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Katia J Hoberman

  1. 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
  2. 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
  3. Awesome strenght train

    I walk my rescued labs every morning for 2 miles and though the heat is excruciating, we're out there walking it!! I find it easier to start at 7/7:30am where its not so hot and gives me time to cool off, shower and head to work.
    Todays strength train session, given by Chris Ritter via online training was most excellent. Discovering that I can do more reps considering coming back from vacation is such an uprise! I want to do more but know I shouldn't push too much incase of injury.. that would be why he's my trainer!! right?!! of course!! Swim w/o tomorrow, love so much being is the water.. It's hot both outside and in the 50m pool but, just keep swimming!!

    deadlift 135#10reps 3x
    Single Arm row 35#12reps 3x
    Kneeling rollout 10reps 3x
    waiter carry 25# 20yds02x
    pull ups 8 2x
    Goblet qut 40#10reps 2x
    kneeling s/a press 20#10reps 2x
    kneeling chst press 35# 15reps 2x
    Felt so alive after w/o.. Thanks Chris!!
  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. Strength train, showing improvement on time and stroke

    My swim time is improving! But most importantly I can feel the power in my stroke and my coach is also telling he sees an improvement in my stroke tech and times in LCM. So... Keep on strength training I tell myself even though the workouts are strenuous..ok Chris Ritter.. Bring it on!!


    Deadlifts 135#5x,2sets
    Swing kettle bell 30#10x,2sets FAST
    Assist Pull ups 10x,2sets
    Slam med ball 15#8x,2sets FAST
    Goblet Sqt kettle bell 35#6x,2sets
    Squat jump 5x,2sets FAST
    Kneeling S/A press 20#8x,2sets
    Push press15#5x,2setsFAST
    Core Push50#5x,2sets
    Kneeling side throw med ball 8x,2setsFAST

    my weights were recently upped... So I am a bit soar but nothing a nice massage and or jacuzzi can't fix..
  7. 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
  8. 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
  9. 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!!
  10. 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
  11. 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
  12. 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
  13. ALTS Dallas Tx

    Road trip to Dallas from Houston Friday 3:00, listening to TV on The Radio, I arrived to the hotel approximately a little after 7p. Hungry bc all I've had was protein shakes and bananas, I checked in unloaded bags and headed to the hotel restaurant. Ordered some tea to revive myself and had a fresh and delicious quinoa chicken salad. Sat down in the lobby area watching basket ball ( not by choice) I had the pleasure of chatting with USMS Education Director and Events Coordinator and a couple others. The Adults Learn To Swim ALTS course in today March 28th, I'm excited to meet others wanting to give back to sport we all love so much!
  14. Back in the H2O and hitting weights again

    After a week and just about 3 days of this horrible bug I had (strep throat/cold) I was finally able to test my strength in pool yesterday. My swim felt somewhat strong and I did not feel too fatigued after not being in the pool for so many days. This morning I woke up and completely felt myself!! I was incredibly happy!! Being sick and having down time can be pretty depressing. So I was happy to hit the weights today.

    Swam Tuesday 2200 scy drills, intervals and builds

    Strength super sets

    Deadlift 125#6x2reps
    Swing Kettle bell 30#10x2reps FAST
    TRX Pull up 12x2reps
    Slam Med ball 15#6x2reps FAST
    Goblet Squat 30#8x2reps
    Squat Jump 5x2reps FAST
    Kneeling singlearm Press 20#6x2reps
    Push press 15#5x2reps FAST
    Kneeling side throw med ball 15#5x2reps FAST
  15. Strenght

    Its been a couple of weeks since my last post!! And also went on a week long ski trip in Santa Fe NM. I have a family vacation house there and there had been an extra 4' foot of fresh snow to snowboard on!. I celebrated my 43rd birthday March 3rd and had a wonderful vacation. Getting back to work, swimming with team and strength training is now back on track!! Yea!!

    Chris Ritter has made a new program for me incorporating "Speed Sets" and makes me feel like Wonder Woman my weights and reps are up.. and progress in the pool is gleaming!!


    Deadlifts 125#5x2reps
    Swing kettle bell 30#10xFAST 2eps
    TRX Pull ups10x2reps
    Slam medicine bell15#6x FAST 2reps
    Goblet Squat kettle bell 30#6x2reps
    Squat Jump5x FAST 2reps
    Kneeling Single arm Press 20#5x2reps
    Push Press15#5x FAST 2reps
    Core Push cable 50#5x2reps
    Kneeling side Throw medicine ball 15#5x FAST 2reps

    Unbelievable workout! but I so love the challenge and I feel stronger and am definitely more tone!!
  16. Monday weights

    Monday night was a late workout for me. By the time I was done with my program I barely had any energy to shower.. and of course I did and immediately crashed to sleep.

    Hip circuits
    Cook Squats
    Single leg sit down

    Deadlift BB 95#8x2reps
    Opposite Bridge 18x2reps
    Batwing 25#5x2reps
    Waiter Carry 15#20yds 2 reps
    Seated Pull TRX8x2reps
    Goblet Squat 25#10x2 reps
    Single arm chest press 25#12x2 reps
    Core push Cable 40#10x2 reps

    Weights and reps are increasing and I'm liking the outcome of this workout along with swimming with the team.. YIKES!! which will be this evening!!
  17. SCY.. Too short of time..

    After swimming with Coach Greg, Houston COOGS I was looking forward to replicating my swim session only this time on my own. The JCC has a youth swim group "Frogs" and today was their day in the pool. I was able to get something in, but not much.

    w/u 400
    4x100 build
    16x25 odds focus on reach/pull and tiny kicks w relaxed ankles
    Evens sprint
    100 cool down ( was kicked out of lane). : (
  18. 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
  19. Strength

    Shoulder Mobility+Tennis Ball
    Windup Stretch
    Seated Wall Angel
    Hip Circuits
    Cook Squats
    Single leg Sit Down

    Opposite Bridge16x2reps
    Batwing Dumbell25#5x2reps
    Waiter Carry+Kettle bell15#20yds,2reps
    Seated Pull up TRX4x2reps
    Goblet Squat Kettle bell25#8x2reps
    Single arm Chest Press 25@10x2reps
    Core Push +cable40#8x2reps

    My workouts are changing slightly as Chris had upped some weights and reps on my program. I'm feeling it!! and " I'm feeling good!!" as Nina Simone was sing it!!
  20. 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!
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