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Strength Training and Dryland Workouts

  1. Sunday July 8th - PM Swim

    Immediately after swimming.

    TRX Planks
    2 x
    * front 1:00
    * left side :45
    * right side :45

    TRX side knee tucks
    3 x 10

    Box jumps
    1 set of 20

    Box squats
    135 lb., 1 set of 3
    165 lb., 9 sets of 3
  2. Saturday July 7th - PM Weights

    TRX Planks
    3 x
    * front 1:00
    * left side :45
    * right side :45

    TRX side knee tucks
    3 x 10

    Chest fly
    2 x 12 @ 20 lb.

    Reverse fly
    2 x 12 @ 12 lb.

    Dips
    Body weight (168 lb.) + 30 lb., 8 sets of 3

    Plank row
    2 x 10 @ 50 lb.
  3. Thursday July 5th - PM Weights

    TRX Planks
    2 x
    * front 1:00
    * left and right side :45 each

    Plank row
    2 x 10 @ 45 lb.

    Dumbell shoulder press
    2 x 10 @ 25 lb.

    Standing barbell press
    2 x 10 @ 50 lb.

    Chin-ups
    Body weight (168 lb.) + 20 lb., 6 sets of 3

    Box squats
    135 lb., 1 set of 3
    165 lb., 5 sets of 3
  4. Summer 2012

    by , July 3rd, 2012 at 10:22 PM (Distance Flyer)
    Week of 7/1
    7/3

    Quick weights workout...bench, squats, tri extension (balance on one leg), med ball wood chop, arm curls, and up/downs

    Want to get back to these quick weight workouts on off-days from the pool. My times are faster in meets when i do these. I am planning on doing the Dearborn Masters meet on 7/22. Not having access to a LC pool will be challenging but I'm looking forward to swimming the 200 fly and breast during that meet.

    7/4

    First workout at Downriver YMCA in several years...felt good to get back there.

    3 times through...
    200 swim/100 Kick (#1 Free, #2 Back, #3 Breast)

    8x25 drill/swim fly
    150 fly straight (building toward 200 fly)
    50 easy

    8x50 drill/swim RIMO 1:00
    100 k
    200 cd
    2000 yards

    The goal for these straight fly swims is to maintain my stroke rate while holding the same time. The last 50 of that 150 straight I added one stroke per length. Need to work my walls more and do a deeper chest press to maximize my distance per stroke. Ran into one of my old teammates from the DRY team...he mentioned that there is a group that still works out on Sunday mornings. Looking forward to joining them again.

    7/6

    400 wu (300 sw, 100 k)
    4x100 d/s RIMO 2:00
    100 k
    6x50 1:00 (odd free, even back)
    8x25 fly max 6 strokes per 25
    100 k
    150 cd

    1650 total

    Had to stop a little early. Went down to one lap lane. Too crowded! Having a hard time keeping my heart rate down. It's been so hot this week. That could be part of the issue.

    Updated July 8th, 2012 at 12:46 PM by kellys

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Masters Swim Meets / Events
  5. Monday July 2nd - PM Weights

    Dips
    Body weight (168 lb.) + 30 lb., 8 sets of 3

    Box squats
    135 lb., 1 set of 3
    155 lb., 7 sets of 3
  6. Sunday July 1st - PM Weights

    Immediately after swimming.

    TRX Planks
    2 x
    * front 1:00
    * left and right side :45 each

    Chest fly
    2 x 10 @ 20 lb.

    Reverse fly
    2 x 10 @ 12 lb.

    Single leg touchdown
    2 x 10 @ 25 lb. each leg

    Plank row
    2 x 10 @ 40 lb.

    Calf raises on the Smith machine
    245 lb., 1 set of 10
    295 lb., 4 set of 10

    I planned to do deadlifts today, but my lower back complained slightly on the first set so I bagged it.
  7. Friday June 29th - PM Weights

    TRX Planks
    2 x
    * front for 1:00
    * left and right side for :45 each

    TRX Mountain climbers
    2 x 20

    TRX side knee tucks
    2 x 20 each side

    Chest fly
    2 x 10 @ 20 lb.

    Reverse fly
    1 x 10 @ 12 lb.
    1 x 10 @ 10 lb.
    I am surprised at how hard this exercise is for me, I didn't realize how weak my back muscles are.

    Single leg touchdown
    2 x 10 @ 25 lb. both legs

    Box squats
    135 lb., 1 set of 3
    165 lb., 8 sets of 3

    Chin-ups
    Body weight (168 lb.) + 20 lb., 6 sets of 3
    I planned to do 8 sets, but I just made the last one in the sixth set so I decided to stop.
  8. Wednesday June 27th - PM Weights

    Box squats
    115 lb., 1 set of 3
    135 lb., 1 set of 3
    155 lb., 6 sets of 3

    Dips
    Body weight (168 lb.) + 25 lb., 8 sets of 3

    Calf raises on the Smith machine
    215 lb., 1 set of 10
    245 lb., 1 set of 10
    265 lb., 5 set of 10

    After working out out with my daughter this week and seeing her squat 185 lb. and hardly break a sweat, I realized that I should work more on my legs so I did both squats and dips with fewer sets of each.

    We didn't lift at all when I swam in high school and the little bit we did when I swam in college was disorganized and didn't seem especially helpful, so I was happy when Jazz posted his Big Four Lifting Program back in April. I have enjoyed the focus on one "big" lift each session, and I think his advise to start light and add weight each time has worked especially well for me. Every workout I have felt like I was using my maximum weight and figured that I would have to repeat the same weight the the next session, but each time I have added a few more pounds and so far it has worked.

    Obviously I will max out some time soon, but it is a real charge to add weight every workout and make through the reps! It am also really happy that I have been gaining weight, I have gained 14 lb. in five weeks and now weigh more than I did in high school for the first time in probably 20 years.

    I don't know that it is helping my swimming since I haven't had a chance to swim in any meets since I started lifting, but I feel stronger in the water and I have definitely been gong faster in practice so I am hopeful.

    Updated June 29th, 2012 at 02:01 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  9. Tuesday June 26th - PM Weights

    Chin-ups
    Body weight (168 lb.) + 15 lb., 10 sets of 3

    Standing barbell press
    10 @ 60 lb.
    10 @ 50 lb.
    8 @ 60 lb.

    I didn't have time for much tonight because I only had 20 minutes before I had to run to pick up my daughter from practice.
  10. Sunday June 24th - PM Weights

    Immediately after swimming.

    Rack deadlift
    175 lb., 5 sets of 3
    185 lb., 5 sets of 3

    Planks
    2 x
    * 1:00 front
    * :45 left and right sides

    Dumbell chest press
    2 x 8 @ 35 lb.

    Single leg touchdown
    2 x 10 @ 25 lb. both sides

    Plank row
    2 x 10 @ 40 lb.

    Chest fly
    2 x 12 @ 20 lb.

    Reverse fly
    2 x 12 @ 12 lb.

    Box jumps
    2 sets of 20
  11. Friday June 22nd - PM Weights

    Box squats
    135 lb., 10 sets of 3

    Planks on TRX
    2 x
    * front for 1:00
    * left and right side for :45 each

    Plank row
    2 x 10 @ 40 lb.

    Chest fly
    2 x 10 @ 20 lb.

    Reverse fly
    2 x 10 @ 12 lb.

    Box jumps
    2 sets of 10

    My daughter will be rowing in college next year and, understandably, doesn't want to show up out of shape for the first week of practice. She has asked if we can work out together this summer, and what father could say no to a request like that , so I started going to the gym with her this week. The first few times I mostly kept her company and helped her box squats and pull-ups (newly added to her regime at the suggestion of next year's coach), but today I did some of her exercises with her. I had even more respect for her conditioning after we finished!
  12. Wednesday June 20th - PM weights

    20 minutes on the treadmill for warmup.

    Dips
    Body weight (166 lb.) + 20 lb., 10 sets of 3

    Wide-grip overhand cable rows
    80 lb. 1 set of 10
    90 lb. 1 sets of 10
    100 lb. 1 sets of 10
    95 lb. 2 sets of 10

    Standing face pulls
    50 lb., 1 sets of 10
    60 lb., 1 sets of 10
    65 lb., 3 sets of 10
  13. Sunday June 17th - PM Weights

    Chin-ups
    Body weight (165 lb.) + 10 lb., 10 sets of 3

    Dumbell shoulder press
    10 @ 25 lb.
    10 @ 25 lb.
    10 @ 25 lb.

    Standing barbell press
    10 @ 50 lb.
    10 @ 60 lb.
    8 @ 60 lb.

    Planks
    Front 1:00
    Left and Right side :45

    Box jumps
    2 sets of 10
  14. Friday June 15th - Weights

    Rack Deadlift
    175 lb., 10 sets of 3

    Calf raises on the Smith machine
    205 lb., 1 set of 10
    255 lb., 5 set of 10

    My daughter graduates from high school this afternoon and there are a million things to do today, so I only had a few minutes after swimming for drylands.
  15. Time to Deload

    by , June 15th, 2012 at 05:52 PM (Elise's Fitness Fun)
    Finished up three weeks of heavy lifting and will now take one week of active rest on the weights to deload. On my next round of weight-lifting, I am going to be doing higher reps and lower reps. I need to debulk a little bit without losing too much strength. I've been on my program for two weeks and have had some modest results but really would like to see a five to eight pound drop. Whether it is muscle weight or fat, I have an ideal weight I race well at and I would really like to get down to that weight.

    Upon checking, I have had a 1-2% drop in body fat since starting a couple of weeks ago, but no weight loss. I guess that it is the better way to aim for losing weight - make my body become a better calorie burning machine. Still, I do need to drop pounds and lifting heavy weight probably is not going to make it happen too quickly, so after next week, I think I will go to doing 5 sets of 15. I know it seems like a bunch of volume, but it has worked well before. Also plan to go from 30 minutes on my cardio to 45 minutes.

    Yesterday, I actually went up on time on my cardio. Did a 50 minute moderate ride on my road bike averaging just 16.2 nph.

    Today, hit the weight heavy for the last time before going into deload. Here is what I did:

    Warm-up: 8 minutes on gauntlet, stretching

    Bench: bar x 5, 3 sets of 105 x 4

    Hi row: 90 x 5, 3 sets of 110 x 8

    Military press w/dumbbells: 3 sets of 40 x 8

    Lat pull-down with cable: 3 sets of 100 x 6

    Hammer curls: 2 sets of 15 x 10

    Triceps press: 2 sets of 40 x 10

    Squats: bar x 5, 95 x 20

    Captain's chair leg raises: 2 sets of 20

    Calf raises: 2 sets of 80 x 10

    Twist crunches: 2 sets of 25

    Cruches with 12 lb med ball: 1 set of 25

    Knee raises on bench: 2 sets of 25

    Hoping to take a short run in a little bit.
  16. Wed., June 13

    by , June 13th, 2012 at 06:30 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 20 min
    power wheel roll outs, 2 x 25
    flutter kicks on bosu, 100
    back extensions w/plate, 25 x 3 x 15
    explosive leg press, 150 x 3 x 10
    altitude drops, 3 x 5
    TRX squat jumps, 3 x 5
    resisted track start jumps, 40 x 1 x 10
    med ball slams 2 x 10


    Yoga, 30-35 minutes


    +++++++++++++++++++++++++++

    Just more core & plyos today. Wanted to do a wee recovery swim, but no time with stuff to do all day long. I did get my yoga/stretching in. I kind of miss bikram. But I suspect my 30+ minutes of customized yoga (a mix of bikram, vinyasa and stretches I like) is probably better for my swimming without so much wear and tear on the legs. Doing things that are only good for racing doesn't seem like a sustainable lifestyle though. I want to mix it up again in July and August.

    So glad Water Rat is kicking ass at Worlds! FINA will want him to pee in a cup soon. I haven't heard a peep from Speedo lately. Well, except that his triathlon was "20 minutes of glory and then pain, suffering and humiliation." Should I put that part in bolded red?
  17. Tuesday June 12th - PM weights

    Box squats
    125 lb., 10 sets of 3

    Lat pulldown
    140 lb., 1 sets of 10
    160 lb., 4 sets of 8

    Vertical knee raise
    3 sets of 10
  18. Sunday June 10th - Weights

    Immediately after swimming

    Dips
    Body weight (165 lb.) + 15 lb., 10 sets of 3

    Wide-grip overhand cable rows
    80 lb. 1 set of 10
    90 lb. 4 sets of 10

    My weight is back to where it was the first week of January just after I started swimming seriously! This is a good thing because I was slightly concerned when it got down to 154 in April (I am 6' 3").

    Updated June 13th, 2012 at 12:21 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  19. Friday's Workout

    by , June 10th, 2012 at 06:12 PM (Elise's Fitness Fun)
    Hit the weights and did the following:

    8 minute warm-up: 4 min. on treadmill, 4 min on rowing machine

    Bench press: bar x 10, 70 x 6, 90 x 4, 105 x 2

    Hi row: 90 x 5, 3 sets of 110 x 8

    Military press: 2 sets of 30 x 10 (used barbells)

    Lat pull-down (machine): 90 x 5, 2 sets of 120 x 8

    Squats: bar x 10, 1 set of 65 x 20

    Leg lifts: 2 sets of 20

    Bicycle crunches: 1 set of 100

    Prone Back Extension: 2 sets of 10

    Followed workout with 30 minutes on gauntlet - Level 11 - Fat Burner.

    Updated June 15th, 2012 at 05:59 PM by elise526

    Categories
    Strength Training and Dryland Workouts
  20. Thursday, June 7

    by , June 7th, 2012 at 06:27 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapula exercises, 20 min
    back extensions w/plate, 25 x 3 x 15
    power wheel roll outs, 2 x 25
    captains chair leg raises, 3 x 20
    altitude drops, 3 x 5
    knee tuck jumps, 3 x 5
    med ball slams, 2 x 10

    10 min foam roller


    Stretching/Yoga, 30 minutes


    +++++++++++++++++++++++++++++

    Just did core work & plyos at the gym today. I think I'll do that for another week and then be done with drylands on 13th or 14th. Fort Son was doing single leg squats on the box. That looked more comfy than doing them on the ground. I wanted to get in a short speed workout today, but my hair appt took up much of the afternoon. What a pita.

    I love having Fort Son home. I just sent him to the grocery and Teen Fort isn't as teen mean when he's around. He apparently intimidates her more than I do. And I thought I could be scary.
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