View RSS Feed

Strength Training and Dryland Workouts

  1. Monday 09132010: Back to the Grind

    by , September 14th, 2010 at 12:34 AM (aztimm's training blog)
    Still feeling a little jet lagged. I think my last Europe trip went better on that end since I came back and went to work the next day. A weekend sounds nice, with time to recover and do laundry, but I think it is better to force yourself back on schedule.

    Anyway, I made it to swim workout this morning with the team, Kino Aquatic Center (SCY)
    Paul and Laura were both on deck coaching, I was on Paul's side

    was one of the first there, but spent a few min on deck chatting with Laura about my trip. I still was the 2nd in the water.. I was nearly finished with my warm-up when Juan dove in the lane to share with me.

    got in 800 w/u

    8 x 50 @ 1:05, rudder drill (kickboard between legs)
    odds free, evens back

    450 swim or pull, every 4th 25 back (I pulled)

    8 x 50 @ 1:10, odds sit on board and scull (varied as forward, backwards, and each side) down, breast kick back
    evens 25 breast arms/free kick, 25 on back double arm/breast kick

    450 swim or pull, every 4th 25 breast (I pulled)

    8 x 50 @ 1:05, various fly drills (don't remember specifics)
    400 swim, every 4th length fly

    200 w/d

    total: 3500 yards

    * water was very refreshing. air temp was around 68F, it was nice to open my car windows and sunroof. Paul said water was 81F. so nice to swim outside again, I really hate swimming inside.

    * it had been since last Tues when I swam, and when I dove in I felt like Superman. very strong, had lots of air...and I kept up with some of the faster folks.

    * Paul gave me an option to do a 'donkey distance' set, but I opted to do this instead. after having to swim on my own a few times and do mindless sets, it was nice having a coach tell me what to do, and give feedback.

    by 3:30, I was ready to crash. then I realized i had a 4:00pm conference call. thankfully that only lasted 30 min, and I got out of the office soon after. made it to the gym (the one near home) around 5:30 for the following--
    Elliptical: 16:10, 1.8 miles, 212 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 3 min, 11 for 4 min, 12 for 4 min, 13 for a min, 14 for a min, then a min+ warmdown at 11 and 10

    Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 6 x 155
    Flex fitness dip machine: 1 x 15 x 180, 3 x 10 x 240
    Dumbbell chest fly: 1 x 15 x 45, 3 x 10 x 60s
    Hammer strength high row: 1 x 15 x 90, 1 x 12 x 140, 2 x 10 x 190
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110
    Standing biceps machine curls: 1 x 15 x 80, 1 x 12 x 110, 2 x 10 x 120
    Situps on decline bench: 30 normal, 30 rocky, 30 normal
    Leg raise: 3 x 15
    Plank: 4:30, done as 45 sec forearms on foam roller, 15 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    * I really had a tough time starting, and tried to think of any reason not to go to the gym. but when I started up my music, on came Lady Gaga with, "Bad Romance," and it is hard not to get going with that.
    * it had been 3 weeks since I had lifted, or done anything other than swim or run. it was surprising what I mostly kept up with, and what I didn't.
    * my elliptical was exactly the same as I left off with. probably due to it being mostly aerobic, and swimming/running help out on that end.
    * bench suffered quite a bit. I had been up to 175 and even 185 (my max), but 155 was a struggle for me. shoulder press was also a victim, but that is something I really hate doing, but I know it is good for me so I do it.
    * was surprised that chest flys with dumbbells were about where I left off. my last time was with 65s, today 60s, which isn't too much of a loss. took a little to regain my balance; I raise my legs and balance on the bench while I do them, and I nearly fell right when I started.
    * while I didn't lose on abs, I certainly felt taking a break. and for situps and planks, there's no reason I couldn't do them in a hotel room...I just didn't. I really struggled with the leg raises (I use the throne-type thing).
    * I'm very glad I pushed myself to go. and now I'm hoping to get to sleep soon, and hopefully sleep in to my usual time.

    my weight didn't really change too much with the vacation. I did run 4 times, the first week around what I'd usually do in a week...but the second week just once and 1/3 what I usually would. I swam 5 times, around 2-3 times less in that time than normal.

    I'm still going to run tomorrow morning, swim after work. probably in 2-3 weeks I'll switch that around, and do morning swims, and running after work.

    just found out today about a 5k run nearly on the trail near my house on Oct 16. the start is at Tumbleweed Park, about 1-1/2 mile away.
    as long as I'm in town, I'll probably do it. could do a warm-up run over, cool-down back. I've only done a 5k once, as part of a splash + dash where they didn't give splits, so I'm curious how I'd do in a sprint race. there's a half marathon 2 weeks later that I'm also considering.

    I was a little disappointed to find out that the open water swim at Saguaro Lake is this Sat, when I'll be out of town. maybe another time....
  2. Drylands, Saturday, Sept. 11

    by , September 11th, 2010 at 08:35 PM (The FAF AFAP Digest)

    broomstick twists, 25
    windshield wipers, 25
    burpees with air squat, 10
    reverse scoop w/25 lb plate, 1 x 15, & w/30 lb DB, 1 x 15
    sieber squats, 25, every 5th one airborne
    supine superman streamline ("SSS") on bosu, 2 x 1:00*
    [nomedia=""]YouTube - Bosu Streamline on the Back[/nomedia].
    box jumps, 2 x 10
    lower back/tricep exercise, 2 x 25**

    skull crushers, 50 x 1 x 10, 60 x 1 x 10
    back squat, 100 x 2 x 8 on power rack
    standing straight arm lat pulldown, 150 x 2 x 8
    lunges, 50 x 1 x 10, 60 x 1 x 10

    RC exercises

    * This seems like a very effective core exercise. And I could definitely have held it longer. It hits the same areas as planks, moreover, without any shoulder stress. Nice.

    ** A trainer showed me this exercise. It's hard to describe. I used the lat pulldown machine, a pole and the wall. You kneel on the lat pulldown bench and hook your feet under, grab a long pole about mid way down, plant the pole in the intersection of the wall and floor, then lower body down and then back up. Seemed to really hit the lower back and triceps. Would probably work even better with a weight belt

    25-30 minutes of stretching, light yoga and foam roller work

    15 minutes in steam room and whirlpool



    I thought about all the comments, all very insightful, on my blog from a couple days ago. I've tentatively concluded:

    1. My dryland sessions are too long and I need to leave when appropriate and resist the urge to do more. I did less today, I believe, and cut back on the number of reps and on some core work.

    2. Do less core work in the gym, but make sure the work I do "counts" and is hard. Plus, if I don't do some core work behind hard strength work, what will I do -- talk to myself?

    3. Keep doing some plyos in a moderate amount. I don't think there's any need to go crazy on these anyway.

    4. Focus more on pure strength and less on fitness. This one is hard for me, and somewhat contrary to my nature. It might result in faster swimming, but less fun in my dryland workouts. I have been shirking raw strength work lately, probably over the last year. I'm not sure how much this has negatively effected me though. My times from Atlanta were fairly comparable to the year before. Perhaps a very slight drop off in the 50s. On the other hand, I was wearing a Jaked instead of a B70, so theoretically they should have been faster.

    5. I hate back and front squats though. Tried back squats again today. I just can't stand having the bar on my back/shoulder area. So I think I either have to do overhead squats or those bulgarian single leg squats. Any other suggestions? Carry on with goblet squats?

    6. I like deadlifting much more than back squats. Not sure this is a substitute for all squats though. And, apart from front and back squats, I've surprisingly grown rather fond of other forms of squats and squat plyos.

    7. I still want a sled ... I hope you're using that, Geek!

    Today, I saw something I'd never seen before. At FortSon's CC race, for which it was almost 80 degrees as the varsity goes last, I saw a kid projectile vomiting the last 200-300 yards of the race. No idea how he could even manage to keep running! FortSon did OK, got a wicked cramp that killed his last 1K or so (which is usually his strength), but still started out faster than he did last year.

    Updated September 11th, 2010 at 08:40 PM by The Fortress

    Strength Training and Dryland Workouts
  3. Drylands, Tuesday, Sept 7

    by , September 7th, 2010 at 07:25 PM (The FAF AFAP Digest)

    Racquet ball court:

    3 x through:

    1. med ball slams:
    25 overhead tricept pass against wall
    25 twisting slams against wall
    25 slams on floor

    2. 1:00 jump rope hops

    3. 1:00 80/20 Sieber squats
    30 second each side, then switch
    [nomedia=""]YouTube- P90X 80-20 Sieber Squats for Dancers?[/nomedia]
    (the woman in the P90X video is not getting her ass down far enough though)

    4. 25 push ups

    Move to gym:

    Lochte Triple w/25 lb plate (can't find the 35 lb one; might switch to 45), 2 x 45 (15 bench + 15 bent over row + 15 reverse scoop)
    Straight arm standing lat pull down, 130 x 2 x 10
    russian twist on incline bench w/25 lb plate, 2 x 25
    flutter kicks on bosu, 2 x 50
    dead bugs on bosu, 2 x 25
    windshield wipers, 2 x 15
    plyo jacks, 2 x 15
    standing twist with 25 lb plate, 2 x 25
    goblet squat, 70 x 2 x 10

    Tabata squat press with push:
    [nomedia=""]YouTube- Faster Swimming dryland routine called Tabata[/nomedia].
    8 rounds of 20 seconds AFAP, 10 seconds rest,
    pure torture, immediate redline

    arm circles
    internal and external rotators

    May try this:

    plyo push up
    [nomedia=""]YouTube- Mark Gangloff USA 100 meter Olympic Swimmer: Plyo Push Up[/nomedia].

    Need to watch this, MAC sprint drylands (note that they're using TRX):

    and this one maybe:



    I meant to do yoga today as well, but spent most of the morning dealing with Mr. Fort's car. There is a huge Tahoe in our driveway now because I refused to wait any further for a different rental car. This thing is bigger than my Durango. Mini loves it b/c she is obsessed with trucks. When Fort Son goes off to college, I'm downsizing to some kind of convertible. Any suggestions?

    Survived the first day of school and the mad crowded dash for high school school supplies at Staples. I got one "I hate school, but X is very cute," one "I have a sh*tload of work on day one," and one "I had a great day." Easy to identify which kid said what.

    Rest of week swim thoughts:

    Wed: maybe a ripoff of a gdanner endurance workout
    Thurs: hopefully swim with Speedo. Workout to be determined.
    Friday: GH Sr. kick workout
    Sat & Sun: with team
    Mon.: off
    Tuesday-Friday: minimal drylands and maybe some workout to get me ready for Savageman.

    Gary Hall Sr. Kick Workout:

    Saw this toy intensive workout on the swim myth #9 busted thread. Looked interesting. Maybe I'll finally get some use out of my dorkel and parachute.

    1) Warm up 200 drill, 200 swim, 200 kick
    2) Kick 5 x 100 with Finis snorkel and Finis alignment kickboard, keeping head down, body in proper alignment. Medium rest....all out.
    3) Kick 5 x 45 seconds on the wall with Finis snorkel....all out, followed by 15 seconds rest. Try to maintain 100% intensity for all 45 seconds. Repeat on 1 minute interval.
    4) Easy 100 swim
    5) Kick 5 x 100 with fins and alignment kick board and snorkel ...all out, medium rest.
    6) Kick 5 x 45 seconds in vertical position with fins with arms in PERFECT streamline position above. Head always above the water. Fast tight kicks. No breaststroke kick allowed. Only flutter. 15 seconds rest between (start on 1 minute)
    7) 100 easy swim
    8) Medicine ball throw. Play catch using 10 lb med ball with someone on the deck kicking with fins with hands above head at all times. Try to reach 30 throws or more (record here is 55 throws). Repeat 3 times with 30 seconds rest.
    9) Kick 5 x 100 with fins, alignment kick board, snorkel and drag parachute. All out with 30 seconds rest.
    10) Easy 100 swim

    Bill Gates on Kids:

    Thumbs up:


    I didn't really realize that yoga is a competitive sport, but it is.

    Updated September 7th, 2010 at 10:46 PM by The Fortress

    Strength Training and Dryland Workouts
  4. Mini-rest

    by , September 7th, 2010 at 05:42 PM (Of Swimming Bondage)
    In keeping with my five week periodization plan (, I started a mini-rest today for the La Jolla swims on Sunday by only doing a lighter version of my recent dryland routine today in my hotel room:

    • 20 minutes of yoga
    • ~10 minutes of dynamic stretching

    • Warming up: 1 round of the following
      • 20 reps of each w/stretch cords

          • Shoulder blade pinch
          • Catch position external rotation
          • Core chest press

      • Bird dog (30 seconds hold)

    • Main workout: 2 rounds of:
      • 20 reps Full Can stretch cords
      • 15 squats
      • Dead bug alternating extending opposite arm/leg (10 each side)
      • 10 pushups (arms wide, emphasizing chest)
      • 10 lunges (e.g., 5 each leg alternating)
      • Bird dog crunching opposite arm and leg (10 each side)
      • 20 reps curls w/stretch cords
      • 15 calf-raises
      • Side plank ~45 seconds each side
      • 20 reps triceps press w/stretch cords
      • 20 crunches

    • ~10 minutes static stretching

    I was hoping to get a short technique swim in tonight, but an evening work event is going to prevent that.
  5. Saturday, Sept. 4

    by , September 4th, 2010 at 06:44 PM (The FAF AFAP Digest)
    I went to my first Saturday team practice in, well, maybe ever. Saturday is typically D day (though now our practices are 1.5 instead of 2 hours) and they used to be early. Instead, I happily cruised in at 10:15 after dropping Mini off at volleyball practice. I feel like I'm getting some endurance back. Just some, but some is better than none as my date with 1.2 miles looms. I have reminded my tri relay mates that I am not in the same shape I was last year.


    Warm up:

    2 x through

    200 swim
    100 kick
    100 pull
    100 IM drill

    This may also be the first ever time I've done the assigned warm up.

    Main Set:

    3 x through:

    2 x 250 pull @ 3:30
    2 x 150 K/S/K w/fins @ 2:30
    (I did them all kick and had a ton of rest, but I didn't mind because I wanted to descend the 50s well.)
    3 x 50 stroke descend @ 1:00
    (I left my fins on for these)

    On the sets of 50s, I went back (:29, :27, :25), breast (:36, :33, :31) and back (:30, :28, :25 high)

    200 EZ

    Total: 4050

    Extra set: 8 x 100 backstroke kick w/fins @ 1:30

    Since that only took us about 65 minutes, I did an extra set. Same set as yesterday, 8 x 100 backstroke kick. But this time I did it with fins @ 1:30 with 8/7/7/6 SDKs (which is probably fairly equivalent to the 10 SDKs I took yesterday). I cramped a bit, but was really happy I kicked reasonably fast and long after all that aerobic work.

    Went: 1:03, 1:03, 1:03, 1:03, 1:02, 1:02, 1:01, 1:00.

    100 EZ

    Total: 4950/1900 kicking

    15 minutes in hottub


    20 handstands
    10 cartwheels
    3 walkovers

    15 minutes of stretching



    I felt so much better today when I woke up than yesterday. I felt like I was dragging myself through yesterday's workout. Plus, it was so nice to swim in a deep cool pool. I always swim faster at Mason, it seems, than at our Rec Center pools where the temp hovers at 83-84.

    Mr. Fort got out his bike after I got home, and he's been gone for almost 4 hours ... And since he did the Reston Century ride, he seems to be on their email list. He recommended I do this tomorrow: But unlike Geek, I just can't rise at the jimmy jack crack of dawn.

    I'm tentatively planning on going to my team practice tomorrow instead. Sunday is typically my favorite day as it's stroke and sprint oriented. I could use that after today.

    This week's totals:

    swim, 5x, 18,350 yards
    drylands, 4x
    yoga, 1x

    I have full on fall allergy symptoms and I'm hoping it's due to ragweed and such and not my new kitty (with whom I'm unreasonably besotted).

    Updated September 4th, 2010 at 09:01 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	P1020799.jpg 
Views:	240 
Size:	196.8 KB 
ID:	6474  
  6. Blasted, Thursday, Sept. 2

    by , September 2nd, 2010 at 11:05 PM (The FAF AFAP Digest)

    Yoga Ball Warm Up:

    torso twister on yoga ball, 2 x 25
    med ball rotation on yoga ball, 2 x 25
    (on back, rotate med ball to the left, back up, to the right, repeat)
    iron monkey aka crunch-pass-leg drop, 1 x 25
    oblique yoga ball crunch, 1 x 25

    P90X Plyos, 50 minutes:

    Yikes, I hadn't done this routine since Jan. 10, which I can confirm thanks to the wonders of the blog sub-categories. It was, er, rather challenging, especially given that I was still sore today.

    The routine goes:

    warm up
    (4 exercises: 30s|30s|30s|1min) x 2
    (4 exercises: 30s|30s|30s|1min) x 2
    (4 exercises: 30s|30s|30s|1min) x 2
    (4 exercises: 30s|30s|30s|1min) x 2
    (4 exercises: 30s|30s|30s|1min) x 2

    The exercises are:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick

    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run

    3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo

    4) Rock star hop, gap jump, squat jack, military march

    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot

    JimRude hates the Mary Katherine jumping lunges. But I have the most trouble with the "run stance squat with direction switch." Brutal. Needless to say, I did not "pick up the pace" on anything. Well, I tried, valiantly, on the knee tuck jumps. I skipped the "bonus" sports round, as it seems irrelevant.


    Warm up:

    400 swim
    300 kick
    200 IM drill
    100 scull

    Transition Sets:

    4 x 50 @ 1:00
    odds = kick, drill
    evens = build

    12 x 25 w/fins @ :40
    3 x fast UW, 1x EZ
    I went 10s on my back and 11s on my belly on the fast shooters. These seemed really hard tonight, despite only having to do 9 fast ones.

    50 EZ

    Main Set, Aerobic:

    8 x through:

    75, done as 25 drill + 50 swim (IM order, 2 of each stroke) @ 1:20
    25 dolphin kick @ :30
    100 free @ 1:30

    I felt pretty rough at the beginning of this set, but was pleasantly surprised that I was able to go faster as it progressed. I cruised the 75s and 25s and tried to work the 100 frees.

    50 EZ

    6 x 25 @ :30
    odds = fast
    evens = easy

    I didn't feel up to swimming, so did these flutter kick w/fins & board. Went high 11s.

    200 EZ

    Total: 3500

    There was an optional 2 x 300 pull. But I was beat and didn't feel like it would add anything, so I skipped it.



    This was our first team workout of the 2010-11 season. Our team had no masters practices in August. So Cheryl was trying to start us off a bit easy. I feel like I've been working very hard since Zones, and can now say that every muscle in my body hurts. Today was my 4th dryland workout of the week if I count the P90X yoga/stretch day + bike day. Not sure what I should do tomorrow ... I may attempt to get myself to hot yoga, since I plan to attend team practices this weekend. I have already informed Mr. Fort that if he doesn't want me to drown in Deep Creek Lake, he will have to bike and run around my schedule.

    On the child front, my high schoolers have received their class schedules and there is shockingly little complaint. Fort Son, my scholastic minimalist, has 4 AP classes, so may be forced to study more. Mini spent the day in Ocean City playing beach volleyball with her team (thereby reducing my daily driving burden substantially). Lil Fort has her 4th grade open house tomorrow. She is happy to have the teacher she wanted and her best friend in her class. I am contemplating what I will be forced to sign up for ... After 15+ years of volunteering at numerous schools, I would really like to bury my head in the sand. Where's the emoticon for that? hehe

    Updated September 2nd, 2010 at 11:18 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  7. Triple, Tuesday, Aug. 31

    by , August 31st, 2010 at 09:01 PM (The FAF AFAP Digest)

    pull ups, 3 x 4
    I did these in my garage. I'm a complete and utter weakling after not doing any pull ups or chin ups for many months.

    push ups, 1 x 25

    power wheel roll outs, 2 x 25
    [nomedia=""]YouTube- Steve Maxwell Power Wheel Roll-Outs[/nomedia]
    (these really work the forearms as well as the core)

    power wheel pike ups, 2 x 10
    (holding the pike up as they mention here would be absolute torture!)

    power wheel knee tucks or jackknifes, 2 x 15
    [nomedia=""]YouTube- Power Wheel Pt.2[/nomedia].

    power wheel hamstring curls, 2 x 15

    Summary: power wheel = device of torture!

    P90X Kenpo, 60 minutes:

    This is a fun martial arts type workout with 10 minutes of stretching at the beginning and 45 minutes of cardio. This is my second time doing this DVD and I like the balancing/speed elements of it.



    Although I was slightly apprehensive after the vigorous drylands, I stuck with my plan of doing a modified Tall Paul workout focusing on fast kicking. I didn't give out until the very end.

    Warm up:

    700 various

    Transition Set:

    8 x 75 @ 1:20 w/fins
    25 stroke + 25 easy free + 25 underwater dolphin kick
    I did the 25 strokes in IM order.
    I did 4 belly & 4 back UW shooters.
    It was surprisingly hard to do the last 25 underwater despite coffee breaking the second turn.

    Speed Work:

    16 x 25 kick, no fins @ :35
    3 moderate + 1 fast
    I did them flutter kick w/board

    50 EZ
    50 fast evil w/fins (:31)
    50 EZ

    8 x 50 kick, no fins @ 1:30

    I did them backstroke kick, 14 + 12 SDK per 25, and went 33 high on all of them. (Might have left half a second early on a couple.) I took 1 stroke at the turn and did a one stroke backstroke finish (though I don't think the latter helped my times any). I was really happy with these times, faster than I would have expected after the drylands.

    75 EZ
    50 fast evil w/fins (high 31-32)
    75 EZ

    2 x 100 kick w/fins @ 2:00

    These were supposed to be 4 x 100 fast @ 3:00 in Paul's workout. But my legs were gassed and cramping. So I did one fast with fins (:58) and one easy. I didn't feel like too much of a quitter though.

    200 EZ

    Total: 2850



    Exercise looked rather bleak at the start of the day. I spent the morning and early afternoon driving to and fro and filling out school forms. I was planning on a swim in the afternoon, but my babysitter, Mini Fort, got called in to work 3 hours early and my son was at cross country practice. Mini is "making bank" this summer. So I was stuck at home for hours with two 10 year olds. At first, I was a bit growly about this situation. But I got out the instrument of torture and started on drylands. Epic fail on pull ups. But then I was always better at chin ups anyway ... Then I fired up the fast moving Kenpo DVD. At around 5:00, I headed to the pool, a bit worried that it would be packed. Happily, it was not and I had my own lane for all but the transition set. My arms were pretty dead from drylands yesterday, so a fast kicking workout was probably ideal. But I was gassed by the end. Can't believe it was only 2850. I feel like it was double that. It probably didn't help to only have about 30 minutes between the Kenpo and the swim, but that was the only way I was swimming.

    Tomorrow is booked solid too ... Ideally, I'd like to get in a recovery/technique swim and some yoga. Perhaps I can finally train with Speedo on Thursday?

    WSJ Article on Exercise Equipment including TRX:


    5 nose clips (speedo competition)
    Finis Z2 zoomer fins (for fast 25s),
    FAST paddles (for sprinting),
    Jonathan Franzen's new novel, Freedom

    Updated August 31st, 2010 at 11:37 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  8. Tenderized

    by , August 31st, 2010 at 03:01 PM (Of Swimming Bondage)
    Last week and yesterday left me feeling just awful in the water this morning. Throughout this AM's workout in the pool, I kept dreaming about skipping my planned drylands today. As this is my last day where I'll have a lot of freedom to workout, I didn't skip them after all, but my muscles' ability to produce power was severely compromised.

    Pool time
    Tuesdays at Cactus are usually a bit more sane; some people choose to work the day hard and I often do, but not today on this:

    • 1 x 600: 2 times through 200 free, 50 kick, 50 drill
    • Set #1:
      • 1 x 500: on 6:40, supposed to be pull, but I forgot to put my buoy on
      • 5 x 100: on 1:30, swim free

    • Set #2:
      • 1 x 300: on 4:15, pull w/buoy, went 3:27ish
      • 4 x 75: on 1:20, backstroke

    • Set #3:
      • 2 x 200: on 2:50, pull w/buoy, held 2:10s
      • 4 x 50: on 1:00, AFAP kick, went w/board dolphin-flutter by 25s and held 0:39s to 0:41s

    • Set #4:
      • 2 x 100: on 1:45, IM
      • 4 x 50: on 1:00, AFAP kick, went w/board dolphin-flutter by 25s and held 0:39s to 0:41s

    • Set #5:
      • 4 x 125: on 1:45, pull w/buoy
      • 4 x 75: on 1:10, fly-back-free

    TOTAL: 4,000 SCY

    I did the same as last Thursday, but felt as mentioned above:

    • ~10 minutes of dynamic stretching

    • Warming up: 2 rounds of the following:
      • ~2:30 jump rope
        • still struggling to keep going for the full time without stopping because I step on the cord

      • 20 reps of each w/stretch cords
        • Shoulder blade pinch
        • Catch position external rotation
        • Core chest press

    • Main workout: 3 rounds of:
      • 20 reps Full Can stretch cords
      • 15 squats
      • 10 pushups (arms narrow, emphasizing tris)
      • 10 lunges (e.g., 5 each leg alternating)
      • 20 reps curls w/stretch cords
      • 15 calf-raises on a riser about 6" off ground
      • 20 reps triceps press w/stretch cords

    • ~10 minutes static stretching


    • Knowing how I felt today, I'm dreading my performance at a Whoop-Ass Wednesday workout tomorrow morning. The light at the end of the tunnel is this: with work starting up tomorrow, I'm migrating my 'off exercise' day to a weekday and will take that on Thursday.
  9. Twisty, Monday, Aug. 30

    by , August 30th, 2010 at 08:51 PM (The FAF AFAP Digest)
    Spent virtually the entire day as a taxi service. Managed to sneak in a mid-day workout at the gym.


    broomstick twists, 1 x 25
    long arm crunches, 2 x 25
    dead bugs on bosu, 2 x 25
    twisting med ball slams, 3 x 15
    windshield wipers, 2 x 25
    russian twists, 25 x 2 x 25
    elevated push ups, 3 x 15
    one legged squats w/15 lb DBs, 1 x 15 each leg
    dead lift, 100 x 2 x 10
    overhead squats w/25 lb broomstick, 2 x 15
    single arm row, 40 x 2 x 10, each arm
    total ab machine, 100 x 2 x 25
    back extensions w/twist w/10 lb weight, 1 x 25

    RC work: external and internal rotators, ball on wall, arm circles, prone scapular scrunch, seated straight arm dips

    New exercises:

    1. stability ball twister, 3 x 25
    [nomedia=""]YouTube- Dryland Exercises for Swimmers[/nomedia]

    This was fairly easy flexibility wise; balancing was somewhat more of a challenge at first, but I got the hang of it. I had the ball in the wrong place though. It looks like it would be easier to balance if you have the ball on your thighs like the person in the vid. I did it with the ball closer to my waist.

    2. reverse scoops w/overhead twist w/25 lb plate, 2 x 25

    In this exercise, you do the Ryan Lochte reverse scoop with a plate and then, with the weight directly overhead and arms straight, twist to the left and then to the right and back down to squat position. Because of the weight, this exercise seems better at building rotational strength than the stability ball twister.

    3. plank push, 2 x 10, each side

    I just made this name up. When doing this, you start in a side plank with your feet on top of each other on a bosu. One arm on the floor and put the other hand on your hip. Then push your hips toward the ceiling. This is somewhat challenging. If you can't balance this way, you could put the second hand on the floor to provide more stability. This reminds me of a TRX exercise. And remind me that I still need to watch my TRX DVD.

    10 minutes of stretching

    Note: I saw what I think was a football player doing reaction drills with a trainer where he jumped forward or sideways on a whistle. It occurred to me that a forward jump reaction drill would be good for starts.



    I did a very twisty dryland workout really working on the lower and mid back. I should have added the cable twists w/yoga ball to this workout.

    After I finished, I headed toward the pool where Mini Fort works to swim an easy 1500 or so and pick her up. But minutes before I arrived a kid pooped in the pool and it closed early. Really, the number of these incidents this summer is at some stratospheric level ...

    Hoping to swim and do yoga or P90X tomorrow. My Mom travelled back home to Tucson today, so hopefully that will free up more time.


    Using the monofin to help with SDKs:

    Updated August 31st, 2010 at 11:50 AM by The Fortress

    Strength Training and Dryland Workouts
  10. Club Rat

    by , August 30th, 2010 at 05:21 PM (Of Swimming Bondage)
    I dropped my car off for service this morning and walked over to Lifetime (~10 minutes). As I start back in the real world on Wednesday, figured I had at least 4 hours of car work and need to amp this week up from last, my goal was to do a variation of the Fun w/1500s ( workout I had done a little over a year ago. I added kicking, swam slower (not by intent) and did this:

    • Warmup 1500 Valley:
      • 500-400-300-200-100
      • Odds on 1:30/100 base, free swim
      • Evens on 2:00/100 base, kick, alternating dolphin/flutter by length and 100 w/board, 100 on back

    • Aerobic 1500 Mountain:
      • 100-200-300-400-500
      • on 1:20 base/100, aim for 1:11/1:12 pace
      • 55 weeks ago went: 1:11, 2:17, 3:33, 4:45, 6:05
      • Today went: 1:09, 2:25+, 3:36+, 4:52, 6:22

    • 1 x 100 easy: on about 3:00
    • Quality 1500 Valley:
      • 500-400-300-200-100
      • Odds on 1:45/100 base, KICK FAST, alternating dolphin/flutter by length and 100 w/board, 100 on back
      • Evens on 1:30 base, free swim

    • 1 x 100 easy: on about 2:30
    • Aerobic 1500 Flatlander:
      • 15 x 100: 2 each on 1:30, 1:25, 1:20, 1:15, 1:20, 1:25, 1:30 followed by 1 easy
      • Going into the workout, I wanted to hold 1:11/1:12s on 1st 8 (through 1:15 pace) and then active cooldown on next 6 aiming to get 5 seconds rest
      • Today, I just made intervals for the first 14 and then bagged the last one

    TOTAL: 6,100 SCM (total kicking: 1,500 SCM)


    • I guess a day+ of rest this weekend wasn't enough recovery for my body. I felt sluggish right from the start. My kicks were good and I was able to work those well, but the swimming was hurting. Still, I'm glad I did this; it's good to at least 'show' my body the amount of distance I'll need to swim in the ocean in a couple of weeks.
    • I had about an hour after I finished swimming before I was to meet my wife for our core class, so I made generous use of the hot tub and caught up on some reading.
    • My performance in core class was marginal.
  11. Drylands + Swim, Friday, Aug. 27

    by , August 27th, 2010 at 09:33 PM (The FAF AFAP Digest)

    broomstick twists, 1 x 25
    RC work (internal & external rotators, seated straight arm dips, scapular scrunches, arm circles)
    flutter kicks on back on bosu, 2 x 50
    dead bugs on bosu, 2 x 25
    long arm crunches, 2 x 50
    twisting pole vaulters w/45 lb pole, 2 x 25
    med ball slams, 2 x 10
    Ryan Lochte, bench/bent over row/reverse scoop w/ 35 lb plate, 2 x 10+10+10
    standing lat pulldown, 120 x 3 x 15
    overhead squats w/broomstick,* 2 x 15
    hanging knee ins,** 2 x 15
    back extensions w/25 lb plate, 2 x 15
    hip hinges w/10 lb DBs, 1 x 15 each leg

    * I decided to re-commence this exercise using a broomstick instead of the 45 lb bar to make sure my form was good.

    ** My un-callused hands are no longer used to hanging! And I forgot my weight lifting gloves.

    This looked like kind of an interesting exercise -- stability ball twister -- that was posted on the DF: [nomedia=""]YouTube- Dryland Exercises for Swimmers[/nomedia]


    Later in the day, and despite hating to swim outside, I trudged over to our neighborhood pool club and did the following:

    Warm up:

    500 various

    Petra Set:

    20 x 50 free w/paddles @ 1:00 or so
    (no pace clock, took some extra seconds for paddle changes)

    1-5 regular paddles
    6-10 reverse paddle drill
    11-15 regular paddles + hypoxic
    16-20 reverse paddle drill + hypoxic

    I wasn't sure what Speedo meant by hypoxic when describing this set, so I interpreted it to be 2 breaths per length. I'm not used to doing restricted breathing in freestyle, so it wasn't all that easy. I used my small green Strokemaster paddles for the regular swim. I used the larger red Catalyst paddles that I found around the house for the reverse paddle drill. The felt somewhat like I imagine the fulcrum paddles would feel like -- forcing more EVF than normal. I had better DPS with this method.

    Speedo posted this link on my blog yesterday, and I'm thinking of getting some of these paddles:

    50 EZ

    Hypoxic Kick:

    20 x 25 w/fins @ :40
    odds = dolphin kick on belly
    evens = flutter kick on belly

    50 dolphin dive

    Total: 2100 meters



    I wasn't too tired after the drylands, but I feel pretty bushed now after the swim. Still, I feel like I got in a good day of working out. My shoulders are tired, but not sore. I'm hoping to go to bikram yoga tomorrow and do swim + drylands on Sunday. Feeling fierce and motivated again.

    Updated August 27th, 2010 at 10:50 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  12. Get it together mcdonnell!

    So the past two to three weeks I've been seriously in a funk, out of the loop, whatever you want to call it.
    We've pushed up to 4 practices a week in the pool. I'm really thankful for it. I love swimming so much that another day is very welcomed! My times are dropping little by little and my endurance is building up pretty quickly. I'm doing my best to beat everyone around me. I have some serious competition though. Brian's been keeping pretty much even with me in everything. Anne and Laura have been kicking my butt unless its in pull mostly because I rock pull something fierce.


    As a result of me gaining strength in swimming: I can afford to go on less sleep (significantly less sleep). When I don't sleep well, I don't eat well. When I don't eat well, I don't feel as good. When I don't feel good, I don't lift. If I don't lift, I don't sleep as well.... its a vicious cycle. I've also been drinking more than enough. I've also been eating a TON. I've been more hungry these past couple weeks than I was all summer long.

    So - time to reset. I'm a little hungover this morning so I didn't go in to work.
    Goal 1) Lift at least 5 times by next Saturday.
    I have swimming Sunday, Tuesday, Wednesday, Thursday.
    I have basketball on Wednesday.
    So I should be able to lift today, Saturday, Sunday and maybe Monday.
    I'll take Tuesday and Wednesday off to make sure I can play basketball (its the semi finals for our basketball league) and swim immediately following.
    Then I should be able to lift Thursday, Friday, Saturday.
    This is great! I should be able to get back on my 3 days on, 1 days off pattern as recommended by my trainer
    Goal 2) Get my diet reorganized.
    I'm going to focus back on intelligent eating. I need turkey, chicken, a loaf of bread, tons of veggies, bananas, berries, and a gallon of milk.
    Goal 3) Get my rest. (~8 hours a night)
    Before I started swimming I could pretty much function pretty efficiently on 3-4 hours of sleep a day. Once I started - I had to start getting more like 8-9 hours of sleep. Now that I'm finally starting to get stronger in my swimming, I'm starting to drift back down to about 6-7 hours of sleep and my body is letting me know that that's not cool.

    Alright - that's my trinity of goals. There's absolutely no reason why I should not be able to make those goals with the exception of me holding myself back.

    Okay. Time to eat breakfast finally and make these goals a reality!
  13. Indulgent

    by , August 26th, 2010 at 03:45 PM (Of Swimming Bondage)
    When I contemplated this sabbatical of mine before starting it, I had great visions of accomplishing a lot: deeper bonding with the family, taking care of long overdue household chores, reading voraciously and widely, maybe writing beyond this swim training blog, and more. In reality, I've indulged myself. For the first 3 weeks, I de-stressed and got back into a groove with the family. I then spent two weeks traveling with the family, accomplishing little more than just being there. Over the last two weeks, as school has been back in session, I've indulged in exercise and movies. I have read throughout this time moreso than I normally do, but I can't point to any single 'big thing' I've accomplished beyond this: I'm totally relaxed, feel healthier than I ever have in my post-college life and am as close (IMHO) to the same wavelength as my wife and kids as I've been in a long time. It's all good and great and I'm completely blissed with where I am, but if someone at my new company next week asks me to write a paper on "What I did this summer," I'm afraid it will look a bit mundane. So it goes. I'm where I want to be.

    I only added a few more squats today and some yoga to start out with, but felt like I was able to push hard throughout this:

    • 20 minutes gentle yoga
    • ~10 minutes of dynamic stretching

    • Warming up: 2 rounds of the following:
      • ~2:30 jump rope
        • still struggling to keep going for the full time without stopping because I step on the cord

      • 20 reps of each w/stretch cords
        • Shoulder blade pinch
        • Catch position external rotation
        • Core chest press

    • Main workout: 3 rounds of:
      • 20 reps Full Can stretch cords
      • 15 squats
        • Whoo hoo! A whopping 5 more squats per round

      • 10 pushups (arms wide, emphasizing chest/back)
      • 10 lunges (e.g., 5 each leg alternating)
        • No problems again

      • 20 reps curls w/stretch cords
      • 10 calf-raises on a riser about 6" off ground
      • 20 reps triceps press w/stretch cords

    • ~10 minutes static stretching

    After yesterday's near hurl, I had planned a gentle workout. Although I had only intended to push the 25s kick, I was still surprised how much yesterday's swim and today's cord session took out of me:

    • 1 x 400: 100 fr, 200 IM k/d, 100 fr
    • 4 x 100: on 1:40, descend
      • went 1:20, 1:17, 1:14, 1:13

    • 4 x 100: on 2:15, kick
      • odds on stomach, no board, dolphin down, flutter w/scull back
      • evens on back, dolphin/flutter

    • 3 x 200: on 3:15, pull w/buoy
      • These sucked big time. I forgot my buoy @ home and just didn't like the Lifetime buoy. Yeah, that's it, blame it on the buoy.

    • 20 x 25: on 0:40, underwater kick no breath, w/long fins AFAP, odds dolphin, evens free
      • average 0:12+ to 0:13+ on these
      • this was hard, but I loved it

    • 4 x 50: on 0:45, 0:50, 0:55, 1:00

    TOTAL: 2,500 SCM (total kicking = 1,000)


    • Even though I was slow swimming, my aim was to stretch out after the drylands so that I hopefully feel better tomorrow. Hope that plan works!
  14. Drylands + Yoga, Wed., Aug. 25

    by , August 25th, 2010 at 06:30 PM (The FAF AFAP Digest)

    long arm crunches, 2 x 50
    back extensions w/10 lb plate, 2 x 20
    flutter kicks on bosu, 2 x 50
    pull ins in push up position w/15 lb DBs, 2 x 20
    lunges w/15 lb DBs, 2 x 15
    step ups, 18 inch box, 2 x 25
    body rows, 2 x 15
    twisting med ball slams, 2 x 15
    skull crushers, 40 x 2 x 15
    Icarian leg abductor, 90 x 2 x 15
    squat w/10 lb med ball toss, 2 x 15
    kneeling ab crunches, 100 x 2 x 25 (weight felt more like 50)
    alternating hammers, 30 x 2 x 30
    goblet squats, 60 x 2 x 10
    Ryan Lochte, bench and reverse scoop (from between legs to above head) moves w/35 lb plate, 2 x 15 each: [nomedia=""]YouTube- Ryan Lochte Training[/nomedia] (I like some of these explosive moves.)

    RC work

    P90X Yoga, 50 minutes:

    Made it through approx 50 minutes of the 90 minute DVD before my Mom arrived for a visit. I am really tight. I need to plug my yoga DVDs in more frequently.



    I feel like that was a decent start on the road to dryland fitness. I still feel like I have some dryland strength, but not dryland conditioning. I'm not sure how important conditioning is for 50s & 100s, but it makes me feel more fit.

    And I'm still contemplating the appropriate mix of my drylands this season. I am inclined to throw in some P90X DVDs. I'm also contemplating jump roping. I think the latter might be especially good for conditioning. But I'm not sure that my toe/foot could handle it (I really need to see a podiatrist to figure out what exactly is wrong with it. ) and I'm not sure I could commit to it. I also need to get back to the pull ups and chin ups.

    Back to the pool tomorrow. I may do Patrick's workout from today.

    Updated August 25th, 2010 at 09:31 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  15. Nearly Hurling

    by , August 25th, 2010 at 11:52 AM (Of Swimming Bondage)
    It might not look like it on 'paper,' but this Whoop-Ass-Wednesday workout lived up to its name. By the end of the last set of hard 75s, I was having that pre-hurling feeling. Laura definitely delivered and I definitely pushed this hard workout @ Cactus in SCY:

    • 1 x 550: various warmups
    • 4 rounds of:
      • 3 x 25: on 0:40, no breather fly
      • 2 x 50: on 0:50, build backstroke
      • 1 x 75: on 1:10, descend free by rounds
        • went 0:52, 0:47, 0:41+

    • 4 x 25: on 0:35, IM order, 12.5 AFAP, 12.5 easy; I substituted fly for breaststroke as I'm currently boycotting that nasty stroke
    • Main Set #1:
      • 6 x 75: on 0:50, make interval
        • was 0:44+/45- on 1st two then 47s on rest

      • 1 x 100: kick AFAP on 2:00
      • 4 x 25: on 0:35, no breather, did 2 free w/1 breath, 2 fly w/0 breaths

    • Main Set #2:
      • 6 x 75: on 1:20, best average
        • was 0:42, 0:42, 0:44, 0:43, 0:43+, 0:45

      • 2 x 100: on 2:10, kick, 1 moderate, 1 fast (was 1:20+ on fast on back alternating dolphin/flutter)
      • 6 x 25: on 0:35, no breather fly

    • Last set: on 0:45/50
      • 1 x 50: AFAP, was 0:25+ from push
      • 1 x 100: @ 80%, was 1:00+
      • 1 x 150: @ 50%
      • 1 x 200: easy

    • 1 x 100: easy

    TOTAL: 3,450 SCY


    • While I could feel some soreness from the drylands yesterday, it was as inhibiting as last week. My legs felt simultaneously fried and powerful. I really felt like I could kick hard throughout the 75s, but, at the same time, I could feel my quads and hams on every kick.
    • I almost completely bonked on the best average 75s; the first 2 felt great, but by the last one I think my stroke count was close to double my usual and I was just grabbing water frantically to get to the wall.
    • My speed is already coming back, but my endurance still needs some work.
    • I'll grab a core class today at noon and then some serious soaking in the hottub.
    • Countdown to re-entry to the working world starts today: one week of faux retirement left.
  16. Tuesday, Aug. 24

    by , August 24th, 2010 at 07:29 PM (The FAF AFAP Digest)

    I was feeling tired, bored and listless this am, so slamming med balls seemed like a good idea. I did 2 x 25 and then realized I was too tired for rigorous drylands. For me, they require sleep. It takes awhile for me to get out of a bad sleep cycle and into a good one. Planning to head to the gym tomorrow and start down the long road to fitness and strength. Need to get fierce.

    I'm considering really emphasizing drylands and reducing pool time this fall. I haven't decided yet, but I'm considering 3-4 x drylands and 1-2 x yoga per week, if I can realistically fit that in. With 4 x swim. The mix of drylands is not yet determined. I may combine some of my pre-Indy strength routine with TRX. Wrt weight lifting, I'm not sure if I should follow my usual ADD pattern and do many different exercises or whether I should focus on a few and then direct my ADD bent to core exercises. Mulling it over ...


    Warm up:

    700 various

    Transition Set:

    8 x 100 @ 1:45
    odds = free w/paddles
    evens= kick w/paddles as kickboard

    75 EZ

    Kick Set, Test Set:

    Inspired by Chris, I have decided I need to do/track more test sets this next year. Not sure what they should consist of, but I'd like to have 3-4 sets. Any suggestions? Inspired by Geek, I decided my first one of the year would be 10 x 50 kick. However, I gave it a sprint endurance spin and did them, without fins, on the 1:15. I think this is the correct interval for a sprint endurance type set, but would happily hear other ideas. 1:00 wouldn't work as well b/c of the hypoxic element.

    10 x 50 backstroke kick, no fins @ 1:15

    Though I'd like to keep this as a test set, I didn't kill it today. Of course, it's hard to kill 10 of them ... I'd call today's effort a "good effort" set.

    Times: 39, 39, 38, 38, 38, 37, 37, 36, 37, 36
    1st 25 = 12 SDK, 2nd 25 = 9-10 DK

    125 EZ

    Aerobic Set:

    4 x through:

    50 russian breast drill @ 1:00
    50 roll backstroke drill @ 1:00
    50 kick, done as 25 fast dolphin w/board (went 11-12s) + 25 EZ
    50 EZ

    100 EZ

    Total: 3100



    I was reasonably pleased to get this workout in given that I have felt somewhat unmotivated and directionless lately. It's still almost 2 weeks until school starts, and I am having trouble savoring the rest of summer instead of wishing it away.

    Aside from dead lifts, squats and back extensions, can anyone suggest other specific drylands for strengthening the hip extensors and back extensors? Perhaps TRX, core, overhead squats, and yoga would hit the back extensors sufficiently? (I feel like I never made any real progress in my overhead squats, which are very hard.)

    Found this on a quick google:

    This looks like a good exercise as well. The turkish get up:

    Article on Phelps:

    Updated August 24th, 2010 at 07:53 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  17. Making lemonade

    by , August 24th, 2010 at 07:19 PM (Of Swimming Bondage)
    Lemonade later, but I first started with some drylands at home:

    • ~10 minutes of dynamic stretching

    • Warming up: 2 rounds of the following:
      • ~2:30 jump rope
        • still struggling to keep going for the full time without stopping because I step on the cord

      • 20 reps of each w/stretch cords
        • Shoulder blade pinch
        • Catch position external rotation
        • Core chest press

    • Main workout: 3 rounds of:
      • 20 reps Full Can stretch cords
      • 10 squats
        • Felt strong and easily able to go to 90 degrees on each one

      • 10 pushups (arms close, emphasizing triceps)
      • 10 lunges (e.g., 5 each leg alternating)
        • Was able to extend out to a full lunge today

      • 20 reps curls w/stretch cords
      • 10 calf-raises on a riser about 6" off ground
      • 20 reps triceps press w/stretch cords

    • ~10 minutes static stretching

    Pool time / Lemons -> lemonade

    At first I was stoked when I walked onto the deck at Lifetime: the entire indoor lap pool was empty. Then, I noticed that the water looked awfully cloudy ... and why are there hoses and pool cleaning equipment going in and out of the outside lanes, I thought. Crap. Indoor pool closed and I didn't have sunblock with me (~11:30am, already pushing towards 110 outside).

    So, instead of crying in my cornflakes, I went over to the leisure pool which has lines on the bottom and crosses on the walls, but is shorter than 25 meters. After some experimentation on my warmup sets, I figured that 2 lengths were pretty darn close to 33.3 meters, so I proceeded with my workout, getting more core work than anticipated given 5 turns for every 100 instead of 3 turns:

    • 1 x 400: 100 fr, 200 IM k/d, 100 fr
    • 4 x 100: on 1:40, descend free, 1:14, 1:13, 1:09, 1:06+
    • 4 x 100: on 2:00, kick, dolphin-flutter 50s, odds w/board, evens on back, aim to descend
      • 1:32, 1:30, 1:30, 1:26

    • 4 x 200: on 3:00, pull w/buoy just focusing on EVF and turns
    • Geek Kick Test Set: 500 kick for time, resting 0:10 at each 50

    • 4 x 50: on 0:45, 0:50, 0:55, 1:00
    • Successful Snorkling! I did 300 meters with my snorkel and new noseclip, stopping at each end for a breather.

    TOTAL: 3,000 SCM


    • The strength routine felt good today. I felt like I kept my form good throughout the sets and was able to do some of the exercises much better than last week (e.g., squats, lunges, pushups). I'll probably increase the reps on my legs to 15 on Thursday, maybe add a few more pushups. This routine, inclusive of pre & post-stretching, took me about 50/55 minutes, which is perfect for now. I'll probably stick with this through LaJolla and then, when I begin to transform into a sprinter, change this around.
    • Snorkel question: I assume part of the objective with snorkel training is to trying to keep the snorkel from wobbling at all ... or is some amount of wobble to be expected?
  18. Monday 08232010: AM Swim & PM Gym

    by , August 24th, 2010 at 01:32 AM (aztimm's training blog)
    made it to swim this morning with the team, Mesa Kino Aquatic Center (SCY)
    Paul and Laura were back on deck coaching, I was on Paul's side

    got in around 400 w/u choice

    200--scull/swim/kick/swim x 2
    4 x 25 @ :30 descend 1-4
    200--free/stroke x 4
    6 x 25 @ :30 stroke build
    200 swim/underwater kick x 4
    8 x 25 @ :20 (barely made some)
    50 easy

    1650 for time (did 22:06)

    rest of time was kind of swim-down on our own, here's what I did--
    300 easy kick mixed with some swim
    300 easy pull
    100 easy swim

    total: 3850 yards

    * water was quite warm, I'd guess around 85. thankfully my water bottle was mostly frozen, and I used to to cool my arms, shoulders, and legs at some breaks.
    * for some reason, I can sometimes make 100s on a 1:20 interval, but I struggle with 50s on :40 and most especially 25s on :20. on a couple of those I just flipped
    * we were all quite surprised when Paul announced the timed mile. I sat on the deck after the easy 50 cooling my legs, and I think Paul thought I'd blow it off. I purposely stuck with it. James was in the next lane, and he's usually a little faster than me, but I ended up lapping him twice. but on the other side was Lindsay, who lapped me twice. I really just tried to swim my own mile.
    * took forever to cool off after that. the locker room at Kino has been toasty lately, and I was thankful to get in my car and crank the a/c. usually I'm chilly when I get to my office, a co-worker controls the a/c and my office is usually frigid, but it felt so good when I arrived.

    then I made it to the gym on my way home tonight...
    Elliptical: 16:20, 1.77 miles, 210 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 3 min, 11 for 4 min, 12 for 4 min, 13 for a min, 14 for a min, remainder warmdown at 12-11-10

    Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 8 x 155, 2 x 4 x 175
    Dumbbell chest flys: 1 x 15 x 45, 3 x 10 x 65, 1 x 7 x 70
    Hammer strength high row: 1 x 15 x 90, 1 x 12 x 140, 2 x 10 x 190, 1 x 8 x 210
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 12 x 110, 1 x 8 x 140
    Biceps preacher curls: 1 x 15 x 75, 3 x 10 x 90
    Leg raise: 3 x 15
    Situps on incline bench: 30 normal, 30 rocky, 30 normal
    Plank: 4:30, done as 45 sec forearms on foam roller, 15 sec normal, a min left, a min right, 15 sec normal, 25 sec l arm r leg raised, 10 sec normal, 25 sec r arm l leg raised, 15 sec normal

    * gym was a touch busier than normal, but really not bad. traffic getting there wasn't that bad, so I ended up getting there a little early. funny thing is, almost no matter when I get there, I end up leaving around the same time (within 5 minutes)
    * debated on matching my PB on bench tonight, but went with not. 2 rounds of 175 seemed plenty for me. I don't think I've been letting the bar come down enough, so it is probably a good idea to clean things up before I increase the weight.
    * however, on the flys, I don't know what got into me, the 65s didn't seem like much, so I tried a round of 70s. when I raise the dumbbells up, I put my feet on the floor, it is far easier, then once they're up in place, I raise my feet up so my core has to work to keep my body in place on the bench. on the last round, I was shooting for 8 reps, but I could feel myself waiver...rather than fall off the bench I cut it 1 rep short.
    * I was meaning to do something for triceps, but just didn't get around to it. I did chat a little with some guys I hadn't seen for a while. one guy was away at bugle corps for the summer, and he said how exhausting it was.

    haven't quite decided what, if anything, I want to do with swimming this fall...and for that matter next spring. other than my usual training of course. Paul and Laura do a great job of planning the training around our team meets and other major local meets.
    I'm considering some quick trips to one (or more) of the following places, and it would be possible to hook in a swim meet--
    As it is, I'll be in Raleigh for a very quick trip in mid-September (shortly after I get back from London), but I won't have time for anything then. But I could plan another trip to any of those around a swim meet over a weekend. If anyone is reading who knows of meets in any of those places from late Sep through Dec, please let me know.

    planning my usual Tues morning run tomorrow, then hopefully hit the 6pm swim workout at Kino, barring any monsoon activity.
  19. Good Flashback

    by , August 23rd, 2010 at 07:31 PM (Of Swimming Bondage)
    Hoping to have a good flashback today, I pulled out the guts of this SCY workout from a year ago (, added a bit and adjusted it for a solo SCM swim at Lifetime right after a core class:

    • Warmup sets (1700): about 0:30 between each
      • 1 x 400: 100 fr, 100 IM k/d, 100 fr
      • 4 x 100: on 1:40, descend free
        • went 1:16, 1:14, 1:10, 1:08; felt smooth and full of good technique, but not fast

      • 4 x 100: on 2:00, kick, dolphin-flutter 50s, odds w/board, evens on back, aim to descend
        • 1:33, 1:33, 1:30, 1:28

      • 1 x 50: easy
      • 4 x 50: on 1:00, IM order, build each 50
        • 35, 37, 43+, 30-

      • 1 x 50: easy
      • 4 x 25: on 0:45, w/Z2 zoomers, AFAP free off wall going 5-6-7-8 strokes by 25s
      • 1 x 100: easy

    • Main set:
      • Rd 1: 1-2-3-4 x 75 on 1:00 w/1 x 100 moderate on 1:40 after each 75 set
        • aim for aerobic pace of 1:12/100 = 0:54 on all 75s
        • managed to hold 0:52/0:53

      • 2:00 rest
      • Rd 2: 4-3-2-1 x 75 on 1:00 w/1 x 100 moderate on 1:40 after each 75 set
        • Plan was to descend fro 0:54 by 0:01 on each set of 75s
        • Went 0:54s, 0:51s, 0:50s, 0:49 on the 4-3-2-1 75s

    • Kick set: 4 rounds of:
      • 2 x 50: AFAP on 1:00
      • 1 x 100: easy on 2:00
      • 1st two rounds w/long fins, next two rounds no fins
      • Odd rounds w/board, even rounds no board

    • Cool-down: 4 x 50: on 0:45, 0:50, 0:55, 1:00

    TOTAL: 5,000 SCM (1,300 total kicking)


    • Ahh, it's good to be able to crank out something like this again. For whatever reason, I'm not in as good a shape as I was last year at this time, but I felt a glimmer of hope that I won't completely tank at La Jolla after today's workout.
    • My legs held up quite well through this workout.
    • I found the dolphin kicking sans board with long fins to really work my core. I don't know if that's normal or that's because I just came out of a core class, but it was a good burn.
  20. Friday 08202010: AM Swim & PM Gym

    by , August 21st, 2010 at 01:07 AM (aztimm's training blog)
    made it to swim workout this morning with the team, Mesa Kino Aquatic Center (SCY)
    coach Sheila was on deck

    got there early and got in a nice long 1000 w/u, a mix of swim, pull, including some back and breast

    12 x 50 @ :15 rest, 2 drill/1 scull on back (my drills were mostly 1-arm drills, and the scull was mostly feet backwards other than the last when I did the slower forwards)

    300 kick, every 3rd 25 fly (I did free-breast-fly by 25)
    6 x 150 @ 2:30 (supposed to be a 1:1/4 :: work:rest)

    5 x 50 @ 2:00 (supposed to be 1:4::work:rest) (held 31s/32s)
    50 easy
    3 x 25 for time off blocks, walk around the bulkhead back
    (did #1 free :13, #2 breast :16, #3 fly:16)

    275 w/d (I didn't walk around after #3, just dove in an empty lane)

    total: 3550 yards

    * I was surprised to see Sheila, hadn't seen her for a few months. It is always good to get another coach's perspective, feedback, and workouts
    * water was definitely on the warm side, even Amy complained (and she's almost always cold). Sheila did adjust the workout a bit.
    * when Sheila first said the set of 50s, I rolled my eyes and stuck out my tongue, and she commented how it is important to swim fast on long intervals. I was surprised that I actually got into the set. the gal in the next lane (I think her name is Lacey) and I raced for most of them.
    * I didn't purposely plan to do different strokes for the 25s, it just kinda worked out that I did breast since Amy was in the next lane. Then Lacey talked me into doing fly (when we did the 50s, I told her, "If these were 25s, I'd do one with you," so I put my foot in my mouth). I can't remember the last time I had done a timed fly, since I was at ASU last summer I think. I was doing my dolphin kicks, and I saw Lacey surface, so I did maybe 2 more kicks. It was still too soon, I had to do 5 fly strokes. But I still beat her (although she did a 50 fly when all my 50s were free)

    met 'the gang' at Starbucks on Mill for a bit. We had 3 people from our Mesa group, 3 from ASU. Always nice to see the other folks, but they all really want to swim in Mesa.
    Susie, who is supposed to do Ironman, filled us in on the update. Evidently if the lake isn't ready (really questionable right now), the race will be moved to April. she's not too happy, she'd rather know now, and I can't blame her at all.

    then I stopped by the gym on my way home...
    Elliptical: 16:00, 1.77 miles, 209 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 3 min, 11 for 4 min, 12 for 4 min, 13 for a min, 14 for a min, then a min warmdown at 12-11-10.

    Incline bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 8 x 155, 2 x 5 x 175
    Freemotion dual cable cross chest fly: 1 x 15 x 60, 1 x 12 x 70, 2 x 10 x 75, 2 x 8 x 80, 1 x 6 x 85
    Multi machine front lat pulldowns: 1 x 15 x 90, 2 x 12 x 135, 2 x 9 x 150
    Multi machine seated row: 1 x 15 x 90, 2 x 12 x 135, 2 x 8 x 150
    Multi machine standing biceps curls: 1 x 15 x 80, 2 x 12 x 120, 1 x 10 x 130
    Leg raise: 3 x 15
    Standing multi machine triceps rope pulldowns: 1 x 15 x 50, 2 x 10 x 70
    Situps on decline bench: 30 normal, 30 rocky, 30 normal
    Plank: 4;30, done as 45 sec forearms on foam roller, 15 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal
    Pushups: 55

    * I outdid Q with pushups, and this was AFTER my whole set!
    * somehow I forgot a towel, and ended up just buying one there. after the elliptical, I need to dry off, and I still sweat like crazy for a good 15 min after that. the towel was a joke tho, very small and thin.
    * met my max on the incline bench, but did 2 rounds today. then I felt a little strong when I got to the cable machine and set a new max doing flys there.
    * the gym wasn't too busy when I got there, but around 7 suddenly people came in out of nowhere. and they all seemed to be on the multi machine when I wanted to be. when I moved over to do situps, the dumbbell and free weight area was nearly deserted.
    * it is sometimes tough to stomach, but those 90 situps really work wonders, especially the 30 Rocky in the middle. just in the past month since I've gotten back into situps, I can feel (and see) a difference.

    think tomorrow will be my usual off day, subject to change. then long run on Sunday morning, thinking around 15 miles.

    need to start getting stuff together for the trip! I did contact Otter Masters, and not a problem to swim with them. I haven't heard back from the Serpentine group, might be for the best.