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Friday, Jan. 23

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by
USMS MemberThe Fortress
, January 23rd, 2009 at 10:54 PM (1334 Views)
Had a wicked bad case of insomnia last night. Hate when that happens! It seems I can never sleep well when I know I have to get up early. Finally fell asleep around 3:00 am and got up at 6:00 am to take Mr. Fort and Fort girls to the airport. Fortunately, I went home and went back to bed. (Yes, I know this is bad sleep hygiene, but I plan on sleeping in whilst the fam is away!) Unlike Patrick, weights (or exercise even) have no correlation with my ability to fall or stay asleep.

PM:

Went to the gym. Did about 35 minutes of weights and core work. Did different exercises than the day before. Even did a mini bench press with 15 pound free weights, at Stud's suggestion. Didn't tweak anything, so I may persevere on the bench pressing at light weights. I feel a little wimpy about it, as I used to bench press well more than my weight in college. But c'est la vie! Did some leg extensions today too. Need to do these more as they are good for dolphin kicking.

Later PM:

Dropped kids off at the movies and went to the gym pool. SCM -- I generally add 10 seconds to my usual intervals. Did a longish (for me) workout since I wasn't rushed.

Warm up:

700 variety swim, kick, drill

5 x 100 single arm fly drill @ 2:00

Kick Mountain Endurance set:
(did the climb dolphin kick with board and the descend dolphin kick on my back. all at 20 second RIs)

50 kick
100 kick
150 kick
200 kick
200 kick
150 kick
100 kick
50 kick

Aerobic Sets:
(modified and shortened a set of Chris's from earlier in the week)

4 x 100 back @ 1:50
4 x 50 backstroke kick @ 1:10
fast, EZ, fast, EZ
3 x 100 back @ 2:00
(5 seconds faster than previous set)
4 x 50 backstroke kick @ 1:10
fast, EZ, fast, EZ
(was hacking due to poor air quality. bubble pool. had to get out and use my inhaler. put on fins)
2 x 100 back @ 2:00 (went 1:10s)
2 x 50 backstroke kick @ 1:10, fast, EZ
1 x 100 EZ
(meant to do this fast, but was hacking and worried about a full blown asthma attack, so backed off.)

20 x 25, alternate easy speed fly, easy, working on DPS and staying flat

100 C/D

Total: 4300 meters

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Updated February 10th, 2009 at 10:25 AM by The Fortress

Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. SwimStud's Avatar
    Just maintain a muscle squeeze if you go with light weights...it'll work. 15lb in each hand free isn't a bad start...
  2. The Fortress's Avatar
    And my pecs were already sore from the chest press and fly exercises from the day before. I guess I've really been ignoring them ...
  3. SwimStud's Avatar
    when I lifted as a kid the adage was heavy on 4-8 reps for mass...anything above was not going to build size...though it will still help you get strong. Don't forget a lot of the benefit is the strength gained from "new" movements for the muscle...so shake up the lifting routine periodically too for best results
  4. qbrain's Avatar
    Ah, kick mountain. Hated that ride as a kid and still do.

    You got a nice workout in. Chris' workouts make me tired just reading them, but kudos to you for stealing from him. I like stealing from Jazz.

    And my pecs were already sore from the chest press and fly exercises from the day before. I guess I've really been ignoring them ...
    Don't worry, I am sure others havn't.
  5. The Fortress's Avatar
    Many of Chris' workouts are well beyond me. You notice I don't try his broken mile sets? lol