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Strength Training and Dryland Workouts

  1. FAST Fri OCT 9, 50 point 100 fr at end of practice

    by , October 9th, 2009 at 01:23 PM (Ande's Swimming Blog)
    FAST Friday OCTOBER 9th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    55 Days till Long Beach

    Weights world gym 5:15 am
    bench press 8 x 135 4 x 195 3 x 200
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 167 6 x 207 4 x 210
    leg press 8 x 230 8 x 310


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    both bulkheads down
    dual competition course setup
    pads in, swam on north end with BLOCKS
    dove in on time
    Swam with Nate, Mary, & Larry
    Beside tyler, todd, chris, & Mike

    WORE old B70 full

    Warm-up
    2 rounds of
    200 fr
    150
    100 k went 1:07 in 2nd round
    050 drill

    Main Set

    10 x 100 FAST for time on 4:00
    lanes went in 2 heats leaving every 2:00
    swimmers were 10 apart
    went in the 1st heat with Mary
    Larry & Nate went in heat 2

    #1 - 5 FREE
    swam beside Tyler
    Went 53, 53, 53. 54, 53


    100 EASY

    #6 100 back
    went 59

    #7 100 IM
    went 59

    #8 & 9 100 k
    went 1:05, 1:02

    100 EASY
    rested 3 minutes extra

    #10 100 free
    went 50.8


    100 easy

    10 x 25
    odds: SDK FAST from a dive on :20
    went 10's & 11's
    evens: easy on 1:40

    4 minutes Rest

    25 SDK FAST
    Go start off blocks
    whitney timed
    said I went 9.8 but
    she was kinda far from the wall I touched
    don't know if she spotted it right

    Updated October 9th, 2009 at 04:21 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Dryland + Recovery Swim, Wed., Oct. 7

    by , October 7th, 2009 at 05:11 PM (The FAF AFAP Digest)
    Drylands:

    The back/shoulders were feeling a *little* sore from the weights yesterday. So I decided to stick to plyos and core work.

    bicycles, 2 x 50
    dead bugs, 2 x 25
    good morning darlings, 2 x 50
    long arm crunches, 2 x 50
    crunches on yoga ball, 2 x 50
    straight leg raises in captain's chair, 3 x 15
    (these are vastly easier than when done from a hanging position)

    jump tucks, 5 x 5
    split squat jumps, 2 x 10
    (jump to right leg, jump to left leg, jump to land on both legs)
    double leg bunny jump, 2 x 10

    (I did these plyos with low rep, but max intensity.)

    hip hinges w/12.5 DBs, 2 x 10 each leg
    (I am so much better balancing on my left leg ... noticed that in yoga too.)
    single arm push on double cable FM machine, 30 x 2 x 10, each arm
    (for some reason, the weight on the double cable FM motion machine seems much "heavier" than on the other two single cable machines)
    prone scapular scrunches w/handweights, 2 x 25


    Swim/SCY/Solo:

    Had a recovery/drilly type swim:

    Warm up:

    800 variety swim, kick, drill

    Hypoxic set:

    20 x 50 UW SDK w/fins @ 1:05 (1 breath at turn)
    odds = back
    evens = belly

    100 scull after #10 and #20

    Fly drill set:

    8 x 75, done as:
    25 easy speed fly working on streamline and breakouts + 25 easy DAB + 25 chest press fly drill

    100 EZ

    Total: 2700

    Hot tub, 10 minutes

    As I was sitting in the hot tub, a kid had an accident in the pool and it was closed down. I went to the pool a bit earlier than usual today, so I lucked out and didn't have my workout interrupted.

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

    Sprint Classic:

    I sent in my entries for the Sprint Classic today, and am "negotiating" attendance.

    50 back, 28.7
    50 breast, 35.9*
    50 fly, 27.5
    50 free, 25.9

    All 4 25s, times about what I did last year.

    * Hulk will say I'm sandbagging, but I still don't really believe I went a 34.1 tapered last year. That swim is therefore in the fluke category until I do it again.

    My transfer of affiliation will be effective then, so I am back to swimming for GMU.

    Other plyos/plyo info:

    double leg power hop with stepback lunge twist: http://www.realjock.com/article/757/

    box jack, http://fliiby.com/file/396630/lxbvinp6on.html

    scissor lunge, http://fliiby.com/file/411979/vxl2lso4hy.html

    http://www.man-health-fitness-soluti...exercises.html

    http://books.google.com/books?id=8k-...imming&f=false

    http://www.kewego.com/video/iLyROoafMNBb.html


    Here's a good pic of a rack chin or rack pull up. I really like these. I haven't attempted to do them with a barbell though.

    Updated October 7th, 2009 at 11:45 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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  3. Gym + Yoga, Tuesday, Oct. 6

    by , October 6th, 2009 at 06:12 PM (The FAF AFAP Digest)
    Drylands:

    hanging reverse crunches, 3 x 15
    long arm crunches, 2 x 50
    bicycles, 2 x 50
    rack chins, 3 x 15
    (love these!)
    burpees with push up and air squat, 2 x 10 (These are exhausting!)

    squats on FM machine (had to play around with weight), 190 x 1 x 5, 210 x 1 x 5, 230 x 1 x 5, 250 x 1 x 5, 270 x 1 x 5
    bicep curl w/BB, 50 x 5 x 5
    standing lat pulldown, 150 x 5 x 5
    leg extensions, 110 x 1 x 5, 120 x 3 x 5

    external and internal rotators, 10 x 2 x 15, each arm

    Hot Yoga:

    Day #2 of the hot yoga experiment. Wow, it was much easier today and I tolerated the heat much better. I didn't have the urge to sprint out of the room after 60 minutes or the uncomfortable feeling that my face might blow up. I also went through 3 bottles of water.

    I definitely like the heat for stretching. And the hot yoga poses don't unduly put pressure on the shoulders, which is nice (and unlike other forms of yoga). But I'm still rather klutzy in terms of balance. I think it takes awhile to acquires this skill.

    One odd thing I noticed today is that, after weights, it is somewhat difficult to constantly be holding your arms over your head in streamline position. However, this is the one thing I can do better than the yoginis. lol

    More yoga-kinis than ever today. And some dude did 2 back to back classes ...

    I still wish it wasn't such a time drain.

    Did a quick search about calorie burning and found these links:

    http://www.bikram-yoga-noosa-austral...s-and-yoga.htm

    Hard to believe it's comparable to jogging in terms of calories burned. Of course, jogging is not running either ...

    Here are a list of the reported/supposed benefits:

    Some of the benefits of Bikram Yoga:

    Works every organ, gland, nerve, tendon, ligament and muscle in the whole body every Bikram Yoga session
    Expands your capacity to breathe deeply and fully
    Prevents injury and may prevent or improve chronic illness
    Promotes better sleep, you may even need to sleep less
    Fabulous body toning effects
    Weight loss or gain depending on your body's needs
    Improvement in posture and body awareness
    Improve the healing and regenerative powers of your body
    Improvement in T-cell function and your immune system
    Improvement in your lymphatic system
    Lengthening and strengthening of muscles
    Increased flexibility
    Improvement in peripheral circulation
    Improvement in metabolism / digestion
    Gives the body a cardiovascular workout without negative impacting forces
    Nervous system is exercised
    Endocrine and exocrine glands are massaged and stimulated to better function
    Muscular and skeletal network are enhanced
    Weight bearing exercise will help prevent osteoporosis
    Improves heart and lung function
    Improves back conditions of pain and misalignment
    Improves flexibility of your spine in its range of motion in all directions allowing the improvement in function of your central nervous system. Better nervous system communication means a better functioning body and mind
    Helps cultivate a sense of well being and a more peaceful mind
    Integration of both sides of the brain to improve memory, learning, body coordination and balance
    Builds mental strength and teaches you to hold your mind in a focused and meditative state

    Freestyle/GoSwim:

    Saw this on Glenn's FB page:

    http://www.stumbleupon.com/s/#2YyCwp...up-catch.html/

    I know my own head is certainly elevated some, though I recall ehoch saying there is absolutely nothing good about this type of head position.

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

    Hoping to go to the gym and pool tomorrow, though I have a couple other obligations. We'll see how fast I can move ...

    Mini Fort got her third game ball in volleyball last night. I fear her serious swimming days may be numbered ... she thinks volleyball is just "more fun." My littlest one, on the other hand, continues to be enamored with swimming. And it is fairly comical to watch her attempt to learn flip turns.

    Updated October 6th, 2009 at 06:34 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  4. Monday OCTOBER 5th, 2009

    by , October 5th, 2009 at 11:48 AM (Ande's Swimming Blog)
    Monday OCTOBER 5th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    59 Days till Long Beach

    Weights
    lat press
    lat pull
    bench press

    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in on time
    Swam with Amy, larry, nate, & mary
    beside brandon, max, ned, paul, brad, tyler & todd

    WORE briefs

    Warm-up
    2 rounds of 200 100 200

    Main Set

    20 x 100
    2 rounds of
    1 - 4 aerobic on 1:20 went 3rd cruised it
    #5 fast
    6 - 9 aerobic on 1:20 went 3rd cruised it
    #10 fast k
    went 1:10

    assigned 10 x 150
    did 10 x ( 50k 50 skip 50 k)
  5. Hot, hot, hot!, Friday, Oct. 2

    by , October 2nd, 2009 at 04:59 PM (The FAF AFAP Digest)
    AM: Hot Yoga:

    As promised, I made it to my first hot yoga class. I think I liked it better than other yoga I've done -- you can get really flexy when you're so hot. But it was really really hot those last 30 minutes, and the 90 minute class went long. I'm fair skinned and my face was bright red. Next time, I'm bringing more water and putting ice in it. G2 was definitely not the right thing to bring to class.

    In general, I'm pretty flexible, but my balance isn't the greatest compared to the real yogis. I was told it burned 1,000 calories, which seems like a lot. You definitely lose a lot of water weight; I was drenched! I can't believe some yogis do this 2x a day ...

    PM: Weights

    Didn't get in as long a session in as I had hoped -- too many errands and chatting with an old friend at the gym. But I did manage this:

    leg press, 270 x 3 x 10 (fast)
    bench press, 70 x 1 x 8 (fast), 60 x 2 x 8 (fast)
    tricep press, 45 x 3 x 10 (fast)

    yates row (first time I'd ever done it, had to play around with the weight), 95 x 1 x 20, 115 x 1 x 10, 135 x 1 x 10, 145 x 1 x 8
    internal and external rotators, 10 x 2 x 15 each arm
    lunges w/20 lb DBs, 2 x 15

    hanging reverse crunches, 3 x 15
    straight leg raises lifting hips off bench, 2 x 15
    dead bugs on bosu, 3 x 25 (much harder on the bosu, Pete. )

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

    I do think the yoga took some toll on the weights. I felt more tired than usual. I guess I'm just used to lifting weights first and in the am.

    I have two GFs coming over tonight (can't go out have to babysit a coed teenage group, lol). Will definitely be drinking our fav buttery chard.
  6. Thursday Oct 01, 2009 SPEED TRAINING HAS BEGUN

    by , October 1st, 2009 at 03:43 PM (Ande's Swimming Blog)
    Thursday Oct 01, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    63 Days till Long Beach

    Weights:
    bench
    lat press
    lat pull
    leg press


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in 10 minutes late
    Swam with Paul, Mike & Max beside Amy Brandon, Tyler, Tara, & Jon

    WORE Briefs

    Warm-up
    300 ish

    Main Set

    assigned 8 x 300
    did 8 x (3 x 50 fr ) did 5 - 7 SDKs off each wall
    went 28's - 31


    UT men trained this morning, Kris on deck

    UT Women's Volley Ball team is very good, years ago UT mens swim team started a tradition where they support them at some of their tough games. Volleyball games go to 25 points. Each swimmer wears 14 items of clothing. Each time the UT women score 2 points, the swimmers nonchallantly remove one item of clothing.
    score 2 points kick off a shoe,
    score 2 more kick off the other shoe
    . . .
    When UT women get to 24 points, each swimmer's wearing a pair of boxers and a speedo brief beneath. When UT women score the winning point, swimmers drop their boxers & walk around the volleyball court. The volleyball team has given swimmers a special featured section to sit. Last night on the game versus A&M around 20 showed up to give their support. Here's how the game went.
  7. Day 2 CVDB, Wed. Sept 30

    by , September 30th, 2009 at 06:00 PM (The FAF AFAP Digest)
    Drylands:

    Strength:

    standing lat pulldown, 150 x 5 x 5
    (some warm up sets at lower weight)
    bench press, 90 x 5 x 5
    (some warm up sets at lower weight)
    goblet squat, 70 x 1 x 10, 75 x 2 x 10
    (added 20-25 lbs, I was slacking before)

    Core:

    elevated crunches, 2 x 25
    reverse decline crunches w/10 lb weight held by feet, 2 x 25
    dead bugs 3 x 25
    bicycles 3 x 50
    back extensions w/10 lb plate, 2 x 25
    cable twist w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 10, each side
    (added 10-20 lbs weight, was previously slacking on these as well apparently)
    total ab machine, 120 x 3 x 15
    push ups, 2 x 15

    RC:

    prone scapular scrunches, w/hand weights, 2 x 25
    scapular wall slides, 2 x 25
    chops on yoga ball w/ hand weights, 2 x 15, thumbs up and thumbs down
    internal and external rotators, 10 x 2 x 15, each arm

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

    Commentary:

    I'm persisting in making like CVDB even though I don't know WTH he does in the gym. Most elite routines, with the exception of Lezak, seem like a bit of a mystery ...

    Since Q pointed out that CVDB is hitting the gym 3-4 x per week, I'll probably do that instead of 4-5. I'm also going to shift to the Q-sage advise and go with the 5 x 5 heavy reps on the core strengthening exercises. Seems more consistent with the CVDB focus.

    I wish I had more info on explosive lifting. I'm going to PM a forum friend to see if he can give me some additional guidance.

    I meant to swim today. I was planning a cruise + a few fast 25s, but had to leave the gym for a Mini Fort "forgot to tell you I needed X" emergency. There are a ridiculous amount of those emergencies in my life ... I plan to swim with Speedo tomorrow, doing some shooters and 3 x 100 AFAP. Other than an occasional 100 like this, I'm going to stick to 25s and 50s to stay "specific" as Jazz notes is desirable. On that specificity note, however, it doesn't seem terribly "specific" to do all 4 strokes ...

    Yoga?

    I'm wondering what to do about filling the soon to be aerobic conditioning void in my life. If I eliminate spinning, running and aerobic work in the pool, I am worried I could get twitchy or suffer endorphin withdrawal. I MAY go to a Bikram yoga class on Friday to try it out. I have been abysmal about stretching since Nationals and perhaps this would help on that front. And it might be especially advisable with the emphasis on strength in the gym.

    I could go here; it's pretty close to my house:
    http://www.fallschurchyoga.com/schedule.shtml. I wonder if hot yoga kills you for the day or you can do something after?

    Anyone have any other thoughts?

    Upright rows:

    I was also mulling over upright rows, as they seem to be a good compound exercise. Found this in a quick search:

    "The upright row is a controversial weight training exercise performed by holding a barbell with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. Dumbbells, an EZ Curl bar, or a cable machine can be used instead of a standard barbell.
    Due to the amount of internal rotation of the humerus during this movement, many trainers and organizations (such as the ACSM and NFPT) consider this a contraindicated exercise for all trainees. Most will at least advise those with shoulder impingement issues to avoid it. Abstaining from raising the bar above the chest line will help in avoiding injury. If pain arises, stop this exercise immediately, as it may be an indicator of a pinched nerve. Substitutes include shoulder shrugs for upper trapezius development and lateral raises for lateral deltoids.
    While the movement resembles the end portion of the high pull it works different muscle groups. In the upright row, the shoulders provide the force to lift the weight upwards. In the high pull, the majority of the force is generated by the lower body, with the scapulae providing the rest of the force, and the arms are raised in response to and not as the cause of the rising bar."

    I would think the impingement concerns wouldn't be a real worry if the weight was low and one was doing it more as a stability exercise?

    Article: cheating for over the top elites & masters?

    http://www.eurekalert.org/pub_releas...-sdc092809.php

    Updated September 30th, 2009 at 11:31 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  8. Making like CVDB, Tuesday, Sept. 29

    by , September 29th, 2009 at 05:49 PM (The FAF AFAP Digest)
    I've decided to take Ande's advice and make like Cameron Van der Burgh until taper time for SCM Zones. So I plan to hit the gym 4-5x week and hit the pool 4-5x week. Pool work will consist of: (1) warm up/recovery swims; (2) hypoxic/SDK work; and (3) speed work. I don't plan on doing any aerobic work whatsoever unless I'm swimming with my team at my usual Sunday am practice. Of course, you get some aerobic work just doing what I have planned ... Bottom line: more gym, less pool yardage. Since I only plan on 50s and a couple 100s for the rest of the year and am done with my forays into 200s and the OW, I think this experiment is worthwhile. Or at least it will be a nice test to see if it works for masters ... Since I have lost some strength from almost 2 weeks off from the gym, I wish I had a bit more than 7 weeks for the experiment, but such is life. The only aerobic work I think I'll really miss is some of my kicks sets, especially with the MF. Perhaps I'll do one on occasion, if I feel the need to relieve boredom, although this might undercut the efficacy of the experiment perhaps.

    Not sure about any other cross training in the form of running or spinning ... I might do some. Any thoughts on this? I'm also unsure how much to ease off before the Sprint Classic ... I'd like to swim some fairly fast 50s there, since it's probably my last yards meet of 2009 without a full taper.

    Drylands:

    leg extension, 90 x 3 x 10, 60 x 2 x 10 (fast)
    HS hi row, 150 x 3 x 10, 100 x 2 x 10 (fast)
    single arm standing "push" on double cable machine, 25 x 2 x 15, each arm, 30 x 1 x 15 each arm
    goblet squats, 55 x 3 x 15
    reat delt fly, 70 x 3 x 15
    leg press, 330 x 23 x 10, 250 x 2 x 10 (fast)
    rack chins (dropping ass), 3 x 15

    long arm crunches, 2 x 50
    crunches w/med ball, 2 x 25
    dead bugs, 3 x 25
    windshield wipers holding 12.5 DBs, 3 x 25
    lunge-lunge-standing broad jump, 1 x 15
    lateral box jumps for 1:00 (these are hard one the outside calf muscle -- I must never use this muscle)

    scapular wall slides, 2 x 25
    prone scapular scrunches, 2 x 25
    internal and external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25

    stretching, 15 minutes, drive to pool


    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Main sets:

    20 x 25, done as

    odds = UW SDK shooter (no fins, Ande )
    (3 back, 2 belly, 2 flutter)
    evens = 25 EZ

    100 EZ

    5 x (50 AFAP w/fins + 100 EZ)

    Went:

    50 SDK on back, :23
    50 back, high :24
    50 free, :25 (missed turn)
    50 SDK, :23
    50 back, :25 (tired)

    100 EZ

    hottub

    Total: 2250

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

    Could definitely feel the weights on the swim! I usually feel it the next day, but not this time.

    I realized today that I almost never do 50 frees in practice. Wonder why? I guess I'm always defaulting to backstroke. I usually just do AFAP 25s freestyle ...

    Had a random thought whilst swimming today. Why can I take out my 100 IMs like a bat out of hell, but tend to hold back on my 100 backs and 100 frees on the first 50? Why so willing to die on one, but not the other? I guess the order of strokes in the IM dictate that ... Or maybe the pain/dying in my 100 IMs have changed my race strategy for other 100s.

    Updated September 29th, 2009 at 08:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Monday Sept 28 2009

    by , September 28th, 2009 at 05:06 PM (Ande's Swimming Blog)
    Monday Sept 28 2009

    a little over a year ago the orginal Ande's Swimming Blog got shut down
    it used to rank #1 on when you google search
    swimming blog
    just googled it and it ranked 7th
    http://www.google.com/search?hl=en&s...oq=&aqi=g2g-m8

    next meet is:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    Entered, bot air tix, & reserved hotels


    Days till Long Beach

    Did not swim or lift on Sunday

    Got a FLU shot on Saturday

    Lifted at world gym this morning

    Both UT men & women trained this morning,
    Eddie & Kris Kim & Jim were on deck along with

    USA Swimming biomechanics coordinator Russell Mark had his underwater video equipment set up & filmed breastrokers when I walked by, they were analyzing their kick

    http://www.floswimming.org/videos/sp...eestyle-breath


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center diving well, decent temp
    dove in on time
    Swam with Paul, Mike, Brandon, & Nate beside Todd, Tyler, Amy, Larry, & Ned


    WORE Nike Briefs

    Warm-up
    400 done 75 fr 25 fl
    300 done 75 fr 25 bk
    200 done 75 fr 25 br
    100 IM

    Main Set

    [B]3 rounds of:

    5 x 200 fr 4 on 2:40, 5th on 4:00
    1) 050 strong 150 med
    2) 100 strong 100 med
    3) 150 strong 050 med
    4) 200 strong
    5) 200 easy kick

    went 2:05 & 2:06 on 200 strong

    assigned: 4 x 250 fr
    did 3 x 50 fr 5 SDKs off each wall

    Updated September 28th, 2009 at 05:15 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Thursday Sep 24nd, 2009 attempted 3 x 100 on 1:00

    by , September 24th, 2009 at 11:50 AM (Ande's Swimming Blog)
    Thursday Sep 24nd, 2009

    weighed 217

    Entered this meet on Wed Sep 23rd
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm



    70 Days till Long Beach

    WEIGHTS
    Leg press 10 x 270 6 x 360
    bench press 6 x 185 5 x 190
    lat pull 6 x 205 4 x 210
    lat press 6 x 45 6 x 50



    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in at 6:32
    Swam with Barndon, beside Tyler, Todd, Amy, ned, larry Paul & Heath (a triathlete who swam for university of minnesota he graduated in 2008, he's fast, made 100 repeats on 1:00)


    Warm-up
    4 x (125 fr 25 underwater with 1 breath)

    Main Set

    4 rounds of the following:
    3 x 100 on a tough interval
    50 easy
    4 x 50 on 1:00 breath control, 4, 3, 2, 1
    300 done 50 rk, 50 lk, 50 ra 50 la, 100 sw
    so the focus of this set was making the interval & following the breathing pattern on the 4 x 50
    round 1, 1:05,
    round 2: 1:05,
    round 3 1:05,
    round 4: attempted 1:00 came in on 3:02

    16 x 25 on :30
    4 each stroke desc
    cruised 1, 2, 3, cranked 4

    100 easy


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  11. Tuesday Sep 22nd, 2009

    by , September 22nd, 2009 at 01:09 PM (Ande's Swimming Blog)
    Tuesday Sep 22nd, 2009

    Training for:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm
    Online entry is up


    72 Days till Long Beach

    Weights
    lat press 8 x 40 8 x 45 8 x 50
    bench press 8 x 135 6 x 185
    lat pull 8 x 167 6 x 207


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Mike V

    beside Todd, Tyler, Chris, Larry, Jon, Nate, & Marcio

    Warm-up
    400
    4 x 25
    400
    4 x 25

    Main Set

    4 rounds of
    4 x 75 (IM Order) on 1:15
    1) swim 25 fast 50 easy
    2) swim 50 fast 25 easy
    3) swim 75 fast 00 easy
    4) kick 00 fast 75 easy
    100 easy

    assigned 8 x 150 k with fins
    did 8 x 100 k with no fins on 2:00
    went 1:13 - 15 went 1:10 #8

    assigned 3 x 400
    did 3 x (4 x 50 done 25 SDK fast no breath, 25 easy)

    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  12. FAST Friday Sep 18th, 2009, 1:52 200 fr

    by , September 18th, 2009 at 01:53 PM (Ande's Swimming Blog)
    Friday Sep 18th, 2009

    Training for:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    Days till Long Beach

    Weights
    lat press 8 x 40 8 x 45 8 x 50
    bench press 8 x 135 5 x 190
    lat pull 8 x 167 5 x 210


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Todd Bartee
    beside Larry & Jon, Mike V & Ned, Tyler & Marcio

    WORE A FAIRLY NEW B70 FULL

    Warm-up
    2 rounds of 300 fr, 200 fr, 100 k
    went 1:09 cruising the 2nd kick

    Main Set

    200 fast for time
    did it from a dive 150 strong 2 beat kick, 50 stronger 6 beat kick
    went 1:52
    which is my best in practice 200 fr this season

    200 easy

    10 x 100 fr on 2:20
    inx: hold the 100 time you get by dividing your 200 time by 2 then subtracting 2 sec,
    which meant 54's for me
    dove them
    went
    54, 54, 54, 55, 56,
    56, 57, 58, 58, 52

    100 easy

    23 x 50 choice on 1:10 did them all free,
    inx:
    odds fast, 12
    evens easy, 11
    move 1 lane to the right after each swim,
    except: after you swim in the last lane on the north side of the pool,
    get out and walk to the south side,
    skip that 50
    went 25's, 26's & 7's,
    tried harder when I raced Mike V

    skipped an easy 50 when I shuffled from north to south
    went 23 on the last one

    100 easy


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

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

    Updated September 18th, 2009 at 01:59 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Wetsuit workout + Weights, Wed., Sept 16

    by , September 16th, 2009 at 06:19 PM (The FAF AFAP Digest)
    Weights/Dryland:

    Since I missed yesterday, I decided to get a short weight session in despite not wanting to do doubles this week. Didn't do too much. Had to restrain myself. lol

    long arm crunches, 2 x 50
    bicycles, 2 x 50
    decline reverse crunches, 3 x 25
    HS hi row, 90 x 1 x 5, 110 x 1 x 5, 130 x 1 x 10, 150 x 1 x 10, 170 x 1 x 10
    HS bench press, 50 x 1 x 5, 70 x 1 x 5, 80 x 3 x 10
    alternating hammers, 20 DBs x 2 x 30
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches w/handweights, 2 x 25
    scapular wall slides, 2 x 25

    15 minutes of stretching. Tried to work on my right calf; I feel like I strained something there ... Keep forgetting to use the damn foam roller. I have a 30 minute massage scheduled for tomorrow to work on it.

    Saw a very buff guying doing a cool exercise today that was sort of like Chris' Bruce Lee leg raises. He was using the bar where I do hanging ab work. He did a hanging straight leg raise and then just kept going, keeping his legs straight all the way up to the bar where his hands were. Crazy. Naturally, I tried it -- couldn't do it at all. Damn weak core!

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

    Swim/SCY/Solo:

    Drove to the Rec Center to do a wetsuit workout with my 2XU. I know pool workouts can't really simulate OW, but I gave it a bit of a whirl with a set of 22 x 100 (The half iron is 2112, assuming one swims straight). I didn't go all out at all, but tried to build into the swims and keep a pretty good clip. The first 5 were basically extended warm up. I wore fins to de-weight the shoulder, but didn't kick at all or SDK off the turns. So I don't think they decreased my times too much. I mentally swam the 100s in groups of 5 so I wouldn't lose count as I am wont to do at virtually any distance ... I had decided to take 15 seconds of rest between the 100s, figuring I'd go around 1:10s. (This is my version of a short rest set, though I know some of you crazies do much worse.) When I went under 1:10, I just took 17-18 seconds rest.

    Warm up:

    400 swim
    200 kick

    Main set:

    22 x 100

    #1-5, went 1:10s @ :15 RI
    #6-10, went 1:08-09 @ :16-17 RI
    #11-15, went 1:07-08 @ :17-18 RI
    #16-17, went 1:07 @ :18 RI
    #18-22, went 1:05-07 @ :18-20 RI

    I didn't take any extra rest between the sets, just swam straight through. I swam the set, including the rest, in 29:30. The rest constituted about 5 minutes of the swim. Obviously wouldn't have gone quite as fast on the 100 splits without the rest (and wouldn't go as fast in OW w/o the pool walls). On the other hand, I wasn't going all out by any stretch. I didn't feel terrifically tired afterward, though I feel some arm fatigue now. It's hard for me to judge how long I can keep up a fairly fast rate without going into a nasty lactic acid phase. I think I'll try some alternating bursts of sprinting and cruising throughout the race.

    I also began overheating at about #12, so suffered some on the last 10. When I took my wetsuit off afterward, my skin was hot. The pool temp was 82; Deep Creek is expected to be 68. So I shouldn't have this problem there.

    I realize afterward that I should have done some sighting in there. Geek tells me he doesn't breathe when he sights. This seems like smart advice because then you're not lifting your head too high and disrupting your body position.

    Then I did:

    200 EZ

    3 x (100 scull, 100 goswim free drill, 100 fly drill)

    100 EZ

    Total: 3800

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

    GU:

    Has anyone used the Roctane GU gel instead of the regular GU gel? I tried one today. I can't say I noticed any real difference (besides price). But it was thinner than regular GU, which I think tends to taste like frosting. So, this seemed like a plus. And I liked the blueberry-pomegranate flavor.

    OW notes:

    1. Ande gave me the following helpful advice:

    "swim the first 200 very strong,
    then look around, who ever's near you must be pretty good, settle in behind them and draft
    when you're close to the finish line attempt to sprint past them and win

    size matters,
    find a fast large person & draft,
    the bigger the better

    180 lbs or more is ideal
    150 - 180: OK
    120 - 150: not so good
    120 or less: avoid
    100 pounders don't make much current

    Watch the field look for challengers

    Eye the course & know the currents.
    even if you're drafting, check now and then to make sure you're swimming the right direction"

    No one should want to draft off me!

    2. I've also been told it's a good idea to dolphin dive to the finish when you're hands can almost touch the bottom. Never would have thought of that.

    3. I also tried my B70 goggles today. I bought the yellow mirrored ones. They were actually cheaper than the usual Speedo goggles I use and astonishingly comfortable. I really liked them.

    Fall Ball:

    Got an email from the meet director confirming that there will be touch pads and that we can do split requests. I'm really happy about the touch pads b/c I hate doing backstroke starts without them. Plus, it's nice to get your splits when you're swimming 100s and 200s! I hope the new pool is nice.

    Updated September 16th, 2009 at 11:54 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Wednesday Sep 16th, 2009

    by , September 16th, 2009 at 12:30 PM (Ande's Swimming Blog)
    Wednesday Sep 16th, 2009

    weighed 211

    here's teammate pics from La Jolla Rough water
    http://picasaweb.google.com/edmcoates/LaJolla2009

    Felt better today, slept more

    Training for:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    Days till Long Beach

    Weights:
    lat press 8 x 45 8 x 50 6 x 55 5 x 60
    lat pull 6 x 195 5 x 205
    bench press 6 x 185
    leg press 8 x 270 8 x 360


    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Paul & Larry
    beside Ned, Brad, & Jon


    Warm-up
    4 rounds of 100 frl 100 k 100 im
    worked the kicks some went 1:13 on last one


    Main Set

    4 rounds of
    ((5 x 100 on 1:20 inx: get in a groove
    ave 69
    assigned 4 x 50 round 1 fl, round 2 bk, 3 br, 4 fr
    1) 12.5 fast 37.5 easy
    2) 25.0 fast 25.0 easy
    3) 37.5 fast 12.5 easy
    5) 50 fast Get time
    did: swam 1, skipped 2, 3, swam 4 fast ))

    assigned: 40 x 25 with FINs Did the set but didn't wear fins
    1) 10 kick on :20 made it
    2) 10 no breath on :30
    3) 10 kick on :20 made it
    4) 10 fast break outs, I worked SDK

    50 easy

    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

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

    Updated September 16th, 2009 at 10:55 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Rocked out at the Gym, Friday, Sept. 11

    by , September 11th, 2009 at 08:01 PM (The FAF AFAP Digest)
    I woke up rather tired today, but dragged myself off to the gym this afternoon and got going pretty quickly. I had a much longer time to work out as my little one was at a playdate. So I got in a pretty major workout, which I'm sure I'll feel tomorrow. And I didn't have to skimp on RC exercises! I increased weight on most exercises and skipped the pushing and pulling today.

    Weights/Dryland:

    10 minutes on bike to warm up

    bicep curl w/BB, 30 x 1 x 15, 40 x 2 x 15
    leg extensions, 90 x 3 x 15
    seated leg curls, 110 x 3 x 15
    HS rear delt fly, 85 x 3 x 12
    overhead tricep press w/BB, 30 x 3 x 15
    goblet squats, 60 x 3 x 15
    cable twists w/yoga ball, 50 x 2 x 15, each side
    decline reverse crunches, 3 x 25
    long arm crunches, 2 x 50
    plyo: 2 forward lunges + broadjump, 1 x 15
    reverse knee flexion on Free Motion hamstring machine, 15 x 5 x 10 each leg
    (did this laying down, with foot in strap, pulling knee to chest)
    lying leg raise w/weight on double cable free motion machine, 50 x 2 x 15
    (lie on back, hook cable handles around shoes, pull down, slowly lift legs up and lift ass off the ground, lower and pull legs down against weight)

    RC work:

    seated straight arm dips, 60 x 2 x 25
    external and internal rotators, 10 x 3 x 15, each arm
    prone scapular scrunches w/handweights, 3 x 25
    chops on yoga ball w/handweights, 2 x 15 with thumbs down and 2 x 15 with thumbs up
    scapular wall slide, 2 x 25
    overhead med ball toss on wall, 2 x 50

    stretch 15 minutes

    ate a balance bar and headed to the pool ...

    Swim/SCM/Solo:

    Put on my 2XU today. It seemed to fit very well, and I didn't mind the sleeves at all. (I know some OW swimmers hate them.) It's also a little strange feeling some water swooshing in the wetsuit. Only had time for a quick workout, and I was pretty tired from yesterday's workout and today's long weight session:

    500 warm up

    8 x 100 @ 1:40

    50 EZ

    200 fly drills

    200 goswim free drill that Quick posted

    200 scull

    50 EZ

    Total: 2000 meters

    Note: I was going much faster in these 100s than I did the last time I did 100s on this interval with the same perceived level of effort.

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

    Weekly totals:

    Swim: 5x (15,200)
    Weights/dryland: 4x
    Run: 1x

    Looking forward to my scheduled day off tomorrow. Having a big birthday party at the house for Mini Fort, cross country met and soccer game for Lil lil Fort, so no time to work out anyway.

    The plan for next week is to work S-M-T and then take it a bit easier the next 3-4 days. I'm feeling pretty beat up from drylands and don't want to swim a long race super tired from weights. Oddly, though I absolutely thrashed my legs this week with weights and kicking, my shoulders feel more sore than the legs ...

    I was reflecting today that a year ago I almost quit weights because I was always so sore. By comparison, I now feel like a gym rat!

    Updated September 12th, 2009 at 10:54 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. FAST Friday Sep 11th, 2009 5:09 500 fr

    by , September 11th, 2009 at 12:20 PM (Ande's Swimming Blog)
    Friday Sep 11th, 2009

    09/11 Weight: 211

    bought my air ticket for Long Beach last night. Tyler, Todd, & Mike V did too.
    Hope more Longhorn Masters Swimmers join us. It's a fun meet.
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    Flying out Thursday & home Monday

    83 Days to go

    Weights:
    Lat Press
    Bench
    Lat Pull

    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    Swam with Nate
    beside Tyler, Larry, & Mike V
    dove in on time

    WORE FULL B70 (old one from 2008, the new ones are better)

    Warm-up

    20 minutes choice
    did 100's & 50's free


    Main Set

    dove all the fast swims

    500 FR Fast
    went 5:09

    100 easy

    10 x 100 fr on 2:15 strong for time
    Inx: hold 5 sec faster pace than what I held on 500
    went 56, 56, several 57's, a 58 then 54 on last one

    100 easy

    200 fr fast
    went 2:02
    hurtin and just didn't get after the 2nd 100 like I should have

    100 easy

    8 x 50 fr fast on 1:15
    Inx: go 2 sec faster than 50 pace on 200
    held 27's went 23 on last one

    100 easy

    This was a tough workout, I'm pretty spent.


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Considering:

    1) a yet to be named SCM meet in San Antonio

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

    Updated September 11th, 2009 at 01:19 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Swimming with Speedo, Thursday, Sept. 10

    by , September 10th, 2009 at 08:41 PM (The FAF AFAP Digest)
    Traveled to Mason today to swim with Speedo -- the teammate I never get to train with because he prefers the 4:45 am sessions with Coach Distance.

    SCY/Swim:

    Today, we did a power sprint workout thusly:

    Warm up:

    700 variety swim, kick, drill

    10 x 50 free @ 45

    10 x 25 shooters @ :30
    (5 belly, 5 back)

    50 EZ

    Nasty Ass Power Kick Set:

    5 x 100 w/~30sec between, done by 25s as:

    *** Push off, kick 12-13 high cycle SDK's surfacing into cruise free with a strong 6 beat (overkick);
    *** at the first wall finish hands first and go immediately into a 10 second all out kick against the wall (painful);
    *** Stop, then backstroke start (no blocks today ), 12-13 high cycle SDK's then cruise backstroke (no overkicking for me on backstroke, don't like it), race finish touch on the opposite wall;
    *** immediately start 3rd 25 doing forward "V" sit scull (NOT on your back, feet out of the water looking toward the opposite side sculling, body in a V with ass toward the bottom of the pool and back toward wall). As previously indicated, Speedo totally cheated on these!
    *** At the final wall when your feet touch pull into the wall then explode with 12-13 high cycle SDK's and then easy free to wall.
    *** 15 wall ups + 50 bicycles (Pete didn't look too happy starting these, though he was very gung ho on the wall ups.)

    At the time, this didn't seem nearly as nasty as the last time I did this set. You do get to recover some on the sculling part. However, I'm feeling rather thrashed now, so I think I am feeling the effects. I'm sure Pete is fresh as a daisy and plowing through his one hour Lezak routine tonight. :-P Or, perhaps he feels as thrashed as me and will content himself with one of his specialty beers. I know I'm having some pinot tonight.

    100 EZ

    Sprint Set:

    8 x 25 AFAP w/fins + 25 EZ @ 2:00

    7 free
    1 back shooter no fins

    Unlike me, Pete actually looked at the clock. He was going mid 11s on free, so I think I was a high 10 or 11.0 or so. The first 5 felt pretty good. Felt like I was petering out and having sloppy breakouts on #6-7. Switched to a back shooter on the last one. Went 15. I cramped some during these; need to order Leg Cramps.

    300 EZ

    Total: 2800

    15 minutes in hottub

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

    Commentary:

    I feel like I did a lot more yardage than I actually did ...

    Doing the power kick/dryland set right before the speed set made for a hard workout. I think if you really wanted to focus exclusively on sprint speed, it might be better to do the 8 x 25s as a separate workout. On the other hand, it's good to get used to going fast when you're tired. And halfway through the 25s, I definitely felt tired. I tried not to whine as Pete, like most speedy Mason masters and unlike Hulk (;0), is not a whiner. But I suspect he was secretly puking in the locker room after our practice, though he professed to be rushing off to go back to work. He did concede that doing this set regularly would improve his kicking and racing.

    Pete and I briefly discussed Cross Fit, strength etc. He mentioned that he had overheard a lifter in the weight room comment that is was desirable to do both power lifting and speed working on the same day in the weight room. Apparently, mixing a workout this way, enhances both power and speed more effectively. We were hoping Q or Jazz could comment on that ...

    This was interesting to me as I've been planning on doing both power and speed lifting the next few months (and not periodizing it like Lezak). But it hadn't occurred to me to do both in the same session.

    OK, feeling a bit . Shoulder has been cranky the last couple days so I am doing 3 x 10 minutes of icing tonight a la Hulk.

    Oh, one of our new teammates was there training at lunchtime. He's young and pretty fast. He looked in awe of Pete when I said he was the fastest freestyler on our team and told his times!

    Wetsuit:

    My 2XU arrived in the mail today. I think I'll try it on tomorrow. It is ridiculously heavy and fat and squashy. Tomorrow, I plan to hit the weight room in the am and then go to Mason to swim in it. The other pools I frequent are just too warm.

    I love that it says "max buoyancy" right on the suit.

    Med Ball in the pool:

    This looks really really hard.

    [ame="http://www.youtube.com/watch?v=MPAXAYq_T-w&feature=player_embedded"]YouTube - Faster Fast Sprint Freestyle Training for Explosive Speed & Power with Richard Quick, Brett Hawke and Bryan Karkoska[/ame]

    Updated September 11th, 2009 at 08:02 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Dryland + Modified She Puff Sets, Tuesday. Sept. 8

    by , September 8th, 2009 at 05:04 PM (The FAF AFAP Digest)
    I was planning to attend a spin class today but, as Geek noted, the traffic was appalling. So I turned around and went home. Got in 30 minutes of drylands instead and a swim. Stole a couple sets from the mysterious lurking She Puff's 7600 yard (ouch!) Labor Day workout.

    Drylands:

    external and internal rotators on cable machine, 10 x 3 x 15, each arm
    forward lunges w/20 lb DBs, 2 x 15
    long arm crunches, 2 x 50
    iron monkeys, 3 x 25
    flys on cybex machine, 50 x 2 x 10
    (didn't like the machine)
    hip flexion on yoga ball (back of shoulders on ball, one leg bent, one leg out, lower hips to ground and back up -- very hard)
    jazz's RC exercise on wall (scapular wall slide), 2 x 25
    3 point arm extensions, 3 x 3 x 15


    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Main sets:

    3 x through:

    1 x 300 free @ 4:00
    3 x 150, done as 50 free + 100 kick + 15 wall ups/pull outs @ :15 rest interval (work middle 50 of 100 kick, 6 SDKs off each wall)
    extra :30 rest
    1 x 50 fast SDK w/fins (went 25, 24, 24)
    50 EZ

    50 EZ

    4 x 200 tempo dolphin kick on back w/fins @ 2:50

    100 C/D

    Total: 4200

    Swim: 2150
    Kick: 2050

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

    I was somewhat tired today from the hard workouts and weights from the last couple days (not to mention much less sleep ). Didn't feel particularly "fast." I am tentatively planning on doing Patrick/Paul's workout from yesterday tomorrow. But I suspect my shoulders may be sore from all the free and the wall ups, so I may kick the aerobic portions.

    Updated September 8th, 2009 at 07:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Tuesday Sep 8th, 2009

    by , September 8th, 2009 at 12:03 PM (Ande's Swimming Blog)
    Tuesday Sep 8th, 2009

    weighed 217 after practice

    Weights
    lat press 10 x 40 8 x 45 8 x 50 8 x 55
    lat pull 8 x 156 5 x 205 5 x 205
    bench press 10 x 135 5 x 185
    leg press 10 x 180 8 x 270
    (right knee & left thigh hurt a little)

    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    Swam with Tyler, Todd, & Mike
    beside Nate Ned, Larry & Sierra who did the Austin Tri

    Warm-up
    500 easy


    Main Set

    4 rounds (one each stroke) of
    4 x 25 desc
    3 x 50 desc
    2 x 75 1 easy 1 strong
    100 strong
    100 easy

    2 x 25 SDK
    5 x 25 easy
    2 x 25 SDK
    5 x 25 easy

    25 br fast
    tyler timed
    roll
    went 12.9

    easy 50

    25 br fast
    tyler timed
    roll
    went 12.8

    easy 50

    25 br fast
    tyler timed
    roll
    went 13.0


    NEXT MEET

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


    Considering:

    1) a yet to be named SCM meet in San Antonio

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

    3) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009
  20. Weights + Swim, Monday, Sept. 7

    by , September 7th, 2009 at 10:24 PM (The FAF AFAP Digest)
    This was my last regular day of sleeping in. School starts tomorrow here in lovely Fairfax County. My oldest two, of course, aren't that excited about it and are grumbling about their schedules. But my youngest is sooooo happy. And I'm happy for her. She's moved to the GT Center, has a fabulous teacher and only 21 kids in her class. Doesn't get better than that!

    After lunch, I went to the gym and did the following:

    Weights:

    I've started keeping track on my iphone "note" function so I don't forget what I'm doing. Very handy! I increased weight on most exercises.

    leg extensions, 70 x 3 x 15
    seated leg curls, 90 x 3 x 15
    goblet squats, 50 x 3 x 15
    leg press, 310 x 1 x 15, 330 x 1 x 15, 350 x 1 x 15
    HS hi row, 140 x 3 x 10
    tricep press, 60 x 3 x 15
    seated rear delt fly, 70 x 3 x 15
    seated straight arm dips for RC, 60 x 2 x 25
    windshield wipers, 2 x 25
    long arm crunches, 2 x 50
    chin ups, 3 x 7

    Ran down to the pool to get in a quickie workout before it closed:

    Swim/SCM/Solo:

    500 warm up

    15 x 100 free @ 1:40

    Total: 2000 meters

    Meant to do 20 x 100, but I ran out of time. Was trying to do some free on fairly short rest to quasi prep for the 1.2 mile swim. Kept an fairly even pace the whole way. Perhaps I should do it again at a slightly faster pace to see if I could sustain it; I felt like I got into a fairly decent rhythm/zone. This is the most consecutive freestyle I can recall doing in many ages ...

    Order another pair of mirrored goggles today and more nose clips. I broke my last clip today -- egads!

    Came home and, instead of drinking endurox, drank wine with some friends. Had our relay mate for Savageman over -- so there was much talk of hills. he and Mr. Fort driven and rode/run the course, so they're much more prepared than me!

    Oh, I've heard the WSJ is doing an article on masters swimming.

    Updated September 7th, 2009 at 11:50 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts