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Strength Training and Dryland Workouts

  1. Back in the H2O and hitting weights again

    After a week and just about 3 days of this horrible bug I had (strep throat/cold) I was finally able to test my strength in pool yesterday. My swim felt somewhat strong and I did not feel too fatigued after not being in the pool for so many days. This morning I woke up and completely felt myself!! I was incredibly happy!! Being sick and having down time can be pretty depressing. So I was happy to hit the weights today.

    Swam Tuesday 2200 scy drills, intervals and builds

    Strength super sets

    Deadlift 125#6x2reps
    Swing Kettle bell 30#10x2reps FAST
    TRX Pull up 12x2reps
    Slam Med ball 15#6x2reps FAST
    Goblet Squat 30#8x2reps
    Squat Jump 5x2reps FAST
    Kneeling singlearm Press 20#6x2reps
    Push press 15#5x2reps FAST
    Kneeling side throw med ball 15#5x2reps FAST
  2. Meet + Weights

    by , March 23rd, 2015 at 10:49 AM (The FAF AFAP Digest)
    Albatross Meet:

    50 back, 31.0

    This was a half second better than last year. I felt great the whole way with good execution until the finish, which I completely misjudged. I can't remember exactly how. Meters finishes are tricky for me, as I'm usually between strokes. Anyway, I had the longest glide imaginable and should definitely have taken another stroke. Jim said it was a "terrible finish." So I might have been a half second faster with another stroke, which would have been a fantastic time. Still, 31.0 isn't too bad.

    50 breast, personal worst

    I shouldn't have swum this event. I only had 15-20 minutes rest after backstroke. My heart rate wasn't down and I had no zip. Lesson learned. I also can't seem to do breaststroke anymore. Not sure what's wrong. I had two PRs last year in breast, but it's been awful lately. I'm going to scratch the 100 breast at zones and swim something else.

    very long break until about 7:30 pm ...

    50 fly, 29.8

    Decent time, but again I had execution problems. Had a terrible second breakout and should have ascended my kicks sooner. I often have poor breakouts on the second length in very deep pools; I guess it's harder to judge where you are. I really need to work on this in practice with a tech suit on. Still, this is the fifth time I've been sub :30. I'm the only 50 year old to break that barrier; next year my friend Susan Williams will be the second.


    Overall, not a great meet. But it was fun to see my PV friends. I really hated driving down late Friday night. I got in very late after coaching and it took a couple hours to fall asleep (2:00 am). I really don't want to repeat this pattern for zones. So if I have to cancel my masters practice because there are no subs, I will do that.

    My 50 fly and 50 back were FINA #1 last year by a good margin, and these times will likely be the same. I am very excited to age up next year for this meet. I will be aiming at the 50 back, 100 back and 50 fly world records, which are currently 32.6, 1:12.2 and 31.1 respectively.


    Sunday Weights

    I paid an exorbitant fee to drop in at a gym before driving home and did the following:

    TRX, various exercises for 15-20 min
    DB rows, 35 x 4 x 6
    leg extensions, 125 x 4 x 6
    good mornings 85 x 4 x 5
    kneeling ab crunches, 140 x 3 x 8
    seated low rows, 75 x 4 x 8
    back extensions w/plate, 25 x 3 x 10
    flutter kicks on bosu, 100
    tricep press, 50 x 3 x 8
    rehab ex

    Updated March 24th, 2015 at 02:46 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  3. Strenght

    Its been a couple of weeks since my last post!! And also went on a week long ski trip in Santa Fe NM. I have a family vacation house there and there had been an extra 4' foot of fresh snow to snowboard on!. I celebrated my 43rd birthday March 3rd and had a wonderful vacation. Getting back to work, swimming with team and strength training is now back on track!! Yea!!

    Chris Ritter has made a new program for me incorporating "Speed Sets" and makes me feel like Wonder Woman my weights and reps are up.. and progress in the pool is gleaming!!


    Deadlifts 125#5x2reps
    Swing kettle bell 30#10xFAST 2eps
    TRX Pull ups10x2reps
    Slam medicine bell15#6x FAST 2reps
    Goblet Squat kettle bell 30#6x2reps
    Squat Jump5x FAST 2reps
    Kneeling Single arm Press 20#5x2reps
    Push Press15#5x FAST 2reps
    Core Push cable 50#5x2reps
    Kneeling side Throw medicine ball 15#5x FAST 2reps

    Unbelievable workout! but I so love the challenge and I feel stronger and am definitely more tone!!
  4. Wed-Thur, March 11-12

    by , March 12th, 2015 at 03:31 PM (The FAF AFAP Digest)

    Wednesday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    deadlift, 75 x 4 x 7
    face pulls, 50 x 3 x 25
    HS hi row, 130 x 3 x 8
    explosive leg press, 105 x 3 x 15
    back extensions, 190 x 3 x 6
    landmine windmills, 45 x 3 x 15
    kneeling ab crunches, 150 x 4 x 8
    batwing hold w/15 lb DBs, 3 x :30
    standing broad jumps, 10

    After lifting, I had a 90 minute massage. Good grief, my quads and IT bands were sore.

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x (100 + 50) w/fins @ 3:00
    -- UW 15 m each length with open turns
    50 EZ

    Main set:

    2 x (4 x 25 fly w/fins + 100 EZ)

    5 x starts, working on kick count to 15 @ AFAP and 100 pace
    100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    4 x (50 AFAP w/fins + 200 EZ)
    back (23), breast (26), fly (23), double shooter (20 high)

    5 x 50 DPS free w/paddles
    50 EZ

    Total: 3700


    I felt sluggish today, but it didn't effect my times, which were solid. Kinda tired after that effort. I've been doing a lot of HIT work and no recovery swims. I think tomorrow I'm due for one. Pitt is closed, so I will likely head to Sewy to swim with Jim and Bill. Debating whether I also should go to yoga tomorrow or start resting for the Albatross meet next weekend. Alternatively, I would start resting hard on Monday for 5 days. I have the same 5 days drop taper in mind for Zones. If I don't rest some for Zones, my 100 back will suck. I'm really second guessing whether I should have entered that event for nationals. But a 100 fly and 100 back double (plus a mixed relay) on the first day is a bit rough for me.

    Speedo is coming out with a new LZR on 4/1. I must say it looks like the suit for me. I didn't like my Arena Flex that much and it was too big on top. The Speedo suits fit me better, and it looks like they are aiming for the compression that the Arena carbon pros have had.

    I also saw that Matt and Annie Grevers have entered nationals!

    Updated March 12th, 2015 at 04:30 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  5. Sunday, March 8

    by , March 8th, 2015 at 07:37 PM (The FAF AFAP Digest)
    Drylands, 60 min

    rehab ex
    straight arm dips, 75 x 3 x 25
    flutter kicks on bosu, supine, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    push press, 50 x 4 x 8
    good mornings, 85 x 4 x 6
    rear delt flys, 65 x 4 x 8
    seated row negatives, 90 x 1 x 6 (couldn't get back on machine to do other reps)
    explosive leg press, 105 x 3 x 25
    combo skull crusher + straight leg raise, 40 x 3 x 12
    extreme angle squats on high boxes, 50 x 4 x 6

    Vinyasa Yoga, 75 min

    I know yoga teachers think Shavasana is important at the end of the session, but I just hate it. I want to bolt out and get on with my day.


    This is the first day since getting back from Paris that I've felt almost normal. Not all the way out of the woods, but getting closer.

    Interesting article on 50+ athletes in Outside magazine. It seems to be especially important to eat more protein, do HIT and sleep more. campaign=facebookpost

    Updated March 8th, 2015 at 07:44 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga
  6. Thursday, March 5

    by , March 5th, 2015 at 04:35 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness

    rehab ex
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    kneeling underhand pull down, 110 x 4 x 12
    bulgarians in a streamline, 3 x 10 each leg
    DB rows, 35 x 4 x 5
    kneeling ab crunches, 140 x 3 x 12
    rear delt flys, 60 x 4 x 8
    hip abductors, 110 x 4 x 5

    Quick Swim @ LA Fitness

    500 various
    8 x 25 drill
    4 x (25 breast @ 100 pace + 25 EZ)
    3 x (25 AFAP breast w/fins + 25 EZ)
    3 x (25 AFAP free w/fins + 75 EZ)
    5 x 50 cruise free
    50 EZ

    Total: 1650


    A definite uptick in health today! I didn't do too much in the pool bc I want to get a good workout in tomorrow.

    I registered for nationals today with recent times:

    Event #8 - W50-54 100 Butterfly Seed Time: 1:02.90
    Event #12 - W50-54 50 Breaststroke Seed Time: 34.00
    Event #28 - W50-54 50 Freestyle Seed Time: 25.10
    Event #38 - W50-54 50 Butterfly Seed Time: 26.30
    Event #42 - W50-54 50 Backstroke Seed Time: 27.78
    And hopefully a couple mixed relays

    I realized after entering 50 free that I need to focus more on sprint free. Also going to stick to my plan of focusing on 50 work and faking a couple 100s. Now I need to enter Zones. I will probably only do a few events there, but want to go to see PV friends and bc a few of my Team Pitt swimmers will be there.
  7. Sun-Mon, March 1-2

    by , March 2nd, 2015 at 02:53 PM (The FAF AFAP Digest)
    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    seated row negatives, 80 x 3 x 8
    rear delt flys, 60 x 3-4 x 8
    skull crusher + straight leg raise combo, 40 x 3 x 12
    cable twist w/yoga ball, 30 x 3 x 8 each side
    saxon side bends w/plate, 3 x 15
    kneeling ab crunches, 140 x 3 x 12
    straight arm dips, 75 x 3 x 25
    hip abductors, 110 x 4 x 5
    ?? something else, can't remember

    Too tired to go to yoga.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly

    Main sets:

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on belly
    100 EZ

    30 x 25 w/fins @ :30
    -- SDK to 15m+ on back
    100 EZ

    8 x 50 free w/paddles @ 200 pace @ 1:00
    100 EZ

    8 x 50 back w/paddles & fins @ 1:00
    150 EZ

    Total: 3450


    I am not feeling so hot. Last week, I was very tired and headachy, and I attributed it to sleep deprivation and jet lag. But I seemed to get worse over the weekend, even with Saturday off. I am just really dragging, and didn't do anything fast today. It occurred to me today that it might be a sinus infection as I've been congested for some weeks. If this relentless headache isn't gone tomorrow am, I am taking myself to the doctor. I would go tonight, but I have to drag myself back to the pool to coach. The timing for this is very poor as this is a key training time for my upcoming meets.
  8. Wed-Thur, Feb. 25-26

    by , February 26th, 2015 at 04:23 PM (The FAF AFAP Digest)
    Wednesday Drylands + recovery swim

    rehab ex
    good mornings, 85 x 4 x 5
    DB rows, 30 x 4 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    zercher squats, 65 x 4 x 6
    bent over rope pulls, 90 x 4 x 8
    straight arm dips, 75 x 3 x 25
    combo skull crushers + straight leg raise, 35 x 4 x 15
    crunches w/ 25 lb plate, 3 x 15

    1400 EZ swim

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x (25 @ 100 pace + 25 EZ)
    -- breast, working on pull

    6 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x 25 back @ 100 pace (15s)
    -- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
    50 EZ

    3 x (10 x 25 @ 100 pace + 100 EZ)
    fly w/fins @ :45
    breast @ :40
    dolphin kick w/fins @ :40

    Total: 3200


    Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.

    Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.

    Updated February 26th, 2015 at 04:34 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  9. Monday weights

    Monday night was a late workout for me. By the time I was done with my program I barely had any energy to shower.. and of course I did and immediately crashed to sleep.

    Hip circuits
    Cook Squats
    Single leg sit down

    Deadlift BB 95#8x2reps
    Opposite Bridge 18x2reps
    Batwing 25#5x2reps
    Waiter Carry 15#20yds 2 reps
    Seated Pull TRX8x2reps
    Goblet Squat 25#10x2 reps
    Single arm chest press 25#12x2 reps
    Core push Cable 40#10x2 reps

    Weights and reps are increasing and I'm liking the outcome of this workout along with swimming with the team.. YIKES!! which will be this evening!!
  10. Strength

    Shoulder Mobility+Tennis Ball
    Windup Stretch
    Seated Wall Angel
    Hip Circuits
    Cook Squats
    Single leg Sit Down

    Opposite Bridge16x2reps
    Batwing Dumbell25#5x2reps
    Waiter Carry+Kettle bell15#20yds,2reps
    Seated Pull up TRX4x2reps
    Goblet Squat Kettle bell25#8x2reps
    Single arm Chest Press 25@10x2reps
    Core Push +cable40#8x2reps

    My workouts are changing slightly as Chris had upped some weights and reps on my program. I'm feeling it!! and " I'm feeling good!!" as Nina Simone was sing it!!
  11. Swim and Dryland

    Haven't posted in a while, getting behind on some things, but still strength training and swimming!!

    strength Thursday 2/12
    Shoulder Mobility
    Wind up stretch
    Hip Circuits
    Cook Squats
    Single leg Sit Down

    Deadlifts 95#5x2reps
    Opposite Bridge 12 movements 2 reps
    Batwing 25#5x2reps
    Waiter Carry15#20yds,2 reps
    Seated Pull Up TRX8x
    Goblet Squat 25#6x2reps
    Core Push Cable 40#6x2reps

    Swim 2/14
    1025 ez focus on long reach,riding hips
    400 back focus on hip rotation and shoulder surfacing first before
    1000 pull bouy focus on finger tips entry, forearm paddle, high
    High elbows
    800 fast/mod pace, alternating odds fast, evens mod pace
    125 cool down


    was extremely tired and hungry, but felt sensational!
  12. Friday, Feb. 13

    by , February 14th, 2015 at 09:16 AM (The FAF AFAP Digest)

    rehab ex
    straight arm dips 74 x 3 x 25
    rear delt fly, 75 x 4 x 8
    good mornings, 90 x 4 x 5
    explosive leg press, 175 x 3 x 15
    extreme angle squats on high box w/45 lb plate, 45 x 4 x 8
    DB rows, 30 x 3 x 8 each side
    kneeling ab crunches, 150 x 3 x 12

    Short Swim:

    700 various
    5 x (25 fast + 25 EZ) @ 1:30
    200 EZ

    Total: 1150


    Heading to the airport soon. Flights are still on time despite the snow here. It's supposed to be 48-55 degrees when I'm in Paris. That will feel like spring to me! I can tell I'm getting a cold, woke up very congested. Just hope it doesn't worsen.

    Updated February 14th, 2015 at 09:46 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  13. Tues-Wed, Feb 10-11

    by , February 11th, 2015 at 03:43 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    land mines, 45 x 3 x 15
    single leg deadlift w/20 Lb DBs, 3 x 10 each leg
    straight arm dips, 75 x 3 x 25
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4-5 x 6
    wide grip lat pulldowns, 75 x 3 x 8
    kneeling ab crunches, 140 x 3 x 15
    seated row, 80 x 3 x 8

    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 torque drill w/paddles
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    4 x 25 SDK @ 100 pace @ :45
    50 EZ

    5 x (25 AFAP + 75 EZ)
    -- some from a push, some from the blocks

    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = back, 15 flat-low with 11 SDKs
    R2 = back, 15 flat -low, with 10-11 SDKs
    R3 & 4 = breast w/fins, no pullouts, 12 high-13s

    Total: 3250


    Some random thoughts for the day:

    1. I didn't like the Arena Flex as much as the Carbon Pro. Less compression and it definitely runs slightly bigger than the Pro. I was a little disappointed with the fit.

    2. I've decided to overhaul my breaststroke pull again. Today, I tried an EVF and hard elbow squeeze. That seems to be faster than my other style pull (was trying the Salo palms down recovery). I also think I'm kicking a tad too early, and should kick when I'm at the end of my recovery, not during. Breaststroke is such a frustrating stroke.

    3. I've decided I'm going to forget ever doing a real USRPT set. I'm too old, too much a drop dead sprinter, use too many SDKs and am mentally weak. So I won't be converting any fast twitch fibers from anaerobic to aerobic. Though I still think there is value in doing sets like I did today, as you get in a good amount of race pace work.

    4. This SCY season is going to be interrupted somewhat by my Paris trip (life first). But I think going forward that I need to focus more on strength training as I get ready to age up (at least in meters) next year. The move + RC tear took a real toll. And I think this particularly effects my 100s.
  14. Dryland

    I'm sure I'll sleep well tonight.. I did my stretch today nice and slow readying myself for new Monday workout program http://Rittersp (my trainer) has made for me. This starts a new month and the workout is challenging, but great!
    Deadlift barbell 95# 5x 2 reps
    Opposite Bridge 12x 2 reps
    Batwing 25# 5x 2 reps
    Waiter Carry dumbbell 15# 20 yrd ea arm 2 reps
    TRX Pull up 7x 2 reps
    Single arm chest press 25# 8x 2 reps
    Core Push 40# 6x 2 reps
    I really felt this workout!! Soaked in the jacuzzi for a few minutes before shower.. Wanted to fall asleep on the shower bench.. btw... I may have!!
  15. Hug the wall

    by , February 9th, 2015 at 10:20 PM (Of Swimming Bondage)
    My daughters' club team got a showing of the documentary, Touch The Wall (, shown in Scottsdale on Saturday. After a pretty decent AM cycling class at the JCC, I took #3 to it and thoroughly enjoyed it. Of course, being the aging guy that I am, I related far more to the Kara Lynn Joyce storyline - even though she and I have about as much in common as, say, SpongeBob and Aquaman/woman. If you're reading this blog, then you are clearly a swimgeek and so I recommend checking it out if it is coming to a theater near you -

    My swims at the end of the week, though, were more akin to "hugging" the wall than "touching" the wall (in the victorious sense of the movie). Even though I was home all week and ended up having a relatively good week, holistically, of training (between yoga and cycling), my pool time was more limited than I wanted and, when I went there, was pretty piss-poor in terms of performance. I made two attempts of my Hackett 400 IMs ( and Saturday afternoon and Sunday morning, but was so pitiful on the first round of each that I ended up bagging the rest of it. I did manage a solid set of 5 x 300s pull descend on 3:30 after that failure on Saturday, descending down from 3:23 to 3:09, but couldn't put together anything of note after my failure on Sunday.

    I flew over to LAX very early this morning, had a stressful and interesting day of work, and will just satisfy myself with some hotel room yoga tonight. I will try to get back on the program tomorrow and take my own medicine from here -
  16. Deadlift challange

    Aarrgh!! So, although I've said I'm liking my strength training(which I am) My trainer up weights and rep on me this week. I'm feeling good, but look forward to my swim tomorrow at the ERJCC indoor pool...

    Shoulder mobility
    Lat stretch
    Seated Wall Angel
    Hip Circuits
    Cook Squats
    Single Leg Sit Down

    Deadlift 12x40# (was a great challenge) held on to my form!! yea!!
    Alternating Bridge 40x
    Batwing 10x25#
    Core Push Cable 12x35#
    Pull up TRX14
    Goblet Squat24x20#
    Single arm Chest Press12x25#

    Went for a 90 minute massage to get some soreness out!! totally worked. I'm feeling great and ready for a great swim!!
  17. Spin, fly & f(l)ail

    by , February 4th, 2015 at 09:15 PM (Of Swimming Bondage)
    Had my first great spin/cycle class at the JCC on Tuesday where I felt like I was able to push hard and generally stay in alignment with the direction of the class. I also figured out my seat/handlebar/saddle alignment and did much better on the 'out of the saddle' work. I was a shaky, jellow-y mess of legs walking back home, but it was a great workout.

    I made it down to Mesa today to grab a noon-time swim with the team there. Paul Smith was coaching and it was 'flyover Wednesday' where the main set was a series of 3 rounds of 25 fast - 25 easy, 50 fast - 50 easy, 75 fast - 75 easy, 100 fast - 100 easy. All the fast was fly and the first round was swim, second round was supposed to be swim w/fins and third round was kick. I performed well on the first round and was happy to see 0:30, 0:46, 1:03 on the 50, 75 and 100. My calves cramped up majorly, though, as I tried to swim the second round with fins and so I dropped them for the 75 and 100, but my times were much poorer at 0:48 and 1:04+++++++++++++++++++++++++++++.

    Managed to grab a good lunch and talk swimming with Paul, Laura and Erin Shields afterwards. Erin's the meet director who runs everything Mesa does and makes pure magic happen for the Grand Prix/Pro Swim Series. This threesome does so much for the sport (and Paul does a lot for water polo, as well), so it was a treat to "talk swim shop" with them. It also got me excited about the upcoming April event - I really hope my work and life travel schedule permits me to be there as much as I have the last two years.
  18. Going digital

    by , February 1st, 2015 at 07:28 PM (Of Swimming Bondage)
    I was super-creaky in a 75 minute yoga class, grimacing to the point where the instructor came by and whispered something to the effect of, "Yoga's not supposed to be that hard and it should make you feel good." While she was wrong on the first part of that statement as it was very hard for me, I still felt awesome as I exited and then went down to the pool for a short sprint set.

    I had intended to do a variation on my standard 1,500 warmup followed by 10 x 50 USRPT, but the old, analog pace clock was blocked out by construction guys doing something with a lift. After a 300 IM k-d-s, I slipped into a nice set of 4 x 300 free where I started with buoy, paddles and snorkel and stripped off one piece of equipment after each 300. In addition, I descended the 100s on each 300 by adding one stroke per lap and increasing the intensity per 100 (e.g., 10-11-12 SPL on the first 300, 11-12-13 SPL on the remaining 300s). By the time I had finished that, I realized with great joy that the construction work was to install a nice, big digital pace clock high enough up on the wall that I think it'll be visible at both ends of the pool, from any lane and in almost any type of sun. The only sub-par component to the JCC pool had been the analog clock, so now everything is perfect. I wasn't motivated (or feeling fast) for USRPT 50s and so went a set of 6 x 50 hard kick, 12 x 25 alternating easy and fast and then a 50 cool down.

    I walked home feeling right near infinitely better than I did walking over.
  19. 100%

    Finally!! alas!! Feeling myself again!! those were tough and difficult down days.
    Let's see... Thursday;

    Shoulder Mobility
    Lat Stretch
    Hip circuits
    cook squats
    Single leg sit down

    Deadlifts 20x 35#
    Alternating bridge 46x
    Core Push20x35#
    pull up TRX12x
    Goblet squat20x
    Single arm chest press 30x20#
    Pike plank mball16x1 min rest

    Saturday swim;
    400w/u free
    300sprint25scy 1min rest
    550mod/fast free
    200cool down

    So good to be a happy little fish!!
  20. Dryland workout

    I'm feeling much stronger since I've started strength training with Chris. I can absolutely feel the difference as I propel though the water on every stoke ie; free and back. My hands catch the water and with great strength my arms pull almost effortlessly. In the past my arms and legs would tire out and with the same distance it's as if my limbs say "ok, lets do more". I'm being cautious to keep from over exerting myself and end up pulling or straining something. That being said, I absolutely understand why swimmers and other athletes train with

    Shoulder Mobility
    Lat Stretch
    Hip Circuits
    Cook squats
    Sit single leg

    Deadlifts 12x30#
    Alter Bridge 32
    Batwing 10x25#
    Core push 16x30#
    Pull up TRX 10
    Squat kettle ball 16x20#
    Single arm chess press 24x20#
    Core stability ball

    This evening, swimming working on w/u, drills and distance. Funny thing lastnigh, I had a dream I was swimming working on dolphin kicking and could see the sun and the water waves through my goggles and see my air bubbles come out as I streamed through the water... weird!! LOL!!