Weights + GMU Swim
by, September 3rd, 2009 at 04:24 PM (1223 Views)
HS hi row, 140 x 3 x 10
HS bench press, 80 x 3 x 8
rear delt fly, 55 x 3 x 15
bicep curl w/BB, 30 x 2 x 15, 40 x 1 x 12
leg extension, 60 x 3 x 15
seated leg curl, 60 x 1 x 15, 70 x 1 x 15, 80 x 1 x 15
standing overhand single arm push on double cable machine, 25 x 3 x 15, each arm
hip hinges w/12.5 lb DBs, 3 x 10 each leg
goblet squats, 40 x 3 x 15
leg adductors, 80 x 3 x 15
external and internal rotators, 10 x 2 x 15, each arm
3 point arm extensions, 2 x 15
elevated crunches w/med ball, 2 x 15
dead bugs on bosu, 2 x 25
decline reverse crunches, 3 x 20
10 minutes of stretching
Got in a longer session today, though I still kept the amount of weight conservative as I ramp up again. I've decided I'm going to do more leg work in the gym. In the past, I've done very little -- just squats and maybe a leg press here and there. I'm going to add in leg extensions and seated leg curls with a small-ish range of motion.
My legs were slightly sore today from the run -- that's what I get for not running for over 2 months ... I could feel my core muscles too; and those are usually never sore.
Ran across this article/study on ab work. I was a bit surprised by the rankings of core exercise. I would have expected the ab roller and planks to be higher.
Chlorine posted this on the forum and it also looks worth looking at:
I'm heading to Mason tonight and will update my blog with my swim later. This will likely be one of my last Tuesday/Thursday night sessions, as my kids' practices/dinner/homework tend to interfere with me getting to these practices during the school year and Mr. Fort is often working/traveling. So I will become a Sunday regular once again. I've heard this Sunday's practice will not contain one stroke of freestyle ...
I sent in my transfer of affiliation form to re-join GMUP. Though I LOVED swimming with all my Academy Bullets teammates at Nationals. It should be effective by the Sprint Classic. I'll just need to swim the Fall Ball, if I do, unattached.
200 IM drill
8 x 50 kick w/fins @ :50
2 x (3 dolphin kick on back, 1 dolphin kick on side)
6 x 125 @ 1:45 (100 free/25 stroke)
(I worked the free, cruised the last 25)
4 x 100 kick @ 1:50
(I did these fast with fins to get some speed work in and went :59-1:00 backstroke kick)
6 x 75 @ 1:10 (25 stroke/25 free/25 stroke)
(I'm not a fan of changing from stroke to free this much. But others love it.)
extra :30 seconds rest
6 x 100 pull @ 1:20
(I did backstroke kick w/fins and held around 1:03s.)
4 x 25
#1 UW dolphin kick off blocks
#3 fast off blocks