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Alex's swim journal

3000-yard workouts

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by , April 5th, 2013 at 01:08 AM (652 Views)
Haven't had much time to swim and less to blog this week, so I thought I would record a couple of my workouts now. I missed Wednesday's swim altogether, but was pretty sore from Tuesday's swim and weights... here's what I did:

400 EZ swim
2x thru (1200/1600):
-200 spear drill w/ fins
-200 pull
-200 fr

Kick (600/2200)
8 x 25 fly kick w/ fins on :30-:45
4 x 50 back kick w/ fins (:41-:44)
200 br kick w/ board

3 x 200 (600/2800):
-200 fly on 4:30 (3:55)
-200 BK on 4:15 (3:45)
-200 BR on 5:00 (3:50)

200 EZ fr

3000 SCY in 65 minutes

I liked breaking things up in 200-yard segments. The 200 fly was tough, and slow, but didn't feel as bad as I thought it would at the end of the workout. Had even less time for my Thursday workout, but still managed to get some IM work in:

1200 (alt. fr/pull by 200s)--20:30
4 x 250 (200 IM + 50 recovery) on 5:00
1:00 rest
400 IM (7:35)
400 EZ swim

3000 SCY in 57 minutes

The weights I've been doing as I start building strength for the OW season, which I've got to start training for, will hopefully stabilize the shoulder joint and help correct some strength imbalances... we'll see. Here's the routine I did this week, about 25 minutes after a little bit of core work:

lunges 3 x 10*
military press 3 x 10*
upright row 3 x 10*
squat 3 x 10*
incline press 3 x 10*
sumo squat 3 x 10*
bench press 3 x 10*
chest fly 3 x 10**
reverse fly 3 x 10**
full-can 3 x 8**
lat pull-down 3 x 10 (70 lbs)
seated row 3 x 10 (60 lbs)

*15 lb dumbbells
*8 lb dumbbells

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