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The FAF AFAP Digest

Actual Workout, Wed., April 1

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OK, I didn't do descending 500s or 25s on the :30 this am. But I did get up at 4:45 am ... just went back to sleep later.

Still a bit lacking in energy, but managed to get in back-to-back weights and swim session.

Weights/Core:

standing lat pull down, 140 x 2 x 8
tricep press, 50 x 2 x 10
back squat w/50 lb BB, 50 x 2 x 15
alternating hammers, 20 x 2 x 10, each arm
external rotators, 10 x 3 x 15, each side
10 chinups
twisting balance cable rotation, 40 x 2 x 15

(This is a Dara exercise. I used to do it frequently and then sort of forgot about it. You do it this way: Using the cable machine, hold a small sized balance ball in left arm at stomach and reach around the ball with right hand to grab the cable then rotate from the middle to the right and the left, working the obliques. Each side.)

squats on flat side of bosu w/10 lb DBs, 20 x 2 x 15

(A Dara balance exercise, except she uses 40 pound DBs. This was the first time I'd tried this, so started low.)

burpee + airsquat, 2 x 10 (I must be too fatigued still to do these. Otherwise, I am simply unfit or they are very hard.)
decline reverse crunches, 2 x 25
V Ups w/med ball, 2 x 15
crunches w/med ball between knees, feet off floor, 2 x 25
prone scapular scrunches, 2 x 25
elevated reverse ab crunch w/10 DB between feet, 2 x 15
(I was in some "machine" for this where your forearms are supported. Don't now what you call it. lol)

Saw a studly chick doing hanging reverse ab crunches this way. She also did reverse crunches twisting to each side. Looked very cool and a nice core exercise:

http://www.expertvillage.com/video/1...ghtlifting.htm

Note for Jazz & Q: This is not a "shiny" new exercise. lol. This is just a variation on the crunch. I like a constantly changing core workout. Or at least periodically substituting in exercises that are harder.

5 minutes of stretching

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

Swim/Solo/SCY:

Warm up:

700 variety swim, kick, drill

Main sets:

20 x 25 UW shooters on back w/MF and nose clip @ :30
(did an interval to keep myself honest. kept losing the nose clip again. argh. )

50 EZ

3 x (5 x 100 + 50 EZ)

1-5, 100 dolphin kick w/ MF on back @ 1:45, descend

Went 1:10, 1:05 1:02, :59, :49
(was surprised by the :49, the nose clip helps me stay under longer & go faster)

6-10, 75 cruise free, 25 fast fly @ 1:45

(I'm trying to do more fly at the end of 100s instead of just in stand alone 25s)

11-15 @ 2:30, done as:

25 AFAP doggie paddle speed drill, 25 easy DAB, 25 feet first backstroke scull, 25 easy speed fly

(Uh, the doggie paddle speed drill is a bear on the forearms!)

100 EZ

10 x 50 @ 1:10
odds, dolphin kick w/MF & board @ 80%
evens, single arm fly drill w/MF

after each 50, 10 pullouts/press ups (not sure which is the right terminology, heard both)

200 C/D

Total: 3700

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Squats:

Tried back squats instead of goblet squats today using just a 50 pound barbell. They were pretty easy. However, I don't like using the barbell. I can see where if the weight was heavier it would be hard to handle without a spotter. I'm always working out solo, and don't really want to depend on squatters. Since that's the case, is it better to do goblet squats with DBs or BB squats with light weight or shift to the Smith machine?

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Updated April 1st, 2009 at 07:19 PM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. Jazz Hands's Avatar
    Do you squat in a rack with safety catches? Set them a couple inches below the bottom position of your squat. Then you just have to fall forward to ditch. Really, though, you can get good squatting in by keeping a couple reps in the tank, so you never have to ditch.

    Barbell front squats, with the crossed arms position, are easier to ditch than back squats. Great ab exercise, too.
  2. The Fortress's Avatar
    Wasn't doing it in a rack. Guess I could try that. Aren't front squats the ones that are murder on wrists?
  3. Jazz Hands's Avatar
    Maybe if you use the clean grip. I always just use the crossed grip. Worst thing that happens is maybe some red marks on my shoulders if I go really heavy.
  4. The Fortress's Avatar
    Like this? http://www.thebodygenesis.com/tag/cross-grip/

    That looks really weird and complicated.
  5. Jazz Hands's Avatar
    It's easy. The bar rests right behind the deltoids. There's a perfect spot for it.
  6. quicksilver's Avatar
    (was surprised by the :49, the nose clip helps me stay under longer & go faster)
    You think you could :45?
  7. The Fortress's Avatar
    Quote Originally Posted by quicksilver
    You think you could :45?
    Dunno. I didn't have the usual amount of rest I would have on a lactate set when doing that ... Probably not :45. Maybe :47. I'll give it a whirl one day.
  8. qbrain's Avatar
    I second using a cage/rack.

    Adjusting to back squat will just take some time to figure out your technique and it is worth the effort. Goblet squats are only as good as long as you can lift the dumbbell.
  9. The Fortress's Avatar
    Quote Originally Posted by qbrain
    I second using a cage/rack.

    Adjusting to back squat will just take some time to figure out your technique and it is worth the effort. Goblet squats are only as good as long as you can lift the dumbbell.
    Thanks Q.

    Did you read the swim workout today?
  10. elise526's Avatar
    Haha. Liked the April Fool's workout you posted earlier. That workout looks like sheer death.
  11. qbrain's Avatar
    I read the :49, and skipped reading the rest of the workout to go lift, lest you start lifting more than me too
  12. gull's Avatar
    I knew the other one was a joke. No really, I did. I'm not that gullible.
  13. The Fortress's Avatar
    Quote Originally Posted by gull
    I knew the other one was a joke. No really, I did. I'm not that gullible.
    You're so wry ...

    It was a great workout for you 400/500 specialists.

    I must say it's a joy to look at your debonair profile pic on my blog!
  14. The Fortress's Avatar
    Quote Originally Posted by elise526
    Haha. Liked the April Fool's workout you posted earlier. That workout looks like sheer death.
    I literally don't think I could have done it. I recall doing some 400s frees LC in practice, but I hate distance free short course. I always lose count. Rather do 400 IMs.
    Updated April 1st, 2009 at 10:05 PM by The Fortress
  15. pwb's Avatar
    I thought your original April 1st workout (http://forums.usms.org/blog.php?b=2425) looked GREAT. I figured it was a joke ... but secretly thought you might be going to the dark side.
  16. The Fortress's Avatar
    Quote Originally Posted by pwbrundage
    I thought your original April 1st workout (http://forums.usms.org/blog.php?b=2425) looked GREAT. I figured it was a joke ... but secretly thought you might be going to the dark side.
    Knew it would appeal to you!

    I have, however, gone to the dark side more this year, doing more aerobic conditioning work than prior years. I revert even more to the dark side in the summer months when I train more with my team.
  17. Ahelee Sue Osborn's Avatar
    I am wondering again about your nose clip...
    Still don't think I need one, but then when I see the great backstrokers wearing them I wonder if it would help in some way.

    Why does yours slip?
    Muscles in your nostrils - fancy moisturizer?

    That clip that Tyler Clary had at NCAAs looked like a real clamp!
  18. The Fortress's Avatar
    Quote Originally Posted by Ahelee Sue Osborn
    I am wondering again about your nose clip...
    Still don't think I need one, but then when I see the great backstrokers wearing them I wonder if it would help in some way.

    Why does yours slip?
    Muscles in your nostrils - fancy moisturizer?

    That clip that Tyler Clary had at NCAAs looked like a real clamp!
    Not sure why it was slipping at the beginning of practice. Later it was fine and today it was fine. Could be moisturizer, I guess. But you'd think that would wash off after along warm up?

    OMG, I noticed Clary's clip in the 200 back as well. It superficially looked like the speedo competition nose clip, but had a definitely "clamp-like" appearance. I wondered the other day if I should take a wrench to the nose clip to tighten it.

    I'm convinced it would help my racing if I could keep it on during a backstroke start. Backstrokers who don't use them and stay under water for a long time (Ande) often can curl their upper lip over their nostrils to prevent bleeding. I need to ask Chris what he is doing.
  19. qbrain's Avatar
    Quote Originally Posted by The Fortress
    Backstrokers who don't use them and stay under water for a long time (Ande) often can curl their upper lip over their nostrils to prevent bleeding. I need to ask Chris what he is doing.
    Chris Stevenson has gills.
  20. The Fortress's Avatar
    Quote Originally Posted by qbrain
    Chris Stevenson has gills.


    Another great Chris Stevenson fact!