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Forum Administrator
Group: Forum Members
Active: 6/18/2018
Posts: 1,755 |
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| What I think I desperately need are arm exercises. My arms are noodles! -------------------------------
Dinosorceror, Administrator
Lava Dome Five Enterprises |
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Senior Member
Group: Forum Members
Active: 6/10/2007
Posts: 18 |
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More ocean and pool swimming yesterday (14Apr), about two hours worth. I head back to NY tomorrow; I'm gonna badly miss the ocean. But, hey, that's why I bought a YMCA membership last summer...
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Supreme Being
Group: Forum Members
Active: 1/25/2007
Posts: 80 |
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Updates and more exercise, getting fit, yay!
Whew, I'm tired.  From now on I'm gonna type up sets and notes separate, it'll make workouts easier to read and follow, if you do 'em too.
Apr 14: Swim:
1x 400 on the 8:00 stretch out, all different strokes
3x 150 on the 2:15, drilling IM the 1st half, then building speed the last half free.
12x 50 kick, 2 rounds of this series:
3x 50s, 25 kick free and 25 swim, on the :50
3x 50s, 25 swim stroke (any stroke execpt free), and 25 swim free, on the :45
Then six minutes break just for stretching.
3x 150s on 2:30, going slow pace to drill up to 3 strokes (Gotta put up the kinds of drills somewhere soon too).
Main set, 3 rounds of all this:{
1x 200 on the 3:15, negative spilt the 100s.
3x 50s on the the :40, fast and even, and add :30 rest to the last 50, then
1x 150 on the 2:30, negative split, and *fast*.
Then actively recover a 200 on the 3:00.
}
Next, a 100 sprint for time on 6:00. *Sprint!*
Then 500 swim on the 7:00, not hard, but not floating slow either.
Last big thing: a 200 kick on 3:30, negative split it;
and 2x 800s swim on the 11:00.
Finally, go 500 swim on the 8:00, at slow pace to easy warmdown speed. Total: 6900 yards.
Apr 15: 1 hour bike. Time 1 hr 7 minutes; max speed 31 mph; distance 16.17 miles @ average 14.36 mph. Was focusing on getting myself tired and then actively recovering, while still maintaing speed. It's tough, especially with my bad shifter/derailleur thing, I can't shift to 4th. And toeclips would be nice to get too. Toeclips would let me pedal up as well as down, offering more power and higher top speed.
Apr 17: About 1 hour 40 min of DDR, with rest inbetween sets of about 15-20 minutes of dancing. Lotsa fun, DDR will be my exercise when I feel too lazy or otherwise unmotivated to get out and swim or run or bike.
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LDU Swim Team Head Coach: contact for training
"Get ready for Beijing 2008--The Next Summer Olympics" |
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 Posted 4/19/2005 10:07 AM |
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Forum Administrator
Group: Forum Members
Active: 6/18/2018
Posts: 1,755 |
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| I still need to start using that Gazelle thing we bought...! -------------------------------
Dinosorceror, Administrator
Lava Dome Five Enterprises |
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Supreme Being
Group: Forum Members
Active: 1/25/2007
Posts: 80 |
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Dino, wassup! Glad that you're posting here, thank you.
May I suggest for you, working with a weighted bar; could be anywhere from like 8 pounds up to 18(there are some padded weighted bars at my local gym that are great for this).
These exercises will get your shoulders and arms stimulated and strengthened in very little time, and best of all aren't heavy weights or special equipment. Take the bar and grip it at about shoulder width, and from letting your arms hang loose in front of you, and keeping arms fully extended, simply lift the bar up till your arms are parallel to the ground. Another variation is starting with your arms fully extended, and lifting the bar almost over your head. For the posterior shoulder and triceps (muscles in the back of your arms), you can put the bar behind you, and keepin' your arms straight again, lift it out and behind (this one increses flexibility too, the farther you lift back). And yet another is gripping the bar in the middle, starting by bringing the bar up to the top of your chest, and pushing it out till your arms are straight, then doing that again. *Yet* another is rowing like a kayaker, one end of the bar rolling over another... and with all these, you can start at 15 reps or so, or whatever you can do, and periodically increase to like 30-40 reps each exercise. Hope that helps, and please ask if clarification is needed on any of these motions or anything else. ^\../^
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LDU Swim Team Head Coach: contact for training
"Get ready for Beijing 2008--The Next Summer Olympics" |
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Supreme Being
Group: Forum Members
Active: 1/25/2007
Posts: 80 |
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Agh, no update in forver (or four days plus).
To catch up, three days ago I did 3600 yards in the water, nothing special, just working on speed a little. The main set was 4x 100s free on 4:00, trying to break a minute. Went 1:01, :59, 1:00, and 1:00. Not too great, but pacing is good, and with more lifting and speed swims, these times should improve.
Yesterday I did an hour of lifting, changing to more weight and fewer reps. Usually for me as a distance swimmer, I do light weight and many reps; but now I want more power and strength. 180 abs done in sets of 45, and a "pyramid" set of dips and pullups. Dips are just holding yourself up, hanging, between two parallel bars. You lower yourself until your arms are bent at 90 degrees (dip), and then lift yourself back up. 10 dips, ten pullups, 8 dips, 8 pullups, and so on, down to 2 and 2. Working like that is a great way to tire yourself out, so you can recover more afterward and get stronger. Then it was into the pool for 1500 yards of loosening up, and backstroke technique work. Back is my worst stroke, and it's good to wind the arms the other way 'round every once in a while.
300 warmup, all strokes, easy speed.
6x 150s, each on 10 sec rest: odd 150s go 25 free, 100 weak stroke, 25 free. Even 150s go 25 free, 100 IM, 25 free.
300 warmdown any stroke except free. Easy!
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LDU Swim Team Head Coach: contact for training
"Get ready for Beijing 2008--The Next Summer Olympics" |
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Senior Member
Group: Forum Members
Active: 6/10/2007
Posts: 18 |
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I've spent most of the past week with a cold -- and the one day when I *did* go to the Y pool after work, it wasn't open. All schools in my area were on spring break for the whole week, which I suspect may have had something to do with it.
I'll start back in this week. Hopefully, things at the Y will be a bit more consistent.
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Supreme Being
Group: Forum Members
Active: 1/25/2007
Posts: 80 |
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Hey, that's all right. You got the attitude to keep going, and I'll keep going too. I missed today, did almost an hour of lifting last Saturday (and got a little much-needed abdominal work in); and did easy yardwork Sunday. I'm thinking to try going twice in one day to swim, or maybe swim in he morning and bike in the evening, if I miss again.
'Tis all cool, not being able to go every now and then is all right. As long as your attitude is that you will continue whenever you can, and do your best effort, and work to your goals. Speaking of goals, I should get a couple goal-setting posts in, as well as some URLs for fitness swimming and other exercises.... (to be edited later)
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LDU Swim Team Head Coach: contact for training
"Get ready for Beijing 2008--The Next Summer Olympics" |
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Supreme Being
Group: Forum Members
Active: 1/25/2007
Posts: 80 |
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I've had a few serious Real-Life (tm) angst going on lately so I've been absent from here, and missed a few days of practice; but I'm not stopping.
On friday and saturday last week, I did an hour of lifting, and then a half-hour of lifting, half-hour of good honest stretching, which felt great and is an excellent break from regular swimming or other exercise, and about a half-hour of DDR. Missed monday, but I hope to make that up over the week with more stretching and extended sessions.
I hope everyone who's been reading and/or posting to these threads has gotten a benefit out of them and/or been motivated to begin exercising on their own too. I'll be back sometime later this week, I just need a little partial-internet break for now. Peace, and good health.
P.S. Some sites that you might explore...
http://www.livejournal.com/community/healthandfitfur/ - Furry health! I was all w00ting about this LJ community when I found it, there's lots of fursons from all kinds of sports backgrounds with all different goals for fitness who seem to be nice and post asking for advice or just putting up their workouts. Eeep, I should de-lurk there. o.o
http://www.usms.org/training/ - This has a load of excellent info on drills and technique as well as fitness swimming, as well as getting started! This is from the US Masters swimming website (masters meaning ages 19+)
http://www.getfitnow.com/ - Filled with info about nutrition, all kinds of training methods and much more, plus there's a discussion board. Haven't seen too deeply into it, but there be a wealth of info to look over and learn about.
Well, I goes on net hiatus. Seeya, and have some *fun* exercising!
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LDU Swim Team Head Coach: contact for training
"Get ready for Beijing 2008--The Next Summer Olympics" |
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Supreme Being
Group: Forum Members
Active: 1/25/2007
Posts: 80 |
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*MERFS for crying out loud*
Whew. I have been out of the water and thus falling out of shape, since life is smacking me around a bit. Some of the time I had to not train for honestly good reasons but.... anyway.
Today I went biking 40 minutes, max speed 26 mph, distance 9.01 miles, average speed 13.28 mph. Not bad for being away for some weeks, but not great either. I put on my long sleeve shirt, sweater and pants to keep warm, and though I overheated, I'm not suffering miserably from cold-induced cramps, plus my body was burning more energy because it was warm. Sweet.
Day before that, 2500 yards of sucky swimming, but technique stayed okay at least. And the day before that, about 50 minutes of DDR, to work my calves, legs, and brain. Playing that game really makes you loosen up and let go of the habit I have of trying to anticipate too much–rather it lets me just flow with the arrows and beat.
Me lacking motivation, yes, admittedly. But stopping? maybe a bit, but never for long. Always looking ahead to the long-term goal of fitness and staying in shape for life.
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LDU Swim Team Head Coach: contact for training
"Get ready for Beijing 2008--The Next Summer Olympics" |
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