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Strength Training and Dryland Workouts

  1. 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

    Friday
    400 warmup
    20 x 12.5 various free, fly, kick, fins
  2. 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
  3. Sat-Sun Feb 20-21

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

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

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

    Friday
    400 warmup
    2x25 SDK fins afap
    8x12.5
    8x25 variable sprint w fins
    2x12.5
  5. Tue-Wed Feb 16-17

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

    Wednesday
    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
  6. Sun-Mon Feb 14-15

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

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

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

    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!
  8. Friday Feb 12

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

    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.
  9. Thur-Fri Feb 11-12

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

    Friday
    400 warmup
    8x12.5
    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.
  10. Tue-Wed Feb 9-10

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

    Wednesday
    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
  11. Tuesday Feb 9

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

    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
    balance)
    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.
  12. Sat-Sun Feb 6-7

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

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

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

    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: http://www.pilates.com/BBAPP/V/store/motr/index.html
  14. Thur-Fri Feb 4-5

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

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

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

    Wednesday
    400 warmup
    2x50...build 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
  16. Tues-Wed Feb 2-3

    by , February 3rd, 2016 at 04:19 PM (The FAF AFAP Digest)

    Tuesday: Drylands


    rehab ex
    straight arm dips, 90 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    back extensions w/plate, 25 x 3 x 10
    plate glute bridges w/shoulders on bosu and arms in streamline, 70 x 3 x 15
    back squats, 105 x 4 x 6
    russian twists on incline bench w/plate, 25 x 3 x 25
    rear delt flys, 75 x 3 x 8
    squat jumps w/DBs, 20 x 2 x 5
    standing broad jumps, 5
    knee tuck jumps, 5
    altitude drop into squat jump, 5
    toe taps, 25


    Wed: Swim/SCY/Solo @ LA Fitness

    Warm up:


    500 various
    100 scull
    50 EZ
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    I did a modified USRPT type set similar to the one that I did Monday, only did IM order w/fins instead of fly

    16 x 25 @ 100 pace @ :40
    :40 rest
    8 x 25 @ 100 pace @ :40
    :40 rest
    8 x 25 @ 100 pace @ :40
    :40 rest
    4 x 25 @ 100 pace @ :40
    :40 rest
    4 x 25 @ 100 pace @ :40

    250 EZ

    10 x 25 AFAP/hold best average breast @ 1:00
    250 EZ

    4 x 25 dolphin kick @ 100 pace @ :40
    -- decided I was too tired to do any more race pace work
    100 EZ

    8 x 25 no breath free @ :35
    100 EZ

    Total: 3050


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


    I didn't have time to get to a real pool today (trip to the airport interrupting things). So I had to make do at LA Fitness. I didn't have a lot of feedback on times. There is only one old analog pace clock and it is partially obscured by the glare from fluorescent lights.

    I finally looked at the order of events for nationals. The sprint free & back events are all back to back, not ideal at all. If I decide to swim all 3 days, I will probably opt for: Fri: 100 IM, 50 back, Sat: 50 breast, 50 free, Sun: 50 fly, 100 breast. I never thought the day would come when I would consider swimming the 100 breast at nationals ...

    My right elbow (medial) is still bothering me, and today the inside of my left knee started complaining. I guess I will try slamming ibuprofen for 48 hours. And probably cut out some drylands. I love altitude drops, but they are tough on the knees.

    Updated February 3rd, 2016 at 09:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Friday double, Jan 29

    by , January 30th, 2016 at 01:42 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    pike ups on yoga ball, 10
    plank with feet on yoga ball, single leg lifts, 3 x 10 (harder than you think!)
    eccentric fall backs in streamline w/plate w/butt on bosu, 10 x 3 x 10
    single leg stand on flat side of bosu in streamline, 1:00 each leg
    plate glute bridge with shoulders on bosu and arms in streamline, 50 x 2 x 15, 70 x 2 x 15
    face pulls, 60 x 3 x 15
    single arm supine pullover on bench w/15 lb DBs and fast flutter kick, 30 x 3 x 15
    extreme angle step up on high bench w/bar, 40 x 3 x 10
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    med ball slams, 10
    toe taps, 25
    altitude drops, 5

    15 minutes of yoga


    Swim/SCY @ Pitt

    Warm up:


    400 choice (did 350)

    8 x 50 free w/paddles & buoy, breath every 5
    -- did 4 w/paddles, did 2 kick and 2 scull
    50 EZ

    5 x 50 double shooters w/fins w/open turns @ 1:30
    50 EZ

    Main sets:

    I was really tired during this workout, so everything that was assigned "sprint" I did @ 100 pace.

    5 x 100 free @ 1:30
    -- no, did 10 x 25 back @ 100 pace (mostly 15s)
    1 x 50 EZ
    1 x 50 kick sprint
    1 x 100 EZ

    5 x 100 free @ 1:30
    -- no, did 8 x 25 free @ 100 pace (mostly 14s)
    1 x 50 EZ
    1 x 50 swim sprint
    1 x 100 EZ

    4 rounds of: (I used fins)
    1 x 50 kick sprint @ 1:00 (did backstroke kick, 25s)
    1 x 50 EZ @ 2:00
    1 x 50 swim sprint (did breast and went 28s)
    1 x 50 EZ @ 2:00

    100 EZ

    Total: 2900


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


    I am always pretty tried by Friday, which is typically my 6th day in a row of working out. I had no AFAP in me, so did all 100 pace work on the sprints. It still added up to a fair amount of race pace work. We had a team social after practice, which was very fun.
  18. Thur-Fri Jan 28-29

    by , January 29th, 2016 at 10:45 PM (Senior Sprinting)
    Thursday
    Bridge, a rather difficult one, with stuff like one arm burpees, heavy ropes, knees to elbows on pull-up bar

    Friday
    Bridge with 4 sets each of DB rows and DBBP, and barbell overhead squats, at which I really suck, can only do the 45 lb. bar.

    12x25 variable sprint, free, fly, kick
    7x25 variable sprint w fins

    There's a nearby USAS meet tomorrow, I will likely swim the 50 and the 50 fly on the front end of the 100. Maybe just the former.
  19. Tue-Wed Jan 26-27

    by , January 28th, 2016 at 12:01 AM (Senior Sprinting)
    Tuesday
    Bridge
    400 warmup
    250 drills
    8x25 uwk w fins on :40
    75 nb

    Wednesday
    200 warmup
    5x50 on 1:00, HR<120
    2x25 afap
    5x50 on 1:10, HR<120
    2x25 afap
    100 ez
  20. Mon-Tues Jan 25-26

    by , January 26th, 2016 at 05:09 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo @ Sewy:

    Warm up:


    550 various
    100 scull
    8 x 25, UW for 20 y @ :30
    100 EZ

    Main sets:

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

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

    33 x 25 @ :40 done as 3 rounds of:
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    1 x 25 EZ

    175 EZ

    10 x 25 breast @ 100 pace @ :40
    200 EZ

    Total: 3200



    Tuesday: Drylands:

    rehab ex
    flutter kicks on bous in streamline, 100
    power wheel roll outs w/knees on bosu, 2 x 15
    single leg squats 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
    seated row negatives, 80 x 4 x 8
    bicep curl negatives, 24 x 3 x 8
    extreme angle squats w/plate on high boxes, 45 x 4 x 8
    standing on bosu, touch knee to nose, 2 x 10
    push press, 50 x 3 x 5
    resisted standing broad jumps, 30 x 3 x 5
    altitude drops, 5


    30 minutes stretching + yoga


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


    Nothing much to report really. Just getting back into it after a few days rest/stomach virus. Off to do some yoga before I have to go pick up Lil Fort.

    Updated January 26th, 2016 at 11:09 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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