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Yoga

  1. Wed-Thurs., June 24-25

    by , June 25th, 2015 at 07:27 PM (The FAF AFAP Digest)

    Wednesday:


    Went for a 4 mile jog


    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    50 EZ
    3 x (50 @ 100 pace @ 1:00 + 50 EZ @ 1:30)
    -- didn't feel like I had a lick of speed (probably because this is my 11th day in a row of working out), so shifted to an aerobic set
    -- since I hadn't done one of these in years, I could feel it
    16 x 100 w/fins & paddles
    8 @ 1:40, 8 @ 1:45
    odds = free w/paddles (hold 1:13 ish)
    evens = kick, negative split
    100 EZ

    Total: 2750 m


    Heated Power Yoga, 75 Min

    It was pretty toasty again, but not as bad as last time. I have to say that the never ending pigeon poses bore me. I've started adding in bikram's wind removing pose and fixed firm pose while doing this. Haven't been yelled at so far ...


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

    I'm almost all packed! And the weather forecast is looking a little better, though it's still almost 20 degrees cooler than the last time I landed in Copenhagen this same time a few years ago. Our flight leaves tomorrow at 3:30 pm, so I have time to get to adult swim at Lebo for an hour. IF it's not pouring. The last two weeks have been very wet.
    Categories
    Swim Workouts , Running , Yoga
  2. Tuesday, June 23

    by , June 24th, 2015 at 12:19 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness


    rehab ex
    straight arm dips, 90 x 3 x 25
    extreme angle squats on high boxes w/plate, 45 x 4 x 8
    seated row, 90 x 4 x8
    kneeling ab crunch, 130 x 4 x 15
    glute isolator, 50 x 4 x 6 each leg
    explosive leg extensions, 105 x 3 x 15
    tricep press + straight leg raise on bench, 40 x 3 x 15
    good mornings, 65 x 3 x 8
    flutter kicks on bosu, 100

    Didn't do much core work because I knew I was going to yoga later ...


    Heated Power Yoga, 75 Min

    I ended up going to the 5:45 pm class because I couldn't get to an earlier one. I knew it was going to be a hot one because of the instructor. I really roasted; it felt bikram hot. Too hot = counterproductive for me. I felt pretty wasted the rest of the evening.

    I need to start packing! Unfortunately, the weather for our trip does not look great at the moment. It could be fairly cold in places. Even in Copenhagen, it's only 63 degrees ...
  3. Sat-Mon, June 20-22

    by , June 22nd, 2015 at 01:42 PM (The FAF AFAP Digest)
    Saturday:

    Did a 5 mile walk-job on the treadmill watching OITNB.



    Sunday:

    Swim/LCM/Solo @ Lebo

    2600 m, can't remember what I did anymore.

    Heated Vinyasa Flow, 75 minutes



    Monday:

    Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (25 fast kick + 25 EZ)
    50 EZ

    Main sets:

    24 x 50
    odds = @ 100 pace various @ 1:00
    evens = EZ @ 1:15-2:00, depending on traffic

    -- had to switch to SCY ....

    250 EZ
    20 x 25 kick w/fins @ :30
    -- 4 fast, 1 EZ
    100 EZ
    5 x 50 back w/paddles @1:00
    100 EZ

    Total: 2150 LCM/1200 SCY


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


    I was pretty happy with today's swim. My 100 pace 50s were all very solid, and 12 of them is a bunch for me. I went to adult swim from 11-12. I was a little bummed that we didn't get in until 11:10 bc of kiddie lessons. I hope that doesn't happen every day. I am planning on going to Lebo a fair amount this summer to take a break from all the driving.
    Categories
    Swim Workouts , Yoga , Running
  4. Tues-Wed, June 16-17

    by , June 17th, 2015 at 03:40 PM (The FAF AFAP Digest)
    Tuesday:

    Went to a 75 minute heated vinyasa class. Egads, it was hot. I sweated buckets.


    Wednesday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x (25 shooter + 25 EZ)
    50 EZ
    4 x 50 free w/paddles, descend to 100 pace
    100 EZ

    Main Sets:

    This was inspired by a set Stewart did the other day:

    3 rounds:
    1 x 100 backstroke kick @ 1:45 (went 1:25ishs)
    1 x 1:15 VK (dolpin)
    :30 rest, put on fins
    1 x 100 IM fast, descend by round @ 1:30
    4 x 25 flutter kick w/board @ 100 pace @ :30
    100 EZ

    extra 100 EZ

    16 x 50 kick w/fins @ :50
    -- hold 30-32
    150 EZ

    Total: 3650 (counted the 1:15 VKs as 50s)


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


    I was pretty bushed after the Stewart-inspired set, especially since I didn't sleep all that well last night. I threw in an easy-ish higher volume kick set at the end. My finger is still pretty swollen, not exactly healing fast. Only 9 days until our big vacation!

    I'm planning on weights and yoga tomorrow.
    Categories
    Swim Workouts , Yoga
  5. Wed-Thur, June 10-11

    by , June 12th, 2015 at 08:40 AM (The FAF AFAP Digest)
    Wednesday:

    I had a root canal yesterday. The timing of it precluded me from getting in a swim. So I did a 5+ mile walk/jog.


    Thursday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 50 free, descend 1-4 to 100 pace
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 2:30-3:00
    150 EZ

    10 x 25 fly w/fins @ 100 pace @ :45
    -- I had thought about doing 20, but after doing almost no fly for a month, I didn't have the fly arms for it.
    150 EZ

    12 x 50
    odds = @ 100 pace @ 1:00
    evens = EZ @ 1:30
    150 EZ

    8 x 50 @ 1:00
    odds = back
    evens = back kick
    150 EZ

    Total: 3400


    Vinyasa yoga, 60 min

    This was one of the easier classes I've been to. I went at 7:30 pm and it was absolutely mobbed. They didn't have the heat on and that made a huge difference.



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


    I'm leaving in a couple hours to fly to Dartmouth for my son's graduation. I can hardly believe he's been there for four years ... I'm going to be dry for three days. The pool isn't open at a time that I can go when I'm there, very limited hours during the summer. I may be able to hit the gym.
    Categories
    Swim Workouts , Running , Yoga
  6. Wed-Thur, June 3-4

    by , June 4th, 2015 at 04:27 PM (The FAF AFAP Digest)
    Wednesday:

    Heated Vinyasa Flow, 75 min

    -- This was one of the more rigorous vinyasa flow classes I've attended. It depends so much on the who is leading the class.



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    6 x 25 burst SDK + cruise
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 2:30-3:00
    100 EZ

    6 x
    50 @ 100 pace (mostly slower than usual)
    50 EZ
    100 EZ at end

    10 x 100 w/fins @ 1:30
    odds = free w/paddles, descend to fast (:57)
    evens = moderate kick
    100 EZ

    Total: 3650


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

    I tried doing some swimming without paddles today. It didn't hurt too much, but felt terribly odd and was slow. The only thing that feels normal at this juncture is free w/paddles since that is my main source of swimming the last few weeks.
    Categories
    Swim Workouts , Yoga
  7. Sun-Tues, May 31-June 2

    by , June 2nd, 2015 at 03:59 PM (The FAF AFAP Digest)
    Sunday:

    Went to a 75 minute heated power yoga class.


    Monday:

    off, had worked out 7 days in a row


    Tuesday:

    Drylands @ LA fitness:

    rehab ex
    face pulls, 60 x 3 x 25
    kneeling tricep press + eccentric fall back, 60 x 3 x 10
    good mornings, 65 x 3 x 12
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3 x 12
    hip abductors, 110 x 3 x 6
    standing three way calf raises, 75 x 3 x 8 each way
    planks, 3 x 1:00
    standing twists w/plate, 25 x 3 x 25


    Swim/SCY/Solo @ LA Fitness

    500 various
    100 scull
    4 x 50 free w/paddles @ :50
    50 EZ
    3 x (500 up tempo kick w/fins + 100 EZ)
    -- goal to hold under 6:00
    -- went 5:45-5:50s
    16 x 25 breast w/paddles @ :30
    150 EZ

    Total: 3200



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

    I can't believe it's already June! The weather here has been so peculiar it's hard to know what season it is. The last two days it's been 59-60 degrees. It's going to be a busy month. Fort Son graduates, Lil Fort "graduates" 8th grade, and our big vacation is coming up on June 26. I got Lil Fort tickets to the Taylor Swift concert here as a graduation present. She is very excited. Me, not so much. I haven't been to a concert in years and years. But I definitely think that 14 is too young to go solo with friends.
  8. Friday-Sat, May 29-30

    by , May 30th, 2015 at 03:07 PM (The FAF AFAP Digest)
    Friday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    5 x VK done as: :15 fast w/med ball + :45 EZ
    100 EZ

    20 x 25 breast w/fins @ 100 pace @ :45
    150 EZ

    2 x
    10 x 25 backstroke kick @ 100 pace @ :45
    -- 16 high-17 flat
    1 x 100 EZ

    2 x
    4 x 50 free w/paddles @ 1:00
    1 x 50 EZ @ 2:00
    R1 = descend 1-4 to 100 pace, R2 = 200 pace
    extra 50 EZ at end

    6 x 25 w/chute, paddles & fins
    100 EZ

    Total: 3400


    Power Yoga, 60 minutes

    Because I didn't have to coach, I was able to go to the hour of power yoga on Friday from 6-7 pm. We spent a lot of time on the series the Stewart mentioned in his blog. And, thankfully, it wasn't as ghastly hot as the last time I was at that studio.



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


    Saturday:

    Swim/LCM/Solo @ Lebo

    500 various
    20 x 50 w/fins @ 1:00
    -- alternate 2 DPS free w/paddles & 2 kicks @ 200 pace (dolphin or flutter)
    -- my kicks were faster than my swims, a haha
    50 EZ
    10 x 50, no interval (I was dodging a slow lap swimmer on these)
    odds = SDK to 20 m + cruise
    evens = breast
    50 EZ
    4 x (50 fly w/fins @ 100 pace + 50 EZ)
    100 REZ

    Total: 2600 meters



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

    I went to the hour of adult swim at Lebo from 11-12. It seemed like a much better time that the 5:00 am that Water Rat goes to. I like adult swim with no kids around at all. It seems peaceful, and it was nice to swim outside. I'll probably go tomorrow at this time too. I was able to do some 50 flys without too much finger pain. I only looked at the time on one of them, and it seemed slow. But I haven't done any fly in weeks. Off now to shop and get ready for a dinner party.

    My flog says I've been to yoga four times this week. I'm hopping to go tomorrow too after Lil Fort's game.
    Categories
    Swim Workouts , Yoga
  9. Thursday, May 28

    by , May 28th, 2015 at 10:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

    4 x VK, :15 fast (30 kicks) w/med ball + :45 EZ
    50 EZ

    4 x 25 backstroke, 1 arm in air holding med ball
    100 EZ

    3 rounds w/fins
    4 x 25 IM order @ :30*
    4 x 25 dolphin kick on back @ :30
    :30 rest
    1 x 50 fast kick @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    * I didn't use paddles the first two rounds. But the finger was hurting after fly on the third round, so went back to paddles

    3 rounds:
    1 x 100 free w/paddles @ 200 pace @ 1:20
    2 x 25 fast flutter kick @ :30
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    Total: 3300



    Heated Vinyasa Flow, 75 min

    Lil Fort was off on a cruise on the rivers with her spanish class. So I took the opportunity to go to yoga from 7:00-8:15 pm. The class wasn't too difficult, with a lot of "opening" moves. That was probably a good thing after the swim workout. Tomorrow, since there is no masters practice due to a swim meet, I may go to power yoga at 6 after swimming earlier in the day. I've been into yoga lately.
    Categories
    Swim Workouts , Yoga
  10. Sat-Tues, May 23-26

    by , May 26th, 2015 at 09:23 PM (The FAF AFAP Digest)
    Saturday:

    Went to a 60 minute heated Vinyasa Flow class. Got there early and did some bikram poses while waiting. Did about 15 minutes of core work later.


    Sunday:

    Off, hanging out with my daughter. I did try to go to Lebo while she was sleeping one morning. But I left without my mirrored goggles, kick board or sunscreen. Fail.


    Monday:

    The pool was closed memorial day, naturally. So I went to a 90 minute power yoga holiday class. It was the only one offered that day and was pretty crowded. I always feel the heat more when that happens. This one was longer than usual and fairly tough.


    Tuesday Double:

    Swim/SCY/Solo @ Pitt

    Warm up:


    550 w/paddles
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    3 x
    4 x 50 free w/paddles, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ @ end of set
    -- It is harder to descend to 100 pace rather than just popping one off and then going easy ...

    3 x
    4 x 50 kick w/fins, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 2:00
    150 EZ at end of set

    2x
    10 x 25 w/fins, 15 m UW @ :30
    1 x 50 EZ @ 1:00

    4 x
    1 x 100 back w/paddles @ 2:00
    1 x 50 kick @ 1:00
    50 EZ at end of set

    Total: 3950


    Power Yoga, 60 minutes

    I prefer the power yoga studio to the vinyasa flow studio, but this instructor really had the heat cranked up. After he turned the heat off at the beginning, I saw an hour later that it was still at 95. It felt more like a bikram class to me in terms of battling the heat. I finally called it a day at 60 minutes and skipped the last 15. I know that violates yoga etiquette, but I didn't care. I was near the back of the room anyway.



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


    My finger is still quite painful. Someone gave me a firm handshake at our Memorial Day Pitt practice and it was excruciating. No more handshakes for me. I still can't pull without paddles; but it's only been 10 days. I need to write a workout for myself with creative sets before I head to Pitt or I will end up boring myself to death. Today's double was actually pretty hard. I only had about 3 hours between the session. Today's yoga, besides the heat, was one of the harder classes I've been too. But I was rocking warrior 3! I plan on hitting the gym tomorrow.
    Categories
    Swim Workouts , Yoga
  11. Thursday, May 22

    by , May 21st, 2015 at 05:01 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    planks, 4 x 1:00
    streamline crunches, 2 x 40
    90/45/15 leg lifts, 15
    standing twists, 25 x 3 x 25
    good mornings, 65 x 3 x 12
    seated row, 70 x 3 x 12 (had to go down in weight here)
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3-4 x 8
    combo skull crusher and straight leg lift on bench, 30 x 3 x 15
    glute isolator, 50 x 3 x 6 each leg
    hip abductor, 100 x 3 x 8


    Yoga, 30 minutes


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

    Got in some drylands. I wanted to go to an actual hot yoga class, but was too busy. So did some yoga on my own. Teen Fort will be here this weekend, and I am very excited to see her!
  12. Sky Falling 2

    by , May 11th, 2015 at 10:19 AM (The FAF AFAP Digest)
    As Water Rat mentioned in his blog, the Pitt competition pool is now closed. A chunk of the ceiling fell in the pool on Friday. Pitt is assessing the situation today. Best case scenario is that they declare the pool safe (unlikely). Worst case scenario is the the pool is closed for the summer (also unlikely). The small shallow 6 lane rec pool is open. I am dreading coaching almost 30 swimmers in 3 lanes (the age group team has the other 3). This is a frustrating situation, obviously. I am glad I am not planning on any long course meets this summer. So, I took the entire weekend off and, with Mr. Fort, went on a landscaping blitz. I think 10 hours of that = a dryland session. I was pretty beat at the end of both days. Plus, it was unseasonably hot all weekend. I did have a great mothers day. Got to watch Lil Fort dominate her soccer game and had a lovely dinner with some Veuve Cliquot champagne. I am going to head to LA Fitness later to do something.
    Categories
    Yoga
  13. Tuesday, May 5

    by , May 5th, 2015 at 08:33 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    4 x 25 torque drill w/paddles
    50 EZ

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

    4 rounds w/fins
    4 x 25 @ 100 pace @ :30
    R1 = fly, R2 = back, R3 = breast, R4 = free
    1 x 50 EZ @ 1:00
    2 x 25 shooters @ :30 (those made sure my HR was up the entire set)
    1 x 50 EZ @ 1:00

    250 EZ

    2 rounds:
    1 x 100 backstroke kick @ 200 pace @ 1:45
    4 x 50 free w/paddles @ 200 pace @ 1:00
    2 x 25 flutter kick @ 100 pace @ :30
    1 x 100 EZ

    Total: 3600



    Vinyasa Flow, 60 Min



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


    It was nice to get back to Pitt. The water was so cold compared to LA Fitness. It's set up short course except sometimes on Friday. But there are no blocks to use now bc they're all at the long course end.


    Later, since Mr. Fort is in trial all week, I took Lil Fort to yoga with me at 6:30 pm. It was her first class. We went to the Basics class, which is shorter and much easier than the regular class. Still, I got some stretching in, and worked up a sweat. It might have been the hottest vinyasa flow class I've ever attended. Lil Fort is such a mixture of Mr. Fort and me. Loose stretchy shoulders and really tight hamstrings and ankles. Hopefully, she'll want to go back.

    I'm also going on a little diet. I'd like to lose a few pounds. I'm going to take a page out of Stewart's book and cut out all sweets. I'll also try to avoid most bread and pasta.

    Updated May 5th, 2015 at 09:15 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  14. Sat-Sun, May 2-3

    by , May 3rd, 2015 at 08:15 PM (The FAF AFAP Digest)

    Saturday:

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 smooth free w/paddles
    50 EZ

    Main Sets:

    16 x 50 @ 1:00
    -- Note: I am just referring to 50s as a 50, not 47.2 yards. I'll whack some yardage off when I flog it. Way too hard to figure out what my sets actually were in a 23.6 yard long pool ...
    odds = 100 pace
    evens = EZ
    100 EZ

    3 x (10 x 25 @ w/fins 100 pace) + 100 EZ
    -- dolphin kick, flutter kick, breast

    4 x 25 @ 100 pace
    -- I was going to do another set, but one of my swimmers showed up, so I stopped to chat.
    50 EZ

    8 x 25 w/chute, paddles & fins @ 1:00
    50 EZ

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3450

    Then, I went home and did a 3 mile walk jog on the treadmill.


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


    Sunday:

    Drylands:


    rehab ex
    deadlifts, 65 x 4 x 8
    seated row, 70 x 4 x 12
    tricep press, 70 x 4 x 12
    bulgarians in a streamline, 2 x 10 each leg
    eccentric fall backs, 50 x 3 x 12
    straight arm dips, 80 x 3 x 25
    hib adductors, 100 x 43 x 8
    power wheel roll outs, 2 x 15
    planks, 5 x :30


    Vinyasa Flow, 75 minutes

    Thankfully, this session didn't have an interminable amount of lunges. Today's nugget: something about chakras and the belly being the source of self esteem. Huh.


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


    Today, I managed to get two workouts in sandwiched around Lil Fort's soccer game. It was pretty exciting -- she scored the only goal and game winning goal with about :20 left in the game. I'm not sure weights and yoga are the best combo; swimming and yoga might be better. I feel pretty beat from all the drylands.
  15. Wed., April 15

    by , April 15th, 2015 at 02:05 PM (The FAF AFAP Digest)
    I took a full two days off on Monday and Tuesday and did NOTHING. This is highly unusual for me. Can't remember the last time that happened ... But I haven't had a single hive today and am feeling a little better. Still working on catching up on some sleep.

    Today, I went to what I thought would be a heated vinyasa flow class. Instead, the instructor treated us to an Ashtanga Rocket class. I liked it so much better -- lots of handstands, forearm handstands, headstands, splits, etc. Here's a description: http://hollywoodpoweryoga.com/blog/2...is-rocket-yoga

    I've decided not to go to nationals. I'm not feeling amped to fly 2000 miles to compete right now. And Mr. Fort is having a procedure late next week after Boston. He had some bad blood work, which we hope is due to his marathon training. So I want to be here for that, and that's much more important. I will enjoy following along and seeing how my RAM teammates fare. I feel a little bad about the empty lanes in my heats since it's too late to scratch ... I wish there were more SCY meets in late May; I'd consider popping in to one. I might try to get a long course meet in before going on vacation on June 26. But, as chowmi says, long course is a big commitment.
    Categories
    Yoga
  16. Friday, March 13

    by , March 14th, 2015 at 10:17 AM (The FAF AFAP Digest)
    Power Vinyasa Yoga, 75 min

    I ventured out to a different yoga studio yesterday, also only 10 minutes from my house. But the practice was pretty much the same as the heated Vinyasa Flow I have been going to occasionally. I liked the teacher better though -- less touchy feely. I declined to do the hi to low pushups though (shoulder fear). My main beef with vinyasa is that the practice does not appear to include any chest opening exercises.


    Swim/SCY/Solo @ Sewy

    2450 EZ


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

    I was pretty tired on Thursday, but felt energetic the next morning after a good night's sleep. So I decided to double with yoga and a recovery swim. Sewy was doing a sprint workout, but I just cruised everything. Jimby has a dose of sinusitis as well. Spring can't get here soon enough! I'm taking today off, as usual.
    Categories
    Swim Workouts , Yoga
  17. 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
  18. Sun-Mon, Jan 26-27

    by , January 26th, 2015 at 02:57 PM (The FAF AFAP Digest)
    Sunday:

    Went to a 75 minute vinyasa flow class. I can still do back bends fairly easily, but ouch they hurt my wrists so I don't hold them for longer than 10 seconds. I'm definitely leery about doing the straight arm side plank with the leg in the air. Can do it, and did it for a few seconds, but I think it's likely bad for the shoulders. And mine were a little sore today ...


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main sets:

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

    4 x (5 x 50 @ w/fins 1:30 + 150-200 EZ)
    1 = 15 AFAP + 35 EZ
    2 = 25 AFAP + 25 EZ
    3 = 35 AFAP + 15 EZ
    4 = EZ
    5 = AFAP

    -- 2 x breast, 1 x fly, 1 x dolphin kick
    -- pretty darn tired by the end

    6 x 50 DPS free w/paddles
    100 EZ

    bungee cordz work: (call it 200)
    -- breast & free & back w/paddles
    -- some streamline jumps off the wall with the cord tight
    100 EZ

    Total: 3650


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


    My shoulder are a little fatigued and sore, so I may wait to do my rehab exercises until tomorrow.

    Article on the lack of strong scientific proof for USRPT. Not as cool as Jazz's epic post, but interesting. http://www.swimmingscience.net/2015/...-evidence.html. I noticed that in another article Mullen wrote questioning Rushall's dryland stance, Rushall kind of went after Mullen in his comment: http://www.swimmingworldmagazine.com...land-training/
    Categories
    Swim Workouts , Yoga
  19. Mon-Tues, Jan. 19-20

    by , January 20th, 2015 at 04:45 PM (The FAF AFAP Digest)
    Monday:

    Spent almost an hour doing my rehab exercises and stretching/yoga. I did so much stretching that I was a bit sore today!


    Tuesday: Swim/SCY/Solo

    Warm up:


    600 various
    100 scull
    4 x 25 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    100 EZ
    3 x 100 done as: 25 chest press fly + 25 single arm fly + 25 fly + 25 EZ
    50 EZ

    Main Sets:

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

    10 x 30
    -- did 10 starts off the blocks, working on kick count and breakouts. did SDK at both 100 pace and AFAP. did a 50 EZ after each couple starts
    100 EZ

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

    4 x 50 AFAP backstroke kick w/fins @ 1:30
    -- went 23s
    -- ouch that hurt, quads were burning
    200 EZ

    5 x 50 slow DPS free w/paddles @ 1:00
    50 EZ

    Total: 3350


    Stretching & rehab ex, 30 min


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


    I was googling to see what the specs were on the University of West Virginia pool where the Y meet is this weekend. I had been hopeful that it might be a decent pool. But it is only 4 feet deep in the start end. I can't do a decent back or fly start in the depth. Last time I tried, even though I modified my start, I crashed on the bottom. So that meet is out for me. I'm just not a fan of the Y league. I would really like to find a meet to swim in before the Albatross meet or it will have been almost a year since I have competed. I will have to travel to throw off the racing rust. I am considering the Auburn meet. https://www.clubassistant.com/club/m...1582&smid=6079. It works well bc it's the weekend before I leave for Paris. I would probably swim 100 IM, 100 breast and 50 fly on Saturday and 50 back and 50 breast on Sunday.

    World's most expensive recovery system. I saw Natalie Coughlin was using it. http://www.normatecrecovery.com/product.shtml

    Updated January 20th, 2015 at 06:26 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  20. Wed., Oct. 10

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

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

    30 minutes stretching, foam roller and yoga


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

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