Weights then swim
Went to gym today:
6 minute warmup on elliptical machine
Light weight-lifting workout
Capt’s Chair 12
Dumbbell bench press 45 x 8
Leg Press 270 x 12
Leg curl 115 x 12
Lex extension 130 x 12
Calf Press 250 x 12 each leg
Barbell Bench Press 140 x 7, 140 x 6
I didn’t want to tire my muscles too much before swimming, so I didn’t really push myself too hard on the weights.
Next, swam about 2500 yards in a little over 45 minutes. This time, instead of swimming entire length at continuous pace I mixed up the paces and swam some laps of breaststroke. I concentrated much more on form elements — extending the forward arm to keep body long, keeping arms in the front quadrant, rotating the body a lot, pressing the chest down, breathing on both sides, and more flip turns. I did some faster segments but did not keep track of time really carefully. I also did some laps concentrating on the number of strokes per 25 yard length — average when I concentrated was around 21-22.
I had thought about doing 3000 yards, but I’m glad I kept it at 2500 because I feel weary right now, and I have quite a bit of work to do the rest of the day.
December 30, 2007 at 11:51 am
Good swim, Good workout. I think the drills will help you in the long run. Way to end 2007 strong. Happy New Year