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Strength Training and Dryland Workouts

  1. 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
  2. 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
  3. 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
  4. Sunday, March 8

    by , March 8th, 2015 at 07:37 PM (The FAF AFAP Digest)
    Drylands, 60 min

    rehab ex
    straight arm dips, 75 x 3 x 25
    flutter kicks on bosu, supine, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    push press, 50 x 4 x 8
    good mornings, 85 x 4 x 6
    rear delt flys, 65 x 4 x 8
    seated row negatives, 90 x 1 x 6 (couldn't get back on machine to do other reps)
    explosive leg press, 105 x 3 x 25
    combo skull crusher + straight leg raise, 40 x 3 x 12
    extreme angle squats on high boxes, 50 x 4 x 6

    Vinyasa Yoga, 75 min

    I know yoga teachers think Shavasana is important at the end of the session, but I just hate it. I want to bolt out and get on with my day.


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

    This is the first day since getting back from Paris that I've felt almost normal. Not all the way out of the woods, but getting closer.

    Interesting article on 50+ athletes in Outside magazine. It seems to be especially important to eat more protein, do HIT and sleep more.
    http://www.outsideonline.com/fitness/bodywork/the-fit-list/How-to-Tweak-Your-Training-After-50.html?utm_source=facebook&utm_medium=social&utm_ campaign=facebookpost

    Updated March 8th, 2015 at 07:44 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  5. Thursday, March 5

    by , March 5th, 2015 at 04:35 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness


    rehab ex
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    kneeling underhand pull down, 110 x 4 x 12
    bulgarians in a streamline, 3 x 10 each leg
    DB rows, 35 x 4 x 5
    kneeling ab crunches, 140 x 3 x 12
    rear delt flys, 60 x 4 x 8
    hip abductors, 110 x 4 x 5

    Quick Swim @ LA Fitness

    500 various
    8 x 25 drill
    4 x (25 breast @ 100 pace + 25 EZ)
    3 x (25 AFAP breast w/fins + 25 EZ)
    3 x (25 AFAP free w/fins + 75 EZ)
    5 x 50 cruise free
    50 EZ

    Total: 1650


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

    A definite uptick in health today! I didn't do too much in the pool bc I want to get a good workout in tomorrow.

    I registered for nationals today with recent times:

    Event #8 - W50-54 100 Butterfly Seed Time: 1:02.90
    Event #12 - W50-54 50 Breaststroke Seed Time: 34.00
    Event #28 - W50-54 50 Freestyle Seed Time: 25.10
    Event #38 - W50-54 50 Butterfly Seed Time: 26.30
    Event #42 - W50-54 50 Backstroke Seed Time: 27.78
    And hopefully a couple mixed relays

    I realized after entering 50 free that I need to focus more on sprint free. Also going to stick to my plan of focusing on 50 work and faking a couple 100s. Now I need to enter Zones. I will probably only do a few events there, but want to go to see PV friends and bc a few of my Team Pitt swimmers will be there.
  6. Sun-Mon, March 1-2

    by , March 2nd, 2015 at 02:53 PM (The FAF AFAP Digest)
    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 80 x 3 x 8
    rear delt flys, 60 x 3-4 x 8
    skull crusher + straight leg raise combo, 40 x 3 x 12
    cable twist w/yoga ball, 30 x 3 x 8 each side
    saxon side bends w/plate, 3 x 15
    kneeling ab crunches, 140 x 3 x 12
    straight arm dips, 75 x 3 x 25
    hip abductors, 110 x 4 x 5
    ?? something else, can't remember

    Too tired to go to yoga.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly

    Main sets:

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on belly
    100 EZ

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on back
    100 EZ

    8 x 50 free w/paddles @ 200 pace @ 1:00
    100 EZ

    8 x 50 back w/paddles & fins @ 1:00
    150 EZ

    Total: 3450


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

    I am not feeling so hot. Last week, I was very tired and headachy, and I attributed it to sleep deprivation and jet lag. But I seemed to get worse over the weekend, even with Saturday off. I am just really dragging, and didn't do anything fast today. It occurred to me today that it might be a sinus infection as I've been congested for some weeks. If this relentless headache isn't gone tomorrow am, I am taking myself to the doctor. I would go tonight, but I have to drag myself back to the pool to coach. The timing for this is very poor as this is a key training time for my upcoming meets.
  7. Wed-Thur, Feb. 25-26

    by , February 26th, 2015 at 04:23 PM (The FAF AFAP Digest)
    Wednesday Drylands + recovery swim

    rehab ex
    good mornings, 85 x 4 x 5
    DB rows, 30 x 4 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    zercher squats, 65 x 4 x 6
    bent over rope pulls, 90 x 4 x 8
    straight arm dips, 75 x 3 x 25
    combo skull crushers + straight leg raise, 35 x 4 x 15
    crunches w/ 25 lb plate, 3 x 15

    1400 EZ swim


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x (25 @ 100 pace + 25 EZ)
    -- breast, working on pull

    6 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x 25 back @ 100 pace (15s)
    -- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
    50 EZ

    3 x (10 x 25 @ 100 pace + 100 EZ)
    fly w/fins @ :45
    breast @ :40
    dolphin kick w/fins @ :40

    Total: 3200


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

    Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.

    Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.

    http://www.patriotmasters.org/2015.Colonies.Estimated.Timeline.pdf

    Updated February 26th, 2015 at 04:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Friday, Feb. 13

    by , February 14th, 2015 at 09:16 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips 74 x 3 x 25
    rear delt fly, 75 x 4 x 8
    good mornings, 90 x 4 x 5
    explosive leg press, 175 x 3 x 15
    extreme angle squats on high box w/45 lb plate, 45 x 4 x 8
    DB rows, 30 x 3 x 8 each side
    kneeling ab crunches, 150 x 3 x 12


    Short Swim:

    700 various
    5 x (25 fast + 25 EZ) @ 1:30
    200 EZ

    Total: 1150


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

    Heading to the airport soon. Flights are still on time despite the snow here. It's supposed to be 48-55 degrees when I'm in Paris. That will feel like spring to me! I can tell I'm getting a cold, woke up very congested. Just hope it doesn't worsen.

    Updated February 14th, 2015 at 09:46 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Tues-Wed, Feb 10-11

    by , February 11th, 2015 at 03:43 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    land mines, 45 x 3 x 15
    single leg deadlift w/20 Lb DBs, 3 x 10 each leg
    straight arm dips, 75 x 3 x 25
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4-5 x 6
    wide grip lat pulldowns, 75 x 3 x 8
    kneeling ab crunches, 140 x 3 x 15
    seated row, 80 x 3 x 8


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    4 x 25 SDK @ 100 pace @ :45
    50 EZ

    5 x (25 AFAP + 75 EZ)
    -- some from a push, some from the blocks

    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = back, 15 flat-low with 11 SDKs
    R2 = back, 15 flat -low, with 10-11 SDKs
    R3 & 4 = breast w/fins, no pullouts, 12 high-13s

    Total: 3250


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

    Some random thoughts for the day:

    1. I didn't like the Arena Flex as much as the Carbon Pro. Less compression and it definitely runs slightly bigger than the Pro. I was a little disappointed with the fit.

    2. I've decided to overhaul my breaststroke pull again. Today, I tried an EVF and hard elbow squeeze. That seems to be faster than my other style pull (was trying the Salo palms down recovery). I also think I'm kicking a tad too early, and should kick when I'm at the end of my recovery, not during. Breaststroke is such a frustrating stroke.

    3. I've decided I'm going to forget ever doing a real USRPT set. I'm too old, too much a drop dead sprinter, use too many SDKs and am mentally weak. So I won't be converting any fast twitch fibers from anaerobic to aerobic. Though I still think there is value in doing sets like I did today, as you get in a good amount of race pace work.

    4. This SCY season is going to be interrupted somewhat by my Paris trip (life first). But I think going forward that I need to focus more on strength training as I get ready to age up (at least in meters) next year. The move + RC tear took a real toll. And I think this particularly effects my 100s.
  10. Wed., Jan 21

    by , January 21st, 2015 at 08:23 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    single leg deadlift w/20 lb DBs, 3 x 10 each leg
    zercher squats, 55-85 x 5 x 8
    landmine rainbows, 55 x 4 x 15
    rear delt fly, 45 x 3 x 20
    barbell roll outs, 3 x 15
    straight arm dips, 75 x 3 x 25
    skull crushers w/BB, 50 x 4 x 8
    good mornings, 85 x 4 x 6
    saxon side bends, 3 x 15
    streamline crunches, 2 x 50

    stretching/yoga, 15-20 min


    Swim/SCY/Solo @ Pitt

    Just cruised around for maybe 1800 before coaching.


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


    Whew, I'm much more tired from drylands than usual. My upper back and shoulders are sore/fatigued. I did a couple different exercises today -- the zercher squats and landmine rainbows. I kinda like the zercher squats bc they seem to recruit the upper back and spine more, so more core work.

    I entered the Auburn meet. It will be my first meet in 10 months, so hopefully will shake off some racing rust. Having been spoiled in PV, I"m still not used to traveling for every USMS meet. But channeling Patrick and Stewart and Mark, I'm going to view it as business travel.

    Updated January 21st, 2015 at 08:32 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Sat-Sun, Jan 17-18

    by , January 18th, 2015 at 04:01 PM (The FAF AFAP Digest)
    Saturday: Drylands

    rehab ex
    seated row negatives, 80 x 3 x 8
    extreme angle squats on stacked steps, 50 x 4 x 8
    kneeling ab crunches, 140 x 4 x 12
    explosive leg press 105-110 x 3 x 15
    rear delt fly, 45 x 3 x 15
    hip abducor, 120 x 4 x 5
    overhead crunches w/24 lb plate, 3 x 15


    Stretching/yoga, 15-20 minutes


    Sunday:

    Swim/SCY @ Sewy w/Jim, Bill & John

    600 various
    4 x 25 power kick
    8 x 50 w/fins @ :50 (mixed it up)
    8 x 25 SDK to 15 m + cruise
    50 EZ

    Then the group was doing some fairly short rest stuff that I didn't want to do. I did some 25 and 50 flys w/fins @ 100 pace and a few AFAP 25 breasts with easy swimming in-between.

    Finished with
    12 x 25, 3 x IM order @ 100 pace @ :45
    100 EZ

    Total: calling it around 2500


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


    I was planning on going to yoga today, but am feeling too tired. I aim to get in some foam rolling and stretching this afternoon. I may skip weights on Wed this week. It's been a long time since I had a week off weights. Then I reboot and get in 3 solid weeks of training before leaving for Paris.

    I see that Jim quoted Water Rat and me in his latest article for Swimmer. Somehow, he reduced my rotator cuff tear to an impingement. But at least I am more "well adjusted" than Mark. :-)

    Updated January 18th, 2015 at 04:20 PM by The Fortress

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

    by , January 14th, 2015 at 07:49 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    deadlift, 75 x 4 x 8
    face pulls, indeterminate weight (#5) x 3 x 25
    seated leg curls, 90 x 4 x 8
    back extensions, 150 x 4 x 8
    plate loaded rows, 80 x 4 x 8
    altitude drops, 10
    extreme angle iso squat, 2:30
    ab work: streamline crunches, med ball crunches, yoga ball roll outs


    Stretching, 15 min



    Swim/SCY/Solo:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 100 DPS back w/fins & paddles, focus on technique @ 2:00
    100 EZ
    4 x 100 DPS free w/fins & paddles, focus on technique @ 1:50
    100 EZ
    4 x 50 breast w/fins & paddles @ 1:15
    50 EZ
    3 x (25 shooter + 25 breast kick on back)
    50 EZ

    Total: 2200


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

    I decided to lift at Pitt today. This was a good call because then I could get in an EZ technique type swim afterward.

    I was very excited to hear that the Albatross meet will be held on March 21, so I will rest some for that. I will either swim 50 back/50 breast, 50 fly or 50 back/100 back/50 fly. Those are the lineups I've swum the last 8 years. And, since they never change the order of events, I won't either! Note to Jazz: 50 free is out because it is 10 minutes after 50 fly.

    Mr. Fort and I were pondering the fate of aging for masters athletes last night. The go to trainer here in Pitt says that the 50s is the decade where athletic performance declines the most and injuries are most likely to rear their ugly head. We have certainly had the most injuries then. In the last four years, I've had a labral tear, elbow tear and RC tear. Mr. Fort has had quite a few injuries too. One of mine was sheer stupidity, but the others were probably age and fragile shoulders.
  13. Tues-Wed, Jan 6-7

    by , January 7th, 2015 at 08:52 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main Sets:

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

    4 x (25 AFAP from the blocks + 75 EZ)
    100 EZ

    Pyramid 50 frees: 9 x 50 @1:30
    -- 5/6/7/8/9/8/7/6/5 fast strokes
    250 EZ

    broken 100s w/fins (4 x 25 @ :30):
    broken 100 AFAP breast + 150 EZ
    broken 100 fly @ 100 pace + 150 EZ
    broken 100 AFAP back kick +1 50 EZ
    broken 100 fly @ 100 pace + 150 EZ

    Total: 3400



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


    Wednesday:

    60 minutes of drylands


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


    I actually felt surprisingly decent in the pool on Tuesday. Times seemed to be fairly fast too -- faster than I was going in the shallow hot pool. The pyramid 50 frees were my first fast strokes of free since early August. I finally feel like I might be able to get back to swimming free and fly more regularly. I'm not sure what my next USMS meet will be. The Albatross meet is not on the PV schedule yet ... I will likely have some anxiety about it after being injured and not competing for so long.

    I'm very excited too -- I just booked my trip to Paris to visit my BFF. I leave on Feb. 14. Can't wait. Have the list of Paris pools that Patrick kindly gave me, so hopefully I can tear myself away from the sights to go swimming a couple days! I was disheartened to read about yesterday's psychotic terrorist attack there, and hope things settle down before I leave.
  14. Jan. 3-5

    by , January 5th, 2015 at 03:52 PM (The FAF AFAP Digest)

    Saturday Jan. 3


    60 minutes of drylands and 20 minutes of stretching/yoga


    Sunday:

    Swim @ Sewy with 5 other Sewy masters

    I was pretty tired, so cruised most of it. I also wanted to go to yoga later, so saved up some energy.

    600 various
    8 x 50 @ :50
    8 x 25, SDK to 15 m and cruise @ :45
    Jim's silly pyramid set:
    lengths: 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1 @ :30 per 25
    -- I did them with fins. First length of each segment fly@ 100 pace then cruise backstroke kick
    100 EZ

    Total: 2900


    Vinyasa Flow, 75 minutes

    I haven't been to a yoga class in simply ages. I rather prefer the bikram poses, but I just can't stand the bikram heat. The vinyasa temp of 85-90 is just so much nicer. And this studio is only 5 minutes from my house. I can do the bikram stretches on my own. Several of those are really good for opening up the chest and pecs.


    Monday:

    I was due for a day off after 7 days in a row. And I welcomed a day home alone in my house after all our holiday company. I did stretch and do my rehab exercises for 45 minutes. I feel better since I recommenced stretching, and I'm going to try to get to yoga once a week. My left shoulder is finally feeling better too. I am really psyched to swim in a cold deep pool tomorrow at Pitt. It's been along three weeks of crap pools.
  15. Dec. 31-Jan 2

    by , January 2nd, 2015 at 04:02 PM (The FAF AFAP Digest)

    December 31:


    Was at the gym for an hour. Stretched for 15 minutes afterward.


    January 1: Swim/SCY@ Sewy

    Warm up:

    1000 various

    Main Sets:

    Jim and Bill and John were doing 10 x 200. I did:

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

    8 x 25 fly w/fins @ 100 pace @ :45
    50 EZ

    8 x 25 breast @ 100 pace @ ;45
    50 EZ

    5 x (25 AFAP kick + 50 EZ) @ 1:20
    75 EZ

    Then, while they did 5 x 100 free @ 1:30, I did w/fins:
    5 x 50 @ 1:30
    1 = fly @ 100 pace
    2 = dolphin kick @ 100
    3 = EZ
    4 = fly @ 100 pace
    5 = flutter kick @ 100 pace

    They did 5 x 100 free @ 1:40. I did backstroke kick w/fins and went
    1-3 = EZ to recover from last set, 4 = fast (53), 5 = EZ

    They did 5 x 100 free @ 1:50. I did 2 EZ, and 3 with the first 25 @ 100 pace
    100 EZ

    Total: 3500



    Jan 2: Decided to stay at home so I wouldn't be gone for so long, since my mother and Fort Son (and his GF) are still here.

    I did about 20 minutes with DBs, the power wheel and the kettle ball. Did a 3 mile jog on the treadmills and stretched/yoga for 15 minutes


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

    Hope everyone has had a great holiday season!
  16. Wed-Thur, Dec. 17-18

    by , December 18th, 2014 at 07:15 PM (The FAF AFAP Digest)
    Wed Drylands:

    rehab ex
    yoga ball tucks, 3 x 10
    power wheel roll outs, 3 x 15
    knelling ab crunch, 150 x 4 x 8
    good mornings, 85 x 3 x 5
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    hip abductor, 110 x 4 x 5
    squat + pull downs, 80 x 3 x 12
    -- got this one from Swimming World magazine: http://www.swimmingworldmagazine.com...pulling-power/
    kneeling under hand pull, 90 x 3 x 12
    -- got this one from SW too, but can't find the link
    -- you hold the very ends of the shortish bar underhand and look up to the ceiling while you pull down, seems to activate the scapula more this way

    Stretching/yoga, 15 min



    Swim @ Sewy w/Jim & Bill

    Warm up:


    800 various

    Main Sets:

    20 x 25, SDK to 15m @ 100 pace then cruise @ :45
    100 EZ

    4 x rounds: (Ised fins)
    100 cruise free or back kick @ 1:30
    2 x 25 sprint kick (I kicked @ 100 pace)

    100 EZ

    8 x 50
    evens = EZ
    odds = @ 100-200 pace
    100 EZ

    Total: 2600


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

    I was absolutely beat and sore from yesterday's dryland workout, so used today as mainly a recovery workout. I should really hit the foam roller tonight too. Hopefully, I can get some sprinting in tomorrow.
  17. Catch up, Fri-Tues, Dec. 12-16

    by , December 16th, 2014 at 03:36 PM (The FAF AFAP Digest)

    Friday: Did the hour practice with Sewickley masters


    7 x 50 warm up
    8 x 25, SDK 15m @ :45
    4 x 25 burst + cruise @ :45
    100 EZ

    3 rounds w/fins of:
    5 x 50 back @ 200 pace @ 1:00
    1 x 50 EZ @ 2:00
    1 x 50 fast back kick @ 1:00
    1 x 100 EZ

    8 x 25 burst to 15 m dolphin kick w/board & cruise @ :30
    100 EZ

    Total: 2400


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


    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x4 x 5
    seated row, 80 x 3 x 8
    deadlifts, 85 x 4 x 6
    tricep press, 80 x 3 x 6
    kneeling ab crunches, 140 x 4 x 12
    bulgarians in streamline, 2 x 10 each leg
    HS hi row, 130 x 4 x 6
    streamline crunches, 2 x 50
    V ups, 10

    stretching, 15 min


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


    Monday: Swim/SCY/Solo @ Sewickley

    Warm up:


    usual 900

    Main sets:

    5 x 50 single arm fly @ 1:00
    50 EZ

    w/fins:
    5 x 100 flutter kick, descend @ 1:45 (to 1:05)
    50 EZ
    8 x 25 free, 1 breath @ :30
    50 EZ
    5 x 100 backstroke kick, descend @ 1:45 (to 1:01)
    100 EZ
    8 x 25 dolpin kick w/board @ 100 pace @ ;40
    100 EZ
    5 x 100 free, descend @ :145-2:00 (to :59)
    100 EZ
    8 x 25 smooth breast @ :40
    100 EZ

    Total: 3800


    Didn't realize I did this much. I was dead from weights, so didn't do much fast stuff. My upper back was really sore. I was looking at my blog from past years and realize I am much weaker now than previously. It's due to the long layoff when I moved and the shoulder problem, but still, I need to make some progress in this area.


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


    Tuesday: Swim /SVY @ Sewy w/Jim & Bill

    Warm up:


    10 x 100 @ 1:45
    -- I mixed up strokes and kick

    Main sets:

    8 x 25 shooters @ 1:00
    -- missed one of these due to losing nose clip
    50 EZ

    ww/fins:
    8 x 50 controlled speed backstroke @ 1:00 (31s)
    100 EZ @ 3:00
    8 x 50 @ 1:00
    -- 2 x 3 fast + 1 EZ
    -- did backstroke kick, 27s
    100 EZ @ 3:00
    8 x 50 controlled speed backstroke @ 1:00 (29-30)
    -- a little faster than the first round
    100 EZ

    Total: 2750


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

    Before we started the workout, Jim and I were opining that 200 fly was probably the hardest event for most masters. Bill disagreed, and proceeded to do the entire workout fly, except for the shooters. He must have bionic shoulders. I'm pretty pooped after that effort, but it was so nice to have company for the workout. I would never have done that main set on my own.

    Interesting article on call to move next Worlds out of Russia: http://www.swimmingworldmagazine.com...ipts-released/

    Updated December 16th, 2014 at 03:52 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Mon-Tues, Dec 8-9

    by , December 9th, 2014 at 03:30 PM (The FAF AFAP Digest)
    Monday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    good mornings, 75 x 4 x 6
    seated row, 70 x 4 x 8
    kneeling ab crunches, 140 x 3 x 12
    tricep press, 70/80 x 3 x 8
    bulgarians in streamline, 3 x 10 each leg
    leg extensions, 135 x 4 x 8
    HS hi row, 100/110 x 3 x 8 (haven't done this one in many months)
    stability ball tucks, 10
    russian twist on incline, 25 x 2 x 25

    15 minutes of stretching



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    550 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    6 x 25 burst SDK + cruise @ :45
    100 EZ

    5 rounds w/fins:
    75 back-breast-free @ 200 pace + 25 EZ @ 1:30
    4 x 25 fast kick @ 100 pace @ :30
    50 EZ @ 1:30

    100 EZ

    8 x 100 backstroke kick w/fins @ 1:30
    -- stay under 1:05, went 1:02-1:04
    250 EZ

    Total: 3550


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

    Just as I was getting over my cold, I feel like I might be coming down with another. Lil Fort (and many kids at her school) have been home sick. I didn't have much energy today, so didn't do much fast stuff.
  19. Blog Catch Up

    by , December 1st, 2014 at 02:47 PM (The FAF AFAP Digest)
    Not a lot to report for the last five days ... I got whacked with a nasty head cold over the Thanksgiving break and it is still lingering.

    Wed: 60 minutes of drylands with Teen Fort

    Thur-Friday: nada

    Saturday: About 2200 easy at the Sewy Y with Teen Fort and Fort Son. Didn't have any energy to do anything fast.

    Sunday: Teen Fort and I joined Jim and Bill at the Sewy Y and did the following:

    600 various
    8 x 50 @ 1:00
    -- I used fins and went 12.5 UW each length
    8 x 25, SDK to 25m @ :45
    50 EZ
    10 x 75 @ 200 pace @ 1:15 + 25 fast @ 100 pace @ :45
    -- I did most of the 75s kick w/fins
    100 EZ
    another 8 x 25 SDK to 15m @ :45
    8 x 25 @ 100 pace @ :45
    100 EZ

    Total: 2850


    Monday: some drylands


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

    I was dead after Sunday's effort. Today, I went to the gym with Fort Son, but reduced my weights from usual and didn't do too much. I am swimming at a little Y meet on Sunday at Sewickley (25 fly + 50 breast + 25 back). You have to swim in 3 meets to preserve your ability to swim in the championship meet in April. Don't know if I'll be at that meet. It's the same weekend as Zones. But we'll see. I don't think I'm going to bother traveling for a SCM meet. Between being sick and trying to get the thyroid back on track, I just don't feel like it.

    I am psyched about the breaststroke rule change. I always do my dolphin kick in a streamline in practice.

    Updated December 1st, 2014 at 03:29 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Fri-Mon, Nov. 21-24

    by , November 24th, 2014 at 09:32 PM (The FAF AFAP Digest)
    Friday:

    Did drylands for about 60 minutes at the gym


    Sunday:

    Met Bill and Jim at the Y for a swim. Did around 2500. Didn't go too fast because I have a nasty cold. And Bill and I chatted while Jim warmed up.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    2 x 25 shooters w/fins
    -- I had some stabbing pain in the forehead when I did these, so decided UW work wasn't in the cards today. Must be the sinuses.
    8 x 25 breast kick
    -- Bill told me on Sunday that I need to bring my knees in more to get more oomph out of my kick. I dunno ... I don't feel like I go anywhere either way on evil kick ...
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ ;45
    100 EZ

    5 x (25 AFAP + 75 EZ)
    100 EZ

    3 x broken 100s + 150 EZ
    -- break :10 @ leach 25
    -- tried to hold my usual 100 pace. couldn't do it with only :10 rest, not surprising, I guess
    100 EZ

    2 x 25 fly w/fins + 25 EZ
    -- fly still iffy

    4 x 100 backstroke kick w/fins @ 1:45
    -- shift a fast 25
    50 EZ

    100 scull
    100 breast kick
    100 EZ

    Total: 3550


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


    Still feeling very congested. And unfortunately, I just got the news that after years of having stable thyroid hormones, they have gone wacky and I am now quite hyper. I suspect this is why I've been feeling tired and sleeping very poorly. Hopefully, I can reverse this soon. But it makes me a little leery about signing up for a meet. Being hyperthyroid is usually very negative for athletic performance.
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