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  1. Help for Swimmer's Thumb!

    by , May 16th, 2009 at 12:20 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Today's belated vlog offers great hope and comfort to the estimated 97 percent of my fellow masters swimmers who suffer greatly, as I do, from the condition known as Swimmer's Thumb.

    In the video below, you will learn all you ever cared to know--and more--about the treatment of this condition.

    But first, a quick catching-up of my recent swimming and--brace yourselves--weight-lifiting activities. After being sidelined for 8 days with swine flu lite and Swimmers Thumb, I returned to the pool and gymnasium with a vengeance, determined to lose weight and pack on muscle.

    I am delighted to tell you that one of these goals is already paying off, at the illusory detriment to the other. To wit: I have gained 5 additional lb. ......
    of solid muscle!

    Here are my activities since getting off the sick bed and thumb ottoman (the numbers refer to yards; the word "weights" refers to Nautilus sessions; and tennis refers to a sport by which a yellow ball is smacked around with sticks with wickety heads attached to their ends):


    1. 3150
    2. 500 & weights
    3. 3200
    4. weights
    5. tennis
    6. 4500
    7. weights
    8. 3800
    9. weights
    10. 5000

    -------------------------

    And now, as promised, Help for Swimmer's Thumb!

    [ame="http://www.youtube.com/watch?v=vzYhmTf3250"]YouTube - Untitled[/ame]
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  2. 15Apr09 - Friday Swim & Gym

    by , May 16th, 2009 at 01:12 AM (Swim like an Orca, but faster !)
    I try to read most all the blogs here and review the workouts in the Discussion threads. Being the workout thief that I am, I "stole" Chris's workout from yesterday...


    6:10 AM UMHS / YMCA / Solo
    Warm 400

    200 FR good effort on 3:00 (did 2:30)
    200 FR @ 150 / :10 rest on 3:15 (did 3:00)
    2x100 FR on 1:45 (1:15's)
    50 ez on 1:00
    4x50 FR on :55 (:30's) (Workout calls for 200 pace; I don't have a 200 pace yet!)
    50 ez on 1:00
    8x25 on :30 (~:15's)
    100 ez
    -----------------------------------
    Omitted Kick set and 100 ez)
    ----------------------------------
    Stroke (BK)
    100 BK strong/50 ez on 3:00 (gave myself 4:00)
    2x50 BK on 1:00
    50 BK ez 1:00 (more like 2:00)
    4x25 BK :35 ( with a few SDK's did :20's)
    100 FR ez

    Pull - Blue TYR paddles and buoy - 1x400 (called for x2) 5:00

    W/D - 200
    The pool was much colder today, but it was great! I am very sore from stepping up the weight/dryland routine and stepping up my workouts; however, I held to the intervals, this was an a excellent workout...

    Lords Gym-
    Lower Routine/No Cable Cross/Stability Ball routine
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  3. Kick challenge

    by , May 16th, 2009 at 12:00 AM (Elise's Fitness Fun)
    Swam 2,200 yards on Thursday and did 3,000 this morning. Have been using fins a great deal to build up kick and get ready for sprinting. At the end of each practice, with fins on, I did a set of 4 x 75 back dolphin kick on 1:00. On Thursday, I really gunned it and held between 45 to 50 for the set. Today, a little worn from the week, so held 50 to 55. A great set to work the core.



    Was able to make the yoga class Thursday night. Flexibility seems to have improved. Balance has not. I like all the names of the various positions - crow, sphinx, cobra, downward dog, etc.
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  4. Trying day...

    by , May 15th, 2009 at 09:17 PM (The Labours of SwimStud)
    PIA day today but I got to swim in two parts...

    500 W/U
    12 x 25 K :45 M,M,M,F
    5 x 100 FR 2:00 (1:20's)
    100 EZ
    4 x 100 BR K 2:30
    4 x 100 BR P 2:30
    200 EZ
    Interruptions for a few hours
    250 K with fins W/U
    4 x 50 BR 2:00 :44, :44, :40 :37 (from dive)
    100 EZ
    7 x 75 FR 2:00 held :55's
    3475

    No time for weights today but it's ok; I swam BR.

    Updated May 15th, 2009 at 10:53 PM by SwimStud

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  5. MON - FRI

    5-11-09 rest day

    5-12-09
    swam masters 6:00 pm
    4000 yds : main set was around 2000 yards.

    5-13-09
    swam masters 7:00 am
    5200 yds : main set was 4x 500 and 10x 100

    500 pull breathe 3/5/7 x 50
    500 build x 100
    500 negative split
    500 fast (went 5:50)

    3x 100 on 1:20
    3x 100 on 1:15
    3x 100 on 1:10
    1:00 rest
    100 fast

    6:30 yoga w/ gretchen

    9:30 pm...... went for a mountain bike ride. single track w/ three friends who have been doing this loop 2x per week. i had been very familiar with these trails about 10 years ago, but in the dark and with so many leaves still covering the ground, it was a totally new experience. my timing felt so off, and i was stopped by many more obstacles than i cleared, but still it was quite an enjoyable 2 hours..... gonna hurt tomorrow.

    5-14-09
    swam masters 6:00 pm
    main set 3x 800 i don't want to talk about it... still hurting from yesterday.

    5-15-09
    meeting terry and willie at lake Minne_____ lot for a mountain bike ride to lake Awo_____ .
    i think i am ready for an hour swim. water temp should be 55 degrees, but it is sunny and hot out.
    if it feels good, i will go to coney island this sunday for a 5k loop in what should be about the same temp, only the weather is supposed to suck.
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  6. I just had to try and get into the ultraswim this morn...

    I am rushing around getting ready for Mexico and taking care of ususal duties as well, when my legs just jumped in the ole 1995 318BMW that just keeps on tickin 165,000 miles and smooth as molasses. I had to park far a way and ran to the entrance of the Aquatic Center.The ticket guy said it was almost over, I gave him the big dissapointment eyes, he gave me a discount* and in I went!* There was still a lot of great swimming going on.I watched the women and men 200 IM LCM meter heats. Amazing to watch the talent and little inuendos in strokes. I think the men in the breathstroke don't glide as much and maybe bring their legs up sooner than the woman. I saw alot of woman high forams (almost elbows)This is just my observation.In the butterfly I saw one fast swimmer actually leading with her wrist and fingers wide in the approach. Go figure...she was good though.I heard school names like University of VA and thought of our swimmers (Chris) and coaches from this board. Germantown and Peddie my old highschool rivals and I am sure their were more familiar cities and up and coming swimmers. Some from UVA qualified by the way!
    Something I didn't expect to see was a guy in a plain white bathrobe and white cap step up to the block. He tossed off the robe and whipped his arms like a race car reving its engine. I swear I heard the vvvrrmmm, but that might have been from Lowes big race week end down the road.Yes in lane four Michael Phelps dove into the 100 meter butterfly preliminary.* I happened to be way down at the turn end of the pool and from where I was I think he was third to hit the wall. Standing on the bleacher on tippy toe I was sure he didn't have the lead. Two other quys looked awful close. Then sure enough I looked at the board and he was first to touch. He must do some wildthing glide move into his finishes.
    Well, they had some suits on sale outside. I got my huband a couple to fit under his neoprene scuba gear.
    "Don't get me anything too tight." he said.
    It's just a swim suit, what is the big deal?Goodbye...my blog/jounal. Until I catch up with you later.* I look forward to seeing how long I can OW swim in Cozumel.

    Updated May 15th, 2009 at 10:42 PM by flippergirl

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  7. 5-15-09 Fast IM and IM Turns

    by , May 15th, 2009 at 01:19 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann.

    Warmup:
    400 free - every 4th length drill IM order
    8x50 drill (2 each IMO) on 1:10 - 2/1/2 fly, 6 kk and roll back, 2br/2 fly on breathing on the fly breast, 6 kick and roll free
    8 mid pool 25s on :40 quality (great walls and breakouts) IMO turns as follows
    2 fly/fly
    2 fly/back
    2 br/br
    2 br/fr
    Discuss areas for improvement and repeat.

    Main Set:
    3x150 IM all out (without the free) on 4:00 - Ouch!!! Isn't there a law that says anything over 75 isn't really a sprint? Fort, I'm looking for some backup here!

    Warmdown:
    100 easy

    1750 meters
    Categories
    Swim Workouts
  8. Fri May 15th, 2009 LCM FAST FRIDAY

    by , May 15th, 2009 at 12:17 PM (Ande's Swimming Blog)
    Fri May 15th, 2009

    weighed 217

    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX

    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    whitney Coached
    TSC main pool
    swam with todd, tyler, larry, doug, jon, chris, mary, amy & brandon
    dove in at 6:35


    warm up
    15 minutes of choice
    did 50's on 50

    200 fr strong on 5:00
    went 2:17

    100 fr strong on 3:00
    went 1:06

    050 fr strong on 2:00
    went 27

    changed into B70

    5 x 200 fr on 5:00
    dove
    went 2:19, 2:18, 2:17, 2:19, 2:19

    500 easy

    5 x 100 fr on 3:00
    dove
    went 1:06, 1:06, 1:06, 1:06, !:03

    100 easy

    50 fr fast went 26

    50 easy

    Doug Dude asked me to do a couple fast SDKs at the end of each practice
    so we did a
    12 kick SDK sprint
    25 easy
    20 kick SDK sprint
    25 easy
    Categories
    Swim Workouts
  9. Getting back into the groove

    by , May 15th, 2009 at 11:46 AM (A comfort swimmer's guide to easy swimming)
    Friday, 5/15/09
    SCY with Carrie

    If it had been a little warmer we would have gone outside. But temp's were hovering near freezing (I had to scrape ice off the windshield before driving to the pool) so we stayed inside.

    Warm-up
    1 x 300 Choice
    (did half free, half back)

    Drills
    Repeat 3x
    4 x 50 on RI :10
    #1,2,: swim with fists
    #3: Single arm or Rhythm drill
    #4: swim, build
    (Round 1 & 2 free, 3 back)

    Main
    6 x 50; 1 x 200
    50s
    Freestyle swim:
    - ODDS: FAST on :45
    - EVENS: Easy on 1:00

    3 x 100; 1 x 200
    100's: on 1:45
    Freestyle swim: Descend stroke count per 100 1 - 3

    4 x 75; 1 x 200
    75's: on 1:20, Freestyle swim:
    #1: All FAST
    #2: 50 FAST / 25 easy
    #3: 25 FAST / 50 easy
    #4: All easy

    200'on 3:30
    Freestyle swim
    Descend 1->3 to best effort

    Cool down
    1 x 100 easy kick

    Total: 2800 yards
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  10. Friday 5/15 - My Craziness doesn't seem Crazy any more

    by , May 15th, 2009 at 08:40 AM (Mixing it up this year)
    Yes I did it again. Long Loose FLY! I must admit it gets easier and easier the more I do it. I just don't know if it gets any faster. I guess I will find out next sunday when I swim the 200 Fly for the first time this LC season.

    5x100 @ 1:45 Free just made these with 5 seconds to spare
    500 free kick with my new fins which are alittle on the large side I will try socks tomorrow

    400 Fly with fins
    400 Back with paddles
    200 IM in 3:37 felt fairly strong, best time is 3:13 totally rested

    500 Free w/paddles & bouy long and loose
    500 kick with fins on back no board as 100 fly/back/fly/back/fly
    500 Free EZ and relaxed

    Total 3500 meters

    Updated May 15th, 2009 at 09:14 AM by Donna

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  11. Thursday Blursday!

    by , May 14th, 2009 at 11:35 PM (Swimming, Life, and Other Stuff!)
    I worked after school till almost 6:30 on semester grades and "Field Day" preparations for our 780 students.
    Our pool is fixed! They moved the bulkhead to scmeters. The water was way too warm and the humidity was very high in the natatorium. I'm not sure what that was all about.
    Here's the workout we did tonight:

    1) 500 Freestyle warm-up
    2) 5 X 100 Kick (flutter on back w/zoomers) on 2:00
    3) PYRAMID Of 1,000 Free: ( 8 X 25 on :30/ 4 X 50 on 1:00/ 2 X 100 on 2:00/ 4 X 50 on 1:00/ 8 X 25 on :30)
    4) 12 X 50 on 1:00 all free held steady
    5) 8 X 25 Free on :30
    6) 200 IM steady
    7) 200 Free ez cool-down

    3,200 meters good swim!

    I am doing a kick set in every workout lately.
    I normally just swim the whole workout and never use fins or paddles. I decided I need a stronger kick to get faster. So far I,ve done all my kick sets with zoomers. I sort of feel like I'm cheating, but if i'm going to kick on intervals I won't make them (at least for now) without the fins.
    I am teaching freshman summer school PE. It starts the monday after regular school ends. I heard each class would have over 60 kids in it. I guess I will earn my money this year!
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  12. Thursday Cardio

    by , May 14th, 2009 at 09:44 PM (The Labours of SwimStud)
    ...see Tuesday Cardio
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  13. Blowing bubbles

    by , May 14th, 2009 at 04:33 PM (A comfort swimmer's guide to easy swimming)
    Since I'm still in recovery mode I only went to the pool today to get some sun and get wet.

    Swam outside.

    Swim 400 easy free, focused on long strokes and a steady 6-beat kick.
    Kick 8 x 50, odds flutter on belly w/board, evens flutter on back
    Pull 4 x 100 free w/buoy only. again focus on long strokes.
    Pull 4 x 50 back, focus on rotation and getting a deep catch (and swimming in a straight line).

    swim 100 easy free

    Total: 1500 meters

    Swimming backstroke outside without flags in tricky. I guess I'm going to need to get a consistant stroke count so I'll know where I am.

    75 minute yoga class tonight.
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  14. Weights + Swim, Thursday, May 14

    by , May 14th, 2009 at 03:51 PM (The FAF AFAP Digest)
    Weights:

    tricep press, 60 x 1 x 10, 65 x 1 x 10, 70 x 1 x 10
    iso lateral high row (Hammer machine), 130 x 1 x 10, 150 x 1 x 10, 170 x 1 x 10
    bicep curl w/BB, 40 x 2 x 10
    external rotators, 10 x 2 x 15, each side
    assisted dips, 1 x 10 w/40 pound assist, 1 x 10 w/30 lb assist
    hip adductors, 110 x 2 x 10
    chin ups, 3 x 10

    back extensions w/20 DB, 1 x 25, 2 x 15
    elevated crunches w/med ball, 2 x 25
    V Ups w/med ball, 2 x 15
    incline crunches w/med ball, 2 x 25
    hanging reverse crunches w/ab sling, 2 x 25
    hanging straight leg raises w/ab sling, 2 x 15

    5-10 minutes of stretching

    Swim/SCY/Solo:

    Warm up:

    600 variety warm up

    Aerobic set:

    Stole this set from Mr. Wolf's blog. This was the set he did with SCAQ, modified of course for my quirky training style. No fins.

    3 x 150 @ 2:30
    (25 UW shooter on belly, 50 kick, 50 free, 25 fly)
    3 x 125 @ 1:50
    (25 UW shooter on belly, 25 kick, 50 free, 25 scull)
    3 x 100 @ 1:45
    (25 UW shooter on belly, 25 kick, 50 free)
    3 x 75 @ 1:20
    (25 UW shooter, 25 kick, 25 free)
    3 x 50 @ :50
    free w/overkick

    100 EZ

    Speed work:

    10 x 25 UW shooter on back w/MF
    odds fast, evens easy speed w/large amplitude
    10 x 25 easy speed fly w/fins @ :40 + 50 easy after
    10 x 25
    odds AFAP free w/fins, evens easy, no interval

    200 C/D

    Total: 3150

    ~~~~~~~~~~~~~~~~~~~

    Notes:

    Weights:

    I like the iso lateral high row that Elise recommended much better than the seated lat pulldown. I had stopped doing the latter much anyway in favor of the standing lat pulldown. But I like the high row and will continue to do it.

    Stud scoffed at me via text for not doing pull ups. I tried to explain that I did the high rows as pulls instead. I didn't do the chins on an "interval." Didn't really know I was supposed to. :P I super-setted them with some of the crunches. I'm not that fond of strict intervals anyway -- does he think I'm a cross fitter or something? lol

    I did some assisted dips for the first time ever today. Decided my shoulders could take it. Felt very odd, sort of hard on the top of my shoulders, which must be relatively weak, I guess.

    Another convert to weight training: Katie Hoff, http://www.washingtonpost.com/wp-dyn...051303233.html. I think I need to do more push ups ...



    Swim:

    Really enjoyed the SCAQ set. My backstroke felt awful in warm up. So I skipped it entirely today. This is the first time I can recall not doing backstroke in practice ... Free felt pretty good though. Tried to work the kick consistently.

    Meets:

    I think I'm going to have more difficulty doing the USS LC meets than I anticipated. They seem to mostly conflict with my kids' activities. I am considering the FISH Invitational at GMU on June 13-14. My daughter has a dance recital on June 13, when I was going to swim the 100 fly, so that is out. I might sign up for the 200 back on Sunday to see if this is really an event I can hack in LCM.

    ~~~~~~~~~~~~~~~~~~~

    I haven't slept much the last two nights, so was worried that I would bonk during one or both of the workouts today. But they were felt pretty decent. I wanted to get them both in because I am leaving for Philly in a few hours for the very posh Stotesbury Regatta. (My son's boat qualified for this race by winning VA States. ) So tomorrow will be an off day instead of Saturday.

    Updated May 16th, 2009 at 11:50 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. 14Apr09 - Working it

    by , May 14th, 2009 at 11:50 AM (Swim like an Orca, but faster !)
    Union Mine High School YMCA SCY-Solo
    Another Partial Patrick Cantrell workout

    Warm - 200 FR, 200 BK Drill's, 200 K (BK/Fly), 200 FR Drill

    4x50 Build :45
    6x50 K Build (ez, med, fast) 1:15
    5x200 FR 3:00 ( 2:55, 2:50,2:50,2:49, 2:45, 2:40)
    6x50 BK Build 1:00 ( avg. :40 w/ sdk's, changing my stroke)
    5x150 FR 2:15 ( avg 2:00)

    W/D 200

    3550

    I went ez on the 200, cause Im still new to pacing this, also my BK is getting overhauled, so Im still having to think about every move.
    The Pacific LCM Championships (maybe this is what they call Zones on the east coast) is the weekend of July 11, since I won't go Sunday, I can't do the 100m FR, 200m IM, 50m Fly.
    So Im training for 200m FR 50m BK, either the 200m BK or 100m Fly and the 50m FR.
    Another pool about 30 minutes from here is set up for LCM on T-Th, so Ill start in a week or two. So for now Im attempting events Im just not ready for and are at this time, a bit overwhelming. But that's the wonder of Master's meets, you don't have to qualify, like USA meets, you just show up and they are kind enough to match you with your peer group.
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  16. Thu May 14th, 2009

    by , May 14th, 2009 at 10:57 AM (Ande's Swimming Blog)
    Thu May 14th, 2009

    weighed 217

    What's next?
    Today at breakfast Todd asked me,
    "Which LCM records are you closest to?"

    Here's the national records:
    M45-49 Long Course Meters Records
    50 Free Paul Smith 08-10-06 24.29
    100 Free Jack Groselle 08-23-99 53.90
    200 Free Paul Smith 08-10-06 2:00.44
    400 Free Dennis G Baker 07-19-08 4:09.20
    800 Free Jim Mcconica 08-23-99 8:58.84
    1500 Free George Tidmarsh 08-15-05 17:10.90
    50 Back Steve Wood 06-07-08 28.05
    100 Back Steve Wood 06-08-08 1:00.13
    200 Back Steve Wood 06-07-08 2:18.44
    50 Breast David M Guthrie 06-08-08 30.59
    100 Breast David M Guthrie 08-16-08 1:07.38
    200 Breast David M Guthrie 08-17-08 2:27.79
    50 Fly Paul Smith 08-10-06 25.90
    100 Fly Paul Carter 08-04-02 56.42
    200 Fly Dennis G Baker 07-19-08 2:04.07
    200 IM Dennis Baker 08-10-06 2:16.12
    400 IM Dennis Baker 08-10-06 4:50.73

    here's the FINA WRs as of 11/08

    last year in the ____ (event) I went ___ which is ____ away from the WR

    50 back 28.14 0.09
    50 fly 26.03 0.13
    50 free 24.50 0.21

    I also feel like the 2:18.25 200 back is pretty soft, Chris Stevenson is likely to knock it way down this summer.


    NEXT MEETS


    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX


    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX




    weights at world gym

    lat press 8 x 40 8 x 45 8 x 50

    lat pull 8 x 165 6 x 205

    bench 8 x 135 6 x 185

    leg press 10 x 220 8 x 320


    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    whitney Coached
    TSC main pool & diving well
    swam with todd, russell, & larry,
    beside chris, doug, tyler

    warm up
    LCM
    300
    50
    50
    300
    50
    50
    300
    50
    50

    moved to diving well

    5 x _____ scy on 2:15
    85%
    went 175's then 200 on #5

    4 x 25 easy on 40


    5 x _____ scy on 2:15
    88%
    went 175's then 200 on #5 went 2:07

    4 x 25 easy on 40

    5 x _____ scy on 2:15
    91%
    went 175's then 200 on #5
    on the 200 did 100 swim rest 5 100 swim
    went 59, 1:01

    4 x 25 easy on 40

    assigned 5 x 200 swim with fins scy on 2:15
    did 5 x (100 fr 50 rest 50 easy, but did a 200 on #5)

    50 easy

    25 SDK

    50 easy

    50 done 25 EZ SPD 25 SDK no breather
    went 27

    50 EZ
  17. Thursday 5/14 - Distance Day Rewind

    by , May 14th, 2009 at 07:39 AM (Mixing it up this year)
    It is amazing what a little sleep at night can do for your swims. Got up a little on the late side but still wanted to swim atleast 4000 meters so distance was the only way I could get it in.

    I know this is not terribly creative or anything but the 5x400 set showed me I am on track consider that my best 400 free in competition is only a 5:54 getting that close in practice is great.

    1000 as 200 swim/pull/swim/kick/swim

    5x400 @ 7:00 Free w/paddles & bouy Descend went 6:45, 6:35, 6:24, 6:15, 5:57

    500 free kick EZ w/fins
    5x100 @ 2:00 free EZ

    Total 4000 meters
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  18. Back in the Wetlands

    by , May 14th, 2009 at 12:15 AM (Swimming, Life, and Other Stuff!)
    Today was a day full of rain, high winds, and thunderstorms. Gloom makes me crazy!

    I worked out tonight solo at LA Fitness. After 3 days of Long Course swimming I decided to take it easy tonight. Here's the workout:
    ------warm-up--------------------------
    1) 200 free rest 15 sec.
    2) 200 IM rest 15 sec.
    3) 6 X 50 Back Kick w/zoomers 1:00 int.
    4) 2 X 100 (IM aand stroke choice) 15 sec rest
    -------main set----------------------------------------------
    5) 500 Free swim-start easy and build by 100's (swam 7:38)
    6) 5 X 100 on 2:00 (IM, Free, Stroke Choice, Free, IM)
    7) 200 Free swim moderate 30 sec rest
    8) 8 X 75 on 1:30 (first 25 IM roll/50 free)
    9) 4 X 25 Free Hard on :40 int.
    10) 4 X 25 Fly Hard on :45 int.
    11) 100 ez swim down
    3,000 yards

    I acquired a new speed skin today. Does anyone know anything about the ZOOT Women's SpeedZoot 20. It looks, feels, and smells like a Blue-Seventy.
    It's the Capri length (half down the calf). It felt good on the body. Zoot is a triathlon company.
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  19. Fish out of water...

    by , May 13th, 2009 at 11:14 PM (Swim like an Orca, but faster !)
    My dryland program started last fall with the dryland program I read in Janet Evans Total Swimming book, then "The Complete Conditioning for Swimming" (Salo/Riewald) book. I learned more from reading Ande and Chris's blogs, then trying the Lezak program, (Also many other blogs that mention some form of dryland training) Thus far, my routine is;

    The Plan is 3x a week, trying to stay with M-W-F...

    Warm-up
    Caterpillars ~ 10
    Assisted Pull-ups/dips 2x8 ea. 120 then 110
    Hang 45's (hang from a pull up bar for 45 seconds, RI 1:00)
    Upper Routine (alt with Lower routine, never on the same day)
    Incline Hammer Chest Press 3x12 30lb.
    Seated One-Arm Curls 3x8 30lb.
    Bench one arm lifts 3x (12x30, then 8x40)
    Wide Lat Pull Down 3x12 80 / 100 / 120
    Narrow grip row 3x12 80 /90

    Cable Cross
    ( w/ both routines everytime)
    Two arm pull down (just like the fly) 3x12 20/22.5/25 each arm
    Alt Arm Backstroke Simulator Pull down 3x12 12/15
    Tri Press 3x12 15
    Seated (Ball) Shoulder Raise 3x12 5/10

    Lower Routine (alt w/ Upper routine)
    Hip Adduction 3x8 50/60
    Hip Abduction 3x8 50/60
    Seated Leg Extensions 3x12 50 / 60
    Leg Curls 3x12 50 / 60
    Squats 3x12 80 / 90 /100

    Stability Ball(after the above, everytime)
    Crunches 3x12
    Back Extensions 3x12
    After each rep, I do various Medicine Ball throw downs, russian twist, and flexibility exercises.

    I also do various stability ball exercises and some pilates routines to stretch after workouts at home.
    Its been a challenge to fit in how much weigh/dryland I can handle with the swim workouts.
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  20. Well 19 of you read my blog yesterday...

    by , May 13th, 2009 at 09:31 PM (The Labours of SwimStud)
    ...but nobody cared to comment.
    LURKERS!

    Today I had a tough guy swim sorta.
    500 W/U
    5 x 200 MF on 4:00
    Back, Under-over, shooters by 25 on :30 (5:00)
    Sides, Back
    200 EZ
    10 x 100 FR 1:45 held 1:30's and desc to 1:25 on the last two...this is impressive for me.
    4 x 50 Fly Drill
    8 x 25 Fly
    400 EZ
    Coach turned up for his swim while I was there and he pointed out a fault on my FR. I was leading my roll with my shoulder before my hand was in the water...so I worked on that and hey presto, I knocked off 2 strokes per length.
    This was good news b/c that had been bugging me since I hurt my back, my Stroke count had gone up by 2.
    In return I thwapped him on the hand while I did fly, but he and I both apologised and tried to take the blame.
    A pride moment (I don't have any TT's or WR's to brag about) he said my BR was really good and quote: "That's the way it should be swum..." sure it isn't perfect but it made my day. Maybe I'm bragging, but this guy was invited to Olympic trials in the 50's for BR. Awesome coach.

    After that I hit the gym:
    Pull ups 10,8,6.
    Chins 3 x 6.
    Leg Press
    Bench
    Rows
    Leg Extn
    Leg Curl
    Adduct
    Abduct
    Pec-Deck
    Taught several classes and coached swim team...whaddya know we worked on BR for 40 minutes of the hour...

    Updated May 14th, 2009 at 08:10 AM by SwimStud

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