Feeling better from accident! Getting stronger in pool🏊🏼*♀️💦😊 500 w/u 200 kick w board 200 pull 200 pull 8x25 dolphin odds, Fly even. 8x25 back streamline odd, full stroke even. 8x25 breast kick odd, full stroke even. 8x25 free kick odd, full stroke even 100 cool.
100 w/u 2x100 Pull 100 kick Free 100 kick back streamline 100 kick breast 100 kick dolphin 2x100 Pull 100 kick Free 100 kick Back 100 kick Breast 100 kick Dolphin 4x 25 Fly 4x25 Backstroke 4x 25 Breaststroke 4x25 Free 100 easy.
Deadlift #115x8. X2 Single arm row #40#x5. X2 Bridge drag sandbag #30x10. X2 Kneeling rollout SB x6. X2 Pull ups with band x5. X2 Waiter Carry KB #25x20 yrds. X2 Back Sqt #55x10. X2 Overhead press #50#x6. X2.
Over the holidays December 22nd, changed my life but I’m getting better. And getting stronger with the help of IronMan clinic PT. One of those typical car collisions we hear about, a person on their cell phone (at least she admitted to the police) and not paying attention to driving. I was rear ended from full force, my neck, spine and lower back took a beating. Torn and pulled ligaments but thankfully nothing broken, although kinda feels like it. My neurologist Dr Joseph Cochran has cleared me to start weights to get my strength back along with some light swims, just 200-400 only. CT and MRI look great now. Chris Ritter is my trainer and has been for the past 3 years. He did a phenomenal job getting me strong again after my kidney surgery in November and I have full confidence he’ll get me strong again from this car accident injury. First workout was lighter from today’s but it still felt great! Deadlift #115x6both sets Single arm row #35x6 both sets Bridge drag sand bag #30x8 both sets Kneeling rollout MB x5 w 5sec hold on end both sets Pull ups w band x 5 both sets Waiter Carry #25x 20 yards both sets Back Squats #55x8 both sets Overhead press #45x6, #50x4 Im hoping to be back in the pool this week! Just worried about my neck, my doc cleared me but I’m still kinda scared. I’ll take it easy👌🏼
Snatch 25#x4, 25#x4 FAST Swing KB 40#x15, 40#x12 FAST Lunge Jump x4, x4Fast 2 min rest Speed Skiers bandx10, x10 FAST Slam MB 25#x6,25#x6 FAST Tuck Jump x5, x5 FAST 2 min rest Pull ups x8, x8 SLOW Push ups x12, x12 SLOW Goblet Squat KB 35#x20, 35#x20 3 Hours later Swim 500 w/u 4x100 kick set Streamline free streamline back breast kick dolphin 2x200 pull 4x100 kickset Streamline free streamline back breast kick dolphin 2x200 pull 4x100 IM drill Fly; odds dolphin, even Full stroke Backstroke; odds kick, even full stroke Breaststroke; odds kick even full stroke Free; odds kick, even fullstroke rest 4x100 IM drill Fly; odd dolphin, even Full stroke Backstroke; odds kick, even full stroke Breaststroke; odds kick, even full stroke Free; odd kick, even full stroke
I’d so rather be in pool than the gym any day! what a beautiful day is was here in Houston! long swim tomorrow and I can’t wait to be where I belong 🏊🏼*♀️💦🏊🏼*♀️💦🏊🏼*♀️💦💕 Deadlift 135#x10, 145#x6 Slow Swing KB 40#x 12, 40#x12 Fast Pull up w band x8, x8 Slow Speed skiers x6, x6 Fast Bridge Drag sand bag 35#x16, 35#x16 Slow Speed Skiers x6, x6 Fast Back Sqt 60#x10, 65#x6 Slow Sqt Jump x6, x6 Fast Overhead press 55#x8,60x4 Slow Push press 25#x4, 25#x4.
Stretch/function: Shoulder Mobilty double jointed ball Lat Stretch Seated Wall Angel Hip Circuits CookSqts Single Leg Sit Down Strength & Power Deadlift 135#x10, 145#x5 SLOW Swing KB 40#x 12, 40#x12 FAST Pull Up Band x8, x8 SLOW Speed Skiers x6, x6 FAST Bridge Drag Sand Bag 35#x 12, x12 SLOW Speed Skiers x6, x6 FAST Back Sqt 60#x10, 65#x5 SLOW Sqt Jump x5, x5 FAST Overhead Press 55#x8, 60#x4 SLOW Push Press 25#x4, 25#x4.
Strength Deadlift 135#x10, 145#x4 Swing KB 35#x20, 2x Pull ups x7, x6 Speed skiers x6, 2x Bridge drag sand bag 30#x24, 2x Back Sqt 60#x10, 65#x5 Sqt Jumpx5, 2x Overhead press 50#x10, 55#x6 Push press 25#x4, x2 Later swim 500 w/u 400 Kickset Free streamline Back streamline Breast kick Dolphin 200 pull 400 IM drill Fly odd, Dolphin even Backstroke odd Backstreamline even Breaststroke odd kick even Freestyle odd streamline kick even 100 cool
800 w/u 400 kick set Free streamline Back streamline Breast Dolphin streamline rest 30 sec. 400 kick set Free streamline Back streamline Breast Dolphin streamline 2x 200 Pull 200 Fly; odds kick even full stroke 200 Backstroke; odds kick even full stroke 200 Breaststroke; odds kick even full stroke 200 Freestyle; odds kick even full stroke rest 2min 200 Fly; odds kick even full stroke 200 Backstroke; odds kick even full stroke 200 Breaststroke; odds kick, even full stroke 200 Freestyle; odds kick even full stroke rest 2min 2x200 pull 100 cool
Deadlift 135#x10, 2nd set 145#x4 Slow Swing KB 35#x20, 2nd set same Fast Pull up w band x7, 2nd set x6 Slow Speed Skiers x6, 2nd set same Fast Bridge Drag sand bag 30# 24, 2nd set same Slow Back Sqt 60#x10, 2nd set 65#x5 Slow Sqt Jump x5, 2nd set same Fast Overhead Press 50#x10, 2nd set 55#x6 Slow Push Press 25#x4, 2nd set same Fast rest 30 min Swim 500 Free long reach good body stretch rest 30sec 500 Free long reach, good stretch, lengthen legs to other end of pool stretching body, good relax breathing, pressing chest, gliding through water.
600 w/u 8x25’s Fly 200 Pull 8x25’s Fly 100 cool late start, pool closed. Glad to get something in!
1000 w/u 200 streamline kick 200 streamline back kick 200 breast kick 200 dolphin 2x200 pull 2x200 pull 200 streamline kick 200 streamline back kick 200 breast kick 200 dolphin 2x200 pull 200 Butterfly as 50 kick 50 fly 200 backstroke as 50 streamline kick 50 backstroke 200 breaststroke as 50 kick 50 breaststroke 200 Freestyle as 50 streamline kick 50 Freestyle 200 cool
I’m feeling the progression of my body allowing me to strength train in the mornings, work in the afternoons and get an evening swim in! 500 w/u 100 kick set free 100 kick back 100 kick breast 100 dolphin 2x200 pull 100 kickset free 100 kick back 100 kick breast 100 dolphin 2x200 pull 100 Fly, as 50 kick 50 butterfly 100 Backstroke as 50 kick 50 backstroke 100 Breaststroke as 50 kick 50 breaststroke 100 Freestyle as 50 kick 50 Freestyle 100 Fly as 50 kick 50 Butterfly 100 Backstroke as 50 kick 50 Backstroke 100 Breaststroke as 50 kick 50 Breaststroke 100 Freestyle as 50 kick 50 Freestyle 2900 SCY
Deadlift;125#x10. Second set; 135#x8 Single Arm row; 40#x10. Second set 45#x5 Bridge drag sand bag 30#x18. Second set same Kneeling roll out wheel;x5, second set same Pull ups w band;x6. Second set same Waiter Carry KB 30#x 20yrds. Second set same Back Sqt;55#x10. Second set60#x6 Over Head press;45#x10. Second set 50#x8
I simpley can’t thank Chris Ritter enough for helping me get back on track. He has been my trainer for a couple years and has been there for me through tough times ie.. family crisis, emergency surgery, and unpredictable weather fatalities. I’ve had trainers in the past but Chris is one of a kind. With his passion and dedication to help athletes and myself reach our goals to become stronger has made me have more belief in myself. It’s like when unexpected things in life happen he has helped me become strong again, fast again, and smooth and efficient in my strokes. I’m almost 100% again in my strength and I’m definitely swimming strong!! Thanks Chris.. Although you may not ever see this blog!! LOL💪🏼🏊🏼*♀️💦
600 w/u 100 Free kick 100 back kick 100 breast kick 100 dolphin 100 free kick 100 back kick 100 breast kick 100 dolphin 2x200 pull 100 Free kick 100 back kick 100 breast kick 100 dolphin 100 free kick 100 back 100 breast kick 100 dolphin 2x200 pull 100 easy 1600 IM’s As 50’s kick, 50’s hard full strokes First set; Fly, Backstroke, breaststroke then Freestyle.
Working on getting strong (from surgery on kidney) and building my strength back up with weights hoping to be strong again soon in the pool. We have a meet coming up late November I’m hoping to be strong and fast enough to be in. Deadlift 125#x8 Single arm row 40#x6 Bridge Drag Sand Bag 30#x10 Kneeling rollout wheel x5 pull ups x6 Waiter carry KB 25#x20yrds Back Sqt 55#x8 Overhead Press 45#x5 2nd set Deadfift 135#x5 Single arm row 40#x6 Bridge Drag Sans Bag 30#x kneeling rollout wheel x5 Pullups x6 Waiter Carry KB 25#x20yrds Back Sqt 55#x8 Overhead Press 50#x5
500 w/u nice and easy, long and smooth 100 Free kick 100 back kick 100 breast kick 100 dolphin 2x200 pull 100 free kick 100 back kick 100 breast kick 100 dolphin 2x200 pull 100 Free kick 100 back kick 100 breast kick 100 dolphin 2x200 pull 100 each 16x25’s IM’s x4 First set of 4 Fly, then Backstroke, Breaststroke, last 4x25’s Free. 200 easy
Back in home after flood!💆🏻 Doing well after emergency kidney surgery 😥 My goodness I’m looking forward to a nice up coming season!! My swim workouts are no where near where I’d like them to be but I’m trying to be patient with myself. 400 w/u 100 free kick 100 back kick 100 breast kick 100 dolphin rest 2x200 pull 50 free kick 50 back kick 50 breast kick 50 dolphin 2x200 pull rest 100 fly 100 backstroke 100 breaststroke 100 free (4x100’s’) IM’s (1600) 300 cool
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
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