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Strength Training and Dryland Workouts

  1. Channeling Chowmi, Tues., Sept. 24

    by , September 24th, 2013 at 05:17 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 10:08 PM by The Fortress

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

    by , September 21st, 2013 at 12:17 AM (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* ...
  3. 399.89 miles...

    by , September 19th, 2013 at 10:50 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.
  4. Blocks! Sept 18-19

    by , September 19th, 2013 at 05:23 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 06:37 PM by The Fortress

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

    by , September 14th, 2013 at 08:30 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.
  6. Tuesday, Sept. 3

    by , September 4th, 2013 at 04:32 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
  7. Aug 22-26

    by , August 27th, 2013 at 01:08 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 01:24 PM by The Fortress

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

    by , August 15th, 2013 at 07:20 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.
  9. Aug 13-14

    by , August 14th, 2013 at 05:54 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 11:48 AM by The Fortress

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

    by , August 9th, 2013 at 11:56 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!
  11. Aug 6-7

    by , August 8th, 2013 at 11:43 AM (The FAF AFAP Digest)
    Wednesday:

    RC ex, 15 min
    hammers w/10 lb DBs, 3 x 20
    goblet squats w/10 lb DB, 3 x 15

    spin, 60 min (while catching up on Breaking Bad to prep for season premiere)


    Thursday: Swim/SCY @ Sewickley Masters

    Warm up:

    400
    12 x (25 drill + 25 swim) @ :55
    4 x 50 kick @ 1:00 (did backstroke)
    4 x 50, UW 2/3 length @ 1:15
    masters minute

    Main Sets:

    4 x 100 stroke, sprint first 25 @ 2:00
    masters minute
    ?? I think there was a set here that I forgot
    16 x 25 @ 1:00
    odds = burst SDK + cruise
    evens = AFAP
    masters minute
    5 x (25 AFAP kick + 25 EZ) @ 1:30
    100 EZ

    Total: 2550+


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

    More of a sprinty practice and I am tired from it! I'm also still sleeping like poo. But I finally have my house to myself -- renovators gone! Though I am having guests for the weekend.
  12. Wed Jul 31st, 2013 SCY

    by , July 31st, 2013 at 11:53 AM (Ande's Swimming Blog)
    Wed Jul 29 2013 SCY
    Nats are 8 days away, I leave next Wed


    Swam yesterday and lifted


    Chris Coached SCY
    6:00 - 7:30 dove in around 6:20
    swam with Jim & Tyler
    beside Bess, Tyler Todd Chris, Gull, & Taylor

    Lifted yesterday
    Swam Tuesday

    Warm up
    swam 10 or 15 min easy, fr, bk & a little BR

    Main Set

    8 x 50 on 1:00

    (jim did a broken 200 IM)
    I got out and played 6 square with the kids then got back in in the last 4 minutes

    4 x 25 (15 fast 10 easy )


    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
  13. July 16-17

    by , July 17th, 2013 at 06:13 PM (The FAF AFAP Digest)
    Tuesday:

    5-6 hours of packing, then

    RC ex
    3 x 15 power wheel rollouts
    3 x 15 goblet squats
    75 minute spin on bike

    Wednesday:

    4-5 hours of packing, then

    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :40
    05 EZ

    Main sets:

    3 x (5 x 50 free w/paddles & fins, descend to 100 pace + 50 EZ) @ 1:00
    -- descended to 25 highs
    100 EZ

    2 x (10 x 50 burst + cruise w/fins + 100 EZ) @ 1:00
    R1 = dolphin kick on back
    R2 = dolphin kick w/board
    50 EZ

    Total: 3350


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

    I need a flog category for packing! I am still very unfocused on swimming, but hopefully am in the pool enough to keep decent feel. Tomorrow, the movers are coming to pack up the rest of the house -- mostly the garage and kitchen. Then Mr. Fort is handling the move in in Pittsburgh on Friday while I stay here with the girls for weekend. They both have their last dual meet of their summer league career. (Lil Fort is not swimming in Pittsburgh).

    Off to a belated birthday dinner with a friend!
  14. July 6-8

    by , July 8th, 2013 at 11:22 PM (The FAF AFAP Digest)


    Saturday:
    off

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

    Sunday:

    Had to take Lil Fort to the gym for a long run on the treadmill since it was ungodly hot.

    Core Work:

    external rotators
    back extensions w/plate, 25 x 2 x 15
    captains chair leg raises, 3 x 15
    power wheel roll outs, 2 x 15
    leg abductors, 110 x 3 x 6
    total ab machine, 100 x 2 x 15

    Ellipse, 40 min

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

    Monday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 DPK back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40-:45
    50 EZ
    4 x 50 scull w/agility paddles @ 1:10

    Main Sets:

    4 x (4 x 50 descend + 50 EZ) @ 1:00 w/fins & paddles
    R1 = free, descend to 100 pace (25)
    R2 = dolphin kick on back, under first 15 m
    -- crashed on the bottom the first one bc I was only in 7 foot deep water and had to adjust
    R3 = free, descend to 100 pace (25)
    R4 = dolphin kick on back, UW first 15 m

    Total: 2300

    INTERRUPTION: KICK POOP CLOSED THE POOL AGAIN!!!

    I cannot tell you how ticked off about this I am. I was having a good workout and had planned on 1500 more. I went to SpringHIll because I had a dentist appt in the area. But the kiddie campers did me in again. I think they need someone to supervise them. Needless to say, it was another free session for me. But I have so little time to work out right now, that this was a disaster. I'm going to drive to Oak Marr tomorrow and hope for better luck. It apparently is best to arrive at 3:30 when the camper are gone (well, assuming they haven't closed the pool for a hour at 3:25). But I often can't go that late. Today, I had a summer league meet. If I have this same problem swimming in Pittsburgh, I swear I will sign up for a class at U of Pitt just so I can use their pool.
  15. Tues & Wed. July 2-3

    by , July 3rd, 2013 at 06:09 PM (The FAF AFAP Digest)
    Tuesday

    Bike, 45 min


    Wed Double:

    Drylands:

    RC/scap ex, 15 min
    power wheel roll outs, 3 x 15
    explosive punch on cable machine, 30 x 3 x 30
    leg abductor, 100 x 3 x 8
    explosive leg press, 150 x x 15, 170 x 2 x 10
    cable twist w/yoga ball, 35 x 2 x 12 each side
    overhead squats, 45 x 2 x 8
    med ball slams, 10
    knee tuck jumps, 10
    altitude drops 5
    fast ropes, 2 x :30


    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = caterpillar fly drill

    Main Sets:

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

    8 x 25 burst + cruise, fast hand drills @ 1:00
    100 EZ

    3 x (8 x 50) w/fins & agility paddles @ :50 + 50 EZ @ 1:00
    R1 = free (30-31s)
    R2 = kick (31-32s)
    R3 = free (28-29) -- yes, this is me trying on an aerobic set

    100 EZ

    Total: 3050


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

    I was busy all day yesterday and didn't hop on my bike for a quick spin until almost 9:30. Made up for it today. Was very happy that the water temp at SpringHill was back to 83-84 instead of 85-86. Maybe a non-noodler complained for a change! Tomorrow is busy again. Lil Fort has a 8K race and Teen Fort has the 4th of July relays. This meet is an annual meet between the six summer league teams in my town. They do all relays -- free, all 4 strokes, medley and mixed relays. Much fun, Lil Fort is a tad ticked that she is missing it. She is, of course, not very happy about moving and is trying to cram as much fun as she can in this summer. Now, I am off to dinner with friends!
  16. Wed., June 26

    by , June 26th, 2013 at 05:52 PM (The FAF AFAP Digest)
    1. Drylands Lite:


    RC ex, 10 min
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 15
    flutter kicks on bosu, 2 x 100
    leg abductor, 90 x 3 x 8
    low row, 70 x 2 x 8
    overhead squats, 45 x 2 x 8

    Bike, 45 min


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

    I am recovered from the nasty cold that blighted my Zones meet! I took a couple days off to recover and catch up on life. I decided to hit the gym today for some stress release. I'll likely stay out of the pool the rest of the week. I must say it's a tremendous relief not having to worry about being in top form anymore. The last few weeks before Zones it was difficult to concentrate on swimming. I watched my 50 free and 50 back vids that Patrick kindly posted. I was really struggling the last 10-15 meters in both. I would guess that most of this was due to the effects of the summer cold. I had thought that doing lots of AFAP 50s in practice would be sufficient for fast 50s in a meet. But I'm not entirely sure this is correct. Or maybe anyone would look bad when racing next to speedy Erika Braun and Ruth Nichols! Erika set the NR in the 50 back in that heat.

    Here's the 50 back vid:

    I looked perilously close to the 15 meter mark. Patrick correctly comments on the issues I had moving too close to the lane line and the long glide at the finish.

    Updated June 26th, 2013 at 06:07 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  17. Wed., May 22

    by , May 22nd, 2013 at 05:22 PM (The FAF AFAP Digest)
    Drylands Lite:

    RC/scap ex, 20 min (did 15 min last night too)
    power wheel roll outs, 2 x 15
    back extensions w/plate, 25 x 2 x 15
    flutter kicks on bosu, 100
    captains chair leg raises, 25
    knee tuck jumps, 10
    resisted track start jumps, 35 x 1 x 10
    explosive leg press, 150 x 1 x 15
    med ball slams w/15 lb ball, 10
    foam rolling/stretching, 20 min


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

    Did drylands lite today -- just some core work and explosive stuff. I had intended to get to the pool, but ran out of time. Tomorrow, back to long course!
  18. Super Plyo Wednesday!

    by , May 22nd, 2013 at 05:22 PM (The Labours of SwimStud)
    Swam 3000 SCY this am details on Fort's HIT forum. Workout #3
    I did the 5 x 100 set as BR and then FR with fins.

    PM Drylands:
    I do a super set of plyo-intensive stuff, 4 times through, minimal rest between stations:

    • 1 x 8 pull ups/chin ups (2 rounds pulls/2 rounds chins)
    • 1 x 10 box jumps
    • 1 x 15 plyo press ups (with a clap)
    • 1 x 10 star-jump burpees ( i take my hands up beyond star-jump to a streamline position)
    • 1 x 10 med ball squats
    • 1 x 10-15 med ball press throws--think BR recovery
    • 1 x 10-15 med ball pullovers--aggressive motion from overhead to arms infront of torso (guys, keep hold of the ball if you do this one)


    Take a minute between rounds. To let your HR come down,take a sip of water, and ask yourself exactly why you decided to do this set

    Finished off with little extra ab work. 1min plank, 20 crucnches, 10 reverse crunches, 10 pelvic raises (engage your core don't use your thighs).

    I AM DEAD.

    Updated May 22nd, 2013 at 05:28 PM by SwimStud

    Categories
    Strength Training and Dryland Workouts
  19. Thursday, May 16

    by , May 16th, 2013 at 04:42 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 15 min
    russian twist on incline w/25 lb plate, 2 x 25
    leg abductors, 100 x 3 x 8
    overhead squats, 45 x 2 x 8
    good mornings, 55-65 x 3 x 8
    alternating hammers w/15 lb DBs, 2 x 25
    cable twist w/yoga ball, 40 x 2 x 12 each side
    low row negatives, 70 x 2 x 8
    power wheel roll outs, 2 x 15
    knee tucks jumps, 10
    med ball slams, 10
    foam rolling, 5:00


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

    Hit the gym today because I needed a break from the pool, as I'd been in 10 consecutive days. I kept it low volume and low weight since I haven't been to the gym in 4 1/2 weeks. Will go to Mason again tomorrow.

    Other thoughts from Nats:

    1. I hated the stair situation at Indy. Why did we have to walk a mile to sit in the grandstand? Should be a shortcut to get up and down.
    2. Why were there no announcers until a little bit on day 3? I really enjoyed that in Greensboro and missed it in Indy.
    3. My breakouts are a problem. I'm hoping I can go off the blocks at Mason without the lifeguards yelling.
    4. My flutter kick looked better in the 50 free than other swims. Going to carry on with some slow arms/fast feet 25s and 50s.
    5. Rich Abrahams examined my knees and pronounced them hyperextended. Apparently, this is good for kicking. A nice match for my double jointed elbows, loosey goosey shoulders and floppy ankles.
    6. My open turns are kinda slow. I'm not spinning around very fast. I wonder if that's because I'm doing so many turns in practice with fins?
    7. If I'm going to carry on with my chard habit and get that sponsorship, I need to stop my late night snacking. Shouldn't be doing both!
    8. There is not a single long course meet in the PV MD area this summer. Hopefully, this means Zones will be well attended. I was just trying to find a meet to pop in for a 100 back. Oh well.

    Updated May 16th, 2013 at 05:22 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  20. Diving workout

    I really enjoyed last night’s diving practice. It was a good night for our whole group—everyone seemed to be feeling brave and willing to go after difficult and scary things. I got to cheer on two of our more experienced divers as they did 2.5s from the 3m (forward and reverse). Meanwhile, I worked on dives that require a backwards takeoff—back dive, inward dive, and (briefly, just to make sure I could) back flip. I was really pleased to land my inwards last night head-first. It was only the second time I’ve worked on this skill, and the first was nearly two months ago, and involved hitting the water face-first far too often. I was worried I would regress back to that, but my body seemed to remember the skill. I did these off the 3m as well as the 1m, which was a first. Back flips off the 1m were a new skill as well, and were pretty easy to land. Now that I’m gaining some confidence that I can actually do these things, I’ll be able to focus more on making my form better. Right now my biggest problem is still with the take-off—I tend to be falling backwards as I jump off the board, which has me landing far far away—not a good thing.

    I have been feeling so much better the last couple of days. Tuesday’s visit to my doc resulted in a second round of antibiotics to treat what seems to be a sinus infection (which explains why the diving felt so bad last week). The coughing and asthma is now not a problem except when I exercise hard aerobically, so I’m still holding off that for the time being. I’m eager to get back to my regular activity—I’m well into week 4 of this asthma/illness deal—but I’m also ready to be cautious about pushing too hard, and finally put this whole episode behind me.

    My next event is the 2 Bridges 5K swim in the Hudson on June 1. I visited the wonderful Hudson River Museum today with a couple of friends, and seeing the exhibits there and being near the river for much of the day made me more excited about being part of that event. I’m not stressed—yet—about feeling underprepared for it. I figure I’ll bring whatever level of fitness I have by then to the swim, and whatever that turns out to be, I’ll end up having fun, seeing friends, and spending a beautiful day on the water. Right now I feel very glad not to have any longer events on the horizon.
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