Drylands: RC/scap ex, 15 min russian twist on incline w/25 lb plate, 2 x 25 leg abductors, 100 x 3 x 8 overhead squats, 45 x 2 x 8 good mornings, 55-65 x 3 x 8 alternating hammers w/15 lb DBs, 2 x 25 cable twist w/yoga ball, 40 x 2 x 12 each side low row negatives, 70 x 2 x 8 power wheel roll outs, 2 x 15 knee tucks jumps, 10 med ball slams, 10 foam rolling, 5:00 ~~~~~~~~~~~~~~~~~~~~~~ Hit the gym today because I needed a break from the pool, as I'd been in 10 consecutive days. I kept it low volume and low weight since I haven't been to the gym in 4 1/2 weeks. Will go to Mason again tomorrow. Other thoughts from Nats: 1. I hated the stair situation at Indy. Why did we have to walk a mile to sit in the grandstand? Should be a shortcut to get up and down. 2. Why were there no announcers until a little bit on day 3? I really enjoyed that in Greensboro and missed it in Indy. 3. My breakouts are a problem. I'm hoping I can go off the blocks at Mason without the lifeguards yelling. 4. My flutter kick looked better in the 50 free than other swims. Going to carry on with some slow arms/fast feet 25s and 50s. 5. Rich Abrahams examined my knees and pronounced them hyperextended. Apparently, this is good for kicking. A nice match for my double jointed elbows, loosey goosey shoulders and floppy ankles. 6. My open turns are kinda slow. I'm not spinning around very fast. I wonder if that's because I'm doing so many turns in practice with fins? 7. If I'm going to carry on with my chard habit and get that sponsorship, I need to stop my late night snacking. Shouldn't be doing both! 8. There is not a single long course meet in the PV MD area this summer. Hopefully, this means Zones will be well attended. I was just trying to find a meet to pop in for a 100 back. Oh well.
Updated May 16th, 2013 at 04:22 PM by The Fortress
Drylands: RC/Scap ex, 15 min total ab machine, 120 x 3 x 15 fast free punch on cable machine, 30/35/40 x 1 x 30 leg abductor, 120 x 4 x 8 bicep curl, 30 x 3 x 8 back extensions w/25 lb plate, 3 x 15 power wheel roll outs, 3 x 15 seated twists w/45 lb bar, 2 x 25 russian twists on incline bench w/25 lb plate, 2 x 25 med ball slams, 10 foam rolling/scap stretching, 15 min -- it feels weird doing no plyos, but I guess with nationals approaching, it's not a bad time to stop them Swim/SCY/Solo: 700 various 6 x (25 front scull + 25 EVF free) w/agility paddles 50 EZ 2 x (6 x 25 shooters w/fins @ :35 + 50 EZ) 9 x 50 drill (3 fly/back/free) 50 EZ 4 x 25 shooters w/fins 50 EZ Total: 2100 ~~~~~~~~~~~~~~~~~~~~~~~ Had to be gone from the house all day, so got in a double. I was somewhat alarmed when our prospective buyer showed up with a home inspector, pool inspector, and structural engineer. I had never heard of someone bringing in a structural engineer to a home inspection. And I can't stand the buyer. Feeling a bit gloomy over all that ... and somewhat ticked off too since prior inspections have shown no structural problem. Our house certainly survived the earthquake just fine. I feel like its s blatant attempt to leverage the price. Mr. Fort and I have hired our own structural engineer. I forsee negotiations ... On the upside, there are 445 swimmers entered in Colozines Zones thus far, and Cheryl is expecting 50 more. This is a good number for the meet. I was a bit surprised by only 1636 going to Indy. But I guess Indy was also competing with the Pan Am games. Now way could I get away for that kind of time.
Updated April 10th, 2013 at 07:03 PM by The Fortress
Sunday Drylands: Rc/Scap ex 15 min tried Star Trac ab machine, fail, couldn't get it into a good position straight leg hip flexion, 30 x 3 x 8 each leg low row, 90 x 4 x 8 adductors, 100 x 3 x 8 abductors, 120 x 3 x 8 tricep press, 70 x 3 x 8 flutter kicks on bosu, 2 x 100 seated twists w/30 lb DB, 3 x 25 twists on cable machine w/yoga ball, 40 x 2 x 15 each side med ball slams in squash court, 10 x 50 various foam rolling/streching, 15 min skipped plyos bc of knee Monday Swim/SCY/Solo: Warm up: 600 various 8 x 50 w/agility paddles odds = front scull @ 1:10 evens = free, EVF emphasis @ 1:00 50 EZ Main Sets: 6 x 25 burst + cruise 100 EZ 8 x 25 kick w/fins @ :45 odds = AFAP (11s) evens = EZ 100 EZ Did workout #1A from the HIT forum. http://forums.usms.org/showthread.ph...501#post285501. Had planned on workout #1, but just wasn't up for it today. w/fins: 1 x 50 @ 100 pace @ 1:00 (fly, 25 high) 2 x 50 EZ @ 1:00 2 x 50 @ 100 pace @ 1:30 (back, 26) 4 x 50 EZ @ 1:00 3 x 50 @ 100 pace @ 2:00 (breast, 29) 6 x 50 EZ 4 x 50 @ 100 pace @ 2:30 (free w/agility paddles, 25) 8 x 50 EZ Total: 3100 ~~~~~~~~~~~~~~~~~~~~~~~~~ Whew, I was tired today. I had a busy weekend with long drives back and forth to Pittsburgh, work on renovations, poor sleep, etc. Didn't feel up to much today, though doing 100 pace work is important too. The really super fabulous news is that our VA house, aka The Compound where Jimby squats, is under contract. We had almost a full price offer right after our very well attended open house on Sunday. Relief! We love our house, but as a Victorian painted lady it sort of sticks out amidst all the center hall colonials that abound. They will inherit our summer league pool/racquet membership after we move, and our team will be glad that they are a family of swimmers.
Drylands: RC/scap ex, 10 min good mornings, 75 x 1 x 8, 80 x 3 x 8 russian twists on incline bench w/25 lb plate, 3 x 25 explosive glute isolator, 50 x 2 each leg extreme angle iso squat w/30 lb DB, 4:00 total ab machine, 120 x 3 x 15 resisted track start jumps, 40 x 2 x 10 low row negatives, 70 x 3 x 8 med ball slams, 2 x 10 power wheel roll outs, 2 x 15 long arm crunches, 2 x 50 foam rolling, 5:00 Swim/SCY/Solo: 600 various 8 x 25 back shooters w/fins @ :40 50 EZ 5 x 50 scull @ :15 RI 5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00 50 EZ 2 x (10 x 25 fly @ 100ish pace @ :40 + 100 EZ) -- 15 m UW for hypoxic emphasis 5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00 50 EZ Total: 2400 ~~~~~~~~~~~~~~~~~~~~~~~~ Got in a double today. The swim was mostly hypoxic/technique oriented, though the 2 x 25 fly weren't slow. Interview with Swimming World, part of the April Masters Monday series: http://www.swimmingworldmagazine.com...lie-Livingston. I should have said training solo can sometimes suck!
Updated April 1st, 2013 at 06:39 PM by The Fortress
Drylands in Primitive Gym: low row, 80 x 4 x 8 leg extensions, 60 x 4 x 8 extreme angle iso squat w/25 lb DB, 5:00 goblet squats, 45 x 3 x 12 Lunges w/20 lb DBs, 2 x 15 Seated twisters w/25 lb DB, 3 x 25 long arm crunches, 2 x 50 Crunches on you ball w/feet on wall, 3 x 15 alternating hammers w/15 lb DBs, 3 x 25 RC/scapular, 10 m Swim: 1000 EZ in hotel pool ----------------------------------- Got in the workout before my crash landing today. I was body surfing and must have caught the wave wrong (or it was too powerful). I got flipped and slammed, really hard, into the ocean floor on the mid back right side. Wow, it hurt. Not sure I could have done any free today after that. Immediately gulped 4 Advil and plan to stay on that diet for a couple days. When it happened, I remember thinking "at least it wasn't my shoulder." I'm somewhat worried that I may have bruised some ribs. One more day in paradise!
Updated March 28th, 2013 at 06:55 PM by The Fortress
Drylands: RC/scapula, 10 min Wide grip lat pulldowns, 70 x 3 x 8 leg extensions, 60 x 3 x 8 low row, 70 x 3 x 8 extreme angle iso squat w/25 lb DB, 5:00 long arm crunches, 2 x 50 incline crunches w/25 lb DB, 2 x 15 knee tuck jumps, 2 x 10 bunny hops over bench, 25 swim @ hotel pool 300 EZ 8 x 25 burst + cruise 50 EZ 5 x 50 AFAP breast + 50 EZ 50 EZ 5 x 25 AFAP free + 25 EZ 50 EZ Swim/LCM @ Barbados Aquatic Center 600 various 8 x 25 UW + 25 EZ 50 EZ 5 x 30 burst + cruise 50 EZ 4 x 50 @ 100 pace + 50 EZ @ 3:00 100 AFAP backstroke kick 100 EZ 100 scull w/paddles -- got out to reapply sunscreen 50 EZ 4 x 50 @ 100 pace + 50 EZ @ 3:00 50 EZ 100 scull w/paddles 4 x 50 free @ 200 pace w/paddles 50 EZ Total: 2650 ~~~~~~~~~~~~~~~~~~~~~~~~~ Yesterday, I hit the gym for a short workout and took a dip in the hotel pool. The gym is quite primitive in terms of weights, but I made do. The pool is approx 20-25 yards long. Today, our whole crew ventured out to Bridgetown. With no GPS and actual address it was, er, rather challenging to find the long course pool. Having no sense of direction, I would never have found it myself. And driving on the left side of the road is no easy task! A masters swimmer was running the place, and gave me a Team Barbados t shirt. Apparently, the Red Tide team was here two weeks ago. The pool felt very very long. Long course 50s are like 75s for me, stroke count wise. Between my am romp in the ocean and long course swim, Im bushed. Fortunately, the view from our deck is stunning. Despite constant reapplication of sunscreen my face is somewhat burned. I may not workout tomorrow. We're on a catamaran/snorkeling expedition. .
Updated March 25th, 2013 at 06:11 PM by The Fortress
Drylands: RC ex, 15 min explosive leg press, 190 x 3 x 15 straight single arm pulldown on cable machine, 30-35 x 2 x 15 straight leg hip flexion, 30 x 2 x 12 each leg bicep curls, 30 x 3 x 12 power wheel roll outs, 2 x 15 russian twists w/25 lb plate, 25 lower back machine, 120 x 2 x 15 med ball slams, 10 knee tuck jumps, 10 extreme angle iso squat w/20 lb kettleball, 5:00 leg abductor, 130 x 3 x 6 5 min foam rolling ? Swim/SCY/Solo: 600 various 8 x 50 @ :10 RI odds = scull evens = caterpillar fly drill 50 EZ 8 x 25 shooters w/fins @ :40 50 EZ 4 x through with agility paddles & fins: 100 smooth free or back @ 1:45 50 EZ kick @ :45 50 EZ Total: 1950 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Not sure I listed all the drylands. No iphone with me. It's been a rough day: hit and run at the grocery store with my car (thanks buddy, $1000 deductible), Durango making rumbling noises and in shop with a $2000+ hit and my iphone went dead and couldn't be resuscitated. Fortunately, I have apple care and got a new one. But the cars ... I hate people who smash up your car and don't leave a number and insurance info. On the upside, vacation in 4 days!!!
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
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.
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
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/
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.
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
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
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.
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
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.
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.
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
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!
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