I was pretty down and out from this cold I've had on Monday and Tuesday. One day I did 1000 easy. That was it. Wed: Swim/SCY @ Sewy Swam with the Sewy team because Pitt practice was cancelled due to weather. I can't remember the workout exactly. I know I warmed up and did some bursts. The team was doing a set. But I did 10 x 25 AFAP + 75 EZ with a couple extra 50 EZs thrown in. Thursday: Drylands: flutter kicks in streamline on bosu, streamline stands on flat side of bosu, warrior on bosu, seated rows, good mornings, hip thrusters, explosive leg extensions, standing broad jumps, goblet squats, med ball slams, knee tuck jumps, seated straight arm dips Did 3-4 miles on treadmill Friday: Swim/SCY @ Pitt Warm up: 400 various 4 x 25 shooters w/fins Fooled around with the Colorado backstroke ledges while the team was doing something else. I don't like these ledges; they're hard to get in place and keep them there. The ones they're using at NCAAs are so much better. Main sets: 6 x 100 of something -- I did 6 x 50 burst + cruise @ 1:30 8 x 25 fly @ 100 pace @ :45 100 EZ Team was doing sprint 12 & 16 25s but the interval was too hard for me. So I did 5 x (5 x 25 AFAP + 75 EZ) 20 x 25 @ :30 -- I did them odds = back kick @ 100 pace, evens = EZ 100 EZ ~~~~~~~~~~~~~~~~~~~~~~~~~ Finally feeling better after struggling for a few days. May just go easy today and crank it up on Sunday. Really looking forward to going to NC for a few days for Lil Fort's spring break. All this snow doesn't feel like spring ...
Wed: Swim/SCY @ Pitt Can't remember what I did anymore. I know there were bursts, AFAP 25s and some 100 pace 50s. Thursday: off Friday: Swim/SCY @ Pitt Warm up: 400 various 5 x 50 DPS free w/paddles @ 1:45 (they were doing 100s) 8 x 25 shooters w/fins @ :45 Main sets: This main set was good for me, gave me plenty of rest to do 8 x 25 AFAP + 75 EZ and a fast 50. Sat on the wall like a good sprinter. 2 rounds: 1 x 150 fast @ 6:00 1 x 100 fast @ 6:00 1 x 75 fast @ 6:00 1 x 60 fast @ 6:00 100 EZ Saturday: I woke up with a cold on Friday, so didn't feel that great. I did hit the gym for an hour and did: RC ex, explosive leg extensions, extreme angle squat w/15 lb DB @ 5:00, meds ball slams, good mornings, seated row, cable twist w/yoga ball, seated straight arm dips, single leg stand on flat side of bosu, hip abductors, leg press Because I didn't feel that well, I didn't swim in our local meet. But I went to spectate and had a blast watching and cheering for everyone. Sunday: Swim/SCY/Solo: Warm up: 500 various 100 scull 4 x 25 shooters 50 EZ Mains sets: 5 rounds: 1 x 50 @ 100 pace @ 1:00 1 x 50 EZ @ 2:00 100 EZ 5 rounds: 1 x 50 @ 100 pace @ 1:00 1 x 50 EZ @ 2:00 100 EZ ~~~~~~~~~~~~~~~~~~~~~~ Between having a cold and being sore from weights, I didn't even attempt any AFAP work today. Hopefully, I will be able to work hard this week.
Sunday: Swim/SCY/Solo @ BP Warm up: 500 various 100 scull 4 x 25 shooters 50 EZ Main sets: 8 x 25 burst + cruise, mostly from the blocks 100 EZ 4 x (25 AFAP + 75 EZ) from the blocks 4 x (broken AFAP 50, :10-:15 rest, + 150 EZ) -- 2 swim, 2 shooters Total: 2250 Monday: Drylands: 50-55 min single leg deadlifts, good mornings, tricep press, hip thrusters, resisted standing broad jumps, altitude drops, med ball slams, extreme angle step ups w/bar, push press, explosive leg extensions 3 miles on treadmill Tuesday: Swim/SCY/Solo @ Sewy Warm up: 500 various 100 scull 4 x 25 shooters Main sets: 2 rounds w/fins 20 x 25 IM order @ :45 @ 100 pace 200 EZ 10 x 25 back kick @ :40 @ 100 pace 100 EZ Total: 2450 5 miles on the treadmill ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I defaulted to 100 pace today because I was tired from the weekend's sprint workouts and weights yesterday. I'm still somewhat ambivalent about my "comeback" ... it's frustrating to feel physically limited and I know it's going to take awhile to be swimming/racing fit again. But I nonetheless purchased a new tech suit today to use this spring as there are only old ones in my closet. Though I like Arenas, I wasn't moved to pay $550 for the newest model. So I opted for the new A3 VICI suit. And, unlike, Arenas, it comes in black!
Updated March 14th, 2018 at 10:22 AM by The Fortress
Wednesday: Swim/SCY @ Pitt Warm up: 400 (did 350) 200 drill (did 150) 8 x 25 shooters @ :40 Main sets: 4 rounds (I did 3 and modified) 4 x 125 @ 2:10 (did 25 burst SDK + cruise + 50 EZ) 8 x 25 @ :30, did odds = 100 pace, evens = EZ 1 x 50 EZ 1 x 50 fast (did 25 AFAP + 25 EZ) 1 x 50 EZ Total: 2650 Thursday: 40 minutes at the gym doing: deadlifts, good mornings, seated row, hip thrusters, hip adductors, explosive leg extensions, extreme angle squat, etc. Friday: 8 miles on treadmill in 2 outings while Fort Daughter was sleeping in & napping Saturday: Swim/SCY/Solo @ BP Warm up: 600 various 4 x 25 shooters @ :40 50 EZ Main sets: 8 x 30 burst to 15 m, cruise back, 6 of them off the blocks 100 EZ 8 x (25 AFAP + 75 EZ) @ 3-4:00 -- my easy is just DAB or easy kicking 50 EZ 4 x 25 w/chute 200 EZ Total: 2250 ~~~~~~~~~~~~~~~~~~~~~~~~~~ Kept my workouts pretty short this week with my daughter home. Still I felt pretty sluggish today. Planning on heading back to BP tomorrow for another sprint practice. I did enter our Y Champs on April 7-8 at Spire. There is a masters meet here in Mt Lebanon next weekend. I might drop in and deck enter a couple events just out of sheer convenience.
Monday: 35-40 minutes of lifting at the gym. Then did the following solo swim @ Pitt: 500 various 5 x 50 burst SDK + cruise 8 x (25 AFAP + 75 EZ) @ 3-4:00 100 EZ Tuesday: Swim/SCY/Solo (but an overlap with Jim) @ Sewy 550 various 8 x 50 @ :50, odds = free w/paddles, evens = kick 20 x 25 @ 100 pace IM order @ :45 100 EZ 20 x 25 @ 100 pace, backstroke kick @ :40 200 EZ 12 x 25 @ 100 pace, IM order 100 EZ Total: 2650 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Just getting in some short workouts with my daughter visiting for spring break. Will likely head to Pitt tonight. Not exactly sure what my next meet will be, but I am thinking of signing up for the Y Champs at the Spire Institute. Everyone says it's a fabulous pool.
Friday: Swim/SCY @ Pitt Warm up: 450 various 200 of drills and sculling 8 x 25 shooters @ :40 8 x 25 burst + cruise @ :45 50 EZ Main sets: 3 rounds: 1 x 50 sprint @ 2:00 1 x 100 EZ @ 3:00 1 x 50 sprint @ 2:00 1 x 100 EZ @ 3:00 1 x 25 sprint @ 1:00 1 x 75 EZ @ 3:00 150 EZ Total: 2450 This was basically the same workout that I did at Sewy last Friday. The 3rd round, I did the 50s at 100 pace (getting tired). But I did rip off a :23 in one of my fly with fins 50 AFAP efforts. And for the 25 fast kicks, I did shooters (no fins) and went 12 highs. I was happy with those times. Saturday: Drylands (sticking with just core and plyos) RC exercises good mornings single leg stand on bosu in streamline, 1:00 each leg warrior 3 pose on bosu, :30 each leg streamline crunches flutter kicks on back on bosu, 100 med ball slams alternating rope slams, 3 x 30 standing broad jumps, 5 resisted (25 lb) standing broad jumps, 5 altitude drops, 5 extreme angle iso squat, 5:00 hip thrusters russian twists w/plate, 25 x 2 x 25 5 miles on treadmill 1300 EZ in the pool It all seems so easy when you're at the gym. This am I woke up with a really sore upper back/shoulders from the explosive slamming ... Sunday: Swim/SCY/Solo @ BP Warm up: 600 various 100 scull 100 caterpillar fly drill 4 x 25 shooters 50 EZ Main sets: 6 x 30 burst off the blocks to 15m, cruise back 100 EZ 8 x (25 AFAP + 75 EZ) @ 3-3:30 100 EZ 16 x 50 @ 1:00 odds = free w/Lochte turn evens = EZ kick 100 EZ Total: 3100 I was sore today but managed to get in some starts and drop dead sprints. My times were solid. I still feel like my turnover could use some improvement. But I've only been back in the pool two months and just re-started my AFAP sprinting. NEVERTHELESS, wait for it, I signed up for a meet! Maybe a bit too much chutzpah, but hey it's masters. So I will take my crappy arms and give it a whirl with expectations in check and seed times adjusted accordingly. Just some 50s to start ... I feel like I have a free pass for life with respect to dying at the end of races now. Lil Fort gave me an A+ for post adversity bravery.
Updated November 5th, 2017 at 05:34 PM by The Fortress
Working on getting strong (from surgery on kidney) and building my strength back up with weights hoping to be strong again soon in the pool. We have a meet coming up late November I’m hoping to be strong and fast enough to be in. Deadlift 125#x8 Single arm row 40#x6 Bridge Drag Sand Bag 30#x10 Kneeling rollout wheel x5 pull ups x6 Waiter carry KB 25#x20yrds Back Sqt 55#x8 Overhead Press 45#x5 2nd set Deadfift 135#x5 Single arm row 40#x6 Bridge Drag Sans Bag 30#x kneeling rollout wheel x5 Pullups x6 Waiter Carry KB 25#x20yrds Back Sqt 55#x8 Overhead Press 50#x5
Tuesday: Did 5-6 miles on the treadmill and went to the gym. Did some of the following: RC exercises straight arm dips seated rows med ball slams (10) hip thrusters extreme angle squat, 5:00 single leg stand in streamline on flat side of bosu, 1:00 each leg flutter kicks ion back in streamline on bosu, 100 leg extensions decline straight leg raises good mornings Wed: Swim/SCY @ Pitt Warm up: 550 various 8 x 25 kick @ :40 8 x 50 drill + swim, IM order @ 1:10 -- I did them swim + kick Main sets: 6 x 100 IM @ 1:55 -- I did these alt back kick & free 8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00 50 EZ 6 x 100 IM or stroke @ 1:55 -- I did the alt back kick & free 8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10 50 EZ 1 x 50 sprint @ 1:00 1 x 50 EZ @ 2:00 1 x 100 IM or stroke sprint @ 2:00 1 x 50 EZ @ 2:00 1 x 50 sprint @ 1:00 1 x 150 EZ Total: 3750 ~~~~~~~~~~~~~~~~~~~~~~~~~ Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year. As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
Friday 9/15 Drylands: Went to the gym for the first time in many months. Just did some rehab, core work and light weights. Despite only doing good mornings with the 45 lb bar, I could feel it in my back and hamstrings the next day. Treadmill, 7.5 miles mostly walking fast with a killer incline Saturday: Swim/SCY/Solo @ Bethel Park: Warm up: 500 various 8 x 25 shooters w/fins @ :45 50 EZ Main sets: 8 x 50 burst SDK + cruise @ 1:00 50 EZ 3 x (25 AFAP kick w/board + 75 EZ) @ 3:00 10 x 25 @ :40 odds = breast dolphin @ 100 pace evens = EZ back 50 EZ 5 x 50 DPS free-back @ 1:00 50 EZ 20 x 25 @ :40 1-10 = dolphin kick w/snorkel & arms at side 11-20 = dolphin power kick w/arms at side 100 EZ 10 x 25 no breath free @ whatever (no swimming lungs) 200 EZ Total: 2950 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Made it to Bethel Park, one of my fave places to swim, yesterday. Still easing back in, but more of a Fort-like workout. My 25 AFAP kicks were maybe a second off my former blasto times. I didn't think that was too bad considering the absence of speed in my life. Back on the treadmill today. I don't think I'll swim on back to back days for awhile to not overdue. Trying not to be compulsive!
Saturday: 3 miles on treadmill Swim/SCY/Solo @ BP: 600 various kick 20 x 25 power kick w/arms at side 100 EZ 10 x (25 fast kick + 25 EZ kick) 400 various Total: 2000 Sunday: I went to watch the masters meet at Lebo HS. It was fun to see some swim friends. They even have fins on the blocks there now. And the water temperature is warmer. So I might have to venture there again. 11 miles on treadmill in 2 segments Monday: 30 minutes of core/yoga/rehab ex 7 miles on treadmill Tuesday: 40 minutes of drylands Swim/SCY @ LA Fitness 500 various 6 x (25 fast + 75 EZ) 300 EZ Total: 1400 4 miles on treadmill ~~~~~~~~~~~~~~~~~~~~~~ Well, I've dipped my toe back in the water. Refreshing! But it is SO boring to do nothing but kick with your arms at your side. I did invest in the Arena power breather snorkel, since I'm not supposed to be turning my neck much. I like it better than the previous ones I've owned. I'll probably try to get in the water a few times a week. I can't see boring the crap out of myself on a daily basis! Oddly, it was more tiring swimming just 2000 yards than doing 10 miles on the treadmill ...
Updated February 14th, 2017 at 01:46 PM by The Fortress
Strength Deadlift 135#x6. 1st set. 145#x3. 2nd set single arm row 45#x10. 1st and 2nd set Bridge drag (sandbag) 20#x20. 1st and 2nd set kneeling rollout 10x. 1st and 2nd set assisted pull up x8. 1st set, 5 2nd set waiter carry30#x20 yrds 1st and 2nd set back Sqt 80#x6 1st and 2nd set overhead press 60#x4 1st and 2nd set Swim 500 w/u 8x75's kick w/o board,4 and 8 MAX efforts 6x 100's pull, bilateral breathing,tight turns,power off wall 12x50's drill/swim 25's work all strokes free,back,breast,fly 6x50's free hard effort 300 cool
Power phase Snatch 25# fast 2 sets Swing KB 35# fast 2 set Lunge jmp fast 2 sets Spd Skiers fast 2 sets Slam MB 16# fast 2sets Tuck jmp fast 2 sets Asst pull ups slow 2 sets push ups 12 slow 2 sets Goblet sqts 30# slow 2 sets rest 30 min Swim scy 350 mod pace warm up, tight turns, dolphin off wall 10 50's kick sets 6 25's fly single arm alternate 6 100 pull bouy, catch up, pull drill 6 25's breaststroke 6 150's bi lateral breathing, pull, tight turns, dolphin off wall pretty much a jelly fish now, need rest for tomorrow is another swim day. Also getting ready for the Gulf Masters Swimming Challange!! Got to work on getting those yards in!!
Snatch 25# fast Swing kb 35# fast Lunge jump fast Spd skiers 10x fast Slam 16# med ball fast Tuck jump fast Asst pull up 12x slow Push ups 12 slow Goblet sqt 30# slow swim 450 catch up pull, tight turns, dolphin off wall 20 50's mix kick set free, back,breast,dolphin, otter 12 25's caterpillar 6 100's catch up, pull, alternate side breathing 6 25's breaststroke 6 25's otter. My swim coach is out of town for the holidays, I really feel I need a change of pase, this workout is becoming effortless unless I shorten the times, but then again I feel the technique may begin to weaken. Also wish I had someone to do these swim workouts with!!
Deadlift 135, 2nd crtct 145# Swing KB 35# 20x 2 circuits fast Asst pull ups 10x 2 crcts spd skiers 6x 2 crcts fast Bridge drag 20# 20x 2 crcts kneeling side throw 16# 2 crcts fast Back Sqt 80# 2crcts Sqt jump fast OH press 60# 2 crcts Push Prs 30# fast Swim 450 warm up 10 50's mix kick,free, back, breast, dolphin,otter 6 25's caterpillar 6 100's catch up, pull, tight turns, power off wall 6 25's breaststroke 6 25's otter 350 easy cool
Deadlifts 135# 6, 145#3 2 circuits KB swng fast35# 20 2 crcts Asst pull up 10 2 crcts Spd ski fast 6 2 crcts Brdg drg 20# 2 crcts Knl sad thr fast 16#5 2 crcts Bk Sqt 80#5 2 crts Sqt jmp 5 fast 2crts OH Prs 60#4 2crts Psh press fast30#2 crcts. REST......... Swim🏊🏼💦🏊🏼💦 Long 500 easy 4;25's Otter 4;25's back easy 4;25's caterpillar 8;50's kick mix kick sets 2;400 cool I can't thank my my personal trainer Chris Ritter enough for all my progress. His excellent guidance has made me become a stronger swimmer! And my personal coach Corrie UH COOG's for helping me with percition, giving me great direction and confidence to face up coming competitions!!
Thursday: Drylands rehab ex captains chair leg raises, 2 x 20 hip thrusters, 45 x 3 x 15 good mornings, 85 x 3 x 5 kneeling cable crunches ? x 3 x 10 explosive leg extensions, 05 x 3 x 15 straight arm dips, 90 x 3 x 15 rear delt flys, 80 x 3 x 8 russian twists on incline bench, 2-3 x 3 x 25 glute isolator, 50 x 3 x 5 each leg hip abductor 110 x 3 x 5 1000 EZ in the pool after Friday: Swim/SCY @ Pitt Warm up: 500 various 100 scull 400 kick, no I did 8 x 25 shooters + 3 x 50 single arm fly 10 x 25 kick w/fins @ :30 (did about 5 bursts) 50 EZ Main set: This was the bear of a main set assigned. I modified somewhat and used fins. I'm a bit terrified of someone kicking my toe and fins really cushion the toe on the walls. I don't remember the intervals exactly, but Bill was chastising people for not taking enough rest on the EZ swims. 3 rounds: 1 x 100 fast (I did 75 IM, fly-back-breast fast @ 100 pace) 1 x 100 EZ (did 125 EZ) 1 x 75 fast (did IM, fly-back-breast) 1 x 75 EZ 1 x 50 fast @ around 95% (did fly-back) 1 x 50 EZ 1 x 25 fast (breast) 1 x 125 EZ 250 EZ Total: ~~~~~~~~~~~~~~~~~~~~~~~~~ At first I looked at that main set and thought there was no way I could do it, even with fins. I thought about doing the second round hypoxic. But I gave it a try. There was no way to go AFAP on everything. Holding the 75s at 100 pace was challenging enough. I was trying to hold :44s, the first one was a bit faster. Went 24-25 on the 50s and 11-12s on the 25 breasts. I was feeling pretty beat last night after that. Today is Homecoming for Lil Fort. The after party is at our house, so I need to get to the grocery and do a few things today.
Friday: Drylands, 30 min: rehab ex, power wheel roll outs, supine flutter kicks on bosu, reverse flys, kettle balls swings, single leg streamline stand on flat side of bosu, TRX single leg squats Swim/SCY @ Pitt Warm up: 450 various assigned 400 kick, I did 100 scull + 100 fly drills + 150 evil kick 8 x 25 shooters w/fins @ :40 50 EZ Main sets: 12 rounds: 1 x 25 AFAP kick @ :45 1 x 25 AFAP swim @ :45 (same kick and stroke) 1 x 75 EZ @ 1:30 -- I knew this set was going to be a b*tch for me. I modified and still felt nauseous at the end R1-4 (with my lane) w/fins = 25 dolphin kick (10s) + 25 no breath fly (10s) + 75 EZ R5-6 = all EZ R7-8 = 25 back kick (15s) + 25 back kick (15s), UW 15 m + 25 EZ R9-10 = 25 fast flutter kick (16 high-17) + 25 fast free (13s, had to take 2-3 breaths) + 25 EZ R11-12 = all EZ -- I was dead after that set. Looking back, I see that I did 16 all out 25s on much less rest than usual. After the first 4 rounds, I turned the 75 EZ into a 25 EZ. The 1:30 interval was just too hard. I may try this set again another time, but I would do the 75s on much more rest. Doing the fast kick first kind of makes you think about kicking more on the swim sprint. The last set was 3 x 100 AFAP. No way, I was toast. So I did: 3 x (50 @ 100 pace + 100 EZ) 100 EZ at end Total: 2700 Saturday: Drylands (since such a short session on Friday) rehab ex russian twists on incline, 25 x 3 x 25 altitude drops, 5 resisted standing broad jumps, 30 x 2 x 5 med ball slams, 3 x 5 good mornings, 80 x 3 x 5 explosive leg extensions, 105 x 3 x 25 straight arm dips, 90 x 3 x 15 dragon flags (ouch), 5 Swim/SCY/Solo: 1500 EZ Sunday: Swim/SCY/Solo @ BP Warm up: 500 various 100 scull 4 x 25 shooters 50 EZ Main set: fave IM set w/fins 16 x 25 IM order @ 100 pace @ :45 :45 rest 12 x 25 IM order @ 100 pace @ :45 :45 rest 8 x 25 IM order @ 100 pace @ :45 :45 rest 4 x 25 IM order @ 100 pace @ :45 300 EZ Total: 2050 ~~~~~~~~~~~~~~~~~~~~~~~~ I just did a short workout today. In my typical klutzy fashion, I smashed my foot into the bed post in the middle of the night. Yes, I do believe I broke another toe. Can't put any weight on it. I iced it in the middle of the night and off and on all day. But I couldn't push off the wall at all today. Toes seem to heal relatively fast, so I'm hoping I'll be able to go off the blocks at the sprint classic. But the planned block work that I had today was scotched. And any future plyos. Glad I got some in on Saturday! I'm a tad put out bc I've had two broken toes and bicep tendonitis in 2.5 months ... I could use a break. If this was not my age up year, I would take a mental health break for awhile and go travel. A return trip to Paris beckons.
Friday: Swim/SCY @ Pitt Warm up: 500 various (I was late and only got in 350, horrendous traffic) 8 x 50 kick, no fins @ 1:05 -- I used this set as more warm up and did some swim, drills, kick, UWs 8 x 25 shooters w/fins @ :40 50 EZ Main sets: 12 x 25 IM order @ :45 -- supposed to be build to fast, but I do not do builds. so did them @ 100 pace 50 EZ 6 x (50 AFAP kick + 50 EZ) @ 3:00 -- this was billed as a "perfect set for me" -- haha, I actually require much more rest for all out 50s I did: 1 = 50 fast back kick from a push (31) + 50 EZ, 2 = 25 AFAP shooter (12 high) + 25 EZ, 3 = same, 4 = EZ, 5 = 50 fast back kick from a push (32), 6 = 25 AFAP shooter + 75 EZ) 1 x 100 EZ 16 x 25 sprint @ 1:15 -- haha, this is not enuf rest for me either -- I did: 4 x 25 fast breast dolphin (14s), 1 x 25 EZ, 4 x 25 fast back kick (14-15s), 1 x 25 EZ, 4 x 25 fast breast dolphin (14s), 2 x 25 EZ 200 EZ Total: 2550 Saturday: Drylands & Swim rehab ex single leg stand in streamline on flat side of bosu, 1:00 each leg hip thruster, 35 x 3 x 15 barbell floor wiper, 30 x 3 x 15 extreme angle squat on stacked steps w/DB, 50 x 4 x 8 dragon flags, 10 -- omg, the hardest core exercise, I had to rest a bit after each rep renegade rows w/15 lb DBs, 3 x 15 captains chair leg raises, 3 x 125 good mornings, 80 x 3 x 5 straight arm dips, 90 x 3 x 20 bicep curl negatrives w/15 lb DBs, 2 x 10 knee tuck jumps, 5 1500 EZ in pool after Sunday: Swim/SCY/Solo @ BP Warm up: 600 various 100 scull 4 x 25 shooters 50 EZ Main sets: 8 x 30m off the blocks, AFAP to 15 m then cruise back -- I decided that even in my 50 breast, I should glide more before taking a dolphin kick. One of them, I was at the 15m line. 200 EZ 8 x (25 AFAP w/fins + 75 EZ) @ 3:00-3:30 -- 3 fly, 4 free, 3 breast -- not quite ready for fast backstroke yet ... 100 EZ 3 x 25 off blocks w/chute -- 15 fast SDKs to about 12.5y , cruise back 50 EZ 4 x 25 w/chute @ 1:10 100 EZ Total: 2575 ~~~~~~~~~~~~~~~~~~~~~~~~~ I really enjoyed my swim at Bethel Park today. It's such a nice contrast to Sewy with 2/3 of the pool being really deep and digital clocks everywhere. But the best is that the lifeguards let you go off the blocks. So I worked on a lot of short speed today. Back to 100 pace work tomorrow, I think. Drylands have become somewhat frustrating to me. My shoulders and elbows are just too fragile to do any heavy upper body work these days. My elbows don't even like the TRX core work that I like to do ... The trials and tribulations of being a geezer jock. I wish the Sprint Classic were in 2 weeks. I'm getting a little antsy for a meet ... Can anyone tell me how to add a custom block to the right side of my blog?
Tuesday: Drylands & Swim rehab ex bulgarian split squats w/bar, 20 x 2 x 10 each leg bicep curl negatrives, 20 x 3 x 10 straight arm dips, 90 x 3 x 15 rear delt fly, 75 x 3 x 8 resisted standing broad jumps, 2 x 5 explosive leg extensions, 95 x 3 x 15 altitude drops w/DBs, 2 x 5 good mornings, 85 x 4x 5 knee tic jumps, 2 x 5 kneeling ab crunches, 80 x 2 x 15 tricep press (?) 1700 EZ in pool Wed: off, traveling, did a few miles on the treadmill at home Thursday: Swim/SCY/Solo @ Sewy Warmup: 600 various 100 scull 4 x 25 shooters 50 EZ Main sets: 8 x 50 burst + cruise various @ 1:15 100 EZ 6 x (25 AFAP + 75 EZ) 100 EZ 6 rounds: 75 @ 100 pace (2 x IM, breast, free) 125 EZ Total: 3250 ~~~~~~~~~~~~~~~~~~~~~ It's very aggravating to swim at Sewy right now. In general, the pace clocks are never quite synced. Now one of them is broken. So I didn't look at any of my times. My shoulder is a bit sore after yesterday's effort. I keep forgetting to ice it ... And, continuing in my klutz like ways, I sliced my finger open the other day while making dinner. I couldn't decide if it was stitch worthy or not, but opted just to tape it. But it hurts some. Off to do rehab exercises for the millionth time ...