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Strength Training and Dryland Workouts

  1. Sat. Double, March 9

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

    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.


    Swim/SCY/Solo:

    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: http://www.fina.org/H2O/index.php?op...per&Itemid=636. 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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. 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.

    Weights
    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.

    Swim
    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
  3. Narrow Escape, Tues., March 5

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

    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.
  4. Saturday, March 3

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

    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.

    Pros:
    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

    Cons:
    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

    Categories
    Strength Training and Dryland Workouts
  5. Tuesday, Feb. 26

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

    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

    Swim/SCY/Solo:

    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:
    http://www.livestrong.com/energy-drinks/
  6. Sat., Feb. 23

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

    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.
  7. Sat., Feb. 8

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

    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: http://www.usms.org/comp/tt/toptenlist.php. 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

    Categories
    Strength Training and Dryland Workouts
  8. Wed. Double, Feb. 6

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

    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


    Swim/SCY/Solo:

    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. 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.

    Weights
    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)

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

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

    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


    Drylands:

    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.
  11. Monday, Jan. 28

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

    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

    Categories
    Strength Training and Dryland Workouts , Spinning
  12. Friday, Jan. 25

    by , January 25th, 2013 at 05:41 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 10 min
    explosive leg press, 190 x 3 x 15
    good mornings, 80 x 3 x 8
    extreme angle iso squat, 5:00 -- finally got to 5:00, so can add weight next time
    med ball slams, 3 x 10
    standing long jumps, 10
    seated row negatives, 80 x 3 x 8
    wrist curls, 60 x 4 x 10
    2x through:
    overhead squats, 50 x 10
    squat jumps w/bar, 50 x 8
    knee tuck jumps, 10


    ART, 30 min


    ++++++++++++++++++++++++++++++


    No time for core work or a recovery swim bc I had to race off to ART.
    Egads! We got a slightly dusting of snow and, in a panic, school was closed early and the prelims of HS district champs were cancelled. Truly ridiculous, though I'm not unhappy that we just have timed finals tomorrow night. Teen Fort is swimming the medley relay and 100 fly and 100 evil.
  13. Tuesday, Jan. 22

    by , January 22nd, 2013 at 05:29 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 15 min
    leg abdutors, 120 x 3 x 8
    free power punch, 30 x 1 x 30, 35 x 1 x 30, 40 x 1 x 30
    -- got this exercise from: http://www.swimmingworldmagazine.com...tion/33146.asp
    -- not sure yet, but I kinda liked it.
    seated narrow grip row negatives, 70 x 3 x 10
    good mornings, warm ups, 75 x 3 x 8
    explosive glute isolator, 40 x 3 x 12, 10, 8 each leg
    wrist curls, 50 x 3 x 10
    resisted track start jumps w/belt, 50 x 1 x 10
    standing power wheel roll outs, 2 x 8
    captains chair leg raises, 2 x 25
    altitude drops (from 4 foot box) + squat jump, 2 x 5
    knee tuck jumps, 10
    extreme angle isometric squat, 4:00


    Recovery Swim (Or should I say Recovery Kick?)

    600 various
    5 x 50 caterpillar fly drill w/MF @ 1:10
    50 EZ
    18 x 25 DPK shooters w/MF @ :40
    -- 6 back, 6 belly, 6 right side
    100 EZ
    4 x (4 x 25 shooters @ :10 RI + 100 EZ)
    -- kick to 15 m each length
    -- 2 with fins, 2 w/o
    -- the ones w/fins, I did a shooter on the 4th 25
    50 EZ

    Total: 2100


    Back to Gym:

    I took Lil Fort to the gym to run on the treadmill today bc it is so cold outside. I did 45 minutes of a few more RC ex and stretching. Definitely more than I would have done at home


    ++++++++++++++++++++++++++++++++++++++++

    Interesting NYT article on the "Secret to Success": http://www.nytimes.com/2013/01/20/op...cess.html?_r=0. Could definitely apply to some masters swimmers.
  14. Thursday, Jan. 10

    by , January 10th, 2013 at 03:49 PM (The FAF AFAP Digest)
    Drylands:

    RC/stability exercises, 20 min
    leg abductor, 120 x 3 x 8
    overhead squats w/bar, 45 x 2 x 10
    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 2 x 8
    cable twist w/yoga ball, 50 x 3 x 8 each side
    extreme angle iso squat, 4:00
    flutter kick on bosu, 2 x 100
    long arm crunches, 2 x 50

    20 minutes foam rolling & stretching


    +++++++++++++++++++++++++++++++++++++++++++

    Took it kind of easy today -- mostly core work and skipped the plyos. I found my ankle weights the other day, so need to start using those on my flutter kicks on the bosu. And, for the first time ever, I saw someone else at the gym doing an extreme angle iso squat. It was a trainer who says he does it for explosive strength. :-) I haven't done them for a bit, so it will take my shins awhile to get used to them again.

    There are some good musing about training and practices by Paul Yetter on this blog: http://createperformance.blogspot.com/. Some of his sets I thought Patrick might like. I saw one I might adapt for the HIT forum.

    Why recovery days should be easy: neural fatigue
    http://www.swimmingscience.net/2012/...-swimming.html

    Updated January 10th, 2013 at 03:59 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  15. Workout 01/06/13:

    by , January 6th, 2013 at 07:09 PM (Maple Syrup with a Side of Chlorine)
    Got in for a swim after church this morning:

    200 FR/200 Bk warmup

    Go three times through:
    - 100 kick, 100 w/ agility paddles, 100 w/ paddles and buoy, 100 hard
    - All on :10 seconds rest, with a Masters Minute between rounds
    - Did FR/FR/Bk by round (used snorkel on the FR, went 1:07 on the BK)

    200 stroke loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------
    Had a full day and not a lot of time to swim, so this is what I did. Can't let the Flog get to far away this early on!

    After the swim I went to one of the nursing homes in town and led the Sunday service, which I am blessed to do the first Sunday of every month. Good turn out, despite some flu-ish bugs floating through the nursing home.

    When I got home, I packed my son up in the car and went to basketball with the guys. We played 4x4, three teams, over two hours. Our team lost all of the games, but I scored a few buckets and sweated up a storm. Next up, I need to buy some basketball shoes ...

    Updated January 6th, 2013 at 07:38 PM by rxleakem

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Sunday, Jan. 6

    by , January 6th, 2013 at 06:30 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 15 min
    extreme angle iso squat, 3:00
    explosive leg press, 190 x 3 x 15
    wrist curls, 50 x 2 x 12, 55 x 2 x 12
    rear felt fly, 70 x 3 x 12
    cable twist w/yoga ball, 60 x 2 x 8 each side
    jumps w/25 lb plate overhead, 10
    resisted track start jumps, 55 x 1 x 10
    twisting med ball slams, 2 x 10
    back extensions w/25 lb plate, 2 x 15
    flutter kicks on bosu, 2 x 10
    altitude drops, 3 x 5

    Swim/SCY/Solo:

    600 various
    8 x 25 shooters/fins @ :40
    50 EZ
    6 x 25 burst + cruise @ 1:00
    75 EZ

    w/bungee cords:
    4 x 40 @ 1:45 swim w/small paddles until taut + 15-25 strokes, zip back
    4 x 40 @ 1:45 from a backstroke start, kick until taut + 10 kicks
    4 x 40 @ 1:45
    -- 2 swim, 2 kick until taut + hold for :30
    125 EZ

    Total: 1680


    +++++++++++++++++++++++++++++++++++

    I wasn't feeling all that rested after Friday's recovery workout and a day off. This usually means I'm due for a recovery week, but I really want to hold off until next week.

    I finally got my Swimmer magazine. I loved the reference to my training as BFS -- Beyond Four Strokes. That would be a good blog title. And it was certainly what I did today in the pool.

    Sadly, Fort Son left today to return to college. Dartmouth changed its calendar and he had an extremely long break. I got used to having him home. Oh well, fewer demands for food. Lil Fort went on an 11 mile trail run today with Mr. Fort. Like him, she seems to have iron ankles. Fort Son and I decidedly don't (hence our ankle sprain histories).

    So glad Downton Abbey is back tonight!
  17. Workout 01/05/13:

    by , January 5th, 2013 at 09:34 PM (Maple Syrup with a Side of Chlorine)
    I finally had a chance to get into the water today. Since the turnout was not to much, I was able to swim a bit with the team:

    150 fr
    3 x 50 Fr on :55
    4 x 50 kick on 1:15
    (break to talk with new swimmers)
    200 Fr, 100 Fr with snorkel

    5 x ? on 2:00 (pick a distance)
    - did 150s with snorkel
    - 1 smooth, 2 build, 3-5 descend

    4 times through:
    - Vertical kick x 30seconds, then 50 Fast

    4 x 50 Active Recovery on 1:15
    --------------------------------
    (Masters/Rec/1950 yds/60 min)

    Work has been busy, as our remodel continues and we actually move the pharmacy on Monday night. I was happy to sneak in a swim today with the group.

    This afternoon, I went snowshoeing with a friend who had never used them before. It was supposed to new a short trek, but turned into over 4.5 miles! Ready for some

    Updated January 5th, 2013 at 09:55 PM by rxleakem

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Week 13 - weights and a swim

    by , January 3rd, 2013 at 09:29 PM (After a long rest)
    So today was my first Dry land/weight workout. I now know why I was a swimmer and not a weight lifter. There is something nice about not noticing sweat on my body when I swim. Also the pain from weights is a different sort of hurt and I don't like it. I will continue doing it though since I know it's good for me. Based on how I feel now I suspect I am going to be stiff as a board at early practice.

    Weight machines
    Stretch for 10 mins
    10 x (10x bench press, military press, lat pull downs, bicep curls, lower back curls)
    30 mins

    Swimming
    400 free
    8x50 catchup
    15x100 pull on 1.30 focus on long strokes
    100 easy
    Total 2400
  19. Wed., Jan. 2

    by , January 2nd, 2013 at 04:46 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 15 min
    explosive leg press, 190 x 3 x 15
    good mornings, 80 x 3 x 8
    cable twist w/yoga ball, 45 x 2 x 15 each side
    wrist curls, 50 x 3 x 12
    tricep press, 50 x 4 x 8
    resisted track start jumps, 50 x 2 x 10
    overhead squats, 45 x 3 x 10
    TRX squat jumps, 10
    knee tuck jumps, 10
    power wheel roll outs, 2 x 15
    power wheel pike ups, 12

    Swim/SCM:

    1100 EZ


    ++++++++++++++++++++++++++++++++++


    Just another day at the gym. I'm going to press through next week and then have a recovery week leading up to the Jan. 20 MD series meet. I can't decide what to swim. Here's the order of events:

    Events
    Warm-ups start at 3:15 PM
    Meet Session starts at 4:00 PM
    # Gender Event
    1 Mixed 400 Y IM
    2 Mixed 50 Y Back
    3 Mixed 200 Y Fly
    4 Mixed 100 Y Free
    5 Mixed 200 Y Breast
    6 Mixed 50 Y Fly
    7 Mixed 200 Y IM
    8 Mixed 100 Y Back
    9 Mixed 400 Y Free Relay
    10 Mixed 50 Y Breast
    11 Mixed 200 Y Free
    12 Mixed 100 Y Fly
    13 Mixed 100 Y IM
    14 Mixed 200 Y Back
    15 Mixed 100 Y Breast
    16 Mixed 50 Y Free
    17 Mixed 200 Y Medley Relay
    18 Mixed 500 Y Free

    Pondering 100 free/50 breast/50 free OR 100 free/50 breast/100 IM OR 200 fly (100 split)/100 back/100 breast OR just 100 free/100 IM. I doubt there will be much rest.
  20. Thurs-Sat, Dec. 27-31

    by , December 30th, 2012 at 10:19 AM (The FAF AFAP Digest)
    Thursday:

    Zippo. We were traveling up to Pittsburgh and didn't leave in time for me to hit the Rivers Club for a workout. House renovations are coming along ... why are they always more expensive than you think?

    Friday:

    Made it to the Sewickley Y for a swim with Jimby's team.

    300 choice
    10 x 50 @ 1:15, SDK to 15 meters and build the rest
    8 x 50 kick @ 1:15, mix up strokes
    50 EZ
    8 x (75 @ 1:15 smooth + 25 fast @ :45)
    -- I did evens swim, odds kick, the 25s at approx 100 pace
    50 EZ
    1 x through, each 100 faster even with breaks
    -- I did 100 IMs with fins, think I was a :51 on last one
    100 @ 2:00
    100 @ 2:00, break :5 @ 50
    100 @ 2:00, break :5 @ 50 & 75
    100 @ 2:00, break :5 @ 25, 50, 75
    6 x 50 free w/paddles @ 1:00 smooth

    Total: 2800

    Jimby and I had a lovely dinner afterward. We checked out Water Rat's new manse (even though he was off skiing). Very fancy!


    Saturday:

    I squeezed in a dryland session at the River Club.

    RC exercises, 10 min
    cable crunches, 110 x 3 x 15 each side
    wide grip lat pulldowns, 75 x 4 x 8
    leg press (on strange machine), 19 x 4 x 8
    abdcutor, 120 x 3 x 15
    wrist curls, 50 x 4 x 8
    overhead squats w/bar, 10
    long arm crunches, 2 x 50
    plank with flutter kicks on yoga ball, 25 (not so easy)
    box jumps, 3 x 10
    med ball slams, 2 x 10


    ++++++++++++++++++++++++++++++++++++++++++++


    I had a great week of training last week. This week, not so much, too busy with life. Need to get to the pool later today.
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