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Strength Training and Dryland Workouts

  1. Week 170 - Friday

    by , January 1st, 2016 at 12:27 PM (After a long rest)
    My daughter and I went for massages yesterday. It was her first real massage and I think she will be back for more! She and I are alike and according to the masseus we are both knotted in the same place; shoulder, back and neck. I suspect this is typical swimmer muscle areas. She did great and followed instructions with water and today is not too sore. I have had a small pain in my trees major for sometime and the last couple of times I have had a massage she has worked in this. Last night she went right to it and it hurt a lot but as has been the case after previous massages I feel so much better the next day. After our massages we had a nice family dinner with my wife, kids and parents and then I did my normal fall asleep on the couch as everyone watched tv. I headed to bed around 8:45pm and did not even make it to 9pm let alone midnight. I guess I saw in New Year in Greenland or there abouts!

    Today a group of us met up for a dryland workout. I choose to do an aerobic focused workout consisting of the stationary bike and the vasa trainer. I really felt good today.

    2x(30 mins at 100rpm and heart rate of 110ish, 10 mins at medium intensity on vasa trainer)

    On the stationary bike I struggled getting my heart rate up and assumed the bike heart rate monitor was off. One of my training partners offered to lend me his Mio watch that has a heart rate monitor and it confirmed that my heart rate was at 110. I checked it after the bike and again after the vasa trainer and it was pretty much the same. This seems low to me since I was sweating pretty good. One of the guys said I was just in good shape which I guess could account for it. I may start keeping a heart rate log but I know I struggle with a watch in the pool so maybe I will just do it on dryland workouts or will manually count in the pool. We shall see.

    We are off to a masters New Year's Day party which s always good fun!
  2. Thur Dec 31

    by , January 1st, 2016 at 12:07 PM (Senior Sprinting)
    Bridge Athletic

    SCY/LCM combo
    250y warmup
    2 X 100m: SDK w fins 30m (under bulkhead), surface for 5, 15 SDK, then reverse.
    2 X 100m: nb 25y, over bulkhead, ez 25, then reverse.
    3 x100y IM on 2:00, 12 1/2 UW on each lap
    100 ez
    50 nb

    Updated January 1st, 2016 at 03:42 PM by Doug Martin

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Week 170 - Thursday

    by , December 31st, 2015 at 05:10 PM (After a long rest)
    I had another good nights sleep. I think this was partly due to my sons choice of movie last night. We decided to do a family movie night and persuaded my son to join us by giving him the right to choose the movie. Of course, he had to choose Terminator Genisys which put me to sleep within 15 minutes. Immediately after the movie I went to bed and slept like a baby. I woke up feeling pretty good.

    Today was another dryland workout and once again I used my new power roller or as I now like to refer to it "the wheel of torture".

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out
    5 mins on stationary bike
    5 mins on elliptical machine
    5 mins of one leg pushes on vasa against the wall(10 pushes per leg)

    i really worked the abs and vasa today and was hurting so bad it took me a good 3-4 minutes to get up after the last round of abs.
  4. Wed Dec 30

    by , December 31st, 2015 at 10:49 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    russian twists on incline bench w/plate, 25 x 3 x 25
    seated row negatives, 80 x 3 x 8
    seated straight arm dips, 90 x 3 x 25
    deadlift, 85 x 4 x 5
    kneeling ab crunches, 140 x 3 x 15
    extreme angle isometric squat, 4:00
    rear delt flys, 80 x 3 x 8
    back extensions w/plate, 25 x 3 x 10
    hip abdcutors, 120 x 4 x 5


    Swim/SCY @ Sewy Masters

    8 x 50 various @ :45
    8 x 25 power kick @ :40
    50 EZ
    ?
    16 x 50 with some IM pattern @ 1:05
    -- I did this kick with fins; interval was too hard otherwise.
    -- odds = 100ish pace, evens = EZ
    -- even with fins, I could have used more rest on the EZ ones to really hit 100 pace
    1 x 100 EZ
    4 x (4 x 50, AFAP first 25, IM order by round) @ 1:20
    -- too hard for me again
    -- I decided to do 32 x 25 @ IM order @ 100 pace w/fins @ :40
    -- I cruised # 10 and #21
    1 x 150 EZ

    Total: 2500


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


    I enjoy swimming with Sewy masters, but they try to cram a lot in an hour. The intervals are usually way too difficult for me. Still, I came away with some hard kicking and I really worked the 32 x 25 set. Today, I'm going to do short speed on max rest. I don't feel as sore as usual from weights, probably bc Mr. Fort gave me a half hour massage yesterday.
  5. Wed Dec 30

    by , December 30th, 2015 at 06:41 PM (Senior Sprinting)
    Bridge Athletic

    SCY
    400 warmup
    50 scull
    8x25 shooters on :45
    100 back pulling on lane lines
    8x25 on :35 fly (15s)
    4x50 on 1:15 one breath
    50 ez

    Updated December 31st, 2015 at 12:03 AM by Doug Martin

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Week 170 - Tuesday

    by , December 29th, 2015 at 09:45 AM (After a long rest)
    I slept much better last night and felt good when I woke up. Today's workout was a dryland workout. My ab power roller arrived on Saturday so today was test day. No doubts about it, it brings a whole new dimension to my abs. My only concern is that it significantly increases the pressure on my lower back which right now is very sore. I think I over did it today and will grow this in my core program. Today I used it twice per round of core exercises and on round 5 I was mush!!!!

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out
    5 mins on stationary bike
    5 mins on elliptical machine
    5 mins of one leg pushes on vasa against the wall(10 pushes per leg)

    i am tired!!!
  7. Mon Dec 28

    by , December 28th, 2015 at 10:31 PM (Senior Sprinting)
    LCM

    400 warmup
    4x50 shooters w fins on 2:00
    4x50 kick w board, no fins, on 2:00: 15m AFAP, cruise 25m, 10m AFAP.
    50 ez
    50 nb

    later
    Bridge Athletic drylands and weights
  8. Sun Dec 27

    by , December 27th, 2015 at 07:53 PM (Senior Sprinting)
    Some core work

    400 warmup
    8x25 shooters on :40
    4x25 variable sprint (e/f, f/e, build, fast)
  9. Wed Dec 23

    by , December 23rd, 2015 at 11:04 PM (Senior Sprinting)
    LCM
    300 fins paddles snorkel
    10x50 kick w fins on 1:00
    50 ez
    50 nb fly
    50 ez
    50 nb free

    stretching & some dead lifts
  10. Tues Dec 22

    by , December 23rd, 2015 at 10:45 AM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    straight arm dips, 80 x 3 x 25
    ab wheel roll outs with knees on bosu, 3 x 15
    saxon side bends, 15 x 3 x 10
    captains chair straight leg raises, 3 x 20
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 3 x 8
    good mornings, 80 x 4 x 6
    glute isolator, 60 x 3 x 5 each leg
    hip abductor, 120 x 3 x 6
    rear delt fly, 75 x 3 x 8


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


    Didn't have time to swim afterward. I'm a little too preoccupied with the holidays and having my kids home. Will go to Pitt tonight, where I anticipate more long course kicking.
  11. Mon Dec 21

    by , December 21st, 2015 at 10:25 PM (Senior Sprinting)
    LCM
    400 warmup
    6x100 fin kick on 2:00, alt free/fly
    100 back pulling on lane lines
    50 all out kick w fins and board fly—32s
    50 ez
    50 all out kick w fins and board free—29s (head down, nb)
    50 ez
    50 nb

    Later
    Drylands, various
    500 ez swim SCY
  12. Sat Dec 19

    by , December 19th, 2015 at 09:22 PM (Senior Sprinting)
    Bridge

    400 wu
    8x25 on :35 (~13s)
    10x50k alt fr/fly w board (50-52s)
    100 back pulling on lane lines
    20x25 nb&ez, alt 2 and 20 breaths at each end
  13. Fri Dec 18

    by , December 18th, 2015 at 04:13 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    ab wheel roll outs with knees on bosu (harder that way), 3 x 15
    180 twists w/25 lb plate with back on yoga ball, 25 x 3 x 10
    back extensions w/plate, 25 x 3 x 10
    face pulls, 50 x 3 x 15
    extreme angle squat w/plate on high boxes, 35 x 3 x 8
    deadlifts, 65 x 3 x 6
    altitude drops, 5

    The I did a couple exercises that I saw in the recent Swimming World, supposedly good for backstroke. They definitely add an instability factor.

    yoga ball supine cable backstroke pull (legs straight, feet together), 20 x 3 x 10 each arm
    single arm supine pullover on bench w/flutter kick, 15 lb DBs x 1 x 15, 10 lb DBs x 2 x 25


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


    Still kept it pretty light, though I do expect to be sore from trying some different exercises. Didn't have time to swim afterward. Way too busy. And Fort Son is arriving (with girlfriend) in a couple hours!
  14. Sun Dec 13

    by , December 13th, 2015 at 09:07 PM (Senior Sprinting)
    Bridge

    400 warmup
    8x25 shooters on :40
    5x100k on 2:00 (~1:48s)
    10x50 on 1:10
  15. 12/13/15: dry

    by , December 13th, 2015 at 05:57 PM (Maple Syrup with a Side of Chlorine)
    PT progressing with knee, with therapist twice a week and homework every night. Hit the gym tonight after work for

    15 min elliptical 1.3 miles
    10 min bike 2.8 miles

    Hot tub before the Pats tonight
  16. Fri-Sat Dec 11-12

    by , December 12th, 2015 at 08:55 PM (Senior Sprinting)
    Friday, did my usual overspeed workout of 12 1/2s and 25s with fins, which serves as a pretty good pre-meet workout.

    Saturday, another local USAS meet. Did 50s on the front end of 100 free and fly, and then 50 free. Times 23.58, 26.18, 23.49. Those are OK, about par for this time of year, and a little faster than 3 weeks ago in same pool.

    Did a Bridge workout after the meet.
  17. Wed-Thur Dec 9-10

    by , December 10th, 2015 at 09:53 PM (Senior Sprinting)
    Two day business trip. If I had the mettle of PWB, SAC, or WR, I could have gotten up early either morning and swum before meetings. Query, are there any drop dead sprinters that work out at 5:30 or 6:00 in the morning?

    As it was, I took a "rest day" yesterday (meetings 9-9). Today I got back home in time to do:

    Bridge
    200 warmup
    8x25 fly on :35 (~15s)
    50 ez
  18. 12/09/15

    by , December 9th, 2015 at 06:26 PM (Maple Syrup with a Side of Chlorine)
    Click image for larger version. 

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    Day three of no pool access due to a pool pump failure. I decided to attempt land exercises this morning...

    15 min elliptical (one mile)
    15 min stationary bike (three and a half miles)

    My wife joined me for lunch at the high school, where my son and the rest of the culinary program host a meal each week. Delicious!
  19. Tue Dec 8

    by , December 9th, 2015 at 12:54 AM (Senior Sprinting)
    Bridge Athletic

    100 warmup
    8x25 free on :35 (~13)
    8x20 kick on :35
  20. Sun Nov 6

    by , December 6th, 2015 at 07:13 PM (Senior Sprinting)
    Bridge Athletic, had three people join me

    400 warmup
    8x25 shooters
    5x50 drill
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