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Strength Training and Dryland Workouts

  1. Wednesday 7/18/18

    AM SCY Solo @ LRRC "You've been...thunderstruck!"
    PM LCM Solo @ LRRC "Hypoxic 'til you get sick"
    CORE7 post PM swim

    AM swim:

    1000 SKIPS

    4x75 @ 1:15 FR kick w/ BD
    4x50 @ :50 FR kick w/ BD
    4x25 @ :25 FR kick w/ BD

    50 @ 1:00 fist drill w/ SNKL
    **Was starting 4x50 "Progressive Freestyle" when a lifeguard told me she had heard thunder and cleared the pool

    Total: 1650

    PM swim:

    800 (200 FR swim/200 I.M. k/dr by 25/200 FR swim/200 I.M. dr/sw by 25)

    4x200 @ 3:00 D1-4 2nd/4th 50 4 breaths max pull w/ paddles (2:44, 2:43, 2:40, 2:35)
    8x100 @ 1:30 75 SMOOTH/25 FAST NO BREATH swim w/ fins

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    200 EZ FL kick w/ fins + BD

    Total: 3000

    CORE7:
    3x (:30 between exercises RD1, :20 between RD2, :10 between RD3)
    -weighted crunch/weighted sit-up w/ 12# db (:30 each exercise, reverse order on RD3)
    - leg lift to weighted crunch w/ 12# db
    - single leg v-ups (RD1), single leg v-ups/full v-ups (:30 each RD2/RD3) w/ 25# plate
    - elevated knee tuck (RD1), elevated knee tuck/hip extensions (:30 each RD2/RD3) w/ 25# plate (knee tucks only)
    - windshield wipers
    - half burpee w/ 4 mountain climbers each leg (RD1), full burpee w/ 4 mountain climbers each leg (RD2), full burpee + extra push-up w/ 2 mountain climbers each leg (RD3)
    - plank rotations (RD1), plank rotations/plank leg lifts (:30 each RD2), plank rotations (RD3)
    1:00 REST
  2. Wednesday 7/11/18

    PM LCM Solo @ LRRC "World Cup soccer cramps my practice schedule style"
    CORE7 before swim

    Got caught up watching the semifinal game today so I did not have time to swim before CORE7 class.

    CORE7:

    RD1:
    - side twists w/ band (1:00 each side)
    - front punch w/ band (1:00 each arm)
    - bear crawl burpees
    - side plank w/ band pull (1:00 each side/arm)

    RD2:
    - sit up to press w/ 2x10# db
    - low plank w/ alternating super man arms
    - sit up to twist w/ 2x10# db
    - high plank w/ alternating super man arms and legs (R arm, L arm, R leg, L leg)
    - kettle bell swings w/ 25# kb
    - full body crunch w/ 25# kb
    - side plank w/ rotations w/ 10# db (:30 each side)

    RD3:
    - side plank w/ rotations w/ 10# db (:30 each side)
    - full body crunch w/ 25# kb
    - standing elbow to high knee w/ 10# kb (1:00 each leg)
    - high plank w/ row + 3 tricep extensions w/ 10# db (1:00 each arm)
    - sit up to twist w/ 2x10# kb
    - high plank w/ alternating super man arms and legs (last :30 switch to opposite arm/opposite leg at same time)

    Swim:

    600 swim w/ paddles + fins + SNKL

    5x100 @ 1:30 (1:17, 1:18, 1:17, 1:17, 1:18)
    50 @ 1: 30 EZ
    5x100 @ 1:25 (1:15, 1:16, 1:15, 1:15, 1:15)
    50 @ 1:25 EZ
    5x100 @ 1:20 (1:12, 1:13, 1:13+, 1:14-, 1:13)
    ** Main focus on this set was doing 4/6/2 off every wall. However, I didn't want to just "do it," I wanted the walls to mean something. I went for power and some speed on the 4 fly kicks. Usually managed to get 8-10 meters off every wall.

    300 EZ

    Total: 2500
  3. Thursday 6/28/18

    PM LCM Solo @ LRRC
    P90X post swim

    400 swim (150 FR/50 BK)
    100 kick FL H.A.S. w/ fins + SNKL
    300 swim (100 FR/50 BK)
    200 kick w/ fins + SNKL (50 FR S-line/50 FL H.A.S.)
    200 swim (50 FR/50 BK)
    300 kick w/ fins + SNKL (100 FR S-line/50 FL H.A.S.)
    100 BK swim
    400 kick w/ fins + SNKL (150 FR S-line/50 FL H.A.S.)

    4x150 @ 2:30 BK k/dr/bld w/ fins
    8x25 @ :30 V.S. (4 BK/4 FR)

    4x200 @ 2:40 pull w/ paddles + SNKL (2:31, 2:30, 2:31, 2:31)
    100 EZ

    Total: 3700

    P90X

    2x
    2x
    :40 high knees
    :40 jack-ups w/ 10# MB
    :40 side shuffle (alternate shuffle with and shuffle without 10# MB)
    :40 mountain climbers (hands on MB)
    1:00 REST

    2x
    :40 goblet squat (wide stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 left lung w/ 2x 10# DB
    :20 hold left lunge w/ 2x 10# DB
    :40 right lunge w/ 2x 10# DB
    :20 hold right lunge w/ 2x 10# DB
    :40 goblet squat (narrow stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 side lunge drops left side
    :40 side lunge drops right side
    1:00 REST

    3x
    :45 L-raises w/ 8# DB
    :45 RD1: push-ups, RD2: swimmer (tricep) push-ups, RD3: tricep dips
    :45 to complete: 7x bicep curls hip to waist, 7x bicep curls waist to hips, 7x bicep curls full range of motion (hip to chest)

    1:00 shoulder raises (alternating arms in front, arms to side) w/ 10# DB
  4. Wednesday 6/27/18

    PM LCM Solo @ LRRC
    CORE7 post swim

    2x
    400 swim (50 FR/50 BK) DIVE every 100
    4x25 @ :45 UW FL kick
    4x50 @ 1:00 FR swim with overkick w/ SNKL

    4x50 @ :50 @ 200 PACE (:32, :33-, :33, 32+)
    200 SMOOTH FR kick w/ fins + BD
    3x50 @ :45 @ 200 PACE (:32, :33, :32+)
    50 EZ
    200 SMOOTH FR kick w/ fins + BD
    2x50 @ :40 @ 200 PACE (:32+, :32)
    100 EZ

    Total: 2400

    CORE7

    :30 for each exercise in a couplet
    - leg lift to hip raise/pulse ups (reverse order RD3)
    - in-and-outs/floor wipers + up and over (reverse order RD3)
    - cross over sit-ups (switch sides at :30)
    - sit-up to "heels to heaven"
    - bear crawl burpees (RD2 add 1x push-up, RD3 add 4x high knees to chest)
    - low plank walkouts (RD3 switched to low plank spidermans)
    - plank rotations
  5. Wednesday 6/6/18

    PM LCM Solo @ LRRC "Short Axis of Evil"
    CORE7 post swim

    2x300 @ 4:35
    2x300 @ 4:25
    2x300 @ 4:15

    10x50 @ 1:10 pull w/ SP + buoy + SNKL (25 BR/25 FR)

    3x100 @ 2:30 "Rouse 100s" w/ fins
    8x50 @ 1:00 FL w/ fins
    odd: 25 R-arm/25 L-arm
    even: STRONG swim, breathing every 4 and focusing on keeping head still
    3x100 @ 2:30 "Rouse 100s" w/ fins

    Total: 3300

    CORE7:

    Single-leg V-up (RD3 switched to :30 v-up/:30 toe-touch)*
    Incline knees-to-chest w/ arms above head*
    Full body crunch*
    Side plank hip dips (switch sides every :30)
    Mountain climbers w/ gliding discs (RD3 switch to low body plank Spider-mans)
    Side crunches (switch sides every :30)
    High plank to bird-man **

    *added 25# plate for RD2 and RD3
    ** add 1 push-up after each bird-man on RD2, 2 push-ups on RD3

    Updated June 7th, 2018 at 03:01 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Thursday 5/31/18

    PM LCM Solo @ LRRC
    TBC post swim

    4x w/ fins + paddles + SNKL
    150 swim
    100 kick
    50 scull

    6x100 @ 2:10 FR kick w/ BD light D1-3, 4-6
    8x50 @ 1:00 BK pull w/ SP

    6x100 @ 1:40 FR swim D1-3, 4-6 (1:23, 1:18, 1:12, 1:20, 1:16, 1:12)
    8x50 @ :50 FL kick w/ fins + BD

    8x50 w/ paddles + SNKL
    odd @ 1:00 swim w/ upside down paddles
    even @ :40 swim w/ paddles

    100 EZ

    Total: 3700

    Total Body Conditioning class:

    2x
    :45 "slide arm" push-ups w/ floor pad under right hand (slide hand out on down and back in on up)
    :45 table top push-ups
    :45 "slide arm" push ups w/ floor pad on left hand
    1:00 REST

    2x
    :45 table top row right arm alternating low row (pull by ribs)/high row (pull by shoulder) w/ 15# dumbbell
    :45 squat and bounce (3x) w/ 15# dumbbell
    :45 table top row left arm
    1:00 REST
    (RD2 - table top row was with knees off ground)

    "Urban Assault" (3:00 continuous movement, change exercises on command)
    -reverse lunges w/ 15# dumbbell above head
    - side burpees (jump laterally instead of up and down)
    - "rainbow makers" (basically squat and then swing dumbbell in a rainbow motion from one side to the other) w/ 15# dumbbell

    8:00 to complete:
    25 sit-ups
    25 plank rotations (25 each side)
    20 sit-ups
    25 plank rotations
    15 sit-ups
    25 plank rotations
    10 sit-ups
    25 plank rotations
    5 sit-ups
    25 plank rotations
    hold plank for any remaining time (I had to hold plank for 90 seconds...)

    "Urban Assault"

    Stretching
  7. Wednesday 5/30/18

    PM LCM w/ Blair (for warm down!) @ LRRC
    CORE7 after swim

    600 w/ fins + SNKL (300 sw/200 kick in S-line/100 progressive scull)
    4x50 @ :50 D1-4 (:39, :37, :35, :33)
    4x25 @ :30 V.S.
    100 EZ

    2x
    200 @ 2:50 1st 50 STRONG
    2x150 @ 2:10 2nd 50 STRONG
    3x100 @ 1:20 last 25 FAST w/ fins
    2:00 REST

    8x50 @ :10 rest
    odd: FR kick w/ BD
    even: FR pull w/ BD

    Total: 3000

    CORE7 (7 exercises (or 13 in this case!!) done for 1:00 each, 3 times, :30 rest between each exercise RD1, :20 for RD2, :10 for RD3)
    (each couplet was :30 each exercise)

    crunch/full body crunch*
    toe touch*/flutter kick*
    single leg V-ups*/reverse crunches
    Russian twists*/sit ups*
    mountain-climbers**/fire hydrants**
    1/2 burpees***/table-top push-ups
    plank rotations

    * done with 25# plate for RD2 and RD3
    ** dropped mountain-climbers and just did fire hydrants for RD3 (with knees hovering above ground)
    *** full burpees on RD3

    Felt very sluggish today in the water. Plan to double tomorrow, with maybe a kick set and then some recovery. I feel like I need it!

    Updated May 31st, 2018 at 09:08 PM by Calvin S

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Thursday 5/24/18

    PM SCY Solo @ LRRC + P90X

    400 swim
    300 pull w/ paddles + tube + SNKL
    200 kick w/ BD 25 FR/25 BR
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:50 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:45 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:40 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50
    3x100 @ 1:35 FR kick w/ BD
    200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50

    4x125 @ 2:00 kick in S-line w/ fins + SNKL
    odd: last 25 UW
    even: first 25 UW

    Total: 3500

    TBC instructor is out of town so we had a different teacher who did a P90X style class instead. A bit cardio heavy for me given I had just finished swimming, but whatever.
  9. Wednesday 5/23/18

    AM LCM Solo @ LRRC
    PM Dryland @ LRRC "Thunder plunders afternoon practice."

    AM Swim:

    2x
    300 BK swim
    4x150 @ 2:30 k/dr/sw w/ fins + SNKL

    5x100 @ 1:30
    50 EZ
    5x100 @ 1:25
    50 EZ
    5x100 @ 1:20 (missed #4 going 1:22, took :10 rest and went 1:17 on last one)

    100 EZ

    Total: 3500

    PM (not) Swim:

    Hustled out the door to get an afternoon swim in, only to have torrential rain and severe thunder/lightning close the pool the moment I got there. Killed the hour before CORE7 with lots of stretching and a few weights : hip abductor/adductor (for my groin), incline leg press (2x15 @ 90#), and shoulder rehab with bands.

    Finished with CORE7 class.

    Disappointed I couldn't get a second swim in today. Had a kick set planned, which I will just recycle for tomorrow or Friday.
  10. Thursday 5/17/18

    PM LCM Solo @ LRRC (water temp: 81 degrees...already time to turn the chiller on!)

    600 swim
    400 pull w/ paddles + SNKL

    2x
    4x150 @ 2:30 k/dr/sw
    RD1: odd: FR, even: FL
    RD2: odd FR, even BK
    8x25 V.S.
    RD1 @ :40 FR kick w/ BD
    RD2 @ :35 swim

    4x50 @ 1:00 fist drill w/ SNKL
    2x100 @ :20 rest @ 400 PACE (1:12, 1:11)
    100 EZ
    4x50 @ 1:00 FR swim w/ tennis balls + SNKL
    3x50 @ :15 rest @ 200 PACE (:34, :34, :34-)
    150 EZ
    4x50 @ 1:00 FR swim w/ upside down paddles + SNKL
    25 DIVE FAST
    75 EZ

    Total: 3900

    TBC post swim. Hardest TBC class I have yet done. It was mostly the change of format that made it rough. Did the following:

    5x
    :30 dumb bell bicep curl (10#)
    :30 dumb bell shoulder press (10#)
    :30 REST

    5x
    :30 push-ups
    :30 plank-to-press (basically go from low plank forearms on ground to a push-up position...murder on the triceps!)
    :30 REST

    5x
    :30 plated toe touches (25#)
    :30 plated full body crunch (25#)
    :30 REST

    5x
    :30 reverse lunges (rounds 3-5 w/ 10# dumb bell)
    :30 burpees
    :30 REST

    5x
    :30 mountain climbers
    :30 plank rotations
    :30 REST

    There was about 2:00 between each new set of exercises.
  11. Saturday 4/5/14

    Saturday 4/5

    AM Weights only

    No time for a swim today, I only was able to get my core body/3rd lift in.

    3x10 leg press (180, 270, 270)
    3x10 lat pull-down (70, 90, 105)
    3x10 toes-to-bar
    3x10 DB lunges (20, 20, 20)
    3x10 DB incline bench press (20, 25, 25)
    1x1000 assorted abs (sit ups, crunches, v-ups, etc w/ 1:00 plank = 100 abs)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)