Wednesday, July 1
by, July 1st, 2009 at 08:03 PM (2813 Views)
squats on machine, 140 x 1 x 4, 190 x 1 x 10, 200 x 1 x 10, 210 x 1 x 10
tricep press, 65 x 2 x 10
total ab machine, 130 x 1 x 15, 140 x 2 x 15
body rows, 4 x 15
back extensions w/25 lb weight, 3 x 15
incline crunches w/med ball, 2 x 25
bicycles on bosu, 3 x 25
external rotators, 10 x 4 x 15, each arm
prone scapular scrunches w/5 lb weights, 2 x 25
seated straight arm dips for RC, 60 x 2 x 25
(I'm sure I forgot something again. Can't remember a dang thing these days ...)
30 minutes focusing on the shoulders. As expected, my left shoulder was sore from all the freestyle last night.
Mike Heather posted this on a thread:
"I was given several exercises to do to strengthen the small back shoulder muscles which get very little attention in the weight room (or anywhere else until the shoulder hurts too much). But the coup de grace for my pain was changing my recovery thusly: after finishing the free stroke, no matter how much body roll you use, the palm of the recovering hand should face the water's surface. If you watch a practice, you will notice that many swimmers tend to finish their stroke and continue the motion of the hand, resulting in a twisting motion that has the back of the hand turned toward the water until it (the hand) reaches shoulder level, at which time it turns around to prepare for entry and the beginning of the next stroke."
I think I'm doing this with my left arm on freestyle. I need to take a lesson out of She Puff's book and shorten up my stroke and exit earlier when I'm not sprinting. Breathing on the left seems to help this somewhat.
Does anyone know specific exercises/weights to target the small back muscles? My lats in particular are frequently sore. I know the internal/external rotators are good for his, but is there anything else? May have to research this issue some.
40 minutes on indoor cycle. Went pretty easy, but still worked up a sweat
Mini Fort reports that her swim friends at swim camp are doing a lot of running and squats. She didn't run at her camp, but then it didn't focus on conditioning. She did spend a lot of time using cords & racks.
I really miss running. As some girl experienced, it is flat out the best exercise for weight control. I'm going to re-start after Nationals. I used to run 2x a week pretty regularly. I've pretty much cut that out over the last 8 months except for the occasional short run. This apparently has a very good effect on my swimming, but nothing else.
Breakfast: blueberry muffin, blueberries
Snack: banana, balance bar,
Lunch: quiche, watermelon
Snack: G2, strawberry banana smoothie (no time for a real lunch)
Dinner: steak, shrimp, salad w/veggies
So far, I haven't really noticed any significant impact from my "healthy substitution" plan. I've been cheating slightly more lately due to busy-ness.