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  1. Tues-Wed, July 22-23

    by , July 23rd, 2014 at 03:48 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC/scap ex
    wood chops, 27.5 x 1 x 15 each side (forgot to go back and do more)
    ab wheel roll outs, 3 x 15
    kneeling ab crunch, 130 x 3 x 12, 140 x 1 x 8
    face pulls, 70 x 3 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    supine bench press w/DBs, 40 x 4 x 8
    altitude drops, 10
    knee tuck jumps, 10


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins 2 ;40
    100 EZ

    Main sets:

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

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

    8 x (25 AFAP kick w/fins + 75 EZ) @ 2:30-3:00
    odds = shooters (9 lows)
    evens = dolphin kick w/board (10 highs)
    100 EZ

    2 x (5 x 50 dolphin kick on back w/fins, hold best average) + 100 EZ
    -- couple 27s, then all 28s

    extra 100 EZ

    Total: 4100


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


    I did some top end platinum speed type workout today.

    Even with my long vacation this summer, I hope to be in better shape heading into the fall than last year with the move. Looking back at my flog, I see that I only swam 3 x a week last July and August and I think much of that was half *ss effort. Of course, the next few months were pretty sub par too ... Hopefully, this year in Pittsburgh will be better than the last one!

    Updated July 23rd, 2014 at 04:16 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Fridy Double, July 18

    by , July 19th, 2014 at 11:03 AM (The FAF AFAP Digest)

    Drylands:


    RC/scap ex
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    kneeling ab crunch, 130 x 3 x 12
    bulgarians in streamline position, 3 x 10 each leg
    resisted track starts on cable machine, 45 x 2 x 10
    squat swings w/plate, 2 x 15
    HS hi row, 150 x 4 x 6
    straight arm straight leg raises on dip machine, 2 x 15
    back squats, 70 x 3 x 8


    Swim/SCY @ Sewickley

    Warm up:


    600 various
    100 scull
    6 x 25 shooter + 25 EZ
    50 EZ

    Main sets:

    8 x 50 various @ :50
    100 EZ

    8 x 25: 15 m SDK + cruise @ :45
    50 EZ

    8 x 25 burst + cruise kick @ :45
    -- did 2 of each stroke, my breast kick just sucks
    50 EZ

    8 x 50 @ :50
    -- Rushall-style efforts
    -- alternated 2 free, 2 kick w/fins, holding :28-29
    100 EZ

    1 x 50 sprint
    -- I misread and thought we were on the next set, so only did 15 fast here
    1 x 100 EZ

    8 x 25 burst to 15m + cruise @ :45
    1 x 100 EZ

    8 x 50 @ :50 Rushall style
    -- Instead, I did 6 x 50 @ 1:05
    odds = 100 pace
    evens = EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- Did dolphin kick w/board & fins, went :25
    1 x 100 EZ

    Total: 3550


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

    Despite doing 4000-5000-4000 in the proceedings days, I managed to get in a double yesterday. I wasn't feeling terribly sprinty, and was glad most of the fast efforts were short. Feeling sore today from weights. Glad I had a day off planned. It doesn't look like a nice today to swim outside anyway. Hope it clears up tomorrow!
  3. July 12-14

    by , July 15th, 2014 at 12:01 PM (The FAF AFAP Digest)

    Saturday: Swim/SCY/Solo @ Oak Marr

    It was pretty crowded as is typical on the weekend, so I was lucky to get half a lane to myself.

    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    50 EZ

    10 x (25 AFAP + 75 EZ) @ 2:30
    -- I was off on all but one of these. I definitely have lost some speed during my break.

    10 x 100 kick w/fins @ 1:45
    -- hold under 1:08
    100 EZ

    That was all I had time for ...
    Total: 3350


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


    Monday: Drylands

    RC/scap ex
    kneeling ab crunch, 110 x 1 x 25, 120 x 3 x 20
    wood chop, 25 x 3 x 15 each side
    explosive leg extension, 90 x 1 x 15, 105 x 2 x 15
    seated row negatives, 80 x 4 x 8
    russian twists on incline bench w/plate, 25 x 3 x 25
    tricep press, 80 x 4 x 8
    explosive leg press, 175 x 3 x 15
    push press, 55 x 3 x 8


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

    Well, I got in four swims last week. I must say I've been enjoying goofing off and not focusing on hard training. And without a meet in sight, I'm still somewhat de-motivated. I just need to keeping going to the pool to get in more decent shape-- here I go now!
  4. Tues & Wed, June 17-18

    by , June 18th, 2014 at 07:49 PM (The FAF AFAP Digest)

    Tuesday Drylands:

    RC/scap ex
    wood chop on cable machine, 30 x 2 x 15 each side
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    push press, 60 x 4 x 6
    kneeling ab crunches, 120 x 1 x 15, 130 x 2 x 12
    seated row negatives, 90 x 3 x 8
    explosive leg press, 195 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    straight leg raises on dip bar, 2 x 10 -- this is harder than just hanging
    squat hold for :30 w/25 lb plate overhead

    I drove to the Mt. Lebanon outdoor pool after this with the intent to get in a short swim. But it was mobbed. There was no parking in any lot or anywhere nearby. First hot day of the summer, I guess. So I went back home and hung out with Lil Fort. We made a delicious fresh strawberry pie with berries we had picked on Sunday.


    Wednesday: Swim/SCY?Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    150 EZ

    4 x (25 AFAP from the blocks, IM order + 25 EZ)
    -- rolling on the 59.5 or so
    -- fly (11), back (12), breast (14 high), free (11)
    -- had a horrible breakout on free
    100 EZ

    20 x 25 back w/fins @ 100 pace
    -- UW 15 m, trying to hold 12s
    -- went 11s on the first 5, which made the remainder of the set more difficult than usual
    250 EZ

    20 x 25 back kick w/fins @ 100 pace
    -- trying to hold 11 high-12 flat
    -- UW 15 m
    300 EZ

    20 x 25 breast w/fins @ 100 pace
    -- held 14s on all of them
    200 EZ

    Total: 3750


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


    I was surprisingly not too sore from weights in the pool today. My 25s from the blocks were pretty darn fast. I made it through three USRPT type sets. I must say I'm feeling a bit bushed after that. I don't think I've ever done three of those sets before. I'm trying to get one more swim in tomorrow before I take off for Europe on Friday. Getting so excited!
  5. Thur & Fri, June 12-13

    by , June 13th, 2014 at 04:06 PM (The FAF AFAP Digest)

    Drylands w/ Teen Fort:

    I did 2 sets of each, except 4 of the explosive leg press and seated row negatives.

    RC/scap ex
    explosive leg press, 180 x 4 x 15
    cable push press, 10 each side
    kettle ball swings, 15
    TRX squat jumps, 10
    flutter kicks on bosu, 100
    TRX bicycles, 25
    TRX chest press, 15
    squat, hold for :30 with 25 lb plate overhead (ouchie)
    bulgarians with arms in a streamline position, 10 each leg
    back extensions w/25 lb plate, 15




    Swim/LCM/Solo @ Pitt

    Warm up:

    500 choice
    4 x 25 scull + 25 free w/paddles
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    200 of something, forget what ...
    50 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:15
    50 EZ

    3 rounds: 6 x 50 @ 1:10 w/fins

    rounds 1 & 3 dolphin kick w/board, AFAP 50s = 27s
    round 2 = breast, AFAP 50 = 30

    1 x 50, 15 fast + cruise
    1 x 50, 25 fast + 25 cruise
    1 x 50, 35 fast + 15 cruise
    1 x 50 EZ
    1 x 50 AFAP
    1 x 50 EZ

    extra 50 EZ

    3 rounds: 2 rounds back, 1 round free)
    4 x 50 @ 200 pace w/paddles @ 1:10
    1 x 50 EZ

    extra 50 EZ

    Total: 3250 m


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


    Hadn't done drylands in a couple weeks, felt those today. And felt kinda crappy in the water after 4 days out. But managed to get in a decent workout. Now I must dash off to coach!
  6. Wed., June 4

    by , June 4th, 2014 at 03:51 PM (The FAF AFAP Digest)

    Tuesday:


    Was in the gym for a short 50 minute session and spent the rest of the day on my power landscaping blitz.

    Wednesday: Swim/SCY/Solo

    Warm up:

    600 various
    3 x 50 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    4 x 25 burst + cruise @ :45
    50 EZ
    5 x 30 burst + cruise from the blocks
    100 EZ

    1 x 50 fly @ 100 pace @ 1:00
    1 x 50 EZ @ 1:00
    2 x 50 back @ 100 pace @ 1:10
    2 x 50 EZ @ 1:10
    3 x 50 breast @ 100 pace @ 1:15
    3 x 50 EZ
    4 x 50 free @ 100 pace @ 1:20
    4 x 50 EZ

    3 rounds:
    8 x 25 kick w/fins @ :30
    -- 4 fast dolphin kick on back, 4 EZ
    1 x 100 smooth free w/paddles @ 2:00
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3500


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

    Managed to get myself to the pool today. With my vacation looming, my mind is not terribly in the game.

    Fort Son is home from college today!
  7. Tuesday, May 20

    by , May 20th, 2014 at 06:04 PM (The FAF AFAP Digest)

    Drylands:


    RC/scap ex, 10 min
    explosive leg press, 195 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    good mornings, 75 x 4 x 8
    seated straight arm dips, 70 x 3 x 25
    seated row negatives, 90 x 4 x 8
    russian twist on incline bench w/plate, 25 x 2 x 25
    kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 20

    Still no pushing or pressing exercises. The right shoulder is better, but it complains if I try one.


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

    I felt like I was hit by a mac truck on Monday. I had hoped to hit the gym but really really needed a day off. Lil Fort was off from school today, so I just hit the gym for a short workout.
  8. Tues-Wed, May 13-14

    by , May 14th, 2014 at 03:44 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 x (25 AFAP + 75 EZ)
    extra 50 EZ

    3 x (8 x 50 w/fins) done as:
    1 x 50, 15 AFAP @ 1:15
    1 x 50, 25 AFAP @ 1:15
    1 x 50 EZ @ 1:15
    1 x 50, 35 AFAP @ 1:15
    1 x 50 EZ @ 1:30
    1 x 50 AFAP @ 1:30
    2 x 50 EZ @ 1:30

    R1 = back, R2 = breast, R3 = dolphin kick w/board

    Total: 2850

    Didn't have time to do any more (and was beat anyway) because I had a long overdue massage scheduled.


    Wednesday: Drylands


    Spent another two hours in the garden today and then hit the gym. I strained my front right shoulder a bit with the weekend gardening blitz. Probably all the digging up of old/overgrown plants. So I layed off any pushing, pressing or overhead pulling.

    RC/scap ex, 10 min
    explosive leg press, 175 x 1 x 15, 190 x 2 x 15
    hip abductors, 110 x 4 x 8
    seated row negatives, 80 x 1 x 8, 90 x 2 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    back extensions w/plate, 25 x 3 x 10
    kneeling ab crunches, 110 x 2 x 20
    power wheel roll outs, 2 x 15
  9. Wed-Thur, May 7-8

    by , May 9th, 2014 at 09:32 AM (The FAF AFAP Digest)

    Wednesday Drylands:

    RC/scap ex
    wide grip lat pulldowns, 45 x 1 x 25, 60 x 2 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 3 x 15
    hip abductor 100 x 4 x 6
    explosive double cable push press, 35 x 3 x 30
    extreme angle goblet squat on stacked steps, 60 x 4 x 6
    kneeling ab crunches, 110 x 2 25


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


    Thursday: Swim/SCY/Solo:

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    2 x (10 x 25 fly w/fins @ 100 pace, only 5 SDKs @ :40 + 100 EZ)
    -- This was a get the cobwebs out set. I hadn't taken a stroke of fly since Zones.
    100 EZ

    4 x (broken 75 AFAP + 125 EZ)
    -- 1 back (no SDK) , 2 breast (no pullouts), 1 dolphin kick
    -- had to get out to pick up Lil Fort

    Total: 2800


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


    It feels quite strange doing no push or no SDK swims with my workouts usually being so kick-cenric. I really dislike trying to train for long course in a short course pool. But at least the pool is open!

    I haven't done any stretching or foam rolling in ages and really feel tight in the shoulders and back. The last month really got me out of my usual routines.
  10. Fri-Sat, May 2-3

    by , May 3rd, 2014 at 05:16 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    3 x 50 scull
    3 x 50 fly drills
    5 x 25 shooter + 25 EZ w/fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ :45
    100 EZ

    8 x (25 AFAP dolphin kick w/fin & board + 75 EZ) @ 2:30
    100 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30
    100 EZ

    2 x (50 AFAP kick w/boards & fins + 150 EZ)

    Total: 3600



    Saturday Drylands @ LA Fitness

    Rc/scap ex
    explosive leg press, 75 x 3 x 15
    explosive leg extensions, 90 x 2 x 15
    pec fly, 60 x 3 x 8
    hip abductor, 100 x 4 x 6
    good mornings, 75 x 3 x 8
    cable push pull, 20 x 2 x 15 each side
    ab wheel roll outs, 15
    kneeling ab crunches, 100 x 1 x 5, 110 x 2 x 15


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

    Took Thursday off after the stomach virus and didn't push it too hard on Friday.

    I love all the pics and vids from nationals! Must be really thrilling to see the pros in action.
  11. Monday, April 28

    by , April 28th, 2014 at 09:22 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex, 15 min
    cable push pull, 17.5 x 4 x 15 ( )
    explosive leg extensions, 9- x 3 x 15
    good mornings 75 x 4 x 8
    flutter kicks on bosu, 100
    russian twists w/plate on incline bench, 25 x 2 x 25
    overhead squat , 45 2 x 8
    goblet squat, 60 x 3 x 8
    rear delt fly, 75 x 3 x 8


    Swim LCM @ Pitt

    I decided to try and swim with my team tonight since Pitt is closed and be a "player coach." That was a mistake, immediately got a text saying it was impermissible. I did a workout I would not normally have done. We only had two lanes tonight bc the age groupers, senior team and divers were all practicing at the same time. Very crowded.

    Warm up:

    400 choice
    4 x 50 drill-kick w/fins @ :10 rest
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    4 x 50, 4 fast strokes, 4 slow strokes @ 1:00
    50 EZ

    Main Sets:

    2 x (4 x 50 kick w/fins) @ 1:10
    1 = 15 m fast
    2 = 25 m fast
    3 = 35 m fast
    4 = EZ
    100 EZ

    Hackett Set: The team was doing free. I did backstroke with fins, though I just kicked the EZ ones. I was targeting :34s on the 200 pace efforts. I mostly did those with some 33s.

    16 x 50 @ 1:00
    -- every forth one @ 200 pace
    50 EZ

    12 x 50 @ 1:10
    -- every third one @ 200 pace
    50 EZ

    8 x 50 @ 1:20
    -- every second one at 200 pace
    -- I missed 3 of these for a bathroom break
    50 EZ

    4 x 50, all @ 200 pace @ 1:30
    -- I did a :31 on the last one
    100 EZ

    Total: 3650


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

    I was too depressed to work out yesterday. Couldn't wrap my brain around a long drive to a crappy pool. Still feeling really down. It's unusual that there is a problem with no solution. I would never have agreed to move here if I had known. Pitt is closed very frequently. And even when it isn't, I spend 2 1/2 hours driving on M-W-F to swim and then coach, which is pretty burdensome.

    I'm pretty tired after today's efforts. It was rather a lot, especially in long course, after being sick for so long.
  12. Wed., April 23

    by , April 23rd, 2014 at 04:07 PM (The FAF AFAP Digest)

    Drylands


    RC/scap ex
    kneeling ab crunches, 120 x 4 x 15
    push press, 50 x 3 x 8
    explosive leg extensions, 75 x 1 x 15, 90 x 2 x 15
    seated row negatives, 90 x 3 x 8
    deadlift, 95 x 3 x 8
    extreme angle step ups w/bar, 30 x 3 x 10
    cable twist w/yoga ball, 25 x 2 x 12 each side
    altitude drops, 10

    Stretching, 20 minutes


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

    Gack, still under the weather. Such a nasty bug. But I am on the mend. Hoping to get stronger swims in the next couple days. On top of my other supps, I'm going to start taking some lactoferrin for my immune system.
  13. April 19-20

    by , April 20th, 2014 at 03:49 PM (The FAF AFAP Digest)
    I'm still pretty under the weather, but managed a couple baby workouts.

    Saturday: Swim/SCY @ Pitt

    600 various
    100 scull

    -- did a couple sets with one of my swimmers

    8 x 50 w/fins, 25 shooter + 25 EZ @ 1:15
    50 EZ

    30 x 25 @ 100 pace @ :40
    -- Josh did free, I did back w/fins
    -- I did 4 @ 100 pace + 2 EZ. No way could I do them all.

    300 EZ

    4 x 50 DPS free
    50 EZ

    Total: 2450


    Sunday: Drylands

    Starting over yet again ... Had to rest a lot between exercises

    RC/scap ex, 15 min
    explosive leg press, 175 x 3 x 15
    HS hi row, 140 x 4 x 6
    tricep press, 70 x 3 x 12
    gobet let squat, 60 x 3 x 8
    good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
    kneeling ab crunches, 100 x 1 x 20, 110 x 2 x 20
    russian twist w/plate on incline bench, 25 x 2 x 20


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

    Well the good thing about being out for 10 days is that my shoulder feels fine. Silver lining.
  14. Double, Wed. April 9

    by , April 9th, 2014 at 04:12 PM (The FAF AFAP Digest)
    Finally got in a double today. I used to do these fairly often in VA, but I've had difficulty fitting them in here with the pool being 30 minutes away. I'm guessing I'll feel it tomorrow.

    Drylands:

    RC/scap ex (I've been doing these daily since the shoulder problem started)
    kneeling ab crunch, 110 x 1 x 25, 110 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    seated row negatives, 80 x 3 x 8
    goblet squats, 50 x 1 x 8, 60 x 2 x 8
    good mornings, 65 x 1 x 8, 75 x 2 x 8
    altitude drops, 8
    standing broad jumps, 5


    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    Main sets:

    On Patrick's recommendation, I tried the Hackett set. Only I used fins, as my shoulder is tender and doing 40 x 50 wouldn't agree at all. I did the fast ones backstroke and the easy ones backstroke kick. With the SDKs on backstroke, that was a sh*t ton of kicking. I figure that my 200 pace is 28 (100 pace 26, AFAP 24).

    16 x 50 @ :45
    -- every 4th one fast @ 200 pace
    -- 27-28s
    -- this felt like such short rest
    50 EZ

    12 x 50 @ :50
    -- every 3rd one fast @ 200 pace
    -- held 27s on all of them
    50 EZ

    8 x 50 @ 1:00
    -- every other one fast @ 200 pace
    -- 27-28s
    50 EZ

    4 x 50 all at 200 pace @ 1:10
    -- held 27s, one was 26
    250 EZ

    Total: 3400


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

    The set was challenging, but I'd have to say a sprint workout is harder. But I guess it was good to use a different energy system.
  15. Saturday 4/5/14

    Saturday 4/5

    AM Weights only

    No time for a swim today, I only was able to get my core body/3rd lift in.

    3x10 leg press (180, 270, 270)
    3x10 lat pull-down (70, 90, 105)
    3x10 toes-to-bar
    3x10 DB lunges (20, 20, 20)
    3x10 DB incline bench press (20, 25, 25)
    1x1000 assorted abs (sit ups, crunches, v-ups, etc w/ 1:00 plank = 100 abs)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
  16. Monday, March 17

    by , March 17th, 2014 at 09:01 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap
    cable twist w/yoga ball, 25 x 2 x 15 each side
    seated row negatives, 80 x 4 x 8
    kneeling ab crunch, 110 x 3 x 20
    explosive leg extensions, 90 x 1 x 25, 105 x 2 x 15
    explosive leg press, 175 x 3 x 15
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    tricep press, 70 x 3 x 8
    standing broad jumps, 8
    knee tuck jumps, 8


    Swim/SCY @ Pitt

    1000 EZ or so


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

    I felt like a truck hit me this am. I don't think it's that much from the meet. It's the travel, poor sleep, and merriment with friends at the meet social and after on Saturday. I hope I can get a solid 8-9 hours tonight. It took a fair amount of will power to get myself to the gym. I will likely only do one more easy session until after Zones. I am still planning on attending the Columbus meet the week before to swim a couple events (100 breast, 100 back). I don't like swimming 100 back untapered and am typically quite a bit slower. But I won't get it in otherwise.

    I'm a little freaked out that my left shoulder is very sore. It felt a bit twingey at the meet, especially the lower part. Now the whole shoulder is sore. I'm icing and I did get a massage appt for tomorrow. Hopefully, that will help. I haven't had any shoulder issues for ages and don't want any now!

    Here are the unofficial results from Albatross: http://www.ancientmariners.org/albatross/results14.htm
  17. Wed., Feb. 26

    by , February 26th, 2014 at 09:22 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex
    power wheel roll outs, 3 x 15
    flutter kicks on bosu, 100
    kettleball swings, 25 x 2 x 15
    overhead squats, 45 x 2 x 8
    wood chops, 27.5 x 2 x 15 each side
    kneeling ab crunch, 110 x 3 x 20
    explosive leg press, 175 x 3 x 15
    HS hi row, 130 x 4 x 6
    good mornings, 75 x 3 x 8
    standing long jumps, 8
    altitude drops, 8

    Stretching, 20 min (did this Monday too)


    Swim/SCY/Solo

    Just did a little swim before coaching masters ...

    600 various
    100 scull
    4 x 25 shooters w/fins
    4 x 25 burst + cruise @ 1:00
    2 x 25 AFAP + 75 EZ
    a few 25s @ 100 pace + 25 EZ
    50 EZ

    Total: 1300ish, maybe more

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

    Well, I've been at the drylands for about 2 1/2 months now. I seem to have re-gained the weight I lost in the fall and am back to being a tank. I seem to lose and gain muscle really quickly.
  18. Workout 02/24/14: evening

    by , February 24th, 2014 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend

    200 Fr/200 Bk/200 IM drill
    2 x 100 kick
    8 x 50 FR on 1:05
    1 x 50 ez
    8 x 50 Bk on 1:10
    1 x 50 ez
    6 x 75, done as:
    - 2 FR (on 1:15, 1:45; held :50)
    - 2 Bk (on 1:20, 1:40; held :54)
    - 2 IM (on 1:20, 1:40)
    6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
    4 x 50 on 1:20 loosen and out
    (Solo/Rec/2500 yds/60 min)
    ----------------------------

    My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).



    My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.

    Updated February 25th, 2014 at 08:51 AM by rxleakem

    Tags: hiking
    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  19. Feb 21-22

    by , February 22nd, 2014 at 04:52 PM (The FAF AFAP Digest)
    Friday Drylands

    RC ex
    captains chair leg raises, 2 x 15
    good mornings, 75 x 4 x 8
    seated row negatives, 80 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    tricep press, 80 x 4 x 8
    explosive leg extensions, 90 x 3 x 25
    explosive leg press, 175 x 2 x 15
    kneeling ab crunches, 100 x 3 x 15
    hip abductors, 90 x 4 x 6

    Stretching, 20 min


    Saturday Recover Swim:

    I walked into Pitt and the competition pool was closed, again, for some kind of informal kids meet. I ignored the do not swim signs and hopped in a lane anyway. No one kicked me out. I was tired -- can't do more than 3 hard workouts in a row these days -- and did a recovery swim.

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :40
    4 x 25 smooth fly @ :35
    4 x 50 backstroke @ 1:00
    4 x 50 breast @ 1:10
    4 x 75 free w.paddles @ 1:30
    50 EZ
    16 x 25 kick w/fins @ :30, UW 15m+ with 3 kicks
    100 EZ

    Total: 2300

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

    Going to stretch for a bit. I am really sore from yesterday's weights. I think I did more reps than usual.

    I had an appt with an allergist yesterday. I had a lung function test which according to the doc was "over 100%." I guess this is for the normal person bc I told him I still feel like I recently have had diminished lung capacity. He said that is still certainly possible due to a combo of age, allergies and reflux. Didn't realize I had that but it's apparently very common in endurance athletes. I was telling this to Mr. Fort and he remarked that his trainer told him that the worst aging of the body takes place in the 50s decade. I had thought it was the 60s ... Whatever, I notice it even a subtle change. Oh well, hopefully the drugs will help!
  20. Feb. 14, 18

    by , February 20th, 2014 at 11:16 AM (The FAF AFAP Digest)

    Feb 14: Drylands at LA Fitness

    Got the is quick workout before I left for my flight to CA:
    RC, scap ex
    good mornings, 8 x 3 x 8
    seated row, 80 x 4 x 8 negatives
    wood chop 27.5 x 2 x 15 each side
    dead lift, 75 x 3 x 20/17/15
    kneeling ab crunch, 110 x 3 x 20
    explosive leg extensions, 90 x 3 x 25


    4 day gap during which I did zilch ...



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull drill
    4 x 25 shooters w.fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    50 EZ

    4 x (75 fast kick w/fins + 125 EZ) @ 5:00
    dolphin with board (40-41), back (38), flutter (40), back (39)
    50 EZ

    4 x 25 free @ 100 pace @ :40
    -- decided I didn't want to do a USRPT set, felt terrible
    100 EZ

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

    4 x 25 dive w/chute off blocks w/15 kicks, cruise back

    6 x 25 w/chute & fins
    100 EZ

    Total: 3550


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

    Had a nice visit in Cali. Teen Fort doing well post surgery. Didn't feel like making a special effort to swim with Lil Fort in tow. But after 4 dry days, I felt positively awful in the water yesterday. I'm also tired from lack of sleep. I don't do well traveling west; no west coast meets for me.

    Use your form roller! http://www.swimmingscience.net/2014/...ntent=FaceBook
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