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Elise's Fitness Fun

  1. Revamped weights workout

    by , December 16th, 2009 at 09:42 PM (Elise's Fitness Fun)
    With the help of a friend who is a weight-lifting guru, I have revamped my usual, boring routine into something a little different. This fall was about getting my running back and building up my swim base. My plan on weights was to simply maintain my strength. So after a one week off from the weights, I moved into a different phase that will last about 4 weeks.

    My friend has lectured me that I don't need to spend much time in the weight room. The goal is to make me strong without overtaxing my swimming muscles. So, today was the first day on the new plan. Used same exercises, but did a different set plan.

    1 mile warm-up on treadmill - ran 2:15 at 6.0 mph, 2:15 at 6.5 mph, 2:15 at 7.0 mph, and 2:15 at 7.5 mph.

    Bench press: bar x 5, 65 x 5, 3 sets of 80 x 5 (thank goodness for 2.5 pound weights)

    Lat hi row: 2 sets of 90 x 5, 3 sets of 120 x 5

    Back extensions: 2 sets of 25

    Leg raises: 2 sets of 20

    Bicycles: 1 set of 100

    Military press: 2 sets of 40 x 8

    Alt. hammers curls: 2 sets of 15 x 8

    Updated December 16th, 2009 at 10:08 PM by elise526

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  2. Swim with Masters Group

    by , December 15th, 2009 at 12:28 AM (Elise's Fitness Fun)
    Our Y pool is closed for the week for some basic repairs, so drove 35 minutes to swim with my masters team. Good to see everybody. May try to make it up there once a week between now and Auburn. One of the swimmers on the team knows a ton about local history, so it was cool to hear him share some interesting info while we were all recovering in the hot tub after practice.

    Warm-up: 100 easy (I was late as usual.)

    Pyramid swim (85-90% effort on each swim):

    50 free on 1:00
    100 back on 2:00
    150 free on 3:00
    200 back on 4:00
    250 kick with fins on 5:00
    300 free on 6:00
    250 kick with fins on 5:00
    200 back on 4:00
    150 free on 3:00
    100 back on 2:00
    50 free on 1:00

    100 easy

    8 x 50 - on 1:30 - 2 of each stroke, 25 drill/25 swim - drills: on fly did 3 rt/3 lt/3 full; on back one arm only; breast - pull with flutter kick, pull with dolphin kick; free - fist drill, heads-up.

    100 easy

    4 x 25 fly on 1:00 all-out

    100 easy

    2700 yards
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  3. Good workout to finish out the week

    by , December 12th, 2009 at 01:23 AM (Elise's Fitness Fun)
    I'm only swimming 3x a week right now, but for some reason I don't understand, I feel pretty good in the water. Here is the workout I did today:

    250 warm-up

    100 breast on 2:00
    6 x 50 breast on 1:00
    10 x 25 breast on :45 - last 4 are kick

    500 free - DPS and good form
    10 x 50 on 1:15 - Held 30 or better
    20 x 25 free on :40 - 1-4 are kick, 5-8 are breathe every 3, 9-12 are breathe every 5, 13-16 are heads-up, last 4 are 4 breaths, 3 breaths, 2 breaths, and 1 breath

    2 x 100 I.M. - fast but with good form - 1:30 rest between each

    200 easy

    2800 yards

    Updated December 12th, 2009 at 01:41 AM by elise526

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  4. Feeling pretty good

    by , December 11th, 2009 at 01:09 AM (Elise's Fitness Fun)
    Jumped in with the older kids for a workout. Got there late, so got in on the down-side of a pyramid swim.

    45 seconds rest between each of the following swims - breathe every 3-
    250 free (warmed up)
    300 free
    250 free
    200 free
    150 free
    100 free -did 1:03

    50 easy

    12 x 50 kick - 4 fly, 4 back, 4 breast - on 1:10

    6 x 150 with fins - 35 to 50 underwater, 100 easy - 1 minute rest between each

    16 x 25 - on :30 - did odds fly and evens free - pushed fly

    200 easy

    3400 yards

    Last week, was starting to feel like I was getting a little weak in the water because I had lost a couple of pounds. Have been eating a ton this week and have put it back on. Today, felt better in the water all the way around. May have been starting to get a little thin for my build. Somebody said I was an Olive Oil look-alike. Yeah right. Maybe when I was 13.

    Updated December 11th, 2009 at 01:25 AM by elise526

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  5. Workout with Husband

    by , December 10th, 2009 at 02:20 PM (Elise's Fitness Fun)
    Worked out for the first time since Saturday. Between Christmas preparations and other things, have been quite busy. Also, had a huge final in my class on Tuesday, so spent Sunday and Monday studying for it. Tuesday, after taxing my brain, I just felt like taking it easy. Guess it was all worth it as I just found out I got an "A" in the class. Really happy about this because the prof rarely gives an "A".

    Yesterday, swam with my husband at the pool. He has been consistently swimming 3 times a week at about 2,000 -2,500 yards a workout since late August. He plans to swim 50 free at Auburn in February and maybe a relay.

    Here is the workout we did:

    400 warm-up - mix of easy free, breaststroke

    4 x 100 on 2:10 - I did back

    easy 100

    4 x 200 drill - I did butterfly drill - 3 rt/3 lt/3 full

    6 x 50 all-out free on 3:00 -

    200 easy

    2,200 yards
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  6. Weights

    by , December 6th, 2009 at 11:27 PM (Elise's Fitness Fun)
    Hit the weight room right before the SEC Championship yesterday. I always target the weight room on Saturdays immediately before big games because I know it will be nearly empty. Only 3 people were there when I arrived.

    Bench press: bar x 5, 65 x 12, 75 x 10, 85 x 8
    Lat pull-downs: 70 x 5, 100 x 12, 120 x 10, 140 x 8
    Triceps press: 2 sets of 40 x 10
    Alt. hammer curls: 2 sets of 15 x 10

    Hip adduction: 110 x 12, 130 x 10, 150 x 8
    Hip abduction: 100 x 12, 120 x 10, 130 x 8

    Chest fly on Swiss ball: 2 sets of 10

    Bicycles: 1 set off 100
    Side crunches: 2 sets of 25
    Leg raises: 2 sets of 25
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  7. 100 Fly vs. 500 Free

    by , December 5th, 2009 at 12:02 AM (Elise's Fitness Fun)
    I've been thinking of an event that I'd like to do at Auburn and/or Nationals besides 50s. I'm hoping I've been doing enough training to do a decent 100 fly or 500 free. I'm leaning more towards the 500 free for several reasons:

    1. I might do triathlons later this summer, so need to get some good middle-distance swimming in.

    2. 100 fly hurts worse than 500 free.

    3. My stroke on fly really falls apart if I get the least bit tired. Less so on the 500 free.

    4. I enjoy the challenge of trying to evenly split.

    Today, I did a short workout with fins and was reminded of this when I did some fly. Even with fins on, I felt dead and was dying on a 75!

    Warm-up: 500 easy kick with fins

    75 fly on 1:15, 75 free on 1:15, 25 fly on :30, 75 free

    75 back dolphin kick on 1:15, 75 back flutter on 1:15, 25 back on :30, 75 free

    75 free on 1:15, 75 free on 1:15, 25 free on :30, 75 free

    75 fly on 1:15, 75 free on 1:15, 25 fly on :30, 75 free on 1:15

    100 easy

    1600 yards

    Updated December 5th, 2009 at 01:07 AM by elise526

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  8. Thursday, December 3

    by , December 3rd, 2009 at 09:37 PM (Elise's Fitness Fun)
    Swim workout today:

    600 warm-up - 200 free, 200 breast, 200 breast kick

    8 x 100 on 2:00 - 25 fly, 75 free

    10 x 50 kick on 1:00

    8 x 100 pull on 2:15 - 25 choice, 75 free - did 4 back, 2 fly, 2 free

    8 x 100 - 25 stroke all-out sprint, 75 easy free - 45 seconds rest

    500 free DPS - with the exception of 2 lengths, held 13 strokes for each 25 (held 14 on other two lengths)

    100 easy

    4100 yards
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  9. Weight room workout

    by , December 3rd, 2009 at 12:05 AM (Elise's Fitness Fun)
    Hit the weight room for the second time this week (I'm on a roll!). Here is my workout:

    Bench press: 65 x 12, 75 x 10, 85 x 8

    Lat pull-downs: 90 x 12, 110 x 10, 130 x 8

    Alt. hammer curls: 2 sets of 15 x 10

    Tricep pull-downs: 2 sets of 40 x 10

    Core:

    2 sets of 25 crunches with 10 lb. med ball
    1 set o 100 bicycles
    1 set of 25 back extensions
    1 set of 25 leg raises

    Run on treadmill: 1 mile of HIIT - 2 minutes easy/1 minute hard - got progressively faster with each 1 minute of hard running.

    Hip adduction: 110 x 12, 130 x 10, 150 x 8
    Hip abduction: 100 x 12, 120 x 10, 130 x 8
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  10. Fly workout

    by , December 1st, 2009 at 08:22 PM (Elise's Fitness Fun)
    Am one day late posting this, but had a busy day yesterday and today. Did not work out today because I stayed up pretty late last night. Anyway, here is the workout:

    100 warm-up (late)

    8 x 75 free DPS on 1:15

    2 rounds of the following:

    4 x 75 progressive fly on 1:05
    4 x 75 fly kick with fins on 1:05
    5 x 100 progressive fly on 1:30
    5 x 100 free on 1:30

    200 easy free after each round

    10 x 50 free kick on side on 1:15

    6 x 25 AFAP - odds all-out from a dive, evens are easy - did free, fly, back

    100 easy

    4900 yards


    Notes on workout:

    1. On 100s fly, on #s 3, 4, 5, - did 3 rt/3 lt/3 full
    2. On second round, used fins on the 100s.
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  11. Short weights session

    by , November 29th, 2009 at 08:06 PM (Elise's Fitness Fun)
    I always seem to get to the gym close to closing time, so had to quickly get in the workout:

    5 minute run

    Bench press: bar x 5, 65 x 12, 75 x 10, 80 x 8

    Lat pull-down: 90 x 5, 110 x 12, 120 x 10, 130 x 8

    Alt. hammer curls: 2 sets of 15 x 12

    Tricep pull-downs: 2 sets of 40 x 12

    2 sets of 25 crunches with 10 lb. medicine ball

    I am now hoping to enter into more of a fast-twitch type training regimen. In the next 9 weeks, hope to spend more time in the weight room. Also, hope to modify my swim workouts and gear it more towards sprinting.

    I was thinking more about the kicking with fins issue. I'm wondering if I will go faster with shorter fins. May give it a shot this week.
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  12. Mini-mini triathlon

    by , November 27th, 2009 at 02:57 PM (Elise's Fitness Fun)
    Went to the Y to get in a quick workout before the Iron Bowl.

    First, did a 1,000 swim:

    Reverse 400 I.M. (one-arm on fly)

    4 x 100 fly drill on 2:00 - 3 rt/3 lt/3 full

    200 easy kick with fins

    Next, hopped out, quickly changed, went upstairs to the weight room, and jumped on the bike for a 10 minute spin. Held RPMs between 85 and 95.

    Jumped on the treadmill and did a 7:41 mile.

    Cooled down with a 3 minute walk

    Thoughts:

    1. I was still tired from the 10,000 yard workout on Wednesday. Could not have done a hard swim workout today.

    2. Miss the bike. May have to incorporate some spinning into the weekly workout.

    3. Like the idea of doing fast, short runs to maintain my running instead of slower, longer runs at a 10 minute per mile pace.

    4. Need to get to the weight room 2-3 weeks instead of once a week like I've been doing lately.
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  13. Insane pre-turkey burner

    by , November 25th, 2009 at 10:48 AM (Elise's Fitness Fun)
    Inspired by the 100 x 100 Black Friday Challenge, I decided to do my own form of a 10,000 yard workout this morning. Started at 5:15 a.m. and finished at 7:58 a.m. (2 hours and 43 minutes). Had hoped to get it done in 2:30, but the water temp was 85 degrees, so had to adjust my intervals somewhat. Wore my HR monitor and it shows that I had an average HR of 158 and that I supposedly burned 1,651 calories.

    Here is what I did:

    Warm-up: 200 swim, 100 kick, 100 swim

    6 x 500 free (First 2 on 7:30 - still waking up and warming up; 3-6 on 7:00; #s 3, 6 are pull with paddles.

    3 x 200 I.M. on 3:00

    4 minute break

    4 x 300: 100 free/100 back/100 free on 4:30

    6 x 250 kick with fins on 3:45 (1 & 2 did 150 flutter kick, 100 dolphin kick with board; 3 & 4 did 150 dolphin kick on back, 100 back flutter: 5 was same as 1 & 2; 6 same as 3 x 4)

    4 x 200 free pull with paddles on 2:50

    5 x 100 fly on 1:45: 50 dolphin kick with board (no fins)/50 drill - 3 rt., 3 lt., 3 full

    3 minute break

    4 x 500 on 7:15 (1, 3 regular free; 2 is with paddles; 4 is kick only with fins).

    10,000 yards

    Surprised that I am actually feeling pretty good right now. When I was writing this last night, I thought that I might feel like I had been hit by a truck after this workout. My son is having two of his buddies over this afternoon. Before we go to the movies, I am expected to be a quarterback for their football game in the backyard. Hope I'm still feeling good at noon.

    When I was doing the first set of 500s, my lower back felt a little tight, but this seemed to go away once I hit the I.M. set. Don't know how distance swimmers train sometimes - with the early morning workout and the warm temps, I literally felt like I was falling asleep on the 5th 500 on the first set.

    Quite relieved that I was able to complete the workout with no POTS issues, no leg cramps (amazing given the warm water), and no other muscle issues.

    No workout planned tomorrow unless you consider eating a workout. Plan to run about 4 miles on Friday and perhaps grab an easy swim. Hope to get in weights on Saturday.

    Hope all USMS swimmers have a HAPPY THANKSGIVING!!

    Updated November 25th, 2009 at 01:49 PM by elise526

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  14. Monday, November 23

    by , November 24th, 2009 at 12:15 AM (Elise's Fitness Fun)
    Hit the pool today after laying off any workouts for 3 days. Had a bit of a stomach virus this weekend, so felt a little bit tired today. Took it fairly easy and kept it short:

    Warm-up: 10 x 50 - first 5 on 1:00, 2nd 5 on :50 - did drills on first 5 and swam free on last 5

    6 x 200 - odds are free, evens are I.M. - free on 3:00, I.M. on 3:30.

    8 x 50 IMO - alt. 50 kick with 50 swim on 1:00

    200 easy

    2300 yards
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  15. Off week

    by , November 19th, 2009 at 08:18 PM (Elise's Fitness Fun)
    This week, I'm not feeling very energetic. Got in lots of good workouts last week, but this week, I've been sluggish. I haven't even felt like running. Must be a biorhythm funk I'm in. Maybe it is good to back down this week.

    Did the following workout today:

    Warm-up: easy 400

    10 x 50 sprint with each 50 followed by a 75 easy and one minute rest - on most held between 28 and 30. There were a couple of times that I probably came in around 31. Just felt pretty sluggish today and the warm water did not help things.

    200 easy

    500 alternating 25 non-free, 25 free - did back

    2 x 25 underwater (no fins) followed by easy 50 and 30 seconds rest

    100 easy

    2600 yards

    Not going to go to the meet on December 5 in Atlanta. A number of folks have reminded me that 100,000+ people will be descending upon Atlanta for the SEC Championship. Georgia Tech is right downtown where all these people will be headed. Think I'll stay home and continue my training. May look to do a meet in January where it is warm. I saw something about a meet in Orlando in mid-January, but have not heard anymore about it.
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  16. Weights

    by , November 17th, 2009 at 09:04 PM (Elise's Fitness Fun)
    Warmed up with an 8:25 mile on the treadmill. After chatting with some folks for a bit, finally got started on my workout. Had to keep it short:

    Bench press: bar x 5, 65 x 12, 75 x 10, 85 x 8
    Lat pull-down: 120 x 12, 130 x 10, 140 x 8
    Alt. hammer curls: 2 sets of 15 x 15
    Triceps pull-downs: 2 sets of 40 x 15

    Only got 5.5 hours of sleep last night, so kind of dead today. Had to ask my history teacher to repeat something he said. He knows I work hard, so took it with good humor and repeated what he had said.
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  17. Monday, November 16

    by , November 17th, 2009 at 12:20 AM (Elise's Fitness Fun)
    Pool was a little warm (85 degrees), but got the workout in:

    600 easy - mix of free and breast pull

    Continuous set (did all free):

    2 x 25 on :45 - sprint
    2 x 50 on :45
    2 x 100 on 1:30
    2 x 200 on 2:45
    2 x 25 on :30
    2 x 50 on 1:30 sprint (held 28)
    2 x 100 on 1:30
    2 x 200 on 2:45
    2 x 25 on :30
    2 x 50 on :45
    2 x 100 on 3:00 - (held 1:02, 1:03)
    2 x 200 on 2:45

    3 x (4 x 25 blind-man drills)

    10 jumps - 15 sec. rest - 15 jumps - `15 sec. rest - 10 jumps

    150 easy

    3,300 yards
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  18. Getting it all in!

    by , November 13th, 2009 at 07:24 PM (Elise's Fitness Fun)
    My computer went down Wednesday, so haven't been able to blog much. Right now, I'm using my husband's computer at work until I get a new computer, so I may be sporadic for the next week.

    On Wednesday afternoon, I did weights as follows:

    Bench press: bar x 5, 2 sets of 75 x 15
    Lat pulldown: 90 x 5, 120 x 10, 130 x 8, 140 x 6
    Triceps pulldown: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 15 x 15
    Push-ups with bosu ball: 1 set of 15
    Bicycles: 1 set of 100

    Thursday morning, I woke up at 4:00 a.m. and could not go back to sleep. Decided to get up and go to the 5:15 spin class. Great class! Pretty tough intervals. The class lasted for 45 minutes. Followed the class up with a 1 mile run on treadmill at 8:32

    Today, hit the pool and did the following workout:

    200 warm-up

    Broken 400 I.M. - 10 seconds rest at each 25

    8 x 200 choice on 3:30 - did dolphin kick with no fins on first 4 and did free on second 4.

    6 x (35 underwater, 65 easy) with fins - 1 minute rest

    10 x 25 on :30 - did mostly free (After doing #1 and #3 fly, I realized that I was dead from all the working out this week.)

    300 pull

    3350 yards

    Updated November 13th, 2009 at 08:00 PM by elise526

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  19. Swimming hard!

    by , November 11th, 2009 at 04:01 PM (Elise's Fitness Fun)
    On Tuesday, jumped in for part of the kids' practice.

    Warm-up: 300 swim, 300 pull, 300 kick

    4 x 500 free on 1 minute rest (hard efforts)

    10 x 50 pull on 1:00

    8 x 75 free kick (no fins) on 1:30

    100 easy

    5 x 50 heads-up free on 1:15 -all-out

    3 x 100 dolphin kick (no fins) on 1:45

    300 easy

    4800 yards

    Dryland immediately following swim:

    Lunges
    Wall-chairs 8 x 1:00 - 1 minute rest between each wall-chair and on last 4, keep one leg out - alternate legs every 15 seconds


    Today, met with the Death Valley Club and ran 4 miles of the hill route at an 8:45 per mile pace.
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  20. Monday, November 9

    by , November 9th, 2009 at 09:24 PM (Elise's Fitness Fun)
    Got to practice some with the kids today. Felt kind of bad that I got there late. They had a long warm-up of 1600 yards and I only got 100 in before starting on the first set.

    Warm-up: easy 100

    Four rounds of the following set:

    300 free pull on 4:00
    200 free negative split on 3:30
    100 I.M. - ALL OUT (held within 4 to 7 seconds of masters best on I.M.)
    50 easy

    6 x 100 kick with fins on 1:30 - hold 1:15 or better - did 3 dolphin on back, 3 free kick

    100 easy

    6 x 150 free with fins on 1:55 - We were supposed to hold 1:40, 1:30, 1:20 for 1-3, and repeat for 4-6. This was a little tough for most of us to do. I was happy just to be making the set!

    300 easy

    4600 yards

    I really liked the first set. Seemed like a good combo of aerobic and anaerobic work.
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