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Strength Training and Dryland Workouts

  1. Fri Oct 16: AM Swim & PM Gym

    by , October 17th, 2009 at 12:38 AM (aztimm's training blog)
    Made it to swim this morning with the team, ASU Rec Center, 6am, short course yards
    around 800 warmup (was the first in the pool)
    12 x 25 @ :35 'cycle 3' (distance per stroke/turnover/combo)
    100 easy smooth, no interval
    12 x 25 @ :30, 1/2 fast, 1/2 easy
    100 easy smooth, no interval
    2 x 50 FAST @ 2:00 (times were 33 and 34)
    100 easy smooth, no interval
    main set-- 3 x 100 @ 10 min
    --did around 400 after the first 2.
    --times were: 1:09, 1:07, and 1:05
    --#3 I did off the block...but shouldn't have. my ankle had been feeling good so I tried it, but didn't realize all the force I put on my ankle in the dive. to boot, my other calf started to cramp as I dove in, but I was able to shake it out
    200 easy

    I woke up around 30 min before my alarm went off and couldn't get back to sleep. I thought of doing some planks before I left, but ended up heading to workout early.

    my times really weren't too far off pre-injury. I'm never as fast in the rec center pool as in the Mona Plummer. if my ankle recovery can still help my swimming, I should be pretty well-placed to some day make my goal of a 1-min 100 scy free.


    went to the gym after work....next bit is copied/pasted from my iPhone notes
    Treadmill: 22:00, 261.7 calories, 2.32 miles, avg pace 6.3 mph. 2 min walk/warmup, then started at 5.8 mph, increased .2 mph every min to 7 mph, then held that for 3 min, 7.3 for 3 min, 7.5 for 3 min, 7.8 for 3 min, 2 min gradual warmdown
    Step ups w/ low stool, each leg up, hold other up for 2-3 sec: 3 x 10
    Standing jump up to same stool: 3 x 10
    Wall squats; big ball behind me against wall, as I squat down lift up 10#: 3 x 15
    Leg press: both legs together-3 x 12 x 90, legs separate-3 x 8 x 50
    Lifefitness standing calf: 3 x 12 x 75, plus 6 heel raises before and after each, and lots of stretching
    Lifefitness leg curl: legs together-3 x 12 x 50, separate-3 x 6 x 30
    Lifefitness leg extension: legs together-3 x 12 x 70, separate-3 x 8 x 40
    Leg raise: 3 x 15
    Pullups (neutral grip): 10, 9, 9
    Nautilus nitro abdominal: 1 x 25 x 110, 1 x 25 x 125, 2 x 15 x 140
    Ladder drills: see below
    Plank: 2 x 1:30 (tough on that last 30 sec)

    saw a guy doing step-ups with a bar on his shoulders (kind of squat), looked interesting. so many options.
    I incorporated in most of the stuff I had done at PT. I couldn't find the ladder thing, the front desk guy showed me where they keep it, and I found all kinds of stretch cords, bands, etc. now I just need to find an ankle isolator and I'll have everything I had at PT (without the co-pay)

    tomorrow is my day off from official exercise. but I'll be taking apart the Joe Wieder machine I have in my home office, I haven't used it since I joined the gym. hoping to get outside for a run on Sunday; nothing crazy, and no crazy wake-up time. goal is at least 2 miles, no more than 4, and I'll get up around 7am. have to find my Garmin forerunner. we're having record heat (was 100 today, 100+ tomorrow), but overnight temps are 65-70, so I should be ok, especially for such a short distance.
  2. More CDVB, Friday, Oct. 16

    by , October 16th, 2009 at 04:31 PM (The FAF AFAP Digest)
    AM Gym:

    core:

    long arm crunches, 2 x 50
    bicycles, 1 x 100
    broomstick twist, 2 x 50
    (I dunno, Q, this seems pretty worthless, though it's a nice stretch.)
    hanging straight leg raises, 3 x 15
    trunk twists on incline bench w/15 lb DB, 2 x 25
    overhead squats (the "Nicole"), 1 x 10 with broomstick, 3 x 15 w/45 lb bar.
    (It took a few reps to get my balance down, but then it was fine. Good core exercise.)

    weights:

    HS hi row, 140 x 3 x 8 (fast)
    tricep press, 44 x 3 x 10 (fast)
    alternating hammers, 17.5 x 2 x 20 (fast)

    rack chins, 3 x 15
    (these are getting much easier, probably need to add weight)

    plyos:

    run stance squat jump/twist, 5 x 5*

    = do 5 small squat jumps in place + 1 explosive twisting turn and jump of 180 degrees. liked it, it's definitely a keeper

    leaping lunges switches, 2 x 10

    leap frog squats. 2 x 5*

    = 5 double leg squat leaps with wide legs)

    med ball "starts," 2 x 15

    = use 2 6 lb med balls. place fingers under ball in front. bend knees and get into position as if doing a grab start. then explosively push back with arms and hands and throw ball against back wall as hard and fast as possible. we have a 15 foot room adjacent to the weight room. I stood a couple feet or more in front of it and did this, and it seems to work. the balls flew in the air and bounced right before the wall. this is a keeper. Pete mentioned this exercise yesterday, and now I can't recall where he heard of it. Salo, Pete?

    * = plyos from the P90X plyo vid that I found on youtube

    RC:

    I suck!
    I ran out of time and only did:

    scapular wall slides, 2 x 25

    BTW, This is not the order I do all these exercises in, it's just how I blog them. I usually mix them up and superset everything.


    PM Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Hypoxic/Stroke Work:

    10 x 50 @ 1:15
    odds = cruiser backstroke kick
    evens = SDK shooter w/fins, 1 breath at turn

    100 EZ

    10 x 50 @ 1:00
    25 easy speed fly + 25 EZ DAB
    breakouts were kinda crappy

    100 EZ

    Speed Work:

    3 x 75, done as:
    25 AFAP free from mid pool + 50 EZ

    125 EZ

    4 x 50, done as:
    backstroke start power kick to 15 meters and cruise the rest
    14-15 SDKs to get to 15 meter mark. Probably means 13 in a race with my B70.

    100 EZ

    1 x 50 SDK on back AFAP (23.5ish, was tired)

    200 EZ

    Total: 3000


    Rest Plan for Sprint Classic:

    Ande and I were chatting about a rest plan for the Sprint Classic. I am going with a 5 day "rest" so I can swim pretty fast without losing too much training mojo. Plus, on the CDVB plan, one doesn't have to really "rest" too much as opposed to cutting out or cutting back on the cross-training.

    Ande suggested this plan to adapt as needed:

    try this schedule,
    also in swim practice do
    perfect form, hard PUSHOFFS, FAR GLIDEs, & GREAT STREAMLINES

    STOP LEG WEIGHTS, REST YOUR LEGS

    s 10/17 2000 4 fast 25's 2 fast 50's

    s 10/18 OFF or easy 1500

    m 10/19 1900 4 fast 25's 2 fast 50's medium lift

    t 10/20 1800 4 fast 25's 1 fast 50

    w 10/21 1700 3 fast 25's 2 fast 50's light lift

    t 10/22 1600 2 fast 25's 1 fast 50

    f 10/23 1500 2 fast 25's

    s 10/24 1200 easy 1 or 2 fast 25's

    I like this plan. The only exception is that I plan to take tomorrow off (as usual) and swim on Sunday instead. I will likely go to my team workout that day, and just skip 1/3 of the workout or so, maybe do 2500. My "lift" will also include some core work. But I do plan on a full week rest for the legs. I've been working hard since the Fall Ball, so my body could probably use a light week anyway.
  3. Thurs Oct 15: AM Swim & PM Gym

    by , October 16th, 2009 at 01:00 AM (aztimm's training blog)
    Made it to swim this morning with the team, ASU Rec Center, 6am, short course yards
    around 800 warm-up, mixed in some breast
    moved over to do the drills--breast day!
    3 x 50 breast @ 1:10
    tons of breast drills, some 2 pull/1 kick, 2 kick/1 pull, every other kick a fly kick, extra high, probably 800-1000 all together
    3 x 50 breast @ 1:10, incorporating in the drill concepts
    100 warm-down

    I've been very early to workouts this week. The carpool lane on the freeway I use opened; it is open to all until 6am, so I get there faster. Then there's some street parking close to the rec center that just got meters (had been open and students never moved their cars), free until 8am, so between them both I've been 10+ min early.

    There were only 5 of us doing the breast drills, in 3 lanes, with 1 coach. So we got some good attention. At the end, I chatted with the guy I shared a lane with and the one in the next lane...they had tons of gear. I tried out some breast paddles...my stroke count for breast is usually 7-9, was 5/6 with these. Also tried out breast fins, but I didn't care for them...gave too much float to my feet, felt like they were airborne.


    Went to the gym after work (following copied/pasted from my iPhone notes):
    Precor elliptical w/ arms: 12 min, 130 cal. 1720 strides, resistance 7, crossramp 6
    Chest fly w/dumbbells, flat bench, feet elevated and crossed (weight is each arm): 1 x 15 x 35, 1 x 12 x 45, 1 x 12 x 50, 1 x 12 x 55, 2 x 6 x 60
    Hammer strength iso lateral bench press: 2 x 12 x 97, 1 x 8 x 117, 1 x 6 x 127
    Hammer strength iso lateral front lat pulldown: 1 x 15 x 90, 2 x 12 x 140, 2 x 6 x 190
    Hammer strength iso lateral high row: 1 x 15 x 90, 1 x 12 x 180, 2 x 8 x 200
    Standing machine biceps curls: 1 x 15 x 70, 1 x 12 x 80, 1 x 12 x 90, 2 x 9 x 100
    Standing triceps rope pulldowns: 1 x 12 x 60, 2 x 8 x 70, 1 x 6 x 80
    Leg raise: 3 x 15 (much easier without crunch machine)
    Situps on decline bench: 30 normal, 15 w/ 10# weight, 15 normal

    I'm liking this new routine. I'm just kind of doing a little of everything, not too much stress. Trying to do a couple of different lifts over a week, rather than all in 1 session.

    I needed the break from the treadmill. Think I took things a touch too much last night, and then the breast drills this morning... Nothing drastic, but just makes me remember I'm not quite back to normal yet.

    Tomorrow is our Fast Friday swim set. Not sure if I'll do blocks or not. May try one and see how it goes. Then PM will be another treadmill run, leg weights, my PT-type stuff, some abs, and pullups.


    Also, anyone have any good recommendations on running tights? Brands to look for, where to buy, etc? Any recommendations on sizing?
    I'm tempted to just bite the bullet and go to Dicks, just so I can try them on. My legs are long, my waist small, but my thighs thick. I wear S in running shorts, and 30 x 32 in most pants or jeans.

    Thinking of getting them for my Europe trip. It would be fun to run in Munich and Berlin (hope I can wear shorts to run in Barcelona, and hopefully Madrid).


    Edited to add: Man am I glad I visited PA when I did and am now back in warm AZ. My sister sent me the attached photo this morning. While it looks pretty, come on, snow in October??? That's just crazy. And here we're having record warm temps, could be 100 tomorrow.

    Updated October 16th, 2009 at 08:15 AM by aztimm

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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  4. Wed Oct 14: AM Swim & PM Gym

    by , October 15th, 2009 at 12:46 AM (aztimm's training blog)
    Made it to swim this morning and to the gym (mostly run) after work.

    6am swim with the team, ASU Rec Center, short course yards
    (water was VERY warm I usually wear a drag suit for workouts, but took it off after warmup, just my brief for the rest)
    around 500 warmup
    400 swim build (no interval)
    two rounds of--
    * 3 x 300 @ 4:30, fast/easy/fast
    * 3 x 50 @ 1:30 kick (did them kick drill)
    * 1 x 100 @ 2:00 FAST
    * 1 x 50 @ 1:20 easy
    200 easy cool down

    I cut a 50 from the first 300 easy, then put on paddles & buoy for the 2nd round first fast/easy 300 (swam the last). my times for the 300s varied, 3:50 and 4 min for the first round, and around 3:55 on the last. fast 100s were 1:15 and 1:12.

    Gym workout after work (copied from my iPhone):
    Teeadmill: 35 min, 422.5 calories, 3.72 miles, avg pace 6.3 mph. Warmup/walk for3 min, then started jog at 5.5 mph and increased .1 mph per min, up to 8 mph for a min, then decrease .2 mph every 20 sec to 6 mph. About 2 min walk at end...I'm drenched!
    Flex fitness standing calf: 3 x 12 x 75, plus tons of heel raises and calf stretching
    Life fitness leg curl: 3 x 10 x 50, each leg individually--3 x 6 x 30
    Life fitness leg extension: 3 x 10 x 55, each leg individually--1 x 6 x 25, 2 x 6 x 40
    Step ups: forard on smallest stool, still higher than highest at pt, 3 x 10, each leg
    Standing jump, to same stool: 3 x 10
    Pullups: 10, 10, 8 (neutral grip)
    Hammer strength abdominal crunch: 2 x 25 x 110, 1 x 12 x 120
    Leg raise: 3 x 15
    Plank: 1 x 1:40
    Crunch: 2 x 50

    Since my injury, when I've been walking, I've been listening to podcasts (mostly language learning). Today tho, I put on my running playlist...started with an extended version of Blue Monday by New Order. I forgot how much music helps get me pumped for a run.

    Planning to swim in the morning, I think the drills will be breast. I did some during warm-down today and it felt surprisingly good. Then gym after work, 10 min on the elliptical or bike then weights.

    I'm tentatively planning for an outdoor run on Sunday, nothing crazy, just 2-3 miles. I have several people wanting to run with me...people from work, swimming, etc. They know I'm recovering and can't go fast. The guy I ran with over the summer asked me today; I told him I'm not ready to run with him, but maybe I could run with his girlfriend.
  5. Tues Oct 13 gym

    by , October 14th, 2009 at 12:01 AM (aztimm's training blog)
    Well I went on another trip, taking workout gear with me, and not getting in a single workout. Probably for the best, it gave some time for my ankle to heal. I had considered running yesterday, but on the way back from my brother's house we saw a body in a ditch there (cops were there), so I thought better of it.

    Oh, and there won't be a 3-brother team at a marathon. My oldest brother is for it, but the other said, "Absolutely not." Truthfully, I forgot the Steamtown marathon was even happening on Sunday, I slept until 8:30. I caught some footage on the PM news, and those people just look crazy (and I'm sure I did too after the Phoenix one). sure I'll continue to run to keep in shape, and maybe do some 5k, 10k, maybe even 1/2 marathons. but when I climbed Mt Fuji some old Japanese guy told me, "Climb it once you are wise, twice a fool," and I kind of think that may also be the case for the marathon for me. Who knows; I did roll my Steamtown to next year, but I may just take it as a sunk cost and be done with it. I'm certainly not going to do crazy training like I was doing this year.

    Anyway, made it to the gym today--
    Treadmill: 4 min warmup, then jog at 5.5 mph and increase .1 mph every min, up to 7.2 mph. Ttl 2.64 miles, 296.6 calories, 26:01, avg pace 6.1, end heart rate 161
    Flex fitness standing calf: 3 x 12 x 75
    Leg press: 3 x 12 x 90, 2 (each leg individually) x 6 x 50
    Bench press: 1 x 15 x 45, 1 x 12 x 115, 2 x 10 x 135, 1 x 6 x 155
    Hammer strength shoulder press: 2 x 12 x 90, 2 x 12 x 110
    Hammer strength iso lateral row: 1 x 15 x 90, 2 x 12 x 180, 1 x 10 x 200
    Hammer strength iso lateral front lat pulldown: 1 x 15 x 90, 2 x 12 x 140, w1 x 6 x 190
    Precor triceps extension: 1 x 15 x 50, 1 x 12 x 70, 2 x 10 x 80
    Lifefitness biceps curl: 1 x 15 x 50, 1 x 12 x 65, 1 x 12 x 80, 2 x 10 x 95
    Hammer strength abdominal crunch: 2 x 25 x 110, 1 x 15 x 120
    Leg raise: 3 x 15

    Then jumped in the pool, did 400 yards. It was nonstop, but I took the first 100 easy, then got some speed going, and the last 100 cooled down.

    I was pleased with my treadmill...not sure if that speed was right, I worked up to a 7:56 min/mile pace. My goal was to just keep going, see how long I could take.

    Tomorrow I'm planning to swim with the team in the morning, then gym after work...a longer run (3+ miles), then some PT-type stuff, pull-ups, and abs. (my youngest sister asked me how long I spend at the gym, and was shocked when I told her sometimes 2 hours).
  6. Dryland Mania, Tuesday, Oct. 13

    by , October 13th, 2009 at 03:58 PM (The FAF AFAP Digest)
    Drylands:

    My upper back was still sore from my Monday workout, so I decided to do mostly plyos, bodyweight work and some core work.

    bicycles, 2 x 50
    long arm crunches, 2 x 50
    cable twists w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 15, each side
    hanging reverse crunches w/10 lb weight at feet, 3 x 10

    front lunges w/25 lb DBs, 3 x 15
    alternating side lunges, 3 x 25
    chins ups, 2 x 10
    rack chins/pulls, 3 x 15
    squats w/overhead shoulder press w/25 lb DBs, 3 x 10 (much harder when you're not pressing fast and using some momentum from the squat)

    knee tuck jumps, 3 x 10
    box jacks w/med ball, 3 x 15
    clap push ups, 3 x 10

    prone scapular scrunches, 2 x 25
    scapular wall slides, 2 x 25
    internal and external rotators, 10 x 2 x 15 each side
    3 position arm extentsions, 3 x 2 x 15

    10 minutes of stretching

    Aerobic Work:

    My usual pool was closed b/c of yet another kid accident. My gym pool is closed while they clean and put the bubble up. So, I did 20 minutes on the ellipse and 20 minutes on the bike.

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

    Commentary:

    We'll see how the shoulders hold out after the clap push ups. I put my hands on a mat to sort of cushion the load.

    I really prefer rack chins to pull ups. They hurt my wrists less. Jazz and I were speculating that this is perhaps due to it being more of an isolation exercise with not as much of the lower body involved.

    Q and I were discussing overhead squats on the thread from my Sunday workout. I'm thinking of adding them, as they are a compound exercise that really hits the core.

    http://journal.crossfit.com/2005/08/...y-greg-gla.tpl

    This article says you shouldn't start with the bar, but I was thinking I am sufficiently strong/flexible enough to try the bar?

    Definitely hitting the pool tomorrow!

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

    Saw the most recent clip of Natalie Coughlin on FB from Dancing with the Stars:

    [ame="http://www.youtube.com/watch?v=6u9atC0z1kc&feature=player_embedded"]YouTube - Week 4 - Natalie Coughlin - Dancing With The Stars[/ame]

    Like the mermaid-like costume! She looks in fantastic shape from all the running she's been doing.

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

    I also saw that Brendan Hansen started a blog today:

    http://puresportblog.com/

    Updated October 13th, 2009 at 04:21 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning , Ellipse Machine
  7. Tuesday OCTOBER 13th, 2009

    by , October 13th, 2009 at 10:43 AM (Ande's Swimming Blog)
    Tuesday OCTOBER 13th, 2009


    Jay McDonald, 52, from Wimberley TX passed away on Saturday October 10th. He had a heart attack while playing tennis. Jay is survived by his wife Laurie, 5 children & many friends. At the 2008 SCY Nationals in Austin Jay went 27.39 in the 50 breast breaking the 50 - 54 Mens National Record. In years past, Jay swam and coached, he was a kind person and a good friend.

    Jay McDonald’s Funeral Services are
    Saturday October 17th 11:26 am in
    Wimberley, TX at
    Cypress Creek Church on 211 Stillwater http://www.cypresscreekchurch.com
    church phone number (512) 847-1222‎
    Jay’s Life Celebration Reception will follow the service at the church.

    Google Map for Directions
    http://tinyurl.com/CypressCreekChurch

    cards & letters to
    Laurie McDonald
    14 Overbrook Ct
    Wimberley, TX 78676

    Haven't seen his obituary in the paper yet.

    ~ ~ ~ ~ ~


    2009 Postal 5k & 10k results are online

    5k Preliminary Results for Swimmers


    10k Preliminary Results for Swimmers


    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    51 Days till Long Beach


    Weights SUNDAY World Gym: 5:00 pm
    bench press 8 x 135 5 x 185 5 x 185 4 x 185
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 167 8 x 197 5 x 207 4 x 215
    leg press 8 x 180 8 x 270
    also did some one legged bench steps


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with Larry & Nate
    Beside Max, tyler & todd

    WORE lycra brief

    Warm-up
    2 rounds of
    100 fr 25 fl dr
    100 fr 25 fl dr 25 bk
    100 fr 25 fl dr 25 bk 25 br
    100 fr 100 IM


    Main Set

    DROP DOWN KICK SET no FINS
    50's start at 1:00 drop 1 sec each round
    kicked with a board to 45
    kicked with no board to 37

    50 easy

    assigned 1000
    did several 50's with 5 or MORE SDKs off each wall

    Got out early to make an 8:00 am meeting

    Updated October 13th, 2009 at 04:13 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Monday OCTOBER 12th, 2009

    by , October 12th, 2009 at 02:28 PM (Ande's Swimming Blog)
    Monday OCTOBER 12th, 2009


    Jay McDonald, 52, from Wimberley TX passed away on Saturday October 10th. He had a heart attack while playing tennis. Jay is survived by his wife Laurie, 5 children & many friends. At the 2008 SCY Nationals in Austin Jay went 27.39 in the 50 breast breaking the 50 - 54 Mens National Record. In years past, Jay swam and coached, he was a kind person and a good friend.

    Jay McDonald’s Funeral Services are
    Saturday October 17th 11:26 am at
    Cypress Creek Church at 211 Stillwater in Wimberley, TX http://www.cypresscreekchurch.com
    church phone number (512) 847-1222‎
    Jay’s Life Celebration Reception is after the service at the church.

    Google Map for Directions
    http://tinyurl.com/CypressCreekChurch

    Laurie Mcdonald
    14 Overbrook Ct
    Wimberley, TX 78676

    Haven't seen his obituary in the paper yet.



    Postal 5 & 10 k results are out.

    5k Preliminary Results for Swimmers


    10k Preliminary Results for Swimmers


    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    52 Days till Long Beach


    Weights SUNDAY World Gym: 5:00 pm
    bench press 8 x 135 5 x 195 6 x 185 5 x 185
    lat press 8 x 40 8 x 45 8 x 50 6 x 55 4 x 60
    lat pull 8 x 167 8 x 197 5 x 207 4 x 215


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with Larry Nate, Mark & Erin a grad student from Australia who swam for Washington went 16:11 in the 1650
    Beside tyler & todd

    WORE lycra brief

    Warm-up
    4 rounds of
    125 fr, 75 k, & 50 IM

    Main Set

    assigned: 6 rounds of
    3 x 150, then 50 easy
    R1 on 1:55, round 2 on 1:50, round 3 on 1:45
    DID: swam all of rounds 1, 2, & 3
    modified rounds 4, 5 & 6
    3 x (2 x 50) will 6 or more SDKs off each wall
    went around 30's

    assigned: 10 x 100 with fins
    odds fr swim on 1:05
    evens K on 1:20
    DID:
    odds: 50 FR
    evens 100 k NO FINS

    50 easy

    Updated October 13th, 2009 at 04:12 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. PRs & Plyos, Sunday, Oct. 11

    by , October 11th, 2009 at 09:44 PM (The FAF AFAP Digest)
    AM Drylands:

    Core:

    elevated trunk twists on bench w/10 lb plate, 2 x 50
    dead bugs on bosu, 3 x 25
    long arm crunches, 3 x 50
    back extensions w/25 lb plate, 2 x 15
    Hanging straight leg raise, 2 x 15

    Weights/Plyos:

    deadlift, 125 x 1 x 5, 135 x 1 x 5, 145 x 2 x 5 (tried to do another set of 5, but my hands were slipping)
    HS hi row, 190 x 1 x 5, 200 x 4 x 5
    kneeling overhead cable crunch w/knees only on bosu (gets the lower body this way), 110 x 2 x 10
    squat into overhead shoulder press w/20 lb DBs (press is fast), 3 x 10
    rack chins, 3 x 15

    multi-box jumps (used 3 boxes), 3 x 10
    squat jumps, 2 x 10

    RC:

    scapular wall slides, 2 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    3 position arm extensions, 3 x 2 x 15


    PM Swim/SCY/Solo:

    Warm up

    700 variety

    Hypoxic Set:

    20 x 25
    odds = UW belly shooters (no fins)
    evens = EZ

    (I forced myself to do all belly shooters, as I realize I've fallen too much in love with shooters on my back.)

    50 EZ

    Speed Sets:

    18 x 50, done as 3 x through:

    4 x 50 cruise (4 free, 4 backstroke kick, 4 evil) @ 1:00-10
    30 seconds extra rest
    1 x 50 AFAP w/fins
    1 x 50 EZ DAB

    On the AFAPs, I went 50 back (:24), 50 fly (24.5ish), 50 SDK (22.5ish). I think these are my fastest AFAP 50s in practice. Fly still feels choppy and like I'm forcing the turnover.

    100 EZ

    100 scull

    3 x (25 AFAP free + 50 EZ)

    At Wolfy's suggetsion, I did the 25s from mid-pool to practice fast turns.

    200 EZ

    Total: 2800

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

    Commentary:

    I realize I almost never do weights on Sunday AM after an off day on Saturday. Felt a little peppier in the weight room as a result. I did PRs on the HS hi row and on the deadlift. I hadn't done a deadlift in ages, so I was rather surprised. I don't know about DOMS ... after my 5 x 5 heavy lifting sessions, I'm sore almost right away!

    When I told Mr. Fort I was switching to some 5 x 5 heavy weights 2x a week, he immediately said I would get more tank like. I hope that's not true if I'm not doing that many exercises that way ...

    My 50s were practice PRs as well, as I recall. The legs felt strong. And to think I almost went for a run instead of swimming!

    There is no school tomorrow (though still kid practices). But I've persuaded Mini-Fort to babysit in the AM so that I can go to hot yoga.

    Meets:

    Oct. 25 Sprint Classic (SCY)
    Nov. 28 Thanksgiving Meet (SCM)
    Dec 6-7 SCM Zones (may just go one day)
    Dec 13 Penthlon Meet in Pittsburgh

    I wish an order of events for the middle two meets would come out ...

    And I'm amazed! Thanks to the efforts of Mermaid , there is actually going to be a real live USMS sanctioned masters meet in Pittsburgh. Usually, there's just those dinky Y meets that Bill and Jimby are so fond of attending. I may go to this meet (though I'm sure I'll be tired and meeted out), as I want to support Mermaid and we need to be up in Pittsburgh periodically anyway.

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

    Since I was up very late chasing around homecoming kids, I could barely rouse myself out of bed for the 5K/1 mile fun run at the high school. I ended up watching as Mr. Fort and lil lil Fort did the one mile run. Lil lil Fort ran a 7:34 and didn't even seem tired. So my no running until Dec. edict is still intact. I may have to treat myself to one little fall run after the Sprint Classic.

    Updated October 11th, 2009 at 10:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. aztimm update and musings

    by , October 9th, 2009 at 11:55 PM (aztimm's training blog)
    This has been a crazy week for me. Went Disneyland on Sunday, and somehow closed the park, and was there all day Monday, and a good chunk of Tues, before my flight back to PHX. Wed was mostly a 'normal' day for me, swim AM, work, gym PM. Then yesterday was another travel day, PHX-CLT-AVP (what was supposed to be my Steamtown marathon trip). I did bring running and swimming gear with me, but don't know if I'll get in any workouts. Haven't yet done an outside run since my injury, and don't think I'd want to test things out in unfamiliar areas.

    Interestingly enough, both of my brothers will be at my Mom's at some point this weekend. My oldest is here tonight, he's a soccer ref and there's some big tournament that he's working tomorrow. He was telling me about his daughter running cross country in high school, and I said we should all plan to do the Philly marathon next year (or maybe Steamtown). Much depends where she goes to college, she graduates from high school next year; they live outside Philly. Then my other brother (who also ran in high school) is driving in from Cleveland tomorrow for his 25th high school reunion (his wife couldn't come since their kids have too many activities). Maybe I can talk them both into doing Steamtown with me next year, would certainly be interesting to have 3 brothers.

    Anyway, on to the workouts....
    Wed AM Swim with the team, ASU Rec Center
    around 400 warm-up
    something like 8 x 50 @ 1 min
    then a test set, choice of 10 x 200, or 15 x 100, I went with the 200s; 10 x 200 @ 3:00. held around 2:35 to 2:40 throughout, went around 2:28 on the last
    300 easy cool down

    Wed PM gym session (copied from my iPhone):
    Treadmill: 34:11, 355.1 cal, 3.19 miles, avg pace 5.6 mph. Similar to last, warmup, then 2/1/3/1/4/1/5/1/6/1/4 where longer minutes are jog, 1 min walk. Got pace up to a max 8:34/mile.
    Chest press w/ dumbbells (weight is each arm) feet crossed in air: 1 x 15 x 35, 1 x 12 x 45, 1 x 12 x 50, 1 x 12 x 55, 2 x 10 x 60
    Precor pec fly: 1 x 15 x 110, 1 x 12 x 130, 1 x 12 x 150, 1 x 10 x 170
    Precor shoulder press: 1 x 15 x 80, 1 x 12 x 90, 1 x 12 x 100
    Precor seated row: 1 x 15 x 90, 1 x 12 x 110, 1 x 12 x 130
    Standing biceps machine curls: 1 x 15 x 70, 1 x 12 x 80, 1 x 12 x 90, 1 x 10 x 100
    Triceps rope pulldowns: 1 x 15 x 50, 1 x 12 x 60, 1 x 10 x 70
    Step ups: 2 x 10 each leg
    Hammer strength abdominal crunch: 2 x 20 x 110

    I did get invited by a guy I went to high school with to swim with his team (he coaches some kids), and may do that Monday. And if the weather cooperates, I may do a short run tomorrow. Sun is trip to see my brother & family in the Philly area (my nephew turned 22 today and I haven't seen him for around 8 years). I fly back to PHX early Tues, again AVP-CLT-PHX, but it is a pretty tight connection in CLT.

    My ankle held up ok at Disneyland. The one ride that bothered me was The Matterhorn, and I was pushing pretty hard on both feet. But that was just after Space Mountain too... All plane trips were fine; on the long PHX-CLT leg I took off my shoes to give my ankle some space.
  11. Friday, Oct. 9

    by , October 9th, 2009 at 05:36 PM (The FAF AFAP Digest)
    Hot Yoga:

    I journeyed once again to the hot yoga studio at 10:00 am to be tortured by Insel. Insel apparently prefers his bikram yoga studio at 110+ degrees. It was at a comparatively balmy 105.8 degrees last Tuesday. That 5 degrees makes a huge difference! The last 20 minutes I just wanted to jump in an ice bath. I would have laid out serious cash for an icy drink; my water was hot by that time.

    I've learned from yoga that I have weenie shin muscles. (This is apparent from plyos as well.) I am not nearly as flexy as the Sarah Jessica Park lookalike. I can't understand a word the instructors say in "yoga speak." There is definitely some aerobic work going on in there -- my heart is pounding when I'm barely doing anything. My back muscles, especially the mid back, feel nicely looser though!

    Insel keeps telling me I "must" go more than 2x a week. I really don't see that happening ... I tried to explain that I had another obsession, but I got the glazed eye look when I mentioned masters swimming.

    Drylands:

    Core:

    long arm crunches, 2 x 50
    bicycles, 2 x 50
    windshield wipers, 1 x 25
    hanging reverse crunches, 3 x 15

    Plyos:

    box jacks w/med ball, 3 x 1
    bunny hops, 2 x 10
    squat jumps w/10 lb plate (you raise plate over the head as you jump), 2 x 10

    (I liked all 3 of these plyos. I tried the "dance move" plyo I posted a link to before (step back, twist w/plate and jump -- too damn complicated, blech.)

    Explosive weights+:

    leg press, 290 x 2 x 10
    bench press, 60 x 2 x 10
    narrow grip seated row, 80 x 2 x 10
    rack chins, 3 x 15
    shoulder shrugs, 15 x 2 x 15, forward & back

    RC:

    seated straight arm dips, 60 x 2 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    scapular wall slides, 2 x 25

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

    Commentary:

    I still prefer doing weights before yoga (like I did Tuesday) than yoga before weights. I may have to pick a different day.

    Looking forward to an off day tomorrow and a bit of a lie in. Nothing scheduled until soccer at 11:00 am tomorrow. Well, and then there's the homecoming festivities. My son is at a cross country Invitational, so he's missing out. But outfitting a teenage girl seems to be an expensive and time consuming proposition ...

    Week tally (6 days):

    4 x swim
    3 x gym
    2 x yoga

    Updated October 9th, 2009 at 09:06 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  12. FAST Fri OCT 9, 50 point 100 fr at end of practice

    by , October 9th, 2009 at 12:23 PM (Ande's Swimming Blog)
    FAST Friday OCTOBER 9th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    55 Days till Long Beach

    Weights world gym 5:15 am
    bench press 8 x 135 4 x 195 3 x 200
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 167 6 x 207 4 x 210
    leg press 8 x 230 8 x 310


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    both bulkheads down
    dual competition course setup
    pads in, swam on north end with BLOCKS
    dove in on time
    Swam with Nate, Mary, & Larry
    Beside tyler, todd, chris, & Mike

    WORE old B70 full

    Warm-up
    2 rounds of
    200 fr
    150
    100 k went 1:07 in 2nd round
    050 drill

    Main Set

    10 x 100 FAST for time on 4:00
    lanes went in 2 heats leaving every 2:00
    swimmers were 10 apart
    went in the 1st heat with Mary
    Larry & Nate went in heat 2

    #1 - 5 FREE
    swam beside Tyler
    Went 53, 53, 53. 54, 53


    100 EASY

    #6 100 back
    went 59

    #7 100 IM
    went 59

    #8 & 9 100 k
    went 1:05, 1:02

    100 EASY
    rested 3 minutes extra

    #10 100 free
    went 50.8


    100 easy

    10 x 25
    odds: SDK FAST from a dive on :20
    went 10's & 11's
    evens: easy on 1:40

    4 minutes Rest

    25 SDK FAST
    Go start off blocks
    whitney timed
    said I went 9.8 but
    she was kinda far from the wall I touched
    don't know if she spotted it right

    Updated October 9th, 2009 at 03:21 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Dryland + Recovery Swim, Wed., Oct. 7

    by , October 7th, 2009 at 04:11 PM (The FAF AFAP Digest)
    Drylands:

    The back/shoulders were feeling a *little* sore from the weights yesterday. So I decided to stick to plyos and core work.

    bicycles, 2 x 50
    dead bugs, 2 x 25
    good morning darlings, 2 x 50
    long arm crunches, 2 x 50
    crunches on yoga ball, 2 x 50
    straight leg raises in captain's chair, 3 x 15
    (these are vastly easier than when done from a hanging position)

    jump tucks, 5 x 5
    split squat jumps, 2 x 10
    (jump to right leg, jump to left leg, jump to land on both legs)
    double leg bunny jump, 2 x 10

    (I did these plyos with low rep, but max intensity.)

    hip hinges w/12.5 DBs, 2 x 10 each leg
    (I am so much better balancing on my left leg ... noticed that in yoga too.)
    single arm push on double cable FM machine, 30 x 2 x 10, each arm
    (for some reason, the weight on the double cable FM motion machine seems much "heavier" than on the other two single cable machines)
    prone scapular scrunches w/handweights, 2 x 25


    Swim/SCY/Solo:

    Had a recovery/drilly type swim:

    Warm up:

    800 variety swim, kick, drill

    Hypoxic set:

    20 x 50 UW SDK w/fins @ 1:05 (1 breath at turn)
    odds = back
    evens = belly

    100 scull after #10 and #20

    Fly drill set:

    8 x 75, done as:
    25 easy speed fly working on streamline and breakouts + 25 easy DAB + 25 chest press fly drill

    100 EZ

    Total: 2700

    Hot tub, 10 minutes

    As I was sitting in the hot tub, a kid had an accident in the pool and it was closed down. I went to the pool a bit earlier than usual today, so I lucked out and didn't have my workout interrupted.

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

    Sprint Classic:

    I sent in my entries for the Sprint Classic today, and am "negotiating" attendance.

    50 back, 28.7
    50 breast, 35.9*
    50 fly, 27.5
    50 free, 25.9

    All 4 25s, times about what I did last year.

    * Hulk will say I'm sandbagging, but I still don't really believe I went a 34.1 tapered last year. That swim is therefore in the fluke category until I do it again.

    My transfer of affiliation will be effective then, so I am back to swimming for GMU.

    Other plyos/plyo info:

    double leg power hop with stepback lunge twist: http://www.realjock.com/article/757/

    box jack, http://fliiby.com/file/396630/lxbvinp6on.html

    scissor lunge, http://fliiby.com/file/411979/vxl2lso4hy.html

    http://www.man-health-fitness-soluti...exercises.html

    http://books.google.com/books?id=8k-...imming&f=false

    http://www.kewego.com/video/iLyROoafMNBb.html


    Here's a good pic of a rack chin or rack pull up. I really like these. I haven't attempted to do them with a barbell though.

    Updated October 7th, 2009 at 10:45 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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  14. Gym + Yoga, Tuesday, Oct. 6

    by , October 6th, 2009 at 05:12 PM (The FAF AFAP Digest)
    Drylands:

    hanging reverse crunches, 3 x 15
    long arm crunches, 2 x 50
    bicycles, 2 x 50
    rack chins, 3 x 15
    (love these!)
    burpees with push up and air squat, 2 x 10 (These are exhausting!)

    squats on FM machine (had to play around with weight), 190 x 1 x 5, 210 x 1 x 5, 230 x 1 x 5, 250 x 1 x 5, 270 x 1 x 5
    bicep curl w/BB, 50 x 5 x 5
    standing lat pulldown, 150 x 5 x 5
    leg extensions, 110 x 1 x 5, 120 x 3 x 5

    external and internal rotators, 10 x 2 x 15, each arm

    Hot Yoga:

    Day #2 of the hot yoga experiment. Wow, it was much easier today and I tolerated the heat much better. I didn't have the urge to sprint out of the room after 60 minutes or the uncomfortable feeling that my face might blow up. I also went through 3 bottles of water.

    I definitely like the heat for stretching. And the hot yoga poses don't unduly put pressure on the shoulders, which is nice (and unlike other forms of yoga). But I'm still rather klutzy in terms of balance. I think it takes awhile to acquires this skill.

    One odd thing I noticed today is that, after weights, it is somewhat difficult to constantly be holding your arms over your head in streamline position. However, this is the one thing I can do better than the yoginis. lol

    More yoga-kinis than ever today. And some dude did 2 back to back classes ...

    I still wish it wasn't such a time drain.

    Did a quick search about calorie burning and found these links:

    http://www.bikram-yoga-noosa-austral...s-and-yoga.htm

    Hard to believe it's comparable to jogging in terms of calories burned. Of course, jogging is not running either ...

    Here are a list of the reported/supposed benefits:

    Some of the benefits of Bikram Yoga:

    Works every organ, gland, nerve, tendon, ligament and muscle in the whole body every Bikram Yoga session
    Expands your capacity to breathe deeply and fully
    Prevents injury and may prevent or improve chronic illness
    Promotes better sleep, you may even need to sleep less
    Fabulous body toning effects
    Weight loss or gain depending on your body's needs
    Improvement in posture and body awareness
    Improve the healing and regenerative powers of your body
    Improvement in T-cell function and your immune system
    Improvement in your lymphatic system
    Lengthening and strengthening of muscles
    Increased flexibility
    Improvement in peripheral circulation
    Improvement in metabolism / digestion
    Gives the body a cardiovascular workout without negative impacting forces
    Nervous system is exercised
    Endocrine and exocrine glands are massaged and stimulated to better function
    Muscular and skeletal network are enhanced
    Weight bearing exercise will help prevent osteoporosis
    Improves heart and lung function
    Improves back conditions of pain and misalignment
    Improves flexibility of your spine in its range of motion in all directions allowing the improvement in function of your central nervous system. Better nervous system communication means a better functioning body and mind
    Helps cultivate a sense of well being and a more peaceful mind
    Integration of both sides of the brain to improve memory, learning, body coordination and balance
    Builds mental strength and teaches you to hold your mind in a focused and meditative state

    Freestyle/GoSwim:

    Saw this on Glenn's FB page:

    http://www.stumbleupon.com/s/#2YyCwp...up-catch.html/

    I know my own head is certainly elevated some, though I recall ehoch saying there is absolutely nothing good about this type of head position.

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

    Hoping to go to the gym and pool tomorrow, though I have a couple other obligations. We'll see how fast I can move ...

    Mini Fort got her third game ball in volleyball last night. I fear her serious swimming days may be numbered ... she thinks volleyball is just "more fun." My littlest one, on the other hand, continues to be enamored with swimming. And it is fairly comical to watch her attempt to learn flip turns.

    Updated October 6th, 2009 at 05:34 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  15. Hmmmm ...

    by , October 5th, 2009 at 11:24 AM (Of Swimming Bondage)
    I guess there was more tiredness in my arms from Friday's quality and Saturday's long workout than I thought in this ~65 minute long workout @ Cactus this morning with Laura on deck:

    • 1 x 400: 100 fr - 200 IM k/d - 100 fr
    • 8 x 75: on 1:20
      • odds: scull - drill - build
      • evens: kick - drill - build
      • did 2 fly, 2 back, 2 free, 1 fly, 1 back

    • 8 x 25: on 0:35, 2 each stroke, odds 1/2 fast - 1/2 easy, evens 1/2 easy - 1/2 fast
    • 4 x 200: on 3:30, best average pace
      • went free 2:03, 2:00+, 2:02, 2:04
      • really would have preferred to be holding 1:55 to 1:57 range

    • 4 x 150: on 2:15, recovery pull
    • 2 x 200: on 3:30, best average pace
      • went IM going 2:18, 2:25

    • 2 x 100: pull recovery

    TOTAL: 3,200 SCY

    Commentary:

    • As noted, I was surprised that I didn't feel zippier. Aside from maybe Sunday not being enough recovery from Friday and Saturday, there are two other factors at play:
      • Longer and harder day yesterday officiating than anticipated. The meet was hosted by a smaller team and they didn't have anywhere near the staff or the experience to pull it off. We had barely enough officials to make this legal, got no breaks and then had the starting system go down about 1/3rd of the way into the meet. The poor starter had to yell to start the kids and then the referee would use her whistle as the "beep." Added on top of that, our walkie-talkies were acting up and it was a younger kids meet so we were crazy busy with DQs.
      • When driving back to Phoenix from Prescott, I was tired and made the mistake of grabbing a cup of coffee at 3:45pm ... resulting in a safe drive home, but very little sleep last night.

    • Will try to hit a core class at noon and then take it easy tomorrow on aerobic day.
  16. Monday OCTOBER 5th, 2009

    by , October 5th, 2009 at 10:48 AM (Ande's Swimming Blog)
    Monday OCTOBER 5th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    59 Days till Long Beach

    Weights
    lat press
    lat pull
    bench press

    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in on time
    Swam with Amy, larry, nate, & mary
    beside brandon, max, ned, paul, brad, tyler & todd

    WORE briefs

    Warm-up
    2 rounds of 200 100 200

    Main Set

    20 x 100
    2 rounds of
    1 - 4 aerobic on 1:20 went 3rd cruised it
    #5 fast
    6 - 9 aerobic on 1:20 went 3rd cruised it
    #10 fast k
    went 1:10

    assigned 10 x 150
    did 10 x ( 50k 50 skip 50 k)
  17. Hot, hot, hot!, Friday, Oct. 2

    by , October 2nd, 2009 at 03:59 PM (The FAF AFAP Digest)
    AM: Hot Yoga:

    As promised, I made it to my first hot yoga class. I think I liked it better than other yoga I've done -- you can get really flexy when you're so hot. But it was really really hot those last 30 minutes, and the 90 minute class went long. I'm fair skinned and my face was bright red. Next time, I'm bringing more water and putting ice in it. G2 was definitely not the right thing to bring to class.

    In general, I'm pretty flexible, but my balance isn't the greatest compared to the real yogis. I was told it burned 1,000 calories, which seems like a lot. You definitely lose a lot of water weight; I was drenched! I can't believe some yogis do this 2x a day ...

    PM: Weights

    Didn't get in as long a session in as I had hoped -- too many errands and chatting with an old friend at the gym. But I did manage this:

    leg press, 270 x 3 x 10 (fast)
    bench press, 70 x 1 x 8 (fast), 60 x 2 x 8 (fast)
    tricep press, 45 x 3 x 10 (fast)

    yates row (first time I'd ever done it, had to play around with the weight), 95 x 1 x 20, 115 x 1 x 10, 135 x 1 x 10, 145 x 1 x 8
    internal and external rotators, 10 x 2 x 15 each arm
    lunges w/20 lb DBs, 2 x 15

    hanging reverse crunches, 3 x 15
    straight leg raises lifting hips off bench, 2 x 15
    dead bugs on bosu, 3 x 25 (much harder on the bosu, Pete. )

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

    I do think the yoga took some toll on the weights. I felt more tired than usual. I guess I'm just used to lifting weights first and in the am.

    I have two GFs coming over tonight (can't go out have to babysit a coed teenage group, lol). Will definitely be drinking our fav buttery chard.
  18. Bit o' bonkage

    by , October 2nd, 2009 at 10:14 AM (Of Swimming Bondage)
    I thought I was going to have to workout solo today, but I was able to get to Cactus for this morning's quality workout with Laura:

    • 1 x 600: 2 times through 100 swim - 50 kick - 100 swim - 50 drill
    • 12 x 25: 4 rounds of 3 going no breath on 0:30, build on 0:30, fast on 0:40
      • alternated fly-free on no breathers
      • did rest of the rounds in IM order

    • 6 x 25: on 0:35, 2 times through DPS, spin, fast
    • 1 x 50: easy
    • Main set #1:
      • 1 x 50: fast on 1:00
        • went free dive 0:23+

      • 1 x 25: easy on 0:45
      • 2 x 50: fast on 1:00
        • #1 free dive 23.7 (watch)
        • #2 free push 26+

      • 2 x 25: easy on 0:45
      • 3 x 50: fast on 1:00
        • #1 free dive 23.7 (watch)
        • #2 free push 27-
        • #3 free push 27+/28-

      • 3 x 25: easy on 0:45
      • 4 x 50: fast on 1:00
        • #1 free dive 25.2 (watch)
        • #2 free push 27.4 (watch)
        • #3 free push 26.9 (watch)
        • #4 free push 26.9 (watch)

      • 4 x 25: easy on 0:45

    • Main set #2:
      • 5 x 100: fast on 2:30
        • #1 fly dive 59.4 (watch)
        • #2 back push 1:00-
        • #3 breast dive 1:15
        • #4 free dive 54.8 (watch)
        • #5 IM dive 1:04+

      • 5 x 50: easy on 1:00

    • 2 x 100: 25 scull-25drill-50 easy

    TOTAL: 2,800 SCY

    Commentary:

    • On the 50s fast I would feel great & strong on the 1st one, but then really struggled to keep my legs and arms moving. On the last round of 4, I aimed to envision it like a broken 200 and was hoping to go 24+ and then 26+ on the remaining 50s, but I couldn't quite get there.
    • On the 100s, I was very happy with my backstroke, but then the bonkage started to happen. By the time I got to the last one IM, I was spent; I barely had arms for the fly, took maybe 2 SDKs off the wall on backstroke, was gasping on breaststroke and had not much more than a weak 2 beat kick on the free.
    • I did need this kind of quality-oriented workout today and would rather have bonked than walked out feeling like I had something left, but I'm a hurting unit right now.
    • I'm not sure how much energy I'll have later today when I grab a core class over lunch time.
  19. Thursday Oct 01, 2009 SPEED TRAINING HAS BEGUN

    by , October 1st, 2009 at 02:43 PM (Ande's Swimming Blog)
    Thursday Oct 01, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    63 Days till Long Beach

    Weights:
    bench
    lat press
    lat pull
    leg press


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in 10 minutes late
    Swam with Paul, Mike & Max beside Amy Brandon, Tyler, Tara, & Jon

    WORE Briefs

    Warm-up
    300 ish

    Main Set

    assigned 8 x 300
    did 8 x (3 x 50 fr ) did 5 - 7 SDKs off each wall
    went 28's - 31


    UT men trained this morning, Kris on deck

    UT Women's Volley Ball team is very good, years ago UT mens swim team started a tradition where they support them at some of their tough games. Volleyball games go to 25 points. Each swimmer wears 14 items of clothing. Each time the UT women score 2 points, the swimmers nonchallantly remove one item of clothing.
    score 2 points kick off a shoe,
    score 2 more kick off the other shoe
    . . .
    When UT women get to 24 points, each swimmer's wearing a pair of boxers and a speedo brief beneath. When UT women score the winning point, swimmers drop their boxers & walk around the volleyball court. The volleyball team has given swimmers a special featured section to sit. Last night on the game versus A&M around 20 showed up to give their support. Here's how the game went.
  20. Wed Sep 30, AM swim & PM weights

    by , October 1st, 2009 at 12:41 AM (aztimm's training blog)
    Made it to swim this morning with the team, 6am @ ASU's rec center (short course)
    went in my old lane, mostly people I knew, who didn't give me a hard time about going last
    500 warm-up choice
    5 x 50 @ :50, more extended warm-up
    21 x 100 @ 1:40, done as
    2 easy, 4 fast, 2 easy, 3 fast, 2 easy, 2 fast, 2 easy, 1 fast, 1 easy, 1 fast
    200 warm-down

    most of my easy were 1:20 to 1:25; the fast around 1:12 to 1:17, and pushed 1:10 on the very last (took off my drag suit, no knot today)
    as I was getting out of the pool I really felt like I was going to get sick. not sure if it was something I ate last night, not enough water, the workout, or whatever. the only other time I remember that feeling was years ago, I swam a 6pm workout on a Friday (after eating a tuna sandwich for lunch)...got there and Mark Gill was coaching...asked me if I was in the mood for something very long. I did 2500 LCM, warmed down, got out, and he said something like, "I'm surprised you're not sick," and that really made my stomach turn.

    Made it to the gym tonight, pasting in what I typed on my iPhone:
    Elliptical: crossramp 5, resistance 7, 11 min, 1433 strides, 113 cal
    Bench press: 1 x 15 x 45 (empty bar), 1 x 12 x 115, 1 x 12 x 135, 1 x 8 x 155, 1 x 6 x 155 (died)
    Hammer strength shoulder press: 1 x 15 x 70, 1 x 12 x 90, 2 x 10 x 110
    Precor seated row: 1 x 15 x 90, 1 x 12 x 110, 1 x 12 x 130, 1 x 10 x 150
    Precor pec fly: 1 x 15 x 90, 1 x 12 x 110, 1 x 12 x 130, 1 x 12 x 150, 2 x 10 x 170
    Precor lateral raise: 1 x 12 x 55, 1 x 12 x 60, 1 x 12 x 65
    Precor camber curl: 1 x 15 x 50, 1 x 12 x 60, 1 x 12 x 70, 2 x 10 x 80
    Flex fitness dip machine: 1 x 15 x 135, 1 x 12 x 150, 1 x 12 x 165
    Precor triceps extension: 1 x 15 x 50, 1 x 12 x 70, 2 x 10 x 80
    Hammer strength abdominal crunch: 3 x 15 x 110

    I really wanted to try the bench press; the last time I did was a couple days after my ankle injury, when I shouldn't have been lifting at all. Didn't realize how drained I'd feel after.