View RSS Feed

Recent Blogs Posts

  1. Wed-Thur, Aug 26-27

    by , August 27th, 2015 at 04:52 PM (The FAF AFAP Digest)

    Wednesday Drylands

    rehab ex
    straight arm dips. 90 x 3 x 15
    supine flutter kicks on bosu, 3 x 100
    deadlifts, 75 x 4 x 6
    explosive HS pulldowns, 140 x 4 x 5
    extreme angle isometric squat, 3:00
    DB rows, 40 x 4 x 5 each arm
    explosive leg extensions, 135 x 4 x 5
    glute isolator, 60 x 3 x 5 each leg
    kneeling ab crunches on cable machine, 160 x 4 x 8
    calf raises, 155 x 4 x 8


    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPD free w/paddles) @ 1:10
    4 x 50 burst kick + cruise @ 1:15
    50 EZ
    2 x (50 AFAP + 150 EZ)
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    20 x 50 kick w/fins
    -- alternate 2 fastish dolphin kick on back (under :35) + 2 EZ
    100 EZ
    10 x 50 w/paddles @ 1:00-1:10
    odds = DPS back
    evens = DPS free
    150 EZ

    Total: 3550 m


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


    I feel some real DOMs setting in after weights and a longer than usual long course workout. It was 64 degrees when I went to the pool at 11:00. No kids showed up at 12:00 so the lifeguards left the pool long course for an extra half hour. I need to look at my flog. I think I am need of a recovery week where I skip weights. Feeling awfully sore ...

    Lil Fort, the last one in the nest, is about to start high school on Monday. She's been running with the XC team and had her first scrimmage yesterday. She made varsity despite not running much all spring and summer. She complained about double workouts at first, but I made her feel bad since I do quite a few doubles (and so does dad). :-)
  2. Thur-Fri, Aug 20-21

    by , August 21st, 2015 at 05:20 PM (The FAF AFAP Digest)
    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    6 rounds (odd rounds swim, even rounds kick)
    3 x 50 @ 200 pace @ 1:00
    1 x 50 EZ @ 1:30
    8 x 25 UW + 25 EZ w/fins
    100 EZ

    Total: 2600


    Friday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    5 x (50 AFAP w/fins + 150 EZ)
    -- fly (26s), breast (30s), kick (27)
    10 x 50 kick w/fins @ 200 pace
    100 EZ

    Total: 2550


    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    hip abductors, 120 x 4 x 5
    tricep press, 70 x 4 x 8
    good mornings, 70 x 4 x 6
    extreme angle step ups w/bar on shoulders, 40 x 4 x 8
    DB rows, 35 x 4 x 6 each side
    explosive leg extensions, 120 x 4 x 5
    saxon side bends, 15 x 3 x 8
    explosive fly pulls on double cable machine, 22.5 x 2 x 5*

    * I ripped this exercise off from Erica Braun. But the explosive nature of it seems hard on the old bicep tendons.


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


    I've had a bit of a summer cold the last few days and had been dragging, but I felt much better today. I'm extremely happy that Lebo has changed its hours and will be open all next week for adult swim. That will save me a lot of driving to Sewickley. And I am back to coaching next week after a two week layoff. I miss my swimmers!
  3. Sat-Mon, Aug 15-17

    by , August 17th, 2015 at 05:23 PM (The FAF AFAP Digest)
    Saturday: Heated Vinyasa, 90 min

    It was really more like an 80+ minute class. I would love some 60 min classes. That really would be plenty for me with my other training.


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    6 x (25 scull + 25 free w/paddles)
    4 x (25 fast @ 100 pace + 25 EZ)
    10 x 50 various
    8 x 50, 2x IM order drill
    8 x 100 kick w/fins
    100 EZ

    Total: 2800 m

    -- After attempting to do some 100 pace work early on, I decided I was still too tired to do any sprinting and went into recovery mode. I haven't yet shaken off the fatigue from overdoing it with the weights, etc.


    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    4 x (25 fast kick + 25 EZ @ 1:15)
    50 EZ
    20 x 50
    odds = fast @ 100 pace
    evens = EZ
    50 EZ
    6 x 50 DPS free w/paddles
    50 EZ

    Total: 2350


    Drylands:

    rehab ex
    straight ar dips, 90 x 3 x 15
    deadlifts, 80 x 4 x 6
    captains chair leg raises, 3 x 20
    seated row negatives, 100 x 4 x 4
    explosive fly pulls on double cable machine, 22.5 x 3 x 5
    explosive leg extensions, 120 x 4 x 5
    glute isolator, 60 x 3 x 5e ach side
    kneeling ab crunches, 150 x 4 x 8
    bulgarians in streamline, 1 x 10 each leg
    -- my thighs were screaming at this point and I didn't do anymore



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


    I felt tired in the pool again this am, but pepped up this afternoon and went to the gym. I only stayed 50 minutes instead of the 70 I did last time. I think that works much better or me as I'm building strength again. Looking at my blog, I am substantially weaker than I was back in 2012. Lots of injuries (labral tear, elbow tear, subscap tear, broken finger) have impeded any forward progress. I really hope I can stay healthy and injury free for awhile. With Lil Fort now in high school, I should also have more time to do things like rehab exercises, stretching and yoga than I have in prior years.
  4. Wed., Aug 12

    by , August 12th, 2015 at 10:09 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    flutter kicks on bosu, 4 x 50
    cable twist w/yoga ball, 25 x 2 x 15 each side
    extreme angle goblet squats on high boxes w/plate, 45 x 4 x 6
    seated row negatives, 90 x 4 x 5
    rear delt flys, 80 x 4 x 6
    hip abductor, 120 x 4 x 5
    supine bicep curl on cable machine, 70 x 3 x 8
    saxon side bends, 10 x 3 x 15
    explosive fly pulls on double cable machine, 20 x 4 x 5
    knee tuck jumps, 5 x 3
    kneeling ab crunches, 140 x 4 x 8
    explosive leg press, 215 x 4 x 5


    Swim/SCY @ Sewy

    Warm up:


    700 various

    Main Sets:

    8 x 50, 25 stroke + 25 free @ :55
    8 x 25, 1/2 fast SDK + 1/2 cruise @ :45
    50 EZ
    4 x 100 IM w/fins @ 1:55
    -- I did 2 IM, 2 back
    6 x 50 breast w/flutter kick w/fins @ 1:05
    -- for me, breast flutter is exhausting and difficult on this interval
    -- I switched to breast dolphin after 3
    50 EZ
    6 x 50 free w/fins, build each 25 to sprint @ :50
    -- NO! I did 25 fast flutter kick + 25 EZ kick
    7 x 50 @ 1:05
    -- supposed to be 35 fast + 15 EZ, odds breast
    -- NO! I cannot possibly go 35 fast on that interval
    -- I did odds breast @ 100 pace for 35 y, evens EZ
    50 EZ
    4 x 25 AFAP kick @ 1:00
    -- did back, think I was going around 13s
    100 EZ

    Total: 3050


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


    I am feeling gobsmacked after today. 10 days in a row of working out with quite a few doubles. I would love to swim outside tomorrow am, but I think I have to take a day off. It was nice to swim with other humans tonight. I plan to go on Friday night as well. Massage tomorrow!
  5. Sat-Mon, Aug 8-10

    by , August 10th, 2015 at 02:21 PM (The FAF AFAP Digest)
    Saturday Drylands:

    rehab ex
    rear delt flys, 65 x 2 x 8, 75 x 2 x 8
    explosive leg extensions, 105 x 3 x 15
    straight arm dips, 75 x 3 x 25
    good mornings, 70 x 4 x 8
    explosive fly pull on double cable machine, 17.5 x 3 x 15
    deadlift, 75 x 4 x 8
    seated row, 90 x 4 x 8
    skull crusher + straight leg raise combo, 50 x 2 x 12
    streamline crunches, 2 x 50

    3 mile jog


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    3 x (25 scull + 25 free w/paddles) @ 1:10
    8 x 50 w/fins, UW 25 m @ 1:15
    8 x 50, 2x IM order (single arm fly)
    10 x 100
    odds = free or back
    evens = kick
    100 EZ

    Total: 2600 m

    -- This was a complete recovery workout. I had hoped it would equal a day off, but my shoulders were still fatigued when I went to the pool today. I guess even an EZ workout in long course takes a toll.



    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (15 burst dolphin kick + 35 EZ)
    50 EZ
    26 x 50
    odds = @ 100 pace @ 1:00 (5 back, 5 breast, 3 kick)
    evens = EZ @ 1:30-2:00
    100 EZ

    Total: 2350m


    Heated Vinyasa, 75 min


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


    Two things will take a hit this month with only long course available: sprint backstroke and UW work. I am really lousy at swimming backstroke outside and the pool I'm training in is only 4 feet deep. I was scraping on the bottom yesterday trying to do 25 UWs. Today I tried reaching and gliding more on breast and my 50 times were 1-2 seconds faster than usual. So I guess I should approach my next 100 breast that way.

    I was looking at the meet calendar. I think I will aim for the DCAC Columbus Day Classic meet on October 10 in DC and the Sprint Classic on October 25 in VA, both SCY. I had thought about going to the Rowdy meet, but I don't like the order of events and it starts very early. After checking all the nationals results, I'm psyched to compete again.

    I'm off to yoga at 4:15.

    Updated August 10th, 2015 at 05:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Sun-Wed, Aug 2-4

    by , August 5th, 2015 at 01:20 PM (The FAF AFAP Digest)

    Sunday:

    Swim/SCY/w/ Teen Fort @ Springhill Rec

    500 various
    100 scull
    16 x 25, 15 m UW @ :45
    100 EZ
    30 x 25 fly w/fins @ :45 (12s, 8 kicks + 4 strokes, 2 breaths per length)
    -- I was actually surprised that I made it through all of these.
    100 EZ
    4 x 50 kick w/fins hold best average (26s)
    100 EZ
    4 x 25 w/chute & paddles @ 1:00
    50 EZ

    Total: 2400


    Monday: Drylands, 60 min


    Tuesday: 8 miles on treadmill


    Wednesday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    4 x 50 free @ 200 pace w/paddles @ 1:00
    50 EZ

    3 rounds:
    1 x 50 @ 100 pace
    1 x 50 EZ
    1 x 100 fast, break :10 @ 50
    1 x 100 EZ
    extra 50 EZ at end of set

    10 x 50 w/paddles
    odds = free @ 1:00
    evens = back @ 1:10
    100 EZ

    Total: 2500 m



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


    I was in northern VA over the weekend visiting Teen Fort, so I didn't work out much there. I drove back Monday straight to masters practice. On Tuesday am, Lil Fort was bitten by a dog while at cross country practice. It was a Newfoundland and the attack was totally unprovoked. So we wound up in the ER. She got 5 stitches and fainted and threw up in the process. I missed am swim and didn't want to leave her during the day, so just hopped on the treadmill and watched Worlds instead. I got to the pool today and hope to be more regular with it going forward. Hopefully, I'll do a swim + yoga tomorrow.
  7. Wed-Fri, July 29-31

    by , July 31st, 2015 at 11:42 AM (The FAF AFAP Digest)
    Wednesday: Drylands

    rehab ex
    seat4d roww, 80 x 4 x 8
    rear delt fly, 65 x 4 x 8
    leg extensions, 105 x 4 x 8
    deadlift, 70 x 4 x 8
    bicep curls 15 lb DBs, 4 x 12
    hip abductors, 110 x 4 x 8
    kneeling ab crunches, 120 x 2 x 20
    flutter kicks on bosu, 2 x 100
    long arm crunches, 2 x 50

    stretching, 15 min


    Thursday:

    Swim//LCM/Solo @ Lebo

    Warm up:

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

    Main sets:

    16 x 50
    odds = fast @ 100 pace
    evens = EZ

    10 x 100 back or flutter kick w/fins @ 1:40
    50 EZ

    Total: 2750 m


    Heated Vinyasa, 75 minutes



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


    I had been planning to got to Pitt today for one last swim before it closes for the entire month of August. But I heard they were already roping off the competition pool. Had I known that, I would have swum at Lebo this am ... Not worth the drive to swim in the Pitt rec pool. So not sure what I'm going to do today ...

    Add on ....


    Friday:

    Swim/SCY/Solo @ LA Fitness:

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    10 x (25 AFAP kick + 50 EZ) @ 2:00
    100 EZ


    Total: 2100 y


    3 mile walk

    Updated August 1st, 2015 at 11:26 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  8. Thur-Fri, July 23-24

    by , July 25th, 2015 at 10:13 AM (The FAF AFAP Digest)
    Thursday:

    Drylands:


    rehab ex
    rear delt fly, 60 x 4 x 8
    glute isolator, 50 x 4 x 6 each leg
    seated row, 70 x 4 x 8
    good mornings, 70 x 4 x 8
    straight arm dips, 75 x 3 x 25
    deadlift, 65-70 x 4 x 6
    tricep press, 70 x 4 x 8
    standing broad jumps, 10
    hip abductor, 110 x 3 x 6
    bicep press w/15 lb DBs, 3 x 8
    explosive leg extensions, 90 x 3 x 15
    flutter kicks on bosu, 2 x 100


    After drylands, because it was such a beautiful day, I took our dog on a 5 mile walk.



    Friday:

    Heated power yoga, 5 min


    it's amazing how much easier yoga is when you do it as the first workout of the day!

    Swim/SCY @ Sewickley masters

    Warm up:


    500 various
    100 scull
    4 x 25 shooter + 25 EZ

    Main Sets:

    7 x 50 @ :50
    50 EZ

    8 x 25: 1/2 SDK + 1/2 cruise @ :45
    4 x 25: 1/2 SDK + 1/2 sprint @ :45
    -- I didn't sprint on these on the second half. Just did the first half fast instead
    100 EZ
    2 rounds: 6 x 50 + 100 EZ
    X = fatest time
    1 = X + 3
    2 = X + 2
    3 = EZ
    4 = X + 1
    5 = EZ
    6 = X
    4 x 25 shooter + 25 sprint @ 2:00
    -- I did these as 25 shooter + 25 EZ bc I was wasted after the last set
    100 EZ
    1 x 100 sprint
    -- I did flutter kick w/fins, :58
    100 EZ
    1 x 50 sprint
    1 x 100 EZ

    Total: 3050


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

    My shoulders were fatigued by the time I got to Sewy last night, probably from the combo of weights + yoga. All those down dogs and chatarungas really work the shoulders. I was pretty tired and hadn't done much sprinting, so it seemed hard. Today, I'm taking completely off, which is good bc I've been at it 11 days in a row since getting back from vacation. Very timely day off too, as I have a baby shower and graduation party to attend. Hope everyone enjoys their weekend!
  9. Fri-Sun, July 17-19

    by , July 19th, 2015 at 04:27 PM (The FAF AFAP Digest)
    Friday: Swim/LCM/Solo @ Lebo

    I went to the hour of adult swim at Lebo. Can't remember much of what I did anymore. I know I did 6 x 50 @ 100 pace and 2300 m total. I had planned to get to the gym that afternoon, but I was still feeling like a zombie from jet lag.


    Saturday: Swim/LCM @ North Park with Jim

    I ventured out to North Park, despite the long drive, to see Jim and not have to swim solo. It was mostly an aerobic practice with most things done on a chat interval. There is no pace clock there.

    1000 various
    6 x 50 + 50 EZ while Jim did a 500
    10 x 100 negative split
    -- I did odds free and evens kick
    6 x 50 + 50 EZ while Jim did a 500
    10 x 50
    -- I felt like I hit a wall at this point, still fatigued from jet lag
    -- Jim kept on swimming, but I had to hop out bc Teen Fort is here this weekend.

    Total: 3200 m


    Sunday: Drylands

    I tried to take it pretty easy since I hadn't lifted in over 3 weeks.

    rehab ex
    kneeling ab crunches 120 x 3 x 15
    russian twists on incline, 25 x 3 x 25
    good mornings, 65 x 3 x 6
    skull crusher + straight leg combo, 40 x 3 x 10-12
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 1 x 15, 50 x 2 x 20
    extreme angle squats on high boxes w/plate, 25 x 3 x 8
    leg extensions, 90 x 3 x 8
    hip abductor, 100 x 3 x 6
    streamline crunches, 3 x 50
    90/45/15 leg lifts x 10

    I'm going to a Kelly Clarkson concert with Teen Fort tonight after a day of birthday shopping and pedicures. Hopefully, I'll survive it.
  10. 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 ...
  11. Sat/Mon, June 13, 15

    by , June 16th, 2015 at 10:35 AM (The FAF AFAP Digest)
    Saturday @ Dartmouth Gym

    50 minutes of drylands
    20 minutes on ellipse


    Monday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    4 x 25 burst + cruise
    50 EZ

    Main Sets:

    3 rounds:
    X
    1 x 100 fast kick @ 2:00
    1 x 50 EZ @ 1:30

    R1 X = 4 x 50 free w/paddles, descend 1-4 @ 1:00
    R2 X = 4 x 100 free w/paddles, descend 1-4 @ 1:45
    R3 X = 4 x 150 free w/paddles, descend 1-4 @ 2:30

    extra 100 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    200 EZ

    Total: 3200


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


    I had a very busy but fun weekend up at Dartmouth. Not much time to work out with all the ceremonies, grad parties, receptions, get togethers with friends, etc. The weather was perfect, though a bit hot. Fort Son graduated with honors and was commissioned as a marine lieutenant. (Oddly, in an apple-tree moment, he had almost the exact GPA that I did at Dartmouth.) At first, I thought this was an odd career path bc of his obvious lawyer skill set. But it seems to suit him. His plan is to eventually get his PhD in military history. The commissioning ceremony was interesting and Nate Fick (a Dartmouth grad of of Generation Kill fame) was the speaker.

    Travel was tough on both ends. It seems like the airline industry has just gone to hell. Coming home on Sunday night, there was a new excuse for delay: we couldn't get our bags because of "weather." So I was pretty bushed on Monday and did mostly an aerobic workout. I think I'm going to go to yoga today.
  12. Mon-Tues, June 8-9

    by , June 9th, 2015 at 04:54 PM (The FAF AFAP Digest)
    Monday: Drylands

    Did 60 minutes of drylands, can't remember exactly what anymore. One thing I've added is 3 way calf raises. I read an article on swimming science recently that was discussing dolphin kick. It found that one way to improve your dolphin kick, if you already have flexy ankles, is to strengthen the ankles. All the standing yoga poses help with that too.



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

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

    5 x
    4 x 25 IM order @ 100 pace @ :30
    2 x 25 fast flutter kick @ :30
    1 x 50 EZ @ 1:30

    200 EZ

    2 x w/fins
    1 x 100 free w/paddles @ 1:30
    3 x 50 kick, descend 1-4 to fast @ :30
    4 x 25 fast dolphin kick on back @ :30
    1 x 100 EZ

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

    Total: 3450


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

    I was dragging today, not sure quite why. I've had a toothache for days and finally went to see my dentist. I need a root canal, which is scheduled for tomorrow. Blech. I would love a summer free of any kind of pain!
  13. 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.
  14. Wed., May 27

    by , May 27th, 2015 at 02:16 PM (The FAF AFAP Digest)
    Drylands:

    4 rounds:
    yoga ball wall squats, 15
    yoga ball plank pull ins, 10
    ball pass/iron monkey, 15
    planks, 1:00
    leg lifts 90/45/15, 5
    flutter kicks on bosu, 50
    captain's chair leg lifts, 15

    HS hi row, 100 x 3 x 12
    leg press, 150 x 3 x 12
    med ball slams, 2 x 10
    twisting med ball slams 2 x 10
    torso rotation machine, 90 x 1 x 12 each side; fast ones: 50 x 1 x 25 each side
    push press, 30 x 3 x 12
    kneeling ab crunch, 120 x 3 x 25


    Swim/SCM/Solo

    1600 meters EZ


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

    I drove to the Bridgeville LA Fitness today. It was worth the extra 5 minutes of driving -- much nicer than the closer one in Bethel Park. I even used the locker room. The pool is 25 meters, which is nice. But there is no pace clock. I just had an easy swim planned after drylands, but still I would have preferred a pace clock. Not surprisingly, my legs were pretty sore today from all the power yoga.
  15. 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!
  16. May 12-14

    by , May 14th, 2015 at 02:45 PM (The FAF AFAP Digest)
    Tuesday:

    Did massive amounts of landscaping and gardening again.


    Wednesday: Drylands

    rehab ex
    core exercises, 15-20 min
    explosive leg extension, 105 x 3 x 15
    overhead tricep press + eccentric fall back, 60 x 3 x 12
    good mornings, 65 x 3 x 12
    deadlift, 65 x 3 x 8
    seated row, 80 x 3 x 8
    rear delt flys, 65 x 4 x 8
    calf raises, 75 x 3 x 8


    Thursday: Swim/SCY/Solo @ small Pitt pool

    Warmup:


    550 various
    100 scull
    10 x 25 shooters w/fins @ :40
    odds = right side
    evens = back
    100 EZ

    Main sets:

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

    3 rounds:
    4 x 25 stroke @ 100 pace @ :30 (fly, back, breast by rounds)
    4 x 50 free, descend @ 1:00
    1 x 50 fast flutter kick @ 1:00
    1 x 50 EZ @ 1:30

    150 EZ

    3 rounds w/fins:
    10 x 25 SDK to 15m + cruise @ :30
    1 x 50 EZ @ 1:00
    100 EZ at end

    8-10 x 25 no breath free @ :40
    100 EZ

    Total: 3700


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

    I tossed and turned all night last night. I woke up tired and with a very sore neck. I didn't have much energy in the pool. I did an aerobic set that I had assigned my team last night and then shifted to hypoxic work. I notice that, for me, underwater work is easier in a warm pool. I guess the cold water doesn't agree with my lungs. I can SDK on my side and on my back from the deep end. But belly SDKs don't work in there.

    The small pool at Pitt is pretty much like Sewy: rather ancient, 6 lanes, warm, 3 feet in the shallow end with an abrupt drop to deep at the 15 meter mark. The only advantage is that it does have digital clocks. The latest update on the competition pool is that the engineers are going to assess whether they can patch the ceiling or have to replace it. They brought in a lift to do that, but it didn't reach the center part of the ceiling. So they need to bring in a bigger lift onto the outside balcony, remove some windows to get inside and then build a ramp to the center ceiling. I think it's fairly inevitable that they will find other problems. I know the college coach is already looking for other pools. Good luck -- there aren't any in Pittsburgh. I'm fairly resigned to swimming in crappy pools all summer, given that I'll be gone for 2 1/2 weeks. Once school is out, the Mt. Lebanon long course pool (very shallow) is open for adult swim from 11-12. So I will probably try to go there and sometimes to North Park, though North Park is about a 40 minute drive. I don't see anything on the Mt. Lebanon site that indicates whether the new high school public is open to the public this summer .... I will call. It still pains me that the public has extremely limited access to the pool that they paid for via taxes ...
  17. Wed. May 6

    by , May 7th, 2015 at 09:39 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    straight arm dips, 80 x 3 x 25
    face pulls, 60 x 3 x 25
    overhead squats, 45 x 3 x 8
    glute isolator, 50 x 4 x 6 each leg
    cable rotations, 25 x 1 x 10 -- I stopped bc these were bothering my bicep tendon
    good mornings, 65 x 3 x 12
    planks on foam roller, 3 x :30, 2 x :45
    rear delt fly, 65 x 3 x 8
    kneeling ab crunches, 120 x 3 x 20


    Swim/SCY/Solo

    2000 EZ x .944


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

    I seem to have a new body part that is sore -- my inner left knee. I suppose it may be due to the meager jogging I was doing ... I guess I'll have to google about exercises for the knee. Aging up in masters = always some new ache or pain. I wish I had bionic joints.
  18. 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.
  19. Tues-Wed, April 28-29

    by , April 29th, 2015 at 02:59 PM (The FAF AFAP Digest)
    Tuesday:

    Went for a 6.5 mile jog/walk. Just didn't feel like spending a huge amount of time in the car driving to a pool.

    Wednesday @ LA Fitness

    Drylands:


    rehab ex
    straight arm dips, 75 x 3 x 25
    straight bar pulldown with squat, 70 x 3 x 15
    skull crusher straight leg raise combo, 30 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    glute isolator, 50 x 3 x 6 each leg
    rear delt flys, 65 x 3 x 12
    landmine rainbows, 45 x 2 x 20
    explosive leg extensions, 105 x 3 x 15
    eccentric fallback w/overhead cable, 40 x 3 x 12
    -- I saw this one on swimming world, supposed to be good for dolphin kick. But it's somewhat difficult.
    -- http://www.swimmingworldmagazine.com...-kick-muscles/


    Swim/SCY/Solo:

    I only had about 45 minutes before the pool closed, so just did the following. My upper body was pretty sore from the drylands, so I didn't do any sprint swimming.

    800 various
    20 x 50 w/fins @ 1:00
    odds = flutter kick @ 100 pace (26-27)
    evens = EZ
    200 EZ

    Total: 2000


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

    With Pitt closed, I haven't been doing as much swimming. I may drive to Sewy tomorrow, or I may just go to yoga.
  20. Fri-Sun, April 24-26

    by , April 26th, 2015 at 07:21 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ LA Fitness

    Huge relief! Mr. Fort's tests this week were negative for cancer. Now he just has to see a hematologist about his abnormal white blood cell count. Apparently, marathon training can drastically change your blood work.

    I just went to LA Fitness for an aerobic swim later.

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    15 x 100 flutter kick w/fins @ 1:30
    -- held 1:05-8, got faster as I went
    -- didn't do dolphin kick bc that was bothering my lower back
    100 EZ
    10 x 50 @ 1:00
    odds = stroke
    evens = kick
    100 EZ

    Total: 3450


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


    Sunday Drylands:

    -- I wanted to get to the gym on Sat, but was stuck at the house as Lil Fort (who's now taller than me, so the Lil descriptor may be way off) had friends over most of the afternoon and night. I did some landscaping today, which is a workout in and of itself. But I'm being very careful this year, as I suspect all the landscaping I did last year contributed to or caused the RC tear.

    rehab ex
    supine flutter kicks on bosu, 3 x 100
    planks
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 3 x 215
    rear delt flys, 65 x 4 x 12
    leg press, 180 x 4 x 15
    cable rotations, 25 x 2 x 15 each side
    hip abductors, 110 x 4 x 8
    overhead squats, 45 x 2 x 8
    yoga ball pull ins, 3 x 10
    kneeling ab crunches, 120 x 2 x 25



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

    I'm a little sad I missed out on all the fun at nationals, but it was for a good cause. I tried to watch as much of the livestream as I could and caught many of my friends' and teammates' races. Congratulations on all the fast racing!!!

    Unfortunately, as I sit here I appear to be suffering another allergic reaction. I have hives on my arms, legs, back and belly. I had thought that maybe I had a red dye allergy last time. But today I haven't eaten anything at all unusual. My seasonal allergies have really whomped me. Maybe it could be related to that? This is really damn annoying. I am really hoping that I don't have to head off to the ER again for more shots ...

    Updated April 26th, 2015 at 07:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
Page 1 of 37 1234511 ... LastLast