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Strength Training and Dryland Workouts

  1. Dry side

    by , February 23rd, 2012 at 10:58 PM (Of Swimming Bondage)
    About 55 minutes at Lifetime today:

    • ~7 minutes dynamic stretching
    • 16:30 run/walk on treadmill, 1.82 miles
    • ~7 minutes foam rollering and a bit of stretch cords
    • Weights:
      • 2 supersets of 12 reps each of
        • Bench @ 25lb dumbbells
        • Row @ 25lb dumbbell

      • 2 supersets of 12 reps each of
        • Triceps press @ 25lbs
        • Curls @ 15 lbs


    • 2 rounds of 12 reps each
      • Dead bug
      • Crunches

    • Bit o' static stretching

    With my sometimes crazy work schedule of early morning and late evening calls with people overseas, I sometimes carve out time in the early afternoon to grab a workout. And, while Lifetime was less crowded at 2pm than it is on the weekends or in the evening, there were still a whole lot of "working age" people there. I marveled and wondered what these people did for a living that allowed them to workout in the middle of the day. Then, I looked in the mirror.
  2. Drag'n dry

    by , February 8th, 2012 at 04:16 PM (Of Swimming Bondage)
    I was still dragging this morning for my weight session, but made some improvements while going 3 rounds of 12 reps of the following (increases in bold):

    • Superset #1
      • Bench: 25lbs (per dumbbell) - 30lbs - 30 lbs
      • Leg Curls: all sets at 35lbs

    • Superset #2
      • Single arm rows at 25lbs / 25lbs / 25lbs per arm
      • Leg Extensions: 35lbs - 35lbs - 45lbs
      • Med ball twists w/8lb ball

    • Superset #3

    • Superset #4
      • Curls @ 15 lbs
      • Plank progression, 0:45 each of front, right, left sides


    The hope was to get into the pool this afternoon for a technique swim, but that's not going to happen. I might hit the treadmill later if I can.
  3. Backstroke, then bonkstroke

    by , February 5th, 2012 at 07:51 PM (Of Swimming Bondage)
    As I drove up to Lifetime, my intent was to to swim the Token IM set here ([ame="http://forums.usms.org/showthread.php?t=20111"]U.S. Masters Swimming Discussion Forums[/ame]) after grabbing a quick treadmill run. I did some dynamic stretching, the run (1.83 miles) and some foam rollering. I still intended to do the workout IM until I got the crazy idea to do my warmup set of 4 x 100s backstroke instead of freestyle. They felt so good, that I modified the workout to be backstroke-centric ... until my calves cramped and I switched to breaststroke ... until my whole leg felt like it was seizing and then I just got out.

    In the pool in SCM:

    • 1 x 600: 200 free swim, 400 IM k/d by 25s
    • 4 x 100: on 1:45, back descend, 1:23, 1:19, 1:16, 1:11
    • 1 x 100: on 2:00, easy pull
    • 8 x 50: on 1:00, 2 each stroke, odds kick, evens swim/drill
    • Straight-through:
      • 4 x 200: on 3:10, descend backstroke (2:47, 2:43, 2:38, 2:29+)
      • 1 x 100: on 1:20, pull free, recovery
      • 3 x 200: on 3:00, descend backstroke (2:45, 2:40, 2:35)
      • 1 x 200: on 2:50, pull free
      • CALF CRAMP + Masters Stretching Minute
      • 2 x 200: on 3:30, descend breast, 3:09, 3:05
      • 6 x 50: 2 each on 0:45, 0:50, 0:55, easy pull free
      • 1 x 200: intent was to do breaststroke ... but legs seized on the 1st 50 and I bagged it
        and finished out the 100 easy


    TOTAL: 4,000 SCM


    Commentary:

    • I was hoping to power through tomorrow without a rest day, but I really need it. My legs and shoulders are tender. I'll just focus on yoga/stretching tomorrow and get back to the test set for the week on Tuesday. It's been a solid 6 days of effort and I deserve some time off.
  4. Not by design

    by , February 2nd, 2012 at 10:12 PM (Of Swimming Bondage)
    The design was to live up to one of the long workouts I posted in this week's High Volume Training thread (the one with 3 x 1000), but life got in the way. I did manage to make it to Lifetime after work, though, an grabbed 1.82 mile run/walk followed by a solid core class.

    My treadmill time is feeling better and I did the following:

    • 2:00 walk @ 4.5 mph
    • 3:00 run @ 7.5 mph (8:00/mile)
    • 1:00 walk @ 4.5 mph
    • 4:00 run @ 7.7 mph
    • 1:00 walk @ 4.5 mph
    • 4:00 run @ 8.0 mph (7:30/mile)
    • 1:30 walk @ 4.0 mph

    I shall swim tomorrow! My planned variant on the 3 x 1000 will be 4 x 800 SCM.

    Sent in my entries tonight for the "Occupy Mesa" meet on Feb 18th (http://www.azlmsc.org/eventFlyers/2012/MAC-2012-Occupy-Kino-SCY-Invite-Final.pdf):

    • 500 free
    • 200 free
    • 100 fly
    • 50 free
  5. Weights

    by , February 1st, 2012 at 07:24 PM (Of Swimming Bondage)
    This week starts my second, four week training cycle. The pool stuff will generally stay the same, albeit with longer length distances on my repeats. I am trying to bump up my lifting a bit, but focused on lower weight, higher reps today, going 3 sets of 12 reps in supersets as follows:


    • Superset #1
      • Bench: 20lbs (per dumbbell) - 25lbs - 30 lbs
      • Leg Extensions: 25lbs - 25lbs - 35lbs

    • Superset #2
      • Single arm rows at 20lbs / 20lbs / 25lbs per arm
      • Leg Curls: all sets at 35lbs

    • Superset #3
      • Standing Tricep press @ 25lbs
      • "Prisoner" squats with body weight only

    • Superset #4
      • Curls @ 15 lbs
      • Calf raises (not sure that's technically the right name) at body weight

    • Superset #5
      • Front dumbbell raise @ 10 lbs per dumbbell
      • Dumbbell deadlift @ 10lbs per dumbbell


    Along with some dynamic stretching and stretch cord work ahead of this and some yoga afterwards, it was a solid hour. I can probably bump up the arm weights, but my legs were shaking and sore already at the end of this.

    Updated February 2nd, 2012 at 08:58 AM by pwb

    Categories
    Strength Training and Dryland Workouts
  6. A question

    by , January 25th, 2012 at 11:12 PM (Of Swimming Bondage)
    My plan for this week included this:

    • Tuesday - Weights + Swim
    • Wednesday - Swim
    • Thursday - OFF

    So, since I only got a swim in on Tuesday and only got weights in today, will I still get the same effect of a rest day with this:

    • Tuesday - Swim
    • Wednesday - Weights
    • Thursday - Swim

    My weights looked like this tonight, 2 sets of 10 reps except as noted, increases from last time in bold:

    • Stretch cords
      • Shoulder blade pinch
      • Catch position external rotation
      • Core chest press
      • Full can
      • Tricep press

    • Dumbbell Bench, 45lbs on set #1, 45lbs on set #2
    • Dumbbell Row, 30lbs
    • Medicine ball twist (15 each side, 8lb ball)
    • Dumbbell Curls, 20lbs
    • Dips, 5 each round
    • Medicine ball (8lb) floor slam
    • Single arm overhead dumbbell press, 20lbs on set #1, 20lbs on set #2
  7. Just another ...

    by , January 23rd, 2012 at 07:16 PM (Of Swimming Bondage)
    ...

    ... work-wise, but I did manage a run (1.7 miles) and a good core class.

    I have visions of lifting and swimming my 8 x 200 test set tomorrow, but I think I'll only have time for the swim.

    Updated October 28th, 2015 at 09:42 PM by pwb

    Categories
    Strength Training and Dryland Workouts
  8. Weekend Workouts

    by , January 22nd, 2012 at 03:53 PM (Of Swimming Bondage)
    On Saturday, my original intention was to do my core class at Lifetime and then lift weights. I got the core class in and continued my progress there, but, as lifting really slows me down the next day in the pool, I opted to save that for after my swim today, Sunday.

    I made it down to Mesa for a great SCY IM-centric workout with Paul Smith coaching ... note that, with exception of me blanking on a set totalling 400, these are all the right sets, but my memory might have mixed up the order:

    • 1 x 450: general warmup, did 100 free, 200 IM k/d, 150 free scull down, single left arm back
    • 3 x (10 x 25): going 1 fly, 2 back, 3 breast, 4 free on each round
      • Round 1 = on 0:30, drill
      • Round 2 = on 0:30, kick
      • Round 3 = on 0:25, swim

    • 4 x 100:
      • #1 breast on 1:40
      • #2 back on 1:30
      • #3 fly on 1:20
      • #4 free under 1:10

    • 1 x 400: IM kick with board fast, was 5:58
    • 1 x 50: easy
    • 3 x (4 x 50): all on 1:00
      • 1st 4 = wear paddle on right hand, breathe every 2 to your left
      • 2nd 4 = wear paddle on left hand, breathe every 2 to your right
      • 3rd 4 = wear both paddles, breathe every
      • Goal was to descend each set of 4 while ideally dropping your stroke count. With some aggressive dolphin kicking off the wall, I got to as low as 7 to 8 strokes per lap and about a 0:32 pace

    • 1 x 400: IM fast kick with these zoomer-like fins http://www.swimoutlet.com/product_p/...tm?color=10857, was 5:03
    • 1 x 50: easy
    • There was some other 400 total set in here somewhere as I know I was at 3,500 before the last set
    • 8 x 100: odds back on 1:40, evens free on 1:20
      • best average on both strokes; try to hold the freestyle stroke count from the earlier set
      • My calf cramped on the 1st backstroke so I only got in a 50; after that I was 1:10+, 1:11, 1:09
      • On the free I was 1:02 on the first one with a 10 stroke count, strong kick, etc; that was too slow as both Paul and I wanted me sub 1:00, so I ditched the stroke count requirement and lightened my kick
      • Went 0:59, 0:58+, 0:58 on the last 3

    • 1 x 250: pull w/buoy cool-down

    TOTAL: 4,500 SCY

    Commentary:

    • Awesome, creative workout and just perfect for my strokes.

    I came home, grabbed a shot of espresso and then hit the weights with 2 rounds of the following, 10 reps each round except as noted with increases in bold:

    • Stretch cords
      • Shoulder blade pinch
      • Catch position external rotation
      • Core chest press
      • Full can
      • Tricep press
      • Curls

    • Dumbbell Bench, 40lbs on set #1, 45lbs on set #2
    • Dumbbell Row, 30lbs
    • Medicine ball twist (15 each side, 8lb ball)
    • Dumbbell Curls, 20lbs
    • Medicine ball (8lb) floor slam
    • Single arm overhead dumbbell press, 15lbs on set #1, 20lbs on set #2

    Tomorrow, I'm either taking completely off or only doing a core class.
  9. Ferocious Friday

    by , January 20th, 2012 at 06:50 PM (Of Swimming Bondage)
    After just blasting on work this week and hot and heavy this morning, I managed to drop out of the 'real world' for 2 hours mid-day before returning to the maelstrom of my task list for this:

    • 30 minute HARD core class = the Friday instructor is psycho good and I'm getting better at (mostly) keeping up.
      • Speaking of core, I'm employing two ideas to work this outside of formal exercise -- building up my endurance sitting on a stability ball while banging at the keyboard during work (thanks to Fort's daughter for the idea) and then making sure I'm standing whenever I'm doing a phone call.
      • Less sitting = better life

    • Run/walk on the treadmill for my standard 16:30 and getting up to 1.68 miles. Why 16:30?
      • That's exactly how long I'd like to be in the pool for a dream-Masters 1650, so I want to train the cardio endurance in a different way for that.
      • It's also about 16:00 longer than I'd like to be on a treadmill.

    • Awesomely painful foam rollering for about 10 minutes
    • That left me with 58:00 to do this in the pool:
      • 1 x 400: 100 free, 300 IM k-d-d
      • 4 x 100: on 1:40, descend pull w/buoy and paddles
      • 4 x 100: on 2:00, descend IM kick w/board
      • 6 x 50: on 1:00, #1 & #6 easy, #2 to #5, IM order build-ish (was sluggish!)
      • 3 x 150: on 2:30, fly-free by 25s just trying to focus on technique
      • 6 x 100: on 1:40, back, supposed to be descend, but I went 1:24 on #1 and then was never faster than 1:26 on the rest
      • 2 x 200: on 3:30, breast
      • 6 x 50: 2 each on 0:45, 0:50, 0:55 free pull


    TOTAL: 3,250 SCM


    Commentary:

    • I feel like my fitness is improving greatly, but these multi-days in a row of working out are draining on my pool effectiveness.
    • I gotta get into a better groove of 3-4 days of working out followed by a day of rest, but, I'm finding that tough to do while trying to accomplish this each week:
      • 4 swim workouts a week averaging 4K to 4.5K per workout
      • 2 core classes
      • 2 weight lifting sessions
      • 2 runs on a treadmill

    • On the work front, the past 15-16 months of pretty hard work trying to start this company up seems to be bearing fruit ... 2012 is off to a fast start ... this is the year we make it a long-run venture or break it trying to do so!
  10. Courtyard dryland

    by , January 19th, 2012 at 12:09 AM (Of Swimming Bondage)
    Got some hotel room yoga and then 1.62 miles on the treadmill (bumping up the speed and the time running vs. previous walk runs) over 16:30 before running through this twice, 10 reps:

    • Curls, 20 lb dumbbells
    • Dumbbell deadlift, 20lb dbs
    • Plank progression (~45 secs each of regular, left side, regular, right side)
    • Bench, 40 lb db
    • Rows, 35 lb db

    Not a huge effort, but good maintenance for the time I had.



    Another long work day tomorrow, but hopefully will break away at the end of the day for my test broken 1500.
  11. Bad father

    by , January 14th, 2012 at 05:18 PM (Of Swimming Bondage)
    I dropped #3 daughter off at a birthday party today at one of those indoor bouncy-house-pandemoniums. I had zero intention of staying there, but I always like to ask the host parents if they're okay with me leaving. The mother (this is her 1st daughter!) looked shocked when I told her I had no interest in staying to watch all the fun. I was polite, but anapologetic, "She's my third. Been there, done that." Besides, I wanted to get to Lifetime to do this:

    • Dynamic stretching
    • Treadmill work (1.56 miles in 16:30, bumped up the speeds a little from last time)
      • 2:30 walk @ 4mph
      • 1:30 run @ 6.5mph
      • 1:00 walk @ 4mph
      • 1:30 run @ 6.5mph
      • 1:00 walk @ 4mph
      • 1:30 run @ 7.0mph
      • 1:00 walk @ 4mph
      • 1:30 run @ 7.5mph
      • 1:00 walk @ 4mph
      • 2:30 run @ 7.5 mph
      • 1:30 walk @ 4mph

    • Static stretching (e.g., pigeon pose, downward dog, some other leg stuff)
    • Painful, but needed foam rollering on the legs
    • 2 rounds of the following, 10 reps except where noted:
      • Stretch cords
        • Shoulder blade pinch
        • Catch position external rotation
        • Curls

      • Barbell twists, 15 each side
      • Light barbell deadlift to shoulder press
      • Med ball slams (8 lbs)

    • 2 rounds of 10 assisted:
      • Pullups w/100 lbs assist
      • Dips w/25 lbs assist


    ... and, the best part of all, a solid 15 minutes in the steam room.


    Infinitely better than watching a bunch of sweaty 7, 8 and 9 year olds bounce themselves silly.
  12. Quad dry

    by , January 11th, 2012 at 03:54 PM (Of Swimming Bondage)
    Got a good mixture of dryland work today, starting early this morning with some increases on my weights with 2 rounds of the following, 10 reps each round except as noted with increases in bold:

    • Stretch cords
      • Shoulder blade pinch
      • Catch position external rotation
      • Core chest press
      • Full can
      • Tricep press
      • Curls

    • Medicine ball (8lb) floor slam
    • Dumbbell Bench, 40lbs
    • Dumbbell Row, 30lbs
    • Medicine ball twist (15 each side, 8lb ball)
    • Dumbbell Curls, 20lbs
    • Dips, 5
    • Single arm overhead dumbbell press, 15lbs

    I then managed to get in a solid 20 minute, deep stretch / meditative yoga session.

    At midday, I was able to hit the treadmill for 16:30 (1.5 miles) as follows:

    • 2:30 walk @ 4mph
    • 1:30 run @ 6mph
    • 1:00 walk @ 4mph
    • 1:30 run @ 6.5mph
    • 1:00 walk @ 4mph
    • 1:30 run @ 6.5mph
    • 1:00 walk @ 4mph
    • 1:30 run @ 7.0mph
    • 1:00 walk @ 4mph
    • 2:30 run @ 7.5 mph
    • 1:30 walk @ 4mph

    ... and then grab a 30 minute core class. Solid day.
  13. Dry & yoga

    by , January 8th, 2012 at 07:43 PM (Of Swimming Bondage)
    As my legs were already toasty & crampy yesterday and as my core workout yesterday had a lot of squats & lunges built in, I skipped any leg work today. After about 5 minutes of dynamic stretching, I did 2 rounds of the following, 10 reps each round except where noted:

    • Stretch cords
      • Shoulder blade pinch
      • Catch position external rotation
      • Core chest press
      • Full can
      • Tricep press
      • Curls

    • Medicine ball (8lb) floor slam
    • Dumbbell Bench, 30lbs
    • Dumbbell Row, 25lbs
    • Medicine ball twist (15 each side, 8lb ball)
    • Dumbbell Curls, 15lbs
    • Dips, max effort = 5
    • Single arm overhead dumbbell press, 15lbs

    I then did some very painful foam rolling on my legs and finished up with a sweet and much needed 20 minute yoga session.

    Given how fried I was after yesterday's effort, I seriously considered taking today off. As I looked ahead to the week, though, I realized that I'll have only about 20 minutes (maybe 25) to exercise tomorrow, so that will be the day of rest before I tackle these: [ame="http://forums.usms.org/showthread.php?t=19976"]U.S. Masters Swimming Discussion Forums[/ame].
  14. Wheels off the bus

    by , January 7th, 2012 at 02:39 PM (Of Swimming Bondage)
    Below is not the 3 week prep plan to be ready for a week of about 19K SCY of hard workouts:

    • Week 1 = 4,750 loafing yards
    • Week 2 = 2,850 even more loafy yards
    • Week 3 = 8,250 only slightly above loaf yards

    I hit a hard core workout at Lifetime at 9:30 this morning and felt great there; actually, it was one of my best efforts/performances in a core workout in a long time. I immediately went downstairs to the pool and did that crazy High Volume coach's Monster Weekender workout:

    • Warmup sets:
      • 1 x 600: 200 free swim, 300 IM kick /drill /swim by 25, 100 free swim
      • 4 x 100: on 1:40, gentle descend free, just focus on warming up the body
        • 1:18, 1:16, 1:14, 1:13
        • I knew here that I was probably in some danger. Very often, I can descend pretty easily just by virtue of getting warmed up, but I had to put effort in to get faster.

      • 4 x 50: on 1:00, IM order, build each 50 to fast

    • Main Set: Do the following straight through on 1:30 interval, aiming to hold threshold pace (1:14+ from test set earlier in the week).
      • Based upon my 400 pulls from yesterday, I thought I could start at 1:15 pace on the 500 and then aim to descend my pace by 0:01 each distance. Oh, how wrong I was!
      • 1 x 500 = 6:18 (1:15.6)
      • 2 x 400 = 5:03, 5:03 (1:15.8)
      • 3 x 300 = 3:46, 3:47, 3:49 (avg 1:16)
      • 4 x 200 = 2:32, 2:35, 2:37, 2:38 (1:16 -> 1:19 )
      • At this point, the wheels (my arms) were dead and so I switched the last set
      • 5 x 100: on 2:00, kick w/board dolphin/flutter

    • 6 x 50: active recovery, #1 on 0:45 interval, add 0:05 to each subsequent 50 interval

    TOTAL: 5,000 SCM

    Commentary:

    • This is a workout that I really love, but, doing it after a late afternoon swim yesterday and after the core class and without really being in great shape was a recipe for serious pain ... exactly the kind of pain that's needed at this point in the season.
  15. Basic, mixed up dryland work

    by , January 5th, 2012 at 10:24 PM (Of Swimming Bondage)
    Intentionally out of the pool today and intentionally did a light, but varied set of dryland exercises, one set of 10 reps except where noted:

    • Dynamic stretching (~5 mins)
    • Stretch cords
      • Shoulder blade pinch
      • Catch position external rotation
      • Core chest press
      • Full can
      • Tricep press
      • Curls

    • Squat to stand
    • Reverse lunge w/Twist
    • Lateral lunge
    • Medicine ball (8lb) floor slam
    • Plank progression -- 0:30 each of straight, left, straight, right
    • Dumbbell Bench, 30lbs
    • Dumbbell Row, 25lbs
    • Medicine ball twist
    • Dumbbell Curls, 15lbs
    • Dips, max effort = 6
    • Single arm overhead dumbbell press, 15lbs

    Then I did my mile loop outside the house, walking for 3:00 and then running the rest of the way. I followed that up with some static stretching (pigeon pose variations, downward dog, calf stretches) and some foam rollering on my legs.

    This was good. The goal was to do just a bit today, but not have any residual soreness tomorrow. I'll plan on swimming tomorrow and Saturday, then doing the above on Sunday, but probably 2 sets on the weights and with heavier weight.
  16. Practicing what I preach

    by , January 2nd, 2012 at 03:27 PM (Of Swimming Bondage)
    For the record, I got in 2400 on Jan 1st by doing 12 x 100, 12 x 75 and 12 x 25.

    Now that I'm an online USMS coach, I figure I need to set the bar higher than many coaches out (USAS coaches are notorious) by practicing what I preach. So, I did the 1st workout of the High Volume Training thread (http://forums.usms.org/forumdisplay.php?f=121) today:


    • Warmup sets (1700): straight thru after 0:30 rest after 1st 400
      • 1 x 400: 100 fr, 300 IM k/d/d


      • 4 x 100: on 1:40, descend free
        • went 1:18, 1:16+, 1:14, 1:11/1:12



      • 4 x 100: on 2:00, kick, dolphin/flutter
        • 1:40 to 1:32+

      • 6 x 50: #1 & #6 easy free, #2 to #5 build IM
        • 37, 39, 46, 35

      • 4 x 25: on 0:45, free, 5-6-7-8 strokes fast
      • 1 x 100: easy on about 2:30

    • TEST SET 3 x 300: free on 4:30, fast pace aiming to even split as much as possible
      • Aim to determine your 100 aerobic workout pace
      • 08-07-09: 3:36, 3:34+, 3:33
      • 09-01-09: 3:27, 3:25+, 3:26
      • 11-16-09: 3:47, 3:49, 3:51
      • 12-08-09: 3:31, 3:32, 3:30
      • 01-10-10: 3:32, 3:30, 3:31
      • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
      • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
      • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
      • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
      • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)
      • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
      • 07-04-11: 3:30, 3:36, 3:42 (ancient paper jammers)
      • 09-07-11: 3:41, 3:37, 3:37
      • 10-07-11: 3:42, 3:39, 3:36
      • 11-10-11: 3:30, 3:26+, 3:27 (Yingfa jammers)
      • 11-29-11: 3:30, 3:34, 3:37 (Yingfa jammers)
      • 01-02-12: 3:46, 3:44, 3:41+ (Yingfa jammers)

    • 6 x 50: active cool-down, on 0:40 then add 0:05 each 50
    • 8 x 100: on 1:45, w/long fins, 2 rounds of
      • #1 to #3 descend dolphin kick on left/back/right/belly by 25
      • #4 easy free

    • 12 x 25: on 0:35, w/long fins and paddles, single arm focus on technique, do odds free, evens back and do 6 Right arm / 6 Left Arm

    TOTAL: 3,900 SCM


    Commentary:

    • It will sound odd, but this workout convinces me even more strongly that I had not tapered enough for my last meet. I've done virtually no swimming for the last 3 weeks and yet felt strong and connected with the water. On the 300s, in order to try to keep a consistent pace, I held a constant 14 stroke count per 25 and didn't breathe the 1st stroke off any wall. I've certainly lost conditioning, but, had I been fully tapered and done 3 weeks of nothing, I would've been much worse today. The comparator test set was Nov 2009 as that was about 1 month after the Rowdy Gaines meet.
    • I jumped in the pool around 5:20am as #1 started morning workouts back on normal 'school' time, even though she doesn't start back until tomorrow. I managed to hit a core class at noon.
    • Here's hoping to Wisconsin (my grad school alma mater) showing up the Ducks later today and redeeming the pride of the Big 10.

    Updated October 27th, 2015 at 06:38 PM by pwb

    Tags: test 3 x 300
    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Rounds to 550

    by , December 30th, 2011 at 03:13 PM (Of Swimming Bondage)
    With the 1500 SCM I swam this morning at Lifetime (drills, kicking, pull), my GTD total is 549.97 miles, which is close enough for me to call it a solid 550 miles. Unless I can convince the Old Man to trek down to Mesa with me tomorrow for 100 x 100 or 100 x 50, this will be a wrap for the year. Before my swim, I got a little farther run in today, up to about 1.5/1.6 miles on the treadmill over 16:30, mixing up running and walking at various speeds. I also managed to get in a 30 minute core class, albeit with many modifications to account for my lack of fitness.

    Trying to get a jumpstart on the checkoff challenge for the SCY season, I've got the first couple of meets for the season lined up and putting in entries this weekend:

    SAC Winter Invite, USAS

    • Fri, Jan 27th - 1000 free (SCY)
    • Sat, Jan 28th - 400 IM (LCM)

    Ford Masters Polar Bear Meet, USMS, Sun, Jan 29th

  18. Making the most of a break

    by , December 28th, 2011 at 10:10 AM (Of Swimming Bondage)
    Ain't no way I'm pushing 1M SCY this year with what I've been doing lately in the pool, but I'm having no regrets for the fun I'm having. Brief catchup.

    Friday, December 23rd: Played in the pool I think would be the greatest place in which to practice starts for the La Jolla Rough Water swim. I took my older two daughters camping at a state park about 30 minutes south of Lake Havasu City from the 22nd to 24th. It was a bit cold in the tents at night (mid to upper 30s), but this was one of those rare times when they neither had school nor the pool to worry about (their USAS team takes a short break the 21st to 25th before hitting hard holiday training). As we couldn't rough it entirely and we noticed that the Lake Havasu Aquatic Center had an indoor wave pool and water slide, we spent a couple of hours playing here:


    With the beach entry and wave pool (that converts to a 6 lane 25 SCY competition pool when they put the bulkhead in), I'd love to get the local USAS team to put on a 'an OW start clinic' over Labor Day weekend, turn on the waves on max and do loads of run, dive and race 25s into the waves. I doubt that's going to happen, but I did notice that the team puts on a 3 mile swim across the Lake Havasu from the CA to AZ sides in the summer. Going to try to add that puppy in '12.

    Saturday, December 24th: Christmas stray. Unexpectedly, two of my great loves in life -- caffeine and dogs -- came together in the parking lot of a Starbucks-laden Safeway in Parker, AZ. While coming back to the car with my Venti egg nog latte (gotta have a reason to get back to training!), we found a lost, tagless and lonely looking old golden retriever. After asking around, having the Safeway service desk do a public announcement and learning that someone was going to call the pound on this dog and a few others that were running around the parking lot, we bundled the big guy into our van and headed back to Scottsdale. The story's still unfolding as we try to track down his owner, but we've done some detective work and figured out:

    • He was micro-chipped, but the owner never registered their name, phone, etc.
    • Through the micro-chip company, we were able to track down and confirm that he was bred by a breeder in south central Virginia.
    • Through that breeder, we've now learned:
      • He's evidently descended from 'blue-blooded' champions of the golden retriever world.
      • She had sold him to a professional trainer in northern Virginia back in 2002.


    Hopefully, over this week, we'll be able to peel back the rest of the onion and figure out how he got way out west. He's almost 10 years old and an absolute gem of a dog ... but, since we're already a bit crazy with 3 dogs in the house, we're really hoping to reunite him with his family.


    Boxing Day, Monday, December 26th: I made it back to Lifetime for a 1500 SCM swim, 1.5 mile run/walk on the treadmill and a mixture of stretch cords and stretching. For the paltry amount of swimming I've done lately, I felt surprisingly strong in the water.

    The rest of this week will be fairly light in terms of training with an eye towards getting back into it next week. I'll catch **** from Tall Paul, but I'm pretty sure there's a slim & none chance I'll be ready to do 100 x 100 on the 31st.
  19. Sprint duathlon

    by , December 21st, 2011 at 02:14 PM (Of Swimming Bondage)
    Well, not really, but I ran and swam each for a very short period this morning at Lifetime:

    • Run on treadmill for 16:30 / 1.37 miles, after 5:00 walking, alternating between 1:00 run and 1:00 walk, with the last cycle being 2:00 run and 1:30 walk
    • Swam for 1,350 SCM as follows:
      • 1 x 500: 200 swim, 300 pull w/buoy and paddles
      • 4 x 100: on 1:45, IM kick w/long fins
      • 12 x 25: on 0:35, w/long fins and fulcrum paddle, 6R - 6L, odds free, evens back
      • 6 x 25: on 0:30, w/long fins and Hans paddles free style, focusing on catch


    Commentary:

    • Ain't no way I'm getting to 1M SCY this year. That's fine since I've already blown away my previous year's max (427miles last year) by over 100 miles (@ 546.9 miles as of today). It leaves a goal out there for the future.
    • Initial meet plan looks like this:
      • Last weekend in January:
        • Swim some things on Friday and Saturday at our USAS team's home meet (http://www.scottsdaleswim.com/assac/...ter_Invite.pdf)
          • Will probably use this meet to swim my one 1000 of the season. It probably won't be stellar and won't count for TT since it's a bulkheaded pool and I'm not going to bother our busy USAS officials with the measurement silliness that USMS requires.

        • Swim some things on Sunday at the Tucson Polar Bear Masters meet

      • President's day weekend in February:
        • Swim some things on Fri/Sun/Mon at the Phoenix Swim Club USAS meet (http://www.bestswimclub.org/azbest/_...vitational.pdf)
          • Will probably use this meet to swim my one 1650 of the season! This will be after 6-7 weeks of an endurance cycle and will count (fixed walls, pre-approved USMS pool), so I'll see what kind of time I can put up before I age up.

        • Swim some other things at the Mesa Masters 'Occupy Kino' meet on the 18th

      • March
        • There should be one or two Masters meets this month as Sun Devil usually does one and we usually have our State meet late March or early April

      • April
        • State Masters meet (if not in March)
        • Nationals


    • Will probably focus the January / February meets on hitting the checkoff challenge as much as possible.
    • It appears to me that they've changed the Greensboro line-up as I recall the 500 for men being on Saturday the last time I looked. Based upon what I see today, my nationals line-up looks like:
      • Friday: 400 IM and 100 fly
      • Saturday:100 IM and 200 fly
      • Sunday: 500 free and 200 IM

  20. I look lazy, but ...

    by , December 20th, 2011 at 09:17 AM (Of Swimming Bondage)
    ... am getting very motivated for the SCY season. This week will be another generally relaxed one in terms of working out, with an eye towards starting a little more moderately the week of Dec 26th before entering a 6 week endurance-centric training cycle the week of Jan 2nd. Today's workout was merely ~30 minutes of hotel room yoga and stretching followed by 10 pushups, 10 squats and 10 dead-bug switch.
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