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Strength Training and Dryland Workouts

  1. Friday Feb 5

    by , February 6th, 2016 at 03:22 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
  2. Tues-Wed Feb 2-3

    by , February 3rd, 2016 at 04:19 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 09:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Friday double, Jan 29

    by , January 30th, 2016 at 01:42 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    pike ups on yoga ball, 10
    plank with feet on yoga ball, single leg lifts, 3 x 10 (harder than you think!)
    eccentric fall backs in streamline w/plate w/butt on bosu, 10 x 3 x 10
    single leg stand on flat side of bosu in streamline, 1:00 each leg
    plate glute bridge with shoulders on bosu and arms in streamline, 50 x 2 x 15, 70 x 2 x 15
    face pulls, 60 x 3 x 15
    single arm supine pullover on bench w/15 lb DBs and fast flutter kick, 30 x 3 x 15
    extreme angle step up on high bench w/bar, 40 x 3 x 10
    straight arm dips, 90 x 3 x 15
    good mornings, 85 x 4 x 5
    med ball slams, 10
    toe taps, 25
    altitude drops, 5

    15 minutes of yoga


    Swim/SCY @ Pitt

    Warm up:


    400 choice (did 350)

    8 x 50 free w/paddles & buoy, breath every 5
    -- did 4 w/paddles, did 2 kick and 2 scull
    50 EZ

    5 x 50 double shooters w/fins w/open turns @ 1:30
    50 EZ

    Main sets:

    I was really tired during this workout, so everything that was assigned "sprint" I did @ 100 pace.

    5 x 100 free @ 1:30
    -- no, did 10 x 25 back @ 100 pace (mostly 15s)
    1 x 50 EZ
    1 x 50 kick sprint
    1 x 100 EZ

    5 x 100 free @ 1:30
    -- no, did 8 x 25 free @ 100 pace (mostly 14s)
    1 x 50 EZ
    1 x 50 swim sprint
    1 x 100 EZ

    4 rounds of: (I used fins)
    1 x 50 kick sprint @ 1:00 (did backstroke kick, 25s)
    1 x 50 EZ @ 2:00
    1 x 50 swim sprint (did breast and went 28s)
    1 x 50 EZ @ 2:00

    100 EZ

    Total: 2900


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


    I am always pretty tried by Friday, which is typically my 6th day in a row of working out. I had no AFAP in me, so did all 100 pace work on the sprints. It still added up to a fair amount of race pace work. We had a team social after practice, which was very fun.
  4. Mon-Tues Jan 25-26

    by , January 26th, 2016 at 05:09 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo @ Sewy:

    Warm up:


    550 various
    100 scull
    8 x 25, UW for 20 y @ :30
    100 EZ

    Main sets:

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

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

    33 x 25 @ :40 done as 3 rounds of:
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    1 x 25 EZ

    175 EZ

    10 x 25 breast @ 100 pace @ :40
    200 EZ

    Total: 3200



    Tuesday: Drylands:

    rehab ex
    flutter kicks on bous in streamline, 100
    power wheel roll outs w/knees on bosu, 2 x 15
    single leg squats 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
    seated row negatives, 80 x 4 x 8
    bicep curl negatives, 24 x 3 x 8
    extreme angle squats w/plate on high boxes, 45 x 4 x 8
    standing on bosu, touch knee to nose, 2 x 10
    push press, 50 x 3 x 5
    resisted standing broad jumps, 30 x 3 x 5
    altitude drops, 5


    30 minutes stretching + yoga


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


    Nothing much to report really. Just getting back into it after a few days rest/stomach virus. Off to do some yoga before I have to go pick up Lil Fort.

    Updated January 26th, 2016 at 11:09 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Sun Jan 24

    by , January 25th, 2016 at 11:01 AM (The FAF AFAP Digest)
    The meet was a no go, unfortunately. I had been feeling queasy for a couple days and was sick with a stomach thing Friday night. So was poor Lil Fort who had also been feeling poorly. Why does it always happen in the middle of the night? So I was really in no shape to drive to Buffalo on Saturday. Besides, even with an SUV, I couldn't get up and out of our driveway until late on Saturday bc of the snow. So it was a waste of a few days of rest ...

    On Sunday, I went to the gym and yoga. I tried going to Bethel Park to swim, but the pool was closed.


    Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15-25
    face pulls, 50 x 4 x 15
    deadlift, arm ups, 85 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    explosive leg extensions, 105 x 3 x 15
    bicep curl negatives, 20 x 3 x 10
    hip abductors, 130 x 4 x 5
    hip thrusters w/plate, 35 x 2 x 15
    DB rows, 40 x 3 x 5 each side
    single leg stand in streamline position on flat side of bosu -- I ripped this off from a Jessica Hardy post on FB. It took a bit to get used to it -- it's not easy -- but I worked up to a couple rounds of 1:00 on each leg.


    Vinyasa Flow, 75 minutes

    I hadn't been to a yoga class in ages, but it seemed fairly easy. I didn't even have trouble on the standing twisting poses. So I guess I've been doing enough yoga/stretching on my own.



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


    I'm going to head to Sewy today. I'm bummed about missing the meet. I would have liked to get some racing in before Albatross. There is a meet on Feb 13, but Mr. Fort is out of town that weekend so that's a no go for me.
  6. Fri Jan 15

    by , January 16th, 2016 at 11:25 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    side bridge with elevated feet and hip abduction, 10 each side
    altitude drops, 2 x 5
    knee tuck jumps, 2 x 5
    explosive butterfly pulls on double cable machine, 40 x 3 x 5
    squat jumps 2w/DBs, 20 x 2 x 5
    twisting med ball slams, 10
    eccentric bicep curls w/10 lb DBs, 3 x 10
    zercher squats, 75 x 4 x 5
    back extensions w/25 lb plate, 10

    30 minutes of stretching + yoga



    Swim/SCY @ Pitt

    Warm up:


    450 (did 350)
    300 kick, no did 100 scull + 100 single arm fly drills

    8 x 25 shooters w/fins @ :40
    50 EZ
    6 x 50 free w/paddles @ :45
    -- kept fins on for this bc of the interval

    Main sets:

    The main set was 3 rounds of:
    8 x 50 free (with some stroke count and descend combo) @ :55
    1 x 25 1 breath @ :30
    1 x 25 sprint @ :30
    1 x 25 1 breath @ :30
    1 x 25 sprint @ :30

    As usual, I was feeling non-compliant about that set ... I went at the back of the lane, kept out of my lane mates way and did something like:

    8 x 25 backstroke @ 100 pace (on weird intervals)
    1 x 25 1 breath free
    1 x 25 sprint breast
    1 x 25 1 breath free
    1 x 25 EZ
    8 x 25 breaststroke @ 100 pace
    3 x 50 EZ
    2 x (broken fast 50 w/fins (:10 rest) + 2 x 50 EZ)
    -- breast 24, kick 21
    1 x 25 1 breath free
    1 x 25 sprint kick
    1 x 25 1 breath free
    1 x 25 sprint kick
    100 EZ

    -- then we did some turns from mid-pool
    -- then there was 8 x burst/fast 25s from the blocks
    -- it is a pet peeve of mine that coaches leave AFAP work for the end of practice when you're tired ... sprinting should be done fresh IMO
    -- so I didn't do any of these, too beat. plus, I'm just plain scared to dive into 5 feet of water -- too shallow

    100 EZ

    Total: 2500


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


    I am really looking forward to a day off! Lil Fort does not have a track meet today, so I'm going to kick off the weekend with brunch with friends.
  7. Tues Jan 12

    by , January 12th, 2016 at 07:20 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    good mornings, 75 x 4 x 5
    kneeling ab crunches, 150 x 1 x 8, 160 x 3 x 8 (the weight on this machine seems wrong to me ...)
    single leg squat on high box, 3 x 6 each leg
    straight arm dips, 90 x 3 x 15
    deadlift, 80-85 x 4 x 6
    altitude drops, 5
    altitude drops + squat jump, 5
    star jumps, 5
    resisted standing broad jumps, 30 x 3 x 5
    face pulls, 60 x 4 x 12
    hip abductor, 130 x 4 x 4
    hip thrusters, 35 x 3 x 10


    3 miles on treadmill

    20 minutes of foam rolling & stretching


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


    Hit the gym today. I meant to do an easy 1000 afterward, but forgot to bring my swim stuff. I laid off most upper body exercises to give my bicep tendon a break. I think that I overdid the TRX planking exercises - too many in one session perhaps. Something to remember for the future.
  8. Friday Double, Jan 9

    by , January 9th, 2016 at 11:25 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    TRX pendulum crunch, 15
    TRX pendulums, 2 x 25
    TRX ab ripper (to do this you move forward and backward from a straight arm plank to a forearm plank), 3 x 15 -- difficult!
    TRX 3 way: knee in + legs out in a V + legs back together and right into pike, 3 x 10 -- difficult!
    TRX standing roll outs, 10
    TRX bicep curl, 3 x 10
    rope slams, 3 x 10
    alternating rope slams, 2 x 25
    kettle ball swings, 2 x 25
    extreme angle iso squat w/DB, 5:00
    elevated side bridge with hip abduction, 2 x 10 each side


    10 minutes of stretching



    Swim/SCY @ Pitt

    Warm up:


    400 (did 350)
    10 x 50 kick @ 1:10 accelerate off walls
    -- I did 5 x 50 burst SDK + cruise w/fins, 3 breast kick and 2 EZ
    4 x 100 w/paddles & buoy with 7/3/5/7 breathing pattern @ 1:40
    -- No, I did 4 x 50 DPS free w/paddles
    50 EZ

    Main sets:

    6 x 25 power kick @ :45
    50 EZ

    7 x 100 w/paddles and fins done as: 25 using paddles as kickboard, 25 6 kick switch, 25 double recovery, 25 catch up free
    -- I did odds as assigned, evens = 25 fast kick (10s) + 75 EZ kick
    1 x 100 EZ

    3 rounds:
    4 x 50 @ 1:10 done as: 25 overkick free + 25 sprint free, :5-7 second break at the 25
    1 x 100 EZ

    I did: R1 = fly w/fins, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace
    R2 = 2 free w/paddles, then got out to use my inhaler
    R3 = breast, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace

    6 x 25 burst to 15m then cruise @ :50
    -- I did 6 x 25 breast dolphin @ 100 pace (16s)
    -- bursting at the end of a long practice seem rather futile to me
    200 EZ

    Total: 3250



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


    I was pretty bushed after that effort and had a big night's sleep. I had planned today as an off today bc Lil Fort has a track meet in Youngstown. My body definitely needs a day off.

    Saw this article on core training on Swimming World: http://www.swimmingworldmagazine.com...core-strength/. That's where I got the idea for the elevated side bridge with hip abduction. I thought this looked pretty easy, but it was not. I also like the eccentric bosu exercise.
  9. Mon Jan 4

    by , January 4th, 2016 at 04:49 PM (The FAF AFAP Digest)

    Drylands:


    rehab ex
    ab wheel roll outs w/knees on bosu, 3 x 15
    straight arm dips, 90 x 3 x 15
    single leg squats on high box, 3 x 6 each leg
    zercher squats, 75 x 4 x 6
    HS hi row, 140 x 4 x 5
    supine backstroke pull on cable machine on yoga ball (legs straight, feet together), 25 x 2 x 8 each arm
    pull up negatives, 2 x 5
    back extensions w/plate, 25 x 1 x 10 (forgot to do other reps)
    explosive leg extensions, 105 x 3 x 15

    Swim: 1200 EZ


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


    I'm already sore from that! Getting back to drylands after NE Champs has been taxing, especially trying to add a short core session into the routine. I also need to get back to foam rolling and stretching. Didn't even think about that over the holidays.

    I've been looking at the meet calendar trying to decide what meets to swim in the next 6+ months. The best options seem to be:

    Jan 24: SCY @ University of Buffalo
    Feb. 13: SCY @ Miami U of Ohio
    Mar 5: SCM Albatross Meet @ Bethesda
    Apr 2: SCY Huntington Meet @ Ohio St U
    Apr 9-10: SCY Zones @ Mason
    Apr 28-May 1: SCY Nationals @ Greensboro
    May 20- 23: Canadian nationals (I would only go if it is SCM)
    July 9-10: LCM Terrapin Cup @ U of Md (very early start)
    July 21-25: SCM, USA Masters Games @ Greensboro (assuming it is USMS sanctioned)
    July 30-31: LCM, South Central Zones @ Texas A&M

    I obviously can't go to all of these. I can't say that I'm all that excited about SCY zones and nationals since I'll be 54.9. It probably only makes sense to go to one of them. If I went to Zones, there would be plenty of time to re-boot and re-taper for Canadian Nationals. But some of the Pitt folks are actually talking about going to USMS nationals, which might change my thinking ... Though only 3 weeks between USMS Nationals and Canadian nationals is a very short turnaround. Probably inadvisable ... Any thoughts? For now, I'm just going to focus on the first two meets on my list. I really think I should head up to Buffalo bc I don't want to wait until March to race.

    Updated January 5th, 2016 at 06:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Fri-Sat Jan 1-2

    by , January 2nd, 2016 at 07:23 PM (The FAF AFAP Digest)
    Friday: Drylands: mini core

    Saxon side bends, 10 x 2 x 15
    power wheel standing roll outs, 8
    TRX forward & backs with forearms on bosu, 2 x 25
    TRX pendulums, 2 x 25
    TRX saw pikes, 2 x 15
    supine flutter kicks on bosu, 100
    supine bench press w/DBs on bosu with straight raised legs, 20 x 2 x 15

    3 miles on treadmill



    Saturday: Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins
    100 EZ

    Main sets:

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

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

    fast broken 100 IM, :15 rest @ 50
    150 EZ

    broken 100 fly w/fins, :10 rest per 25
    -- this was awful, couldn't really do the last 25
    100 EZ

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

    100 EZ

    10 x 25 flutter kick, hold best average @ 1:00
    200 EZ

    Total: 3350



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


    Whew, I'm tired from that effort. I am definitely not in fly shape. If I can't do a broken 100 with fins (though I was tired), it's tough to see how I could do it that well in a meet even in SCY. I can't seem to stay UW in a 100 as long as I used to ... I think I'd have to work on breathing every stroke, which I'm not sure is the best fit with my stroke. Something to mull over.
  11. Wed Dec 30

    by , December 31st, 2015 at 11:49 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    russian twists on incline bench w/plate, 25 x 3 x 25
    seated row negatives, 80 x 3 x 8
    seated straight arm dips, 90 x 3 x 25
    deadlift, 85 x 4 x 5
    kneeling ab crunches, 140 x 3 x 15
    extreme angle isometric squat, 4:00
    rear delt flys, 80 x 3 x 8
    back extensions w/plate, 25 x 3 x 10
    hip abdcutors, 120 x 4 x 5


    Swim/SCY @ Sewy Masters

    8 x 50 various @ :45
    8 x 25 power kick @ :40
    50 EZ
    ?
    16 x 50 with some IM pattern @ 1:05
    -- I did this kick with fins; interval was too hard otherwise.
    -- odds = 100ish pace, evens = EZ
    -- even with fins, I could have used more rest on the EZ ones to really hit 100 pace
    1 x 100 EZ
    4 x (4 x 50, AFAP first 25, IM order by round) @ 1:20
    -- too hard for me again
    -- I decided to do 32 x 25 @ IM order @ 100 pace w/fins @ :40
    -- I cruised # 10 and #21
    1 x 150 EZ

    Total: 2500


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


    I enjoy swimming with Sewy masters, but they try to cram a lot in an hour. The intervals are usually way too difficult for me. Still, I came away with some hard kicking and I really worked the 32 x 25 set. Today, I'm going to do short speed on max rest. I don't feel as sore as usual from weights, probably bc Mr. Fort gave me a half hour massage yesterday.
  12. Tues Dec 22

    by , December 23rd, 2015 at 11:45 AM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    straight arm dips, 80 x 3 x 25
    ab wheel roll outs with knees on bosu, 3 x 15
    saxon side bends, 15 x 3 x 10
    captains chair straight leg raises, 3 x 20
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 3 x 8
    good mornings, 80 x 4 x 6
    glute isolator, 60 x 3 x 5 each leg
    hip abductor, 120 x 3 x 6
    rear delt fly, 75 x 3 x 8


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


    Didn't have time to swim afterward. I'm a little too preoccupied with the holidays and having my kids home. Will go to Pitt tonight, where I anticipate more long course kicking.
  13. Fri Dec 18

    by , December 18th, 2015 at 05:13 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    ab wheel roll outs with knees on bosu (harder that way), 3 x 15
    180 twists w/25 lb plate with back on yoga ball, 25 x 3 x 10
    back extensions w/plate, 25 x 3 x 10
    face pulls, 50 x 3 x 15
    extreme angle squat w/plate on high boxes, 35 x 3 x 8
    deadlifts, 65 x 3 x 6
    altitude drops, 5

    The I did a couple exercises that I saw in the recent Swimming World, supposedly good for backstroke. They definitely add an instability factor.

    yoga ball supine cable backstroke pull (legs straight, feet together), 20 x 3 x 10 each arm
    single arm supine pullover on bench w/flutter kick, 15 lb DBs x 1 x 15, 10 lb DBs x 2 x 25


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


    Still kept it pretty light, though I do expect to be sore from trying some different exercises. Didn't have time to swim afterward. Way too busy. And Fort Son is arriving (with girlfriend) in a couple hours!
  14. Monday Double Nov 23

    by , November 24th, 2015 at 11:30 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    resisted crunches on yoga ball on double cable machine, 40 x 3 x 10
    resisted side lunges on cable machine, 40 x 2 x 10 each side
    resisted standing broad jumps, 30 x 3 x 5
    altitude drop + squat jump, 5
    knee tuck jumps, 5
    explosive fly pulls on double cable machine, 40 x 3 x 5
    straight arm dips, 90 x 3 x 15
    glute isolator, 60 x 3 x 5 each leg
    face pulls, 50 x 4 x 15
    explosive leg extensions, 105 x 3 x 15
    bunny hops over bench, 3 x 10
    good mornings, 85 x 4 x 5
    med ball slams, 10
    alternating hammers, 20 lb DBs x 3 x 25/20/15

    20 minutes yoga & stretching



    Swim/SCY @ Pitt

    Warm up:


    400 (did 300)
    5 x 50 kick @ 1:10
    -- used fins, did back kick and was UW 15m each length
    50 EZ
    5 x 50 free w/paddles @ :50
    8 x 25 power kick @ :45
    -- I did these burst SDK + cruise, tho the interval was a little short
    1 x 50 EZ

    Main sets:

    5 x 200 free w/bilateral breathing patterns & buoy
    -- I did backstroke kick w/fins and did:
    #1 = 100 fast (:57) + 50 EZ
    #2 = 150 EZ
    #3 = 50 AFAP (23) + 100 EZ
    #4 = 150 EZ
    #5 = 100 fast (:55) + 50 EZ
    1 x 100 EZ

    5 x 50 kick fast @ 1:10
    -- well, my legs were feeling fried after the fast kicking in the set before. So I did 25 fast breast @ 100 pace (17s) + 25 EZ
    1 x 50 EZ

    5 x 50 free @ 200 pace @ 1:05
    -- I did 6 x 25 backstroke fast @ 100 pace. Was maybe a tad faster than 100 pace. Went 15s and a couple of 14 highs.
    1 x 100 EZ

    4 x 100 w/bilateral breathing pattern, last one fast
    -- I punted this and just did 4 x 50 EZ
    1 x 100 EZ

    4 x 25 fast power kick @ :45
    1 x 50 EZ

    2 x (25 AFAP + 25 EZ)
    100 EZ

    Total: 3150


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


    On Sunday, I went on a 7 mile walk with a friend and did 20 minutes of yoga. I wasn't interested in a long drive to a crowded pool and needed an "off" day in any event.

    I felt pretty tired when I got in the water last night after the long weight session, but my times were pretty solid. Again, it was a workout that was easily adjusted to sprint distances.

    That was my last dryland workout before NE Champs, which will give me about 2 1/2 weeks rest. I'm going to hit the swimming hard this week and then start resting this weekend or Monday. Unlike Stewart, I'm not feeling the need for a long taper. But my body could probably use one. 10 days is about my tolerance for tapering. After that, it just annoys me.

    I did wedge my body into the new Jaked J Rush that I purchased. I have to say it was a perfect fit. It had more compression that the thin Speedos and fit more tightly on top than the Arenas. I do not have a typical swimmer's body, so it can be hard to find suits that fit. I still (mostly) love the Arena Carbon Pro, but will give the Jaked a whirl at NE Champs.
  15. Thursday Nov 19

    by , November 19th, 2015 at 06:30 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    twists w/plate on yoga ball, 3 x 15
    straight leg raises, 3 x 15
    supine streamline flutter kicks on bosu, 100
    straight arm dips, 90 x 3 x 15
    face pulls, 50 x 4 x 15
    good mornings, 85 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 15/12/10
    hip abductors, 130 x 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    lunge jumps, 10
    star jumps, 2 x 5
    resisted track start jumps on cable machine, 40 x 2 x 5
    squat jumps w/15 lb DBs, 2 x 5
    altitude drops, 2 x 5


    Swim/SCY/Solo

    1000 EZ


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


    My left shoulder has been bothering me a tad (infraspinatus, teres -- the usual suspects). So I avoided upper body exercises with the exception of the face pulls. At moderate weight, face pulls are a great rehab and strengthening exercise. After I hopped out of the pool, I went straight to my massage. Shoulder already feels better, just a bit sore from the deep tissue. I have to decide when to stop drylands before NE Champs ... probably next Monday ...
  16. Monday Double Nov 16

    by , November 17th, 2015 at 11:15 AM (The FAF AFAP Digest)

    Drylands:

    rehab ex
    power wheel roll outs, 3 x 15
    TRX pike ups, 3 x 10
    rope: power slams, 2 x 10
    rope: alternating wave, 25
    toe taps on box, 2 x 25
    lunge jumps, 10
    standing broad jumps, 2 x 5
    knee tuck jumps, 5
    explosive fly pulls, 20 x 3 x 5
    extreme angle goblet squats on stacked steps, 50 x 4 x 5
    kneeling ab crunches, 160 x 3 x 8
    straight arm dips, 90 x 3 x 15
    hip abductors, 130 x 3 x 5
    face pulls, 60 x 4 x 12
    explosive leg extensions, 105 x 3 x 15

    15 minutes of yoga & stretching


    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    400 kick w/fins
    400 pull (no, did 5 x 50 of various drills, shooters, etc)
    8 x 25 power kick @ :40
    -- odds = back, evens = belly
    4 x 50 w/paddles & breathing pattern @ :55
    -- no, I did 3 x 50 EZ


    Main sets:

    10 x 100 free @ 1:30, long & smooth
    -- I did 10 x 50 backstroke kick w/fins going: 2 fast + 2 EZ + 2 fast + 2 EZ + 2 fast + 2 EZ + 1 fast
    -- I was going 24 mid-25 low on the 7 fast ones
    1 x 100 EZ

    8 x 100 free @ 1:40, beat time in previous set
    -- I did 8 x 50 done as 25 fast breast + 25 EZ
    -- I was holding 16s, pretty good for me from a push on this interval
    1 x 100 EZ

    4 x 100 free @ 1:50, beat time in previous set
    -- I did 4 x 50 done as 25 fast backstroke + 25 EZ
    -- went 14s
    1 x 100 EZ

    6 x 25 w/fins @ :45
    odds = power kick or shooter (no, I did them easy)
    evens = AFAP (did fly went 10s)
    1 x 100 EZ

    Total: 3000



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


    I ended up taking Sunday off. I spent the day with some friends having brunch and going on a hike, then had dinner with some other friends that night. Got back really late. Having goofed off on Sunday, I had to do a double yesterday. I was hesitant about going to Pitt on distance night. But I found out the workout in advance and realized that I could easily convert it to a sprint workout by slicing all the short rest 100s in half. I thought my times were a little faster than usual, maybe benefiting from the few days of rest. I'm going to head out to Sewickley in awhile.

    I booked my flight and signed up for NE Champs:

    5 Women 200 SCM Free 3:00.00 12/12/2015
    11 Women 100 SCM Back 1:11.50 12/12/2015
    17 Women 50 SCM Breast 0:37.30 12/12/2015
    35 Women 100 SCM IM 1:12.50 12/13/2015
    39 Women 50 SCM Free 0:28.47 12/13/2015
    45 Women 100 SCM Fly 1:40.00 12/13/2015
    47 Women 50 SCM Back 0:31.06 12/13/2015

    I'll do a 50 free split request in the 200 free. I signed up for the 50 free the next day just in case I botch a turn again. On Sunday, I'm not sure if I will do a split request in the 100 fly or do the 50 back. Can't do both; still somewhat irked that the fly and back sprints are back to back on both days. I won't have as much rest as I'd like before the 50 breast either. But it will be fun and I will enjoy doing the mixed relays with Stewart and his team.

    I also ordered the new Jaked J Rush to try it for sizing. Women's suits are difficult. Speedo suits fit me well but have poor compression in the legs. And the newer Speedo suits are extremely thin and fragile. In general, Arena suits are too big on top but provide great compression and seem to fit shorter women better. But I hated the Arena Flex and won't wear it again. Hopefully, this suit will do the trick.

    Updated November 17th, 2015 at 11:32 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Thursday Nov 5

    by , November 5th, 2015 at 06:25 PM (The FAF AFAP Digest)

    Drylands:

    I met two of my Team Pitt buddies at the Oxford Athletic Club to give them some dryland training. I had a long list of exercises to demo for them, and we were at it for about 1:40. (We were mostly taking turns doing things.) I can't remember everything I did, but know I did the following and expect to be sore:

    ab wheel roll outs, 10
    kneeling ab crunches, mystery weight x 10
    russian twists on incline, 25 x 2 x 25
    flutter kicks on bosu, 2 x 50
    plank, 1:00 & plank w/DB row, 10
    streamline crunches, 2 x 50
    hanging leg raises, 10
    hip thrusters, 25 x 1 x 10
    bulgarians in streamline, 10 each leg
    hip abductors, mystery weight x 2 x 6
    leg extensions, 110 x 1 x 15
    plyos, 5 of: knee tuck jumps, squat jumps w/DBs, star jumps
    standing broad jumps, 10
    bunny hops over bench, 10
    split jumps, 10
    med ball slams (maybe 20 of regular slams, twisting slams and reverse overhead slams in racquetball court)
    DB rows, 45 x 2 x 5 each side
    seated row & seated row negative, 70 x 1 x 5 of each
    skull crusher + leg raise w/bard, 10
    overhead squats w/bar, 2 x 5
    extreme angle gob let squats on boxes, 50 x 2 x 6
    explosive fly pulls, 5
    cable push pull, 10 each way
    push press w/bar, 2 x 5
    5 deadlifts & good mornings w/a 45 lb bar


    Then Kathy and I hopped in the pool and did a quickie workout, and I showed her my chute and bungee cordz. I think we did more chatting than swimming.


    500 various
    8 x 50 @ 1:00 (2 swim, 2 kick)
    2 x 25 w/chute
    50 EZ
    2 x 25 w/chute
    50 EZ
    1 x bungee cordz + fins+ paddles, swim out to resistance and do 10 fast breast pulls, 50 EZ
    1 x bungee cordz + fins, kick out to resistance and do :20 AFAP back kick
    100 EZ
    200 EZ

    Total: 1600 or so ...


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


    My upper body feels pretty sore right now. Hopefully, I can still manage to get in a decent workout at Sewy tomorrow before heading up to Hershey bc I won't be swimming on Saturday. Lil Fort was psyched to see our door all decorated with "Go Gillbabe" signs when she got home from XC. The States team even got customized jackets with their name on them. These kind of things mean a lot to teenage girls.

    Updated November 5th, 2015 at 07:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Monday Nov. 2

    by , November 2nd, 2015 at 05:51 PM (The FAF AFAP Digest)
    Drylands:

    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 8
    TRX knee ins, 10
    TRX pike ups, 10
    TRX pendulum, 25

    rehab ex
    alternating DB rows (15 lb) in plank position, 4 x 10
    cable push pull, 17.5 x 3 x 10 each way
    explosive leg press, 195 x 3 x 10
    bulgarians in streamline, 2 x 10 each leg
    seated straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 35 x 3 x 5
    side hops over bench, 3 x 10
    back extensions w/plate, 25 x 2 x 10
    seated row negatives, 9 x 3 x 8/7/6


    Swim/SCY/Solo

    1100 EZ


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


    Hit the gym today and did an easy swim after. I was pretty sore from recent training, so was glad to have a deep tissue massage scheduled for today. Could really have used a longer one ... My shoulders and upper back were pretty sore. I've been at it 9 days in a row, may have to take tomorrow off or just do some yoga.
  19. Thursday, Oct. 29

    by , October 30th, 2015 at 04:13 PM (The FAF AFAP Digest)
    Drylands:

    Did a few things at home before heading out to WIPIALS:

    TRX saw pikes, 10
    TRX knee ins, 2 x 10
    TRX pendulums, 2 x 30
    power wheel roll outs, 15
    standing power wheel roll outs, 10 (these are a bear)

    Then later at the gym:

    rehab ex
    explosive fly pulls, 20 x 4 x 4-5
    altitude drops, 2 x 5
    squats jumps w/DBs, 20 x 2 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abdcutors, 130 x 4 x 5
    hip adductors, 120 x 3 x 8
    pull up negatives, 3 x 5
    split jumps, 2 x 10
    good mornings, 85 x 4 x 5
    DB rows, 45 x 3 x 5
    hip thrusters w/plate, 35 x 3 x 10


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


    I didn't get back from WIPIALS until after 6:30, so really had to drag myself to the gym. Lil Fort's team qualified for States in the AAA division, so they were thrilled. The wind was over 30 miles per hour out in Slippery Rock, so their times were not great. My face is red from wind burn.

    I did go to my allergist today. He says that I do not have bronchitis, but that my asthma is out of control and lung function impaired somewhat. Sigh. Apparently, Oct-Nov. are the worst months for asthma sufferers. So I need to go back on singular and take asmanex for a week. Hopefully, that will right things. I am going to go to Pitt tonight, but I may be kicking a lot with a board if I'm having trouble breathing again.

    Updated October 30th, 2015 at 09:36 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  20. Monday Oct. 26

    by , October 26th, 2015 at 06:37 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    flutter kicks on bosu, 100
    russian twists w/plate, 25 x 3 x 25
    hip thrusters w/plate, 35 x 3 x 15
    deadlifts, 85 x 4-5 x 5
    kneeling ab crunches, 170 x 3 x 8
    HS hi row, 140 x 3 x 5
    med ball slams, 3 x 5
    knee tuck jumps, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00

    1400 EZ swim after


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


    I didn't go crazy in the gym today as I was pretty sore from yesterday's meet. I did force myself to do 30 minutes of foam rolling and yoga this afternoon. Swimswam just posted another article on why yoga is good for swimming. http://swimswam.com/7-reasons-why-sw...hould-do-yoga/
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