dolphin kick w/board @ 1:00

    -- I love swimming aerobic free with paddles. If it wasn't so hard on the shoulders, I'd use them much more frequently.

    50 EZ

    10 x 50 drills @ :15 RI

    -- Wanted to do some more, but my calves were cramping.

    50 EZ

    Total: 3050



    This is the first day in about 2 weeks where I felt I was just dragging from allergies instead of sick from allergies. And the first time I've managed a double in ages. Still feeling sprint impaired, but hopefully that too will pass. We're supposed to have a rainy May, so that should help.

    I'm also feeling slightly sorry for myself that my team won't have practices this summer b/c of the pool closure. The summer is usually a nice break from swimming solo so frequently and it's nice to get in some actual long course training. Boo hoo. I'll be faking it at Auburn. (As a result, I'm going to focus on fast 50s and just survive the 100s.) Hopefully, I can meet up with Speedo and Jazz some the next few months.

    The latest on Dara:

    Kicking with drag socks:

    WSF Response to NYT article on Title IX:


    Updated May 3rd, 2011 at 06:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  15. Mon 5/2 and a swimless weekend

    by , May 2nd, 2011 at 03:17 PM (Dan's hobby/obsession)
    Well, not a totally swimless weekend. I spent some time looking over the meet results and wishing I was further along with my training so I could have been there in the warm/hot sunshine. Congratulations on some great swims!

    This morning's workout was a pretty low-key workout. I think it might be called a 'meat & potatoes' workout by some.

    Warm up:
    500 swim - every 4th length backstroke
    10x50 @ :50 with fins - 25 underwater / 25 swim, odds fly, evens free

    Pull set with #4 strokemaker paddles
    100 @ 1:20
    200 @ 2:40
    300 @ 4:00
    400 @ 5:20
    500 @ 6:40

    6x 150 @ 2:00 - came in between 1:45 & 1:47 on each

    4x25 @ :30 IM order
    4x50 @ 1:00 IM order

    200 cool down
    3,900 yds - 1 hr 0 min

    I followed this workout with a run in the rain with a triathlon coach I met after swim practice a few months ago. We ran a combination of road & trails that came to just over 10 miles in about 1hr 20 minutes. My first decent run since last week's bout with the flu.

    Over the weekend I managed to run 3.4 miles on Saturday and 5 miles on Sunday. We had some good weather (Great - for those of us near Seattle) 60's & sunshine, so I dusted off the Roubaix and hit the road for 30miles. It was good to get on the bike again, but I learned that swimming may keep me aerobically fit, but it does nothing for my ability to pedal the bike up the hills. (duh)
  16. Thursday, April 28

    by , April 28th, 2011 at 04:03 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 2 x 50
    total ab machine, 110 x 1 x 25
    lower back machine, 120 x 2 x 15
    hip hinges on reebok core trainer w/DBs, 10 each leg
    alternating hammers, 25 x 2 x 30
    walking lunges w/DBs, 20
    back extensions, 25 x 2 x 15
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 10
    box jumps, 10
    altitude drops, 10
    knee tuck jumps, 10

    -- did a few half hearted stretches


    Still suffering through my annual spring malaise, and having trouble sleeping. I need to start using the neti pot right before I go to bed. I was hoping to make it to my team practice tonight, but I'm not feeling well enough. Hope to get to Mason at noon tomorrow.

    I'm enjoying following Nationals. The pool looks amazing and very fast. I see Geek dropped major time in his 1650. I was very sad, however, to read that my friend, MJ Caswell, tripped and broke part of her hip joint and is headed to surgery. Horrible to train, travel and taper and then have a fluke accident like that happen.

    Updated April 28th, 2011 at 04:56 PM by The Fortress

    Strength Training and Dryland Workouts
  17. Wed Apr 27th, 2011

    by , April 27th, 2011 at 11:14 AM (Ande's Swimming Blog)
    Wed Apr 27th, 2011

    02 days til Nats

    Subscribe to Ande's Swimming Blog

    [nomedia=""]YouTube - Swimmer Glides FAR from just One Push[/nomedia]

    light lift, 1 warm up set, 1 training set

    Whitney Coached
    UT, LCM main pool & scy diving well
    6:30 to 8:00 dove in around 6:35
    wore b70 jammers
    swam with Nate, Tyler, Mike, Ed, Bess & Mary

    3 x 400

    Main SET:

    25 fr easy speed LCM
    went 12.1

    75 easy

    25 fr easy speed LCM

    75 easy

    changed into B70 NeroTX
    200 easy dps

    50 fr scy build
    went 22.8

    100 easy

    25 br build

    75 easy

    25 br build

    75 easy

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    2011 SCY Nats Links



    Psych / Heat sheet

    Meet info

    TXLA roster

    Updated April 27th, 2011 at 04:01 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  18. Tuesday, April 26

    by , April 26th, 2011 at 06:01 PM (The FAF AFAP Digest)
    Mini drylands:

    handstands, 10
    cartwheels, 10
    knee tuck jumps, 10
    TRX rows, 15
    TRX sprinter start, 20
    overhead med ball slams, 10
    twisting med ball slams, 10
    power wheel roll outs, 2 x 15
    lost 2 games of Horse to Lil Fort



    Still feeling under the weather, but not getting worse.

    Was at the hair salon for awhile today. I'm going from red to strawberry blond for the summer. I'm hoping the fading problems aren't quite as bad.

    I'm 95% sure I'm canceling Canadian Nats. I just don't want to spend all the $$$ and spousal points traveling for a meet unless I'm ready and excited for it. And I'm not. And I really just want to be a mommy that weekend and watch my kids row in the Stotesbury regatta in Philly. They'll both likely be rowing in lightweight 4s. Plus, I feel like I'm due for a mental meet break; I'd prefer to train for awhile instead of worrying about tapering. So I'll focus on Auburn and our local LCM meet (assuming we have it). I suspect I'll see more of my swim friends at Auburn too.

    Made my first green smoothie today -- bok choy, spinach, beet greens, flax seeds, kiwi, pineapple, blueberries, coconut oil and coconut water. I also killed another blender. Fortunately, a friend recently gave me a Kitchen Aid blender.

    Core exercises:

    Race club:

    Roli Poli: This works well if you have a partner. You will need a Bosu and medicine ball. You and your partner face each other with about 10 feet between you. You will turn Bosu upside down so that the rounded portion is on the ground with flat side up. Get into a push up plank position with your toes on the flat side of the Bosu. Then you and your partner roll the medicine ball back and forth to each other alternating hands. Fully extend your hand/arm straight out when rolling the ball.

    Swimming stereotypes:

    Eating Carbs at Night Isn't So Bad!

    Updated May 3rd, 2011 at 04:00 PM by The Fortress

    Strength Training and Dryland Workouts
  19. Wed Apr 20th, 2011

    by , April 22nd, 2011 at 10:00 AM (Ande's Swimming Blog)
    Wed Apr 20th, 2011

    09 days til Nats

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    Whitney Coached
    UT, scy main pool
    6:30 - 8:00 dove in around 6:45
    wore b70 jammers

    missed it

    Main SET:

    20 x 25 on 30

    200 fr strong
    broken at 50's with 10 sec rest

    300 easy

    thought about doing some more fast swims but didn't

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
  20. Another Double, Thursday, April 21

    by , April 21st, 2011 at 11:05 PM (The FAF AFAP Digest)
    PM Drylands:

    TRX rows, 2 x 15
    TRX knee tucks, 2 x 15
    TRX sprinter start, 20
    TRX row-W fly-super fly, 15
    power wheel roll outs, 3 x 15
    knee tuck jumps, 15
    twisting med ball slams, 15
    overhead med ball slams, 15
    snatch windmills, 10 x 2 x 10

    RC exercises, 15 minutes
    Stretching/Foam Roller, 15 minutes

    Evening Swim/SCY @ GMU:

    Warm up:

    400 swim
    200 kick
    200 kick-swim
    200 IM drill

    Main Sets:

    If you want to see what was assigned, see Speedo's blog. I altered the workout substantially since I had done some speed work yesterday and had access to blocks.

    2 x through:

    4 x 50 dolphin kick w/board @ 1:20
    2 x 25 fast to the 15 from the blocks
    75 EZ

    -- Instead, of the second set, I did 7 x "30s" = forward start + power kick to 15 @ 100 pace + cruise back. Only 2 were good. I hit one perfect start and that was 11 dolphin kicks to the 14 meter mark.

    6 x 150 @ 2:10
    -- Did backstroke kick w/fins. Worked the first 5 pretty hard for some aerobic work and cruised #6.

    6 x 75 w/fins @ 1:15
    -- 2 kick + 1 swim
    -- cruised the last one (had a cramp)

    5 x "30s"
    -- Forward start off block + power kick to 15. Hit a couple of these well.

    6 x 50 @ 1:20
    -- cruised 5
    -- went last one fast backstroke shooter w/fins, 23

    100 EZ

    Total: 3360

    Sat in hottub chatting with Gustavo for 10 minutes or so. He asked for ideas on how to improve his speed and I had a few.



    I woke up feeling . Pretty sure this was mostly from bikram as that always kicks the sh*t out of me when I've had a layoff. I felt a little better after drylands. But I was still feeling it during the workout. So I skipped some of the assigned work to do starts -- a good use of my time. Since my legs were so sore, I went home and took a 10 minute ice bath. Sheer torture the first minute.

    Pete wants to do a Tall Paul workout for Fast Friday tomorrow. It looks rather ambitious for sprinterly me, so I'll probably do about half the speed work, depending on how I feel. It will be my third workout in less than 24 hours.

    Revised my entry for Canadian Nationals. I deleted the 100 breast on Saturday and the 100 back on Sunday and substituted the 50 breast on Sunday. So I'll swim 6 events instead of 7 and not have the 100 back before the 100 IM the last day. Don't really need a time in that event anyway. I tentatively plan to do the same taper I did before the Albatross meet. Though I took it much easier than usual the 3rd week out (because of the Warrenton meet) ... This suggests more rest is better.

    Interesting blurb about the Boston Marathon Expo:

    I didn't see the energy drink there, but did see the new foam roller.

    Updated April 22nd, 2011 at 10:02 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts