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  1. 9|10|15 SCY easy day of form and drylands

    by , September 10th, 2015 at 04:08 PM (Blog)
    10 x 50 fr on 1:00
    13 x 50 fr on 1:30
    4 x 50 fr on 2:00
    4 x 50 one arm fist drill, bilateral breathing on 1:30
    • more like the drowning drill

    My kick has gotten lazy during free while sprinting. I believe this has been going on for awhile. I would kick alright alone for kicks, but during all-out swims I've been preoccupied with upper body and hip movements so much that I ignored the legs, and they naturally did their own thing in a lazy way.

    Made an effort to turn up the kick to max settings while swimming all out. For now on I will time my entire rhythm from my 6-kick

    Drylands (amendment)

    Ran from work to gym 0.6 mi (4:09)

    DBBP (WU with 35's - 20 reps): 1 x 25 (and a 3/4 fail) x 65 lbs
    Iso row machine (WU with 45 ea arm - 12 reps): 1 x 19(rt) / 21(lt) x 90 lbs
    Seated shoulder machine: 1 x 20 (10 ea) x 50
    • used two arms concentrically and (one arm eccentrically)

    Leg Press: 90 - 10r, 180 - 5r, 275 - 5r, 360 - 5r, 450 - 20r

    Planned to run back but there was a heavy thunderstorm out of nowhere happening. Two contract cleaners offered to give me a ride - some people are very nice

    I'm almost certain through experience over recent years, that my frame does not tolerate low-rep (< 10 r) heavy lifting for classic or major muscle group moves. First, I quickly peak with heavy weight and don't get any stronger. Second, I frequently get injured when I do. However I do respond rather well to incremental increases to repetition. I don't know why, but 20 - 30 reps seem to be ideal for me when going near 100%

    Updated September 10th, 2015 at 10:24 PM by __steve__

  2. Sarasota Y Sharks Masters 5:30 AM Workout 09/11/2015

    by , September 10th, 2015 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15--50 moderate/50 fast--
    1 X 100 swim

    3 X 100 IM 1:45
    1 x 100 stroke--choice-- 2:00
    Three rounds

    1 x 300 4:30
    1 X 150 2:15
    Three rounds.
    300's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Wed Sep 9

    by , September 9th, 2015 at 10:47 PM (Senior Sprinting)
    5 pullups
    10 x 50 stadium steps
    10 x 100yd on field, 10 push-ups in between
    2 x 20yd bear crawl, 2 x 20yd crab walk

    10 x (25 shooter, 25 ez back)
    Fort's term "shooter" implies a speed that was not present in this case.
  4. 9|9|15 SCY and dryland

    by , September 9th, 2015 at 09:43 PM (Blog)
    About 300 of warmup counting strokes per easy 50's on 2:00 best - 0:38/23 strokes
    2 x 25 yd fr * hypoxic + turn
    4 x 25 yd fr * from block, hypoxic + turn
    3 x 15m fr * from block / 15m bk or br easy
    3 x 25 yd kick * as flutter / frog / dophin

    8 x 15m fr / 15m easy bk on 1:00 form
    4 x 10 sec on 1:00 VK
    50 yd 0 arm Fl

    Videoed first 4 sets for my random technical inspection review

    * = on ?


    Ran from work to gym - 0.6 mi (forgot to grab my watch)

    3 x 10 seated back extensions
    3 x 10 seated ab machine (with legs extended out front)
    2 x 20 back extensions (hyperextend back at top of rep)
    2 x 10 upright straight leg raises
    1 x 11 ea leg bent over, straight leg, hip exercise

    10 min of stretching

    Ran back to work from gym - 0.6 mi

    Left adductor started acting up again because I did frog kicking today.

    Weighed 168.5 (I should be 175 for my height)

  5. Wed, Sept 9

    by , September 9th, 2015 at 03:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull

    Main Sets:

    5 x 50 burst dolphin kick w/fins to 15 m + cruise @ 1:15
    75 EZ

    Pyramid 50 frees, 9 x 50 free @ 2:00-2:15
    -- burst SDK + 5/6/7/8/9/8/7/6/5 fast strokes of freestyle
    200 EZ

    5 x 50 burst breast to 15 m + cruise @ 1:30
    100 EZ

    5 x 50 burst dolphin kick w/fins to 15 m + cruise @ 1:15
    75 EZ

    10 x 25 no breath free w/paddles @ :45
    100 EZ

    Total: 2700


    I had a pretty bad night last night. Was hacking the whole time, woke up Mr. Fort and gave up on sleeping around 6:00 am. I didn't have the energy to do anything but bursts and I took more rest than usual. I actually feel a little better after swimming, just very tired. I had an ER doc friend call in some cough syrup with codeine for me, so that I might be able to sleep. I am really hoping Lil Fort doesn't get this bc it would do some serious damage to her XC season.

    Updated September 9th, 2015 at 04:06 PM by The Fortress

    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 09/10/2015

    by , September 9th, 2015 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 free 2:00
    1 X 100 IM 1:45
    1 X 100 free 2:00
    Three rounds.
    Descend both IM's 1-3 by round

    1 X 200 3:00 3:00 3:00
    4 X 50 :45 :40 :35
    Three rounds. Round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Week 154 - Wednesday

    by , September 9th, 2015 at 11:05 AM (After a long rest)
    I had another long day yesterday but it was a good day. I had some small successes at work which was nice and then u ad fun coaching my kids group. I am really enjoying the coaching and finally I am getting most of the kids names. My back seemed to release yesterday and I slept much better last night. I still felt bad in the pool but had a good workout with a great set of race pace 50s. My wife says I have an insanely high pain tolerance unless I am sick and then apparently I am a big baby. I think it's a guy thing!

    warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    4x100 kick on 1:45
    50 easy
    16x50 on 1min at 200 race pace
    50 easy
    4x(200 stroke on 3:30, 2x50 streamline kick with snorkel on 1min)

    warm down
    100 easy

    On the kick I was holding 1:20 and I felt winded on this set. I was able to hold :26s on the 50s which for me was a great set. I was especially pleased because I felt pretty hideous from #3 but was able to hold it together without my stroke falling apart. The stroke set I swam aerobically and did #1 back, #2 IM, #3 one arm fly and #4 free. The kick I was able to smooth and easy and held :43-45.

    As I write this I am at DFW awaiting a weather delayed flight to Atlanta. Not the best start to a trip but it is what it is. I am nervous about my back and flying and hope my back continues to feel ok. I have not had a bad back while traveling and I hope this is not a first.
    Swim Workouts
  8. Tue Sep 8

    by , September 8th, 2015 at 10:48 PM (Senior Sprinting)
    Various pullups, push-ups, dips, rows, box jumps


    10x50 on 1:10, HR<120
    50 ez
    50 uw
  9. Workout 09/08/15: evening

    by , September 8th, 2015 at 10:47 PM (Maple Syrup with a Side of Chlorine)
    Had a nice swim tonight at Masters, with Greg, MG, and Meg (Matt did his own workout)

    200 swim, 100 kick, 200 pull
    8 x 50 on 1:05 even split
    4 x 125 on 2:20 (I did im)
    300 dps (did 350)
    4 x 75 on 1:40 descend
    200 as 50 kick, 50 pull
    200 loosen and out
    (Masters/Rec/2250 yds/60 min)

    I spent the morning resealing cthe driveway, so I'm beat!

    First day back in the pool since it closed two weeks ago
  10. Tuesday, Sept 8

    by , September 8th, 2015 at 04:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitnesss:

    600 various
    100 scull
    10 x 100 w/fins @ :20-:30 rest
    odds = swim
    evens = kick
    100 EZ
    20 x 25 drill
    50 EZ
    8 x 50 DPS free w/paddles @ 1:00
    100 EZ

    Total: 2800


    I woke up feeling like death again. Mt. Fort said he was pretty miserable for a week before starting to feel better. I just went to LA Fitness for an easy swim, and am feeling a bit better after.

    I am signed up for the Baierl Y meet this weekend. I highly doubt I'll be feeling 100% by then. But I may just go and swim a couple 25s to get a Y meet in (you need 3 to swim at Y Champs) and see friends. I had planned to go to the Columbus Classic in DC: I hope I can get my training back on track for it. With all the setbacks and issues of the last two years and so little competing, I think I'm developing a bit of a case of fear of failure. I have never really gotten my mojo back since moving ... I suppose the only way to correct that is set low expectations and compete more. Any sports psychology advice is appreciated!

    I am trying to make hotel reservations for Olympic Trials next year. Ouch! The rates are really jacked up and most of them you have to pre-pay fully in advance. It will be expensive viewing indeed. I also need to research places to swim while I'm there.

    Updated September 8th, 2015 at 04:31 PM by The Fortress

    Swim Workouts
  11. 9|8|15 SCY and drylands on yesterday

    by , September 8th, 2015 at 02:39 PM (Blog)

    Leg Press: 5 sets with 2, 4, 6, 8, and 10 plates, 10 reps each except 15 on the last

    DBBP 1 set of 26 reps with 65's

    DB deadlifts kneeling on bench: 3 x 10 x 40's, 45's and 50's resp

    Leg curls: 1 x 14 x 95

    Single arm lat machine: 1 x 20 x 45, 1 x 11 x 90

    Dips with added elastic resistance: 1 x 10 reps

    Tricep ext: 2 x 10 x 44

    Shoulders: 5 sets of 4 different various DB and band exercises

    40 reps on rowing machine doing plank kneebends


    500 warmup fr with snorkel

    20 x 15m fast / 15 easy on 1:00
    • fasts were sprint free (3 were from backstroke start) / easy was various
    • some had flip turns at 15m mark

    5 x 15 easy / 15 easy
  12. Sarasota Y Sharks Masters 5:30 AM Workout 09/09/2015

    by , September 8th, 2015 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 100 kick 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 x 200 kick 4:30
    1 x 200 3:00
    3 x 100 1:30
    1 X 300 kick --

    4 X 50 descend 1:15 #4 on 1:30
    4 X 25 sprint :40 #4 on 1:00
    Three rounds.
    Round 1 fly, 2 back, 3 breast

    7 X 200 pull 3:00
    1-3: establish good pace
    4-7: descend and negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Week 154 - Tuesday

    by , September 8th, 2015 at 11:40 AM (After a long rest)
    I really hurt my back on Saturday and have been holed up since. I felt a twinge after practice and then at yoga felt worse as the session went on. At the end of Yoga I could hardly walk. I immediately put heat on the lower back to try to loosen it up but it just got worse all day. I have had lower back problems previously but this time its higher than normal and the twinges are pretty intense. We had friends come visit for the weekend and my wife asked me to vacuum the kids play area which I was fine with until she shouted that she had already done one section at which time I jumped and ended up down on my knees in complete agony. Sunday felt a little better and Monday better still. This morning I had a restless night and woke up with the intent of heading to the pool to try to stretch and loosen up rather than doing my normal Tuesday gym workout. At first my back was awful but it did loosen up but turns were a bear.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    10x200 pull on 2:30
    10x50 under/over with fins on 1min

    Warm down
    300 easy

    I felt like I had not swum in a week on the 200s but held 2:05s throughout despite feeling awful. Turns were awful but on the last 2 were a little better. I used the under waters more as a way of stretching than swimming and I felt ok.

    I travel to Atlanta tomorrow for work and hope the back stops twinging before I leave.
    Swim Workouts
  14. Mon Sep 7

    by , September 8th, 2015 at 12:06 AM (Senior Sprinting)
    10x50 bleachers
    10x100yds on field

    10 pullups

    200 warmup
    8 x (25 fast, 25 ez) IMO
    50 ez
    50 no breath
  15. Sarasota Y Sharks Masters 5:30 AM Workout 09/08/2015

    by , September 7th, 2015 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50--descend 1-3/4-6-- :50

    1 X 100 kick 2:15
    6 X 75 kick 1:45

    21 X 50 1:00
    Choice--every third @ 100%

    2 X 400 6:00
    2 X 300 4:30
    2 X 200 3:00
    2 X 100 1:30
    Swim second swim of each distance faster--swim or pull.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Kicked when down, Sun-Mon Sept 6-7

    by , September 7th, 2015 at 01:38 PM (The FAF AFAP Digest)
    Not content with my current depressed state, fate sent me another battering that ruined Labor Day weekend. I caught Mr. Fort's cold/bronchitis, and it's a nasty one. Started getting sick on Friday, woke up feeling like death both Saturday and Sunday morning. I took Saturday off and staggered through two workouts yesterday and today. The timing of this illness sucks since I just took a recovery week ...



    rehab ex
    rear delt flys, 75 x 4 x 5
    explosive seated row, 70 x 4 x 5
    explosive leg press, 195 x 4 x 5
    kneeling ab crunch, 160 x 4 x 8
    straight arm seated dips, 90 x 3 x 15
    hip adductor, 120 x 4 x 5
    altitude drops, 3 x 5
    knee tuck jumps, 2 x 5
    resisted track start jumps on cable machine, 30 x 1 x 8
    resisted standing broad jumps on cable machine, 20 x 1 x 8
    med ball slams, 2 x 10
    supine streamline flutter kicks on bosu, 2 x 100
    torso rotations w/plate, 35 x 2 x 20

    1000 EZ in the pool


    Swim/SCY @ Pitt

    I was able to go to the Pitt Labor Day practice as Jen was coaching. It was distance day and they were doing 12 x 200 etc. So I just did my own thing in my own lane. And really could't do much anyway. No energy and the cold water battered my lungs. Did a lot of chatting instead of swimming.

    Warm up:

    500 various
    100 scull
    2 x (4 x 25 shooters + 50 EZ)

    Main Sets:

    3 rounds
    6 x 25 burst + cruise @ 1:00
    1 x 50 EZ
    -- I did one round at 100 pace due to fatigue
    -- extra 50 EZ at end

    4 x 25 backstroke w/ 12 SDKs @ 100 pace
    -- Had planned on doing more but failed right away on #3-4, so quit
    100 EZ

    10 x 50 w/fins
    odds = UW 15m + each length
    evens = EZ

    3 rounds
    2 x 50 free w/Lochte turn @ 1:00
    1 x 50 EZ

    Total: 2700


    I think I will be sitting on my ass the rest of the day ... Hope everyone else is having a great weekend.

    Updated September 7th, 2015 at 02:10 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  17. Workout 09/06/15: OW

    by , September 6th, 2015 at 11:04 PM (Maple Syrup with a Side of Chlorine)
    Searsburg Reservoir:

    This was my first time swimming in here, and the last group swim of the summer. I drove over with Matt and met Greg at the parking area. This is a smaller body of water, the second reservoir of the Deerfield River that pools up for electricity generation. I have a track of the swim noted here:

    On the northeast side of the bowl we found the river spilling in, and to the southeast a white building, where water flows over a spillway and on to another reservoir. Water on the surface was great, around 74f, but just two or three feet below our catch yielded cold water, about ten degrees cooler. Notice that one lonely tree has fallen victim to fall foliage, the only one thus far that I have seen.

    Here is a picture looking east from the parking area:
    Swim Workouts , Open Water
  18. Sun Sep 6

    by , September 6th, 2015 at 06:42 PM (Senior Sprinting)
    10 x 100yd barefoot run on field, 10 push-ups in between
    5 x 340yd (perimeter of field) barefoot jog, 12 sit-ups in between

    5 pullups

    400 ez swim
  19. Blah! 9/5/15

    by , September 6th, 2015 at 04:18 PM (Workout Swimmer)
    Swam a paltry 3000 - water was warm, and no buddies. Plus, my back hurt. Why? Because I'm a lazy butt and spent too much time lolly gagging in bed this morning! When will I ever learn?
  20. Sat Sep 5

    by , September 5th, 2015 at 09:27 PM (Senior Sprinting)
    11 pullups


    200 warmup
    8x12 1/2
    10x50 on 1:15, HR<120

    Some folks may consider 12 1/2s pointless or stupid. IMHO, they are essential to sprint training.