View RSS Feed

Strength Training and Dryland Workouts

  1. Sat Double, Aug. 30

    by , August 30th, 2014 at 04:16 PM (The FAF AFAP Digest)

    Drylands:


    RC/scap/bicep ex
    leg curls, 60 x 4 x 10
    russian twist on incline w/plate, 25 x 4 x 25
    kneeling ab crunch, 130 x 3 x 15
    back squat, 70 x 4 x 6
    good mornings, 85 x 3 x 6
    hip abductor, 10 x 3 x6
    butt machine, 50 x 3 x 6 each leg
    captains chair leg raises, 3 x 15


    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    20 x 25 @ :45
    -- SDK on back @ 100 pace to 15m (12 kicks) , then cruise
    200 EZ

    20 x 25 @ :45
    -- SDK on belly @ 100 pace to 15m (11 kicks), then cruise
    250 EZ

    Total: 2250


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


    Got in a double today, though the swim was mostly recovery. I'm hoping to get in a decent workout tomorrow bc Pitt is closed on Monday. As long as I'm stuck kicking for awhile, I was thinking I should really work on my flutter kick. It's pretty pathetic compared to my dolphin kick ...
  2. Wed & Thur., Aug 27-28

    by , August 28th, 2014 at 03:10 PM (The FAF AFAP Digest)
    Wed Drylands:

    RC/Scap
    russian twists w/plate on incline, 25 x 3 x 25
    flutter kicks on bosu, 2 x 100
    streamline crunches, 2 x 50
    good mornings, 85 x 4 x 8
    hip abductors, 100 x 4 x 6
    hip adductors, 100 x 4 x 8
    icarian butt machine, 50 x 3 x 6 each leg
    explosive leg press, 175 x 3 x 15
    knee tuck jumps, 10

    -- stayed away from all upper body exercises


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    6 x 25 burst SDK + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    1 x 50 AFAP dolphin kick w/fins & board
    -- went 24 flat or low, saw 23 as I was almost to that wall
    -- this is really fast for me, my prior best time was a 25 flat
    -- I can only theorize that the kick speed is due to the high volume kicking I did long course
    150 EZ

    1 x broken AFAP 100 dolphin kick w/board
    -- 10 seconds rest each 25
    -- 44-45
    200 EZ

    20 x 25 backstroke kick w/fins @ 100 pace @ :40
    -- held 12 flats or faster
    -- did 10-11 SDKs
    300 EZ

    8 x 75 kick w/fins @ 1:30
    -- fast parts done as dolphin kick on back with kick board pointed at ceiling
    odds = fast/EZ/fast
    evens = EZ/fast/EZ
    150 EZ

    Total: 3600


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

    Water Rat thinks he did a lot of kicking last night. I did virtually the entire workout kicking. I need to try to remember to hit the foam roller more often with all this leg work. I should probably investigate ART folk her in Pitt too. If I had intervened earlier with something like that, maybe I could have avoided the strain worsening.
  3. Sunday Aug. 24

    by , August 24th, 2014 at 05:35 PM (The FAF AFAP Digest)
    Continuing my bad luck with swimming pools, I drove all the way out to North Park today excited to swim. Nada, no lane lines, deep end closed, no way to swim laps. Grr! So I went to the gym instead. I am so happy that Pitt reopens tomorrow after being closed for 3 weeks. I'm going back to USRPT, HIT and hypoxic work. I'm sure my starts and turns are pretty rusty.

    We had a great time at the beach. And I did two more pier to pier swims. I'm just a little bummed that my shoulder is still hurting despite rest and no fast swimming.

    Drylands:

    RC/scap
    bulgarians in a streamline position, 2 x 10 each leg
    good mornings, 85 x 4 x 6
    explosive leg extensions, 105 x 4 x 15
    deadlift, 85 x 4 x 6
    face pulls, 50 x 3 x 25
    kneeling ab crunch, 150 x 4 x 8
    hip abductor 100 x 3 x 6
    streamline crunches, 2 x 50
  4. Mon & Tues, Aug 11-12

    by , August 12th, 2014 at 04:53 PM (The FAF AFAP Digest)

    Monday: Swim/SCY @ Sewickley Masters

    Warmup:


    600 various
    2 x 50 scull
    4 x 25 burst + cruise
    50 EZ

    Man Sets:

    1 x 400
    -- I did this kick w/fins. Geez, it's along way!
    1 x 50 EZ

    8 x 50 @ :50
    1 x 50 EZ

    2 x 200 @ 2:45
    -- I did these up tempo kick w/fins
    1 x 50 EZ

    6 x 50 @ :50
    -- I tried to do this as odds fast breast, but had no fast gear at all
    1 x 50 EZ

    3 x 100 @ 1:25
    -- I did this up tempo kick w/fins
    1 x 50 EZ

    8 x 25 @ 100 pace @ :45
    -- did these fly w/fins
    100 EZ

    Total: 3150


    Mostly an aerobic workout. My right shoulder was hurting on breaststroke turns.


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


    Tuesday:

    Drylands:


    RC/scap ex
    cable twist w/yoga ball, 30 x 3 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4 x 8
    HS hi row, 150 x 1 x 6, 155 x 3 x 6
    kneeling ab crunches, 160 x 4 x 8
    standing calf, 115 x 3 x 8
    back squats, 70 x 1 x 6, 80 x 3 x 6
    face pulls, 60 x 4 x 25

    Swim @ North Park

    This was a disaster. I got in 1100 meters and the lifeguards heard thunder. It was still pretty clear, so I was bummed. Had to head home. Geez, it's hard to get in a workout in the summer ... I can't wait until Pitt reopens Aug. 25! I was planning on swimming at Sewickley tomorrow night. I may go to adult swim in the am too if there is any threat of thunder.


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

    I ended up canceling my trip to Tucson. Had airplane disasters. My brother is there now, so I am going to re-attempt another trip in September. This time, I think I'm fly straight to Phoenix and drive.
  5. Tuesday, Aug. 5

    by , August 5th, 2014 at 06:09 PM (The FAF AFAP Digest)
    I was busy most of the morning and early afternoon. I went to the Mt. Lebo pool around 3:30 hoping some kids might be cleared out. No. I did 400 yards and the pool was closed for a kid pooping in the pool. I have the worst luck with that crap! Grr .. It was too late to head north for a swim bc I have a dinner tonight. Mr. Fort and I are trying another one of Pittsburgh's new restaurants -- Grace and Grit. There are actually a large number of good restaurants here, more than in northern virginia.

    I went to the gym instead and did:

    Drylands:

    RC/scap ex
    kneeling ab crunches, 160 x 4 x 8
    deadlifts, 80 x 4 x 6
    good mornings, 80 x 4 x 6
    seated row negatives, 80 x 4 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 45 x 3 x 8
    cable twists w/yoga ball, 25/27.5/30 x 1 x 8 each side
    hip aductor, 100 x 4 x 8


    Very exciting to the see results coming in at Worlds!
  6. Sat & Mon, Aug. 2-4

    by , August 4th, 2014 at 03:34 PM (The FAF AFAP Digest)

    Saturday:

    Drylands:

    RC/scap ex
    kneeling ab crunch, 150 x 4 x 8
    wood chops, 30 x 1 x 8 each side, 35 x 2 x 8 each side
    lunges w/plate overhead, 25 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    explosive leg press, 175 x 3 x 15
    good mornings, 75 x 3 x 8, 80 x 1 x 8
    face pulls, 70 x 3 x 25
    overhead squats, 405 x 3 x 8

    Treadmill, 2 miles


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


    Sunday:

    We drove Lil Fort to her first away camp today. She's there for two weeks. I really miss not being able to even contact her. But she should have fun with a couple of her best friends there.


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


    Monday: Swim/LCM @ North Park

    Warm up:


    600 various
    4 x (25 scull + 25 free) w/paddles
    4 x (25 shooter + 25 EZ)
    50 EZ

    Main Sets:

    10 x 100 w/fins @ around :20 rest
    odds = free w/paddles
    evens = backstroke kick
    50 EZ

    5 x 50 fly w/fins smooth + 50 EZ
    50 EZ

    5 x 50 breast + 50 EZ
    50 EZ

    10 x 50 free w/paddles @ 200ish pace
    100 EZ

    Total: 3800 m


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

    I finally made it out to North Park today. It's quite a trek from Mt. Lebanon. I forgot to bring a kick board and an ironman watch. It's a bit of a challenge to swim there without pace clocks, backstroke flags, etc. The lines on the bottom of the pool and wall are also very faint. With a bit of a current, I was all over the place in the lane. I didn't even attempt any backstroke. Kind of a garbage yardage day for me, but it might have the residual benefit of some arm endurance. My shoulders are a bit tired from 1000 meters with paddles.

    I heard from Mark/Water Rat and he PR'd his 100 free. Looks like Stewart had a great race too. It seems like they're taking an insanely long time to post results. The first event for the women isn't even up yet.

    Updated August 4th, 2014 at 03:57 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Wed-Thur, July 30-31

    by , July 31st, 2014 at 03:23 PM (The FAF AFAP Digest)

    Wednesday:

    Drylands:


    RC/scap ex
    wood chops on cable machine, 30 x 3 x 8 each side
    deadlifts, 85 x 4 x 8
    explosive leg extensions, 105 x 3 x 15
    kneeling ab crunches, 15 x 4 x 8
    cable twist w/yoga ball, 30 x 3 x 8 each side
    hip abductors, 100 x 4 x 6
    overhead squats, 45 x 3 x 8

    -- skipped any upper body isolation exercises bc of shoulder


    Swim/SCY/Solo:

    Did a short swim before coaching at Pitt. 1800, mostly easy except for a few 25s flys at 100 pace working on a long stroke.


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


    Thursday: Swim/SCY/Solo @ Pitt

    I should have saved myself the drive today. This was my 11th day in a row of working out. I couldn't shake the blahs in warm up and when I tried to turn in on, I had nothing. So I had sort of an unscheduled day off with only 1400. Hopefully, I'll be ready to go tomorrow.
  8. Sat-Sun, July 26-27

    by , July 28th, 2014 at 11:20 AM (The FAF AFAP Digest)

    Saturday:

    Drylands:


    RC/scap ex
    push press, 50 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    kneeling ab curnch, 140 x 4 x 12
    hip abductors, 100 x 4 x 6
    rear delt fly, 75 x 3 x 8
    godo mornings, 75 x 3 x 8
    wrist curls w/10 lb DBs, 3 x 15
    flutter kicks on back on bosu, 2 x 100

    Ellipse, 30 mintues


    Sunday: Swim/LCM/Solo

    600 various
    6 x (25 scull + 25 free w/paddles) @ 1:15
    8 x (25 shooter + 25 EZ w/fins) @ 1:15
    10 x 50 w/fins @ 1:00
    odds = free
    evens = back
    1 x 50 @ 100 pace, cramped
    150 EZ

    Total: 2000m


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

    I ended up with a recovery swim on Sunday. I was tired from weights and I hadn't had an easy day in awhile. Back to scy today!
  9. Tues-Wed, July 22-23

    by , July 23rd, 2014 at 03:48 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC/scap ex
    wood chops, 27.5 x 1 x 15 each side (forgot to go back and do more)
    ab wheel roll outs, 3 x 15
    kneeling ab crunch, 130 x 3 x 12, 140 x 1 x 8
    face pulls, 70 x 3 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    supine bench press w/DBs, 40 x 4 x 8
    altitude drops, 10
    knee tuck jumps, 10


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins 2 ;40
    100 EZ

    Main sets:

    12 x 25 burst + cruise @ 1:00
    200 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30-3:00
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ) @ 2:30-3:00
    odds = shooters (9 lows)
    evens = dolphin kick w/board (10 highs)
    100 EZ

    2 x (5 x 50 dolphin kick on back w/fins, hold best average) + 100 EZ
    -- couple 27s, then all 28s

    extra 100 EZ

    Total: 4100


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


    I did some top end platinum speed type workout today.

    Even with my long vacation this summer, I hope to be in better shape heading into the fall than last year with the move. Looking back at my flog, I see that I only swam 3 x a week last July and August and I think much of that was half *ss effort. Of course, the next few months were pretty sub par too ... Hopefully, this year in Pittsburgh will be better than the last one!

    Updated July 23rd, 2014 at 04:16 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Fridy Double, July 18

    by , July 19th, 2014 at 11:03 AM (The FAF AFAP Digest)

    Drylands:


    RC/scap ex
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    kneeling ab crunch, 130 x 3 x 12
    bulgarians in streamline position, 3 x 10 each leg
    resisted track starts on cable machine, 45 x 2 x 10
    squat swings w/plate, 2 x 15
    HS hi row, 150 x 4 x 6
    straight arm straight leg raises on dip machine, 2 x 15
    back squats, 70 x 3 x 8


    Swim/SCY @ Sewickley

    Warm up:


    600 various
    100 scull
    6 x 25 shooter + 25 EZ
    50 EZ

    Main sets:

    8 x 50 various @ :50
    100 EZ

    8 x 25: 15 m SDK + cruise @ :45
    50 EZ

    8 x 25 burst + cruise kick @ :45
    -- did 2 of each stroke, my breast kick just sucks
    50 EZ

    8 x 50 @ :50
    -- Rushall-style efforts
    -- alternated 2 free, 2 kick w/fins, holding :28-29
    100 EZ

    1 x 50 sprint
    -- I misread and thought we were on the next set, so only did 15 fast here
    1 x 100 EZ

    8 x 25 burst to 15m + cruise @ :45
    1 x 100 EZ

    8 x 50 @ :50 Rushall style
    -- Instead, I did 6 x 50 @ 1:05
    odds = 100 pace
    evens = EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- Did dolphin kick w/board & fins, went :25
    1 x 100 EZ

    Total: 3550


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

    Despite doing 4000-5000-4000 in the proceedings days, I managed to get in a double yesterday. I wasn't feeling terribly sprinty, and was glad most of the fast efforts were short. Feeling sore today from weights. Glad I had a day off planned. It doesn't look like a nice today to swim outside anyway. Hope it clears up tomorrow!
  11. July 12-14

    by , July 15th, 2014 at 12:01 PM (The FAF AFAP Digest)

    Saturday: Swim/SCY/Solo @ Oak Marr

    It was pretty crowded as is typical on the weekend, so I was lucky to get half a lane to myself.

    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    50 EZ

    10 x (25 AFAP + 75 EZ) @ 2:30
    -- I was off on all but one of these. I definitely have lost some speed during my break.

    10 x 100 kick w/fins @ 1:45
    -- hold under 1:08
    100 EZ

    That was all I had time for ...
    Total: 3350


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


    Monday: Drylands

    RC/scap ex
    kneeling ab crunch, 110 x 1 x 25, 120 x 3 x 20
    wood chop, 25 x 3 x 15 each side
    explosive leg extension, 90 x 1 x 15, 105 x 2 x 15
    seated row negatives, 80 x 4 x 8
    russian twists on incline bench w/plate, 25 x 3 x 25
    tricep press, 80 x 4 x 8
    explosive leg press, 175 x 3 x 15
    push press, 55 x 3 x 8


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

    Well, I got in four swims last week. I must say I've been enjoying goofing off and not focusing on hard training. And without a meet in sight, I'm still somewhat de-motivated. I just need to keeping going to the pool to get in more decent shape-- here I go now!
  12. Tues & Wed, June 17-18

    by , June 18th, 2014 at 07:49 PM (The FAF AFAP Digest)

    Tuesday Drylands:

    RC/scap ex
    wood chop on cable machine, 30 x 2 x 15 each side
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    push press, 60 x 4 x 6
    kneeling ab crunches, 120 x 1 x 15, 130 x 2 x 12
    seated row negatives, 90 x 3 x 8
    explosive leg press, 195 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    straight leg raises on dip bar, 2 x 10 -- this is harder than just hanging
    squat hold for :30 w/25 lb plate overhead

    I drove to the Mt. Lebanon outdoor pool after this with the intent to get in a short swim. But it was mobbed. There was no parking in any lot or anywhere nearby. First hot day of the summer, I guess. So I went back home and hung out with Lil Fort. We made a delicious fresh strawberry pie with berries we had picked on Sunday.


    Wednesday: Swim/SCY?Solo @ Pitt

    Warm up:


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

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    4 x (25 AFAP from the blocks, IM order + 25 EZ)
    -- rolling on the 59.5 or so
    -- fly (11), back (12), breast (14 high), free (11)
    -- had a horrible breakout on free
    100 EZ

    20 x 25 back w/fins @ 100 pace
    -- UW 15 m, trying to hold 12s
    -- went 11s on the first 5, which made the remainder of the set more difficult than usual
    250 EZ

    20 x 25 back kick w/fins @ 100 pace
    -- trying to hold 11 high-12 flat
    -- UW 15 m
    300 EZ

    20 x 25 breast w/fins @ 100 pace
    -- held 14s on all of them
    200 EZ

    Total: 3750


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


    I was surprisingly not too sore from weights in the pool today. My 25s from the blocks were pretty darn fast. I made it through three USRPT type sets. I must say I'm feeling a bit bushed after that. I don't think I've ever done three of those sets before. I'm trying to get one more swim in tomorrow before I take off for Europe on Friday. Getting so excited!
  13. Thur & Fri, June 12-13

    by , June 13th, 2014 at 04:06 PM (The FAF AFAP Digest)

    Drylands w/ Teen Fort:

    I did 2 sets of each, except 4 of the explosive leg press and seated row negatives.

    RC/scap ex
    explosive leg press, 180 x 4 x 15
    cable push press, 10 each side
    kettle ball swings, 15
    TRX squat jumps, 10
    flutter kicks on bosu, 100
    TRX bicycles, 25
    TRX chest press, 15
    squat, hold for :30 with 25 lb plate overhead (ouchie)
    bulgarians with arms in a streamline position, 10 each leg
    back extensions w/25 lb plate, 15




    Swim/LCM/Solo @ Pitt

    Warm up:

    500 choice
    4 x 25 scull + 25 free w/paddles
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    200 of something, forget what ...
    50 EZ

    Main sets:

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

    3 rounds: 6 x 50 @ 1:10 w/fins

    rounds 1 & 3 dolphin kick w/board, AFAP 50s = 27s
    round 2 = breast, AFAP 50 = 30

    1 x 50, 15 fast + cruise
    1 x 50, 25 fast + 25 cruise
    1 x 50, 35 fast + 15 cruise
    1 x 50 EZ
    1 x 50 AFAP
    1 x 50 EZ

    extra 50 EZ

    3 rounds: 2 rounds back, 1 round free)
    4 x 50 @ 200 pace w/paddles @ 1:10
    1 x 50 EZ

    extra 50 EZ

    Total: 3250 m


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


    Hadn't done drylands in a couple weeks, felt those today. And felt kinda crappy in the water after 4 days out. But managed to get in a decent workout. Now I must dash off to coach!
  14. Wed., June 4

    by , June 4th, 2014 at 03:51 PM (The FAF AFAP Digest)

    Tuesday:


    Was in the gym for a short 50 minute session and spent the rest of the day on my power landscaping blitz.

    Wednesday: Swim/SCY/Solo

    Warm up:

    600 various
    3 x 50 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    4 x 25 burst + cruise @ :45
    50 EZ
    5 x 30 burst + cruise from the blocks
    100 EZ

    1 x 50 fly @ 100 pace @ 1:00
    1 x 50 EZ @ 1:00
    2 x 50 back @ 100 pace @ 1:10
    2 x 50 EZ @ 1:10
    3 x 50 breast @ 100 pace @ 1:15
    3 x 50 EZ
    4 x 50 free @ 100 pace @ 1:20
    4 x 50 EZ

    3 rounds:
    8 x 25 kick w/fins @ :30
    -- 4 fast dolphin kick on back, 4 EZ
    1 x 100 smooth free w/paddles @ 2:00
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3500


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

    Managed to get myself to the pool today. With my vacation looming, my mind is not terribly in the game.

    Fort Son is home from college today!
  15. Tuesday, May 20

    by , May 20th, 2014 at 06:04 PM (The FAF AFAP Digest)

    Drylands:


    RC/scap ex, 10 min
    explosive leg press, 195 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    good mornings, 75 x 4 x 8
    seated straight arm dips, 70 x 3 x 25
    seated row negatives, 90 x 4 x 8
    russian twist on incline bench w/plate, 25 x 2 x 25
    kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 20

    Still no pushing or pressing exercises. The right shoulder is better, but it complains if I try one.


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

    I felt like I was hit by a mac truck on Monday. I had hoped to hit the gym but really really needed a day off. Lil Fort was off from school today, so I just hit the gym for a short workout.
  16. Tues-Wed, May 13-14

    by , May 14th, 2014 at 03:44 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

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

    3 x (25 AFAP + 75 EZ)
    extra 50 EZ

    3 x (8 x 50 w/fins) done as:
    1 x 50, 15 AFAP @ 1:15
    1 x 50, 25 AFAP @ 1:15
    1 x 50 EZ @ 1:15
    1 x 50, 35 AFAP @ 1:15
    1 x 50 EZ @ 1:30
    1 x 50 AFAP @ 1:30
    2 x 50 EZ @ 1:30

    R1 = back, R2 = breast, R3 = dolphin kick w/board

    Total: 2850

    Didn't have time to do any more (and was beat anyway) because I had a long overdue massage scheduled.


    Wednesday: Drylands


    Spent another two hours in the garden today and then hit the gym. I strained my front right shoulder a bit with the weekend gardening blitz. Probably all the digging up of old/overgrown plants. So I layed off any pushing, pressing or overhead pulling.

    RC/scap ex, 10 min
    explosive leg press, 175 x 1 x 15, 190 x 2 x 15
    hip abductors, 110 x 4 x 8
    seated row negatives, 80 x 1 x 8, 90 x 2 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    back extensions w/plate, 25 x 3 x 10
    kneeling ab crunches, 110 x 2 x 20
    power wheel roll outs, 2 x 15
  17. Wed-Thur, May 7-8

    by , May 9th, 2014 at 09:32 AM (The FAF AFAP Digest)

    Wednesday Drylands:

    RC/scap ex
    wide grip lat pulldowns, 45 x 1 x 25, 60 x 2 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    hip abductor 100 x 4 x 6
    explosive double cable push press, 35 x 3 x 30
    extreme angle goblet squat on stacked steps, 60 x 4 x 6
    kneeling ab crunches, 110 x 2 25


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


    Thursday: Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    2 x (10 x 25 fly w/fins @ 100 pace, only 5 SDKs @ :40 + 100 EZ)
    -- This was a get the cobwebs out set. I hadn't taken a stroke of fly since Zones.
    100 EZ

    4 x (broken 75 AFAP + 125 EZ)
    -- 1 back (no SDK) , 2 breast (no pullouts), 1 dolphin kick
    -- had to get out to pick up Lil Fort

    Total: 2800


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


    It feels quite strange doing no push or no SDK swims with my workouts usually being so kick-cenric. I really dislike trying to train for long course in a short course pool. But at least the pool is open!

    I haven't done any stretching or foam rolling in ages and really feel tight in the shoulders and back. The last month really got me out of my usual routines.
  18. Fri-Sat, May 2-3

    by , May 3rd, 2014 at 05:16 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    3 x 50 scull
    3 x 50 fly drills
    5 x 25 shooter + 25 EZ w/fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ :45
    100 EZ

    8 x (25 AFAP dolphin kick w/fin & board + 75 EZ) @ 2:30
    100 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30
    100 EZ

    2 x (50 AFAP kick w/boards & fins + 150 EZ)

    Total: 3600



    Saturday Drylands @ LA Fitness

    Rc/scap ex
    explosive leg press, 75 x 3 x 15
    explosive leg extensions, 90 x 2 x 15
    pec fly, 60 x 3 x 8
    hip abductor, 100 x 4 x 6
    good mornings, 75 x 3 x 8
    cable push pull, 20 x 2 x 15 each side
    ab wheel roll outs, 15
    kneeling ab crunches, 100 x 1 x 5, 110 x 2 x 15


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

    Took Thursday off after the stomach virus and didn't push it too hard on Friday.

    I love all the pics and vids from nationals! Must be really thrilling to see the pros in action.
  19. Monday, April 28

    by , April 28th, 2014 at 09:22 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex, 15 min
    cable push pull, 17.5 x 4 x 15 ( )
    explosive leg extensions, 9- x 3 x 15
    good mornings 75 x 4 x 8
    flutter kicks on bosu, 100
    russian twists w/plate on incline bench, 25 x 2 x 25
    overhead squat , 45 2 x 8
    goblet squat, 60 x 3 x 8
    rear delt fly, 75 x 3 x 8


    Swim LCM @ Pitt

    I decided to try and swim with my team tonight since Pitt is closed and be a "player coach." That was a mistake, immediately got a text saying it was impermissible. I did a workout I would not normally have done. We only had two lanes tonight bc the age groupers, senior team and divers were all practicing at the same time. Very crowded.

    Warm up:

    400 choice
    4 x 50 drill-kick w/fins @ :10 rest
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    4 x 50, 4 fast strokes, 4 slow strokes @ 1:00
    50 EZ

    Main Sets:

    2 x (4 x 50 kick w/fins) @ 1:10
    1 = 15 m fast
    2 = 25 m fast
    3 = 35 m fast
    4 = EZ
    100 EZ

    Hackett Set: The team was doing free. I did backstroke with fins, though I just kicked the EZ ones. I was targeting :34s on the 200 pace efforts. I mostly did those with some 33s.

    16 x 50 @ 1:00
    -- every forth one @ 200 pace
    50 EZ

    12 x 50 @ 1:10
    -- every third one @ 200 pace
    50 EZ

    8 x 50 @ 1:20
    -- every second one at 200 pace
    -- I missed 3 of these for a bathroom break
    50 EZ

    4 x 50, all @ 200 pace @ 1:30
    -- I did a :31 on the last one
    100 EZ

    Total: 3650


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

    I was too depressed to work out yesterday. Couldn't wrap my brain around a long drive to a crappy pool. Still feeling really down. It's unusual that there is a problem with no solution. I would never have agreed to move here if I had known. Pitt is closed very frequently. And even when it isn't, I spend 2 1/2 hours driving on M-W-F to swim and then coach, which is pretty burdensome.

    I'm pretty tired after today's efforts. It was rather a lot, especially in long course, after being sick for so long.
  20. Wed., April 23

    by , April 23rd, 2014 at 04:07 PM (The FAF AFAP Digest)

    Drylands


    RC/scap ex
    kneeling ab crunches, 120 x 4 x 15
    push press, 50 x 3 x 8
    explosive leg extensions, 75 x 1 x 15, 90 x 2 x 15
    seated row negatives, 90 x 3 x 8
    deadlift, 95 x 3 x 8
    extreme angle step ups w/bar, 30 x 3 x 10
    cable twist w/yoga ball, 25 x 2 x 12 each side
    altitude drops, 10

    Stretching, 20 minutes


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

    Gack, still under the weather. Such a nasty bug. But I am on the mend. Hoping to get stronger swims in the next couple days. On top of my other supps, I'm going to start taking some lactoferrin for my immune system.
Page 1 of 20 1234511 ... LastLast