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Strength Training and Dryland Workouts

  1. Friday, Dec. 27

    by , December 27th, 2013 at 02:02 PM (The FAF AFAP Digest)
    After coaching, I dashed to the gym to get a short workout in. Heading to VA for the weekend shortly.

    Drylands:

    lat pull down, 75 x 1 x 8, 90 x 2 x 8
    explosive push on cable machine, 25/30/35 1 x 30
    lower back machine, 105 x 4 x 8
    explosive leg extension, 75 x 3 x 15
    low row, 90 x 3 x 7
    hip abductor, 135 x 3 x 8 (machine felt too EZ)
    knee tuck jumps, 10
    captains chair leg raises, 3 x 15
    overhead squats, 45 x 3 x 8
    stretching, 5 min


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

    Wish I had had a chance to swim. I seem to be coming down with a cold. If I feel decently tomorrow, I will try to drop in on my team's Sat practice.
  2. Sun, Dec. 22

    by , December 22nd, 2013 at 08:37 PM (The FAF AFAP Digest)
    Drylands:

    wide grip lat pulldowns, 75 x 3 x 8
    triceps press, 70 x 3 x 8
    good mornings, (65 ?) x 3 x 8
    explosive leg press, 160 x 3 x 15
    kettleball swings, 2 x 10
    preacher curl, 50 x 3 x 8
    hip abductor, 90 x 3 x 8
    glute isolator, 70 x 2 x 8 each leg
    seated calf press, 80 x 3 x 8
    box jumps, 10
    captains chair leg raises, 3 x 15


    Swim/SCY @ Sewickley

    Jim and I were both there doing recovery workouts. I hopped out after 2000, and he carried on.


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

    I think the DOMS are already setting in! Hope I can get in a quality workout tomorrow before the holidays.
  3. Wed., Dec. 18

    by , December 18th, 2013 at 02:49 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 15 min
    cable twist w/yoga ball, 35 x 2 x 15
    captains chair leg raises, 3 x 15
    back extensions w/plate, 25 x 2 x 12
    wide grip lat pulldowns, 60 x 1 x 8, 75 x 2 x 8
    low row, 75 x 3 x 8
    leg press, 150 x 3 x 8
    twisting plate swings, 25 x 1 x 15
    knee tuck jumps, 2 x 8
    push press, 45 x 3 x 8
    explosive leg extensions, 75 x 3 x 15

    Stretching, 20-25 minutes


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

    Made it back to the gym today. I didn't go crazy, but suspect my upper body will be sore tomorrow. Wanted to do an EZ swim, but I didn't have time with the holidays looming. I'm way behind!
  4. Friday, Nov. 22

    by , November 22nd, 2013 at 04:00 PM (The FAF AFAP Digest)
    Spent about 90 minutes in the exercise room doing the following:

    single leg deadlift w/10 lb DBs, 15
    power wheel roll outs, 3 x 25
    power wheel pike ups, 2 x 10
    kettleball swings, 3 x 10
    hammers w/10 Lb DBs, 3 x 20
    long arm crunches, 3 x 50
    overhead lunges w/ 10 lb DBs, 3 x 15
    hip lifts, 3 x 25
    Rc ex
    scap ex
    stretching & foam rolling, trying to hammer the piriforumis muscles

    Off to coach and to enjoy a social with my team!
  5. Friday, Nov. 1

    by , November 1st, 2013 at 03:36 PM (The FAF AFAP Digest)
    Drylands:

    RC/Scap, 15 min (did this last night too)
    long arm crunches, 2 x 50
    flutter kicks on back on bosu, 3 x 50
    captains's chair leg raises, 2 x 15
    low row negatives, 75/90 x 3 x 8
    good mornings, 45 x 3 x 8
    free motion lifts, 50 x 3 x 8
    fast leg press jumps, 90 x 3 x 8 (weird machine, you're basically laying on your back)
    kettleball swings, 25 x 1 x 15
    med ball slams, 30 (forward, twisting, reverse)
    box jumps, 10

    Swim:

    easy continuous 1000 yards


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

    Tried not to overdo at the gym, but tweaked my left hamstring a tad.

    Got my Swimmer mag today. I wrote an op/ed piece for Both Sides of the Lane Line. Little did I know that the opposing piece was written by my PV buddies Mollie Grover and Jeff Strahota!

    Got a pair of Speedo's new laser elite goggles to product test. They look pretty cool, smaller than those largish goggles that Phelps/Lochte were sporting at the Olympics.

    One other things I thought was interesting about the Jimby-Rushall conversation is Rushall thought that there was a decided advantage for a masters athlete who had never been out of the sport or taken little time off. As an example, he noted that Jenny Whitely of Aussie is beating Shane Gould (who took 17 years off). I have always felt that was a huge factor for me, having taken 24 years off from the pool. There is no way I could develop the aerobic base of say Karlyn Pipes or Laura Val, both of whom took little time off. That's one reason I focused on sprinting. I guess one good thing that came from time off was being open minded enough to learn a new stroke -- dolphin kick -- and try different training methods.

    Happy weekend everyone!

    Updated November 1st, 2013 at 04:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Workout 10/26/13: morning

    by , October 27th, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Got to sleep oin then headed to the pool armed with jbs's scm main set to try out:

    200 swim/300 kick-pull by 50/4 x 25 b/c on :15sr

    100 easy
    5x100 on 1:40 (I did 125's - held 1:36)
    200 easy (225)
    4x100 on 1:45 (125's - held 1:31)
    300 easy
    3x100 on 1:50 (125's - held 1:26)
    200 easy (225)
    1 x 100 AFAP (did 1:21, then 25 easy)

    GregJS left here, I continued with 900 yds IG (150 segments) then out
    (Masters/Rec/4050yds/85 min)
    ------------------------------------

    Great workout! I used jbs's scm times for our guys and did 125 instead. We're going to try this flipped around next month sometime just to see how it feels.

    Went to a funeral for my friend, a gentleman in his 90's that I have mentioned was a great mentor to me. His favorite verse is Isaiah 41:10 - good to keep in mind.

    After that I mowed the lawn then tiled for a few hours at the school.

    This morning I helped my brother again at registration for the cyclocross race here in town that he helps to organize. Here is a video of clips:
    BORKED

    Then off to church in the morning, a 3.8 mile run in afternoon, church at night and now I'm off to bed!
  7. Sun & Mon, Oct. 13-14

    by , October 14th, 2013 at 02:12 PM (The FAF AFAP Digest)
    Sunday:

    Swim/SCY/Solo @ Pitt

    I had contemplated doing a third speed workout in a row. But when I got in the pool my legs were dead. So I did a recovery/technique workout, spending some time chatting with one of my masters swimmers.

    600 various
    4 x 50 scull w/paddles
    4 x 50 chest press fly
    4 x 50 catepillar fly drill w/paddles
    4 x 25 breast kick drills
    4 x 50 breast pull w/turtles
    6 x 25 fish kick
    10 x 25 shooters w/fins @ :45
    100 EZ

    Total: 2000


    Monday:

    Didn't feel like going to the pool, so got in some drylands

    15 min RC/scap ex
    40 min:
    goblet squats
    hammers power wheel pike ups
    power wheel roll outs
    long arm curnches
    planks w/DBs pulling them to the waist
    kettleball swings


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

    I got around to entering the Sprint Classic on Oct. 27 today. I entered all 4 50s and the 4 25s. Not sure I'll swim all four 50s; I'll see how I feel. I'll only rest a couple days so didn't enter PRs (which I would only do for a fully tapered meet anyway).

    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time Date
    5 Female 50 SCY Fly 0:26.80 10/27/2013
    11 Female 50 SCY Free 0:25.20 10/27/2013
    15 Female 50 SCY Breast 0:34.50 10/27/2013
    19 Female 50 SCY Back 0:28.00 10/27/2013
    23 Female 25 SCY Fly 0:12.50 10/27/2013
    25 Female 25 SCY Back 0:13.30 10/27/2013
    27 Female 25 SCY Breast 0:15.50 10/27/2013
    29 Female 25 SCY Free 0:11.80 10/27/2013
  8. Wed Oct 2nd, 2013 SCY

    by , October 2nd, 2013 at 01:08 PM (Ande's Swimming Blog)
    Wed Oct 2nd, 2013 SCY

    Man I am a sucky blogger
    I've been swimming pretty consistently, 5 to 6x per week
    Was in Orlando Fri Sep 20 - Thu Sep 26
    Fri - Mon was vacation, Tue - Thu was a work conference at the Ritz
    During this time I only swam 3x, twice at typhoon lagoon and 1 time at the Ritz
    I did a pretty good job lifting. These conferences provide a lot of yummy food and snacks. I I gainged weight and am working it off.

    After getting back I swam with Longhorn:
    Fri, Sat, Mon, & Tue (double yesterday)
    Lifted Saturday and Tuesday

    Whitney Coached,
    6:00 - 7:30 dove in around 6:10
    swam with Todd and Paul
    Beside Tyler, Jim, Gull, & Larry

    Warm up
    assigned 1200
    Did: around 600


    Main Set

    4 rounds (one each stroke) of
    200 swim
    rest 15 sec
    150 pull
    rest 15 - 20 sec
    100 kick
    rest 15 to 20 sec
    50 fast

    assigned 8 x 125 done 25 fr 100 IM fast on a different stroke on each repeat
    did the set but skipped a 50 in each repeat to rest up and go really fast on the fast

    did 10 x 25 in the last 10 min of practice
    25 easy on 1:00 25 fast SDK on :20

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
  9. Workout 09/29/13: morning

    by , September 28th, 2013 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    Missed a run yesterday, and was able to enjoy sleeping in a bit today and making pancakes with the kids before heading to Masters practice. Greg and Kevin where there, and Gail joined us for a bit doing her own thing.

    4 x 100 on :20sr
    4 x 50 kick on :20 sr
    4 x 50 pull with buoy on :20sr

    Main set:
    - 2 x 200 on :20sr (50 no-free) - I did 250s
    - 4 x 100 on :20sr (last 25 FAST) - I did 125s
    - 1 x 400 (long and strong) - I did 500
    - 4 x 100 on :20sr (even pace) - I did 5 on 1:25, went 1:04 on the last one

    12 x 25 on :40 (I worked uSDK on odds)
    200 loosen and out
    (Masters/Rec/3300 yds/65 min)
    ----------------------------------

    Good practice, with a main set style that the guys like. They were happy not to be staring down 50 x 25's again to finish off the set!

    After practice I jogged over to meet my wife at our friend's house. I didn't end up running yesterday, so took the opportunity to sneak one in today. They are heading down to Victoria, Virginia, so I think some pool tourism might happen when we venture down that way. I jogged home, completing a 1.8 mile loop in about 17 minutes.

    We gathered up the kids and went apple picking, a neat adventure to share with the exchange kids during a spectacular day! After supper I got a small campfire going and we had smores, with my mother-in-law joining us. After a dip in the hot tub I'm ready to crash!
  10. Sept. 26-27

    by , September 27th, 2013 at 08:25 PM (The FAF AFAP Digest)
    Thursday:

    Drylands, 40-45 min
    -- core/kettleball/RC+ scap ex


    Friday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooter w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise, 4 SDL, 4 fast hands @ 1:00
    50 EZ
    4 x 25 burst SDK + cruise from the blocks
    100 EZ

    3 x (25 AFAP fly from the blocks + 25 EZ)
    -- 11s
    100 EZ

    ascending rest set w/fins from HIT workout #3
    1 x 50 fast kick @ 100 pace @ 1:15 (flutter, 26 high)
    2 x 50 fast swim @ 100 pace @ 1:15 (breast, 30s)
    3 x 50 EZ @ 1:15
    1 x 50 fast kick @ 100 pace @ 1:30 (back, 23 -- too fast)
    2 x 50 fast swim @ 100 pace @ 1:30 (back, 26s)
    4 x 50 EZ @ 1:15
    1 x 50 fast kick @ 100 pace @ 2:00 (dolphin, 26 high)
    2 x 50 fast swim @ 100 pace @ 2:00 (fly, 25s)
    5 x 50 EZ @ 1:00/1:10/1:20

    8 x 25 w/parachute @ 1:00
    100 EZ

    Total: 3050


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

    I didn't think I'd get anything in yesterday, but managed a shortish dryland session. Experimented some with my new kettleball. Went to Pitt today. Note to self: Do not go to Pitt on Friday; the traffic home is appalling at 2:30 pm, though perhaps there was an accident. It took me an hour to get home and I had to turn around and go back to coach the 5:30 pm workout. I was pretty bushed today for my swim, but feel like I got in some real quality work. I now know the meaning of TGIF. TGIF.
  11. Channeling Chowmi, Tues., Sept. 24

    by , September 24th, 2013 at 04:17 PM (The FAF AFAP Digest)
    Monday:

    RC/scap, 15 min
    core, 15 min
    spin, 40 min


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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    10 x 25 shooter w/fins @ :40
    100 EZ

    Main sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    Chowmi Set:
    4 x (50 AFAP from the blocks + 150 EZ) @ 5:00, one of each stroke
    back = 28 high
    breast = 35 flat
    fly = 27 low (terrible breakouts)
    free = 26 low

    I was rolling on the 59+, but I am still pretty darn happy with these times. I am going to have to do more off the blocks breakout work in fly. I think I need to angle upward more quickly than I currently do. I don't seem to sense the water very well.

    100 EZ

    3 x (AFAP broken 100s w/fins + 200 EZ)
    -- back (hold 11-12), IM (11/12/14/12), dolphin kick (11-12s)
    -- I started bonking on these from lack of food and lack of sleep

    Total: 3000

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

    Not much yardage today, but 650 of it was AFAP.

    Interesting article on Cross Fit. Yep, I agree. http://www.swimmingscience.net/2013/...-swimmers.html

    Updated September 24th, 2013 at 09:08 PM by The Fortress

    Categories
    Swim Workouts , Spinning , Strength Training and Dryland Workouts
  12. Workout 09/20/13: morning

    by , September 20th, 2013 at 11:17 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    200 Shark Swim
    200 Loosen and out
    (Solo/Rec/1000 yds
    ---------------------------------

    Easy swim before work*today.* I ended up doing some more exercising after my swim yesterday - went for a*1.7mile*jog and biked 2.6 miles after my*1.7mileswim... That is perhaps as close to a*triathlon*as I'll ever get!* My legs aren't too trashed*today, and although my knees ached last night they are fine now.* I'm thinking of adding in some jogging a couple of times a week (mind you, I jog for two-three blocks, then walk for a couple at this point).* We'll see how long this insanity plays out* ...
  13. 399.89 miles...

    by , September 19th, 2013 at 09:50 PM (Alex's swim journal)
    ... that's what GTD told me was my current mileage after entering my numbers today. I thought I would be over 400 by now, but I had a rough day at work yesterday, left the office after 7:30, and didn't get to the pool until 8:00PM. I was so stiff from the previous day's workout that the only thing I could really do to get anything out of the swim was to drill. I only finished 1200 yards... I did about 400 of it kick and, man, were my legs sore.

    Today I was planning to do a repeat of Tuesday's Rushall sets and get to about 4200 again... which would have put me over that 400-mile mark; but I got a little bit of a late start and only did 500 for a warm-up. Scotty joined me today, so I had additional motivation going into the sets. Here's what we did:

    WARM-UP (500): 200 free, 100 back, 2 x 100 IM (1:37 and 1:40)

    MS:
    10 x 50 fly on 1:10*
    200 recovery
    10 x 50 back on 1:10 (held mostly :47s, an occasional :48 or :49)
    200 recovery
    10 x 50 breast on 1:10 (held :55s, some low :50s in there as well)
    200 recovery (swum as EZ 2 IM; SAPs instead of full stroke fly)
    10 x 50 free on 1:00 (:38-:40)
    200 recovery (swum as EZ 200 IM)

    COOL-DOWN: 250

    TOTAL: 3500 SCY in about 80 minutes

    *So, I made all the reps on bk, br, and fr sets in my target range, which means I should add a couple more reps per stroke to the set next week. On fly I only missed my target once... held mostly :48-:49, when I saw :50+ I dropped the next rep (probably rep 7 or 8), then finished out the set. We used 1:10 as our interval, because we were swimming slightly different paces (he was doing :46 on fly, but coming in :49-50 on some reps of bk) and :20 RI is tough to keep track of, when you're trying to figure out if you made your target or not--1:10 interval was nice and clean and didn't put us too far off of :20 rest anyway. I'll note here that I missed one less fly rep in the set than I did on Tuesday, so I'm hoping to be able to increase number of reps there in the near future too... am beginning to think 3:12 is in reach for 200 fly, maybe even 3:10... and 3:00 at some point this spring? Time will tell.

    After the pool workout I hit the weight room for a repeat of Tuesday's drylands too. Did everything the same as posted on that day except that I did 3 x 12 lunges this time instead of 3 x 10. I was pretty much fried at the end, but had a good stretch, so I actually don't feel as bad tonight as I did on Tuesday night.
  14. Blocks! Sept 18-19

    by , September 19th, 2013 at 04:23 PM (The FAF AFAP Digest)
    Wednesday:

    -- wanted to swim, but I'm having some trouble carving out enough time to swim with the new puppy.

    RC/scap, 15 min
    core work, 15 min
    spin, 45 min

    Thursday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 w/agility paddles
    odds = front scull
    evens = caterpillar fly drill
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    Swimmers from the Pitt womens' team have been there when I've been there in the afternoon. They were going off the blocks (and rolling on the 59), so I decided to join in! Seems like there is no anti-block rule here!

    5 x 30 burst + cruise from the blocks
    100 EZ

    5 x (25 AFAP from the blocks + 75 EZ) @ 3:30
    2 free (11 flats), 1 fly (11 high), 1 shooter (11 high), 1 back (12)
    100 EZ

    2 x broken 100 flys w/fins + 50 EZ
    100 EZ

    Ultra short distance kick set:
    20 x 25 kick w/fins @ :30, done as 15 AFAP + cruise -- tiring!
    150 EZ

    7 x w/bungee cord: swim out until hit major resistance
    free --- take 20 strong strokes against resistance
    breast -- take 15 strong strokes
    dolphin kick on back -- kick for 20 sec
    backstroke kick -- kick for 20 seconds
    (I'm calling these 100s; felt like a weight workout)
    100 EZ

    Total: 3300


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

    I was pretty happy with this workout and loved the block work. My times on the 25s were very solid, so I haven't lost my raw speed at least. One of the college girls was kind enough to comment that I was in "great shape." haha. They're prolly not used to geezers using the blocks.

    Thinking about doing 1-2 of the meets in October in DC. The DCAC meet is Oct. 12 and the Sprint Classic is Oct. 27.

    Updated September 19th, 2013 at 05:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  15. Sept 12-14

    by , September 14th, 2013 at 07:30 PM (The FAF AFAP Digest)
    Thursday:

    Spent the day getting our border collie puppy! She's snuggly and adorable. And she even slept from 12-8 last night, was up once the night before. She seems to prefer the kitchen floor to her doggy bed in the pen.

    Friday:

    RC/scap, 15 min
    core, 15 min
    spin, 30 min

    Swim/SCY/Solo @ Pitt after masters practice

    600 various4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins @ :40
    50 EZ
    3 x
    5 x 50, descend to 200 pace + 50 EZ
    at this point, I knew I felt awful (tired and stressed) so reverted to recovery
    5 x
    50 scull + :10 + 100 DPS free w/paddles
    100 EZ

    Total: 2800


    Saturday:

    Swim/SCY/Solo @ Pitt

    Warm up:
    600 various
    4 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    Did a modified Tall Paul workout:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (25 free @ 100 pace + :5 rest + 75 DPS free
    100 EZ

    4 x 50 stroke, descend to 200 pace @ 1:10
    1 x 50 EZ
    100 kick fast, no fins (awful)
    150 EZ

    4 x 50 stroke, descend to 200 pace @ 1:10
    1 x 50 EZ
    100 kick fast, no fins (awful again)
    150 EZ

    4 x 50 free, 1-3 DPS, 4 = 100 pace @ 1:00
    1 x 50 EZ
    50 backstroke kick fast from push, 32
    100 EZ

    4 x 50 free, 1-3 DPS, 4 = 100 pace @ 1:00
    1 x 50 EZ
    50 backstroke kick fast from a push (32)
    50 EZ

    Total: 3650


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

    It's been a busy few days. Lil Fort is cheerier at the moment because of her new puppy and her best friend visiting for the weekend. Mr. Fort (and best friend's dad) are in Erie for the Erie marathon, hoping to get their BQs. Mr. Fort was going along well for awhile, but his hamstring has been bothering him again. He may give up marathoning if this one is a bust. He keeps insisting that swimming is so injury free. He has no clue.
  16. Tuesday, Sept. 3

    by , September 4th, 2013 at 03:32 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap, 10 min
    power wheel roll outs, 2 x 15
    crunches on yoga ball with feet on wall, 2 x 25
    long arm crunches, 2 x 50
    twists w/30 lb ball, 2 x 15
    captains chair leg raises, 2 x 15
    hip abductors, 100 x 4 x 8
    low row negatives, 70 x 3 x 8
    glute isolator, 70 x 3 x 8 each leg
    tricep press, 80 x 4 x 8
    overhead squats w/bar, 15
    knee tuck jumps, 10
    handstands, 10


    Swim/SCY/ Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles @ 1:10
    odds = front scull
    evens = caterpillar fly drill
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (100 AFAP + 200 EZ)
    -- broken for :10 @ 25s
    -- the last length of fly was dreadful and I wasn't even going real AFAP

    6 x 25 w/chute @ 1:00
    150 EZ

    Total: 3050


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

    This was first back to back dryland + swim double since .... May? April? I was pretty tired after, especially since I had done a hard workout the day before. I'm kind of sore today. I noticed that I did 11 spins between 60-90 minutes in August. I can't say it helped my swimming even one little bit!

    Tonight is my first night coaching Team Pitt Masters. It's stroke night and this is the workout the A lanes are doing. It's somewhat different than what they're used to doing ... hope I'm not unpopular.

    WEDNESDAY: STOKE, A GROUP

    Warm up:

    2 x through
    100 free
    100 stroke
    100 Pull
    100 Kick, work UWs

    Main Sets:

    5 x 200 free w/paddles @ 2:30
    1:00 rest

    3 x (5 x 100 stroke) @ 2:00
    R1 = swim, first 50 fast @ 100 pace, second 50 smooth
    R2 = IM, option: 5-7 SDKs off each wall for fly/back/free
    R3 = kick, first 25 fast
    100 EZ

    8 x 75 (25 drill + 25 perfect stroke + 25 fast) @ 1:20
    -- 2 of each stroke
    50 EZ

    1 x 200 AFAP stroke, broken @ 50s for :10
    200 EZ

    Total: 4450
  17. Aug 22-26

    by , August 27th, 2013 at 12:08 PM (The FAF AFAP Digest)
    Aug 22:

    drylands:
    RC/scap
    goblet squats, 3 x 15
    hammers, 3 x 30
    power wheel roll outs, 3 x 15
    long arm crunches, 3 x 50
    bicycles, 3 x 50

    spin, 60 min

    Aug 23: fly to CA with Teen Fort

    Aug 24: short swim in college pool (2000) with Teen Fort. Chatted with her coach.

    Aug 25: fly back to PA, what a long trip

    Aug 26: spin, 60 min


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

    Not much swimming at all to report. It's been a long hard summer, and my training has taken a real hit. I'm a bit in a daze at the moment from all the traveling and massive life changes, and feeling unmotivated. Missing Teen Fort too. I also seem to have come back from CA with a case of dry ey run amok, possibly iritis. I didn't dare go in the pool yesterday with it and today is likely out too. Fortunately, I had some steroid drops on hand from the last time I was afflicted with this. It's a gray day here and it matches my mood.

    Updated August 27th, 2013 at 12:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  18. Thursday, Aug 15

    by , August 15th, 2013 at 06:20 PM (The FAF AFAP Digest)
    spin, 90 min
    drylands, 20 min

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

    Didn't feel like swimming in an outdoor 3-4 foot pool today so passed on swimming. But my legs got a workout! Heading back to NoVa for the weekend.
  19. Aug 13-14

    by , August 14th, 2013 at 04:54 PM (The FAF AFAP Digest)
    Tuesday:

    I was actually excited to do a workout on my own for a change. Drove to Sewickley Y around 2. No, all lanes closed for the kids. No adult lap lanes during the day. Called a couple more places, same thing. Very depressing. I'm not adjusting very well to Pitt.

    spin, 75 min

    Wednesday:

    RC/scap ex, 10 min
    power wheel roll outs, 3 x 15
    power wheel pike ups, 2 x 10
    long arm crunches, 2 x 50
    goblet squats, 20 x 2 x 15
    bicep curls, 20 x 2 x 15

    Spin, 20 min

    Off to practice soon. Adults = one hour in the evening. Summer can't be over soon enough. To add insult to injury, I missed my exit and it took me forever to get there.

    Edited to add practice:

    Swim/SCY @ Sewickley Masters

    Warm up:

    400
    12 x (25 drill + 25 swim) @ :55
    4 x 50 kick @ 1:00
    4 x 50, 12.5 UW SDK each length @ 1:15

    Main Sets:

    6 x through: (I used fins)
    1 x 100 smooth stroke or IM @ 1:45
    1 x 50 build to sprint @ 1:00 (I don't like builds, so I did the 50s @ 100 ish pace and kicked them. Went 25s in backstroke.)
    masters minute

    6 x 25 @ 1:00
    odds = AFAP
    evens = EZ
    masters minute

    4 x 100 stroke or IM @ 1:30

    1 x 50 AFAP
    -- tried but cramped. sprinting at the end of an aerobic practice doesn't work so well for me.

    100 EZ

    Total: 2700


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

    Heading back to NoVa again this weekend to see Fort Son. Not feeling like traveling but maybe it's a good idea as I've been very melacholic around here.

    Updated August 15th, 2013 at 10:48 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  20. Friday, Aug 9

    by , August 9th, 2013 at 10:56 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 15 min
    power wheel roll outs, 3 x 15
    power wheel pike ups 2 x 10
    goblet squats, 20 x 3 x 15
    hammers, 10 DBs x 3 x 30
    long arm crunches, 2 x 50


    Swim/SCY @ Sewickley Masters

    Warm up:

    650 various
    5 x (25 shooter + 25 EZ)
    8 x 50, build second 25 @ 1:00
    -- I did them free with fins, 12.5 UW each length @ 200ish pace

    Main Sets:

    1 x 25 AFAP + 75 EZ (was supposed to be 100 EZ swim)
    1 x 25 sprint (fly) @ 1:00
    1 x 100 EZ @ 2:00
    1 x 50 sprint (fly) @ 1:00
    1 x 100 EZ @ 2:00
    1 x 75 sprint (free) @ 2:00
    1 x 100 EZ @ 2:00
    1 x 100 sprint (backstroke kick, :55) @ 2:00
    1 x 100 EZ @ 4:00
    1 x 75 sprint (breast) @ 2:00
    1 x 100 EZ @ 2:00
    1 x 50 sprint (backstroke kick) @ 2:00
    1 x 100 EZ @ 2:00
    1 x 25 sprint (fly) @ 1:00
    1 x 100 EZ @ 2:00

    Jimby and I did a little recovery set after:
    10 x 50 DPS free @ 1:00
    50 DAB

    Total: 3050


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

    We crammed a lot of sprinting in in half an hour. I wouldn't say I was going AFAP on all of them, but going pretty hard. The :55 in 100 back kick is nothing to write home about. But I worry about hitting bottom (I have) and there are no backstroke flags, so top speed seems impossible. I don't think I'll be able to do AFAP backstroke or backstroke kick in any pool except Pitt. Pitt is closed for a couple weeks starting next week and Sewickley is closed for a week in August. So I may be forced to swim in "Lake Lebo."

    Checked nationals results and no one was near my 50 fly NR. Yippee!
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