Strength Training and Dryland Workouts

Drylands:

rehab ex
supine flutter kicks in streamline on bosu, 2 x 100
russian twists on incline w/plate, 10 x 3 x 25
captains chair leg raises, 3 x 15
bulgarians in streamline, 2 x 10 each leg
good mornings, 75 x 4 x 5
seated rows, 60 x 3 x 15
hip thrusters w/plate, 25 x 3 x 15
single leg stand in streamline on flat side of bosu
lateral raises, 40 x 4 x 8
explosive leg extensions, 90 x 3 x 15
standing broad jumps, 5
extreme angle iso squat, 5:00


1000 EZ in the pool



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


Went back to the gym after three weeks out, and am predictably sore today. My chiro suggested that I could try some seated rows at a light weight avoiding a full arm extension. That didn't seem to bother my elbow too much.

If anyone is interested, here is Swim Outlet's 2016 tech suit review: http://www.swimoutlet.com/blog/top-t...angloff-review. I wouldn't mind trying the Arena Carbon Ultra at some point, but it is so expensive -- just like the newest Speedos. I raced in regular Arena Carbon Pro last weekend that I purchased on sale for $290, almost half the price of the newer model. I do agree with the Jaked review. My Jaked fits like a dream, though I still think the Carbon Pro has more compression.

I noticed our RAM mixed 200 free relay (160-199) was #3 in the world last year. Pretty good since we were almost at an aggregate age of 200.

Here is the video of my 50 fly. I see two mistakes: my legs appear to be separated a tiny bit on the start and I did not need that second breath on the second length. It seemed to slow me down. And I have seen my turnover faster on other vids. Next time, I will take a 2-3 strokes before breathing on the second length so that I hopefully I will only need one breath. I think I could also get a couple tenths more from a block with a fin. From Jim's commentary, you would think I was swimming the worst race of my life ... haha

https://www.youtube.com/watch?v=I5MN...ure=youtu.be&a

Here is the video of my 50 back. I can definitely see the glide into the turn, though with another stroke I would have jammed it. I could have taken one more kick on the second 25 and had a smoother breakout. Always things to improve. But I do think that was one of my best starts ever.

Drylands:

rehab ex
supine flutter kicks on bosu, 100
russian twists on incline w/plate, 25
captains chair leg raises, 3 x 15
explosive leg extensions, 105/90 x 3 x 15
good mornings, 75 x 3 x 5
extreme angle iso squat, 3:00
lateral raises, 40 x 4 x 5
hip abductor, 120 x 3 x 5
hip adductor, 120 x 3 x 8
knee tuck jumps, 2 x 5
standing broad jumps, 5


Swim/SCY/Solo: 1600 EZ


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This was my last dryland workout before the Albatross meet, and I decreased the weight somewhat. I'd have liked to do more core work, but I am avoiding planks. I am going on the offensive with my elbow. I have a chiro/ART appt on Wed and an appt with an elbow specialist on Thursday. Elbows are notoriously slow to heal. I highly doubt that I would get a cortisone shot. But I will likely do PRP to jump start the healing if that seems like the best option. At least my bicep tendon seems fine now!

Drylands:

rehab ex
streamline crunches, 2 x 50
straight arm dips, 75 x 3 x 15
extreme angle squats on high boxes w/plate, 35 x 4 x 8
leg press, 225 x 4 x 6
glute isolator, 60 x 3 x 6 each leg
back extensions w/plate, 25 x 3 x 10
star jumps, 5
knee tuck jumps, 5
squat jumps w/DBs, 5
single leg stand on flat side of bosu in streamline, 1:00 each leg

20 minutes stretching/yoga



Swim/SCY @ Pitt

Warm up:

400 (did 350)
4 x 50 kick @ 1:10
6 x 50 paddles & buoy @ :50
-- I did 6 x 25 w/paddles @ :50 : odds = scull, evens = no breath free
50 EZ

8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

5 x 100 @ 1:30
-- No, did 6 x 25 breast @ 100 pace + 100 EZ

6 x 50 done as: 25 w/8 SDK + 25 build to sprint @ 1:00
-- No, did 6 x 25: odds = shooter (no fins), even = EZ
50 EZ

5 x 100 AFAP @ 8:00, leaving 1:00 apart
-- I did 5 x (50 AFAP + 150 EZ)
1 = Fly w/fins, 22 high
2 = double shooter w/fins, 20 high
3 = breast w/fins, 26 flat
4 = fly w/fins, 23
5 = breast (no fins), 36

Total: 2450


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


As usual, I was pretty beat last night. I only did 1/2-1/4 of the assigned yardage. I didn't want to do too much before the last test set. I used to do 5 x 50 AFAP very frequently, but haven't done that set in ages and ages. The first three felt pretty good, but the last two felt rough. My quads were burning.

Bill was saying that the pool would probably be set up long course continuously from March through June. That news did not make me particularly happy. Lanes will be super crowded with Team Pitt club, Team Pitt masters, rec swim and the divers clamoring for space.

Drylands:

rehab ex
supine flutter kicks on bosu in streamline, 100
plank fast flutter kicks, 3 x 50: hands on flat side of bosu, feet on anchored
yoga ball, I had a 1 second pause after a group of 10 (it requires some
balance)
single leg squat jumps w/back foot on small box, 3 x 10/5/5/ each side
single leg squat on edge of high box, 3 x 10 each leg
good mornings, 85 x 4 x 5
straight arm dips, 90 x 3 x 15
explosive leg extensions, 105 x 3 x 15
seated row negatives, 70 x 3 x 8 (kept elbows partially bent)
altitude drops from high box right into standing broad jump, 12 (posted a
video of this on FB)
bunny hops over bench, 25
single arm pullover + fast flutter kick, 20 x 3 x 20


Swim: 1000 EZ


Massage: 60 min


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


Wish I had booked a longer massage. I had him work on my arms more than usual, thinking that that might help my elbow. But the hammies and calves took a hit. I should probably do some foam rolling. My quads were screaming sore.

Drylands:

rehab ex
TRX pike ups, 2 x 10
TRX pendulum swings, 2 x 25
power wheel roll outs, 15
kneeling ab crunches, 1230 x 3 x 15
single leg stand on flat side of bosu in streamline position, 1:00 each leg
straight arm dips, 90 x 3 x 15
good mornings, 85 x 4 x 5
seated row negatives (lowered weight), 70 x 3 x 8
zercher squats, 75 x 4 x 5
resisted standing broad jumps, 30 x 3 x 5
elevated side bridge w/hip abduction, 2 x 10 each side
bunny hops, 2 x 25



Swim/SCY @ Pitt

Warm up:

I was stuck in traffic and chatted on deck for awhile, so missed the first 400.

Did 600 various (while they were doing a couple pre-sets)
5 x 50 shooters w/fins w/open turns @ 1:20
50 EZ

Main sets:

7 x 100 @ 2:10
-- I did 7 x 50: 25 AFAP + 25 EZ, #4 was all easy
-- did fly w/fins on the AFAPs, first one was 9 high, the rest were 10 lows
100 EZ

4 rounds: (IM order)
8 x 25 @ :40, odds = fast, evens = 15m SDK or double pullouts on breast
1 x 50 EZ @ 1:40
-- I was tired during these, so my "fast" = 100 pace. I didnt do the double pullouts on breast: I just went fast/EZ. The last 8 x 2 5 free, I just did them 0-1 breath.
100 EZ

Total: 2450



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


I felt pretty tired in the water last night. Friday masters practice, which is my 6th day in a row of working out and comes after weights, is sometimes tough to get through. Especially this week where I did (for me) a ton of race pace work.

I dug out my TheraBand Flexbar and did some elbow work. I could also feel a bit of tennis elbow on both sides as I was doing this. I'll have to be diligent about doing the rehab for awhile. I'm pretty sure this was caused by deadlifting. I guess I could do more grip strengthening exercises. But since my dodgy elbows (which are double jointed) appear to be extremely susceptible to injury, I bought some LPG hooks and straps for deadlifting.

A friend recommended this piece of core equipment: http://www.pilates.com/BBAPP/V/store/motr/index.html

Tuesday: Drylands

rehab ex
straight arm dips, 90 x 3 x 15
explosive leg extensions, 105 x 3 x 15
back extensions w/plate, 25 x 3 x 10
plate glute bridges w/shoulders on bosu and arms in streamline, 70 x 3 x 15
back squats, 105 x 4 x 6
russian twists on incline bench w/plate, 25 x 3 x 25
rear delt flys, 75 x 3 x 8
squat jumps w/DBs, 20 x 2 x 5
standing broad jumps, 5
knee tuck jumps, 5
altitude drop into squat jump, 5
toe taps, 25


Wed: Swim/SCY/Solo @ LA Fitness

Warm up:

500 various
100 scull
50 EZ
4 x 25 burst + cruise @ :45
50 EZ

Main sets:

I did a modified USRPT type set similar to the one that I did Monday, only did IM order w/fins instead of fly

16 x 25 @ 100 pace @ :40
:40 rest
8 x 25 @ 100 pace @ :40
:40 rest
8 x 25 @ 100 pace @ :40
:40 rest
4 x 25 @ 100 pace @ :40
:40 rest
4 x 25 @ 100 pace @ :40

250 EZ

10 x 25 AFAP/hold best average breast @ 1:00
250 EZ

4 x 25 dolphin kick @ 100 pace @ :40
-- decided I was too tired to do any more race pace work
100 EZ

8 x 25 no breath free @ :35
100 EZ

Total: 3050


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


I didn't have time to get to a real pool today (trip to the airport interrupting things). So I had to make do at LA Fitness. I didn't have a lot of feedback on times. There is only one old analog pace clock and it is partially obscured by the glare from fluorescent lights.

I finally looked at the order of events for nationals. The sprint free & back events are all back to back, not ideal at all. If I decide to swim all 3 days, I will probably opt for: Fri: 100 IM, 50 back, Sat: 50 breast, 50 free, Sun: 50 fly, 100 breast. I never thought the day would come when I would consider swimming the 100 breast at nationals ...

My right elbow (medial) is still bothering me, and today the inside of my left knee started complaining. I guess I will try slamming ibuprofen for 48 hours. And probably cut out some drylands. I love altitude drops, but they are tough on the knees.

Drylands:

rehab ex
pike ups on yoga ball, 10
plank with feet on yoga ball, single leg lifts, 3 x 10 (harder than you think!)
eccentric fall backs in streamline w/plate w/butt on bosu, 10 x 3 x 10
single leg stand on flat side of bosu in streamline, 1:00 each leg
plate glute bridge with shoulders on bosu and arms in streamline, 50 x 2 x 15, 70 x 2 x 15
face pulls, 60 x 3 x 15
single arm supine pullover on bench w/15 lb DBs and fast flutter kick, 30 x 3 x 15
extreme angle step up on high bench w/bar, 40 x 3 x 10
straight arm dips, 90 x 3 x 15
good mornings, 85 x 4 x 5
med ball slams, 10
toe taps, 25
altitude drops, 5

15 minutes of yoga


Swim/SCY @ Pitt

Warm up:

400 choice (did 350)

8 x 50 free w/paddles & buoy, breath every 5
-- did 4 w/paddles, did 2 kick and 2 scull
50 EZ

5 x 50 double shooters w/fins w/open turns @ 1:30
50 EZ

Main sets:

I was really tired during this workout, so everything that was assigned "sprint" I did @ 100 pace.

5 x 100 free @ 1:30
-- no, did 10 x 25 back @ 100 pace (mostly 15s)
1 x 50 EZ
1 x 50 kick sprint
1 x 100 EZ

5 x 100 free @ 1:30
-- no, did 8 x 25 free @ 100 pace (mostly 14s)
1 x 50 EZ
1 x 50 swim sprint
1 x 100 EZ

4 rounds of: (I used fins)
1 x 50 kick sprint @ 1:00 (did backstroke kick, 25s)
1 x 50 EZ @ 2:00
1 x 50 swim sprint (did breast and went 28s)
1 x 50 EZ @ 2:00

100 EZ

Total: 2900


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


I am always pretty tried by Friday, which is typically my 6th day in a row of working out. I had no AFAP in me, so did all 100 pace work on the sprints. It still added up to a fair amount of race pace work. We had a team social after practice, which was very fun.

Monday: Swim/SCY/Solo @ Sewy:

Warm up:

550 various
100 scull
8 x 25, UW for 20 y @ :30
100 EZ

Main sets:

10 x 25 burst SDK + cruise @ 1:00
100 EZ

10 x 25 burst + cruise @ 1:00
200 EZ

33 x 25 @ :40 done as 3 rounds of:
4 x 25 IM order @ 100 pace
1 x 25 flutter kick @ 100 pace
4 x 25 IM order @ 100 pace
1 x 25 flutter kick @ 100 pace
1 x 25 EZ

175 EZ

10 x 25 breast @ 100 pace @ :40
200 EZ

Total: 3200



Tuesday: Drylands:

rehab ex
flutter kicks on bous in streamline, 100
power wheel roll outs w/knees on bosu, 2 x 15
single leg squats on edge of high box, 3 x 10 each leg
good mornings, 85 x 4 x 5
straight arm dips, 90 x 3 x 15
seated row negatives, 80 x 4 x 8
bicep curl negatives, 24 x 3 x 8
extreme angle squats w/plate on high boxes, 45 x 4 x 8
standing on bosu, touch knee to nose, 2 x 10
push press, 50 x 3 x 5
resisted standing broad jumps, 30 x 3 x 5
altitude drops, 5


30 minutes stretching + yoga


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


Nothing much to report really. Just getting back into it after a few days rest/stomach virus. Off to do some yoga before I have to go pick up Lil Fort.

The meet was a no go, unfortunately. I had been feeling queasy for a couple days and was sick with a stomach thing Friday night. So was poor Lil Fort who had also been feeling poorly. Why does it always happen in the middle of the night? So I was really in no shape to drive to Buffalo on Saturday. Besides, even with an SUV, I couldn't get up and out of our driveway until late on Saturday bc of the snow. So it was a waste of a few days of rest ...

On Sunday, I went to the gym and yoga. I tried going to Bethel Park to swim, but the pool was closed.


Drylands:

rehab ex
straight arm dips, 90 x 3 x 15-25
face pulls, 50 x 4 x 15
deadlift, arm ups, 85 x 4 x 5
back extensions w/plate, 25 x 3 x 10
explosive leg extensions, 105 x 3 x 15
bicep curl negatives, 20 x 3 x 10
hip abductors, 130 x 4 x 5
hip thrusters w/plate, 35 x 2 x 15
DB rows, 40 x 3 x 5 each side
single leg stand in streamline position on flat side of bosu -- I ripped this off from a Jessica Hardy post on FB. It took a bit to get used to it -- it's not easy -- but I worked up to a couple rounds of 1:00 on each leg.


Vinyasa Flow, 75 minutes

I hadn't been to a yoga class in ages, but it seemed fairly easy. I didn't even have trouble on the standing twisting poses. So I guess I've been doing enough yoga/stretching on my own.



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


I'm going to head to Sewy today. I'm bummed about missing the meet. I would have liked to get some racing in before Albatross. There is a meet on Feb 13, but Mr. Fort is out of town that weekend so that's a no go for me.

Drylands:

rehab ex
straight arm dips, 90 x 3 x 15
side bridge with elevated feet and hip abduction, 10 each side
altitude drops, 2 x 5
knee tuck jumps, 2 x 5
explosive butterfly pulls on double cable machine, 40 x 3 x 5
squat jumps 2w/DBs, 20 x 2 x 5
twisting med ball slams, 10
eccentric bicep curls w/10 lb DBs, 3 x 10
zercher squats, 75 x 4 x 5
back extensions w/25 lb plate, 10

30 minutes of stretching + yoga



Swim/SCY @ Pitt

Warm up:

450 (did 350)
300 kick, no did 100 scull + 100 single arm fly drills

8 x 25 shooters w/fins @ :40
50 EZ
6 x 50 free w/paddles @ :45
-- kept fins on for this bc of the interval

Main sets:

The main set was 3 rounds of:
8 x 50 free (with some stroke count and descend combo) @ :55
1 x 25 1 breath @ :30
1 x 25 sprint @ :30
1 x 25 1 breath @ :30
1 x 25 sprint @ :30

As usual, I was feeling non-compliant about that set ... I went at the back of the lane, kept out of my lane mates way and did something like:

8 x 25 backstroke @ 100 pace (on weird intervals)
1 x 25 1 breath free
1 x 25 sprint breast
1 x 25 1 breath free
1 x 25 EZ
8 x 25 breaststroke @ 100 pace
3 x 50 EZ
2 x (broken fast 50 w/fins (:10 rest) + 2 x 50 EZ)
-- breast 24, kick 21
1 x 25 1 breath free
1 x 25 sprint kick
1 x 25 1 breath free
1 x 25 sprint kick
100 EZ

-- then we did some turns from mid-pool
-- then there was 8 x burst/fast 25s from the blocks
-- it is a pet peeve of mine that coaches leave AFAP work for the end of practice when you're tired ... sprinting should be done fresh IMO
-- so I didn't do any of these, too beat. plus, I'm just plain scared to dive into 5 feet of water -- too shallow

100 EZ

Total: 2500


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


I am really looking forward to a day off! Lil Fort does not have a track meet today, so I'm going to kick off the weekend with brunch with friends.

Drylands:

rehab ex
good mornings, 75 x 4 x 5
kneeling ab crunches, 150 x 1 x 8, 160 x 3 x 8 (the weight on this machine seems wrong to me ...)
single leg squat on high box, 3 x 6 each leg
straight arm dips, 90 x 3 x 15
deadlift, 80-85 x 4 x 6
altitude drops, 5
altitude drops + squat jump, 5
star jumps, 5
resisted standing broad jumps, 30 x 3 x 5
face pulls, 60 x 4 x 12
hip abductor, 130 x 4 x 4
hip thrusters, 35 x 3 x 10


3 miles on treadmill

20 minutes of foam rolling & stretching


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


Hit the gym today. I meant to do an easy 1000 afterward, but forgot to bring my swim stuff. I laid off most upper body exercises to give my bicep tendon a break. I think that I overdid the TRX planking exercises - too many in one session perhaps. Something to remember for the future.

Drylands:

rehab ex
TRX pendulum crunch, 15
TRX pendulums, 2 x 25
TRX ab ripper (to do this you move forward and backward from a straight arm plank to a forearm plank), 3 x 15 -- difficult!
TRX 3 way: knee in + legs out in a V + legs back together and right into pike, 3 x 10 -- difficult!
TRX standing roll outs, 10
TRX bicep curl, 3 x 10
rope slams, 3 x 10
alternating rope slams, 2 x 25
kettle ball swings, 2 x 25
extreme angle iso squat w/DB, 5:00
elevated side bridge with hip abduction, 2 x 10 each side


10 minutes of stretching



Swim/SCY @ Pitt

Warm up:

400 (did 350)
10 x 50 kick @ 1:10 accelerate off walls
-- I did 5 x 50 burst SDK + cruise w/fins, 3 breast kick and 2 EZ
4 x 100 w/paddles & buoy with 7/3/5/7 breathing pattern @ 1:40
-- No, I did 4 x 50 DPS free w/paddles
50 EZ

Main sets:

6 x 25 power kick @ :45
50 EZ

7 x 100 w/paddles and fins done as: 25 using paddles as kickboard, 25 6 kick switch, 25 double recovery, 25 catch up free
-- I did odds as assigned, evens = 25 fast kick (10s) + 75 EZ kick
1 x 100 EZ

3 rounds:
4 x 50 @ 1:10 done as: 25 overkick free + 25 sprint free, :5-7 second break at the 25
1 x 100 EZ

I did: R1 = fly w/fins, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace
R2 = 2 free w/paddles, then got out to use my inhaler
R3 = breast, 1-2 @ 100 pace, 3 EZ, 4 @ 100 pace

6 x 25 burst to 15m then cruise @ :50
-- I did 6 x 25 breast dolphin @ 100 pace (16s)
-- bursting at the end of a long practice seem rather futile to me
200 EZ

Total: 3250



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


I was pretty bushed after that effort and had a big night's sleep. I had planned today as an off today bc Lil Fort has a track meet in Youngstown. My body definitely needs a day off.

Saw this article on core training on Swimming World: http://www.swimmingworldmagazine.com...core-strength/. That's where I got the idea for the elevated side bridge with hip abduction. I thought this looked pretty easy, but it was not. I also like the eccentric bosu exercise.

Drylands:

rehab ex
ab wheel roll outs w/knees on bosu, 3 x 15
straight arm dips, 90 x 3 x 15
single leg squats on high box, 3 x 6 each leg
zercher squats, 75 x 4 x 6
HS hi row, 140 x 4 x 5
supine backstroke pull on cable machine on yoga ball (legs straight, feet together), 25 x 2 x 8 each arm
pull up negatives, 2 x 5
back extensions w/plate, 25 x 1 x 10 (forgot to do other reps)
explosive leg extensions, 105 x 3 x 15

Swim: 1200 EZ


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


I'm already sore from that! Getting back to drylands after NE Champs has been taxing, especially trying to add a short core session into the routine. I also need to get back to foam rolling and stretching. Didn't even think about that over the holidays.

I've been looking at the meet calendar trying to decide what meets to swim in the next 6+ months. The best options seem to be:

Jan 24: SCY @ University of Buffalo
Feb. 13: SCY @ Miami U of Ohio
Mar 5: SCM Albatross Meet @ Bethesda
Apr 2: SCY Huntington Meet @ Ohio St U
Apr 9-10: SCY Zones @ Mason
Apr 28-May 1: SCY Nationals @ Greensboro
May 20- 23: Canadian nationals (I would only go if it is SCM)
July 9-10: LCM Terrapin Cup @ U of Md (very early start)
July 21-25: SCM, USA Masters Games @ Greensboro (assuming it is USMS sanctioned)
July 30-31: LCM, South Central Zones @ Texas A&M

I obviously can't go to all of these. I can't say that I'm all that excited about SCY zones and nationals since I'll be 54.9. It probably only makes sense to go to one of them. If I went to Zones, there would be plenty of time to re-boot and re-taper for Canadian Nationals. But some of the Pitt folks are actually talking about going to USMS nationals, which might change my thinking ... Though only 3 weeks between USMS Nationals and Canadian nationals is a very short turnaround. Probably inadvisable ... Any thoughts? For now, I'm just going to focus on the first two meets on my list. I really think I should head up to Buffalo bc I don't want to wait until March to race.

Friday: Drylands: mini core

Saxon side bends, 10 x 2 x 15
power wheel standing roll outs, 8
TRX forward & backs with forearms on bosu, 2 x 25
TRX pendulums, 2 x 25
TRX saw pikes, 2 x 15
supine flutter kicks on bosu, 100
supine bench press w/DBs on bosu with straight raised legs, 20 x 2 x 15

3 miles on treadmill



Saturday: Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
8 x 25 shooters w/fins
100 EZ

Main sets:

4 x 25 burst + cruise @ 1:00, 50 EZ

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

fast broken 100 IM, :15 rest @ 50
150 EZ

broken 100 fly w/fins, :10 rest per 25
-- this was awful, couldn't really do the last 25
100 EZ

2 x
10 x 25 fly w/fins @ 100 pace @ :45
50 EZ

100 EZ

10 x 25 flutter kick, hold best average @ 1:00
200 EZ

Total: 3350



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


Whew, I'm tired from that effort. I am definitely not in fly shape. If I can't do a broken 100 with fins (though I was tired), it's tough to see how I could do it that well in a meet even in SCY. I can't seem to stay UW in a 100 as long as I used to ... I think I'd have to work on breathing every stroke, which I'm not sure is the best fit with my stroke. Something to mull over.

Drylands:

rehab ex
russian twists on incline bench w/plate, 25 x 3 x 25
seated row negatives, 80 x 3 x 8
seated straight arm dips, 90 x 3 x 25
deadlift, 85 x 4 x 5
kneeling ab crunches, 140 x 3 x 15
extreme angle isometric squat, 4:00
rear delt flys, 80 x 3 x 8
back extensions w/plate, 25 x 3 x 10
hip abdcutors, 120 x 4 x 5


Swim/SCY @ Sewy Masters

8 x 50 various @ :45
8 x 25 power kick @ :40
50 EZ
?
16 x 50 with some IM pattern @ 1:05
-- I did this kick with fins; interval was too hard otherwise.
-- odds = 100ish pace, evens = EZ
-- even with fins, I could have used more rest on the EZ ones to really hit 100 pace
1 x 100 EZ
4 x (4 x 50, AFAP first 25, IM order by round) @ 1:20
-- too hard for me again
-- I decided to do 32 x 25 @ IM order @ 100 pace w/fins @ :40
-- I cruised # 10 and #21
1 x 150 EZ

Total: 2500


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


I enjoy swimming with Sewy masters, but they try to cram a lot in an hour. The intervals are usually way too difficult for me. Still, I came away with some hard kicking and I really worked the 32 x 25 set. Today, I'm going to do short speed on max rest. I don't feel as sore as usual from weights, probably bc Mr. Fort gave me a half hour massage yesterday.

Drylands @ LA Fitness

rehab ex
straight arm dips, 80 x 3 x 25
ab wheel roll outs with knees on bosu, 3 x 15
saxon side bends, 15 x 3 x 10
captains chair straight leg raises, 3 x 20
seated row negatives, 70 x 3 x 8
overhead squats, 45 x 3 x 8
good mornings, 80 x 4 x 6
glute isolator, 60 x 3 x 5 each leg
hip abductor, 120 x 3 x 6
rear delt fly, 75 x 3 x 8


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


Didn't have time to swim afterward. I'm a little too preoccupied with the holidays and having my kids home. Will go to Pitt tonight, where I anticipate more long course kicking.

Drylands:

rehab ex
ab wheel roll outs with knees on bosu (harder that way), 3 x 15
180 twists w/25 lb plate with back on yoga ball, 25 x 3 x 10
back extensions w/plate, 25 x 3 x 10
face pulls, 50 x 3 x 15
extreme angle squat w/plate on high boxes, 35 x 3 x 8
deadlifts, 65 x 3 x 6
altitude drops, 5

The I did a couple exercises that I saw in the recent Swimming World, supposedly good for backstroke. They definitely add an instability factor.

yoga ball supine cable backstroke pull (legs straight, feet together), 20 x 3 x 10 each arm
single arm supine pullover on bench w/flutter kick, 15 lb DBs x 1 x 15, 10 lb DBs x 2 x 25


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


Still kept it pretty light, though I do expect to be sore from trying some different exercises. Didn't have time to swim afterward. Way too busy. And Fort Son is arriving (with girlfriend) in a couple hours!

Drylands:

rehab ex
resisted crunches on yoga ball on double cable machine, 40 x 3 x 10
resisted side lunges on cable machine, 40 x 2 x 10 each side
resisted standing broad jumps, 30 x 3 x 5
altitude drop + squat jump, 5
knee tuck jumps, 5
explosive fly pulls on double cable machine, 40 x 3 x 5
straight arm dips, 90 x 3 x 15
glute isolator, 60 x 3 x 5 each leg
face pulls, 50 x 4 x 15
explosive leg extensions, 105 x 3 x 15
bunny hops over bench, 3 x 10
good mornings, 85 x 4 x 5
med ball slams, 10
alternating hammers, 20 lb DBs x 3 x 25/20/15

20 minutes yoga & stretching



Swim/SCY @ Pitt

Warm up:

400 (did 300)
5 x 50 kick @ 1:10
-- used fins, did back kick and was UW 15m each length
50 EZ
5 x 50 free w/paddles @ :50
8 x 25 power kick @ :45
-- I did these burst SDK + cruise, tho the interval was a little short
1 x 50 EZ

Main sets:

5 x 200 free w/bilateral breathing patterns & buoy
-- I did backstroke kick w/fins and did:
#1 = 100 fast (:57) + 50 EZ
#2 = 150 EZ
#3 = 50 AFAP (23) + 100 EZ
#4 = 150 EZ
#5 = 100 fast (:55) + 50 EZ
1 x 100 EZ

5 x 50 kick fast @ 1:10
-- well, my legs were feeling fried after the fast kicking in the set before. So I did 25 fast breast @ 100 pace (17s) + 25 EZ
1 x 50 EZ

5 x 50 free @ 200 pace @ 1:05
-- I did 6 x 25 backstroke fast @ 100 pace. Was maybe a tad faster than 100 pace. Went 15s and a couple of 14 highs.
1 x 100 EZ

4 x 100 w/bilateral breathing pattern, last one fast
-- I punted this and just did 4 x 50 EZ
1 x 100 EZ

4 x 25 fast power kick @ :45
1 x 50 EZ

2 x (25 AFAP + 25 EZ)
100 EZ

Total: 3150


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On Sunday, I went on a 7 mile walk with a friend and did 20 minutes of yoga. I wasn't interested in a long drive to a crowded pool and needed an "off" day in any event.

I felt pretty tired when I got in the water last night after the long weight session, but my times were pretty solid. Again, it was a workout that was easily adjusted to sprint distances.

That was my last dryland workout before NE Champs, which will give me about 2 1/2 weeks rest. I'm going to hit the swimming hard this week and then start resting this weekend or Monday. Unlike Stewart, I'm not feeling the need for a long taper. But my body could probably use one. 10 days is about my tolerance for tapering. After that, it just annoys me.

I did wedge my body into the new Jaked J Rush that I purchased. I have to say it was a perfect fit. It had more compression that the thin Speedos and fit more tightly on top than the Arenas. I do not have a typical swimmer's body, so it can be hard to find suits that fit. I still (mostly) love the Arena Carbon Pro, but will give the Jaked a whirl at NE Champs.

Drylands:

rehab ex, 15 min
twists w/plate on yoga ball, 3 x 15
straight leg raises, 3 x 15
supine streamline flutter kicks on bosu, 100
straight arm dips, 90 x 3 x 15
face pulls, 50 x 4 x 15
good mornings, 85 x 3 x 5
hip thrusters w/plate, 25 x 3 x 15/12/10
hip abductors, 130 x 3 x 5
extreme angle isometric squat w/15 lb DB, 5:00
lunge jumps, 10
star jumps, 2 x 5
resisted track start jumps on cable machine, 40 x 2 x 5
squat jumps w/15 lb DBs, 2 x 5
altitude drops, 2 x 5


Swim/SCY/Solo

1000 EZ


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


My left shoulder has been bothering me a tad (infraspinatus, teres -- the usual suspects). So I avoided upper body exercises with the exception of the face pulls. At moderate weight, face pulls are a great rehab and strengthening exercise. After I hopped out of the pool, I went straight to my massage. Shoulder already feels better, just a bit sore from the deep tissue. I have to decide when to stop drylands before NE Champs ... probably next Monday ...

Drylands:

rehab ex
power wheel roll outs, 3 x 15
TRX pike ups, 3 x 10
rope: power slams, 2 x 10
rope: alternating wave, 25
toe taps on box, 2 x 25
lunge jumps, 10
standing broad jumps, 2 x 5
knee tuck jumps, 5
explosive fly pulls, 20 x 3 x 5
extreme angle goblet squats on stacked steps, 50 x 4 x 5
kneeling ab crunches, 160 x 3 x 8
straight arm dips, 90 x 3 x 15
hip abductors, 130 x 3 x 5
face pulls, 60 x 4 x 12
explosive leg extensions, 105 x 3 x 15

15 minutes of yoga & stretching


Swim/SCY @ Pitt

Warm up:

450 (did 350)
400 kick w/fins
400 pull (no, did 5 x 50 of various drills, shooters, etc)
8 x 25 power kick @ :40
-- odds = back, evens = belly
4 x 50 w/paddles & breathing pattern @ :55
-- no, I did 3 x 50 EZ


Main sets:

10 x 100 free @ 1:30, long & smooth
-- I did 10 x 50 backstroke kick w/fins going: 2 fast + 2 EZ + 2 fast + 2 EZ + 2 fast + 2 EZ + 1 fast
-- I was going 24 mid-25 low on the 7 fast ones
1 x 100 EZ

8 x 100 free @ 1:40, beat time in previous set
-- I did 8 x 50 done as 25 fast breast + 25 EZ
-- I was holding 16s, pretty good for me from a push on this interval
1 x 100 EZ

4 x 100 free @ 1:50, beat time in previous set
-- I did 4 x 50 done as 25 fast backstroke + 25 EZ
-- went 14s
1 x 100 EZ

6 x 25 w/fins @ :45
odds = power kick or shooter (no, I did them easy)
evens = AFAP (did fly went 10s)
1 x 100 EZ

Total: 3000



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


I ended up taking Sunday off. I spent the day with some friends having brunch and going on a hike, then had dinner with some other friends that night. Got back really late. Having goofed off on Sunday, I had to do a double yesterday. I was hesitant about going to Pitt on distance night. But I found out the workout in advance and realized that I could easily convert it to a sprint workout by slicing all the short rest 100s in half. I thought my times were a little faster than usual, maybe benefiting from the few days of rest. I'm going to head out to Sewickley in awhile.

I booked my flight and signed up for NE Champs:

5	Women	200 SCM	Free	3:00.00	12/12/2015
11	Women	100 SCM	Back	1:11.50	12/12/2015
17	Women	50 SCM	Breast	0:37.30	12/12/2015
35	Women	100 SCM	IM	1:12.50	12/13/2015
39	Women	50 SCM	Free	0:28.47	12/13/2015
45	Women	100 SCM	Fly	1:40.00	12/13/2015
47	Women	50 SCM	Back	0:31.06	12/13/2015

I'll do a 50 free split request in the 200 free. I signed up for the 50 free the next day just in case I botch a turn again. On Sunday, I'm not sure if I will do a split request in the 100 fly or do the 50 back. Can't do both; still somewhat irked that the fly and back sprints are back to back on both days. I won't have as much rest as I'd like before the 50 breast either. But it will be fun and I will enjoy doing the mixed relays with Stewart and his team.

I also ordered the new Jaked J Rush to try it for sizing. Women's suits are difficult. Speedo suits fit me well but have poor compression in the legs. And the newer Speedo suits are extremely thin and fragile. In general, Arena suits are too big on top but provide great compression and seem to fit shorter women better. But I hated the Arena Flex and won't wear it again. Hopefully, this suit will do the trick.