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Swim Workouts

  1. Breathing pattern

    Swimming saturday was great!! I had the entire pool to myself, which made it so much easier to focus on my breathing pattern. I'm working on breathing every 3rd stroke alternating right and left. Last week worked with a kick board to get familiar with the feel of breathing on my left, worked well. Also working with pull buoy and able to comfortably swim 1000m scy with new breathing pattern😊🏊🏼 .. It has taken some time off my swims!!
    800 w/u
    8;50 kick build,30 sec rest
    100 easy 2:00 rest
    1000 pull buoy
    200 cool
    Swim Workouts
  2. Strength train

    Great strength this week, 8/10,8/12,& 8/14

    Deadlifts 135#10x2rps
    S/A row 35#15x2rps
    Knl r/o 10x wheel
    w/carry 30#20yds 2rps
    Astd pull up 8x2rps
    ktl/sqt 40#12x2rps
    k/chs/prs 40#15x2rps

    had a great 90 min massage later that day and fell asleep during session.. My body has changed so much in the past 7 month. a significant time in yards/length of pool has also decreased. My training with RITTERSP has improved my swimming, each stroke is stronger in reach, catch and pull, and kicking is stronger from core, hips thighs with relaxed ankles.. great range of motion..
    Swim Workouts
  3. Breathing

    WOW!! mega hot here in Houston☀️My labs only wanted to do one round of walkies today🐺!! Can't blame them, even though there's a large pond for them to jump in and cool off!!
    Excellent swim yesterday! I thought I'd change things up a bit. I normally breathe one side and wanted to work on breathing every 3rd stroke.
    1650 w/u
    300 kick
    100 easy
    300 odds left side,evens right side stroke w/ kick board,
    focus on glide /stability.
    1600 pull buoy, breathing every 3rd stroke, familiarizing new breathing pattern and alternating right and left!!
    200 cool
    Felt AWESOME!!
    will be ready for Coach O when he's back from vacation!
    Swim Workouts
  4. Jackson hole and Breckenridge

    Last entry about 2mo ago.. Summer is the busiest time of year for me at work.. vacationed in Jackson hole from July 10th to the 18th. Flew back to Houston, rested 3 days and then drove to Breckenridge(15hrs) with my brother, niece and nephew July22nd to the 30th. What a long time out of the pool.. thought my skin was going to dry out from being out of the water so long.
    My strength training with Chris Ritter is going on strong. Although was away from the weights my body is moving forward quickly.. I'm ever so happy about that, thought it would take more time to get back in it!! My coach is on vacation so I'm looking up swim workouts on some of the other post.. not that I can do them all at the same time but the ambition definitely lives in me.. Wish I could be at summer nats this year.. but look forward to building myself back up for spring nats/summer nats 2016..
    swimming everyday always start with 1650w/u, 1000 intervals & Sprints
    Strength Mondays, Wed, and Fridays.. Great to be back in it!!
  5. Stronger swim

    It's been 5 months now since I've been training with Chris Ritter and oh what a challenge it's been. My swimming has improved with the strength traing and the power sets I've routinely performed. As I reach long and far in the beginning of the catch I feel the muscle groups in my shoulders and arms begin to engage, feeling the power of the catch,pull and the finish, understanding the importance of the Pull-Ups and Kneeling s/a Press. My core engages as I control my breathing through each stroke and flutter kick, at which my calf muscles, hamstrings and glutes engage propelling me through the water, I feel the importance of the Goblets Squats and Deadlifts. It all seems to be coming together. My strength traing has increased in both weights and reps and I'm seeing and feeling the progress. My coach and Chris are getting me ready for upcoming competitions telling me I'm doing great. I feel I need to be stronger and I tell coach and Chris, "I'll give it my all"!!
  6. Tuesday evening swim workout team COOGS

    600 warmup
    8x50 neg split
    8x50 build odd, easy even 10sec rest
    8x50 fast kick easy strokes, 10 sec rest each 50
    200 cool

    The water was quite chilly as I started my evening swim.. The outdoor pool at the J has no heater. but as I began to swim my body quickly warmed up..
    After a rigorous swim workout, my arms felt as if theyre going to fall off.. came home and inhaled a chicken salad and still a little hungry.. going to crash and sleep soundly tonight..
    Swim Workouts
  7. Working hard, Swimming hard and Strenght training seriously

    Ok, so its been about 3 weeks since my last entry. A lot has gone on since in that time period. First I'd like to say congratulations to all the swimmers who were at the San Antonio US Masters Nats! I was there as a volunteer and wanted to experience what it would be like to be in such an I thought intimidating crowd.. not it all!! I had a great time meeting swimmers and working with the volunteers who love the swimming just as I. If Im able to get my times up I'd like to sign up for summer nats... fat chance!!LOL!! but I do have hope!! till then lots of swimming with coach Greg/team COOGS and training with Chris Ritter, which I had the opportunity and privilege of meeting!!

    Training Sunday;

    Deadlift 125#10x 2 sets
    Swing kettle bell 30#10xFAST 2 sets
    Assist Pull ups 10x 2 sets
    Slam Med Ball 15# 6X FAST 2 sets
    Goblet Squat Kettle Bell 30#15x 2 sets
    Squat Jump 5x FAST 2 sets
    Kneeling Single Arm press 20# 8x 2sets
    Push Press (jumping) 15# 5xFAST 2sets
    Core Push cable 50#5x2sets
    Kneeling side throw Med Ball 15#5xFAST 2 sets

    Swimming Monday evening SCY
    1000 mod pace
    300 Back mod/fast pace
    200 cool
    1000 pull buoy mod/fast pace
    200 cool
    300 fast pace
    200 cool

    This evening Tuesday swimming with team..yikes!! Coach has no mercy LOL
  8. Saturday Strenght train/ Sunday swim

    Friday was a nice restful day and also enjoyed a great 90 minute massage, pretty much fell asleep through the majority of it. Totally needed it bc of the Thursday swim that whipped me out!!LOL!! And as for Saturdays strength train session.. well..

    Deadlifts 125#8x2sets
    Single arm row 30#8x2sets
    Kneeling rollout 12x2sets
    Waiter Carry 20#, 20 yd 2sets
    Pull ups 10x 2 sets
    Coblet squat 30#12x2sets
    Kneeling single arm press 20#8x2sets
    Knelling chest press cable 25#8x2sets

    Sunday swim pretty much stretched everything out with distance laps.

    1800 scy free mod/fast pace focus on stretching lats and reaching far in front of
    finger tips and hands, catch and pull through, elbows out, soft entry..
    200 kick easy
    1000 pull buoy focus on rotation, had my eyes closed barely peeking to make sure I
    was staying in alignment.. very relaxing and wonderful stretch through out
    long body, keeping back aligned as well.. total zen!!
  9. Evening workout swim.. Whew!

    So, just as I think I'm getting my strength and endurance up and concurred both my trainer and coach up my workouts and I'm whipped out.. thinking.. " I can't do this!" but they're both at different times of course telling me I'm doing well, therefore they're just making the workouts more challenging. I keep telling myself its worth it and rewarding, even healthy for me. And so, I'll keep doing my best and giving it everything I've got!!

    Evening w/o scy swim team:
    600 free w/u easy
    8;50 free neg split
    200 free easy
    8/25 kick neg split
    100 free easy
    4;75 build
    100 free easy
    8;50 free w/ pull buoy and paddles
    200 free easy cool down

    After last nights swim workout, went home inhaled a chx salad, barely had the strength to wash off chlorine and dry my hair and passed out! Saturday, strength train. I need to stay focused, there are 2 LCM swim meets I'd like to compete in.. I have till June 21 for the first race... pretty nervous about.. : /
    Swim Workouts
  10. Swim distance

    Good morning!☀️
    I'm looking forward to a "back to my schedule" week! Last week was a bit tough trying to manage time for work, swimming,strength training and cooking in the wee hours for Passover Seder, and getting to San Antonio Friday morning to meet up with family, unloading food and duff bags. Whew!! What a crazy Wednesday-Saturday!! Sunday was great as I headed to the pool at ERJCC! What a great swim 🏊 and got some distance in!! Today (evening) strength training!.. Rittersp kicking my butt!! But it's totally worth the outcome!!

    300 w/u
    800 free mod/fast pace
    350 back mod/fast pace
    1125 pull fast
    400 cool down easy free
    Swim Workouts
  11. Relaxing swim

    What a nice Sunday all day today! Was hoping to swim in the outdoor pool but not open just yet 😢
    I decided to do a mod/easy pace swim today 🏊since coach will more than likely work us out hard tomorrow..

    500 w/u
    4/100 builds
    400 back
    400 pull bouy
    500 easy free
    Swim Workouts
  12. Turesday Evening swim with team

    I had a nice chilly swim this evening 7:00-8:30p it was like 38* outside at Merfish/JCC outdoor pool. Coach worked us out and kept us moving. Came home and inhaled a salad and grilled chicken wishing it was a hamburger or pizza.. I wish!!..

    400 w/u smooth ez free
    16x25 odds focus on reach and pull, evens sprint
    4x100 build
    8x25 kick
    8x25 right arm only free
    8x25 left arm only free
    100 back
    100 cool down
    Swim Workouts
  13. Swim and Dryland

    Haven't posted in a while, getting behind on some things, but still strength training and swimming!!

    strength Thursday 2/12
    Shoulder Mobility
    Wind up stretch
    Hip Circuits
    Cook Squats
    Single leg Sit Down

    Deadlifts 95#5x2reps
    Opposite Bridge 12 movements 2 reps
    Batwing 25#5x2reps
    Waiter Carry15#20yds,2 reps
    Seated Pull Up TRX8x
    Goblet Squat 25#6x2reps
    Core Push Cable 40#6x2reps

    Swim 2/14
    1025 ez focus on long reach,riding hips
    400 back focus on hip rotation and shoulder surfacing first before
    1000 pull bouy focus on finger tips entry, forearm paddle, high
    High elbows
    800 fast/mod pace, alternating odds fast, evens mod pace
    125 cool down


    was extremely tired and hungry, but felt sensational!
  14. strong swim

    Good afternoon! going to hit the weights this evening and pretty amped on my workout this week. Chris has changed it up a little with a little heavier weights and a little more reps. Totally will keep good form and strong legs and back! I had a pretty strong swim Monday and after my cool down I could still feel the heat radiating out of my swim cap!! Totally funny! was just floating on my back waiting to feel cooled down!!

    650w/u free
    400 sprint scy 1min rest
    1000mod/fast pace free
    200cool down
    Swim Workouts
  15. 100%

    Finally!! alas!! Feeling myself again!! those were tough and difficult down days.
    Let's see... Thursday;

    Shoulder Mobility
    Lat Stretch
    Hip circuits
    cook squats
    Single leg sit down

    Deadlifts 20x 35#
    Alternating bridge 46x
    Core Push20x35#
    pull up TRX12x
    Goblet squat20x
    Single arm chest press 30x20#
    Pike plank mball16x1 min rest

    Saturday swim;
    400w/u free
    300sprint25scy 1min rest
    550mod/fast free
    200cool down

    So good to be a happy little fish!!
  16. Oxner/Oxen

    HaHa!! you're funny pwb.. I enjoyed reading your post, made me laugh.. and no I'm not going to look up the snipping job/reasons on the Oxen!! Thanks for the smile! : )

    Okee doke!! I had great swim I had not had the chance to blog about! Currently working on drills/timing.. On the 20th I swam;

    550 warm up
    500 pull bouy
    325 sprint
    1000 mod/fast pace
    just a quick workout in the pool, regretfully couldn't stay longer.. I so dislike short days in the water!
    Swim Workouts
  17. Swimming

    I'm in San Antonio for the weekend staying at eilan resort hotel. Awesome indoor heated pool. Although I'm on not in my norm routine I swam 3200m Saturday splitting it up with sprints and back, majority of my swim was free.. Still miss my pool at the J..
    Swim Workouts
  18. Dryland and Swim

    Good morning! Totally happy with the workout program Chris Ritter has set up for me. There are two parts to my program one being my "function" performed every day and second being strength which he has me doing 3 times a week.

    function: Strength:
    Shoulder mobility w/ tennis ball Deadlifts
    Wind up stretch Alternating Bridge
    Seated Wall Angel Batwing
    Hip Circuits Core push cable
    Cook Squat Flexed arm hang
    Single let sit down Goblet Squat
    Single arm Chest press
    Stir the pot stability ball

    When I was done with my dryland I came home and crashed on the couch for about 30 minutes. I'm not used to napping but my body sure told me other wise.

    Went to the J at 7:00p in the evening and put in some swim time
    500 easy
    100 side kick right side
    100 side kick left side
    100 flutter kick
    700 alt easy/sprint

    Today I will work on my sprints and focus on stroke technique, riding hips, catch and pull and focus on kicking while breathing (Cockie L) video. Have a nice day and an excellent swim!!
  19. starting my dryland workout

    Good afternoon! Well, I did my assessment and stability test yesterday videoing with my IPAD and sent it in to I had gotten an email this morning from Chris who is going to go over my assessment. It was a little tuff since dryland is new for me but I'm ready for the strength training challenge. In the evening I did Stewart's workout.. I enjoyed the line up of the workout.. and going to make another go at it tonight. Life is good staying healthy and eating right.. and of course swimming.
  20. Chris Ritter On line Athlete

    Good afternoon, I met with the 2 Trainers yesterday 1:00 then 2:00 and didn't feel like they were what I'm looking for. I had discovered last week and decided it would be best for me to join Ritters on Athlete. Today I'm going to the J to video my assessment and stability test and send it in.

    This evening swimming!! I copy pasted Stewart Carroll's warm up, main and warm down sets... wish I had gills!!
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