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Strength Training and Dryland Workouts

  1. Wed-Fri, July 29-31

    by , July 31st, 2015 at 11:42 AM (The FAF AFAP Digest)
    Wednesday: Drylands

    rehab ex
    seat4d roww, 80 x 4 x 8
    rear delt fly, 65 x 4 x 8
    leg extensions, 105 x 4 x 8
    deadlift, 70 x 4 x 8
    bicep curls 15 lb DBs, 4 x 12
    hip abductors, 110 x 4 x 8
    kneeling ab crunches, 120 x 2 x 20
    flutter kicks on bosu, 2 x 100
    long arm crunches, 2 x 50

    stretching, 15 min


    Thursday:

    Swim//LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (25 fast various + 25 EZ)

    Main sets:

    16 x 50
    odds = fast @ 100 pace
    evens = EZ

    10 x 100 back or flutter kick w/fins @ 1:40
    50 EZ

    Total: 2750 m


    Heated Vinyasa, 75 minutes



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


    I had been planning to got to Pitt today for one last swim before it closes for the entire month of August. But I heard they were already roping off the competition pool. Had I known that, I would have swum at Lebo this am ... Not worth the drive to swim in the Pitt rec pool. So not sure what I'm going to do today ...

    Add on ....


    Friday:

    Swim/SCY/Solo @ LA Fitness:

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    10 x (25 AFAP kick + 50 EZ) @ 2:00
    100 EZ


    Total: 2100 y


    3 mile walk

    Updated August 1st, 2015 at 11:26 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  2. Thur-Fri, July 23-24

    by , July 25th, 2015 at 10:13 AM (The FAF AFAP Digest)
    Thursday:

    Drylands:


    rehab ex
    rear delt fly, 60 x 4 x 8
    glute isolator, 50 x 4 x 6 each leg
    seated row, 70 x 4 x 8
    good mornings, 70 x 4 x 8
    straight arm dips, 75 x 3 x 25
    deadlift, 65-70 x 4 x 6
    tricep press, 70 x 4 x 8
    standing broad jumps, 10
    hip abductor, 110 x 3 x 6
    bicep press w/15 lb DBs, 3 x 8
    explosive leg extensions, 90 x 3 x 15
    flutter kicks on bosu, 2 x 100


    After drylands, because it was such a beautiful day, I took our dog on a 5 mile walk.



    Friday:

    Heated power yoga, 5 min


    it's amazing how much easier yoga is when you do it as the first workout of the day!

    Swim/SCY @ Sewickley masters

    Warm up:


    500 various
    100 scull
    4 x 25 shooter + 25 EZ

    Main Sets:

    7 x 50 @ :50
    50 EZ

    8 x 25: 1/2 SDK + 1/2 cruise @ :45
    4 x 25: 1/2 SDK + 1/2 sprint @ :45
    -- I didn't sprint on these on the second half. Just did the first half fast instead
    100 EZ
    2 rounds: 6 x 50 + 100 EZ
    X = fatest time
    1 = X + 3
    2 = X + 2
    3 = EZ
    4 = X + 1
    5 = EZ
    6 = X
    4 x 25 shooter + 25 sprint @ 2:00
    -- I did these as 25 shooter + 25 EZ bc I was wasted after the last set
    100 EZ
    1 x 100 sprint
    -- I did flutter kick w/fins, :58
    100 EZ
    1 x 50 sprint
    1 x 100 EZ

    Total: 3050


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

    My shoulders were fatigued by the time I got to Sewy last night, probably from the combo of weights + yoga. All those down dogs and chatarungas really work the shoulders. I was pretty tired and hadn't done much sprinting, so it seemed hard. Today, I'm taking completely off, which is good bc I've been at it 11 days in a row since getting back from vacation. Very timely day off too, as I have a baby shower and graduation party to attend. Hope everyone enjoys their weekend!
  3. Fri-Sun, July 17-19

    by , July 19th, 2015 at 04:27 PM (The FAF AFAP Digest)
    Friday: Swim/LCM/Solo @ Lebo

    I went to the hour of adult swim at Lebo. Can't remember much of what I did anymore. I know I did 6 x 50 @ 100 pace and 2300 m total. I had planned to get to the gym that afternoon, but I was still feeling like a zombie from jet lag.


    Saturday: Swim/LCM @ North Park with Jim

    I ventured out to North Park, despite the long drive, to see Jim and not have to swim solo. It was mostly an aerobic practice with most things done on a chat interval. There is no pace clock there.

    1000 various
    6 x 50 + 50 EZ while Jim did a 500
    10 x 100 negative split
    -- I did odds free and evens kick
    6 x 50 + 50 EZ while Jim did a 500
    10 x 50
    -- I felt like I hit a wall at this point, still fatigued from jet lag
    -- Jim kept on swimming, but I had to hop out bc Teen Fort is here this weekend.

    Total: 3200 m


    Sunday: Drylands

    I tried to take it pretty easy since I hadn't lifted in over 3 weeks.

    rehab ex
    kneeling ab crunches 120 x 3 x 15
    russian twists on incline, 25 x 3 x 25
    good mornings, 65 x 3 x 6
    skull crusher + straight leg combo, 40 x 3 x 10-12
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 1 x 15, 50 x 2 x 20
    extreme angle squats on high boxes w/plate, 25 x 3 x 8
    leg extensions, 90 x 3 x 8
    hip abductor, 100 x 3 x 6
    streamline crunches, 3 x 50
    90/45/15 leg lifts x 10

    I'm going to a Kelly Clarkson concert with Teen Fort tonight after a day of birthday shopping and pedicures. Hopefully, I'll survive it.
  4. Tuesday, June 23

    by , June 24th, 2015 at 12:19 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness


    rehab ex
    straight arm dips, 90 x 3 x 25
    extreme angle squats on high boxes w/plate, 45 x 4 x 8
    seated row, 90 x 4 x8
    kneeling ab crunch, 130 x 4 x 15
    glute isolator, 50 x 4 x 6 each leg
    explosive leg extensions, 105 x 3 x 15
    tricep press + straight leg raise on bench, 40 x 3 x 15
    good mornings, 65 x 3 x 8
    flutter kicks on bosu, 100

    Didn't do much core work because I knew I was going to yoga later ...


    Heated Power Yoga, 75 Min

    I ended up going to the 5:45 pm class because I couldn't get to an earlier one. I knew it was going to be a hot one because of the instructor. I really roasted; it felt bikram hot. Too hot = counterproductive for me. I felt pretty wasted the rest of the evening.

    I need to start packing! Unfortunately, the weather for our trip does not look great at the moment. It could be fairly cold in places. Even in Copenhagen, it's only 63 degrees ...
  5. Sat/Mon, June 13, 15

    by , June 16th, 2015 at 10:35 AM (The FAF AFAP Digest)
    Saturday @ Dartmouth Gym

    50 minutes of drylands
    20 minutes on ellipse


    Monday: Swim/SCY/Solo @ LA Fitness

    Warm up:

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

    Main Sets:

    3 rounds:
    X
    1 x 100 fast kick @ 2:00
    1 x 50 EZ @ 1:30

    R1 X = 4 x 50 free w/paddles, descend 1-4 @ 1:00
    R2 X = 4 x 100 free w/paddles, descend 1-4 @ 1:45
    R3 X = 4 x 150 free w/paddles, descend 1-4 @ 2:30

    extra 100 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    200 EZ

    Total: 3200


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


    I had a very busy but fun weekend up at Dartmouth. Not much time to work out with all the ceremonies, grad parties, receptions, get togethers with friends, etc. The weather was perfect, though a bit hot. Fort Son graduated with honors and was commissioned as a marine lieutenant. (Oddly, in an apple-tree moment, he had almost the exact GPA that I did at Dartmouth.) At first, I thought this was an odd career path bc of his obvious lawyer skill set. But it seems to suit him. His plan is to eventually get his PhD in military history. The commissioning ceremony was interesting and Nate Fick (a Dartmouth grad of of Generation Kill fame) was the speaker.

    Travel was tough on both ends. It seems like the airline industry has just gone to hell. Coming home on Sunday night, there was a new excuse for delay: we couldn't get our bags because of "weather." So I was pretty bushed on Monday and did mostly an aerobic workout. I think I'm going to go to yoga today.
  6. Mon-Tues, June 8-9

    by , June 9th, 2015 at 04:54 PM (The FAF AFAP Digest)
    Monday: Drylands

    Did 60 minutes of drylands, can't remember exactly what anymore. One thing I've added is 3 way calf raises. I read an article on swimming science recently that was discussing dolphin kick. It found that one way to improve your dolphin kick, if you already have flexy ankles, is to strengthen the ankles. All the standing yoga poses help with that too.



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins @# :40
    100 EZ

    Main sets:

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

    5 x
    4 x 25 IM order @ 100 pace @ :30
    2 x 25 fast flutter kick @ :30
    1 x 50 EZ @ 1:30

    200 EZ

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

    5 x 50 back w/paddles @ 1:00
    50 EZ

    Total: 3450


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

    I was dragging today, not sure quite why. I've had a toothache for days and finally went to see my dentist. I need a root canal, which is scheduled for tomorrow. Blech. I would love a summer free of any kind of pain!
  7. Sun-Tues, May 31-June 2

    by , June 2nd, 2015 at 03:59 PM (The FAF AFAP Digest)
    Sunday:

    Went to a 75 minute heated power yoga class.


    Monday:

    off, had worked out 7 days in a row


    Tuesday:

    Drylands @ LA fitness:

    rehab ex
    face pulls, 60 x 3 x 25
    kneeling tricep press + eccentric fall back, 60 x 3 x 10
    good mornings, 65 x 3 x 12
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3 x 12
    hip abductors, 110 x 3 x 6
    standing three way calf raises, 75 x 3 x 8 each way
    planks, 3 x 1:00
    standing twists w/plate, 25 x 3 x 25


    Swim/SCY/Solo @ LA Fitness

    500 various
    100 scull
    4 x 50 free w/paddles @ :50
    50 EZ
    3 x (500 up tempo kick w/fins + 100 EZ)
    -- goal to hold under 6:00
    -- went 5:45-5:50s
    16 x 25 breast w/paddles @ :30
    150 EZ

    Total: 3200



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

    I can't believe it's already June! The weather here has been so peculiar it's hard to know what season it is. The last two days it's been 59-60 degrees. It's going to be a busy month. Fort Son graduates, Lil Fort "graduates" 8th grade, and our big vacation is coming up on June 26. I got Lil Fort tickets to the Taylor Swift concert here as a graduation present. She is very excited. Me, not so much. I haven't been to a concert in years and years. But I definitely think that 14 is too young to go solo with friends.
  8. Wed., May 27

    by , May 27th, 2015 at 02:16 PM (The FAF AFAP Digest)
    Drylands:

    4 rounds:
    yoga ball wall squats, 15
    yoga ball plank pull ins, 10
    ball pass/iron monkey, 15
    planks, 1:00
    leg lifts 90/45/15, 5
    flutter kicks on bosu, 50
    captain's chair leg lifts, 15

    HS hi row, 100 x 3 x 12
    leg press, 150 x 3 x 12
    med ball slams, 2 x 10
    twisting med ball slams 2 x 10
    torso rotation machine, 90 x 1 x 12 each side; fast ones: 50 x 1 x 25 each side
    push press, 30 x 3 x 12
    kneeling ab crunch, 120 x 3 x 25


    Swim/SCM/Solo

    1600 meters EZ


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

    I drove to the Bridgeville LA Fitness today. It was worth the extra 5 minutes of driving -- much nicer than the closer one in Bethel Park. I even used the locker room. The pool is 25 meters, which is nice. But there is no pace clock. I just had an easy swim planned after drylands, but still I would have preferred a pace clock. Not surprisingly, my legs were pretty sore today from all the power yoga.
  9. Thursday, May 22

    by , May 21st, 2015 at 05:01 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    planks, 4 x 1:00
    streamline crunches, 2 x 40
    90/45/15 leg lifts, 15
    standing twists, 25 x 3 x 25
    good mornings, 65 x 3 x 12
    seated row, 70 x 3 x 12 (had to go down in weight here)
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3-4 x 8
    combo skull crusher and straight leg lift on bench, 30 x 3 x 15
    glute isolator, 50 x 3 x 6 each leg
    hip abductor, 100 x 3 x 8


    Yoga, 30 minutes


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

    Got in some drylands. I wanted to go to an actual hot yoga class, but was too busy. So did some yoga on my own. Teen Fort will be here this weekend, and I am very excited to see her!
  10. May 12-14

    by , May 14th, 2015 at 02:45 PM (The FAF AFAP Digest)
    Tuesday:

    Did massive amounts of landscaping and gardening again.


    Wednesday: Drylands

    rehab ex
    core exercises, 15-20 min
    explosive leg extension, 105 x 3 x 15
    overhead tricep press + eccentric fall back, 60 x 3 x 12
    good mornings, 65 x 3 x 12
    deadlift, 65 x 3 x 8
    seated row, 80 x 3 x 8
    rear delt flys, 65 x 4 x 8
    calf raises, 75 x 3 x 8


    Thursday: Swim/SCY/Solo @ small Pitt pool

    Warmup:


    550 various
    100 scull
    10 x 25 shooters w/fins @ :40
    odds = right side
    evens = back
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    3 rounds:
    4 x 25 stroke @ 100 pace @ :30 (fly, back, breast by rounds)
    4 x 50 free, descend @ 1:00
    1 x 50 fast flutter kick @ 1:00
    1 x 50 EZ @ 1:30

    150 EZ

    3 rounds w/fins:
    10 x 25 SDK to 15m + cruise @ :30
    1 x 50 EZ @ 1:00
    100 EZ at end

    8-10 x 25 no breath free @ :40
    100 EZ

    Total: 3700


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

    I tossed and turned all night last night. I woke up tired and with a very sore neck. I didn't have much energy in the pool. I did an aerobic set that I had assigned my team last night and then shifted to hypoxic work. I notice that, for me, underwater work is easier in a warm pool. I guess the cold water doesn't agree with my lungs. I can SDK on my side and on my back from the deep end. But belly SDKs don't work in there.

    The small pool at Pitt is pretty much like Sewy: rather ancient, 6 lanes, warm, 3 feet in the shallow end with an abrupt drop to deep at the 15 meter mark. The only advantage is that it does have digital clocks. The latest update on the competition pool is that the engineers are going to assess whether they can patch the ceiling or have to replace it. They brought in a lift to do that, but it didn't reach the center part of the ceiling. So they need to bring in a bigger lift onto the outside balcony, remove some windows to get inside and then build a ramp to the center ceiling. I think it's fairly inevitable that they will find other problems. I know the college coach is already looking for other pools. Good luck -- there aren't any in Pittsburgh. I'm fairly resigned to swimming in crappy pools all summer, given that I'll be gone for 2 1/2 weeks. Once school is out, the Mt. Lebanon long course pool (very shallow) is open for adult swim from 11-12. So I will probably try to go there and sometimes to North Park, though North Park is about a 40 minute drive. I don't see anything on the Mt. Lebanon site that indicates whether the new high school public is open to the public this summer .... I will call. It still pains me that the public has extremely limited access to the pool that they paid for via taxes ...
  11. Wed. May 6

    by , May 7th, 2015 at 09:39 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    straight arm dips, 80 x 3 x 25
    face pulls, 60 x 3 x 25
    overhead squats, 45 x 3 x 8
    glute isolator, 50 x 4 x 6 each leg
    cable rotations, 25 x 1 x 10 -- I stopped bc these were bothering my bicep tendon
    good mornings, 65 x 3 x 12
    planks on foam roller, 3 x :30, 2 x :45
    rear delt fly, 65 x 3 x 8
    kneeling ab crunches, 120 x 3 x 20


    Swim/SCY/Solo

    2000 EZ x .944


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

    I seem to have a new body part that is sore -- my inner left knee. I suppose it may be due to the meager jogging I was doing ... I guess I'll have to google about exercises for the knee. Aging up in masters = always some new ache or pain. I wish I had bionic joints.
  12. Sat-Sun, May 2-3

    by , May 3rd, 2015 at 08:15 PM (The FAF AFAP Digest)

    Saturday:

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 smooth free w/paddles
    50 EZ

    Main Sets:

    16 x 50 @ 1:00
    -- Note: I am just referring to 50s as a 50, not 47.2 yards. I'll whack some yardage off when I flog it. Way too hard to figure out what my sets actually were in a 23.6 yard long pool ...
    odds = 100 pace
    evens = EZ
    100 EZ

    3 x (10 x 25 @ w/fins 100 pace) + 100 EZ
    -- dolphin kick, flutter kick, breast

    4 x 25 @ 100 pace
    -- I was going to do another set, but one of my swimmers showed up, so I stopped to chat.
    50 EZ

    8 x 25 w/chute, paddles & fins @ 1:00
    50 EZ

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3450

    Then, I went home and did a 3 mile walk jog on the treadmill.


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


    Sunday:

    Drylands:


    rehab ex
    deadlifts, 65 x 4 x 8
    seated row, 70 x 4 x 12
    tricep press, 70 x 4 x 12
    bulgarians in a streamline, 2 x 10 each leg
    eccentric fall backs, 50 x 3 x 12
    straight arm dips, 80 x 3 x 25
    hib adductors, 100 x 43 x 8
    power wheel roll outs, 2 x 15
    planks, 5 x :30


    Vinyasa Flow, 75 minutes

    Thankfully, this session didn't have an interminable amount of lunges. Today's nugget: something about chakras and the belly being the source of self esteem. Huh.


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


    Today, I managed to get two workouts in sandwiched around Lil Fort's soccer game. It was pretty exciting -- she scored the only goal and game winning goal with about :20 left in the game. I'm not sure weights and yoga are the best combo; swimming and yoga might be better. I feel pretty beat from all the drylands.
  13. Tues-Wed, April 28-29

    by , April 29th, 2015 at 02:59 PM (The FAF AFAP Digest)
    Tuesday:

    Went for a 6.5 mile jog/walk. Just didn't feel like spending a huge amount of time in the car driving to a pool.

    Wednesday @ LA Fitness

    Drylands:


    rehab ex
    straight arm dips, 75 x 3 x 25
    straight bar pulldown with squat, 70 x 3 x 15
    skull crusher straight leg raise combo, 30 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    glute isolator, 50 x 3 x 6 each leg
    rear delt flys, 65 x 3 x 12
    landmine rainbows, 45 x 2 x 20
    explosive leg extensions, 105 x 3 x 15
    eccentric fallback w/overhead cable, 40 x 3 x 12
    -- I saw this one on swimming world, supposed to be good for dolphin kick. But it's somewhat difficult.
    -- http://www.swimmingworldmagazine.com...-kick-muscles/


    Swim/SCY/Solo:

    I only had about 45 minutes before the pool closed, so just did the following. My upper body was pretty sore from the drylands, so I didn't do any sprint swimming.

    800 various
    20 x 50 w/fins @ 1:00
    odds = flutter kick @ 100 pace (26-27)
    evens = EZ
    200 EZ

    Total: 2000


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

    With Pitt closed, I haven't been doing as much swimming. I may drive to Sewy tomorrow, or I may just go to yoga.
  14. Fri-Sun, April 24-26

    by , April 26th, 2015 at 07:21 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ LA Fitness

    Huge relief! Mr. Fort's tests this week were negative for cancer. Now he just has to see a hematologist about his abnormal white blood cell count. Apparently, marathon training can drastically change your blood work.

    I just went to LA Fitness for an aerobic swim later.

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    15 x 100 flutter kick w/fins @ 1:30
    -- held 1:05-8, got faster as I went
    -- didn't do dolphin kick bc that was bothering my lower back
    100 EZ
    10 x 50 @ 1:00
    odds = stroke
    evens = kick
    100 EZ

    Total: 3450


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


    Sunday Drylands:

    -- I wanted to get to the gym on Sat, but was stuck at the house as Lil Fort (who's now taller than me, so the Lil descriptor may be way off) had friends over most of the afternoon and night. I did some landscaping today, which is a workout in and of itself. But I'm being very careful this year, as I suspect all the landscaping I did last year contributed to or caused the RC tear.

    rehab ex
    supine flutter kicks on bosu, 3 x 100
    planks
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 3 x 215
    rear delt flys, 65 x 4 x 12
    leg press, 180 x 4 x 15
    cable rotations, 25 x 2 x 15 each side
    hip abductors, 110 x 4 x 8
    overhead squats, 45 x 2 x 8
    yoga ball pull ins, 3 x 10
    kneeling ab crunches, 120 x 2 x 25



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

    I'm a little sad I missed out on all the fun at nationals, but it was for a good cause. I tried to watch as much of the livestream as I could and caught many of my friends' and teammates' races. Congratulations on all the fast racing!!!

    Unfortunately, as I sit here I appear to be suffering another allergic reaction. I have hives on my arms, legs, back and belly. I had thought that maybe I had a red dye allergy last time. But today I haven't eaten anything at all unusual. My seasonal allergies have really whomped me. Maybe it could be related to that? This is really damn annoying. I am really hoping that I don't have to head off to the ER again for more shots ...

    Updated April 26th, 2015 at 07:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Tuesday, April 21

    by , April 22nd, 2015 at 10:37 AM (The FAF AFAP Digest)

    Drylands


    rehab ex
    straight arm dips, 75 x 3 x 25
    streamline crunches, 2 x 50
    planks, 4 x :30 hold
    glute isolator, 50 x 4 x 5 each leg
    cable rotations, 20 x 3 x 15 each side
    hip adductor, 90 x 43 x 12
    multi hip machine, 60 x 4 x 8 each leg
    rear delt flys, 75 x 4 x 12
    wide grip lat pull downs, 75 x 3 x 8
    leg extensions, 120 x 4 x 8


    Swim/SCY/Solo @ LA Fitness

    800 various
    10 x (25 AFAP + 75 EZ @ 2:00-2:30)
    200 EZ


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

    I felt a glimmer of my normal self yesterday. I finally had a little more energy. Didn't sleep that well last night though. Exercise seems to have nothing to do with how well I sleep, contrary to what I've heard others say.
  16. April 18-20

    by , April 20th, 2015 at 03:13 PM (The FAF AFAP Digest)
    Saturday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    seated row, 70 x 4 x 12
    hamstring curls, 80 x 4 x 12
    rear delt flys, 60 x 4 x 12
    leg extensions, 130 x 4 x 8
    HS hi row, 110 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    hip abductors, 110 x 4 x 6
    combo skull crusher + straight leg raise, 30 x 3 x 15
    landmine rainbows, 45 x 3 x 15
    streamline crunches, 2 x 50

    Sunday:

    I attempted to swim. I drove to Pitt and the big pool was completely closed and the rec pool was mobbed. I knew Sewy would only have a couple lanes open at that time and didn't feel like driving even more. So I went home. It's going to be difficult to get to Sewy while Pitt is closed. The parkway exits are closed for construction and it's a really long drive. Trying to swim in Pittsburgh is just one big


    Monday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 drills
    50 EZ

    Main sets:

    3 rounds w/fins:
    10 x 25, UW 15 m @ :30
    1 x 50 EZ @ 1:00

    100 EZ

    3 rounds:
    1 x 100 free w/paddles @ 1:30
    4 x 25 semi fast flutter kick @ :30
    1 x 50 EZ

    4 rounds:
    3 x 50 free, back, breast w/paddles
    1 x 50 EZ

    100 EZ

    Total: 3550


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

    I took it pretty easy at the gym. As much as I liked the Rocket yoga, it seems to have re-tweeked my lower back. So I laid off any good mornings, deadlifts or leg presses. I also seem to have gotten Lil Fort's cold from last week. I am a wreck this spring. lol. I took it pretty easy in the pool today.

    Mr. Fort had a great marathon. He was hoping to get under 3:40 and ran 3:37, which is good for a hilly course. He was also freezing from the rain; he has no body fat. So he wore his arm warmers and gloves the entire time. That time should be a BQ for next year. He's never gotten a BQ at Boston before.

    Updated April 20th, 2015 at 04:32 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Monday, March 30

    by , March 31st, 2015 at 10:42 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    DB rows, 40 x 4 x 6
    rear delt flys, 75 x 4 x 8
    extreme angle squats on boxes, 35 x 3 x 8
    explosive leg extensions, 105 x 3 x 15
    face pulls, 70 x 3 x 25
    hib abdutors, 100 x 3 x 8
    kneeling ab crunches, 150 x 1 x 8
    good mornings, 90 x 2 x 5


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

    I had to cut my dryland routine a bit short. While doing the good mornings, I felt a painful twinge in my left lower back, which frightened me. I've never had any pain there before. I stretched for about 10 minutes then left. My dr prescribed a stronger antibiotic and prednisone for the ear infection. Hopefully, that will help. The prednisone might be good for the back as well. It didn't feel as bad this morning, though I think it might cause me to be done with drylands until after nationals. Maybe just some core work. I'm off the pool.
  18. Thursday, March 26

    by , March 26th, 2015 at 02:57 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    seated low row, 90 x 4 x 6
    leg press, 215 x 4 x 8
    rear delt fly, 75 x 4 x 6
    good mornings, 90 x 4 x 6
    tricep press, 80 x 4 x 8
    straight arm dips, 75 x 3 x 25
    kneeling ab crunch, 150 x 4 x 8
    landmined windmills, 45 x 4 x 15
    hip abductors, 110 x 4 x 6


    Swim/SCY/Solo

    1300 EZ


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

    I took yesterday completely off, felt just horrible. Still can't hear much out of right ear, and left ear is sore too. I wish nationals was in May (I recall it was in 2013). It would give everyone who is sick from late winter/early spring illnesses time to recover and it would not be as close to the all the zones meets.

    I was trying to watch NCAA prelims on my iPhone while I was at the gym. But the feed was not ideal; the video was running way behind the commentary. The 200 IM seemed insanely fast to me.

    Nationals psych sheets are out: http://www.usms.org/comp/scnats15/heats/

    I really should have entered 100 back ... I was just deterred by the meet being outside.

    Updated March 26th, 2015 at 05:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Meet + Weights

    by , March 23rd, 2015 at 10:49 AM (The FAF AFAP Digest)
    Albatross Meet:

    50 back, 31.0

    This was a half second better than last year. I felt great the whole way with good execution until the finish, which I completely misjudged. I can't remember exactly how. Meters finishes are tricky for me, as I'm usually between strokes. Anyway, I had the longest glide imaginable and should definitely have taken another stroke. Jim said it was a "terrible finish." So I might have been a half second faster with another stroke, which would have been a fantastic time. Still, 31.0 isn't too bad.

    50 breast, personal worst

    I shouldn't have swum this event. I only had 15-20 minutes rest after backstroke. My heart rate wasn't down and I had no zip. Lesson learned. I also can't seem to do breaststroke anymore. Not sure what's wrong. I had two PRs last year in breast, but it's been awful lately. I'm going to scratch the 100 breast at zones and swim something else.

    very long break until about 7:30 pm ...

    50 fly, 29.8

    Decent time, but again I had execution problems. Had a terrible second breakout and should have ascended my kicks sooner. I often have poor breakouts on the second length in very deep pools; I guess it's harder to judge where you are. I really need to work on this in practice with a tech suit on. Still, this is the fifth time I've been sub :30. I'm the only 50 year old to break that barrier; next year my friend Susan Williams will be the second.


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

    Overall, not a great meet. But it was fun to see my PV friends. I really hated driving down late Friday night. I got in very late after coaching and it took a couple hours to fall asleep (2:00 am). I really don't want to repeat this pattern for zones. So if I have to cancel my masters practice because there are no subs, I will do that.

    My 50 fly and 50 back were FINA #1 last year by a good margin, and these times will likely be the same. I am very excited to age up next year for this meet. I will be aiming at the 50 back, 100 back and 50 fly world records, which are currently 32.6, 1:12.2 and 31.1 respectively.

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

    Sunday Weights

    I paid an exorbitant fee to drop in at a gym before driving home and did the following:

    TRX, various exercises for 15-20 min
    DB rows, 35 x 4 x 6
    leg extensions, 125 x 4 x 6
    good mornings 85 x 4 x 5
    kneeling ab crunches, 140 x 3 x 8
    seated low rows, 75 x 4 x 8
    back extensions w/plate, 25 x 3 x 10
    flutter kicks on bosu, 100
    tricep press, 50 x 3 x 8
    rehab ex

    Updated March 24th, 2015 at 02:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Wed-Thur, March 11-12

    by , March 12th, 2015 at 03:31 PM (The FAF AFAP Digest)

    Wednesday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    deadlift, 75 x 4 x 7
    face pulls, 50 x 3 x 25
    HS hi row, 130 x 3 x 8
    explosive leg press, 105 x 3 x 15
    back extensions, 190 x 3 x 6
    landmine windmills, 45 x 3 x 15
    kneeling ab crunches, 150 x 4 x 8
    batwing hold w/15 lb DBs, 3 x :30
    standing broad jumps, 10

    After lifting, I had a 90 minute massage. Good grief, my quads and IT bands were sore.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x (100 + 50) w/fins @ 3:00
    -- UW 15 m each length with open turns
    50 EZ

    Main set:

    2 x (4 x 25 fly w/fins + 100 EZ)

    5 x starts, working on kick count to 15 @ AFAP and 100 pace
    100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    4 x (50 AFAP w/fins + 200 EZ)
    back (23), breast (26), fly (23), double shooter (20 high)

    5 x 50 DPS free w/paddles
    50 EZ

    Total: 3700


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

    I felt sluggish today, but it didn't effect my times, which were solid. Kinda tired after that effort. I've been doing a lot of HIT work and no recovery swims. I think tomorrow I'm due for one. Pitt is closed, so I will likely head to Sewy to swim with Jim and Bill. Debating whether I also should go to yoga tomorrow or start resting for the Albatross meet next weekend. Alternatively, I would start resting hard on Monday for 5 days. I have the same 5 days drop taper in mind for Zones. If I don't rest some for Zones, my 100 back will suck. I'm really second guessing whether I should have entered that event for nationals. But a 100 fly and 100 back double (plus a mixed relay) on the first day is a bit rough for me.

    Speedo is coming out with a new LZR on 4/1. I must say it looks like the suit for me. I didn't like my Arena Flex that much and it was too big on top. The Speedo suits fit me better, and it looks like they are aiming for the compression that the Arena carbon pros have had. http://explore.speedousa.com/innovat...r-racer-x.html

    I also saw that Matt and Annie Grevers have entered nationals!

    Updated March 12th, 2015 at 04:30 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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