Strength Training and Dryland Workouts

I drove down to Cleveland on Friday for the End of the Season Summer Spectacular LCM meet. It was a beautiful sunny day and it was nice to have a couple friends from Pitt there too. I went just to swim the 50 free and 50 breast to complete my sprint quartet. Though I have been doing low yardage with the pool open for only an hour, I have done dedicated long course training with a lot of AFAP 25s and 50s for the last 6 out of 7 weeks. I felt better than I did at the Terrapin meet in early July -- like I wasn't completely crashing the last 10 meters. For me, long course training makes a difference.


50 free, 28.80

I felt like I had a great start and the race went as well as could be hoped. Took 3 breaths and 13 SDKs on the start with a clean breakout. I was really just hoping to go under the current #1 time of 29.6. So I was thrilled to clear 29. And that swim was only .11 off the WR. Maybe if I had had a fin ...


50 breast, 38.75

I did not have such a great start in this race. My back foot slipped slightly on the block and I entered the water much more shallow than usual. Definitely missing the fin on this one. But otherwise, I think this is a very good time for me. I'm really not a long course breaststroker; haven't swum this in 4 years. So I will take it!


100 back, NS

There weren't too many heats between the 50 breast and 100 back. But the real deterrent for me was the shallow end. I knew the pool had a shallow end, but I hadn't realized it was 3 feet. I can't do a backstroke turn in 3 feet of water and didn't feel like lane ping pong in the sun. So, invoking masters prerogative, I scratched.


Overall, it was a very fun low key meet with nice hosts. And I was tickled to achieve my objective of grabbing the #1 times in all four LCM 50s, a first for me. I headed to the Lebo pool on Sunday and did this easy workout:


500 various
4 x 25 scull + 25 free
4 x 50 single arm fly
16 x 100
odds = alt free and back w/paddles
evens = kick
150 EZ

Total: 2650 m


I was told the pool will be open this week from 11-1 for lap swim, despite schools starting. So hoping to get some swims in.

Tuesday: Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free)
10 x 50 burst dolphin kick + cruise
100 EZ
4 rounds:
1 x 25 AFAP + 25 EZ @ 1:30
1 x 25 AFAP + 25 EZ @ 1:30
1 x 50 EZ
8 x 50, alt 2 swim w/paddles, 2 dolphin kick on back
100 EZ

Total: 2400 m



Wednesday: Drylands:

Did drylands in our workout room while watching the Olympics, including:

power wheel roll outs
extreme angle iso squat
supine flutter kicks in streamline on bosu
TRX rows
reverse flys
kettleball swings
hammers
single leg deadlifts
single leg stands on flat side of bosu
??



Thursday: Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free) @ 1:10
4 x 50 burst + cruise @ 1:10
50 EZ
4 x (50 AFAP + 150 EZ)
16 x 50, alt 2 swim w/paddles & 2 dolphin kick on back
100 EZ

Total: 2650 m


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


More long course. I haven't been in a short course pool since I was on vacation the end of July. Feels a bit weird.

I've been following the Lochte-Feigen-Bentz-Conger story on swimswam. The comments are pretty interesting. The Brazilian video seemed inconclusive to me, and doesn't really support the Lochte lying narrative exactly. But if what the AP is reporting is true, and it's only hearsay, this is a disaster.

https://swimswam.com/globo-com-repor...n-altercation/

http://summergames.ap.org/article/2-...e-pulled-plane

https://swimswam.com/report-conger-b...ry-fabricated/

Monday:

Drylands:

rehab ex
straight arm dips, 75 x 3 x 15
altitude drops, 2 x 5
resisted standing broad jumps, 30 x 2 x 10 (someone asked me if I was training for American Ninja Warrior -- ha!)
face pulls, 50 x 3 x 20
good mornings, 75 x 4 x 5
deadlifts, 75 x 4 x 5
tricep press, 50 x 3 x 8
TRX knee ins, 2 x 10


1000 EZ in the pool afterward



Tuesday: Swim/LCM/Solo:

500 various
4 x (25 scull + 25 free)
4 x 50 burst + cruise
50 EZ
20 x 50
odds = 100 pace @ 1:00
evens = EZ @ 2:00
200 EZ

Total: 2100



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


I was a bit tired after that workout. Not much yardage -- I really can't do more than that in an hour -- but plenty of quality.

I was stupid the other day. I was driving around and left the top down with my swim bag and equipment bag in the car during lunch with a friend. I came back and my equipment bag was gone. Ouch! No idea why they took that and left the backpack. I have extra fins and paddles, but the bungee cordz + parachute + drag sox replacement will be pricey.

Friday:

Drylands for 50 minutes



Saturday: Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free) w/paddles
4 x 50 burst + cruise
50 EZ
6 x (25 AFAP + 75 EZ)
5 x (50 @ 100 pace + 50 EZ)
100 EZ

Total: 2150 m



Sunday: Swim/LCM/Solo @ Lebo

500 various
4 x (25 scull + 25 free) w/paddles
6 x 50 burst kick or SDK various @ 1:15
50 EZ
5 x (50 AFAP + 150 EZ)
100 EZ

-- moved to SCY ...

10 x 50 DPS w/paddles @ 1:00
300 EZ


Total: 2800



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


Still chugging along. Doing less yardage than usual, but LCM is hard. The last of those AFAP 50s yesterday was tough.

Very excited that the Olympics are finally here! The doping scandals are a bit of a pall though. Aside from the Russians and some of the Chinese, it's scandalous that Brazil (a country with a ton of doping positives), didn't even drug test their athletes in the month before the Olympics. I'm sure the US has dopers too, but at least we have USADA. After they took down Armstrong, no one can doubt that it is a pitbull of any agency.

Tuesday: Swim/LCM/Solo

500 various
4 x (25 scull + 25 free w/paddles)
6 x 50 burst + cruise
50 EZ
4 x (50 AFAP w/fins + 150 EZ)
-- 2 breast (30-310, 1 free (25), 1 flutter kick (27)
50 EZ
6 x 50 DPS alt free & back
100 EZ

Total: 2400 m


Wednesday: Drylands


-- did yoga, core work and light weights for an hour
-- heading off to the last Team Pitt practice of August in another hour
-- it's going to be long course



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


I'm thinking of heading to a last chance LCM meet on August 27: https://www.clubassistant.com/club/m...1236&smid=8088. I would swim the 50 free, 50 breast and possibly the 100 breast or 100 back. I'm definitely not in shape for long course 100s, so would only do that for fun. Although I'm not really sure how much "fun" the 100 back would be in an outdoor pool. Last time I did that I had a quite mediocre time.

Wed: Swim/SCM/Solo

Warm up:

500 various
100 scull
50 EZ

Main sets:

20 x 25 @ :25 rest @ 100 pace
-- fly-breast-free
-- can't possibly do backstroke outside with no flags
200 EZ

10 x 25 dolphin kick @ 100 pace @ :25 rest
100 EZ

10 x 25 breast @ 100 pace @ :25 rest
100 EZ

6 x 50 DPS free w/paddle
100 EZ

Total: 2450



Thursday:

I went paddle boarding for an hour on the sound. Idk, it seemed pretty easy to me. And very fun! Didn't bother my legs at all. Wish there had been more wind to go faster.


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


I tried swimming in the ocean on Tuesday. No way, it was far too cold for me. Yesterday, though, the ocean seemed about 10 degrees warmer. But then there were a lot of jelly fish ... I definitely don't do jelly fish.

Drylands:

rehab ex

4 rounds: (not too heavy)
straight arm dips
good mornings
back squats
DB rows
hip abductors
rear delt flys
kneeling ab crunches


Swim/SCY/Solo

1500 EZ



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


Ready to head out tomorrow for a week+ at the beach with friends. I'm going to leave my gym clothes behind and just do a bit of swimming while I'm there. Really looking forward to a vacation where I do not have to worry about staying in perfect racing shape! We need a beach emoticon!

Saturday:

Drylands, 35-40 min

2 rounds:
elbow rehab ex, 1:00 plank, 5:00 extreme angle iso squat, power wheel roll outs, renegade rows, TRX rows, reverse flys, TRX knee ins, supine flutter kicks on bosu in streamline, saxon side bends

3 miles on treadmill


Sunday:

Swim/LCM/Solo @ Lebo

600 various
4 x (25 scull + 25 free)

9 rounds:
1 x 100 @ 200 pace with fins & paddles
odd rounds - free, even rounds = back
1 x 50 kick @ 100 pace
1 x 50 EZ

100 EZ

Total: 2700 m



Monday:

Weights @ LA Fitness:

internal & external rotators
seated straight arm dips, 75 x 3 x 25
face pulls, 50 x 3 x 15
deadlifts, 55 x 4 x 8
altitude drops, 5
lunges with bar, 40 x 3 x 10
good mornings,, 65 x 4 x 6
single leg stand in streamline on flat side of bosu, 1:00 each leg
leg press, 195 x 3 x 5


Swim/SCY/Solo @ LA Fitness

600 various
100 scull
20 x 25 @ 100 pace @ :40
odds = fly, evens = breast
200 EZ
20 x 25 dolphin kick w/fins @ 100 pace @ :35
200 EZ
5 x 50 DPS free w/paddles @ :20 rest
100 EZ

Total: 2450



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


I've decide that, for the summer anyway, I'm going to cut my dryland sessions down to around 40 minutes and do them more frequently. Hoping to ease back into them somewhat and not be so sore from them. After working out today, I slipped on a wet spot in my garage and crashed my toes into a cement ledge. I think I might have broken one of them -- it's swollen and black. Oh well, not much you can do about that. Off to ice.

Thursday:

Did about 40 minutes of drylands including: power wheel roll outs, supine flutter kicks on bosu, planks, hammers, reverse flys, kettle ball swings, TRX body rows. Then did a short 2 mile run.


Friday: Swim/LCM/Solo @ Lebo

Went to the hour of adult swim today and did:

600 various
6 x (25 scull + 25 free)

2 rounds:
4 x 50 free w/paddles @ 200 pace
:30 rest
4 x 50 kick @ 200 pace
:30 rest
4 x 50 DPS back w/paddles
50 EZ

200 EZ

Total: 2400m




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


I agree with Water Rat. After all the hot weather we've had, the Lebo pool seemed much warmer than the last time I hopped in. Now that I'm not laser focused on meets, I had no idea what kind of workout to do. I may have to start stealing workouts from friendly bloggers!

Sunday:

Drylands:

rehab ex
power wheel roll outs with knees on bosu, 3 x 10
supine flutter kicks on bosu, 4 x 50
TRX windmills, 2 x 25
TRX knee ins, 3 x 10
TRX pike ups, 10
hammers, 20 x 3 x 25
single leg stand on flat side of bosu, 1:00 each leg
single leg stand on flat side of bosu with leg straight out, 1:00 each leg
extreme angle iso squat, 5:00
double rope slams, 3 x 10

5 mile walk-run on treadmill (watching the GOT theorist Preston Jacobs on youtube)



Monday: Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
8 x 25 shooters
100 EZ

Main sets:

6 x 50 burst + cruise @ 1:15-1:30
100 EZ

6 x (25 AFAP + 75 EZ) @ 3:00
100 EZ

1 x 50 @ 100 pace (was way off) 100 EZ

25 EZ down to deep end wth bungee cordz
5 x swim to resistance the 20-30 strokes or had kick for :30
75 EZ

10 x 50 DPS w/paddle
odds= free
evens = back

Total: 3150


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


I had meant to do a long course swim on Sunday, but the weather conspired against me -- there was a steady downpour and the pool was closed. I was also a little bushed from a dinner party having gone into the wee hours ... I compounded that tiredness by staying up way too late last night reading, which resulted in a bit of a lackluster practice today. Hopefully, I'll get some good workouts in before we leave for the beach on Saturday.

Drylands:

rehab ex
med ball slams, 10
double rope slams, 33 x 10
alternating rope slams, 30
single leg stand on bosu in streamline, 1:00 each leg
supine flutter kicks on bosu w/ankle weighs, 100
power wheel roll outs w/knees on bosu, 3 x 15
kettleball swings, 25 x 3 x 10
hammers w/10 lb DBs, 3 x 25
streamline crunches, 2 x 50
plank, 1:00
extreme and iso squat, 5:00


Swim/LCM @ PItt

Warm up:

300 various (missed 200 bc of chatting)
5 x 100 free w/paddles on 2:00

Main sets:

8 x 50 kick w/fins on :50
-- pretty quick interval for long course
-- I had to go about 200 pace just to get :15 rest

assigned:
2 x (4 x 200) @ 3:40, rest between rounds
did:
7 x (50 stroke @ 100 pace + 50 EZ)
100 EZ at end

assigned
2 x (4 x 100 with some breathing pattern) @ ? 2:00, I think
did:
7 x 100 flutter kick w/board & fins + 100 EZ
-- held 1:12-1:15 or so

-- they had another short set, but I got out

Total: 2800 m



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


I tried to go to my gym, but it is closed for a week for renovations. So I just did drylands in my exercise room, which were probably plenty anyway. It was a Monday type freestyle oriented workout at Pitt, so I modified to do some stroke 50s @ 100 pace. Still, I was pretty bushed the rest of the evening after that double and a good bit of aerobic work. I really despise long course backstroke ...

There are less than two months before the Texas Zones meet. I'm going to be away a fair amount of that time, starting with a week at the beach when school lets out and then a week at Olympic trials with Fort21. I've found places to swim, but it will require some discipline to get good workouts in ...

Drylands:

rehab ex
supine flutter kicks on bosu in streamline, 2 x 100
streamline crunches, 2 x 50
TRX knee ins, 10
DB hammers, 20 x 3 x 15
kettlball swings, 25 x 3 x 10
DB bicep curls, 3 x 10
power wheel roll outs w/knees on bosu, 3 x 10


Yoga, 20 min

Walk with dog, 2 miles


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


I haven't set foot in the pool since getting back from Canadian Nationals. I decided to give my body a complete break for a few days. I've also been extremely unmotivated. While I have no trouble putting the meet disaster behind me, I'm feeling somewhat burned out. I've been training hard for many months, battling tendonitis and health problems. I'm a bit tired of fighting the good fight. I'm tempted to just goof off for awhile and enjoy the summer. I need to make a decision on training soon bc I had planned on swimming at a LCM meet in Texas with my team the end of July. At this point, after a lot of tapering and illness, I'm not sure I could really even be in decent shape for the meet even if I just do 50s. For me, long course 50s bear little resemblance to short course 50s ... On the other hand, we don't have a long vacation abroad this summer, so the timing is good for a meet. And I would have 7-8 weeks to train (I wouldn't rest much). Gotta decide soon ...

Drylands:

rehab ex
supine flutter kicks in streamline on bosu, 2 x 100
explosive fly pulls, 35/30 x 2 x 10
explosive boxing punches, 2 x 30
single leg squat on edge of high box, 2 x 10 each leg
standing broad jumps, 5
altitude drop + standing broad jump, 5
med ball slams, 10
knee tuck jumps, 5
explosive leg extensions, 105/9- x 3 x 15
extreme angle iso squat, 5:00
straight arm dips, 90 x 3 x 15
bicep curl negatives, 20 x 3 x 8

15 minutes of foam rolling & stretching



Swim/SCY @ Pitt

Warm up:

400 various
12 x 25 various @ :35
4 x 50 various while they were doing 6 x 50 @ :55

Mains sets:

3 rounds:
4 x 25 shooters w/fins @ :40
1 x 50 fast stroke @ 100 pace @ :45
1 x 50 EZ @ 1:35
4 x 25 power kicks @ :40 (I did shooters here on 2 rounds)
1 x 50 fast stroke @ 100 pace @ :45
1 x 50 EZ @ 1:35
4 x 25 fast kick @ :40 (By round, I did 1 fast, then 2 fast, then 4 fast)
1 x 50 EZ

R1 = 50s were fly-back, R2 = 50s were breast, R3 = 50s were flutter kick

I skipped the 4th round of that set and grabbed an empty lane in the deep end.

100 EZ

10 x 25 breast @ 100 pace @ :45
250 EZ

Total: 3150



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


I took it pretty easy in the gym yesterday, doing mostly plyometrics. I was still a little lackluster at practice. I also had a shoulder twinge after doing fly on the first round of the main set, so switched to a lot of breaststroke and kicking. It freaked me out a little bc I haven't had that happen in a practice for a long time. I will def make an appt with my chiro. I feel somewhat better today. Luckily, I have a sixth month appt with my allergist tomorrow. I want to have him take a look at my ears, which still hurt. My lungs feel ok this am, but the cold water last night didn't really agree with them. It's not easy to do UW work with intermittent broncho spasms ...

Drylands:

rehab ex
straight arm dips, 90 x 3 x 15
hip thrusters, 45 x 3 x 10
yoga ball rotations on double cable machine, 25 x 2 x 10 each side
HS hi row, 180 x 4 x 5
leg press, 280 x 3 x 5
DB bench row, 45 x 4 x 6 each arm
extreme angle squat on high boxes w/plate, 45 x 3 x 8
resisted standing broad jumps, 35 x 3 x 5
squat jumps w/10 lb DBs, 2 x 5
med ball slams, 2 x 5



Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
4 x 25 shooters
100 EZ

Main sets:

5 x 30 burst to 15 m + cruise back from the blocks
100 EZ

3 x 30 burst @ 100 pace from the blocks
50 EZ

5 x (25 AFAP + 75 EZ) @ 3:00-3:30
100 EZ

2 x w/fins
1 x 50 fly-back @ 100 pace @ 1:00
1 x 50 breast-free @ 100 pace @ 1:00
2 x 25 fast flutter kick w/board @ :30
150 EZ

100 EZ

Total: 2500


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


I took yesterday off, and felt pretty miserable. But I woke up feeling like half a human today. It was snowing here in the am, and I hope that kills off some of the pollen. I haven't felt well for 3 weeks now and it is really really getting old.

I only did 45 minutes of weights instead of 60. I'd like to get in three more dryland sessions before nationals, but I may keep them shorter and taper the weights some. I still hit a wall during the 100 pace stuff on the swim. I decided to pack it in and save some for tomorrow. I hope trying to push through the workouts this last week was the right call.

Drylands:

rehab ex
natalie coughlin stability exercise, 1 x 10 each leg
single leg stand on flat side of bosu in streamline w/pair of 8 lb DBs, 1:00 each leg
hip thrusters, 35 x 3 x 15
good mornings, 95 x 2 x 5, 100 x 2 x 3 (max)
push press, 60 x 4 x 6
HS hi row, 170 x 4 x 5
explosive leg extensions, 105 x 3 x 30
resisted standing broad jumps, 30 x 2 x 5
squat jumps w/10 lb DBs, 2 x 5
altitude drops w/10 lb DBs, 2 x 5
freestyle boxing punches, 2 x 20
hip adductors, 150 x 4 x 8


Swim/SCY @ Pitt

Warm up:

500 various
10 x 25 shooters w/fins @ :40
50 EZ

They did: 2 x (8 x 25 @ :30) of something or other
I did: 2 x (4 x 25 burst + cruise @ 1:00 + 50 EZ)

Main sets:

They did 6 rounds of:
8 x 25 @ :30 (2 fly, 2 breast, 2 back)
2 x 100 @ 1:40 (IM or stroke)
1 x 50 EZ

I did 5 rounds of: (2 rounds fly w/fins, 2 rounds breast, 1 round dolphin kick)
8 x 25 @ 100 pace @ :40
1 x 100 EZ

I did 2 x 25 of the 6th round, but was cramping so I stopped and did 200 EZ

Total: 2850



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


I felt really rough when I woke up yesterday. I dragged myself to the gym around 1:00 pm, and felt much better afterward. So much better that I decided to go to Pitt for practice. The club kids are on break so we had a lot more lanes than usual. I shared a lane in the deep end with Lindsay and modified around her. I was glad that we were doing 25s though, and I needed some 100 pace work. Still, after a hard gym session, I started to really strain on the third round. Breast @ :40 is not easy.

I'm sore from weights today, but I think this is the strongest I've been in years.

I didn't feel too badly this am, just some fatigue and chest congestion. And I'm starting to lose my voice. It definitely seems to be allergies that have plagued me. And the weather here is crazy -- one day 70, the next day 30.

I am very jealous of Fort21. The Aussie Olympic Trials are in Adelaide and she is attending for a few days before her spring break trip.

Drylands:

rehab ex
single leg stand on flat side of bosu, 1:00 each leg
lateral raise, 70 x 4 x 4
good mornings, 90 x 4 x 5
explosive butterfly pull on double cable machine, 40 x 3 x 5
kneeling ab crunch, 160-170 x 4 x 8
explosive freestyle stroke boxing punches, 3 x 30
seated row negatives, 80 x 1 x 8
back squats, 120 x 4 x 4
altitude drops, 5
standing broad jumps, 5



Swim/SCY Solo @ BP

Warm up:

600 various
100 scull
4 x 25 shooters
100 EZ

Main sets:

3 x 15 AFAP UW wall breaststroke kicks
50 EZ

2 x (25 AFAP breast w/fins + 125 EZ)
-- 11 low

4 x 25 SDK to 15 m w/drag sox
50 EZ
4 x 25 overkick free w/drag sox
100 EZ

10 x 50 free w/paddles @ 1:15
-- did Lochte turns
200 EZ

Total: 2400


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


Back to the grind after my meet. I was too tired to do much in the pool. Hoping that I feel up to a USRPT type set today at Sewy.

Results form the OSU meet: https://gallery.mailchimp.com/5f749c...sults_2016.pdf

There were only 99 people there as opposed to 130 last year, probably why it ran so fast.

Btw, my blog comments are enabled. If you could not comment, it means that you were probably not logged into the site -- according to our esteemed web master.

Monday:

Drylands:

rehab ex
supine flutter kicks on bosu in streamline, 2 x 100
single leg stand in streamline on flat side of bosu, 1:00 each leg
HS hi row, 170 x 4 x 5
extreme angle goblet squats w/DB, 35 x 3 x 10
good mornings, 95 x 4 x 5 (max)
straight arm dips, 75 x 3 x 15
explosive leg extensions, 105 x 3 x 25
lateral raise, 65 x 4 x 5
squat jumps w/10 lb DBs, 2 x 5
altitude drops, 5
altitude drops + standing broad jumps, 5
standing broad jumps, 5

Swim/SCY/Solo: 1500 EZ




Tuesday: Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
4 x 25 shooters
100 EZ

Main sets:

3 rounds: (1 round free, 1 round breast, 1 round back kick)
8 x 50
odds = 100 pace @ 1:00
evens = EZ @ 2:00
1 x 100 EZ

150 EZ

8 x 25 no breath free w/paddles @ :45
150 EZ

Total: 2800



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


Still under the weather/little energy. Not sitting on the couch all day, but it's a far cry from the huge energy I've had the last three months. Not sure whether it's a bug or allergies or both. Both ears and my throat hurt. I did get a pretty good gym session in yesterday, especially with the max on my favorite SDK exercise (good mornings). Hope tomorrow that I'll have a better day in the pool.

Drylands:

rehab ex
supine flutter kicks on bosu in streamline, 2 x 100
single leg stand in streamline on flat side of bosu, 1:00 each leg
natalie couglin exercise, 2 x 10 each leg w/8 lb DBs
https://www.facebook.com/officialnat...3967249559787/
HS hi row, 160 x 4 x 5
lateral raise machine, 60 x 4 x 6
good mornings, 90 x 4 x 5 (think this a max)
explosive leg extensions, 105 x 3 x 15
resisted standing broad jumps, 32.5 x 2 x 5
altitude drops, 5
hip thrusters w/p,late, 35 x 3 x 15
russian twists w/plate on incline, 25 x 3 x 25


Massage, 60 min


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


I rallied to get myself to the gym today despite being tired. Just wanted to have the massage after the gym work not vice versa. Planning on going to Pitt tomorrow, and taking a day off on Saturday.

Drylands:

rehab ex
ab wheel roll outs w/knees on bosu, 2 x 15
single leg stand on flat side of bosu, 1:00 each leg
extreme angle iso squat w/10 lb DB, 5:00
HS hi row, 150 x 4 x 6
squat jumps w/10 lb DBs, 2 x 5
knee tuck jumps, 5
altitude drops, 2 x 5
resisted standing broad jumps, 30 x 2 x 5
hip abductors, 130 x 4 x 5
hip adductors, 130 x 3 x 8
explosive leg press, 175 x 3 x 15
lateral raise machine, 50 x 3 x 6, 60 x 1 x 5
good mornings, 85 x 4 x 5


30 minutes of stretching & foam rolling (as a zillion years ago former gymnast, I can still do the splits)


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


Hit the gym today and decided to stretch rather than do my usual easy 1000 in the pool.

I realized today (reminded by Mr. Fort) that we have dinner & concert plans with another family Saturday night. Depending on how late we are out etc., that may make it difficult to get to the Lebo meet on Sunday. I'll play it by ear.

Attached Thumbnails

 

Drylands:

rehab ex
streamline crunches, 2 x 50
streamline crunches on yoga ball with feet on wall, 2 x 20
lateral raises, 50 x 4 x 6
seated row, 60 x 3 x 15
good mornings, 80 x 4 x 5
back squats, 100 x 4 x 4
kneeling ab crunches, 140 x 1 x 15
hip thrusters, 35 x 3 x 15
glute isolator, 60 x 3 x 6 each leg
hip abductor, 120 x 4 x 6
explosive leg extensions, 10 5 x 3 x 15
knee tuck jumps, 5


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


I also went to the chiro yesterday. The elbow is still very gradually improving. It's difficult to do drylands with an elbow issue though. I'd like to do the hard core work on my TRX, but don't dare to yet.

I entered a few meets:

1. Mt Lebo Meet, March 20
-- This meet is at Lil Fort's high school and just minutes from my house. Plus, I'd hate to not support a local USMS meet. I will use it purely as a sprint workout. Entered:

200 free (for 50 split request) -- I will have to assess whether I can really do a flip turn in the 4 feet deep shallow end during warm up
50 breast
50 fly
100 breast

2. Huntington Meet @ OSU, April 2
-- I'll probably rest a couple days for this meet

50 back
50 breast
100 IM
50 fly

3. Canadian Nationals, May 20-23

50 Butterfly - 0:29.39
100 Breaststroke - 1:22.50
100 Medley - 1:10.66
50 Freestyle - 0:27.81
50 Breaststroke - 0:36.97
100 Backstroke - 1:10.08
100 Butterfly - 1:12.50

-- I entered the 100 fly as a seventh event, but doubt I'll stick around until Monday to do it. Plus, it's super hard. There is no good place to swim 50 free. It's back to back with the 100 IM. But I don't want to do a split request swim at 9:00 am either. Too damn early.