Katia J Hoberman

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..