200 w/u 5x100 as 50 kick/50 swim choice on all kick 4x200 pull bilateral breathing, tight turns, strong dolphins off wall 16x 25s IM order kick/swim/drill/swim x4 100 easy free 12x50s easy/hard by 25's. Roll through all strokes 8x25s breast pull with buoy 6x25s breast kick arms out front 4x25's breast stroke 100 cool
500w/u 10x50's kickset, free,back,breast,fly,otter 100 easy 8x25's breaststroke,strong kick,high hips 8x25's fly,long strokes,strong streamline just below surface 100 easy 8x25'sFly,strong arms,strong dolphin,strong streamline 8x100's pull,strong pull,legs up,press chest,long strokes,tight turns,strong dolphin off wall
We COOGs had a great time at the Woodlands meet! I was in 5 events, 50 free, 50 breaststroke,3 relay's oh!!! So much fun! Our coaches were so happy and proud! today's swim 300 w/u 10x50's kick set drill, breast,fly 8x100's pull, work the arms,bilateral breathing,power turns off wall dolphin 4x25's breaststroke 4x25's fly 4x25's breaststroke 4x25's fly 4x25's breaststroke 4x25's fly 200 cool
400 W/u 6 100's pull, long strong arms,bilateral breathing, tight turns,dolphin off wall 4x25's dolphin 4x25'single arm fly 100 east free 4x25's fly100 easy 8x75's kick w/o board 300 easy trying so hard to get my fly smooth! Incredibly tough.
what a great weekend! No rain!! And was able to put in some good swim time Saturday afternoon!! 500 easy free 8 75's kick w/o board, 4&8 max effort 6 100 pull, tight turns,dolphin off wall 12 50's swim drill all strokes,free,back,breast,fly 6 50's free hard 500 easy
Strength Deadlift 135#x6. 1st set. 145#x3. 2nd set single arm row 45#x10. 1st and 2nd set Bridge drag (sandbag) 20#x20. 1st and 2nd set kneeling rollout 10x. 1st and 2nd set assisted pull up x8. 1st set, 5 2nd set waiter carry30#x20 yrds 1st and 2nd set back Sqt 80#x6 1st and 2nd set overhead press 60#x4 1st and 2nd set Swim 500 w/u 8x75's kick w/o board,4 and 8 MAX efforts 6x 100's pull, bilateral breathing,tight turns,power off wall 12x50's drill/swim 25's work all strokes free,back,breast,fly 6x50's free hard effort 300 cool
500 w/u 8x75's kick w/o board#4,8 MAX effort 600 pull, long hard strokes, bilateral breathing 12x50's drill swimx25 working all strokes,free,back,breast,fly 6x50's free hard effort fast 300 easy total 2900scy
400 w/u 5 100 pull buoy, bilateral breathing, huge pull, long arms 100 easy backstroke 10 50's - 25 overkick free- 25 breaststroke, underwater dolphin starts 100 easy free 10 25's single arm fly 10 25's breaststroke 10 25's backstroke, streamline dolphin back starts 200 cool total 2550
I'm so happy! I just entered my yardage on my FLOG and yesterday I killed myself trying to get some good distance to total out the week. It's a short swim week for me as I have family staying over this weekend from San Antonio and have to "host"🙃 meaning short swim week for me. friday swim 1250 w/u 10 50's mix kick 6 25's single arm fly 6 100 pull bout bilateral breathing 6 25's breaststroke 1250 mod fast pace free total 3900😅🏊🏼💦🏊🏼💦
Okee doke, already wrote my blog and it did it go through🙃 I can't wait till next week! I get my new phase w/o, not really so much a fan of the power phase. Plus with my trainer and coach both gone for the holidays all this gets kinda lonely, not hearing any input, or my coach telling " one more one more". I do see and feel myself getting better and stronger, just want to hear it from my superiors!!😆😅 Power Snatch 25# fast 2 sets Swing 35# fast 2 sets lundge jump fast 2 sets Spd skiers fast 2 sets slam MB 15# fast 2 sets tuck jumps fast 2 sets Asst pulls slow 2 sets push ups slow 2 sets goblet sqts 30# slow 2 sets Swim 400 w/u 10 50's mix kick 10 50's Mix kick fast 6 100's pull bouy 6 25's breaststroke 400 free mod fast pace
The past 2 weeks I had been doing both my dry land and swim workouts the same day, sometimes doubling my swims. im finding my muscles (not so much joints) are tighter and achier. I hydrate and fuel enough I believe, perhaps it's my position on certain strokes and or kicks in the pool, or could be my body adapting to the new weights of the power phase I'm currently doing with Rittersp. Anywho, I lightened up on my workout, alternating them and feeling better. I've always been hard on my self as some of us are our own worst critics😬😆😇 swim 450 easy warm up, bilateral breathing, tight turns off the wall 10 50's mixed kicks 6 25's one arm fly 10 50's mixed kicks 6 25's breaststroke 6 100 pull bouy, bilateral breathing, catch up, pull, easy 6 100's mod pace, tight core, shoulder to ear, long reach,pull, finger tips down anchor pull, complete stroke, flutter kick small and tight, imagining swimming, making a tunnel!!😆😆 crazy!.. Huh!! 2,950scy indoor pool.. Short swim for me..
Power phase Snatch 25# fast 2 sets Swing KB 35# fast 2 set Lunge jmp fast 2 sets Spd Skiers fast 2 sets Slam MB 16# fast 2sets Tuck jmp fast 2 sets Asst pull ups slow 2 sets push ups 12 slow 2 sets Goblet sqts 30# slow 2 sets rest 30 min Swim scy 350 mod pace warm up, tight turns, dolphin off wall 10 50's kick sets 6 25's fly single arm alternate 6 100 pull bouy, catch up, pull drill 6 25's breaststroke 6 150's bi lateral breathing, pull, tight turns, dolphin off wall pretty much a jelly fish now, need rest for tomorrow is another swim day. Also getting ready for the Gulf Masters Swimming Challange!! Got to work on getting those yards in!!
500 easy, catch up, pull, tight turns, working on dolphin off wall 10 50's mix kick sets, free,back,breast,dolphin,otter 300 mod fast pace, bouy, alternate breathing sides 10 50's mix kick sets 10 25's breaststroke 10 25's fly, one arm alternate 10 25's otter 900 easy, catch up, pull, tight turns, dolphin off wall. great swim!!
Snatch 25# fast Swing kb 35# fast Lunge jump fast Spd skiers 10x fast Slam 16# med ball fast Tuck jump fast Asst pull up 12x slow Push ups 12 slow Goblet sqt 30# slow swim 450 catch up pull, tight turns, dolphin off wall 20 50's mix kick set free, back,breast,dolphin, otter 12 25's caterpillar 6 100's catch up, pull, alternate side breathing 6 25's breaststroke 6 25's otter. My swim coach is out of town for the holidays, I really feel I need a change of pase, this workout is becoming effortless unless I shorten the times, but then again I feel the technique may begin to weaken. Also wish I had someone to do these swim workouts with!!
Deadlift 135, 2nd crtct 145# Swing KB 35# 20x 2 circuits fast Asst pull ups 10x 2 crcts spd skiers 6x 2 crcts fast Bridge drag 20# 20x 2 crcts kneeling side throw 16# 2 crcts fast Back Sqt 80# 2crcts Sqt jump fast OH press 60# 2 crcts Push Prs 30# fast Swim 450 warm up 10 50's mix kick,free, back, breast, dolphin,otter 6 25's caterpillar 6 100's catch up, pull, tight turns, power off wall 6 25's breaststroke 6 25's otter 350 easy cool
Warm up easy 450 10 25's kick sets, free, back,breast,dolphin,otter. 6 25's dolphin 6 150's catch up,pull 6 25's breaststroke 6 25's otter 450 mod pace, strong off the wall. did this set 2x 5,000 yes total.
Deadlifts 135# 6, 145#3 2 circuits KB swng fast35# 20 2 crcts Asst pull up 10 2 crcts Spd ski fast 6 2 crcts Brdg drg 20# 2 crcts Knl sad thr fast 16#5 2 crcts Bk Sqt 80#5 2 crts Sqt jmp 5 fast 2crts OH Prs 60#4 2crts Psh press fast30#2 crcts. REST......... Swim🏊🏼💦🏊🏼💦 Long 500 easy 4;25's Otter 4;25's back easy 4;25's caterpillar 8;50's kick mix kick sets 2;400 cool I can't thank my my personal trainer Chris Ritter enough for all my progress. His excellent guidance has made me become a stronger swimmer! And my personal coach Corrie UH COOG's for helping me with percition, giving me great direction and confidence to face up coming competitions!!
Its been months since last post, nevertheless still going strong with Chris Ritter strength training. DL's like 165#, back sqts 95# and over head press55# amongst other crazy looking faces exercise with strenuous pushes and pulls. What a difference in my swimming the w/o's have made. In the mid of my swim workouts at about after 2000m (variety sets) its as if my body is a speed boat on top the water!! amazing.. I'm sure its all in my head!! and for me that's ok.. I just love to swim!! Here in Houston the weather is great and the outdoor pools (not all) have finally opened up!! Totally could use some sun!! I've been teaching adults to swim (I'm ALTS Inst.) and am loving every moment of it. Feels great to help people achieve their goals learning to swim and feeling more confident in the pool!!
While still trying to strength train and swim, my back is somewhat kinda letting up.. Last week I had helped my brother move into his new home and I had felt just fine afterward. Well, so I thought. Monday August 31st I woke up feeling a little sore and started my day as usual, dog walkies, work, and in the evening went to do my dryland w/o. It was then when I realized as I was picking up the 145#bar for deadlift that I had pulled something in my mid upper back. My masseuse says its the Latissimus Dorsi muscle. I continued my strength with slight pain, stepped into the Jacuzzi for a short while and went for my massage. Tuesday took it easy. Wednesday had my dryland strength and sent the video to Chris (my trainer) and he also told me to take some time off. I can't.. but I am working around that part of my back. I feel I am almost at the top of my game and don't want to loose progress.. I will dryland today with the exception of certain exercises Chris told me I could do and not do the exercises that would aggravate that part of my back .. I feel ok today, and will w/o with caution.. Thursday swim; 200 extremely easy 1650 free with pull buoy : (
Wish I had more time post.. I enjoy exploring through the usms site, I feel more connected to what I love to do the most in life. I've been researching looking for a person swim coach that can get me in gear to compete spring season 2016. My coach referred me to a one on one coach but, only offers 2 sessions a month ($300) with 4 additional individual w/o.. may as well just stay with the large group I currently swim with.. my work schedule is what keeps me from meeting with my coach and his w/o sessions.. I'll figure something out!! On the other hand my strength training is going well. And I can most definitely feel the power of my strength in the pool, just wish I knew how to utilize every ounce of energy and strength simultaneously.. Strenght; Deadlifts 145#8x2sets slow Swing KB 30#12x2sets FAST Asst Pull ups 10x2sets slow Slam MedBall 15#6x2sets FAST Back Sqt Barbell 55#6x2sets slow Sqt Jump 5x2sets FAST Overhead Press Barbell 45#5x2sets slow Push Press 20#5x2sets FAST Half Turkish getup 10#3x2sets slow Kneeling sidethrow Medball 15#5x2sets FAST Still swimming strong and coach tells me I'm ready for competition.. I need more training..
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