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  1. Having Fun

    by , March 5th, 2017 at 12:37 AM (Elise's Fitness Fun)
    A busy week kept me from getting in much in the way of working out, but still enjoyed what I did.

    Did an easy 1000 yard swim. Very easy like a warm-up. Just wanted to stay loose.

    A very active day! Started off this morning with the following swim:

    300 easy warm-up

    8 x 25 drill on :45 - odds are 3 rt/3 Lt/3 full fly, odd are heads-up free

    8 x 25 drill on :45 - odds are 12.5 underwater, 12.5 stroke, evens are double-acting back

    8 x 25 drill on :45 - odds are fly AFAP with fins, evens are kick on back

    100 easy

    1000 yards

    Early this afternoon, I took my dog out to the track and we did a 1.5 mile walk/ run as follows:

    Walk 400 meters

    1600 meters as follows:. Sprint the straights, walk the curves

    Walk 400 meters

    This evening, I bowled 4 games. Hoping to join a league this summer!
  2. Happy Friday!

    by , February 24th, 2017 at 07:23 PM (Elise's Fitness Fun)
    Decided to challenge myself with a good set today. I have been reading up on some various sets by coaches. Apparently, with both swimming and running, interval work involving efforts of 3 to 5 minutes are ideal for snapping your body into shape. So, I gave it a shot today in the below workout.

    Reverse 400 I.M. Drill

    5 x 300 on 4:30 - odds are kick with fins, evens are swim (no fins)
    Kicks are as follows:. 100 dolphin on back, 100 back flutter, 100 dolphin on back
    Swims are as follows:. 100 free, 100 back, 100 free

    100 easy

    2000 easy

    On the kicks, I got lots of rest. The swims, however, did not feel so good. I did not get very much rest. I was a little discouraged, but I tried to remind myself that a good bit of my training has been kicking with fins. What could I expect? In any case, I had to start somewhere, so today was the day. Hope to improve on this in the next month.
  3. Something Different!

    by , February 22nd, 2017 at 03:53 PM (Elise's Fitness Fun)
    Instead of my typical kicking with fins workout, I decided to do a little aerobic set without fins during my lunch break swim today. Still have a good bit of way to go on my conditioning, but hoping to start a base now. As I mentioned before, I will have more time this summer when I am off. Anyway, here is the workout from today:

    200 easy swim

    On the following set, the last 25 of each swim is backstroke. The rest is freestyle.

    50 swim on :50
    100 swim on 1:40
    150 swim on 2:30
    200 swim on 3:20
    150 swim on 2:30
    100 swim on 1:40
    50 swim on :50

    100 easy

    2 x 25 fly with fins (all-out) on :45

    50 easy

    2 x 25 fly with fins (all-out) on :45

    150 easy

    1400 yards
  4. Legs, legs, legs!

    by , February 20th, 2017 at 09:28 PM (Elise's Fitness Fun)
    The goal to burn some good calories continues. After 3 days of working my legs, I felt a little sore..On Saturday and Sunday, I did a 3 mile run/walk. This morning, I got the following workout in:

    3 x 500 kick with fins on 7:30

    100 easy

    8 x 25 back on :30

    4 x 25 fly drill - 3 rt/3 lt/3 full on :30

    100 easy

    2000 yards
  5. Short but sweet!

    by , February 18th, 2017 at 04:05 PM (Elise's Fitness Fun)
    On Wednesday, I walked two miles at lunch. That night, I bowled 5 games.

    On Thursday, I did the following workout:

    200 easy swim

    4 x 25 underwater dolphin kick with fins on :45

    4 x 25 back drill - alternate 25 left with 25 right - on :30

    4 x 50 back descend on 1:00

    4 x 50 dolphin kick with board - no fins - on 1:00

    4 x 25 fly drill - 3 rt/3 Lt/ 3 full on :30

    100 easy

    Total: 1000 yards

    Bowled another 4 games that night.

    by , February 14th, 2017 at 04:55 PM (Elise's Fitness Fun)
    I don't feel like I have gotten in a whole bunch, but even with what little I have done, I feel like I have made progress. One thing is for sure - I feel better in the water than I did a couple of weeks ago.

    Friday, February 10
    Warm-up: 300 - 100 kick, 100 pull, 100 swim
    5 x 100 Free on 2:00 Descend - Get 5 seconds faster with each 100
    5 x 100 Dolphin Kick on Back on 2:00 - Get 5 seconds faster with each 100
    200 fly drill
    100 easy

    I was really surprised as did as well as I did on the sets. I used to do these type sets when I was preparing for middle-distance races. On the kick set, I was just a few seconds off where I was 6 years ago.

    Tuesday, February 14
    4 x 500 kick with fins on 7:30
    Odds: Alternate 100 free kick with board and 100 back kick (no board)
    Evens: Alternate 100 dolphin kick on back and 100 back kick
    100 easy

    I am loving working my legs. My approach here is to strengthen my core before I start using my arms more. Unfortunately, during the 6 year break I have taken, I have gained 15 pounds. I want to make my core strong before I place a demand on my shoulders to pull more weight than they are used to. In the process of strengthening my core, I am also hoping I can drop a few pounds. My goal is to add 500 more calories of activity per day while cutting back 250 calories on food. I don't do diets well, so adding more activity and cutting out 250 calories a day seems like a manageable goal.

    by , February 8th, 2017 at 04:55 PM (Elise's Fitness Fun)
    Since I started working full-time three years ago, I have found it all too easy to avoid working out. I am not a morning workout fan and sometimes have to be in my office by 7 a.m., so mornings typically have been out. I have an hour for lunch, so my excuse has been that I did not have enough time to get in a "real" workout. The end of the day has not been a good time because of typical mom duties and because I sometimes feel like I have been hit by a mack truck. So, my new motto is, "Doing a little is better than doing nothing at all."

    I figure I will get in a little bit on the days I work and try to use my days off from work to get in longer or more challenging workouts. I am off during the summer, so hopefully, I can get in shape now and hit it harder this summer. I did not get a chance to blog yesterday, so I will include my workout from yesterday as well as my workout from today.

    5 minute spin on stationary bike

    3 rounds of the following:

    5 push-ups
    10 leg-lifts/knee raises in captain's chair
    15 bicep curls
    15 shoulder raises

    600 easy swim with fins

    3 x 100 I.M. Drill - 20 seconds rest between each 100

    100 easy

    Updated February 8th, 2017 at 05:31 PM by elise526

  8. January was rough!!

    by , February 6th, 2017 at 10:15 PM (Elise's Fitness Fun)
    Well, January was not a great month for starting back. First the flu, followed by food poisoning, and then low iron. After going through all of that, it feels wonderful to be back to "normal." I got in a quick swim at lunch today as follows:

    300 Warm-up:. 100 swim, 100 kick with fins, 100 pull

    6 x 200 on 3:15 - odds are kick on back with fins, evens are free swim with paddles

    100 easy

    I am wondering if anybody else out there has sat out 6.5 years of Masters swimming. I would love to hear about your early stage workouts and your ideas about getting back in shape.
  9. Express Workout

    by , January 23rd, 2017 at 06:51 PM (Elise's Fitness Fun)
    Got a bad, bad case of food poisoning last week, and so I have not been in the water in a week! I got in today at lunch and took it very easy.

    300: 100 swim, 100 kick flutter with fins, 100 free swim with paddles

    2 x 300 kick with fins on 5:00

    100 easy swim

    I know that this is ridiculously short, but I am still very weak. My goal in getting back in shape is to build up my core first. I always had a strong core and strong kick. I believe these both took a big load off my shoulders. Before I start doing too much with the arms, I want to make sure I have that great core strength again.
  10. Back In the Water

    by , January 16th, 2017 at 08:54 PM (Elise's Fitness Fun)
    After several years of being a couch potato, I am now back and trying to remain consistent. My age (50) and my time away from consistent workouts will make this a challenge. I am starting out easy. Below is the workout I did today:

    200 Reverse I.M. to warm up

    4 x 75 dolphin kick w/ board on 1:30

    4 x 75: 12 kicks on side, 3 freestyle strokes, 12 kicks on side on 1:30

    4 x 75 6 kicks on side, 3 strokes, 6 kicks on side on 1:30

    4 x 75 regular free on 1:30

    100 easy
  11. Some more core

    by , July 3rd, 2012 at 10:31 PM (Elise's Fitness Fun)
    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.

    If I think about it, I will post a pic tomorrow of the brawl.
  12. Summer Training

    by , July 1st, 2012 at 10:20 PM (Elise's Fitness Fun)
    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
  13. Early weekend workouts

    by , June 17th, 2012 at 02:04 PM (Elise's Fitness Fun)
    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
  14. Time to Deload

    by , June 15th, 2012 at 05:52 PM (Elise's Fitness Fun)
    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.
  15. Swim Workouts

    by , June 14th, 2012 at 11:10 AM (Elise's Fitness Fun)
    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

    Updated June 15th, 2012 at 05:56 PM by elise526

  16. Quick Weights Workout

    by , June 11th, 2012 at 08:58 PM (Elise's Fitness Fun)
    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.
  17. Friday's Workout

    by , June 10th, 2012 at 06:12 PM (Elise's Fitness Fun)
    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.

    Updated June 15th, 2012 at 05:59 PM by elise526

  18. Swin N Spin

    by , June 7th, 2012 at 09:36 PM (Elise's Fitness Fun)
    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:

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

    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!

    Active rest - walked 1 mile with dog

    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.

    Updated June 7th, 2012 at 09:50 PM by elise526

  19. A Date with the Gauntlet

    by , June 5th, 2012 at 07:24 PM (Elise's Fitness Fun)
    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.
  20. Kind of excited

    by , June 3rd, 2012 at 08:56 PM (Elise's Fitness Fun)
    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.
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