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eric.carlson

  1. Friday September 28th - AM Swim

    At home with Susan

    Warm-up (1000)
    200 swim
    3 X 100 free @ 2:00 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Set I (800 set / 1800)
    8 x 25 underwater SDK with fins @ :45
    4 x 100 flutter with fins @ 1:25
    4 x 50 dolphin with fins @ :45

    Set II (1200 set / 3000)
    4 x 100 ascend @ 1:15, 1:20, 1:25, 1:30
    4 x 75 descend @ 1:10, 1:05, 1:00, :55
    4 x 50 recovery @ :50, :55, 1:00, 1:05

    1 x 200 pull free
    1 x 100 pull back

    ** 3000 **

    Oops, I thought I posted this last week
    Categories
    Swim Workouts
  2. Wednesday September 26th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1500)
    300 before practice started
    4 x 75 @ 1:10 free
    6 x 75 @ 1:00 free
    6 x 75 @ 1:20 25 drill + 25 choice + 25 free

    Set I (600 / 2100
    2 x 200 @ 4:00 kick, descend
    1 x 100 @ 2:00 kick
    100 easy

    Set II (2400 / 4500)
    4 x 25 @ :30
    3 x 50 @ :50
    2 x 75 @ 1:00

    4 x
    * 1 x 200 @ 2:30 (did 2:35, went 2:29, 2:28, 2:26, 2:33)
    * 2 x 100 @ 1:15 (did 1:20)
    * 2 x 50 @ 1:00 active recovery

    Set III (800 / 3800)
    8 x 25 @ :30 drill
    2 x
    * 1 x 150 @ 2:15 pull with paddles and buoy
    * 2 x 50 @ :45 pull with paddles and buoy
    * 4 x 25 @ :30 scull

    ** 5300 yards **

    For some reason today was really tough. My arms were tired right from the start, and my legs and feet started cramping immediately after the kick set.

    I adjusted the intervals on the main set because I realized I was unlikely to make them. The idea was to descend the 2 x 100 each round, and to descend everything by round. I managed to descend the first three 200s, but fell apart on the last one and just barely made the interval. I used a pull buoy for just about the whole set because my feet and legs were threatening to cramp the whole time.
    Categories
    Swim Workouts
  3. Tuesday September 25th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1000)
    2 x
    * 1 x 200 @ 2:45 free
    * 1 x 150 @ 2:15 50 free + 50 choice + 50 free
    * 1 x 100 @ 1:30 25 choice + 75 free
    * 2 x 50 @ 1:00 drill

    Set I (700 / 1700)
    2 x
    * 2 x 75 @ 1:20 flutter
    * 2 x 75 @ 1:30 non-flutter (went breast)
    100 easy


    Set II (1650 / 3350)
    1650
    2 x
    * 1 x 100 @ 1:30
    * 6 x 25 @ :30 2 fly, 2 back, 2 breast
    * 3 x 75 @ 1:15 IM no free
    * 3 x 25 @ :30
    * 3 x 75 @ 1:00 free
    4 x 50 easy

    Set III (1200 / 4550)
    4 x 150 @ 2:05 pull with buoy and agility paddles
    4 x 100 @ 1:25 pull
    4 x 50 @ ??

    ** 4550 yards **
    Categories
    Swim Workouts
  4. Saturday September 22nd - AM Swim

    At home with Susan and Richard.

    Warm-up (1200)
    400 swim
    2 X 100 @ 1:50, 25 scull / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.
    2 X 100 @ 1:50 75 catchup / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.

    Set I (800 set / 2000 total)
    8 x 25 @ :45 underwater SDK with monofin
    4 x 100 @ 1:25 back kick w/fins
    8 x 25 @ :40 underwater SDK w/fins

    Set II (800 set / 2800 total)
    2 X 100 @ 1:45 25 catchup / 25 swim
    2 X 100 @ 1:45 DPS, count strokes.
    2 X 100 @ 1:40 25 right arm / 25 left arm
    2 X 100 @ 1:40 DPS, count strokes.

    Set III (600 set / 3400 total)
    3 x 200 @ 3:00 pull DPS, count strokes!

    100 easy

    ** 3500 yards **

    Woke up feeling run down so we did lots of drills and technique work. Some of it felt decent, I managed a couple of 1:10s at 12-13 strokes per 25.
    Categories
    Swim Workouts
  5. Friday September 21st - AM Swim

    At home with Susan.

    Warm-up (1000)
    1 x 200 easy free
    4 x 50 drill
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    4 x 50 @ :50 build each to fast

    Set I (1200 set / 2200 total)
    6 x 25 @ :40 underwater SDK w/monofin
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :45 back kick with fins
    6 x 25 @ :40 underwater SDK w/fins

    Set II (1200 set / 3600 total)
    3 x
    * 4 x 50 @ 1:00 free, odd focus on technique, evens fast - went :30 .. :32
    * 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:37, :37), breast (:37, :39), back (:35, :37) by round

    Set III (600 set / 4000 total)
    2 x 200 pull @ 2:40, 2:50
    2 x 100 pull @ 1:20, 1:25

    ** 4000**

    I felt slow and sore for the first part of this workout, but I eventually warmed up enough to do fairly well in the main set.
    Categories
    Swim Workouts
  6. Thursday September 20th - PM Weights

    Kneeling cable crunch
    3 sets of 10 @ 100 lb.

    Chin-ups
    10 sets of 3 @ body weight (171 lb.) + 30 lb. @ 1:00

    Squats
    2 set of 5 @ 115 lb.
    4 sets of 5 @ 205 lb.

    Wide-grip overhand cable rows
    1 set of 10 @ 80
    1 set of 10 @ 90
    1 set of 10 @ 100

    Adductor machine
    2 set of 10 @ 160 lb.

    I think this was the first time I have been able to do 10 sets of chin-ups with 30 lb. It was definitely as heavy as I could handle today.
  7. Thursday September 20th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1450)
    1 x 300 (got in early)

    2 x 200 @ 2:45
    2 x 50 @ 1:00 choice
    2 x 150 @ 2:05
    2 x 50 @ 1:00 choice
    2 x 100 @ 1:20

    50 easy

    Set I (400 / 1850)
    3 x 100 @ 2:00 kick, descend
    100 easy

    Set II (300 / 2150)
    12 x 25 @ :30 streamline drills: 2 kick in streamline, 2 ??, 4 one-arm, 2 hesitation, 2 swim

    Set III (1700 / 3850)
    10 x 100 @ 1:30 pull with agility paddles and buoy, best average (went 1:04 on first, 1:06 & 1:07 on remainder)
    100 easy
    10 x 50 @ :45 pull with agility paddles and buoy, best average (went :32 & :33 on all)
    100 easy

    Set IV (1250 / 5100)
    5 x
    * 1 x 75 @ 1:00 free (went :49 - :51)
    * 1 x 50 @ :45 choice
    * 1 x 25 @ :25 choice
    * 100 active recovery

    ** 5100 yards **

    What a difference a day makes! I was feeling beat-up all day yesterday and seriously considered skipping practice this morning, but I decided I would go and just bail if I felt too bad. I got in early to stretch out a bit, which helped get me ready for Gary's typically fast-paced warm-up.

    The instructions for the drill set were to "feel" the streamline, so I took that to heart and really thought about my body position and the feel of the water on my hands and arms. This must have had the desired effect because I have never done a 1:04 in workout and my normal pace for 100s on 1:30 is about 1:13. I was going second in my lane, but I was leaving 10 seconds behind the leader and he is much faster than me so I don't think I got much of a draft. My leg cramped on the first 75 of the last set so I ended up using a pull buoy on most of them.

    Updated September 20th, 2012 at 04:00 PM by eric.carlson

    Categories
    Swim Workouts
  8. Wednesday September 19th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1050)
    3 x
    * 1 x 150 @ 2:05
    * 2 x 25 @ :25 back
    * 1 x 100 @ 1:25
    * 2 x 25 @ :30 breast

    Set I (500 / 1550)
    2 x
    * 4 x 25 @ :30 flutter kick
    * 2 x (3 x 25) @ :30 dolphin, back, breast

    Set II (500 / 2050)
    2 x
    * 4 x 50 @ :45 descend
    * 1 x 50 @ 1:00 fly, strong ("strong fly" is an oxymoron for me)

    Set III (1650 / 3700)
    100 easy

    1 x 200 @ 2:40 (went 2:24)
    1 x 100 @ 1:15

    1 x 200 @ 2:30 (went 2:26)
    1 x 100 @ 1:15

    1 x 200 @ 2:20 (went 2:32, left on 2:40)
    2 x 100 @ 1:20

    1 x 200 @ 2:10 (went 2:34, left on 2:40)
    2 x 100 @ 1:20

    1 x 100 fast (don't remember what I went, but it definitely wasn't fast)

    50 easy

    Set IV (700 / 4400)
    2 x
    * 1 x 125 @ 1:40, 1:45
    * 1 x 100 @ 1:20, 1:25
    * 1 x 75 @ 1:00, 1:05
    * 1 x 50 @ :40, -
    All pull with buoy and agility paddles

    ** 4400 yards **

    Most of the main set was so far beyond my capabilities I should have reworked the intervals immediately. I did not, though I am not sure why: hopeful?, stubborn?, stupid?. I think the 100s were supposed to be active recovery from the 200s, but I can just barely make 100s on 1:15 - on a good day - so I wasn't able to recover much. I made the intervals on the first two but really hit the wall on the third and struggled to just make it through the rest of the set.

    Updated September 19th, 2012 at 06:16 PM by eric.carlson

    Categories
    Swim Workouts
  9. Tuesday September 18th - PM Weights

    Kneeling cable crunch
    1 sets of 10 @ 90 lb.
    2 sets of 10 @ 100 lb.

    Dips
    1 set of 10 @ body weight (171 lb.)
    10 sets of 3 @ body weight + 45 lb. on 1:00

    Back Extensions
    3 sets of 10 @ 45 lb.
  10. Tuesday September 18th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1550)
    2 x 200 @ 2:45 free
    1 x 150 @ 3:00 kick
    4 x 50 @ :50 drill

    4 x 100 @ 1:30 free
    1 x 150 @ 3:00 kick
    4 x 50 @ :50 drill

    50 easy

    Set I (400 / 1950)
    4 x 25 @ :30 fly
    4 x 25 @ :30 back
    4 x 25 @ :40 breast
    4 x 25 @ :30 free
    Instructions were to "get your heard rate up before the main set"

    Set II (1800 / 3750)
    3 x
    * 4 x 100 odds last 25 fast @ 1:25, evens last 50 fast @ 1:30
    * 4 x 50 @ :55 choice

    Set III (1200 / 4950)
    16 x 75 @ 1:00 pull with buoy and agility paddles

    100 easy

    ** 5050 yards **

    I took yesterday off because I was tired and sore, and I slept well last night, but I couldn't tell this morning as I felt like crap for most of the workout. My triceps were incredibly tight and sore during warm-up, probably as sore as I have ever felt them - although I couldn't say why. I didn't feel much better on the 100s of the main set, a saw couple of 1:12s but mostly 1:13-1:14, despite having plenty of rest

    Updated September 19th, 2012 at 12:34 AM by eric.carlson

    Categories
    Swim Workouts
  11. Saturday September 15th - Traditional Birthday Swim

    At home with Susan.

    10 x 100 @ 1:30 gentle warm up

    10 x 100 @ 1:30 kick with fins, alternate dolphin and flutter

    10 x 100 @ 1:25 pull with buoy and agility paddles, maintain consistent pace (went 1:12 & 1:13)

    100 easy

    10 x 100 swim #1-4 @ 1:35, #5-7 @ 1:30, #8-9 @ 1:25, #10 @ 1:20 maintain consistent pace (went 1:12 - 1:14)

    10 x 50 @ :45 free
    5 x 50 @ :45 back
    5 x 50 @ :45 breast

    200 easy

    ** 5300 yards **

    My birthday was earlier in the week, but Susan and I did a traditional Masters birthday swim today: 100 yards for each year (plus one for good luck).
    Categories
    Swim Workouts
  12. Friday September 14th - PM Weights

    Power wheel roll outs
    2 sets of 10

    Chin-ups
    8 sets of 3 @ body weight (172 lb.) + 25 lb. @ 1:00
    These were fairly easy today, I should try another 5 lb. next time.

    Deadlift
    2 sets of 3 @ 115 lb.
    2 sets of 3 @ 135 lb.
    6 sets of 3 @ 185 lb.

    The last time I did deadlifts I had a twinge in my lower back that gave me a real scare. I used to have frequent back pain but haven't had any issues in at least 10 years so that "hey there, remember me?" feeling really got my attention and I dropped them from my rotation and decided that I should strengthen my core muscles before trying them again. I have been doing that for the last several of months so I decided to give them a try today with light weights. 115 lb. was easy, so I went to 135 and found that easy as well, so I went to 185 and finished the set with that. That was managable and easy to control so I could probably go higher, but I will stick with this weight for a while to make sure I don't overdo things.
  13. Friday September 14th - AM Swim

    At home with Susan.

    Warmup (900)
    1 x 400
    5 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim

    Set I (1500 / 2400)
    6 x 25 @ :40 underwater SDK with monofin
    6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :45 back flutter with fins
    6 x 25 @ :40 underwater SDK with fins

    Set II (1400 / 3800)
    8 x 25 @ :35, long breaststroke pullout and cruise to wall
    4 x 50 @ 1:00, drill IM order
    3 x 100 @ 1:45, IM swim with fins, gentle descend

    8 x 25 @ :40, no breath DPS free
    4 x 50 @ :50, 25 fist drill + 25 free
    3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns

    200 easy

    ** 4000 yards **

    I woke up tired this morning so I wrote a this drill-heavy workout.
    Categories
    Swim Workouts
  14. Thursday September 13th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1050)
    1 x 300 @ 4:30
    2 x 150 @ 2:00
    3 x 100 @ 1:40 25 drill + 75 swim
    2 x 50 @ 1:00 choice

    50 easy

    Set I (550 / 1600)
    6 x 75 @ 1:20 kick, build (I was just making this interval, so there wasn't a lot of "building" going on)

    100 easy

    Set II (1000 / 2600)
    6 x 150 @ 2:00 pull, odds breathe 5,7,5, evens cruise

    100 easy

    Set III (1000 / 3600)
    2 x
    * 2 x 25 @ :25 AFAP
    * 1 x 50 @ 1:10 recovery

    * 3 x 25 @ :25 AFAP
    * 1 x 75 @ 1:15 recovery

    * 4 x 25 @ :25 AFAP
    * 1 x 100 @ 2:00 recovery

    100 easy

    Set IV (1200 / 5000)
    5 x 100 @ 1:40 breathe every 5, concentrate on technique

    4 x 50 @ 1:00 25 drill + 25 stroke (went breast and back)

    4 x 50 @ :50 stroke (went two breast and two back)

    4 x 100 @ 1:40 IM (went 1:21 - 1:23)

    100 easy

    ** 5000 yards **

    I don't think I have ever tried to do 1:20 pace swimming during warm-up, but it definitely got the workout off to a brisk start!

    The main-main set really hurt. I think it was a combination my arms being tired from weights yesterday and the fact that I am not at all used to sprinting. I was doing 13s at first, then 14s and a few 15s - my arms felt like noodles by the end. This kind of set, very intense effort followed by something on a slow interval, is the perfect setup for leg and foot cramps. Knowing this, I tried really hard to stretch and massage my calves on the recovery swims and it mostly worked. One calf cramped on the very last AFAP 25, but it wasn't severe and I was able to finish.

    I used a pull buoy for 5 x 100s to let my calves relax. I tried to stretch out and concentrate on technique, and found that the more I relaxed and really thought about my stroke the faster I went. I wasn't trying to go fast, and I didn't, but I descended from 1:15 to 1:11 which is decent for me.
    Categories
    Swim Workouts
  15. Wednesday September 12th - PM Weights

    Chest fly
    2 sets of 12 @ 25 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Dips
    5 sets of 3 @ body weight (173 lb.) + 45 lb. on 1:00
    2 sets of 3 @ body weight + 55 lb. on 1:00
    3 sets of 3 @ body weight + 45 lb. on 1:00
    I was really struggling with +55 lb. so I went back to +45

    Lat pulldown
    2 sets of 10 @ 160 lb.

    Adductor machine
    2 set of 10 @ 160 lb.

    TRX Planks
    2 x
    * front 1:00
    * left side :45
    * right side :45
  16. Wednesday September 12th - AM Birthday Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1150)
    2 x
    * 2 x 150 @ 2:05
    * 2 x 75 @ ?? 25 drill + 25 swim + 25 drill
    * 2 x 50 @ 1:00 back

    50 easy

    Set I (550/ 1700)
    20 x 25 @ :30 kick 1-4 flutter, 5-8 IM order, 9-12 flutter, 13-16 IM order, 17-20 flutter
    50 easy

    Set II (2000/ 3700)
    2 x
    * 1 x 100 @ 1:30 70% (went 1:15, 1:14)
    * 3 x 100 @ 1:25 80% (went 1:12 .. 1:13)
    * 1 x 100 @ 1:15 90% (went 1:10, 1:09)
    * 2 x 25 @ :30 recovery

    * 2 x 75 @ 1:15 strong no-free IM
    * 2 x 25 @ :30 recovery

    * 2 x 50 @ :50 first 12.5 yards AFAP
    * 2 x 50 @ :50 last 12.5 yards AFAP
    * 2 x 25 @ :30 recovery

    Set III (600/ 4300)
    4 x 150 @ 2:05 pull #1 first 50 strong, #2 second 50 strong, #3 third 50 strong, #4 easy

    200 easy

    ** 4500 yards **

    I was surprised to see the Santa Clara pool set up for short course when I walked in this morning - the first time I have seen it this way since May. I guess summer is officially over .

    I only recently moved up to group 1 so this was the first time I have been with them short course and I wasn't sure which lane to swim in. There weren't very many people there for the beginning of warm-up and I didn't see anyone from the lane that I had been swimming in, so I made a guess and jumped in lane 6. It turns out that without knowing this moved me up to the 1:20 interval group, but this was good as I led the lane after warm-up and mostly stayed with the leader of the next lane over for the entire workout. It is funny - the last couple of workouts I have been thinking that I should move over a lane but I don't know most of the other swimmers or how fast they go so I probably wouldn't have moved on purpose for a while longer.

    I always drink water or electrolyte mix throughout workout, but this morning I had several cups of water just after getting up (about a 1.5 hours before practice) and several more just before practice started. My right calf started twitching after the first round through the main set so I used a pull buoy for the second set of 100s and didn't cramp until the last lap of the last 100, and it wasn't bad enough to make me stop or even slow down much. I stretched it out on the recovery 25s and made it through the rest of the set without the pull buoy and without cramps. I don't know if the extra hydration helped or not, but I am going to keep this up to see if it makes a difference.

    Updated September 12th, 2012 at 04:34 PM by eric.carlson

    Categories
    Swim Workouts
  17. Tuesday September 11 - PM Weights

    I had planned to swim today, but my schedule got out of whack when my car unexpectedly decided that it needed to spend the day in the shop. I found 30 minutes in the evening for a quick gym workout and got in this set.

    Chest fly
    2 sets of 12 @ 25 lb.

    DB chest press
    2 sets of 12 @ 35 lb.

    Reverse fly
    2 sets of 12 @ 15 lb.

    Chin-ups
    10 sets of 3 @ body weight (172 lb.) + 25 lb. @ 1:00

    Kneeling cable crunch
    2 sets of 10 @ 100 lb.

    Back Extensions
    2 sets of 10 @ 45 lb.
  18. Monday September 10th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1200)
    8 x 150 @ ?? odds free, evens 50 stroke + 50 drill + 50 free

    Set I (700 / 1900)
    10 x 50 @ 1:15 kick, 1-3 25 dolphin + 25 flutter, 4-6 25 back + 25 flutter, 7-9 25 breast + 25 flutter, 10 AFAP choice (went breast)
    2 x 100 @ 1:45 easy

    Set II (1600 / 3500)
    2 x
    * 2 x 50 @ 1:00
    * 1 x 50 @ :50
    * 1 x 50 @ :40
    * 2 x 100 @ 1:45 recovery
    * 4 x 50 @ :45
    * 2 x 100 @ 1:45 recovery

    Set III (1100/ 4600)
    All pulling with buoy and agility paddles
    1 x 400 @ 6:00 strong
    1 x 200 @ 3:00 strong
    1 x 100 @ 1:45 recovery
    1 x 200 @ 3:00 strong
    1 x 100 @ 1:30 strong
    1 x 100 @ 1:45 recovery

    ** 4600 meters **

    I didn't think I would be able to make the 50s on :40 but I surprised myself. My calves were threatening to cramp by half way through the main set so I used a pull buoy for some of it, which kept them from seizing up.

    Pulling at 1:30 interval, especially at the end of workout, is right at my limit so "strong" meant "make the interval". Which I did, if just barely by the end.
    Categories
    Swim Workouts
  19. Saturday Sept 8th - AM Swim

    Warm-up (1400)
    2 x 200
    3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    4 x 50 @ 1:00, 25 fist drill + 25 swim
    3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    4 x 50 @ :50, descend

    Set I (2400 / 3800)
    Based on a set in Water Rat's August 30, 2012 workout, with seriously modified intervals of course .

    1 x 100 @1:50
    2 x 100 @1:45
    3 x 100 @1:30

    1 x 100 @1:50
    2 x 100 @1:40
    3 x 100 @1:25

    1 x 100 @1:50
    2 x 100 @1:35
    3 x 100 @1:20

    1 x 100 @1:50
    2 x 100 @1:30
    3 x 100 @1:15

    Set II (1200 / 5000)
    6 x 50 @ 1:15 underwater dolphin w/fins, :10 rest at the 50
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull

    Set III (400 / 5400)
    2 x 200 @ 2:50 pull, cool down

    ** 5400 yards **

    Not sure how I though doing weights immediately before swimming would would affect my swimming, but it certainly didn't make me faster. My arms were extremely tight and fatigued during warm-up, but they relaxed by the main set. I was feeling the calf muscle twitches that often precede cramps on the first set of 100s, so I used a pull buoy for most of the rest of the set.

    I originally planned to do the last 3 100s to 1:20 but I managed that fairly easily earlier in the week so I decided to try them on 1:15 even though I don't think I have ever done 100s on 1:15 as an adult. I decided to try to do all 24 100s at the same pace, and I went between 1:12 and 1:14 for all but the 2nd 100 at 1:20, where I finally cramped up and only swam a 75.

    The kicking was also tough. Both of my calves and feet cramped when kicking with the monofin, so I wasn't able to finish the set.

    I wrote a workout of 6000 yards, but my arms were completely gone by the pulling set so I hung it up at 5400.

    I don't think I will plan to do weights before a long workout again any time soon
    Categories
    Swim Workouts
  20. Saturday Sept 8th - AM Weights

    Squats
    2 set of 5 @ 115 lb.
    4 sets of 5 @ 205 lb.

    Dips
    3 sets of 5 @ body weight (172 lb.)
    4 sets of 5 @ body weight + 25 lb.

    Kneeling cable crunch
    2 sets of 10 @ 100 lb.

    I decided to try doing weights immediately before swimming today. I planned a tough swim workout so I only did an abbreviated set of exercises.
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