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Strength Training and Dryland Workouts

  1. Monday May 28

    Solo at home.

    Warm-up (1200)
    400 swim
    4 x 100 @ 1:50, 50 catchup / 50 swim
    4 x 100 @ 1:40 gentle descend*

    Set I (600 set / 1800 total)
    6 x 50 @ :50 dolphin kick with MF on stomach
    6 x 50 @ :50 dolphin kick with MF on back*

    Set II (2600 / 4400)
    1 x 500 @ 7:05*pause 5*sec at 250,*negative split
    3 x 100 @ 1:25 pull with buoy and*paddles

    1 x 400 @ 5:40*pause 5*sec at 200,*negative split
    3 x 100 @ 1:25 pull with buoy and*paddles

    1 x 300 @ 4:15*pause 5*sec at 150,*negative split
    3 x 100 @ 1:25 pull with buoy and*paddles

    1 x 200 @ 2:50*pause 5*sec at 100, negative split
    3 x 100 @ 1:25 pull with buoy and paddles

    Set III (1000 / 5400)
    4 x
    * 1 x 50 @ 1:00 back
    * 1 x 200 @ 3:00

    Wrap-up (200 / 5600)
    200 easy

    ** 5600 **

    I often have a hard time motivating my self when I swim alone, and today was no exception. I felt decent in the warmup, but I felt sluggish in the negative split swims and averaged just under 1:20 per hundred

    As written, warm-down followed Set II but I paused to talk to my friend Nate who had just started swimming in the lane next to me and he asked if I wanted to swim the first part of his workout with so I did an extra 1000 with him. Interestingly, with him there to push me I went faster on the 200s than I had gone all workout.


    ************************************

    Weights, immediately after workout

    Rack Deadlift
    175 lb., 10 sets of 3

    Lat pulldown
    130 lb., 1 set of 10
    140 lb., 1 set of 10
    150 lb., 3 sets of 8

    Pectoral Machine
    80 lb., 3 sets of 10

    Updated May 29th, 2012 at 12:59 PM by eric.carlson (Zap gremlins, correct yardage)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Saturday May 26

    PM Weights

    Dips
    Body weight (161 lb.), 10 sets of 3

    When I did dips last week I used 10 lb. of assistance and struggled with the last few sets. Jazz counseled against struggling for more than 2-3 seconds per rep so I was going to go back to 20 lb. assistance, but I felt strong in the pool and during drylands this week so I decided to try one rep unassisted to see how they felt. It was much easier than I expected so I did another, then another, and soon enough I was through all 10.

    Calf raises on the Smith machine
    205 lb., 6 sets of 10

    I found a higher platform this time

    Inverted rows, bodyweight (161)
    12
    10
    10
    10
    8

    Standing face pulls
    50 lb., 6 sets of 10

    Seated low row
    60 lb., 1 set of 10
    80 lb., 1 set of 10
    100 lb. 4 sets of 10

    Abductor machine
    120 lb., 1 set of 10
    130 lb., 4 sets of 10
  3. Saturday, May 26

    by , May 26th, 2012 at 05:57 PM (The FAF AFAP Digest)
    Drylands, 80 min

    rehab exercises, 25 min
    deadlifts, warm ups, 115 x 1 x 5, 135 x 1 x 5, 145 x 3 x 5
    low row, 100 x 1 x 6, 110 x 3 x 6
    leg abductor, 120 x 4 x 8
    reverse preacher curls, 30 x 2 x 8
    -- stopped because elbows were twitchy after the deadlifts
    explosive leg press, 230 x 3 x 10
    power wheel roll outs, 2 x 25

    altitude drops + jumps, 3 x 5
    knee tuck jumps, 2 x 10
    med ball slams, 2 x 10
    handstands, 10
    ropes:
    alternating waves: 2 x 50
    double waves: 3 x 25


    Stretching/Yoga, 30 min


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

    I usually take Saturday off. But Teen Fort is away at rowing nationals and Lil Fort only had soccer today. So while she was at the pool with her friends afterward, I hit the gym.

    This was a good week workout wise. I shook off the post Greensboro blahs and got in 4 quality swims, 3 with parachutes, 2 lengthy dryland sessions and lots of stretching/yoga. I may aim for a recovery swim tomorrow at our summer swim pool -- if the lanes aren't full! They're usually in pretty high demand.

  4. Thursday May 24

    AM Swim

    Santa Clara Swim Club Masters - LCM
    Soren coaching

    400 swim before practice began

    16 x 50 @ 1:15, 25 drill + 25 swim IMO

    8 x 50 @ 1:30, kick 25 moderate + 25 fast

    8 x 50 @ 1:00, pull w/buoy and paddles, build 2nd 25 to 90%

    8 x 50 @ 1:00, swim, , build 2nd 25 to 95%

    2 x 50 @ 1:30, swim AFAP

    200 easy

    ** 2700 meters **

    ************************************

    PM Weights

    Box squats
    115 lb., 10 sets of 3

    Chest Press
    50 lb., 5 sets of 10

    Standing face pulls
    45 lb., 6 sets of 10
  5. Wednesday May 23 - PM Weights

    Rack Deadlift
    155 lb., 2 sets of 3
    175 lb., 8 sets of 3

    Lat pulldown
    100 lb., 6 sets of 10

    Box jumps
    5 sets of 10

    Updated June 4th, 2012 at 10:55 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  6. Wed., May 23

    by , May 23rd, 2012 at 04:05 PM (The FAF AFAP Digest)
    Drylands, 75 min:

    RC/Scapular exercises, 20 min
    extreme angle step ups w/BB, 40 x 4 x 10
    bicep curls, mystery weight, 4 x 6
    extreme angle goblet squats on raised steps, 60 x 4 x 8
    low row, 100 x 4 x 6
    explosive leg press, 210 x 1 x 12, 230 x 2 x 12
    -- seemed very easy today for some reason
    push press, 70 x 4 x 5
    -- unlike Jazz, I love this explosive exercise and it doesn't bother my wrists. but 70 seemed on the high side today. shoulder could feel it, but no pain.

    knee tuck jumps, 2 x 8
    altitude drops, 3 x 5
    med ball slams, 3 x 10


    Stretching/Yoga, 30 min

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

    Note to self: must wear gloves when lifting, getting calluses

    Flight booked/hotel reserved/entries done for Omaha. This is the first time in my masters career that I've gone to both nationals in one year. Next year, just Indy.

    Entries:

    Event #9 - W50-54 50 Freestyle Seed Time: 29.65
    Event #11 - W50-54 200 Backstroke Seed Time: 3:15.00
    Event #19 - W50-54 100 Freestyle Seed Time: 1:30.00 - Sixth Event
    Event #23 - W50-54 50 Backstroke Seed Time: 32.55
    Event #35 - W50-54 50 Breaststroke Seed Time: 40.62
    Event #41 - W50-54 50 Butterfly Seed Time: 30.70

    I entered times from Auburn for 50 back/free/breast. I seeded myself faster in the 50 fly than I went there as that was my slowest time in 5 years. Hopefully, I'll swim faster this time despite the long course handicap. Doing a 100 split request in the 200 back on Friday. I don't want to swim the open 100 on Sunday before the 50 fly and have 3 events on the last day. No siree! I probably won't swim the 100 free for a 50 split (sleep in instead), but wanted to leave all my options open just in case. 5 events is really plenty for me. I wish 50 fly weren't the last event, but c'est la vie.

    Hopefully I won't be too blasted tomorrow and can get in a speed workout next to Speedo-Tri. I'm venturing out to Rockville on Friday to swim with Julie and Susan Williams. I will likely do some 100 backs and 100 kicks to get used to the loooong course pool.

    Updated May 25th, 2012 at 10:37 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  7. Monday May 21

    Drylands:

    60 minutes of TRX.

    I have been fumbling my way through TRX exercises once or twice a week "aided by" a poster on the wall that describes a half-dozen exercises, but I really don't know what I am doing so I decided to take a class this morning to get some help. I asked if we could focus on shoulder and core, and feel like I learned stretches and exercises that will be helpful.

    Afterwards it was obvious that I need a lot of core work - ouch!

    ************************************

    Drylands:

    Did a short stretch out swim afterwards:

    200 swim
    3 x 100 @ 1:45, gentle descend

    500 kick with fins

    500 pull

    ** 1500 **
  8. Sunday, May 20

    by , May 20th, 2012 at 07:47 PM (The FAF AFAP Digest)
    Drylands:

    10 min on bike
    RC exercises, 20 min
    explosive leg press, 210 x 3 x 12
    push press, 60 x 4 x 6
    good mornings, 55 x 1 x 6, 65 1 x 6, 70 x 2 x 6
    reverse preacher curl, 30 x 2 x 10, 40 x 1 x 5 (tweaked my left elbow)
    low row, 90 x 2 x 8, 100 x 2 x 6

    standing power wheel roll outs, 10
    regular PW roll outs, 25
    PW pike ups, 2 x 10
    reverse scoops w/plate, 25 x 2 x 15
    altitude drops, 3 x 5
    med ball slams, 2 x 10 (just using 8 lb ball right now)

    Foam roller/Stretching, 20 min

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

    I meant to go for an easy 1000 swim afterward, but I forgot my suit. The hammies and upper oblique muscles were sore from yesterday's lunging and twisting. Certainly didn't need to do any lunges or squats today. Hoping to get in a speed workout tomorrow. I think my own HIT workouts may be too hard for me if I'm just concentrating on 50s. Though I suppose some 75s and broken 100s would help deal with the non kick problem of long course.
  9. Thursday May 17 - PM Weights

    Dips
    Body weight (162 lb.) - 10 lb., 10 sets of 3

    Like with yesterday's chin-ups, the last couple of sets were really hard. I am definitely not ready to do these without assistance yet.

    Standing face pulls
    45 lb., 3 sets of 10
    50 lb., 3 sets of 10

    Skull crusher
    30 lb. EZ curl barbell, 3 sets of 10

    The scale said I weighted three pounds more than yesterday? I have been uncharacteristically hungry lately, but three pounds in a day seems unlikely.
  10. Workout 05/17/12: evening

    by , May 17th, 2012 at 06:34 PM (Maple Syrup with a Side of Chlorine)

    Bench Press:
    1 x 3 x 48
    1 x 3 x 62
    3 x 3 x 86
    3 x 3 x 108
    * Had to use the exercise machine since the free weight was being used

    Inverted Rows:
    I'll do 8 x 3 x body weight under the kitchen table tonight after the concert

    Then for a quick swim:

    200 FR/100 BK/100 BR drill
    4 x 100 Kick on 1:00
    2 x 100 FR DPS smooth on 1:30
    100 loosen and out
    (Solo/Rec/1100yds/15 min)
    ----------------------------
    Very quiet in the pool tonight - must be due to the beautiful weather outside. I work through the weekend, and (on cue) it is supposed to be gorgeous with temps in the mid-upper 70's and mostly sunshine. Good time to ride my bike to work! Oh, perhaps the drive-ins after work on Saturday?
  11. Wednesday May 16

    AM swim at home with Susan

    Warm-up (1200)
    2 x
    * 200 swim
    * 200 drill - 50 zipper, 50 scull + flutter kick, 50 catchup, 50 swim DPS
    * 4 x 50 @ 1:10 dolphin on back

    Set I (2200 / 3400)
    4 x [ 5 x 100 ]
    * 2 @ 1:40 focus on DPS
    * 2 odd rounds @ 1:30, even rounds @ 1:25
    * 1 @ 1:20
    * 50 easy

    Set II (900 / 4300)
    4 x 75 @ 1:30 breast
    4 x 75 @ 1:20 back
    4 x 75 @ 1:10 IM, no fly


    Wrap-up (200 / 4500)
    200 easy

    ** 4500 **


    My legs were really tired so I decided to use the pull buoy the first couple of sets of 100s, but I ended up using it for the entire set. I felt strong during the set and held 1:13 - 1:16, fairly good times for me.


    ************************************

    PM Weights

    Chin-ups
    Body weight (159 lb.) - 10 lb., 10 sets of 3

    The last two sets were tough, I don't think I will be able to drop the last plate and do them unassisted for a while yet.

    Box jumps
    6 sets of 10

    Updated May 20th, 2012 at 12:09 PM by eric.carlson (Correct the date)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Workout 05/16/12: evening

    by , May 16th, 2012 at 06:33 PM (Maple Syrup with a Side of Chlorine)
    Squats
    1 x 3 x 65
    1 x 3 x 75
    8 x 3 x 95

    That was it.
    My hammies will be sore tomorrow as they barked a bit at me while waiting for the last two sets. I'll do upper body work with my cords tonight.

    We're going to get food from our local Chippie tonight. Mushy peas for me! It's nice to have a taste of the White Cliffs just a few blocks from the house.
  13. Wed., May 16

    by , May 16th, 2012 at 03:31 PM (The FAF AFAP Digest)
    Drylands:

    RC, 20 minutes
    low row negatives, 80 x 4 x 8
    leg extensions, 100 x 4 x 8
    leg abductors, 120 x 1 x 8 (forgot to do other sets, distracted by 2 phone calls at the gym)
    skull crushers, 50 x 4 x 8
    extreme angle step ups w/BB, 40 x 3 x 10
    extreme angle isometric squat, 3:00 (hurt shins)
    altitude drops, 2 x 5
    TRX squat jumps, 2 x 10
    captains chair leg raises, 2 x 20
    ropes, 2 x :30 fast

    Stretching, 30 min


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


    No time for a swim today. Had to do more prom shopping with Teen Fort after her AP exam.

    I've decided I don't like having a focus long course meet in the early summer. May to mid June are just crazy busy for me. It's hard to buckle down and train in May right after SCY Nats and in the midst of craziness.

    Importance of sleep: I need more!
    http://www.swimmingscience.net/2012/...-swimmers.html
  14. Workout 05/14/12: noon

    by , May 14th, 2012 at 03:31 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Go two times through:
    - 100 Kick (middle 50 FAST) on 2:00
    - 100 Pull with buoy on 1:30
    - 4 x 50 build on :45
    - 100 Pull with buoy on 1:30
    - 100 Kick (middle 50 FAST) on 2:00
    ---- First rnd. FR
    ---- Second rnd. IM (+15 sr on Pulls)

    100 loosen and out
    (Solo/Rec/1900yds/35 min)

    - back to Jazz Hand's Big Four ...
    Chin ups: did 42 in 15min test
    Shoulder press: 3 x 10 x 8#
    -------------------

    Had a beautiful day for a motorcycle ride on Saturday to Great Barrington for the USMS coaches training, and ran into SwimStud while there - it was good to know someone and hang out all day. The level 1+2 courses were very informative and they feed us well (even the vegan cake was good - toss chocolate chips on anything and I'll eat it). My phone recorded this not so great image after the presentation:


    Celebrated Mother's Day yesterday with the family and let my beloved choose the activities for the day. Took a nice ride to the mall and ate dinner out - a very relaxing and enjoyable day. Happy Mother's Day to all of you moms out there, including you ladies without kids that help to encourage those around you.

    Swim today was good. I did not have a lot of time, so I just expanded my pre-set into a main set with the 50's. I was able to see GregJS in the pool at lunchtime, which was good. He made a copy of a video for breaststroke for me to watch (it works, Greg! Thanks!).

    I got home and used the chin up bar device I bought yesterday to do a test set of sorts that Jazz suggested since I don't have access to a weight-assisted machine for these. For $15 bucks I couldn't go wrong, as I can do these at home now and don't feel as self-conscious about my lack of upper body stregth. Although the cats were staring at me, and I think laughing.

    I also downed a dose of Accelerade, which I plan to use during the Kingdom Swim. Tolerated the orange flavor well. I plan to test out my maltodextrin mix tonight during a timed swim at the pool. Again, if I can get the nutrition part down I am confident I will be able to finish the 10 mile race, exclusive of the final time. I have been able to get a lot of info from the Matathon Swimmers forum that evmo started and lots of regulars here add to - check it out if you are serious about swimming an event 10k+.
  15. Sunday May 13

    Afternoon swim at home with Susan. I planned a 4000 yard workout but it took longer than usual to make it from the hot tub to the pool, and then people kept stopping by to chat, so we dropped the second set and bailed at 3000.

    Warm-up (1400)
    200 swim
    3 x
    2 x 50 @ 1:15 kick
    2 x 50 @ 1:00 drill
    2 x 50 @ :50 swim DPS (count)
    3 x 100 1:40 free descend

    Set I (1400 / 2800)
    4 x 25 @ :45 free kick w/fins & board AFAP
    5 x 100 @ 1:35 with fins - 25 underwater kick + 25 swim + 50 backstroke
    4 x 25 @ :45 free kick w/fins & board AFAP
    3 x 200 @ 3:00 pull w/paddles + buoy
    4 x 25 @ :45 free kick w/fins & board AFAP

    Wrap-up (200 / 3000)
    200 easy

    ** 3000 **

    ************************************

    Weights, immediately after swimming

    I planned to try dead lifts for the first time but as I walked into the weight room I realized it was late and I only had 15 minutes, so I made a hasty change of plans.

    Calf raises on the Smith machine
    205 lb., 1 set of 10
    255 lb., 4 sets of 10

    Updated May 13th, 2012 at 09:54 PM by eric.carlson

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Saturday May 12

    I swam yesterday with the Santa Clara team, but I can't seem to remember what we did. Is this what they call a senior moment ?

    Swam at home this morning with Susan and Richard.

    Warm-up (1600)
    2 x
    * 4 x 100 free @ 1:50, 1:40 by set
    * 4 X 50 drill, IM order
    * 4 X 50 kick, IM order

    Set 1 (2100 / 3700)
    3 x 200 @ 3:00
    2 x 200 @ 2:55
    2 x 200 @ 2:50
    2 x 200 @ 2:45
    1 x 200 @ 2:40
    100 easy

    Set II (600 / 4300)
    2 x
    * 8 x 25 @ :45 free kick w/fins & board AFAP
    * 100 easy

    Wrap-up (200 / 4500)
    200 easy

    ** 4500 **

    Both of my calves cramped up immediately on first 25 of the kicking set. Stretched them out and tried again, but same result on the second 25. Switched to kicking on my back and didn't cramp up nearly as much, as long as I didn't do any SDK at the beginning. Strange!

    ************************************

    Weights, immediately after swimming.

    Box squats
    95 lb., 10 sets of 3

    Inverted rows, bodyweight (161)
    3 sets of 10

    I planned to do calf raises, but I forgot to put my shoes into my gym bag and didn't think they would feel so great in bare feet.
  17. Gym + Swim, Friday, May 11

    by , May 11th, 2012 at 04:28 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 10 min
    resisted lunges w/belt on cable machine (ripped off from Coughlin), 45 x 1 x 15 each leg, 55 x 1 x 15 each leg
    resisted track start jumps, 45 x 1 x 10
    overhead squats, 45 x 1 x 8, 50 x 1 x 8, 55 x 1 x 8
    push press, 50 x 3 x 8
    reverse barbell preacher curl, 30 x 3 x 8
    altitude drops, 3 x 5
    med ball slams in racquetball court, 5 x 8, various


    Swim/SCY/Solo:

    Warm up:

    550 various
    4 x 50 fly drills
    6 x 25 shooters w/MF

    Main Sets:

    1 x 100 dolphin kick w/MF, fast @ 90ish%
    -- went :47
    100 EZ

    1 x 50 fly AFAP
    -- went :23 low
    -- whew, still have speed despite farting around for a couple weeks post Nats
    150 EZ

    30 x 50 burst to 15 m + cruise @ 1:00
    -- this is the Allen Stark set
    -- sort of a variant on the ultra short distance training, but with both active and passive recovery
    -- heart rate elevated the whole time
    -- didn't take any masters minutes

    1-10 = dolphin kick on back w/MF
    11-20 = fast hands breast w/fins
    21-40 = dolphin kick w/board & MF
    100 EZ

    Total: 2900


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

    Shook off my alleged wimpiness from yesterday! I was able to get in both drylands and a swim after persuading Mr. Fort that we should leave on Saturday not Friday for the Eastern Sprints (college rowing championships) outside Boston. I'm unfortunately going to miss Teen Fort's state championships here. But her boat is undefeated and should win. And, besides, I'll be traveling to Philly next weekend to watch her race in the Stotesbury Regatta. I feel like I've been traveling my ass off lately. And not to exotic locales like Q.

    Still treading cautiously in the gym. My shoulder/scapula/neck feel somewhat better after the second round of PRP. But I am still somewhat nervous about the upper body weights wrt elbows & shoulder and will ramp those up very slowly.
  18. Wednesday May 9

    AM swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    300 warmup

    3 x
    * 1 x 150 @ 2:20
    * 3 x 25 @ :30, drill, drill, swim - IMO by round

    8 x 25 @ :40, calculate swim-golf score. Went 28-29, much worse than I got with paddles and a buoy last week

    10 x 100,
    * odd) @ 1:45 relaxed free
    * even) @ 1:55 IM

    8 x 25 @ :40, calculate swim-golf score. Went 28-29.

    200 easy

    * 2800 *

    ************************************

    PM Weights

    Dips
    Body weight (159 lb.) - 20 lb., 10 sets of 3
    Woot, I made the set with only 20 lb. of assistance (I had to use 60 lb. my first week)!

    Shoulder Press
    on the Technogym shoulder press machine
    10 sets of 3 @ 40 lb.
    10 sets of 3 @ 50 lb.
    8 sets of 3 @ 50 lb.

    Standing face pulls
    35 lb., 5 sets of 8
    40 lb., 4 sets of 8

    Seated face pulls
    50 lb., 4 sets of 8

    Calf raises
    Ran out of time before I could get on the Smith machine so I did these on the Technogym seated leg press machine, with only the balls of my feet on the foot platform.
    4 sets of 3 @ 200 lb.
    3 sets of 3 @ 220 lb.
    2 sets of 3 @ 240 lb.
  19. Tuesday, May 8

    by , May 8th, 2012 at 03:50 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 10-15 min

    Deadlift:
    warm ups
    95 x 1 x 1 5
    115 x 1 x 5
    125 x 2 x 5
    135 x 5 x 4

    altitude drops, 4 x 5

    power wheel roll outs, 3 x 25


    Swim/SCY/Solo:

    600 various
    12 x 25 shooters w/MF
    5 x 50 fly drill
    5 x 50 breast drill
    100 EZ

    Total: 1500

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


    I channeled Jazz Feet today at the gym. I even limited myself to a single ab exercise! My neck and shoulder were too swollen and sore from the PRP yesterday to do any upper body work anyway. I just did a recovery swim afterward. Couldn't do much in the pool either

    Since James was so kind as to post his video, I timed it with my iPhone. 2:10 is a super impressive practice time from a push. Kudos to James. Hopefully, my body will be ready to go tomorrow. Here's what Jimby had to say about James' time:

    "That's going to be hard to beat. You need to swim 14.444 secs per 25, or just under 29 per 50, to stay up at this pace for 225 yards. I know you have swum 52 sec 100s with your monofin, and the "formula" for the 200 is to take you 100 time, double it, and add 8 seconds in you're a great middle distance swimmer. This would mean that theoretically you should be able to monofin your way to a 1:42 200. One more length at this pace would be 14 seconds, for an overall 225 time of 1:56. A comfortable smashing of James. However, we also suspect you are not a great middle distance swimmer, plus the formula above applies to people who can breathe. How fast are you kicking backstroke on the surface, breathing as you go? Do NOT swim this in the Pete von "Locked up" Loewe fashion! I think you'd be better off doing the first 7 lengths as a moderate warm up, then try for a fast last 100! And if, god forbid, you do happen to lose "on paper," I will help you use the Finnish formula in a way that will convince virtually ANY reasonable minded person that you did, in fact, win by a lot."

    Updated May 8th, 2012 at 04:30 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Monday May 7

    AM swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    400 warmup
    2 x
    * 4 x 75 @ 1:25, IMO kick, drill, swim
    * 4 x 75 @ :30 choice

    1 x 400 @ :05 rest, DPS
    2 x 200 @ :10 rest,
    4 x 100 @ :15 rest
    8 x 50 @ :20 rest

    8 x 25 @ :40, kick with fins. even underwater, odd easy

    200 easy

    * 3200 *

    ************************************

    PM Weights

    Inverted rows, bodyweight
    15
    15
    12
    10
    8

    Box squats
    65, 5 sets of 3
    75, 5 sets of 3

    Dumbbell shoulder press
    20 x 10
    20 x 10
    25 x 10

    Updated May 8th, 2012 at 01:32 PM by eric.carlson (forgot the shoulder presses)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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