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Strength Training and Dryland Workouts

  1. Thursday 5/17/18

    PM LCM Solo @ LRRC (water temp: 81 degrees...already time to turn the chiller on!)

    600 swim
    400 pull w/ paddles + SNKL

    2x
    4x150 @ 2:30 k/dr/sw
    RD1: odd: FR, even: FL
    RD2: odd FR, even BK
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :35 swim

    4x50 @ 1:00 fist drill w/ SNKL
    2x100 @ :20 rest @ 400 PACE (1:12, 1:11)
    100 EZ
    4x50 @ 1:00 FR swim w/ tennis balls + SNKL
    3x50 @ :15 rest @ 200 PACE (:34, :34, :34-)
    150 EZ
    4x50 @ 1:00 FR swim w/ upside down paddles + SNKL
    25 DIVE FAST
    75 EZ

    Total: 3900

    TBC post swim. Hardest TBC class I have yet done. It was mostly the change of format that made it rough. Did the following:

    5x
    :30 dumb bell bicep curl (10#)
    :30 dumb bell shoulder press (10#)
    :30 REST

    5x
    :30 push-ups
    :30 plank-to-press (basically go from low plank forearms on ground to a push-up position...murder on the triceps!)
    :30 REST

    5x
    :30 plated toe touches (25#)
    :30 plated full body crunch (25#)
    :30 REST

    5x
    :30 reverse lunges (rounds 3-5 w/ 10# dumb bell)
    :30 burpees
    :30 REST

    5x
    :30 mountain climbers
    :30 plank rotations
    :30 REST

    There was about 2:00 between each new set of exercises.
  2. Wed-Fri, March 21-23

    by , March 24th, 2018 at 10:08 AM (The FAF AFAP Digest)
    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 ...
  3. Wed-Sun, March 14-18

    by , March 18th, 2018 at 08:59 PM (The FAF AFAP Digest)
    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.
  4. No breast IM work

    by , March 14th, 2018 at 11:03 AM (Of Swimming Bondage)
    I've had a migrating groin pull recently that seems to get better in one leg, then jump to the other leg. It's fine if I do the 'Race Club / Rebecca Soni' drill where I kick breaststroke with a Finis band just above my knees (to promote a narrow whip kick), but a tad more twingy than I'd like when swimming/kicking breaststroke without the band. I've been intentionally doing very little breaststroke for now and today was no different:

    Warmup sets (1,250 set)
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 75: on 1:05, descend free w/snorkel, 0:55-0:51-0:48-0:45
    • 6 x 50: on 0:55, dolphin-flutter by 25s on back, descend in 3s
    • 4 x 50: on 0:50, free, aim for 0:30s and was 0:30, 0:29+, 0:30, 0:28+
    • 1 x 50: easy breast kick w/snorkel and Finis band


    Main set (1,850 set / 3,100 total)

    Straight through on intervals
    • 12 x 25: on 0:35, 4x through fly, back, free aiming to hold 0:14+, 0:15+, 0:14, which I largely did
    • 1 x 50: on 2:00, easy breast kick w/snorkel and Finis band
    • 6 x 50: on 1:00, 2 times through fly, back, free, was 0:31, 0:30+ on fly; 0:32, 0:31+ on back; 0:30, 0:29 on free
    • 1 x 50: on 2:00, easy breast kick w/snorkel and Finis band
    • 4 x 75: on 1:15, descend to fast, fly-back-free, from 0:55 to 0:46
    • 1 x 50: on 2:00, easy breast kick w/snorkel and Finis band
    • 2 x 150: on 2:30, cruise #1, fast #2, fly-back-free by 50s, was 1:38 on the fast one
    • 1 x 50: on 2:00, easy breast kick w/snorkel and Finis band
    • 3 rounds of 100-50 on 2:30 per combined 150
      • 100 is stroke fast, was 1:09 (ugh) on fly, 1:06 on back (decent) and 1:21 on breast (not horrible)
      • 50 was easy free


    Cooled-down with another 150

    TOTAL: 3,250 SCY

    Comments:
    • I was really able to push myself hard this morning; my strokes felt pretty good (long and strong) and I was gassed at the end of this.
    • On Tuesday, my focus was on dryland - shoulder PT exercises and core work; I'll repeat that dryland focus on Thursday and try to get in a swim on Friday. I'm off for a short 3 night / 4-ish day camping trip with #3 daughter, but will be staying close enough to civilization that I should be able to swim on Friday.
  5. Sun-Tues, March 11-13

    by , March 13th, 2018 at 06:00 PM (The FAF AFAP Digest)

    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Wed-Sat, March 7-10

    by , March 10th, 2018 at 09:04 PM (The FAF AFAP Digest)

    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.
  7. Mon-Tues, March 5-6

    by , March 7th, 2018 at 10:41 AM (The FAF AFAP Digest)

    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.
  8. Fri-Sun, Nov. 3-5

    by , November 5th, 2017 at 05:29 PM (The FAF AFAP Digest)
    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Strength training weights

    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 Iím 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
  10. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 12:12 PM (The FAF AFAP Digest)
    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.
  11. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 12:12 PM (The FAF AFAP Digest)
    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.
  12. Fri-Sat, Sept 15-16

    by , September 17th, 2017 at 01:48 PM (The FAF AFAP Digest)


    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!
  13. 9 months from today ...

    by , August 14th, 2017 at 04:22 PM (Of Swimming Bondage)
    ... I hope to be flying home from Indianapolis, basking in the glow of a successful Nationals at my favorite racing pool in the world.

    I am very glad that I have nine months, though, as I think the task of getting me back into prime racing shape is going to be almost like building a human from scratch! Since my last post two months ago (http://forums.usms.org/entry.php?407...et-in-7-months!), I've done some impressive work on the 1001 pools goal by adding 20 more pools to my list (https://www.1001pools.com/pool-list), pushing me over the 300 mark. However, I've been pretty lazy when it comes to actually training hard at any of those pools and, with my shoulder feeling perfectly good and summer vacations behind me, I've decided to start the long training road back.

    This morning in SCM:
    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:40, w/snorkle, freestyle descend, going 5-4-3-2 SDKs off each wall by 100 (e.g., 5 SDKs on the 1st 100, 4 on the second 100, etc.) and blazing through a 1:22, 1:21, 1:19, 1:18+
    • 16 x 25: on 0:35, w/monofin, underwater SDK on belly in sets of 4
      • #1 - 2 breaths easy
      • #2 - no breath moderate, focusing on core connection
      • #3 - 1 breath moderate
      • #4 - no breaths, fast

    • 6 x 50: on 1:00 (odds) / 1:30 (evens)
      • odds strong stroke going fly (0:38), back (0:40), breast (0:45)
      • evens scull/drill easy w/snorkel

    TOTAL: 1,500 SCM

    Comments:
    • That's all she wrote. Going to try a 30 minute walk-run effort on the treadmill after work.
  14. The Incrementalist

    by , May 1st, 2017 at 07:58 PM (Of Swimming Bondage)
    I have been taking my PT's advice on slow growth of my training volume very seriously. Last week, I completed a total of 6,600 SC Yards over the course of the entire week, bringing me to a massive 23K for the month of April



    I've been doing something seven days a week, usually broken between "Run" and "Swim" days:
    • Run Days - primarily a run/walk treadmill workout where I've been slowly increasing both the ratio in favor of running and upping the speed. I pair that with my "Home PT" routine to focus on my shoulder. I've been very consistently doing this 3 days a week. I am still not far or fast on the treadmill, but my last run on Saturday was 2.6 miles over 26 minutes, of which 15 were running and 11 walking.
    • "Swim" days - I have been roughly keeping a 2/3rd kick/drill to 1/3rd swim ratio and only increasing total volume by 10% per week. So, last week was 6,675 yard equivalents spread over 4 workouts. I'm also adding in my 20 minute home yoga routine in these days. When I swim, I am primarily focusing on form and working on a few weak areas:
      • I am doing 5 SDKs off every back or free wall, whether I'm kicking, drilling or swimming.
      • Most of my swimming is breaststroke.


    I am feeling pretty good physically; actually, very good. I haven't had to pop a painkiller in weeks now and my shoulder feels great. With 160 days of sobriety behind me, I've turned my diet attention to my next big vice - sweets. Over the last couple of weeks, I've significantly tapered down my intake of my empty calories - donuts and cookies being the primary culprits, especially when I travel. Starting today, I'm attempting to cut out junk food 6 days a week and will see if employing the 'free day' concept for sweets is something I can maintain.

    Looking ahead for my workouts, I'm going to morph into a 6 day a week workout plan, alternating run days and swim days, but taking one day completely off. I won't bump the total yardage up this coming week as I'll plan for 3 swimming workouts of 2,200 yard equivalents (which is more than a 20% bump from my prior longest workout of 1,800). I'm still going to keep the 2/3rd - 1/3rd ratio for the time being.

    As for my competition plans, I'm probably going to swim a one day LCM meet in June, entering just breaststroke events, and then swim one or two days of our AZ summer state champs later in July. My aim, though, is to just get back to a point by September where I can think about starting to train harder. My real competition focus is on spring Nationals in Indy. I've got a year and 9 days to get ready
  15. Water, Feb. 11-14

    by , February 14th, 2017 at 01:39 PM (The FAF AFAP Digest)
    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Woodlands Miss & Hit

    by , January 31st, 2017 at 07:09 PM (Of Swimming Bondage)
    In my little more than 22 years of business travel, I have not once had to go to Houston, except maybe to fly through it. This week changed that and did so in a heart-breaking way. My client has an office in The Woodlands, which means I was mere minutes away from one of Texas's best pools, the Conroe Independent School District natatorium ...



    ... but took my PT's advice and stayed away, opting instead for the Fairfield Inn's even more functional improvised PT table:



    I can only hope that my client relationship continues long enough to bring me back here when I am healthy enough to swim!
  17. Hotel PT improvisation

    by , January 27th, 2017 at 12:57 PM (Of Swimming Bondage)
    After ignoring my doctor's and PT's orders to not swim last weekend (https://www.1001pools.com/single-pos...oint-Vancouver), I focused on being a good patient while traveling this week, with an improvised PT table in my Residence Inn room (the red chair being there to give me enough length).



    I've continued to run about 2 miles on the treadmill, two to three times per week. I still don't like running, but I've figured out that a Pandora station built around the Sex Pistols song, "I'm a lazy sod" creates the right mix of high-energy, angry music that motivates me to go harder.

    Updated January 27th, 2017 at 02:11 PM by pwb

    Categories
    Strength Training and Dryland Workouts
  18. Strength & Swim

    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
  19. Great power phase & Swim

    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!!
  20. Power phase & swim

    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!!
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