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Strength Training and Dryland Workouts

  1. Sun & Mon, April 7-8

    by , April 8th, 2013 at 05:00 PM (The FAF AFAP Digest)
    Sunday Drylands:

    Rc/Scap ex 15 min
    tried Star Trac ab machine, fail, couldn't get it into a good position
    straight leg hip flexion, 30 x 3 x 8 each leg
    low row, 90 x 4 x 8
    adductors, 100 x 3 x 8
    abductors, 120 x 3 x 8
    tricep press, 70 x 3 x 8
    flutter kicks on bosu, 2 x 100
    seated twists w/30 lb DB, 3 x 25
    twists on cable machine w/yoga ball, 40 x 2 x 15 each side
    med ball slams in squash court, 10 x 50 various
    foam rolling/streching, 15 min
    skipped plyos bc of knee

    Monday Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles
    odds = front scull @ 1:10
    evens = free, EVF emphasis @ 1:00
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x 25 kick w/fins @ :45
    odds = AFAP (11s)
    evens = EZ
    100 EZ

    Did workout #1A from the HIT forum. Had planned on workout #1, but just wasn't up for it today.

    1 x 50 @ 100 pace @ 1:00 (fly, 25 high)
    2 x 50 EZ @ 1:00

    2 x 50 @ 100 pace @ 1:30 (back, 26)
    4 x 50 EZ @ 1:00

    3 x 50 @ 100 pace @ 2:00 (breast, 29)
    6 x 50 EZ

    4 x 50 @ 100 pace @ 2:30 (free w/agility paddles, 25)
    8 x 50 EZ

    Total: 3100


    Whew, I was tired today. I had a busy weekend with long drives back and forth to Pittsburgh, work on renovations, poor sleep, etc. Didn't feel up to much today, though doing 100 pace work is important too. The really super fabulous news is that our VA house, aka The Compound where Jimby squats, is under contract. We had almost a full price offer right after our very well attended open house on Sunday. Relief! We love our house, but as a Victorian painted lady it sort of sticks out amidst all the center hall colonials that abound. They will inherit our summer league pool/racquet membership after we move, and our team will be glad that they are a family of swimmers.
  2. Refreshing morning swim

    Last night I went to my first (indoor) rowing class since summer. I had been wanting to resume these workouts ever since I returned to the city in early March, but I had to wait a bit while a foot injury healed sufficiently that the pushoff from the pedals wasn’t aggravating it. (It’s an old injury, to the joint connecting my big toe to my foot, and I had hurt it again at a trampoline session in late January.) My goal last night was simply to reacquaint myself with rowing form and make it through 45 minutes of class, and I did that. After some warm-up and half- and quarter-rows for form work, we did some power tens (series of 10 strokes fast—my fastest got down to 1:55), then the following set:

    5 x (2 minutes fast, 1 minute easy) [descended these from 2:27 to 2:11)

    2 minute rest / stretch
    At this point I thought the workout was about done. We had 6 minutes left, and we usually spend the last few minutes of class warming down and stretching. But, nope, the instructor decided he wanted to do the above set again. Since we had time for only 2 rounds, we did 3:

    3 x (2 minutes fast, 1 minute easy) [descended from 2:28 to 2:11)

    It was nice to be back rowing—I’m hoping to add this to my weekly schedule on a regular basis.

    This morning I swam at the Y with a friend. The pool was crowded when I got there, and we had to get the duo swimming in the fast lane to agree to circle with us. (Who takes “Would you mind circling?” as an actual question, anyway?) They left after a few laps, though, and we had the lane to ourselves for most of the workout. Here’s what I did:

    750 warmup (400s, 200k, 200 pull)

    4 x 75 FR k/d/s @ 1:30
    4 x 150 FR/BK/FR desc. @ 2:30 [2:15 > 1:58]

    5 x 500s with traveling backstroke
    1st 500 = FR except 1st and 10th 50s are back
    2nd 500 = FR except 2nd and 9th 50s are back
    3rd 500 = FR except 3rd and 8th 50s are back

    250 warmdown + play

    The pool was a good temp this morning—I even got a bit chilled when I was swimming at warmdown pace. Luckily there’s a sauna and steam room at this pool, and I made good use of them post-swim today. Weights this afternoon and ballet class tonight made for a full day of exercise. I'm definitely looking forward to a massage tomorrow!
  3. Monday Double, April 1

    by , April 1st, 2013 at 06:32 PM (The FAF AFAP Digest)

    RC/scap ex, 10 min
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    russian twists on incline bench w/25 lb plate, 3 x 25
    explosive glute isolator, 50 x 2 each leg
    extreme angle iso squat w/30 lb DB, 4:00
    total ab machine, 120 x 3 x 15
    resisted track start jumps, 40 x 2 x 10
    low row negatives, 70 x 3 x 8
    med ball slams, 2 x 10
    power wheel roll outs, 2 x 15
    long arm crunches, 2 x 50
    foam rolling, 5:00


    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    5 x 50 scull @ :15 RI
    5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00
    50 EZ
    2 x (10 x 25 fly @ 100ish pace @ :40 + 100 EZ)
    -- 15 m UW for hypoxic emphasis
    5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00
    50 EZ

    Total: 2400


    Got in a double today. The swim was mostly hypoxic/technique oriented, though the 2 x 25 fly weren't slow.

    Interview with Swimming World, part of the April Masters Monday series: I should have said training solo can sometimes suck!

    Updated April 1st, 2013 at 06:39 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  4. In my Easter bonnet

    This morning I enjoyed a short solo swim at the Y. The pool seemed to have more than its share of grumpy clueless lap swimmers today—there were several mild arguments, and once I looked over to see some woman wagging her finger at the lifeguard, who was trying to restore order to the slow lane. But happily the fast lane was a model of friendly cooperation for the duration of my swim, with the two guys I shared with (one during warmup, the other during warmdown) being competent and willing circlers. Here’s what I did:

    1000 warmup (400s, 200 rev. IM kick, 200 pull, 200 IM drill/swim by 25)

    8 x 75 (25 kick, 25 build, 25 AFAP) @ :45 RI, 2 of each stroke

    400 warmdown + play

    Sprints felt good.

    Afterwards I went upstairs for weights and stretching. I’m stoked to be seeing some progress in the weight room--here’s where I am on my currently (all the sets of less than 6 were done until failure, except for bench press where I’m aiming for 10/8/6):

    Military press 1 set of 12 @ 15-lbs, 1 set of 6 @ 17.5 pounds
    Butterfly 1 set of 12 @ 12.5, 1 set of 7 @ 15
    Bicep curls, 1 set of 12 @ 15, 1 set of 5 (right) / 6 (left) @ 15
    Single arm rows: 2 sets of 12 @ 17.5
    Forward/sidewards/rear deltoid raises: 2 sets of 12 @ 7.5 lbs
    Lat pull-downs (on machine): 2 sets of 12 @ 65
    Bench press: 12 @ 45 (warmup + form check), 10 @ 55, 8 @ 60, 5 @ 65

    Bench press stabilization: 2 sets of 30 @ 30 lbs
    Lat/scapular stabilization: 2 sets of 40 @ 40 lbs
    Wrist curlicues: with 3-lb weights

    . . . because if not today, when?
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  5. Ouch! Thursday, March 28

    by , March 28th, 2013 at 06:38 PM (The FAF AFAP Digest)
    Drylands in Primitive Gym:

    low row, 80 x 4 x 8
    leg extensions, 60 x 4 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    goblet squats, 45 x 3 x 12
    Lunges w/20 lb DBs, 2 x 15
    Seated twisters w/25 lb DB, 3 x 25
    long arm crunches, 2 x 50
    Crunches on you ball w/feet on wall, 3 x 15
    alternating hammers w/15 lb DBs, 3 x 25
    RC/scapular, 10 m


    1000 EZ in hotel pool


    Got in the workout before my crash landing today. I was body surfing and must have caught the wave wrong (or it was too powerful). I got flipped and slammed, really hard, into the ocean floor on the mid back right side. Wow, it hurt. Not sure I could have done any free today after that. Immediately gulped 4 Advil and plan to stay on that diet for a couple days. When it happened, I remember thinking "at least it wasn't my shoulder." I'm somewhat worried that I may have bruised some ribs.

    One more day in paradise!

    Updated March 28th, 2013 at 06:55 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. In Barbados, Sunday & Monday, March 24-25

    by , March 25th, 2013 at 04:46 PM (The FAF AFAP Digest)

    RC/scapula, 10 min
    Wide grip lat pulldowns, 70 x 3 x 8
    leg extensions, 60 x 3 x 8
    low row, 70 x 3 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    long arm crunches, 2 x 50
    incline crunches w/25 lb DB, 2 x 15
    knee tuck jumps, 2 x 10
    bunny hops over bench, 25

    swim @ hotel pool

    300 EZ
    8 x 25 burst + cruise
    50 EZ
    5 x 50 AFAP breast + 50 EZ
    50 EZ
    5 x 25 AFAP free + 25 EZ
    50 EZ

    Swim/LCM @ Barbados Aquatic Center

    600 various
    8 x 25 UW + 25 EZ
    50 EZ
    5 x 30 burst + cruise
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    100 AFAP backstroke kick
    100 EZ
    100 scull w/paddles
    -- got out to reapply sunscreen
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    50 EZ
    100 scull w/paddles
    4 x 50 free @ 200 pace w/paddles
    50 EZ

    Total: 2650


    Yesterday, I hit the gym for a short workout and took a dip in the hotel pool. The gym is quite primitive in terms of weights, but I made do. The pool is approx 20-25 yards long.

    Today, our whole crew ventured out to Bridgetown. With no GPS and actual address it was, er, rather challenging to find the long course pool. Having no sense of direction, I would never have found it myself. And driving on the left side of the road is no easy task! A masters swimmer was running the place, and gave me a Team Barbados t shirt. Apparently, the Red Tide team was here two weeks ago. The pool felt very very long. Long course 50s are like 75s for me, stroke count wise. Between my am romp in the ocean and long course swim, Im bushed. Fortunately, the view from our deck is stunning. Despite constant reapplication of sunscreen my face is somewhat burned.

    I may not workout tomorrow. We're on a catamaran/snorkeling expedition. .

    Updated March 25th, 2013 at 06:11 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  7. Dive Clinic

    Yesterday I drove up to West Point for a springboard diving clinic. I wasn’t sure quite what to expect—I had learned about the clinic through an email sent out by my TNYA diving coach, but none of my teammates were going (many are attending to our upcoming week-long swim/diving camp in Fort Lauderdale, the lucky ducks). I had explained to the organizers that I was a beginning masters diver, and they had let me know that I would be very welcome. An email to participants on Friday mentioned that there would be a broad mix of abilities and ages. It turned out that I was the only masters, and I was a little self-conscious in the beginning about being both the oldest and the least experienced diver, but that quickly disappeared as we all got to work on improving and learning new skills. I’m kind of glad I didn’t know ahead of time that I would be the only adult, because that might have discouraged me from participating in what turned out to be a great experience.

    Coach Ron and his assistant Melissa first had the 10 of us sit in a circle and introduce ourselves, giving our names and few other tidbits of personal info (it had been a long time since I thought about what my favorite color was—I chose turquoise). Then after a bit of dryland we got to work on jumping technique—first on land, then off of springboards that were placed in front of big soft mats, then on the trampoline, then finally off a 1m platform and 1 and 3m boards into the pool. We then started working lineups into the pool, while Ron worked with individuals at the boards-with-mats setup, this time strapping us into harnesses and working on actual dives. The chance to work on the ropes was one of the things that attracted me to the clinic, as we don’t have that kind of set-up at our regular practice pool.

    When my turn came to work in the harness, I worked on my inward dive some (key: through arms down center of body before tucking, not to sides like I’m doing a butterfly stroke). Then we moved on to forward one-and-a-half’s. This was what I was really looking forward to working on while in the belt, as I’ve never experienced the sensation of doing more than a single flip in the air. Ron corrected some things with my flipping technique, then I did some 1½s, with him signaling me when to kick out of my tuck. After a few, I went directly to the 1m board and did the same thing, not roped in. I was able to complete the required rotations and go in headfirst, but without being in a very good diving position. I was told we’d return to those once I practiced some line-ups.

    So I did some line-ups and easy dives off the 1m, then was told to try my back dive off the 3m. I’d never done this before, but Ron’s philosophy seems to be that once you’ve done something successfully off the 1m, you should immediately go do it off the 3. So I climbed up onto the higher board, did my back-approach-arm-swinging-and oscillation routine, paused, then did the tiniest of hops off the board into a back dive. Luckily I landed it ok. I was sent back up to do it with more conviction, and after a few more tries got comfortable with the notion of doing a back dive from the greater height. Woohoo! That had just doubled the number of dives I can do off the 3m.

    But I wasn’t yet done. I came back down to the 1m to try my forward 1½ again, this time with a two-step approach (I had been just jumping from the end of the board before). With the more height that gave me I could complete the rotation and do a semblance of a dive position into the water. I did several of these until I felt comfortable with them, and was feeling proud that I would have a new dive to show off to my coach and teammates at the next practice.

    I should have seen what was coming next, but somehow I didn’t. When I exited the pool after my fifth attempt, Ron told me to go do it off the 3m. I stood there slack-jawed for a moment, until he told me again. I started climbing up the ladder, not sure if my shaking legs would carry me up. I was still in shock that I was being asked to do this, and reminded myself that I was after all a grown-up, and didn’t really have to do anything that I didn’t want to do. But with that thought came the realization that this was something I wanted to do—maybe not today, but eventually. But opportunities don’t always come about exactly when you want them, and the chance to try this skill was being offered here, now. I stepped up into position, ready to try. Ron told me to dive with conviction, just the way I had done it off the 1m. I took a deep breath, did my approach, and flung myself into the air.

    You know how at swim meets there always seems to be an octogenarian butterflyer who can barely get her arms out the water on each recovery, and who takes many painful minutes to complete a 50? And how by the middle of the second lap the whole pool is mesmerized by the struggle, and bursts into applause once that final stroke is taken? Well, on Saturday, that applause was for me, given by my young clinic-mates when I completed my first 1½ off the high board. And reader, I relished it.

    I did a few more of those dives, gaining confidence with each and getting a better sense of my bearings in the air. And I realized that, much as I hated to admit it, the dive was actually easier from the 3 than from the lower board—I had more time in the air to complete the dive, and enjoy it. It makes me look forward to learning more dives off the 3, and maybe even working up a competition dive list at that height as well.

    In the showers I was literally shaking from the adrenaline rush of the dives, but beaming from all the new skills I’d learned. I had a beautiful drive back to the city, and can’t wait to try some of this stuff again at diving practice on Thursday.

    And, since this is nominally a swimming blog, here’s the short workout I did at the Y today.

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s)

    4x through
    100 FR @ 1:30
    50 K @ 1:00
    100 IM @ 1:45
    50 K @ 1:00
    [Kicks were IM order + reverse IM order. I had planned to do all the 100s on 1:30, but I just didn’t have any fast IMs in me today.]

    300 warmdown + play

    My set today used to be my go-to set years ago whenever I swam alone, and I enjoyed revisiting it today. Unsurprisingly, I was very sore today, and felt tight in the water—my triceps especially are feeling it, I think from too many times of failing to get into a full locked-out dive position before I hit the water yesterday. The swimming felt good though and loosened me up a little, as did the post-swim steam and stretch.
  8. Short solo workout

    This morning I did weights and a short swim at the Y. This is my third week back doing weights; I used the initial 2 weeks as an easy getting-back-into-this period where I started very easy and lifted progressively more weight, doing 2 sets of 15 reps of each exercise. Now I am aiming to do 2 x 12 reps at each new weight for two sessions in a row. Once I am able to do that, I’ll increase the weight on the second round and lift until failure or 12 reps, whichever comes first. Once I can do one round of 12, I try to do two at the next session, and so on and so forth. (There are a few exceptions, like the scapular stabilization stuff, where my goal is to do lots of reps of little weight, and bench press, where I do fewer reps of bigger weights.) My plan right now is to do this for 3 weeks, have a week where I do something lighter or different, then repeat.

    I have a routine that I’m pretty happy with for the arm weights; for legs, I’m still figuring out what I want to do. Diving and ballet already leave me sore for several days each week, and I mostly do just lunges on days when I’m at the gym and don’t have one of those activities scheduled. Today I saw no need to pre-sore my legs before tonight’s diving session, so I just stuck to arms. Here’s what I did—all exercises are with dumbbells unless indicated:

    Military press 2 sets of 12 @ 15-lbs

    Butterfly 2 sets of 12 @ 12.5 (increase weight next session)

    Bicep curls, 1 set of 12 @ 12.5, 1 set of 10 @ 15

    Single arm rows: 2 sets of 12 @ 15 (increase weight next session)

    Forward/sidewards/rear deltoid raises: 2 sets of 12 @ 6 lbs (increase next session)

    Wrist curlicues: with 3-lb weights, rotating wrists (both direction) until current song on sound system stops or I get completely bored

    Lat pull-downs (on Nautilus-era machine): 2 sets of 12 @ 60 (increase next session)

    Lat scapular stabilization (basically the first part of the lat pull-down, keeping arms straight and drawing shoulder blades together—weights move about 3 inches): 2 sets of 40 @ 40 lbs

    Bench press: 12 @ 45 (warmup + form check); 10 @ 50, 8 @ 55, 6 @ 60

    Bench press stabilization (pushing bar up as far as it will go with straight arms, bar moves just a few inches): 2 sets of 20 @ 45 lbs [probably should hunt me up a bar that weighs less for these, or just use individual dummbbells—goal is 2 sets of 40]

    Afterwards I skipped the abs—we’ll do plenty of drylands tonight—and did a quick 10-minute stretch before hopping in the pool for the following:

    1000 scy warmup (400s, 200k, 200p, 200d/s)

    Pie of IM
    8 x 25 @ :30, 2 of each stroke IM order, odds pretty, evens sprint
    7 x 50 kick IM pieces @ 1:00 (FL, FL/BK, BK, BK/BR, BR, BR/FR)
    6 x 75 IM pieces @ 1:25, done build/fast/easy by 25s (fl/fl/bk, fl/bk/bk, bk/bk/br, bk/br/br, br/br/fr, br/fr/fr)
    5 x 100 IM pieces @ 1:45, steady pace throughout

    200 warmdown + play

    That was it!

    My main key at diving tonight is to keep my eyes open longer and learn to visually spot my entrances. I have long had a fear of opening my eyes underwater—I think as a kid it was drilled into me that if I lost a contact while swimming I would bring financial ruin upon my family, not that I had ever been that keen on putting my face in the water anyway. (There was a reason I stuck to backstroke!) It took me several years of playing polo as an adult to discover that water could get into my eyes with absolutely no ill effects (ok, some blurriness and redness, but the contacts stayed in and my eyeballs didn’t explode). Last week, I realized that despite my coaches’ instructions about what visual cues to use to time particular movements during dives, I was shutting my eyes tight as soon as I went off the board and just relying on hope and my internal gyroscope to make things end up ok. That worked well enough until I tried doing a simple twist—rotating in two directions took away my sense of where I was in the air. So tonight—eyes wide open, until just before I enter the water!
  9. Tuesday, March 18

    by , March 19th, 2013 at 06:47 PM (The FAF AFAP Digest)

    RC ex, 15 min
    explosive leg press, 190 x 3 x 15
    straight single arm pulldown on cable machine, 30-35 x 2 x 15
    straight leg hip flexion, 30 x 2 x 12 each leg
    bicep curls, 30 x 3 x 12
    power wheel roll outs, 2 x 15
    russian twists w/25 lb plate, 25
    lower back machine, 120 x 2 x 15
    med ball slams, 10
    knee tuck jumps, 10
    extreme angle iso squat w/20 lb kettleball, 5:00
    leg abductor, 130 x 3 x 6
    5 min foam rolling


    600 various
    8 x 50 @ :10 RI
    odds = scull
    evens = caterpillar fly drill
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x through with agility paddles & fins:
    100 smooth free or back @ 1:45
    50 EZ kick @ :45
    50 EZ

    Total: 1950


    Not sure I listed all the drylands. No iphone with me. It's been a rough day: hit and run at the grocery store with my car (thanks buddy, $1000 deductible), Durango making rumbling noises and in shop with a $2000+ hit and my iphone went dead and couldn't be resuscitated. Fortunately, I have apple care and got a new one. But the cars ... I hate people who smash up your car and don't leave a number and insurance info.

    On the upside, vacation in 4 days!!!
  10. Sat. Double, March 9

    by , March 9th, 2013 at 06:12 PM (The FAF AFAP Digest)

    RC/scap ex, 10 min
    wrist curls, 40 x 3 x 12
    explosive pullovers, 90 x 3 x 12
    russian twists on incline bench w/25 lb weight, 25 x 3 x 25
    overhead squats, 45-50-55 x 8
    rear delt flys, 70 x 3 x 15
    hanging leg raises, 15 -- my elbow didn't hurt during these, cut did after. i like these for strengthening the forearms as well as the abs, but they might be permanently off the agenda for me (like pullups & deadlifts)
    explosive leg press, 195 x 3 x 15
    cable twist w/yoga ball, 45 x 2 x 12 each side
    power wheel roll outs, 2 x 15
    power wheel pike ups, 15
    long arm crunches, 3 x 50

    -- The lower outside part of my left knee has been barking at me slightly, so I skipped plyos.


    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins
    50 EZ

    Main Sets:

    Did an aerobic set from Workout #4 on the HIT forum, using the fastest interval:

    w/fins: (fast = 100 pace)
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast dolphin @ :30
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast dolphin @ :30
    1 x 25 fast free @ :30

    100 EZ

    8 x 50 free w/agility paddles @ 1:00
    50 EZ

    Total: 2500


    Decided to take yesterday off after 7 days in a row. Mr. Fort says he feels sorry for us sprinters having to rest. He takes 1-2 days off a year. I meant to only do a short EZ swim, but the pool was -- shockingly! -- uncrowded for a Saturday afternoon and I had my own lane. Did a quick aerobic set. I am in the abysmal aerobic condition. :-)

    I think I'm going to go to Indy, but not with the highest of expectations. Teen Fort really wants to go and we may not have another chance to go together since she leaves for college (we don't know where) soon. I will have expectations in check as I'm sure my spring break will take another chunk out of my training.

    The psych sheets for Albatross are up. I just glanced at them but saw a couple female NR holders had traveled here for the meet. I also saw that, ack, Teen Fort and I are seeded first and second in the 50 breast. I thought I'd be further down. Ah well, that will help her go fast.

    FINA TT rankings for 2012 SCM are out: I was most happy to get #1 in 50 free -- a surprise! And I really love being faster than the #1 times in 50 back & 50 fly for the 45-49 age group. :-) Very proud of Jimby for grabbing the #1 spot in the 200 free.

    Updated March 9th, 2013 at 07:35 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  11. Week 22 - Thursday weights and swim

    by , March 7th, 2013 at 09:24 PM (After a long rest)
    This was my first dry land in 3 weeks and I felt very sore, but as usual loosened up in the pool.

    3x(10 bench press, 10 incline bench, 10 military press, 10 seated row hands in, 10 seated row hands out, 10 inclined back, 10 x lat pull down hands inside, 10 lag pull down hands outside), 30 seconds between rounds.

    400 with snorkel
    400 swim
    400 pull
    4x100 on 1.15
    4x100 kick with fins on 1.30
    4x50 on 45 Concentrating on DPS holding 30-31
    100 easy
    4x50 on 40 concentrating on streamlined turns holding 30-31
    100 easy
    Total 2600
  12. Narrow Escape, Tues., March 5

    by , March 5th, 2013 at 05:23 PM (The FAF AFAP Digest)

    RC/scap ex, 15 min
    explosive leg press, 195 x 3 x 12
    fast free punch on cable machine, 40 x 3 x 30
    straight leg hip flexion on FM machine, 25 x 1 x 15 each leg, 30 x 2 x 8 each leg
    skull crusher, 50 x 3 x 8
    extreme angle iso squat w/20 lb kettleball, 5:00
    knee tuck jumps, 10
    standing long jumps, 10
    med ball slams, 10
    flutter kicks on bosu,100
    Captains chair leg raises, 2 x 20
    power wheel roll outs, 15
    power wheel pike ups, 15

    Recovery Swim:

    600 various
    8 x 50 w/agility paddles @ :15 RI
    -- 25 scull + 25 alternate free and back
    50 EZ
    8 x 25 back shooters w/MF @ :40
    25 EZ w/board @ :40
    8 x 25 back shooters w/MF @ :35
    25 EZ kick w/board @ :40
    8 x 25 belly shooters w/MF @ :40
    25 EZ kick w/board @ :40
    8 x 25 right side shooters w/MF @ :40
    25 EZ kick w/board
    100 EZ

    Total: 2050


    I had a narrow escape at the pool today. Another kid induced code brown closed the pool, second time in a week. I only had to wait 10 minutes to get in the pool. But if I had come at my regular time intending to do a full workout, I would've been screwed. I spoke with a lifeguard, two instructors and the front desk. They were all shocked at my idea of banning the offending kid/parent for a period of time. It's a kid centric world here in metro DC.

    We're expecting a storm tonight. I really hope the forecasters are wrong. I'd hate the pool to be shut down.

    I had much more energy today. Feel about 90-95% with just a lingering cough and congestion. Glad I got in 800 yards UW.
  13. Saturday, March 3

    by , March 3rd, 2013 at 12:48 PM (The FAF AFAP Digest)

    RC/scapular ex, 15 min
    cable twists w/yoga ball, 45 x 2 x 12 each side
    leg abductor, 130 x 4 x 6
    good mornings, 80 x 4 x 6
    explosive leg press, 190 x 3 x 15
    explosive pullovers, 90 x 3 x 12
    extreme angle iso squat w/15 lb DB, 5:00
    power wheel roll outs, 2 x 20
    captains chair leg raises, 2 x 20
    med ball slams, 10
    altitude drops, 10
    standing long jumps, 10


    Made it to the gym yesterday. I actually woke up today with something resembling my usual energy! I plan to try a swim at the Rec Center around 4:00 pm when the lifeguard sessions should be close to done. I am anticipating a packed pool with Oak Marr closed indefinitely (at least until April, I've heard). I will likely try to go to some team practices in March.

    Going to decide on Indy later this week. Dead even on the pros and cons.

    2014 SCY nationals is too far and outside (CA)
    friends going to Indy
    I get to meet James
    fast pool
    won't be ready to taper for zones in lieu of nats either
    still 7 weeks to nationals with a 3 week taper
    Teen Fort wants to go

    not in shape, missed key month of training
    can't really train hard for 7 weeks in a row with no recovery
    couldn't rest at all for zones
    might interfere with prep for LCM Zones in end of June
    more time to train for LCM Zones
    7 weeks to train is a very short time
    gone for spring break from March 23-30

    Updated March 3rd, 2013 at 02:04 PM by The Fortress

    Strength Training and Dryland Workouts
  14. Tuesday, Feb. 26

    by , February 26th, 2013 at 06:18 PM (The FAF AFAP Digest)

    RC/scapular exercises, 20 min
    explosive leg press, 190 x 3 x 15
    low row negatives, 90 x 3 x 8
    med ball slams 2 x 10
    resisted track start jumps, 10
    explosive glute isolator machine, 40 x 1 x 8 -- got a quad cramp and stopped
    power wheel roll outs, 2 x 15
    leg abductor, 130 x 1 x 6 (forgot other sets, machine was popular today)
    back extensions w/25 lb plate, 2 x 15
    flutter kicks on bosu, 10
    knee tuck jumps, 10


    600 various
    5 x 50 front scull @ :15 RI
    5 x 50 caterpillar fly drill @ :15 RI
    50 EZ kick
    10 x 50 w/agility paddles @ 1:00
    odds = smooth free
    evens = smooth back
    50 EZ
    8 x 25 shooters w/fins @ :45
    100 EZ

    Total: 2000

    Stretching/Foam rolling, 30 min


    Energy is slowly coming back, though I'm still hacking and congested. Just did a recovery swim today after two attempted harder efforts. I'm at 2.5 weeks with no killer HIT workout. February is kind of a disaster. Good thing I am not worried about the FLOG.

    Had to take Lil Fort to the gym to run on the treadmill, so got in some much needed stretching and foam rolling.

    OakMarr is now closed indefinitely. They can't locate the leak. This development basically eliminates lap swimming at night at SpringHill as the USS teams move there.

    Livestrong and the possible negative effects of energy drinks:
  15. Sat., Feb. 23

    by , February 23rd, 2013 at 03:36 PM (The FAF AFAP Digest)

    RC/scapular, 20 min
    extreme angle iso squat w/10 lb DB, 5:00
    leg abductor, 120 x 4 x 6
    low row, 90 x 3 x 8
    good mornings, 75 x 4 x 8
    super pullover, 110 x 3 x 8
    explosive leg press, 190 x 3 x 15
    total ab machine, 130 x 3 x 8
    captains chair leg raises, 2 x 230
    power wheel roll outs, 2 x 15
    long arm crunches, 50
    altitude drops, 2 x 5 -- no one seems to like watching me do these. today, a bodybuilder type told me I was wrecking my knees

    15 minutes stretch/foam roll


    Went to the gym for the first time in 2 weeks and dragged myself through this workout. I am still quite under the weather. I took yesterday off to try to speed things along, but woke up with no energy. I haven't been sick this long in years. Really need to get back on the HIT train ...

    I heard a rumor that Speedo went to a Mason practice after two months out of the pool. Teen Fort says he's still fast even when he doesn't train. And he says he will sign up for Albatross.
  16. Sat., Feb. 8

    by , February 9th, 2013 at 04:51 PM (The FAF AFAP Digest)

    RC/scapular ex, 20 min
    extreme angle iso squat w/15 lb kettleball, 5:00
    low row negatives, 80 x 3 x 8
    power squats, 180 x 3 x 8
    leg abductor, 130 x 3 x 6
    total ab machine, 120 x 3 x 15
    explosive glute isolator machine, 40 x 1 x 8 each leg (forgot to do other sets)
    bicep curl, 50 x 2 x 8
    flutter kicks on bosu w/ankle weights, 100
    captains chair leg raises w/ankle weights, 2 x 15
    power wheel roll outs, 2 x 15
    standing long jumps, 10
    knee tuck jumps w/ankle weights, 2 x 10
    long arm crunches, 50

    Foam rolling/stretching, 20 min


    I'm very excited about my SCM rankings: I got in all 9 sprint events for the first time ever! I hope to replicate that in yards this year; we'll see if I fit everything in.

    I was looking ahead at events at Nats. Three of the events I wanted to swim are on day three. That won't work for me. So it looks like I'll be swimming the 50 breast on Friday. Sunday is 100 back/50 free/100 fly. Should I swim 50 free or 100 fly? I'm leaning toward 50 free, which means I'd have to swim 100 fly at Zones untapered. At least I won't be fighting the triathletes for that event.

    Teen Fort is off to watch Ledecky and Congor at Metro Champs. Wish I could watch, but Lil Fort has a soccer game.

    Updated February 9th, 2013 at 07:29 PM by The Fortress

    Strength Training and Dryland Workouts
  17. Wed. Double, Feb. 6

    by , February 6th, 2013 at 05:25 PM (The FAF AFAP Digest)

    RC/scapular ex, 15 min
    extreme angle iso squat w/10 lb DB, 5:00
    explosive free push press on cable machine, 40 x 3 x 40
    leg abductors, 130 x 3 x 6
    power wheel roll outs, 3 x 15
    flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder
    standing long jumps, 10
    resisted track start jumps on cable machine, 50 x 1 x 10
    explosive leg press, 195 x 3 x 15
    med ball slams, 2 x 10


    600 various
    4 x 25 shooters w/fins @ :40
    50 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin, 4 fast hands
    100 EZ

    3 x (broken AFAP 100 w/fins + 300 EZ)
    -- 10 second break @ each 25
    1 = back, 48
    2 = free w/sm agility paddles & 100 breathing pattern, 47
    3 = evil w/sm agility paddles, 56 flat
    -- the paddles make the push offs/streamline slower, but I liked them on evil for power

    Total: 2250


    Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday.

    Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha

    Updated February 6th, 2013 at 05:50 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Week 18 - Tuesday weights

    by , February 5th, 2013 at 09:16 PM (After a long rest)
    I felt really tired today. No stiffness just beat.

    5 non stop circuits x 10 x (bench press, inclined bench, military press, seated row inside hands, seated row outside hands, lat pull down hands inside, lat pull downs hands outside, back extension machine)

    500 swim with snorkel
    500 pull with snorkel
    5x100 pull
    10x50 swim with snorkel
    Total 2000
  19. Thursday, Jan. 31

    by , January 31st, 2013 at 08:15 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    5 x (25 front scull + 25 DPS free) w/agility paddles @ :15 RI
    50 RZ
    5 x 50 caterpillar fly drill w/agility paddles @ 1:10
    50 EZ
    12 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    6 x 50 burst + cruise @ 1:15
    75 EZ

    2 x (25 AFAP back from blocks + 75 EZ) @ 3:00
    75 EZ

    1 x 50 AFAP breast from a dive, break :10 @ 25 (:33)
    150 EZ

    4 x (25 breast w/fins AFAP + 75 EZ) @ 3:00
    -- noodler joined lane despite plenty of other lanes with other noodlers, so I opted for breast
    100 EZ

    Total: 2900 -- I forgot something, can't remember what


    Took Lil Fort to the gym and worked out while she was there. I skipped the weights until after the meet and did core work. Yesterday's recovery workout did not really revivify me, so maybe it was a good thing anyway.

    RC/scapular ex, 20 min

    2 x through:
    captains chair leg raises, 20
    long arm crunches, 50
    flutter kicks on bosu, 100
    power wheel roll outs, 15
    plate swings, 10

    stretching & foam rolling, 20 min


    My only concession to this weekend's meet is to take it easy tomorrow. I can't remember a meet where I've had so little rest. But I'm treating it like a speed workout. I did email the meet director and ask about split requests for manual timing. He told me it was no problem and that the rule book actually requires that they have the ability to provide splits. They'll even have split requests on hand! So I will do the 100 evil in the 200 evil. This will probably be much less amusing than watching me swim a 200 evil. When I did a couple in practice yesterday, even though I was cruising, my heart rate was up from the UWs.
  20. Monday, Jan. 28

    by , January 28th, 2013 at 09:53 PM (The FAF AFAP Digest)

    RC/Scapular ex, 15 min
    explosive leg press, 190 x 3 x 15
    explosive super pullover, 100 x 3 x 12
    good mornings, 85 x 4 x 8
    leg abductor, 130 x 4 x 6
    cable twist w/yoga ball, 50 x 2 x 12 each side
    wrist curls, 65 x 4 x 12
    power wheel pike ups, 2 x 12
    long arm crunches, 2 x 50
    extreme angle iso squat w/6lb DB, 5:00

    Bike, 20 min


    The girls were off school today, so I didn't have time for a recovery swim.

    In case I feel motivated this weekend, I signed up for the Tropical Splash meet this Sunday. :O I haven't swum at this meet in years. It has an early start and the pool is not great. But I'm going to cruise in late and swim mostly in the second half of the meet. 50 fly/50 evil//200 evil. No touchpads = no backstroke for me. At least one split request of course. Not going to rest at all.

    Updated January 29th, 2013 at 11:49 AM by The Fortress

    Strength Training and Dryland Workouts , Spinning
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