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Strength Training and Dryland Workouts

  1. Sunday, March 8

    by , March 8th, 2015 at 07:37 PM (The FAF AFAP Digest)
    Drylands, 60 min

    rehab ex
    straight arm dips, 75 x 3 x 25
    flutter kicks on bosu, supine, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    push press, 50 x 4 x 8
    good mornings, 85 x 4 x 6
    rear delt flys, 65 x 4 x 8
    seated row negatives, 90 x 1 x 6 (couldn't get back on machine to do other reps)
    explosive leg press, 105 x 3 x 25
    combo skull crusher + straight leg raise, 40 x 3 x 12
    extreme angle squats on high boxes, 50 x 4 x 6

    Vinyasa Yoga, 75 min

    I know yoga teachers think Shavasana is important at the end of the session, but I just hate it. I want to bolt out and get on with my day.


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

    This is the first day since getting back from Paris that I've felt almost normal. Not all the way out of the woods, but getting closer.

    Interesting article on 50+ athletes in Outside magazine. It seems to be especially important to eat more protein, do HIT and sleep more.
    http://www.outsideonline.com/fitness/bodywork/the-fit-list/How-to-Tweak-Your-Training-After-50.html?utm_source=facebook&utm_medium=social&utm_ campaign=facebookpost

    Updated March 8th, 2015 at 07:44 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  2. Thursday, March 5

    by , March 5th, 2015 at 04:35 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness


    rehab ex
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    kneeling underhand pull down, 110 x 4 x 12
    bulgarians in a streamline, 3 x 10 each leg
    DB rows, 35 x 4 x 5
    kneeling ab crunches, 140 x 3 x 12
    rear delt flys, 60 x 4 x 8
    hip abductors, 110 x 4 x 5

    Quick Swim @ LA Fitness

    500 various
    8 x 25 drill
    4 x (25 breast @ 100 pace + 25 EZ)
    3 x (25 AFAP breast w/fins + 25 EZ)
    3 x (25 AFAP free w/fins + 75 EZ)
    5 x 50 cruise free
    50 EZ

    Total: 1650


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

    A definite uptick in health today! I didn't do too much in the pool bc I want to get a good workout in tomorrow.

    I registered for nationals today with recent times:

    Event #8 - W50-54 100 Butterfly Seed Time: 1:02.90
    Event #12 - W50-54 50 Breaststroke Seed Time: 34.00
    Event #28 - W50-54 50 Freestyle Seed Time: 25.10
    Event #38 - W50-54 50 Butterfly Seed Time: 26.30
    Event #42 - W50-54 50 Backstroke Seed Time: 27.78
    And hopefully a couple mixed relays

    I realized after entering 50 free that I need to focus more on sprint free. Also going to stick to my plan of focusing on 50 work and faking a couple 100s. Now I need to enter Zones. I will probably only do a few events there, but want to go to see PV friends and bc a few of my Team Pitt swimmers will be there.
  3. Sun-Mon, March 1-2

    by , March 2nd, 2015 at 02:53 PM (The FAF AFAP Digest)
    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 80 x 3 x 8
    rear delt flys, 60 x 3-4 x 8
    skull crusher + straight leg raise combo, 40 x 3 x 12
    cable twist w/yoga ball, 30 x 3 x 8 each side
    saxon side bends w/plate, 3 x 15
    kneeling ab crunches, 140 x 3 x 12
    straight arm dips, 75 x 3 x 25
    hip abductors, 110 x 4 x 5
    ?? something else, can't remember

    Too tired to go to yoga.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly

    Main sets:

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on belly
    100 EZ

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on back
    100 EZ

    8 x 50 free w/paddles @ 200 pace @ 1:00
    100 EZ

    8 x 50 back w/paddles & fins @ 1:00
    150 EZ

    Total: 3450


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

    I am not feeling so hot. Last week, I was very tired and headachy, and I attributed it to sleep deprivation and jet lag. But I seemed to get worse over the weekend, even with Saturday off. I am just really dragging, and didn't do anything fast today. It occurred to me today that it might be a sinus infection as I've been congested for some weeks. If this relentless headache isn't gone tomorrow am, I am taking myself to the doctor. I would go tonight, but I have to drag myself back to the pool to coach. The timing for this is very poor as this is a key training time for my upcoming meets.
  4. Wed-Thur, Feb. 25-26

    by , February 26th, 2015 at 04:23 PM (The FAF AFAP Digest)
    Wednesday Drylands + recovery swim

    rehab ex
    good mornings, 85 x 4 x 5
    DB rows, 30 x 4 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    zercher squats, 65 x 4 x 6
    bent over rope pulls, 90 x 4 x 8
    straight arm dips, 75 x 3 x 25
    combo skull crushers + straight leg raise, 35 x 4 x 15
    crunches w/ 25 lb plate, 3 x 15

    1400 EZ swim


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x (25 @ 100 pace + 25 EZ)
    -- breast, working on pull

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

    4 x 25 back @ 100 pace (15s)
    -- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
    50 EZ

    3 x (10 x 25 @ 100 pace + 100 EZ)
    fly w/fins @ :45
    breast @ :40
    dolphin kick w/fins @ :40

    Total: 3200


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

    Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.

    Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.

    http://www.patriotmasters.org/2015.Colonies.Estimated.Timeline.pdf

    Updated February 26th, 2015 at 04:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Monday weights

    Monday night was a late workout for me. By the time I was done with my program I barely had any energy to shower.. and of course I did and immediately crashed to sleep.

    Stretch
    Hip circuits
    Cook Squats
    Single leg sit down

    Strength:
    Deadlift BB 95#8x2reps
    Opposite Bridge 18x2reps
    Batwing 25#5x2reps
    Waiter Carry 15#20yds 2 reps
    Seated Pull TRX8x2reps
    Goblet Squat 25#10x2 reps
    Single arm chest press 25#12x2 reps
    Core push Cable 40#10x2 reps

    Weights and reps are increasing and I'm liking the outcome of this workout along with swimming with the team.. YIKES!! which will be this evening!!
  6. Strength

    Stretch:
    Shoulder Mobility+Tennis Ball
    Windup Stretch
    Seated Wall Angel
    Hip Circuits
    Cook Squats
    Single leg Sit Down

    Strength:
    Deadlifts95#6x2reps
    Opposite Bridge16x2reps
    Batwing Dumbell25#5x2reps
    Waiter Carry+Kettle bell15#20yds,2reps
    Seated Pull up TRX4x2reps
    Goblet Squat Kettle bell25#8x2reps
    Single arm Chest Press 25@10x2reps
    Core Push +cable40#8x2reps

    My workouts are changing slightly as Chris had upped some weights and reps on my program. I'm feeling it!! and " I'm feeling good!!" as Nina Simone was sing it!!
  7. Swim and Dryland

    Haven't posted in a while, getting behind on some things, but still strength training and swimming!!

    strength Thursday 2/12
    stretch:
    Shoulder Mobility
    Wind up stretch
    Hip Circuits
    Cook Squats
    Single leg Sit Down

    Strength:
    Deadlifts 95#5x2reps
    Opposite Bridge 12 movements 2 reps
    Batwing 25#5x2reps
    Waiter Carry15#20yds,2 reps
    Seated Pull Up TRX8x
    Goblet Squat 25#6x2reps
    Core Push Cable 40#6x2reps

    Swim 2/14
    1025 ez focus on long reach,riding hips
    400 back focus on hip rotation and shoulder surfacing first before
    Recovery
    1000 pull bouy focus on finger tips entry, forearm paddle, high
    High elbows
    800 fast/mod pace, alternating odds fast, evens mod pace
    125 cool down

    3450scy

    was extremely tired and hungry, but felt sensational!
  8. Friday, Feb. 13

    by , February 14th, 2015 at 09:16 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips 74 x 3 x 25
    rear delt fly, 75 x 4 x 8
    good mornings, 90 x 4 x 5
    explosive leg press, 175 x 3 x 15
    extreme angle squats on high box w/45 lb plate, 45 x 4 x 8
    DB rows, 30 x 3 x 8 each side
    kneeling ab crunches, 150 x 3 x 12


    Short Swim:

    700 various
    5 x (25 fast + 25 EZ) @ 1:30
    200 EZ

    Total: 1150


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

    Heading to the airport soon. Flights are still on time despite the snow here. It's supposed to be 48-55 degrees when I'm in Paris. That will feel like spring to me! I can tell I'm getting a cold, woke up very congested. Just hope it doesn't worsen.

    Updated February 14th, 2015 at 09:46 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Tues-Wed, Feb 10-11

    by , February 11th, 2015 at 03:43 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    land mines, 45 x 3 x 15
    single leg deadlift w/20 Lb DBs, 3 x 10 each leg
    straight arm dips, 75 x 3 x 25
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4-5 x 6
    wide grip lat pulldowns, 75 x 3 x 8
    kneeling ab crunches, 140 x 3 x 15
    seated row, 80 x 3 x 8


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    4 x 25 SDK @ 100 pace @ :45
    50 EZ

    5 x (25 AFAP + 75 EZ)
    -- some from a push, some from the blocks

    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = back, 15 flat-low with 11 SDKs
    R2 = back, 15 flat -low, with 10-11 SDKs
    R3 & 4 = breast w/fins, no pullouts, 12 high-13s

    Total: 3250


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

    Some random thoughts for the day:

    1. I didn't like the Arena Flex as much as the Carbon Pro. Less compression and it definitely runs slightly bigger than the Pro. I was a little disappointed with the fit.

    2. I've decided to overhaul my breaststroke pull again. Today, I tried an EVF and hard elbow squeeze. That seems to be faster than my other style pull (was trying the Salo palms down recovery). I also think I'm kicking a tad too early, and should kick when I'm at the end of my recovery, not during. Breaststroke is such a frustrating stroke.

    3. I've decided I'm going to forget ever doing a real USRPT set. I'm too old, too much a drop dead sprinter, use too many SDKs and am mentally weak. So I won't be converting any fast twitch fibers from anaerobic to aerobic. Though I still think there is value in doing sets like I did today, as you get in a good amount of race pace work.

    4. This SCY season is going to be interrupted somewhat by my Paris trip (life first). But I think going forward that I need to focus more on strength training as I get ready to age up (at least in meters) next year. The move + RC tear took a real toll. And I think this particularly effects my 100s.
  10. Dryland

    I'm sure I'll sleep well tonight.. I did my stretch today nice and slow readying myself for new Monday workout program http://Rittersp (my trainer) has made for me. This starts a new month and the workout is challenging, but great!
    Strength:
    Deadlift barbell 95# 5x 2 reps
    Opposite Bridge 12x 2 reps
    Batwing 25# 5x 2 reps
    Waiter Carry dumbbell 15# 20 yrd ea arm 2 reps
    TRX Pull up 7x 2 reps
    Single arm chest press 25# 8x 2 reps
    Core Push 40# 6x 2 reps
    I really felt this workout!! Soaked in the jacuzzi for a few minutes before shower.. Wanted to fall asleep on the shower bench.. btw... I may have!!
  11. Hug the wall

    by , February 9th, 2015 at 10:20 PM (Of Swimming Bondage)
    My daughters' club team got a showing of the documentary, Touch The Wall (http://www.touchthewall.com/), shown in Scottsdale on Saturday. After a pretty decent AM cycling class at the JCC, I took #3 to it and thoroughly enjoyed it. Of course, being the aging guy that I am, I related far more to the Kara Lynn Joyce storyline - even though she and I have about as much in common as, say, SpongeBob and Aquaman/woman. If you're reading this blog, then you are clearly a swimgeek and so I recommend checking it out if it is coming to a theater near you - http://www.touchthewall.com/see-the-film/.

    My swims at the end of the week, though, were more akin to "hugging" the wall than "touching" the wall (in the victorious sense of the movie). Even though I was home all week and ended up having a relatively good week, holistically, of training (between yoga and cycling), my pool time was more limited than I wanted and, when I went there, was pretty piss-poor in terms of performance. I made two attempts of my Hackett 400 IMs (http://forums.usms.org/blog.php?5013...ag=aussie+400s) and Saturday afternoon and Sunday morning, but was so pitiful on the first round of each that I ended up bagging the rest of it. I did manage a solid set of 5 x 300s pull descend on 3:30 after that failure on Saturday, descending down from 3:23 to 3:09, but couldn't put together anything of note after my failure on Sunday.

    I flew over to LAX very early this morning, had a stressful and interesting day of work, and will just satisfy myself with some hotel room yoga tonight. I will try to get back on the program tomorrow and take my own medicine from here - http://forums.usms.org/showthread.ph...-focus-wk-2-5).
  12. Deadlift challange

    Aarrgh!! So, although I've said I'm liking my strength training(which I am) My trainer up weights and rep on me this week. I'm feeling good, but look forward to my swim tomorrow at the ERJCC indoor pool...

    Stretch;
    Shoulder mobility
    Lat stretch
    Seated Wall Angel
    Hip Circuits
    Cook Squats
    Single Leg Sit Down

    Strength;
    Deadlift 12x40# (was a great challenge) held on to my form!! yea!!
    Alternating Bridge 40x
    Batwing 10x25#
    Core Push Cable 12x35#
    Pull up TRX14
    Goblet Squat24x20#
    Single arm Chest Press12x25#

    Went for a 90 minute massage to get some soreness out!! totally worked. I'm feeling great and ready for a great swim!!
  13. Spin, fly & f(l)ail

    by , February 4th, 2015 at 09:15 PM (Of Swimming Bondage)
    Had my first great spin/cycle class at the JCC on Tuesday where I felt like I was able to push hard and generally stay in alignment with the direction of the class. I also figured out my seat/handlebar/saddle alignment and did much better on the 'out of the saddle' work. I was a shaky, jellow-y mess of legs walking back home, but it was a great workout.

    I made it down to Mesa today to grab a noon-time swim with the team there. Paul Smith was coaching and it was 'flyover Wednesday' where the main set was a series of 3 rounds of 25 fast - 25 easy, 50 fast - 50 easy, 75 fast - 75 easy, 100 fast - 100 easy. All the fast was fly and the first round was swim, second round was supposed to be swim w/fins and third round was kick. I performed well on the first round and was happy to see 0:30, 0:46, 1:03 on the 50, 75 and 100. My calves cramped up majorly, though, as I tried to swim the second round with fins and so I dropped them for the 75 and 100, but my times were much poorer at 0:48 and 1:04+++++++++++++++++++++++++++++.

    Managed to grab a good lunch and talk swimming with Paul, Laura and Erin Shields afterwards. Erin's the meet director who runs everything Mesa does and makes pure magic happen for the Grand Prix/Pro Swim Series. This threesome does so much for the sport (and Paul does a lot for water polo, as well), so it was a treat to "talk swim shop" with them. It also got me excited about the upcoming April event - http://www.usaswimming.org/DesktopDe...spx?TabId=2396. I really hope my work and life travel schedule permits me to be there as much as I have the last two years.
  14. Going digital

    by , February 1st, 2015 at 07:28 PM (Of Swimming Bondage)
    I was super-creaky in a 75 minute yoga class, grimacing to the point where the instructor came by and whispered something to the effect of, "Yoga's not supposed to be that hard and it should make you feel good." While she was wrong on the first part of that statement as it was very hard for me, I still felt awesome as I exited and then went down to the pool for a short sprint set.

    I had intended to do a variation on my standard 1,500 warmup followed by 10 x 50 USRPT, but the old, analog pace clock was blocked out by construction guys doing something with a lift. After a 300 IM k-d-s, I slipped into a nice set of 4 x 300 free where I started with buoy, paddles and snorkel and stripped off one piece of equipment after each 300. In addition, I descended the 100s on each 300 by adding one stroke per lap and increasing the intensity per 100 (e.g., 10-11-12 SPL on the first 300, 11-12-13 SPL on the remaining 300s). By the time I had finished that, I realized with great joy that the construction work was to install a nice, big digital pace clock high enough up on the wall that I think it'll be visible at both ends of the pool, from any lane and in almost any type of sun. The only sub-par component to the JCC pool had been the analog clock, so now everything is perfect. I wasn't motivated (or feeling fast) for USRPT 50s and so went a set of 6 x 50 hard kick, 12 x 25 alternating easy and fast and then a 50 cool down.

    I walked home feeling right near infinitely better than I did walking over.
  15. 100%

    Finally!! alas!! Feeling myself again!! those were tough and difficult down days.
    Let's see... Thursday;

    Stretch;
    Shoulder Mobility
    Lat Stretch
    Hip circuits
    cook squats
    Single leg sit down

    Strength;
    Deadlifts 20x 35#
    Alternating bridge 46x
    Batwing10x25#
    Core Push20x35#
    pull up TRX12x
    Goblet squat20x
    Single arm chest press 30x20#
    Pike plank mball16x1 min rest

    Saturday swim;
    400w/u free
    400back
    300sprint25scy 1min rest
    400pull
    550mod/fast free
    200cool down

    So good to be a happy little fish!!
  16. Dryland workout

    I'm feeling much stronger since I've started strength training with Chris. I can absolutely feel the difference as I propel though the water on every stoke ie; free and back. My hands catch the water and with great strength my arms pull almost effortlessly. In the past my arms and legs would tire out and with the same distance it's as if my limbs say "ok, lets do more". I'm being cautious to keep from over exerting myself and end up pulling or straining something. That being said, I absolutely understand why swimmers and other athletes train with rittersp.com.

    Stretching
    Shoulder Mobility
    Lat Stretch
    Rhomboids
    Hip Circuits
    Cook squats
    Sit single leg

    Strenght;
    Deadlifts 12x30#
    Alter Bridge 32
    Batwing 10x25#
    Core push 16x30#
    Pull up TRX 10
    Squat kettle ball 16x20#
    Single arm chess press 24x20#
    Core stability ball

    This evening, swimming working on w/u, drills and distance. Funny thing lastnigh, I had a dream I was swimming working on dolphin kicking and could see the sun and the water waves through my goggles and see my air bubbles come out as I streamed through the water... weird!! LOL!!
  17. Wed., Jan 21

    by , January 21st, 2015 at 08:23 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    single leg deadlift w/20 lb DBs, 3 x 10 each leg
    zercher squats, 55-85 x 5 x 8
    landmine rainbows, 55 x 4 x 15
    rear delt fly, 45 x 3 x 20
    barbell roll outs, 3 x 15
    straight arm dips, 75 x 3 x 25
    skull crushers w/BB, 50 x 4 x 8
    good mornings, 85 x 4 x 6
    saxon side bends, 3 x 15
    streamline crunches, 2 x 50

    stretching/yoga, 15-20 min


    Swim/SCY/Solo @ Pitt

    Just cruised around for maybe 1800 before coaching.


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


    Whew, I'm much more tired from drylands than usual. My upper back and shoulders are sore/fatigued. I did a couple different exercises today -- the zercher squats and landmine rainbows. I kinda like the zercher squats bc they seem to recruit the upper back and spine more, so more core work.

    I entered the Auburn meet. It will be my first meet in 10 months, so hopefully will shake off some racing rust. Having been spoiled in PV, I"m still not used to traveling for every USMS meet. But channeling Patrick and Stewart and Mark, I'm going to view it as business travel.

    Updated January 21st, 2015 at 08:32 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Water easier than land

    Good morning, I can't wait to hit the water today! Yesterday was weights and my trainer Rittersp upped the weights and reps.. Kind of sore today but not hurting.. Actually feels good!! My goal it to increase my strength in order to propel through the water with stronger strokes ie, free and back and increase my endurance. Today will work on some drills and end with a good distance swim (1650m) mod/fast pace..

    Yesterday's workout;
    shoulder Mobility
    wind up stretch/ lat stretch
    seated wall angel
    hip circuits
    cook squats (not a favorite)
    single leg sit down
    weights;
    deadlifts 30#
    alternating bridge (plank movement) 2x, 16
    batwing 25#
    core push cable 30#
    seated pull up TRX
    goblet squat 20#
    single arm chest press 25#
    stir the pot (core)(lg stability ball)
  19. Torn up legs

    by , January 20th, 2015 at 11:19 AM (Of Swimming Bondage)
    On Sunday, I did a cycle/spin class at the JCC and then followed that up with a short, speed workout. I really enjoyed the cycle class and felt like I got a great burn on the legs and aerobic workout. The only part that I really struggle with was when we were asked to get out of the saddle and stand. Whereas I could seem to handle any speed + tension combo while sitting down, I couldn't manage any reasonable tempo at any tension when standing. Plus, the instructor kept correcting my form, saying I was leaning too far forward. However, when I leaned back in the form she wanted me to have, I felt like I could go about 10 strokes before I needed to sit down. I think I've got some serious leg muscle deficits somewhere that I need to work on.

    The pool workout - 1,250 warmup, 10 x 50 USRPT, 200 cool-down - right after the cycle class felt pretty solid. I did the 50s on 0:50 freestyle and wanted to see no more than 0:29 on a flipped finish. I was very solid 0:28s on all of them, except #7 when I got a calf cramp and had to stretch that out ... a sign of things to come on Monday.

    I flew over to San Diego yesterday morning for some client meetings in the afternoon. I didn't have time to swim before I left AZ, but fortunately, the La Jolla JCC pool ...



    ... was open, empty and only 10 minutes away from my first meeting. I jumped in for a little more than an hour to attempt my 400 IM test set (e.g., http://forums.usms.org/blog.php?5013...ag=400+im+test), but had to modify it thanks to major leg issues.

    Warmup sets (1,775 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim (1:09 -> 1:02+)
    • 4 x 100: on 1:40, IM kick descend, odds w/board, evens on back (1:29 -> 1:22)
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:31, 0:33, 0:37, 0:29

    • 8 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall then cruise twice thru
    • 1 x 75: easy to get to the side of the pool with the digital clock


    Attempted 400 IM Test Set (2,025 set / 3,800 total)


    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • I was 0:31 on the fly and back, but then my left groin twinged like hell as I started breaststroke, so I just cruised those two as breast pull w/dolphin kick, then went a 0:28 on the free

    • 4 x 100: on 1:40, supposed to be 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • I did backstroke, instead, and was 1:10, 1:08, 1:07, 1:03+

    • 2 x 200: on 2:50, supposed to be IM with #2 as close as possible to half my target 400 IM race pace, but I did free and went 2:18, 2:03
    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: supposed to be IM on 5:20, but I went 100 fly - 200 back - 100 free
      • Was 4:34, which is probably comparable with the 4:42+ straight IM I did back in December
        o each

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • 1 x 25: float to the other side of the pool


    TOTAL: 3,800 SCY

    Commentary:
    • Even beyond the leg issues, I was feeling pretty tired in the water. That marked my 6th day in the water with some pretty intense workouts. Though I might regret this choice as I might not be able to find a pool tomorrow that fits with my biz travel, I am taking today, Tuesday, off except for some light yoga and stretching.

  20. Sat-Sun, Jan 17-18

    by , January 18th, 2015 at 04:01 PM (The FAF AFAP Digest)
    Saturday: Drylands

    rehab ex
    seated row negatives, 80 x 3 x 8
    extreme angle squats on stacked steps, 50 x 4 x 8
    kneeling ab crunches, 140 x 4 x 12
    explosive leg press 105-110 x 3 x 15
    rear delt fly, 45 x 3 x 15
    hip abducor, 120 x 4 x 5
    overhead crunches w/24 lb plate, 3 x 15


    Stretching/yoga, 15-20 minutes


    Sunday:

    Swim/SCY @ Sewy w/Jim, Bill & John

    600 various
    4 x 25 power kick
    8 x 50 w/fins @ :50 (mixed it up)
    8 x 25 SDK to 15 m + cruise
    50 EZ

    Then the group was doing some fairly short rest stuff that I didn't want to do. I did some 25 and 50 flys w/fins @ 100 pace and a few AFAP 25 breasts with easy swimming in-between.

    Finished with
    12 x 25, 3 x IM order @ 100 pace @ :45
    100 EZ

    Total: calling it around 2500


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


    I was planning on going to yoga today, but am feeling too tired. I aim to get in some foam rolling and stretching this afternoon. I may skip weights on Wed this week. It's been a long time since I had a week off weights. Then I reboot and get in 3 solid weeks of training before leaving for Paris.

    I see that Jim quoted Water Rat and me in his latest article for Swimmer. Somehow, he reduced my rotator cuff tear to an impingement. But at least I am more "well adjusted" than Mark. :-)

    Updated January 18th, 2015 at 04:20 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts