Category: Workout

I started my first Simplan plan today. Here’s what it is:

Warm up

• 4 x 25m Freestyle Swim (even pace), rest 0:10 / 25m

Build up (repeat 4 times)

• 1 x 25m Freestyle Breath Left, rest 0:10 / 25m
• 1 x 25m Freestyle Breath Right, rest 0:10 / 25m

Core

• 4 x 100m Freestyle Swim, target time 03:30 / 100m, rest 0:30 / 100m

Warm down

• 2 x 50m Freestyle Easy, rest 0:15 / 50m

I nearly did it all, too. On the core set, I could only get in 3 reps. The first rep was about 3:20, the second about 3:30 and the last about 3:40. I guess it averaged out.

It didn’t help much that I worked out my chest and abs yesterday.

I will keep doing this programme until I get work in all four reps in the core set and they can all be under 3:30.

The Buildup set sure helped in practising my breathing. I’ve been doing a terrible job at breathing properly (having never taken lessons), so this is helping.

Oh, and I found a site called We Endure. It’s a social networking sites for people who run, cycle and swim. You can see other people’s progress, and it keeps track of total workouts. Here’s my profile. I just wish there was a bit more flexibility in how we can report swimming workouts. Currently it allows total distance and time. It is kind of nice to see hoe much distance I’ve done in a month though.

I worked my chest and abs today.

1. Oblique stretch: 42.5 lb
2. Crunches: 80 lb
3. Situps: 25
4. Incline press: 30 lb
5. Seated press: 75 lb
6. Fly press: 120 lb
7. Pullover: 45 lb
8. Dumbell press: 25 lb

I think I’ll increase the weight on the crunches. Everything else was a decent weight for now.

I worked out my arms and shoulders today.

1. Hammer curl: 25 lb
2. Tricep pull down: 40 lb
3. Concentration curl: 27.5 lb
4. Tricep extension: 27.5 lb
5. Wrist curl: 35 lb
6. Military press: 80 lb
7. Reverse fly: 60 lb
8. Lateral raise: 12.5 lb
9. Shrug: 47.5 lb
10. Dumbell press: 22.5 lb
11. Front raise: 12.5lb

I need to go even higher for the wrist curls. I’m still not feeling any effect. I’m going to increase the reverse flies as well. I think all the rest I’ll raise in 2.5 lb increments. Except hammer curls and front raises, they’re fine where they are for the time being.

I came across a website called Swimplan, which creates personalized swim programmes. It needs a benchmark to base the programmes on, so today was a benchmark swim day.

I swam 100 metres (4 x 25) doing the front crawl in 3:30. It took me 174 strokes.

After I was done that, I did two sets, one each of the breast stroke and front crawl, to see if I could improve my stroke count. I specifically focused on improving stroke count, so have no idea how long each set took.

1. Breaststroke, 25 m, 29 strokes
2. Breaststroke, 25 m, 26 strokes
3. Breaststroke, 25 m, 26 strokes
4. Breaststroke, 25 m, 25 strokes
5. Front crawl, 25 m, 37 strokes
6. Front crawl, 25 m, 40 strokes
7. Front crawl, 25 m, 40 strokes
8. Front crawl, 25 m, 38 strokes

I was pretty pleased, but it really wore me out. I then did 50 metres each of the breast stroke and front crawl as a cool down, but I did it pretty lightly.

I worked out my legs and back today:

1. Leg curl: 100 lb
2. Leg press: 255 lb
3. Calf press: 235 lb
4. Leg extension: 90 lb
5. Hip adductors: 100 lb
6. Hip abductors: 100 lb
7. Back extension: 35 lb
8. Lat pull: 35 lb
9. Lying row: 35 lb
10. Seated row: 85 lb
11. Assisted chinup: 110 lb

I think I’ll increase the weight next Monday for the calf press, adductors, abductors, back extension, and lat pull.

I managed to hit 750 metres today.

1. 4 x 25 m front crawl
2. 4 x 25 m breast stroke
3. 4 x 25 m front crawl
4. 4 x 25 m breast stroke
5. 4 x 25 m front crawl
6. 4 x 25 m breast stroke
7. 3 x 25 m front crawl
8. 3 x 25 m breast stroke

It was tough though. I was beat by the time I finished the third set. I’m not sure why. I felt fine last Thursday. Working out my pecs yesterday certainly didn’t make things easier.

I think I am going to try focusing on times the next time rather than distance. There is no way I am going to hit 1 km at this rate unless I improve my times. I must have improved it somewhat today because I got in 4 more laps, but I need to try out Jeff’s suggestions. I may try the paddles next.

I worked my chest and abs today.

1. Oblique stretch: 40 lb
2. Crunches: 70 lb
3. Situps: 15
4. Incline press: 25 lb
5. Seated press: 75 lb
6. Fly press: 115 lb
7. Pullover: 35 lb
8. Dumbell press: 22.5 lb

I think I’ll increase the weight on the dumbell press, pullover, incline press, crunches, and oblique stretches.

I put in 650 metres today. I thought for this post I would report my swimming in sets rather than totals.

1. 4 x 25 m front crawl
2. 4 x 25 m breast stroke
3. 4 x 25 m front crawl
4. 4 x 25 m breast stroke
5. 4 x 25 m front crawl
6. 4 x 25 m breast stroke
7. 2 x 25 m front crawl

I was trying to hit 750 m today, but I ran out of time — fitness swim ends at 08:00. I was rushing to get in the last 6 laps. I probably could have put in 2 or 3 more laps if my goggles hadn’t leaked for the first set.

The left lens has a tendency to leak. I managed to get it situated properly for the remaining sets, but I had to stop after each rep of the first set to empty it out, clear off the fog and readjust.

It’s so frustrating because I was getting into a good rhythm and the beginning and this kind of gets me down. Swimming’s pretty boring. If I can get into a good rhythm and have a good attitude, it can be relaxing and can get my day off to a good start.

I think I am going to have to work on improving my speed soon. I don’t think I am going to be able to hit 1 km with the time constraints I have if I keep going at the same rate. Other than having to stop a few times at the beginning to adjust my goggles, my breaks were just long enough to realign myself, and take a couple of breaths (may 3 or 4 seconds), so the additional laps are going to have to come from improving my time.

Okay, I think I am done now. 🙂

Today was my second go at arms and shoulders. I had to catch a later bus, but I still managed to squeeze in all my exercises.

1. Hammer curl: 20 lb
2. Tricep pull down: 40 lb
3. Concentration curl: 25 lb
4. Tricep extension: 25 lb
5. Wrist curl: 25 lb
6. Military press: 65 lb
7. Reverse fly: 60 lb
8. Lateral raise: 12.5 lb
9. Shrug: 45 lb
10. Dumbell press: 20 lb
11. Front raise: 10lb

I increased the wrist curl weight from last time, but I think it needs to go even higher. I’m going to up weights for the hammer curl and the pull down. Everything else was a good weight, but I did struggle with the last couple of reps on the concentration curls, dumbell press and lateral raises. I had to cut the front raises short. It was my last exercise after all. I think it was a good workout.

I am going to try for 750 m in my swim tomorrow.

I hit my first goal. I swam 500 metres.

Now, Jeff might not think that’s much, but I think it’s significant for someone who learned to swim at nearly 15, has never taken a swimming class, and started working out again a week ago.

Here’s what I did:

1. Front crawl: 250 m
2. Breast stroke: 250 m

I even reduced my breaks. About half of my laps were free of breaks, and when I did break it was just a few seconds — long enough to take my pulse.

My next goal is to get to 1 km.