View RSS Feed

Strength Training and Dryland Workouts

  1. 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
  2. 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.
  3. 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
  4. 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
  5. Thur-Fri Feb 4-5

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

    Friday-overspeed, 16x12.5, 8x25 w fins
  6. 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
  7. 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
  8. 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.
  9. 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.
  10. 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
  11. 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
  12. Sun Jan 24

    by , January 25th, 2016 at 11:01 AM (The FAF AFAP Digest)
    The meet was a no go, unfortunately. I had been feeling queasy for a couple days and was sick with a stomach thing Friday night. So was poor Lil Fort who had also been feeling poorly. Why does it always happen in the middle of the night? So I was really in no shape to drive to Buffalo on Saturday. Besides, even with an SUV, I couldn't get up and out of our driveway until late on Saturday bc of the snow. So it was a waste of a few days of rest ...

    On Sunday, I went to the gym and yoga. I tried going to Bethel Park to swim, but the pool was closed.


    Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15-25
    face pulls, 50 x 4 x 15
    deadlift, arm ups, 85 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    explosive leg extensions, 105 x 3 x 15
    bicep curl negatives, 20 x 3 x 10
    hip abductors, 130 x 4 x 5
    hip thrusters w/plate, 35 x 2 x 15
    DB rows, 40 x 3 x 5 each side
    single leg stand in streamline position on flat side of bosu -- I ripped this off from a Jessica Hardy post on FB. It took a bit to get used to it -- it's not easy -- but I worked up to a couple rounds of 1:00 on each leg.


    Vinyasa Flow, 75 minutes

    I hadn't been to a yoga class in ages, but it seemed fairly easy. I didn't even have trouble on the standing twisting poses. So I guess I've been doing enough yoga/stretching on my own.



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


    I'm going to head to Sewy today. I'm bummed about missing the meet. I would have liked to get some racing in before Albatross. There is a meet on Feb 13, but Mr. Fort is out of town that weekend so that's a no go for me.
  13. Fri-Sun Jan 22-24

    by , January 24th, 2016 at 10:16 PM (Senior Sprinting)
    Fri business travel

    Sat
    Bridge
    400 warmup
    20 x 25 burst/cruise or vice versa, variously free fly kick and fins

    Sun
    Bridge
    400 warmup
    8x50 from blocks, work start and turn, otherwise coast


  14. Wed-Thur Jan 20-21

    by , January 21st, 2016 at 04:20 PM (Senior Sprinting)
    Wed...Bridge + 750 ez drills and such

    Thur
    400 warmup
    7 x various "back half" 50s: dive, ez 25, then nb afap 25. Free, free, kick uw fly, f+p free, fly, kick uw free, free. 100 ez in between each and full recovery.
    Cumulatively these were hard and with a 50 at the end took me to an uncharacteristic 1500 yards.

    Bridge is prescribing a welcome "unload/regeneration" week. Only 3x instead of 4x, and no weights, just drylands and body weight stuff.
  15. Fri Jan 15

    by , January 16th, 2016 at 11:25 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    side bridge with elevated feet and hip abduction, 10 each side
    altitude drops, 2 x 5
    knee tuck jumps, 2 x 5
    explosive butterfly pulls on double cable machine, 40 x 3 x 5
    squat jumps 2w/DBs, 20 x 2 x 5
    twisting med ball slams, 10
    eccentric bicep curls w/10 lb DBs, 3 x 10
    zercher squats, 75 x 4 x 5
    back extensions w/25 lb plate, 10

    30 minutes of stretching + yoga



    Swim/SCY @ Pitt

    Warm up:


    450 (did 350)
    300 kick, no did 100 scull + 100 single arm fly drills

    8 x 25 shooters w/fins @ :40
    50 EZ
    6 x 50 free w/paddles @ :45
    -- kept fins on for this bc of the interval

    Main sets:

    The main set was 3 rounds of:
    8 x 50 free (with some stroke count and descend combo) @ :55
    1 x 25 1 breath @ :30
    1 x 25 sprint @ :30
    1 x 25 1 breath @ :30
    1 x 25 sprint @ :30

    As usual, I was feeling non-compliant about that set ... I went at the back of the lane, kept out of my lane mates way and did something like:

    8 x 25 backstroke @ 100 pace (on weird intervals)
    1 x 25 1 breath free
    1 x 25 sprint breast
    1 x 25 1 breath free
    1 x 25 EZ
    8 x 25 breaststroke @ 100 pace
    3 x 50 EZ
    2 x (broken fast 50 w/fins (:10 rest) + 2 x 50 EZ)
    -- breast 24, kick 21
    1 x 25 1 breath free
    1 x 25 sprint kick
    1 x 25 1 breath free
    1 x 25 sprint kick
    100 EZ

    -- then we did some turns from mid-pool
    -- then there was 8 x burst/fast 25s from the blocks
    -- it is a pet peeve of mine that coaches leave AFAP work for the end of practice when you're tired ... sprinting should be done fresh IMO
    -- so I didn't do any of these, too beat. plus, I'm just plain scared to dive into 5 feet of water -- too shallow

    100 EZ

    Total: 2500


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


    I am really looking forward to a day off! Lil Fort does not have a track meet today, so I'm going to kick off the weekend with brunch with friends.
  16. Tues Jan 12

    by , January 12th, 2016 at 07:20 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    good mornings, 75 x 4 x 5
    kneeling ab crunches, 150 x 1 x 8, 160 x 3 x 8 (the weight on this machine seems wrong to me ...)
    single leg squat on high box, 3 x 6 each leg
    straight arm dips, 90 x 3 x 15
    deadlift, 80-85 x 4 x 6
    altitude drops, 5
    altitude drops + squat jump, 5
    star jumps, 5
    resisted standing broad jumps, 30 x 3 x 5
    face pulls, 60 x 4 x 12
    hip abductor, 130 x 4 x 4
    hip thrusters, 35 x 3 x 10


    3 miles on treadmill

    20 minutes of foam rolling & stretching


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


    Hit the gym today. I meant to do an easy 1000 afterward, but forgot to bring my swim stuff. I laid off most upper body exercises to give my bicep tendon a break. I think that I overdid the TRX planking exercises - too many in one session perhaps. Something to remember for the future.
  17. Sun/Mon Jan 10-11

    by , January 11th, 2016 at 06:17 PM (Senior Sprinting)
    Sunday
    Bridge
    16x25 drill

    Monday
    400 warmup
    From the blocks AFAP freestyle, full recovery: 30, 15, 30, 15
    50 ez
    50 nb
  18. Sat Jan 9

    by , January 9th, 2016 at 11:04 PM (Senior Sprinting)
    Bridge

    Later
    300 warmup
    3x25 from blocks, full recovery
    6x25 power kick on :45
    50 ez
    50 nb asap

    Updated January 10th, 2016 at 11:01 AM by Doug Martin

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Friday Double, Jan 9

    by , January 9th, 2016 at 11:25 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    TRX pendulum crunch, 15
    TRX pendulums, 2 x 25
    TRX ab ripper (to do this you move forward and backward from a straight arm plank to a forearm plank), 3 x 15 -- difficult!
    TRX 3 way: knee in + legs out in a V + legs back together and right into pike, 3 x 10 -- difficult!
    TRX standing roll outs, 10
    TRX bicep curl, 3 x 10
    rope slams, 3 x 10
    alternating rope slams, 2 x 25
    kettle ball swings, 2 x 25
    extreme angle iso squat w/DB, 5:00
    elevated side bridge with hip abduction, 2 x 10 each side


    10 minutes of stretching



    Swim/SCY @ Pitt

    Warm up:


    400 (did 350)
    10 x 50 kick @ 1:10 accelerate off walls
    -- I did 5 x 50 burst SDK + cruise w/fins, 3 breast kick and 2 EZ
    4 x 100 w/paddles & buoy with 7/3/5/7 breathing pattern @ 1:40
    -- No, I did 4 x 50 DPS free w/paddles
    50 EZ

    Main sets:

    6 x 25 power kick @ :45
    50 EZ

    7 x 100 w/paddles and fins done as: 25 using paddles as kickboard, 25 6 kick switch, 25 double recovery, 25 catch up free
    -- I did odds as assigned, evens = 25 fast kick (10s) + 75 EZ kick
    1 x 100 EZ

    3 rounds:
    4 x 50 @ 1:10 done as: 25 overkick free + 25 sprint free, :5-7 second break at the 25
    1 x 100 EZ

    I did: R1 = fly w/fins, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace
    R2 = 2 free w/paddles, then got out to use my inhaler
    R3 = breast, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace

    6 x 25 burst to 15m then cruise @ :50
    -- I did 6 x 25 breast dolphin @ 100 pace (16s)
    -- bursting at the end of a long practice seem rather futile to me
    200 EZ

    Total: 3250



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


    I was pretty bushed after that effort and had a big night's sleep. I had planned today as an off today bc Lil Fort has a track meet in Youngstown. My body definitely needs a day off.

    Saw this article on core training on Swimming World: http://www.swimmingworldmagazine.com...core-strength/. That's where I got the idea for the elevated side bridge with hip abduction. I thought this looked pretty easy, but it was not. I also like the eccentric bosu exercise.
  20. Fri Jan 8

    by , January 8th, 2016 at 05:42 PM (Senior Sprinting)
    Yesterday, did Bridge drylands and swam 350 ez

    Today, SCY:
    400 warmup
    20x25 variable sprint (e/f, f/e, build, etc.), a few fly and a few with fins
    50 ez
    50 nb ASAP (1:02)
Page 4 of 48 FirstFirst 1234567814 ... LastLast