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Strength Training and Dryland Workouts

  1. Wed. Double, Feb. 6

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

    RC/scapular ex, 15 min
    extreme angle iso squat w/10 lb DB, 5:00
    explosive free push press on cable machine, 40 x 3 x 40
    leg abductors, 130 x 3 x 6
    power wheel roll outs, 3 x 15
    flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder
    standing long jumps, 10
    resisted track start jumps on cable machine, 50 x 1 x 10
    explosive leg press, 195 x 3 x 15
    med ball slams, 2 x 10


    Swim/SCY/Solo:

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

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin, 4 fast hands
    100 EZ

    3 x (broken AFAP 100 w/fins + 300 EZ)
    -- 10 second break @ each 25
    1 = back, 48
    2 = free w/sm agility paddles & 100 breathing pattern, 47
    3 = evil w/sm agility paddles, 56 flat
    -- the paddles make the push offs/streamline slower, but I liked them on evil for power

    Total: 2250


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

    Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday.

    Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha

    Updated February 6th, 2013 at 05:50 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Thursday, Jan. 31

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

    Warm up:

    600 various
    5 x (25 front scull + 25 DPS free) w/agility paddles @ :15 RI
    50 RZ
    5 x 50 caterpillar fly drill w/agility paddles @ 1:10
    50 EZ
    12 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    2 x (25 AFAP back from blocks + 75 EZ) @ 3:00
    75 EZ

    1 x 50 AFAP breast from a dive, break :10 @ 25 (:33)
    150 EZ

    4 x (25 breast w/fins AFAP + 75 EZ) @ 3:00
    -- noodler joined lane despite plenty of other lanes with other noodlers, so I opted for breast
    100 EZ

    Total: 2900 -- I forgot something, can't remember what


    Drylands:

    Took Lil Fort to the gym and worked out while she was there. I skipped the weights until after the meet and did core work. Yesterday's recovery workout did not really revivify me, so maybe it was a good thing anyway.

    RC/scapular ex, 20 min

    2 x through:
    captains chair leg raises, 20
    long arm crunches, 50
    flutter kicks on bosu, 100
    power wheel roll outs, 15
    plate swings, 10

    stretching & foam rolling, 20 min


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

    My only concession to this weekend's meet is to take it easy tomorrow. I can't remember a meet where I've had so little rest. But I'm treating it like a speed workout. I did email the meet director and ask about split requests for manual timing. He told me it was no problem and that the rule book actually requires that they have the ability to provide splits. They'll even have split requests on hand! So I will do the 100 evil in the 200 evil. This will probably be much less amusing than watching me swim a 200 evil. When I did a couple in practice yesterday, even though I was cruising, my heart rate was up from the UWs.
  3. Monday, Jan. 28

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

    RC/Scapular ex, 15 min
    explosive leg press, 190 x 3 x 15
    explosive super pullover, 100 x 3 x 12
    good mornings, 85 x 4 x 8
    leg abductor, 130 x 4 x 6
    cable twist w/yoga ball, 50 x 2 x 12 each side
    wrist curls, 65 x 4 x 12
    power wheel pike ups, 2 x 12
    long arm crunches, 2 x 50
    extreme angle iso squat w/6lb DB, 5:00

    Bike, 20 min


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

    The girls were off school today, so I didn't have time for a recovery swim.

    In case I feel motivated this weekend, I signed up for the Tropical Splash meet this Sunday. :O I haven't swum at this meet in years. It has an early start and the pool is not great. But I'm going to cruise in late and swim mostly in the second half of the meet. 50 fly/50 evil//200 evil. No touchpads = no backstroke for me. At least one split request of course. Not going to rest at all.

    Updated January 29th, 2013 at 11:49 AM by The Fortress

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

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

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


    ART, 30 min


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


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

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

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


    Recovery Swim (Or should I say Recovery Kick?)

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

    Total: 2100


    Back to Gym:

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


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

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

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

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

    20 minutes foam rolling & stretching


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

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

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

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

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

    Categories
    Strength Training and Dryland Workouts
  7. Sunday, Jan. 6

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

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

    Swim/SCY/Solo:

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

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

    Total: 1680


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

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

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

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

    So glad Downton Abbey is back tonight!
  8. Wed., Jan. 2

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

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

    Swim/SCM:

    1100 EZ


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


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

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

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

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

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

    Friday:

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

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

    Total: 2800

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


    Saturday:

    I squeezed in a dryland session at the River Club.

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


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


    I had a great week of training last week. This week, not so much, too busy with life. Need to get to the pool later today.
  10. Wed., Dec. 26

    by , December 26th, 2012 at 05:31 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 15 min
    captains chair leg raises, 2 x 25
    long arm crunches, 2 x 50
    knee tuck jumps, 10
    standing broad jumps, 2 x 10
    altitude drops, 2 x 10
    squat jumps w/45 lb bar, 10
    med ball slams, 2 x 10


    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    Did a variation of one of my Holiday 25 sets from the HIT forum, http://forums.usms.org/forumdisplay....lie-Livingston
    2 x through
    4 x 25 torque drill w/paddles @:45
    4 x 25 burst + cruise @1:00
    4 x 25 swim @ 100 pace @ :45
    4 x 25 EZ @ :45
    4 x 25 AFAP kick @ 1:00
    8 x 25 EZ @ :45

    10 x 50 DPS w/agility paddles & fins @:50
    odds = back
    evens = free

    Total: 3150


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

    I decided to split my drylands between today and tomorrow, so just did some core & plyos today. I hadn't done a drylands + sprint double in a while and my calves were cramping some of the second round of the speed set. I'm heading up to Pittsburgh tomorrow to check on the house renovations. Hope to see Jimby and Water Rat at the Sewickley practice on Friday.

    This new blog format is going to take some time getting used to. Can someone tell me where the blog control function is now?

    Hope everyone had a fantastic holiday! I know I did.

    Updated December 26th, 2012 at 05:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Fri & Sat, Dec. 21-22

    by , December 22nd, 2012 at 05:27 PM (The FAF AFAP Digest)
    Saturday: Recovery Swim

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :40
    50 EZ
    8 x 25 right side shooters w/fins @ :40
    50 EZ
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ
    5 x 100 DPS free w/agility paddles @ 1:45
    50 EZ
    5 x 100 DPS free w/agility paddles @ 1:45
    100 EZ

    Total: 2800


    Saturday: Drylands

    RC exercises, 15 min
    rear delt fly, 70 x 3 x 12
    wrist curls, 45 x 2 x 12, 50 x 1 x 12
    leg abductor, 110 x 4 x 8
    good mornings, 80 x 3 x 8
    cable twist w/yoga ball, 45 x 1 x 15 each side, 50 x 1 x 15 each side
    explosive leg press, 190 x 3 x 20
    standing broad jumps, 10
    knee tuck jumps, 10
    altitude drops, 10
    captains chair leg raises, 3 x 20

    stretching/foam roller, 20 min


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

    Was too bushed after the Thursday night practice at Mason to do much on Friday. But got in a nice recovery swim. And I am going to attend yet another one tomorrow! Then I won't be able to make another one until the New Years practice. Not sure if I should go to that one or not. When I went a couple years ago, my shoulder was sore for 6 weeks. But it would be festive, and I could modify to add more kicking. Or skip bits.

    Meanwhile, while everyone is doing 100 x 100 or 50 x 100 or some such similar short rest calorie burning sets, I plan on assigning lots of 25s to my HIT folk.

    I am so ready for xmas. Gifts all purchased and wrapped, special xmas dinner food purchased and lots of goodies made.
  12. Wed., Dec. 19

    by , December 19th, 2012 at 07:52 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 15 min
    cable crunch, trying to target obliques, 85 x 1 x 25 each side, 95 x 2 x 15 each side
    tricep press, 40 x 3 x 12
    good mornings, 75 x 3 x 8
    wrist curls, 40 x 3 x 15
    resisted track start jumps, 40 x 1 x 10, 45 x 1 x 10
    explosive leg press, 190 x 3 x 15
    total ab machine, 110 x 3 x 15
    standing broad jumps, 10
    altitude drops, 10
    seated twist w/45 lb bar, 3 x 15
    long arm crunches, 2 x 50

    Bike, 30 min

    Foam roller/stretching, 20 min


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


    Had a good session at the gym today. Started back with the explosive work. One of the best things that I've added to my regimen are those resisted track start jumps. I swear I've been getting off the blocks faster this past year.

    I'm going to brave another Mason practice tomorrow night. Hoping it won't leave me too plastered. The last one was a tough workout coming off taper. I'll make sure not to run or get chased by a moose first tomorrow.
  13. Sat & Sun, Dec. 15-16

    by , December 16th, 2012 at 11:48 AM (The FAF AFAP Digest)
    Sat Drylands:

    RC exercises, 15 min
    leg abductors, 100 x 1 x 8, 110 x 2 x 8
    good mornings, 65 x 3 x 8
    explosive leg press, 190 x 3 x 12
    super pullover, 70 x 3 x 20
    captains chair leg raises, 3 x 20
    cable twist w/yoga ball, 40 x 1 x 15 each side
    altitude drops, 10
    long arm crunches, 2 x 50
    flutter kicks on bosu, 2 x 100


    Sun Swim/SCY @ Mason:

    Warm up:

    1500 of various swim/kick/drill/pull
    I did 1300 since I'm a pokey warm upper

    Main Sets:

    3 x 150 moderate kick @ 3:00
    2 x 25 AFAP kick @ :45
    -- I did the first 150 moderate and cruised the other two.
    -- went 14s on the six 25 backstroke kicks from a push
    100 EZ

    9 x 150 @ 2:40
    2 IM (drop a stroke) + one choice
    -- tried to swim smooth on the IMs, just cruised the choice by doing flutter kick w/board & fins
    50 EZ

    3 x 75 @ 2:00
    25 drill
    25 AFAP, rest :5
    25 scull
    -- got calf cramps on the 25s; knew I would after the aerobic set
    175 EZ

    Total: 3800


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

    Got up and went to the Mason practice with Teen Fort this am. 9 x 150? Ouch. My body is not remotely accustomed to that. Jeff Roddin is insane if he thinks I'll ever do 200 IM! Never! I only made it through the set by completely cruising every third one. Now I'm ready for a nap. But, no, I must write my HIT workouts and attend to holiday matters.

    Updated December 16th, 2012 at 08:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Wed., Dec. 12

    by , December 12th, 2012 at 08:06 PM (The FAF AFAP Digest)
    Drylands:

    RC ex
    leg press, 190 x 3 x 25
    super pullover, 50 x 1 x 25, 60 x 2 x 25
    total ab machine, 80 x 3 x 20
    good mornings, 55 x 3 x 15
    russian twists w/plate on incline bench, 3 x 25
    captains chair leg raises, 3 x 15
    long arm crunches, 3 x 50


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

    PRP on my elbow yesterday hurt like a mofo. Kept me awake off and on most of the night too. The next time I go in, prolly after the Jan. 20 meet, I will have a slightly different, newer procedure. Next time, they'll draw the blood the day before, break down the platelets, and use only the "good" bits when they re-inject the platelets the following day. Injecting the platelets immediately means some of them will be useless. Hopefully, I'll be able to swim tomorrow. I was thinking of going to the Mason practice with Teen Fort.

    Couldn't get much else done today because I was being jolly and gifty.
  15. Tuesday, Nov. 13

    by , November 13th, 2012 at 06:58 PM (The FAF AFAP Digest)
    Drylands, 45 min

    rehab ex, 15 min
    explosive leg press, 150 x 3 x 10
    back extensions w/plate, 25 x 2 x 15
    flutter kicks on bosu, 2 x 100
    yoga ball twist on cable machine, 30 x 1 x 15 each side
    captains chair leg raises, 3 x 20


    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

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

    4 x 20 in & outs with race pace turn @ 1:00
    100 EZ

    1 x 50 AFAP breast w/fins, 28 low
    150 EZ

    1 x 50 free w/fins @ 100 pace, 24 low
    150 EZ

    1 x broken 100 fly w/fins @ 100 pace
    -- break 15 @ 25
    -- went 49
    200 EZ

    2 x (25 AFAP free w/fins + 75 EZ)
    -- 10 highs

    10 x 25 shooter w/fins @ :40
    100 EZ

    Total: 2680


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


    Didn't have time for too long a swim today as the high school teams are now kicking us out of the pool by 3:00. I will probably do a real recovery workout tomorrow and then just cruise with a few bursts until the meet on Sunday.

    I guess that may be my last dryland until NE Champs. Maybe a wee bit of core work next week. I am not really looking forward to a long taper. Not that I ever am.

    I see with my 6 long course TTs this summer, I finally made it to 100 TTs. One season I would still really like to do all the 50s and 100s for 9 events. Maybe this SCM season.
  16. Tuesday, Nov. 6

    by , November 6th, 2012 at 03:57 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 10-15 min
    leg abductors, 120 x 3 x 12
    good mornings, warm ups, 85 x 1 x 8, 90 x 1 x 8, 95 x 2 x 8
    russian twists w/25 lb plate, 2 x 35
    rear delt flys, 60 x 3 x 20
    wrist curls, 30 x 3 x 20
    resisted track start jumps, 60 x 1 x 20
    altitude drops, 2 x 10*
    TRX squat jumps, 2 x 10
    standing power wheel roll outs, 10

    * An elderly man very helpfully warned me that I would slip a disc doing these.


    Swim/SCY/Solo:

    400 various
    8 x 25 shooters w/fins @ :30
    50 EZ
    4 x 50 caterpillar fly drill (only breath once per length) @ 1:15
    3 x (100 dolphin kick on back + 50) w/fins
    100 = each 25 under until flags + :5 break at each 25
    50 = EZ
    4 x 50 single arm fly @ 1:15
    100 EZ

    Total: 1600


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

    Gym + swim on Election Day. I cut my recovery swim short as I wanted to make it to the polls by 2:30 before it got too crowded. I tried at 11:00 am and the lines were very long.

    An article written by Jim in Mens Health about the possible dangers of fish oil:
    http://news.menshealth.com/fish-oil-...ts/2012/11/06/
  17. Kickboard Only, Friday, Nov. 2

    by , November 2nd, 2012 at 04:31 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    explosive leg press, 190 x 4 x 10
    wrist curls, 45 x 3 x 20
    total ab machine, 120 x 3 x 20
    super pullovers, 70 x 2 x 30
    standing long jumps, 10
    standing plate jumps, 10
    resisted track start jumps on cable machine + 5 fast strides, 60 x 1 x 10
    med ball slams, 10 (used an 8 lb ball, may need to use 6 lb)
    altitude drops, 10


    Kick/SCY/Solo:

    The ear infection workout, all with fins & kick board:

    400 EZ kick
    8 x 25 burst + cruise @ :45
    50 EZ
    8 x 25 drag race from mid-pool @ :45
    50 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    1 x 100 fast flutter kick, :57
    200 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    1 x 100 fast dolphin kick, :58
    200 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    kick ultra:
    20 x 15 m burst + cruise @ :30
    100 EZ

    Total: 2400 kick


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

    Found out I also had strep throat yesterday am, so had to lay low. (Jimby did ask me if it was really necessary to take antibiotics for this. lol!) Really didn't feel well anyway. Between Hurricane Sandy and the strep/ear infection, this has been a poor training week. The timing does not thrill me coming off a recovery week. I will not be resting for the Nov. 18 meet. I did book my flight for Boston. I'll probably rest 2 weeks for that meet, and not do a full taper.

    The good news is the elbow surgeon says I don't need surgery on the elbow! He recommends PRP. He told me he had a larger avulsion tear than me in the same place and, after consulting 4 surgeons, opted for PRP (with my PRP doc). He did warn me that the injections will make it hard to do much with the elbow for 7-10 days. This is longer than the shoulder recovery time. I think I'll schedule an appt for after NE Champs.

    I can't say I really enjoyed the kick board workout. Kick boards are my least favorite toy and kicking that much bugs my shoulder. Even with ear plugs, I still feel like I got water in my ear. I'm not supposed to be back in the water until Sunday, but I think I'll skip another kick board workout tomorrow and cross train. Maybe bikram.
  18. Wed., Oct. 17

    by , October 17th, 2012 at 05:06 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 minutes
    explosive leg press, 190 x 4 x 10
    super pullovers, 80 x 3 x 20
    lower back machine, 130 x 3 x 12
    wrist curls on cable machine, 35 x 3 x 25
    knee tuck jumps, 10
    standing plate jumps, 10
    long arm crunches, 100
    power wheel pike ups, 2 x 10


    Recovery swim:

    600 various
    20 x 25 shooters w/fins @ :40
    -- 4 each belly, back, left side, right side, twirling
    50 EZ
    10 x 50 @ 1:00
    odds = smooth free
    evens = smooth backstroke
    50 EZ

    Total: 1700


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

    I had Cheryl add 50 back (28.00) to my Sprint Classic entries, just in case I don't want to swim the 100 breast right after 50 free.

    Now to think about entries for the SCM meet on Nov. 18. Here's the meet info:
    https://www.clubassistant.com/club/m...1481&smid=4182. And meet info for NE Champs: http://www.usms.org/comp/event.php?M...20121207greatS. Between the 2 meets, I would like to try and squeeze in 50 free, 100 free, 50 breast, 100 breast, 50 back, 100 fly, and 100 IM. I'll likely rest on my 50 fly and 100 back times from the Albatross meet. Not sure how best to juggle the orders of events. I'd like to get in a fast 100 IM at the November meet. If I swam it then instead of in Boston, I'd probably have to skip 100 fly. That event takes a lot out of me in meters.

    Updated October 17th, 2012 at 07:38 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Sunday, Oct. 14

    by , October 14th, 2012 at 09:10 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    total ab machine, 120 x 3 x 15
    pec flys, 55 x 3 x 25
    wrist curls on cable machine, 30 x 3 x 25
    reverse wrist curls, 20 x 2 x 15
    explosive leg press, 190 x 3 x 15
    glute isolator, 50 x 3 x 8, each leg
    good mornings, warm ups, 75 x 1 x 8, 80 x 3 x 8
    cable ball twist, 45 x 2 x 15 each side
    standing power wheel roll outs, 2 x 15
    captains chair leg raises, 2 x 25


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

    Light weekend, didn't make it to the Mason practice. Started coming down with a cold on Friday night and have been trying to fend it off all weekend.

    Lots of fast swimming at Pac Masters Champs and Rowdy Gaines Classic this weekend. Going to check more results!
  20. Wed., Oct. 10

    by , October 10th, 2012 at 04:19 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    standing wrist/forearm curls on machine (Teen Fort showed me these), 30-40 x 3-4 x 15
    forearm/tricep exercise attaching rope to machine (basically an overhead tricep press moving the hands/wrists to the sides at the end), 40 x 3 x 25
    good mornings, warm up, 80 x 4 x 8
    rear delt flys, 55 x 3 x 25
    explosive leg press, 190 x 3 x 10
    ravers , 30 x 3 x 25
    russian twists w/25 lb plate, 3 x 35
    captains chair leg raise, 2 x 25
    power wheel pike ups, 2 x 15
    long arm crunches, 2 x 100
    bunny hops over bench, 2 x 25
    knee tuck jumps, 2 x 10
    altitude drops, 10

    30 minutes stretching, foam roller and yoga


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

    Just hit the gym today. No time to get a recovery swim in at the pool. Wed is a busy carpool day cuz Lil Fort has both soccer and swimming. Ciao!
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