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Strength Training and Dryland Workouts

  1. Friday July 22

    by , July 22nd, 2016 at 02:39 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex

    4 rounds: (not too heavy)
    straight arm dips
    good mornings
    back squats
    DB rows
    hip abductors
    rear delt flys
    kneeling ab crunches


    Swim/SCY/Solo

    1500 EZ



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


    Ready to head out tomorrow for a week+ at the beach with friends. I'm going to leave my gym clothes behind and just do a bit of swimming while I'm there. Really looking forward to a vacation where I do not have to worry about staying in perfect racing shape! We need a beach emoticon!
  2. Sat-Mon, July 16-18

    by , July 18th, 2016 at 03:24 PM (The FAF AFAP Digest)
    Saturday:

    Drylands, 35-40 min

    2 rounds:
    elbow rehab ex, 1:00 plank, 5:00 extreme angle iso squat, power wheel roll outs, renegade rows, TRX rows, reverse flys, TRX knee ins, supine flutter kicks on bosu in streamline, saxon side bends

    3 miles on treadmill


    Sunday:

    Swim/LCM/Solo @ Lebo

    600 various
    4 x (25 scull + 25 free)

    9 rounds:
    1 x 100 @ 200 pace with fins & paddles
    odd rounds - free, even rounds = back
    1 x 50 kick @ 100 pace
    1 x 50 EZ

    100 EZ

    Total: 2700 m



    Monday:

    Weights @ LA Fitness:

    internal & external rotators
    seated straight arm dips, 75 x 3 x 25
    face pulls, 50 x 3 x 15
    deadlifts, 55 x 4 x 8
    altitude drops, 5
    lunges with bar, 40 x 3 x 10
    good mornings,, 65 x 4 x 6
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    leg press, 195 x 3 x 5


    Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    20 x 25 @ 100 pace @ :40
    odds = fly, evens = breast
    200 EZ
    20 x 25 dolphin kick w/fins @ 100 pace @ :35
    200 EZ
    5 x 50 DPS free w/paddles @ :20 rest
    100 EZ

    Total: 2450



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


    I've decide that, for the summer anyway, I'm going to cut my dryland sessions down to around 40 minutes and do them more frequently. Hoping to ease back into them somewhat and not be so sore from them. After working out today, I slipped on a wet spot in my garage and crashed my toes into a cement ledge. I think I might have broken one of them -- it's swollen and black. Oh well, not much you can do about that. Off to ice.
  3. Thur-Fri, July 14-15

    by , July 15th, 2016 at 04:01 PM (The FAF AFAP Digest)

    Thursday:

    Did about 40 minutes of drylands including: power wheel roll outs, supine flutter kicks on bosu, planks, hammers, reverse flys, kettle ball swings, TRX body rows. Then did a short 2 mile run.


    Friday: Swim/LCM/Solo @ Lebo

    Went to the hour of adult swim today and did:

    600 various
    6 x (25 scull + 25 free)

    2 rounds:
    4 x 50 free w/paddles @ 200 pace
    :30 rest
    4 x 50 kick @ 200 pace
    :30 rest
    4 x 50 DPS back w/paddles
    50 EZ

    200 EZ

    Total: 2400m




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


    I agree with Water Rat. After all the hot weather we've had, the Lebo pool seemed much warmer than the last time I hopped in. Now that I'm not laser focused on meets, I had no idea what kind of workout to do. I may have to start stealing workouts from friendly bloggers!
  4. Sun-Mon June 5-6

    by , June 6th, 2016 at 04:42 PM (The FAF AFAP Digest)
    Sunday:

    Drylands:


    rehab ex
    power wheel roll outs with knees on bosu, 3 x 10
    supine flutter kicks on bosu, 4 x 50
    TRX windmills, 2 x 25
    TRX knee ins, 3 x 10
    TRX pike ups, 10
    hammers, 20 x 3 x 25
    single leg stand on flat side of bosu, 1:00 each leg
    single leg stand on flat side of bosu with leg straight out, 1:00 each leg
    extreme angle iso squat, 5:00
    double rope slams, 3 x 10

    5 mile walk-run on treadmill (watching the GOT theorist Preston Jacobs on youtube)



    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:15-1:30
    100 EZ

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

    1 x 50 @ 100 pace (was way off) 100 EZ

    25 EZ down to deep end wth bungee cordz
    5 x swim to resistance the 20-30 strokes or had kick for :30
    75 EZ

    10 x 50 DPS w/paddle
    odds= free
    evens = back

    Total: 3150


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


    I had meant to do a long course swim on Sunday, but the weather conspired against me -- there was a steady downpour and the pool was closed. I was also a little bushed from a dinner party having gone into the wee hours ... I compounded that tiredness by staying up way too late last night reading, which resulted in a bit of a lackluster practice today. Hopefully, I'll get some good workouts in before we leave for the beach on Saturday.
  5. Double, Wed June 1

    by , June 2nd, 2016 at 09:58 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    med ball slams, 10
    double rope slams, 33 x 10
    alternating rope slams, 30
    single leg stand on bosu in streamline, 1:00 each leg
    supine flutter kicks on bosu w/ankle weighs, 100
    power wheel roll outs w/knees on bosu, 3 x 15
    kettleball swings, 25 x 3 x 10
    hammers w/10 lb DBs, 3 x 25
    streamline crunches, 2 x 50
    plank, 1:00
    extreme and iso squat, 5:00


    Swim/LCM @ PItt

    Warm up:

    300 various (missed 200 bc of chatting)
    5 x 100 free w/paddles on 2:00

    Main sets:

    8 x 50 kick w/fins on :50
    -- pretty quick interval for long course
    -- I had to go about 200 pace just to get :15 rest

    assigned:
    2 x (4 x 200) @ 3:40, rest between rounds
    did:
    7 x (50 stroke @ 100 pace + 50 EZ)
    100 EZ at end

    assigned
    2 x (4 x 100 with some breathing pattern) @ ? 2:00, I think
    did:
    7 x 100 flutter kick w/board & fins + 100 EZ
    -- held 1:12-1:15 or so

    -- they had another short set, but I got out

    Total: 2800 m



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


    I tried to go to my gym, but it is closed for a week for renovations. So I just did drylands in my exercise room, which were probably plenty anyway. It was a Monday type freestyle oriented workout at Pitt, so I modified to do some stroke 50s @ 100 pace. Still, I was pretty bushed the rest of the evening after that double and a good bit of aerobic work. I really despise long course backstroke ...

    There are less than two months before the Texas Zones meet. I'm going to be away a fair amount of that time, starting with a week at the beach when school lets out and then a week at Olympic trials with Fort21. I've found places to swim, but it will require some discipline to get good workouts in ...
  6. Thursday May 26

    by , May 27th, 2016 at 11:57 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    streamline crunches, 2 x 50
    TRX knee ins, 10
    DB hammers, 20 x 3 x 15
    kettlball swings, 25 x 3 x 10
    DB bicep curls, 3 x 10
    power wheel roll outs w/knees on bosu, 3 x 10


    Yoga, 20 min

    Walk with dog, 2 miles


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


    I haven't set foot in the pool since getting back from Canadian Nationals. I decided to give my body a complete break for a few days. I've also been extremely unmotivated. While I have no trouble putting the meet disaster behind me, I'm feeling somewhat burned out. I've been training hard for many months, battling tendonitis and health problems. I'm a bit tired of fighting the good fight. I'm tempted to just goof off for awhile and enjoy the summer. I need to make a decision on training soon bc I had planned on swimming at a LCM meet in Texas with my team the end of July. At this point, after a lot of tapering and illness, I'm not sure I could really even be in decent shape for the meet even if I just do 50s. For me, long course 50s bear little resemblance to short course 50s ... On the other hand, we don't have a long vacation abroad this summer, so the timing is good for a meet. And I would have 7-8 weeks to train (I wouldn't rest much). Gotta decide soon ...
  7. Wed Apr 13

    by , April 14th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 2 x 100
    explosive fly pulls, 35/30 x 2 x 10
    explosive boxing punches, 2 x 30
    single leg squat on edge of high box, 2 x 10 each leg
    standing broad jumps, 5
    altitude drop + standing broad jump, 5
    med ball slams, 10
    knee tuck jumps, 5
    explosive leg extensions, 105/9- x 3 x 15
    extreme angle iso squat, 5:00
    straight arm dips, 90 x 3 x 15
    bicep curl negatives, 20 x 3 x 8

    15 minutes of foam rolling & stretching



    Swim/SCY @ Pitt

    Warm up:

    400 various
    12 x 25 various @ :35
    4 x 50 various while they were doing 6 x 50 @ :55

    Mains sets:

    3 rounds:
    4 x 25 shooters w/fins @ :40
    1 x 50 fast stroke @ 100 pace @ :45
    1 x 50 EZ @ 1:35
    4 x 25 power kicks @ :40 (I did shooters here on 2 rounds)
    1 x 50 fast stroke @ 100 pace @ :45
    1 x 50 EZ @ 1:35
    4 x 25 fast kick @ :40 (By round, I did 1 fast, then 2 fast, then 4 fast)
    1 x 50 EZ

    R1 = 50s were fly-back, R2 = 50s were breast, R3 = 50s were flutter kick

    I skipped the 4th round of that set and grabbed an empty lane in the deep end.

    100 EZ

    10 x 25 breast @ 100 pace @ :45
    250 EZ

    Total: 3150



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


    I took it pretty easy in the gym yesterday, doing mostly plyometrics. I was still a little lackluster at practice. I also had a shoulder twinge after doing fly on the first round of the main set, so switched to a lot of breaststroke and kicking. It freaked me out a little bc I haven't had that happen in a practice for a long time. I will def make an appt with my chiro. I feel somewhat better today. Luckily, I have a sixth month appt with my allergist tomorrow. I want to have him take a look at my ears, which still hurt. My lungs feel ok this am, but the cold water last night didn't really agree with them. It's not easy to do UW work with intermittent broncho spasms ...
  8. Sat April 9

    by , April 9th, 2016 at 05:24 PM (The FAF AFAP Digest)


    Drylands:


    rehab ex
    straight arm dips, 90 x 3 x 15
    hip thrusters, 45 x 3 x 10
    yoga ball rotations on double cable machine, 25 x 2 x 10 each side
    HS hi row, 180 x 4 x 5
    leg press, 280 x 3 x 5
    DB bench row, 45 x 4 x 6 each arm
    extreme angle squat on high boxes w/plate, 45 x 3 x 8
    resisted standing broad jumps, 35 x 3 x 5
    squat jumps w/10 lb DBs, 2 x 5
    med ball slams, 2 x 5



    Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    5 x 30 burst to 15 m + cruise back from the blocks
    100 EZ

    3 x 30 burst @ 100 pace from the blocks
    50 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00-3:30
    100 EZ

    2 x w/fins
    1 x 50 fly-back @ 100 pace @ 1:00
    1 x 50 breast-free @ 100 pace @ 1:00
    2 x 25 fast flutter kick w/board @ :30
    150 EZ

    100 EZ

    Total: 2500


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


    I took yesterday off, and felt pretty miserable. But I woke up feeling like half a human today. It was snowing here in the am, and I hope that kills off some of the pollen. I haven't felt well for 3 weeks now and it is really really getting old.

    I only did 45 minutes of weights instead of 60. I'd like to get in three more dryland sessions before nationals, but I may keep them shorter and taper the weights some. I still hit a wall during the 100 pace stuff on the swim. I decided to pack it in and save some for tomorrow. I hope trying to push through the workouts this last week was the right call.
  9. Wed Apr 6

    by , April 7th, 2016 at 10:32 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    natalie coughlin stability exercise, 1 x 10 each leg
    single leg stand on flat side of bosu in streamline w/pair of 8 lb DBs, 1:00 each leg
    hip thrusters, 35 x 3 x 15
    good mornings, 95 x 2 x 5, 100 x 2 x 3 (max)
    push press, 60 x 4 x 6
    HS hi row, 170 x 4 x 5
    explosive leg extensions, 105 x 3 x 30
    resisted standing broad jumps, 30 x 2 x 5
    squat jumps w/10 lb DBs, 2 x 5
    altitude drops w/10 lb DBs, 2 x 5
    freestyle boxing punches, 2 x 20
    hip adductors, 150 x 4 x 8


    Swim/SCY @ Pitt

    Warm up:

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

    They did: 2 x (8 x 25 @ :30) of something or other
    I did: 2 x (4 x 25 burst + cruise @ 1:00 + 50 EZ)

    Main sets:

    They did 6 rounds of:
    8 x 25 @ :30 (2 fly, 2 breast, 2 back)
    2 x 100 @ 1:40 (IM or stroke)
    1 x 50 EZ

    I did 5 rounds of: (2 rounds fly w/fins, 2 rounds breast, 1 round dolphin kick)
    8 x 25 @ 100 pace @ :40
    1 x 100 EZ

    I did 2 x 25 of the 6th round, but was cramping so I stopped and did 200 EZ

    Total: 2850



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


    I felt really rough when I woke up yesterday. I dragged myself to the gym around 1:00 pm, and felt much better afterward. So much better that I decided to go to Pitt for practice. The club kids are on break so we had a lot more lanes than usual. I shared a lane in the deep end with Lindsay and modified around her. I was glad that we were doing 25s though, and I needed some 100 pace work. Still, after a hard gym session, I started to really strain on the third round. Breast @ :40 is not easy.

    I'm sore from weights today, but I think this is the strongest I've been in years.

    I didn't feel too badly this am, just some fatigue and chest congestion. And I'm starting to lose my voice. It definitely seems to be allergies that have plagued me. And the weather here is crazy -- one day 70, the next day 30.

    I am very jealous of Fort21. The Aussie Olympic Trials are in Adelaide and she is attending for a few days before her spring break trip.

    Updated April 7th, 2016 at 10:48 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Sunday April 3

    by , April 4th, 2016 at 10:53 AM (The FAF AFAP Digest)


    Drylands:


    rehab ex
    single leg stand on flat side of bosu, 1:00 each leg
    lateral raise, 70 x 4 x 4
    good mornings, 90 x 4 x 5
    explosive butterfly pull on double cable machine, 40 x 3 x 5
    kneeling ab crunch, 160-170 x 4 x 8
    explosive freestyle stroke boxing punches, 3 x 30
    seated row negatives, 80 x 1 x 8
    back squats, 120 x 4 x 4
    altitude drops, 5
    standing broad jumps, 5



    Swim/SCY Solo @ BP

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 x 15 AFAP UW wall breaststroke kicks
    50 EZ

    2 x (25 AFAP breast w/fins + 125 EZ)
    -- 11 low

    4 x 25 SDK to 15 m w/drag sox
    50 EZ
    4 x 25 overkick free w/drag sox
    100 EZ

    10 x 50 free w/paddles @ 1:15
    -- did Lochte turns
    200 EZ

    Total: 2400


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


    Back to the grind after my meet. I was too tired to do much in the pool. Hoping that I feel up to a USRPT type set today at Sewy.

    Results form the OSU meet: https://gallery.mailchimp.com/5f749c...sults_2016.pdf

    There were only 99 people there as opposed to 130 last year, probably why it ran so fast.

    Btw, my blog comments are enabled. If you could not comment, it means that you were probably not logged into the site -- according to our esteemed web master.

    Updated April 4th, 2016 at 10:59 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Mon-Tues March 21-22

    by , March 22nd, 2016 at 04:01 PM (The FAF AFAP Digest)
    Monday:

    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    HS hi row, 170 x 4 x 5
    extreme angle goblet squats w/DB, 35 x 3 x 10
    good mornings, 95 x 4 x 5 (max)
    straight arm dips, 75 x 3 x 15
    explosive leg extensions, 105 x 3 x 25
    lateral raise, 65 x 4 x 5
    squat jumps w/10 lb DBs, 2 x 5
    altitude drops, 5
    altitude drops + standing broad jumps, 5
    standing broad jumps, 5

    Swim/SCY/Solo: 1500 EZ




    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 rounds: (1 round free, 1 round breast, 1 round back kick)
    8 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    1 x 100 EZ

    150 EZ

    8 x 25 no breath free w/paddles @ :45
    150 EZ

    Total: 2800



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


    Still under the weather/little energy. Not sitting on the couch all day, but it's a far cry from the huge energy I've had the last three months. Not sure whether it's a bug or allergies or both. Both ears and my throat hurt. I did get a pretty good gym session in yesterday, especially with the max on my favorite SDK exercise (good mornings). Hope tomorrow that I'll have a better day in the pool.

    Updated March 22nd, 2016 at 05:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Thur March 17

    by , March 17th, 2016 at 08:45 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    natalie couglin exercise, 2 x 10 each leg w/8 lb DBs
    https://www.facebook.com/officialnat...3967249559787/
    HS hi row, 160 x 4 x 5
    lateral raise machine, 60 x 4 x 6
    good mornings, 90 x 4 x 5 (think this a max)
    explosive leg extensions, 105 x 3 x 15
    resisted standing broad jumps, 32.5 x 2 x 5
    altitude drops, 5
    hip thrusters w/p,late, 35 x 3 x 15
    russian twists w/plate on incline, 25 x 3 x 25


    Massage, 60 min


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


    I rallied to get myself to the gym today despite being tired. Just wanted to have the massage after the gym work not vice versa. Planning on going to Pitt tomorrow, and taking a day off on Saturday.
  13. Mon March 14

    by , March 14th, 2016 at 09:14 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    ab wheel roll outs w/knees on bosu, 2 x 15
    single leg stand on flat side of bosu, 1:00 each leg
    extreme angle iso squat w/10 lb DB, 5:00
    HS hi row, 150 x 4 x 6
    squat jumps w/10 lb DBs, 2 x 5
    knee tuck jumps, 5
    altitude drops, 2 x 5
    resisted standing broad jumps, 30 x 2 x 5
    hip abductors, 130 x 4 x 5
    hip adductors, 130 x 3 x 8
    explosive leg press, 175 x 3 x 15
    lateral raise machine, 50 x 3 x 6, 60 x 1 x 5
    good mornings, 85 x 4 x 5


    30 minutes of stretching & foam rolling (as a zillion years ago former gymnast, I can still do the splits)


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


    Hit the gym today and decided to stretch rather than do my usual easy 1000 in the pool.

    I realized today (reminded by Mr. Fort) that we have dinner & concert plans with another family Saturday night. Depending on how late we are out etc., that may make it difficult to get to the Lebo meet on Sunday. I'll play it by ear.
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  14. Friday March 11

    by , March 12th, 2016 at 12:53 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    streamline crunches on yoga ball with feet on wall, 2 x 20
    lateral raises, 50 x 4 x 6
    seated row, 60 x 3 x 15
    good mornings, 80 x 4 x 5
    back squats, 100 x 4 x 4
    kneeling ab crunches, 140 x 1 x 15
    hip thrusters, 35 x 3 x 15
    glute isolator, 60 x 3 x 6 each leg
    hip abductor, 120 x 4 x 6
    explosive leg extensions, 10 5 x 3 x 15
    knee tuck jumps, 5


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


    I also went to the chiro yesterday. The elbow is still very gradually improving. It's difficult to do drylands with an elbow issue though. I'd like to do the hard core work on my TRX, but don't dare to yet.

    I entered a few meets:

    1. Mt Lebo Meet, March 20
    -- This meet is at Lil Fort's high school and just minutes from my house. Plus, I'd hate to not support a local USMS meet. I will use it purely as a sprint workout. Entered:

    200 free (for 50 split request) -- I will have to assess whether I can really do a flip turn in the 4 feet deep shallow end during warm up
    50 breast
    50 fly
    100 breast

    2. Huntington Meet @ OSU, April 2
    -- I'll probably rest a couple days for this meet

    50 back
    50 breast
    100 IM
    50 fly

    3. Canadian Nationals, May 20-23

    50 Butterfly - 0:29.39
    100 Breaststroke - 1:22.50
    100 Medley - 1:10.66
    50 Freestyle - 0:27.81
    50 Breaststroke - 0:36.97
    100 Backstroke - 1:10.08
    100 Butterfly - 1:12.50

    -- I entered the 100 fly as a seventh event, but doubt I'll stick around until Monday to do it. Plus, it's super hard. There is no good place to swim 50 free. It's back to back with the 100 IM. But I don't want to do a split request swim at 9:00 am either. Too damn early.
  15. WR Vids, Tues March 8

    by , March 9th, 2016 at 10:20 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 2 x 100
    russian twists on incline w/plate, 10 x 3 x 25
    captains chair leg raises, 3 x 15
    bulgarians in streamline, 2 x 10 each leg
    good mornings, 75 x 4 x 5
    seated rows, 60 x 3 x 15
    hip thrusters w/plate, 25 x 3 x 15
    single leg stand in streamline on flat side of bosu
    lateral raises, 40 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    standing broad jumps, 5
    extreme angle iso squat, 5:00


    1000 EZ in the pool



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


    Went back to the gym after three weeks out, and am predictably sore today. My chiro suggested that I could try some seated rows at a light weight avoiding a full arm extension. That didn't seem to bother my elbow too much.

    If anyone is interested, here is Swim Outlet's 2016 tech suit review: http://www.swimoutlet.com/blog/top-t...angloff-review. I wouldn't mind trying the Arena Carbon Ultra at some point, but it is so expensive -- just like the newest Speedos. I raced in regular Arena Carbon Pro last weekend that I purchased on sale for $290, almost half the price of the newer model. I do agree with the Jaked review. My Jaked fits like a dream, though I still think the Carbon Pro has more compression.

    I noticed our RAM mixed 200 free relay (160-199) was #3 in the world last year. Pretty good since we were almost at an aggregate age of 200.

    Here is the video of my 50 fly. I see two mistakes: my legs appear to be separated a tiny bit on the start and I did not need that second breath on the second length. It seemed to slow me down. And I have seen my turnover faster on other vids. Next time, I will take a 2-3 strokes before breathing on the second length so that I hopefully I will only need one breath. I think I could also get a couple tenths more from a block with a fin. From Jim's commentary, you would think I was swimming the worst race of my life ... haha

    https://www.youtube.com/watch?v=I5MN...ure=youtu.be&a

    Here is the video of my 50 back. I can definitely see the glide into the turn, though with another stroke I would have jammed it. I could have taken one more kick on the second 25 and had a smoother breakout. Always things to improve. But I do think that was one of my best starts ever.

    Updated March 9th, 2016 at 11:49 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Monday, Feb 15

    by , February 15th, 2016 at 02:52 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 100
    russian twists on incline w/plate, 25
    captains chair leg raises, 3 x 15
    explosive leg extensions, 105/90 x 3 x 15
    good mornings, 75 x 3 x 5
    extreme angle iso squat, 3:00
    lateral raises, 40 x 4 x 5
    hip abductor, 120 x 3 x 5
    hip adductor, 120 x 3 x 8
    knee tuck jumps, 2 x 5
    standing broad jumps, 5


    Swim/SCY/Solo: 1600 EZ


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


    This was my last dryland workout before the Albatross meet, and I decreased the weight somewhat. I'd have liked to do more core work, but I am avoiding planks. I am going on the offensive with my elbow. I have a chiro/ART appt on Wed and an appt with an elbow specialist on Thursday. Elbows are notoriously slow to heal. I highly doubt that I would get a cortisone shot. But I will likely do PRP to jump start the healing if that seems like the best option. At least my bicep tendon seems fine now!
  17. Friday Feb 12

    by , February 13th, 2016 at 10:21 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    extreme angle squats on high boxes w/plate, 35 x 4 x 8
    leg press, 225 x 4 x 6
    glute isolator, 60 x 3 x 6 each leg
    back extensions w/plate, 25 x 3 x 10
    star jumps, 5
    knee tuck jumps, 5
    squat jumps w/DBs, 5
    single leg stand on flat side of bosu in streamline, 1:00 each leg

    20 minutes stretching/yoga



    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    4 x 50 kick @ 1:10
    6 x 50 paddles & buoy @ :50
    -- I did 6 x 25 w/paddles @ :50 : odds = scull, evens = no breath free
    50 EZ

    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x 100 @ 1:30
    -- No, did 6 x 25 breast @ 100 pace + 100 EZ

    6 x 50 done as: 25 w/8 SDK + 25 build to sprint @ 1:00
    -- No, did 6 x 25: odds = shooter (no fins), even = EZ
    50 EZ

    5 x 100 AFAP @ 8:00, leaving 1:00 apart
    -- I did 5 x (50 AFAP + 150 EZ)
    1 = Fly w/fins, 22 high
    2 = double shooter w/fins, 20 high
    3 = breast w/fins, 26 flat
    4 = fly w/fins, 23
    5 = breast (no fins), 36

    Total: 2450


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


    As usual, I was pretty beat last night. I only did 1/2-1/4 of the assigned yardage. I didn't want to do too much before the last test set. I used to do 5 x 50 AFAP very frequently, but haven't done that set in ages and ages. The first three felt pretty good, but the last two felt rough. My quads were burning.

    Bill was saying that the pool would probably be set up long course continuously from March through June. That news did not make me particularly happy. Lanes will be super crowded with Team Pitt club, Team Pitt masters, rec swim and the divers clamoring for space.
  18. Tuesday Feb 9

    by , February 9th, 2016 at 04:59 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 100
    plank fast flutter kicks, 3 x 50: hands on flat side of bosu, feet on anchored
    yoga ball, I had a 1 second pause after a group of 10 (it requires some
    balance)
    single leg squat jumps w/back foot on small box, 3 x 10/5/5/ each side
    single leg squat on edge of high box, 3 x 10 each leg
    good mornings, 85 x 4 x 5
    straight arm dips, 90 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 70 x 3 x 8 (kept elbows partially bent)
    altitude drops from high box right into standing broad jump, 12 (posted a
    video of this on FB)
    bunny hops over bench, 25
    single arm pullover + fast flutter kick, 20 x 3 x 20


    Swim: 1000 EZ


    Massage: 60 min


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


    Wish I had booked a longer massage. I had him work on my arms more than usual, thinking that that might help my elbow. But the hammies and calves took a hit. I should probably do some foam rolling. My quads were screaming sore.
  19. Friday Feb 5

    by , February 6th, 2016 at 02:22 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    TRX pike ups, 2 x 10
    TRX pendulum swings, 2 x 25
    power wheel roll outs, 15
    kneeling ab crunches, 1230 x 3 x 15
    single leg stand on flat side of bosu in streamline position, 1:00 each leg
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    seated row negatives (lowered weight), 70 x 3 x 8
    zercher squats, 75 x 4 x 5
    resisted standing broad jumps, 30 x 3 x 5
    elevated side bridge w/hip abduction, 2 x 10 each side
    bunny hops, 2 x 25



    Swim/SCY @ Pitt

    Warm up:

    I was stuck in traffic and chatted on deck for awhile, so missed the first 400.

    Did 600 various (while they were doing a couple pre-sets)
    5 x 50 shooters w/fins w/open turns @ 1:20
    50 EZ

    Main sets:

    7 x 100 @ 2:10
    -- I did 7 x 50: 25 AFAP + 25 EZ, #4 was all easy
    -- did fly w/fins on the AFAPs, first one was 9 high, the rest were 10 lows
    100 EZ

    4 rounds: (IM order)
    8 x 25 @ :40, odds = fast, evens = 15m SDK or double pullouts on breast
    1 x 50 EZ @ 1:40
    -- I was tired during these, so my "fast" = 100 pace. I didnt do the double pullouts on breast: I just went fast/EZ. The last 8 x 2 5 free, I just did them 0-1 breath.
    100 EZ

    Total: 2450



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


    I felt pretty tired in the water last night. Friday masters practice, which is my 6th day in a row of working out and comes after weights, is sometimes tough to get through. Especially this week where I did (for me) a ton of race pace work.

    I dug out my TheraBand Flexbar and did some elbow work. I could also feel a bit of tennis elbow on both sides as I was doing this. I'll have to be diligent about doing the rehab for awhile. I'm pretty sure this was caused by deadlifting. I guess I could do more grip strengthening exercises. But since my dodgy elbows (which are double jointed) appear to be extremely susceptible to injury, I bought some LPG hooks and straps for deadlifting.

    A friend recommended this piece of core equipment: http://www.pilates.com/BBAPP/V/store/motr/index.html
  20. Tues-Wed Feb 2-3

    by , February 3rd, 2016 at 03:19 PM (The FAF AFAP Digest)

    Tuesday: Drylands


    rehab ex
    straight arm dips, 90 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    back extensions w/plate, 25 x 3 x 10
    plate glute bridges w/shoulders on bosu and arms in streamline, 70 x 3 x 15
    back squats, 105 x 4 x 6
    russian twists on incline bench w/plate, 25 x 3 x 25
    rear delt flys, 75 x 3 x 8
    squat jumps w/DBs, 20 x 2 x 5
    standing broad jumps, 5
    knee tuck jumps, 5
    altitude drop into squat jump, 5
    toe taps, 25


    Wed: Swim/SCY/Solo @ LA Fitness

    Warm up:


    500 various
    100 scull
    50 EZ
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    I did a modified USRPT type set similar to the one that I did Monday, only did IM order w/fins instead of fly

    16 x 25 @ 100 pace @ :40
    :40 rest
    8 x 25 @ 100 pace @ :40
    :40 rest
    8 x 25 @ 100 pace @ :40
    :40 rest
    4 x 25 @ 100 pace @ :40
    :40 rest
    4 x 25 @ 100 pace @ :40

    250 EZ

    10 x 25 AFAP/hold best average breast @ 1:00
    250 EZ

    4 x 25 dolphin kick @ 100 pace @ :40
    -- decided I was too tired to do any more race pace work
    100 EZ

    8 x 25 no breath free @ :35
    100 EZ

    Total: 3050


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


    I didn't have time to get to a real pool today (trip to the airport interrupting things). So I had to make do at LA Fitness. I didn't have a lot of feedback on times. There is only one old analog pace clock and it is partially obscured by the glare from fluorescent lights.

    I finally looked at the order of events for nationals. The sprint free & back events are all back to back, not ideal at all. If I decide to swim all 3 days, I will probably opt for: Fri: 100 IM, 50 back, Sat: 50 breast, 50 free, Sun: 50 fly, 100 breast. I never thought the day would come when I would consider swimming the 100 breast at nationals ...

    My right elbow (medial) is still bothering me, and today the inside of my left knee started complaining. I guess I will try slamming ibuprofen for 48 hours. And probably cut out some drylands. I love altitude drops, but they are tough on the knees.

    Updated February 3rd, 2016 at 08:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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