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Strength Training and Dryland Workouts

  1. Fri Mar 11

    by , March 11th, 2016 at 09:31 PM (Senior Sprinting)
    200 warmup
    6x25 all out on 1:00: 2fr, 2fly, 2 fr
    50 ez
    40 nb
  2. WR Vids, Tues March 8

    by , March 9th, 2016 at 11:20 AM (The FAF AFAP Digest)

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

    1000 EZ in the pool


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

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

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

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

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

    Updated March 9th, 2016 at 12:49 PM by The Fortress

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

    by , March 3rd, 2016 at 08:48 PM (Senior Sprinting)
    Wednesday, nada

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

    by , March 1st, 2016 at 09:43 PM (Senior Sprinting)

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

    by , February 27th, 2016 at 10:44 PM (Senior Sprinting)

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

    by , February 26th, 2016 at 04:28 PM (Senior Sprinting)
    Wednesday, nada....going to try and start taking 2 recovery (sic) days a week, either nothing or very easy swimming

    Thursday, Bridge

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

    by , February 23rd, 2016 at 10:20 PM (Senior Sprinting)
    Bridge, starting a speed/power sequence

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

    by , February 21st, 2016 at 10:47 PM (Senior Sprinting)
    Saturday, ez Bridge and ez swim

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

    by , February 20th, 2016 at 10:01 AM (Senior Sprinting)
    Thursday easy Bridge

    400 warmup
    2x25 SDK fins afap
    8x25 variable sprint w fins
  10. Tue-Wed Feb 16-17

    by , February 17th, 2016 at 05:07 PM (Senior Sprinting)
    Tuesday, Bridge...easy week

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

    by , February 16th, 2016 at 12:54 AM (Senior Sprinting)
    Sunday Bridge

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

    by , February 15th, 2016 at 03:52 PM (The FAF AFAP Digest)

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

    Swim/SCY/Solo: 1600 EZ


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

    by , February 13th, 2016 at 11:21 AM (The FAF AFAP Digest)

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

    20 minutes stretching/yoga

    Swim/SCY @ Pitt

    Warm up:

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

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

    Main sets:

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

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

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

    Total: 2450


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

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

    by , February 12th, 2016 at 10:43 PM (Senior Sprinting)

    400 warmup
    6x25 free w fins, variable sprint

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

    by , February 10th, 2016 at 07:49 PM (Senior Sprinting)
    500 ez and drills

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

    by , February 9th, 2016 at 05:59 PM (The FAF AFAP Digest)

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

    Swim: 1000 EZ

    Massage: 60 min


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

    by , February 7th, 2016 at 11:49 PM (Senior Sprinting)
    500 warmup and drills

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

    by , February 6th, 2016 at 03:22 PM (The FAF AFAP Digest)

    rehab ex
    TRX pike ups, 2 x 10
    TRX pendulum swings, 2 x 25
    power wheel roll outs, 15
    kneeling ab crunches, 1230 x 3 x 15
    single leg stand on flat side of bosu in streamline position, 1:00 each leg
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    seated row negatives (lowered weight), 70 x 3 x 8
    zercher squats, 75 x 4 x 5
    resisted standing broad jumps, 30 x 3 x 5
    elevated side bridge w/hip abduction, 2 x 10 each side
    bunny hops, 2 x 25

    Swim/SCY @ Pitt

    Warm up:

    I was stuck in traffic and chatted on deck for awhile, so missed the first 400.

    Did 600 various (while they were doing a couple pre-sets)
    5 x 50 shooters w/fins w/open turns @ 1:20
    50 EZ

    Main sets:

    7 x 100 @ 2:10
    -- I did 7 x 50: 25 AFAP + 25 EZ, #4 was all easy
    -- did fly w/fins on the AFAPs, first one was 9 high, the rest were 10 lows
    100 EZ

    4 rounds: (IM order)
    8 x 25 @ :40, odds = fast, evens = 15m SDK or double pullouts on breast
    1 x 50 EZ @ 1:40
    -- I was tired during these, so my "fast" = 100 pace. I didnt do the double pullouts on breast: I just went fast/EZ. The last 8 x 2 5 free, I just did them 0-1 breath.
    100 EZ

    Total: 2450


    I felt pretty tired in the water last night. Friday masters practice, which is my 6th day in a row of working out and comes after weights, is sometimes tough to get through. Especially this week where I did (for me) a ton of race pace work.

    I dug out my TheraBand Flexbar and did some elbow work. I could also feel a bit of tennis elbow on both sides as I was doing this. I'll have to be diligent about doing the rehab for awhile. I'm pretty sure this was caused by deadlifting. I guess I could do more grip strengthening exercises. But since my dodgy elbows (which are double jointed) appear to be extremely susceptible to injury, I bought some LPG hooks and straps for deadlifting.

    A friend recommended this piece of core equipment:
  19. Thur-Fri Feb 4-5

    by , February 6th, 2016 at 10:22 AM (Senior Sprinting)

    Friday-overspeed, 16x12.5, 8x25 w fins
  20. Tue-Wed Feb 2-3

    by , February 3rd, 2016 at 05:03 PM (Senior Sprinting)
    Bridge, with barbell stepups, weighted chinups, and pretty heavy barbell RDLs.
    500 easy swim w drills

    400 warmup to fast turn and breakout
    4x25 uwk w fins, 2 free and 2 fly. ~13s on fly.
    1x25 free kick w board, ~15
    2x37.5, from blocks, build to fast turn and breakout
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