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Strength Training and Dryland Workouts

  1. August 26, 2011

    by , August 27th, 2011 at 01:25 AM (Swim like an Orca, but faster !)
    Yesterday I was at
    Lords Gym for a 30 min w/o before class.
    Assisted Pull-up/Dips 6x90 assist, 6x80 assist
    Cable Pull downs (FR/Fly Sim)
    10x25, 10x27.5, 6x32 each arm
    Cable Pull downs (BK Sim)
    10x15, 10x18, 10x22 each arm
    Leg extensions
    10x100, 10x120, 6x180
    Prone Leg Curls
    10x100, 10x120, 6x140
    10x280, 10x300, 8x330
    Inclined Sit-ups
    8lbs Med Ball to loosen up/cool down.

    Friday Aquasol 5:30-7:00pm No Janine
    Coach Steve on deck with me in Lane 1 and the Seniors in Lanes 2-5.
    Did part of Sarasota Shark's workout.
    Warm 2x
    4x100 on 1:45
    200 IM drill
    3x100 K (w/fins) on 1:30
    100ez (2000)
    (Suppose to do 50x50 )
    4x50 IM order on 1:00
    10x50 FR Pace on 1:00 (held :35)
    10x50 BK Pace on 1:00 (held :48)
    4x50 IM order on 1:00 (1400/3400)

    5x50 Cool
    3650 scy

    I was feeling weak from the weights from yesterday. I also do 10-15 minutes of Pilates/yoga/floor ex. every morning. I used to wear drag shorts during warm-up, then took them off for the workout. Now I am keeping them on over my suit to add a bit of resistance.
    So far Im able to keep up the swim/gym/swim/gym/swim routine. I have some meets in the future I want to tackle
  2. 11-04-09 a little Gym & Swim

    by , November 5th, 2009 at 02:41 AM (Swim like an Orca, but faster !)
    Lords Gym A.M.
    2x5 Pull-ups and dips w/ 60 lb assist
    2x12 & 1x8 Incline chest press DB 25lbFast 35lb
    3x12 curls 25 Fast
    3x12 Overhead lying down triceps 35 DB Fast
    3x8 Flys 10 Faster
    3x8 Overhead 10 Very Fast
    3x12 Narrow grip row 90 100 not so fast
    3x12 Lat pull downs 90 Fast
    1x12 Hanging knee raises .

    Legs and arms were still very sore and it was hard to walk due to adding heavy leg presses & bear crawls to the routine on Monday.

    UMHS - 5:30-7:30
    Warm 2x100, 100P, 100K (Coach kept asking if I was warm, so I kept the warm up short this week)
    10x50 Capt Nemo drill (same as yesterday, but I gave it a name)
    5x100 FR Pull on 1:45 ( was avg 1:20) used small paddles, loaned my big paddles to Dr. Bob
    6x75 K BK dolphin/side dolphin/other side dolphin on 1:30 (core and legs were shot, had to do them on 2:00 w/ fins)
    was given
    20x50 from blocks 25 100%/ 25 EZ 5 ea, IM order. (Did 5 Fly (~:12-:14), 2 BK (:18) and 1 FR(:13), seniors were wrapping it up)
    50 cool
    I have been working on fixing my fly kick; now I have 2 kicks and don't even think about it. Continuing to work on keeping pinky's up (or thumbs down) and got some great coaching on transitioning from dive/SDK to first stroke.
    Trying to keep the training intensity up to break through this annoying plateau.
    Reno meet in 4.5 weeks; not a big meet, the great swimmers avoid this one, however for me a relatively "poor" swimmer its a good training/set NEW benchmarks meet for the SCY season.

    Updated November 5th, 2009 at 12:30 PM by EricOrca

    Swim Workouts , Strength Training and Dryland Workouts , Planning
  3. Union Mine HS morning Solo

    by , October 16th, 2009 at 09:51 PM (Swim like an Orca, but faster !)
    Ive returned to the gym on Tuesdays - Thursdays -Saturdays. Here is my current routine, I change weights everytime, either low weights- high reps or high weights- low reps.
    Thursday October 15
    2x5 Pull-ups & dips assist (70lb)
    3x10 Leg curls 70.100,80
    3x10 Leg extensions 80, 100, 90
    3x10 Hip adduction 70, 80, 100
    3x10 Hip Abduction 70, 80, 100
    3x10 calfs 280,280, 300
    3x10 Fly Sim 20, 25
    3x10 Back Sim 12.5
    2x10 incline chest press 20, 35
    2x10 culrs 20, 1x8 35
    2x10 Tricep press
    2x12 Hanging knee raises w/pull-up
    10 Bear crawls
    Incline Ab bench & back/side extension jig
    2x10 inclined abs w/ 10lb overhead
    4x10 truck twist w/ 25 lb
    2x10 Back extensions w/ 25lb
    2x10 ea side extensions w/ 10lb
    plywood box
    10 box jumps ea sides and front
    Lat/Row contraption
    3x10 lat pull-downs 90, 100, 120
    Friday Oct 16 0610-0720 AM
    UMHS - Solo -

    After work I forced myself in for a sunrise workout. Coach Steve was kind enough to compress the seniors to open a lane up for me. I wonder if the seniors were a just little disconcerted that I got a lane to myself while they were bunched up 4 to a lane. Seniors =
    Coach Steve also mentioned the we now had backstroke flags and the water was a balmy 83.
    Wonder if he read my blogs ?
    I attempted a Chris Stevenson workout, however my excuse not to finish was severe cramping in the back of my thighs during the first Kick set. I could really feel the weights from yesterday, not much left today after a long night at work.

    Warm (500) 2x100 on 1:45, 6 x 50FR on 1:00
    Broken 1000
    4 x 50 on 0:45
    2 x 100 on 1:30
    1 x 200 on 3:00
    2 x 100 on 1:30
    4 x 50 on 0:45
    100 easy
    1 x 200 kick FR snorkel/mini-board
    100 easy
    Broken 400 IM
    8 x 50 on 1:00, 2 each stroke, IM order (Did 150 FR Pull/then 2 ea. BK/BR/FR)

    4 x 50 on 0:55 fly drills
    100 easy

    200 cool down
    2750 total
  4. Tuesday afternoon

    by , August 4th, 2009 at 08:47 PM (Swim like an Orca, but faster !)
    WSAC- YMCA open to all session (all =mammals and cnidaria's)

    Warm 900 ( 3x200FR / 100IM Drills )

    12x25 Fly :45 (no clock, just guesstamate)
    4x150 FR 2:15 (last one w/snorkel)
    8x25 Fly :45 w/Fins :45
    3x100 BK/BR/FR 1:30 pace
    4x25 BK (focus on long UW SDK's of at least 8) :45
    2x150 FR 2:15
    3x100 fly kick on back, w/ fins. Fast
    cut it a little short as Scyphozoans begin to congregate. Not that I dont like Scyphozoans, but they tend to swarm and drift into your lane.
    100 cool down

    3100 SCY

    This is an older w/o I had in my folder, I think it was one of Pats, I modified and didn't do the second set which had a lot more fly work and kicks.
    I actually enjoyed doing these short fly intervals, not only am I practicing the stroke, but the breathing timing as well.

    Went to the gym to focus only on the weakest part of my stroke, the catch and initial pull (of coarse I could use lots more strength everywhere else too.)
    Lords Gym- 30 min.
    2x8 Pull ups and Dips (on the pull-up assist machine)
    Straight arm pull down seated 3x10 25lb ea. arm
    Backstroke pull down seated 3x10 15/17.5lb ea arm
    Fly pull down standing 3x10 25/27lb ea arm
    Curls 3x8 30/35lb - Tricep pull down 3x8 50lb
    Row 3x8 90lb - Hang 30's x3

    Updated August 16th, 2009 at 04:57 AM by EricOrca

    Swim Workouts , Strength Training and Dryland Workouts
  5. Dryland-Tuesday

    by , June 10th, 2009 at 04:03 AM (Swim like an Orca, but faster !)
    Moved to strength training:
    Warm-up (Daily)
    Plank 60 sec.
    Double leg rotations 2x8
    10 Push ups
    30 Crunch obliques

    Assisted Pull-ups/Dips 2x8 ea w/110 assist (Im 200)
    Inclined Chest press DB 8x30, 6x30, 5x35
    One Arm Curls DB 8x30, 6x30, 5x35
    Triceps Press (2-arm)8x40, 6x50, 5x50
    Narrow Grip Row 8x70, 6x80, 5x90
    Hang 45's x2
    Cable Cross---
    Seated 2arm pull down 8x50, 6x60, 5x70
    Fly Sim (per arm) 8x25, 6x27, 5x30
    Back Sim (per arm) 8x15, 6x17, 5x20
    Leg Curls 8x60, 6x70, 5x90
    Leg Extensions 8x60, 6x80, 5x100
    Squats 8x90, 6x100,5x120
    Calfs 8x240,5x260,5x280
    Hip Adduction 8x60, 6x70, 5x80
    Hip Abduction 8x60, 6x70, 5x80

    Med Ball Throw downs front, side & back
    Stability Ball Crunches 3x20
    Stability Ball Back Ext.3x20

    Daily At Home:------------------------
    Plank 60 sec.
    Double leg rotations 2x8
    10 Push ups
    30 Crunch obliques
    Various Pilate exercises (mostly the stretching)
    Stability Ball Crunches 3x20
    Stability Ball Back Ext.3x20
    Bands - swim sim's

    I do weights Tuesdays, Thursdays and Saturday mornings after swim practice. I didn't mention some of the other exercises I do like my shoulder warm ups, and small weight routines. I'm listing these to track weight and related strength conditioning.
  6. 20 May 09 - Dryland

    by , May 21st, 2009 at 03:31 AM (Swim like an Orca, but faster !)
    Instead of increasing weights, I decided to increase number of reps from 3x8 and 3x12 to 3x15 for all and drop the weights back to the original value.
    Combining the upper and lower routines together on M-W-F and doing the stability ball, bands and pilates at home everyday;
    Crunches and back extensions at 3x20.

    Pool schedule is now;
    M-SCY-Aquasol Masters
    T-LCM-Sierra Marlins Masters/or SCY solo
    W-Optional SCM solo-(No time and little sleep today)
    T-SCY solo
    F-SCY solo
    S-Optional SCY solo
  7. April 20 & 21 '09 Western Slope Aquatics (HS/Y)

    by , April 21st, 2009 at 12:29 PM (Swim like an Orca, but faster !)
    Monday-April 20
    Lord's Gym-Placerville-0930am
    After a cardio warm-up...
    Assisted Pull-ups 2x6
    Assisted Dips 1x6
    Incline chest press 3x12 20
    Seated one-arm curls 3x8 20
    Step-ups (DBs) 3x8 25
    Wide grip Lat pull-downs 3x8 2/80 1/90
    Narrow grip seated row 3x12 60
    On the Cable-Cross;
    Standing pull down 3x12 10 12.5
    Tri-press (one-arm) 3x12 12.5 15
    Seated (ball) shoulder raise 3x12 5 10
    Crunches 3x10
    Back extensions 3x6
    Med Ball throw down 2x8 10
    Foam roller

    Aquasol Masters 1800-1915
    Warm 400
    10 x 50 K on 1:00
    3x100 BF (K,Drill,Swim,K) 3k drill
    3x100 BK (K,Drill,Swim,k) Streamline 3 count drill
    3x100 BR (K,Drill,Swim,K) 2 K drill
    3x100 FR (K,Drill, Swim,K) one-arm drill

    cool 200.

    Tuesday April 21 - HS/Y' Solo 0540am

    Warm 400

    5 x 100 FR 1:30
    5x100 BK 2:00
    4x50 FR Pull :50

    Cool 200

    1:30pm Road Bike
    About 30 minutes, still locked in the stationary position,
    I will get back on my hilly (and a little dangerous) 16 mile course in about 2 weeks after I built up some endurance.

    I got the idea for part of my dryland workout from Jason Lezak's page @ for the weight routine. I tried to copy ande's and a couple of others in the past, however I like this routine.
    My new schedule has me doing weights MWF, with aerobic, cycling or something else on TTh, in addition to swimming 4-5x a week.
    2 things I know I need to get faster, 1. Brute strength and 2. Lactate tolerance!
    I finally found a place to do a once a week LCM workout, however its about a 40 minute drive one way...

    Updated April 21st, 2009 at 07:37 PM by EricOrca (additions)

    Swim Workouts , Strength Training and Dryland Workouts