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  1. Back to the Gym, Tuesday, Nov, 1

    by , November 1st, 2011 at 08:33 PM (The FAF AFAP Digest)

    RC exercises
    HS hi row, 160 x 1 x 8, 170 x 2 x 8, 180 x 1 x 6
    HS bench press, 70 x 1 x 8, 80 x 1 x 8, 90 x 1 x 8, 95 x 1 x 6
    Deadlift, 95 x 1 x 8, 105 x 1 x 8, 115 x 1 x 8, 120 x 1 x 6 (hands slipping)
    HS leg extensions, 50 x 1 x 8, 60 x 1 x 8, 65 x 1 x 6
    overhead squats, 45 x 3 x 15

    back extensions w/25 plate, 3 x 15
    russian twist on incline bench w/25 plate, 3 x 25
    power wheel pike ups, 2 x10
    altitude drops, 10

    ART, 30 minutes

    Erg, 30 minutes

    -- 2 x 15 w/1:00 sprints
    -- then had to drive CC carpool


    One further thought on the meet: As I noted, I was doing more kicks UW than usual and not getting very good distance per kick. I'm wondering if this is a reflection of the fact that I've switched to a more upper body oriented dryland workout and relied somewhat more on in pool leg strengthening? I'm inclined to think so. So I plan to return to regular deadlifts and squats. (I can visualize a Jazzy smirk here.)

    I've also decided that I need to try compression tights again. I've read that wearing them for even an hour after workouts can help speed recovery and reduce inflammation. I wasn't that thrilled with my now old pair of Skins, which has been coopted for use by Fort Son and Mr. Fort anyway. So I'm opting for the more deluxe model: 2XU Recovery tights. Hopefully, I can be diligent about wearing them post workout for the next month to see if they make a difference. May also wear them at NE Champs between events. Saw Kurt Monster Dickson doing this at LCM Nationals, but then promptly forgot about it until recently when I was dwelling on recovery again.

    I saw that Natalie Coughlin swam a 56+ 100 back in SCM. She hit the lane line at the finish and was excited that she had "room to improve." Sounds familiar ...

    I also saw chocolate covered potato chips at Trader Joes today. Wow ...
  2. Tuesday, Oct. 18

    by , October 18th, 2011 at 07:39 PM (The FAF AFAP Digest)

    Decided to use my "home gym" again. And it was too nice to be inside.

    TRX squat jumps, 3 x 15
    TRX standing roll out, 2 x 20
    TRX chest press, 2 x 25
    TRX close grip row, 3 x 15
    TRX tricep extension, 2 x 20
    TRX single leg squats, 15 each leg

    power wheel roll outs, 25
    power wheel pike ups, 3 x 10

    knee tuck jumps, 2 x 10
    med ball slams, 3 x15
    ropes, alternating waves, 2 x :30
    ropes, double waves, 2 x :30
    ropes, in and outs, :30

    Erg, 30 minutes

    Stretching/Yoga/Foam Roller, 30 minutes


    Had thought about going to bikram tonight, but decided to do bikram + easy swim tomorrow. That may be the last drylands I do before the Sprint Classic. Possibly one more yoga session.

    I'm glad I have a meet coming up. I've been feeling a tad unmotivated lately. I think it is partly due to the fact that I've only swum in one meet since April. Not as many opportunities here as on the left coast, and my weekends are pretty busy.

    Masters athlete tests positive:

    Also just read that Dana Vollmer and Noriko Inada are training 6-9 hours a day -- 2 x 2 hours dryland + 2 ocean swims with some pool time squeezed in.

    Updated October 18th, 2011 at 09:10 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga , Erg
  3. Saturday, Oct. 15

    by , October 15th, 2011 at 11:10 PM (The FAF AFAP Digest)

    It was too beautiful a fall day to workout inside. So I used my "home gym."

    TRX chest press, 2 x 20
    TRX tricep extension, 2 x 20
    TRX close grip row, 2 x 15
    TRX incline plank, 3 x :30 seconds
    TRX incline press, 8 (hard)
    TRX knee ins, 2 x 10
    TRX squat jumps, 4 x 10
    TRX lateral barrier jumps, 3 x 10
    TRX sprinter starts, 15 each leg

    Med ball slams, 2 x 10
    Power wheel roll outs, 25
    3 x :30 alternating waves
    2 x :30 circles
    2 x :30 double waves

    Erg, 30 minutes


    Had a busy day. Lil Fort had a cross country meet and soccer game. Had another trip to the "genius" bar with a Mac and Apple TV remote. And then the workout. My arms were burning on the erg! Very tired after getting up early (well early for me) to get to the meet. Need to hit the pool tomorrow!