http://forums.usms.org/blog.php?9245-Elise-s-Fitness-Fun U.S. Masters Swimming Discussion Forums en Thu, 23 May 2013 03:41:00 GMT vBulletin 60 http://forums.usms.org/images/misc/rss.jpg http://forums.usms.org/blog.php?9245-Elise-s-Fitness-Fun http://forums.usms.org/entry.php?23457-Some-more-core Wed, 04 Jul 2012 01:31:42 GMT Yesterday, hit the weight room for some core work. First did a 30 minute spin class (I was late.). Then, did the following workout: 2 sets of 10... Yesterday, hit the weight room for some core work. First did a 30 minute spin class (I was late.). Then, did the following workout:

2 sets of 10 push-ups with bosu ball

4 sets of 25 sit-ups on incline with 12 lb. medicine ball

2 sets of 20 leg/knee lifts

100 bicycle crunches

Today, meant to have an active rest day, but got in a very small workout while encouraging kids on son's cross country team. It was 100 degrees when practice started. Got in 1/2 mile walk/jog to warm-up and then did 3 x 400 jogs with them, trying to encourage those who were struggling on the second half of a 6 x 400 set. Then did a 1/2 mile cool-down. Despite the heat, everybody was in good spirits after the practice.

Tomorrow, hope to slide into the club pool for a 2,000 meter workout before it opens up for 4th of July activities. Each year our pool has a greased watermelon water polo match on the 4th. Lots of good pizes for team that wins. Always all-men and a real macho kind of contest. About 7 years ago, I snuck in on the contest and those guys didn't know what to do. Rednecks have honor when it comes to women, so I was able to get away with much more than any of them ever could.:D

If I think about it, I will post a pic tomorrow of the brawl. ]]> elise526 http://forums.usms.org/entry.php?23457-Some-more-core http://forums.usms.org/entry.php?23415-Summer-Training Mon, 02 Jul 2012 01:20:22 GMT Summer training is fun but can be a challenge. Vacation and changes in pool schedule can make it hard to stay on a schedule. The last two weeks have... Summer training is fun but can be a challenge. Vacation and changes in pool schedule can make it hard to stay on a schedule. The last two weeks have been busy, busy, but got in a few runs, swims, and lifts.

I have gotten started on my high reps/low weights program. Wow! What a whole different workout! It plain old wears me out, but that is a good thing. My weight-lifting guru contact said that 3 sets of 15 was plenty. I had planned to do 5, but he said that many sets was overkill. Today, did the following workout:

Warm-up: 8 minutes on the gauntlet

Bench press: bar x 10, 3 sets of 65 x 15

Lat hi row: 3 sets of 90 x 15

Overhead press w/dumbells: 3 sets of 20 x 15

Lat pull-down: 3 sets of 100 x 15

Leg press: 3 sets of 150 x 15

Leg curl: 3 sets of 20 x 15

Leg/knee lifts: 3 sets of 20

Calf raises: 3 sets of 70 x 15

Cardio workout: spin bike bike for 15 minutes, brisk walk (4.0 mph) for 15 minutes, 10 minutes on gauntlet ]]> elise526 http://forums.usms.org/entry.php?23415-Summer-Training http://forums.usms.org/entry.php?23150-Early-weekend-workouts Sun, 17 Jun 2012 17:04:27 GMT Got my run in on Friday evening. Did 3 miles straight running at a 9:16 per mile pace. Followed run with a 15 minute walk. Saturday morning,... Got my run in on Friday evening. Did 3 miles straight running at a 9:16 per mile pace. Followed run with a 15 minute walk.

Saturday morning, got up early and did a swim at the club pool before it opened. Workout was as follows:

300 free
200 dolphin kick with board

300 back
200 breast kick with board

300 free
200 dolphin kick with board

3 x 100 fly - 3 rt/3 lt/3 full
200 breast kick with board

2000 SCM ]]> elise526 http://forums.usms.org/entry.php?23150-Early-weekend-workouts http://forums.usms.org/entry.php?23131-Time-to-Deload Fri, 15 Jun 2012 20:52:32 GMT Finished up three weeks of heavy lifting and will now take one week of active rest on the weights to deload. On my next round of weight-lifting, I am... Finished up three weeks of heavy lifting and will now take one week of active rest on the weights to deload. On my next round of weight-lifting, I am going to be doing higher reps and lower reps. I need to debulk a little bit without losing too much strength. I've been on my program for two weeks and have had some modest results but really would like to see a five to eight pound drop. Whether it is muscle weight or fat, I have an ideal weight I race well at and I would really like to get down to that weight.

Upon checking, I have had a 1-2% drop in body fat since starting a couple of weeks ago, but no weight loss. I guess that it is the better way to aim for losing weight - make my body become a better calorie burning machine. Still, I do need to drop pounds and lifting heavy weight probably is not going to make it happen too quickly, so after next week, I think I will go to doing 5 sets of 15. I know it seems like a bunch of volume, but it has worked well before. Also plan to go from 30 minutes on my cardio to 45 minutes.

Yesterday, I actually went up on time on my cardio. Did a 50 minute moderate ride on my road bike averaging just 16.2 nph.

Today, hit the weight heavy for the last time before going into deload. Here is what I did:

Warm-up: 8 minutes on gauntlet, stretching

Bench: bar x 5, 3 sets of 105 x 4

Hi row: 90 x 5, 3 sets of 110 x 8

Military press w/dumbbells: 3 sets of 40 x 8

Lat pull-down with cable: 3 sets of 100 x 6

Hammer curls: 2 sets of 15 x 10

Triceps press: 2 sets of 40 x 10

Squats: bar x 5, 95 x 20

Captain's chair leg raises: 2 sets of 20

Calf raises: 2 sets of 80 x 10

Twist crunches: 2 sets of 25

Cruches with 12 lb med ball: 1 set of 25

Knee raises on bench: 2 sets of 25

Hoping to take a short run in a little bit. ]]> elise526 http://forums.usms.org/entry.php?23131-Time-to-Deload http://forums.usms.org/entry.php?23098-Swim-Workouts Thu, 14 Jun 2012 14:10:58 GMT Tuesday, got in a good swim down at the club pool. Love swimming in cool water and the outdoors! So much easier! Warm-up: 1000 - 200 kick, 200... Tuesday, got in a good swim down at the club pool. Love swimming in cool water and the outdoors! So much easier!

Warm-up: 1000 - 200 kick, 200 swim, 200 pull, 200 kick, 200 swim

4 x 50 fly with fins: 25 kick/25 sprint on 1:15

100 easy

4 x 50 back with fins: 25 kick/25 sprint on 1:15

100 easy

4 x 50 free with fins: 25 kick/25 sprint on 1:15

200 easy

2000 SCM

Followed by 2 mile run/walk - Alternated 4 minutes run with 1 minute walk

Wednesday - 1.5 mile walk

Thursday - A busy day ahead, so just got in the pool to warm-up basically:

200 kick on side with fins

200 breast pull with fins

4 x 50 fly 3 rt/3lt/3 full

200 back with paddles

4x 50 fly: 3 rt/3 lt/3 full

1000 SCM ]]> elise526 http://forums.usms.org/entry.php?23098-Swim-Workouts http://forums.usms.org/entry.php?23040-Quick-Weights-Workout Mon, 11 Jun 2012 23:58:25 GMT Not much time yesterday, but got in an upper body workout: Warm-up: 5 minutes on treadmill Bench: bar x 10, 3 sets of 105 x 3 Hi row: ... Not much time yesterday, but got in an upper body workout:

Warm-up: 5 minutes on treadmill

Bench: bar x 10, 3 sets of 105 x 3

Hi row: 90 x 10, 3 sets of 120 x 5

Military press w/dumbells: 2 sets of 15 x 10

Lat pull-down with cable: 2 sets of 85 x 10

Hammer curls: 2 sets of 15 x 10

Leg/knee lifts: 2 sets of 20

Followed with 1.5 mile walk

Today did another brisk 1.5 walk. Hoping to swim and bike tomorrow. ]]> elise526 http://forums.usms.org/entry.php?23040-Quick-Weights-Workout http://forums.usms.org/entry.php?23010-Friday-s-Workout Sun, 10 Jun 2012 21:12:48 GMT Hit the weights and did the following: 8 minute warm-up: 4 min. on treadmill, 4 min on rowing machine Bench press: bar x 10, 70 x 6, 90 x 4,... Hit the weights and did the following:

8 minute warm-up: 4 min. on treadmill, 4 min on rowing machine

Bench press: bar x 10, 70 x 6, 90 x 4, 105 x 2

Hi row: 90 x 5, 3 sets of 110 x 8

Military press: 2 sets of 30 x 10 (used barbells)

Lat pull-down (machine): 90 x 5, 2 sets of 120 x 8

Squats: bar x 10, 1 set of 65 x 20

Leg lifts: 2 sets of 20

Bicycle crunches: 1 set of 100

Prone Back Extension: 2 sets of 10

Followed workout with 30 minutes on gauntlet - Level 11 - Fat Burner. ]]> elise526 http://forums.usms.org/entry.php?23010-Friday-s-Workout http://forums.usms.org/entry.php?22961-Swin-N-Spin Fri, 08 Jun 2012 00:36:41 GMT Tuesday morning hit the pool for a swim workout and followed it with a spin on the Schwinn Spinner bike. Did a long warm-up as I am not a morning... Tuesday morning hit the pool for a swim workout and followed it with a spin on the Schwinn Spinner bike. Did a long warm-up as I am not a morning person. Workout went as follows:

Warm-up:
100 swim, 100 kick,300 pull
2 x 200 dolphin kick on back with fins
1 x 100 back pull with paddles

Sets:
4 x 75 with fins on 1:45 - 25 drill/25 kick/25 swim - odds were fly and evens were back

3 x 200 - 100 pull/100 kick - odds were free, #2 was back

100 easy

Followed immediately with 30 min spin on stationary bike. Sweated buckets!

Wednesday
Active rest - walked 1 mile with dog

Thursday
30 minute sprint run/walk with dog - 2 minute warm-up walk and then alternated 3 minute run with 2 minute walk. Once I had done about a mile, I really pushed it and sprinted the runs. Got 2.5 miles done in 25:17(this includes the 2 minute warm-up walk). Walked another 5 minutes.

Followed run with a 30 minute ride on my bike. Love biking in my neighborhood - very few cars and I know where the dogss are. Did 8.25 miles, averaging 16.3 mph. Average HR was 152. ]]> elise526 http://forums.usms.org/entry.php?22961-Swin-N-Spin http://forums.usms.org/entry.php?22913-A-Date-with-the-Gauntlet Tue, 05 Jun 2012 22:24:24 GMT I am a day behind on blogging my workouts, so this is actually yesterday's workout. Still following my resistance workout/cardio plan. Hit the weights as follows:

10 minute warm-up on treadmill

Bench: bar x 5, 65 x 5, 2 sets of 95 x 8

Lat hi row: 90 x 5, 2 sets of 110 x 8

Military press: 30 x 5, 2 sets fo 50 x 8

Lat pulldown with cable: 3 sets of 85 x 8

Hammer curls: 2 sets of 12 x 10

Squats: bar x 10, 2 sets of 95 x 8

Captain's Chair knee/leg lifts: 2 sets of 20

Seated calf-raises: 2 sets of 70 x 8

Hit the gauntlet and did 30 minutes of the fat burner workout at level 10. I was pouring sweat by the time I was done. According to the machine, supposedly I burned 380 calories in 30 minutes, but who knows how much I really burned. Guess I should have worn my HR monitor. ]]> elise526 http://forums.usms.org/entry.php?22913-A-Date-with-the-Gauntlet http://forums.usms.org/entry.php?22859-Kind-of-excited Sun, 03 Jun 2012 23:56:00 GMT More swimming to come. I promise. Have been out of town the last few days taking a personal trainer certification course. I'll know in a couple of months if I passed. Kind of excited to start training people as working out is my passion. I have lots to learn because I am pretty old school on my weight room stuff. Learned a bunch of things with the stability ball - something I have used before but rarely use now. Also, learned a bunch of new exercises to work the core.

Also, I am excited about a plan for my training that a personal trainer came up with. This guy is a guru - has a special ops background and has trained others for the same. Anyway, I have finally come up ith a plan where I can try to lose a few pounds, drop the body fat, yet still stay strong.

First, I've been told I will have to train in the morning to get my metabolism going. Not wild about this as I am not a morning person but it can't hurt, especially since I have hypothyroidism and take my meds in the morning. I wake up with a slow metabolism until the synthroid can get in my blood, so working out in the morning is probably not a bad thing.

Second, I am to follow my resistance workout with 30 minutes of cardio. So I will lift weights first and follow it with a 30 minute workout on the treadmill. Of course, I will warm-up 10 minutes before lifting weights. I am going to treat my swim workous like a resistance workout because I train for power and speed, using fins a good bit. I will follow each swim workout with a 30 minute spin on the bike.

I plan to try this for one month and see how it goes. Before starting my plan last week, I got 2 miles of easy running in on Wednesday, May 30. I officially started my plan on June 1 and did as follows:

10 minute warm-up on gauntlet

Bench press: bar x 5, 65 x 5, 2 sets of 95 x 6

Lat hi row: 90 x 5, 2 sets of 110 x 6

Hammer curls: 2 sets of 12 x 10

Squats: bar x 5, 2 sets of 95 x 8

Seated calf-raise machine: 2 sets of 70 x 8

Captain's chair: 2 sets of 20 bent knee/straight leg raises

30 minute workout on treadmill: 1 mile alternating 2 min walk at 3.5 mph with 1 min run at 7.0 mph, 1 mile alternating 1 min walk at 3.5 mph with 1 min run at 8.0 to 9.0 mph, 5 min. cool-down walk.

Last night, feeling inspired, I did a treadmill workout at the hotel: 5 minute walk, 2 miles alternating 2 minute walk at 3.5 mph with 1 minute run at 8.0 moh, 5 minute walk.

Did lots of exercises at the personal training seminar today, so think I will call it a day.

Looks like tomorrow will be another weights/run day as the weather is supposed to be crappy. Tuesday looks like a good swim/bike day. ]]> elise526 http://forums.usms.org/entry.php?22859-Kind-of-excited http://forums.usms.org/entry.php?22766-Run-bike-and-an-eagle Tue, 29 May 2012 22:30:59 GMT Two mile trail run this morning with my dog. Surprisingly, the heat did not bother me too much. Still thinking about the squats and running thing. I... Two mile trail run this morning with my dog. Surprisingly, the heat did not bother me too much. Still thinking about the squats and running thing. I might pick up the running but continue the squats but at a very low weight. I like the exercise for simple functional strength.

This afternoon, I rode my bike in my neighborhood which happens to be very rural. I call it my workout mecca because it is the perfect place to bike and run. Little traffic and not too many dogs. As I was biking down one road, I saw an EAGLE, a real live one, sitting in my neighbor's front yard. It was huge! At first I thought it was a statue, but then I saw it moving and realized it was the real thing. It must have two feet tall.

Anyway, I rode 10 miles, averaging 17.2 mph. My heart rate for the ride averaged 159. ]]> elise526 http://forums.usms.org/entry.php?22766-Run-bike-and-an-eagle http://forums.usms.org/entry.php?22748-The-Swimming-Continues Tue, 29 May 2012 03:36:36 GMT Swimming in an outdoor pool has lured me back into swimming more often. How wonderful it is to breathe fresh air! This morning I did the following... Swimming in an outdoor pool has lured me back into swimming more often. How wonderful it is to breathe fresh air! This morning I did the following workout:

300 easy swim

300 pull with buoy and paddles

300 dolphin kick with board

300: 150 dolphin on back w/fins, 150 dolphin on side with fins

4 x 25 underwaters

2 x 200 back with paddles

4 x 50 - 3 rt/3 lt/3 full fly

100 easy

2000 SCM

Yesterday, ran 2 miles in the morning and did the following weight workout:

Bench press: bar x 5, 65 x 5, 3 sets of 95 x 5

Lat hi row: 90 x 5, 3 sets of 110 x 5

Hammer curls: 2 sets of 12 x 10

Squats: bar x 5, 95 x 10

Leg lifts in captain's chair: 2 sets of 20


Trying to decide if I should pick up more running and punt the squats or keep the squats and do just a little bit of running. I want to be strong, but I am carrying just a little bit more weight than I would like right now. Nothing works better to drop weight and body fat than running. Running more than 2 or 3 miles at a time though does not go well with squats, at least not with me. I may need to work up to doing some runs of 6 miles if I hope to see any drop in the weight. I might punt squats except for just doing the bar until the end of the summer and do some running right now. ]]> elise526 http://forums.usms.org/entry.php?22748-The-Swimming-Continues http://forums.usms.org/entry.php?22721-A-Festive-Week Sun, 27 May 2012 02:53:53 GMT Socially, this week has been quite wonderful. Friends visiting town and friends on a break from work have put together all kinds of gatherings that... Socially, this week has been quite wonderful. Friends visiting town and friends on a break from work have put together all kinds of gatherings that have kept me outside getting lots of sun. Have had a couple of celebrations this week for my birthday. What a great week it has been. Even got in my 3 cardio workouts for the week - 2 swims and a Zumba workout (my first). Also got in one weight-lifting workout. Am continuing to walk at least 1.3 miles each day.

Really enjoy the Zumba workout and think I will make it a regular thing on Wednesday mornings. The walking also is quite enjoyable.

On weights, I have resumed heavy lifting again. The workout was as follows:

Bench press: bar x 5, 65 x 5, 3 sets of 90 x 5

Lat hi row: 90 x 5, 3 sets of 110 x 5

Hammer curls: 3 sets of 12 x 10

Squats: bar x 10, 2 sets of 95 x 10

Captain's chair leg lifts: 2 sets of 10


Today the outdoor pool opened and I got there just when the pool opened for the day. Got in 2200 SCM as follows:

200 kick on side with fins

200 dolphin kick on back

4 x 50 : 25 back/25 free

4 x 50 with fins: 25 rt/25 lt fly

4 x 50: 3 rt/3 lt/3 full fly

200 dolphin kick

4 x 50 3 rt/3 lt/3 full fly

4 x 50 free with fins

200 kick on side with fins

4 x 50: 25 AFAP fly with fins/25 easy

200 easy

Followed my swim with a strawberry daiquari from the poolside bar.

Plan to hit the pool again tomorrow. ]]> elise526 http://forums.usms.org/entry.php?22721-A-Festive-Week http://forums.usms.org/entry.php?22560-Deload-Week Sat, 19 May 2012 16:52:20 GMT Boy, did I ever take it easy this week. Guess my muscles love me, but I wonder if I will ever get back into swimming shape. Didn't get a chance to get to the pool this week, but haven't given up on my mission to get back in shape.

Got two sessions in as follows:

1 mile walk to warm up.

3 rounds of the following:
10 push-ups
10 pull-ups
20 leg lifts in captain's chair (actually when I do this I alternate a bent leg lift -knee lift- with a straight-leg leg lift)

Walked at least 1.3 miles each day. ]]> elise526 http://forums.usms.org/entry.php?22560-Deload-Week http://forums.usms.org/entry.php?22473-On-a-Deload-Week Tue, 15 May 2012 05:12:29 GMT Still trying to get back into the habit of blogging. Didn't get to it last week. Whoops! Got in two days of weights, one day of swim, and took a walk of least 1.5 miles each day. The swim was on Wednesday and is as follows:

Warm-up: 200 swim, 100k, 200 pull

2 x 300 - alternate 25 heads up/75 swim - 1 minute rest between swims

8 x 50 with fins - 25 kick/25 swim on 1:15

6 x 50 with fins - 25 uw/25 swim on 1:20

200 easy

2000 yards

Thursday, did last heavy workout to conclude three weeks of heavy lifting.

Bench press: bar x 5, 65 x 5, 3 sets of 100 x 5

Lat pull-down: 90 x 5, 110 x 5, 3 sets of 140 x 5

Squats: bar x 10, 65 x 20

Hammer curls: 2 sets of 12 x 15

Leg lifts in Captains chair: 2 sets of 20

Today, started my deload week. Letting the muscles, tendons, and joints rest after three weeks of heavy lifting.

1.5 mile walk, 1 mile: 2 min run fast/1 min walk

3 rounds of the following:

10 push-ups with bosu ball
10 pull-ups on pull-up assist machine
20 leg lifts in captain's chair

Walked another 1.5 miles this evening. ]]> elise526 http://forums.usms.org/entry.php?22473-On-a-Deload-Week