Met Josh right at 6:00 and swam 4 laps around BL. A slight wind kept the water a little unsettled during laps 1 and 4. But nothing bad. Each lap was just under 30 minutes, and these were serious laps with each one closer to the outside than I normally do.
Sprinted the last 500 yards. Got out of the water at 1:59:25 Not bad. Didn't have ANY shoulder or back issues at all. Felt great! The lifting is paying off already!
Looking forward to Friday's Fremont swim. Tomorrow I meet my bud, Dale Majors, who is doing the Bear Lake Half Ironman. He wants a few pointers on his swimming. We're meeting at SDRC tomorrow morning. I'll go a little earlier than we agreed so I can get in some laps before then.
2 comments:
Gordon - what do you recommend as far as beginner weight training sessions to help improve strength for swimming. i've never done much weight work but looking to get into now.
These are the exercises I typically do, but there are many many more..... just find a weight that you can do (but still push it)at about 10-12 reps per set. Once it gets too easy increase the weight a little.
It really makes a big difference in reduced muscle soreness while swimming when they are strong.
For shoulders: Standing DB front raises, lateral raises, overhead presses.
For Lats: Pull ups (assisted if needed), Seated Cable Rows(close grip and wide grip).
Triceps: standing Tricep cable extensions, Lying Barbell Tricep Extensions, pushups (Work up to where you can do 100!)
For lower back and abs: Hyper extensions, crunches, captains chairs
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