Surf Fitness & Nutrition

[jerichv]

nmm, your hardcore girl....

[fresh mode]

freshie:

Explain the shoulder thing a little better. I get a bit soar from my swims, as I tend to swim a lot. I'd like also like suggestions for stretching out your arms before hopping into the pool.

This link has helpful pictures. check it out.
http://www.usaswimming.org/USASWeb/View ... ItemID=700

[nm]

Monday Morning Mental Therapy

25 yard pool

500 swim/ 200 kick/ 400 pull

6x75 pull @ 1:20 (desc. 1-4, hold 5 & 6)

3 x 500 - 1:00 rest interval (desc. 1-3)
#1 - :05 RI @ each 100
#2 - :15 RI @ 250
#3 - swim 500

150 ez

6x75 kick @ 1:30

300 ez

Enjoy.

[nm]

This link has helpful pictures. check it out.
http://www.usaswimming.org/USASWeb/View ... ItemID=700

Good link..........even for non-swimmers.

[Stiffler]

my surf workout for this weekend:

60 rds 7.62x39mm @ 50 yds, freehand
60 rds 180 grn 30/30 @ 50 yds, freehand

100 rds .22 lr @ 50yds, bench rest sight in
150 rds .22 lr @ 100 yds, bench rest
60 rds .22 lr @ 100 yds, free hand

Im not tired or sore at all, I feel fine. But the 8lb trigger pull on my 10/22 is a drag, literally.

[Shika]

Ok...for those of you who are not convinced that swimming is the best thing since Jack Lalane.....let's get down to buisness.

This phat @ss is getting back in the gym after being out for many years. As I would imagine...either some of you have found yourself in this postion, are in it, or soon will be.....so let me walk you through some gym time...

This program is designed for two things...strength training and endurance. If you want to become Johnny Atlas....this ain't for you.

A few things:

This is a direct replica of what i am doing in the gym. The system was designed by myself and a trainer way back when I was heavy into the gym.

As I said...this is for strength training and endurance. It will combine cardio work and weights. You will gain muscle mass in this program...but the amoutn of that mass will depend on your body's ability to produce muscle mass is.

This plan may not work for you at all. It depends on a lot of factors. At the very least....it will increase your overall health as opposed to riding the sofa.

I am not a trainer. I have no experience in being a trainer. This is a plan by me and for me.

The plan is stepped in increments...1st week, 2nd...etc... Based on your ability...i would plan on being in the gym 4/7 days to start. You may find you don't need as much...but before you increase anything....make sure you can continue at your new level.

This is week one.

Cardio: Now when it comes to Cardio...use whatever equipment you like. My personal favorite is the Step Mill....like a continual treadmill of steps. Unfortunately my gym does not have this Step Mill...so i use the Treadmill. Use whatever works for you. The key is....know your target heart rate. For me it is 140. That is the rate i want to sustain for 20 to 25 minutes out of a 35 minute Cardio session. Go for endurance here...do not try to run at a full sprint for 35 minutes...it wont work.

So cardio....35 minutes...no breaks. 5 minute warm up...5 minute warm down...25 minutes sustained target heart rate.

A word on weights/systems: i use free weight wherever possible. I like the feel and independant motion. Use whatever equipment you like, Free, Nautalis, Kaiser...whatever. Just remember.....10 good reps...are better than 20 bad ones. Watch your form...and do them correctly. If youy are doing them right...these "light" weight loads...will not seem so light on your second set. Do not allow a rest between reps. Control balance with your abs. And most important...stretch the target muscle group between sets.

Leg Extensions: 3 sets of 12 reps. @ 50 lbs. Do not fully extend your legs, and do not let the weights touch on the drop.

Leg Curls (Hamstrings): 3/12 @ 40 lbs. Go slow....think about it as a rubber band...it should be getting tighter all the way up...and slowly realease. Do not let weights rest during reps.

Shoulder Press: 3/12 @ 60 lbs. Do not extend arms completely. Do not let weights rest during reps.

Row: 3/12 @ 35 lbs. Keep back straight, start pulling with shoulders. Do not hunch foprward on reps.

Butterflys: 3/12 @ 50 lbs. Keep chest up. Pull in weight with forarms...not your hands.

Feeling frisky still? Thow in either:

French curls: 3/12 @ 25 lbs. Keep elbows straight above your chin...not "outside"...do not extnd fully.....stop on the down when the bar whacks you in the forhead. Go heavier weight if you want to know whay these are called "Skull Crushers".

Or

Tricep Extensions: Standing. 3/12 @ 35. Usual...feet shoulder width apart....knees bent...back straight. No full extensions or "lock-outs" and Do not recoil completely during reps.

Finish off with a good steam.

This is week one. Repeat this program for all four days of your week one.

Time should be about one hour fourty five minute door to door.

not much to do in roseburg, so i thought i'd try this out. great all around workout. where are you wilbur, other than the circus?!

[nm]

Daily Pool Report:

600 swim/ 200 kick/ 400 pull

9 x 200
3 @ 3:00
3 @ 2:45
3 @ 3:10 (desc. 1-3)

100 ez

8 x 50 kick @ 1:05 (desc. 1-4)

600 pull ez

[nm]

Here ya go.........more sleep inducing material to read.

25 yard pool

400 swim/ 3x100 IM drill/ 200 pull/ 100 kick

6 x 50 @ 1:00 (25 back dolphin kick/25 ez swim)

4 x [4x75 IM @ 1:30/ 200 @ 2:45 - sliding 50 stroke (fast)]

150 ez

4 x 75 kick @ 1:30

200 ez

-------------------------------

Side note: Last night my son (who's 5 & 1/2) swam the entire length of the pool (several times) both free and back. May not sound like much to most of you.......but he's got two parents that are former swimmers.....(former age-group/highschool/college champions)......and I was really starting to worry that he wouldn't like the water. Glad I was wrong.........'cuz he's a natural. He'll be kicking my azz in the back before I know it. I'm gearing him up to swim in his first meet this summer. (I swam in my first meet at age 5). Not unlike some of you witnessing your kid's first board ride........this is phenomenal for me. I'm still beaming.

[intrepid]

Congrats NMM!

I'm having a blast this week teaching "my kids" how to swim. I can just imagine your pride.

BTW Are you tapering?

[Wilbur Kookmeyer]

That is awesome NMM.

He is an amazingly beautiful boy. Which makes sense, both of his parents are equally incredible people.

I can only imagine how proud you both must be of him.

Make sure he knows how proud you are of him.

Make sure he knows that he has what it takes!

I am very stoked for all three of you!

Truly.

[redliner]

That's so cool!!!

...another swimmer to kick my a$$

[nm]

Are you tapering?

No? Should I be?

The last meet I competed in.......1990......Nationals. No more meets for me.

[loli]

Congrats NMM! Its always so exciting when a kid 'gets it'. When they are excited to go swim, when they can float, when they get their face in and when they finally get the coordination to make arms and legs move together is a very cool moment.

[Spider]

that is so great!!!
made me smile!

[nm]

Monday Morning Madness.........god help me

25 yard pool

6 x 150 [100 swim/50 drill - odds; 100 swim/50 kick - evens]

4 x (3 x 200) @ 2:55
1st set: hold 2:45
2nd set: hold 2:35
3rd set: hold 2:25
4th set: hold 2:15

200 ez

300 cool down (swim/kick/drill/swim by 75)

total = 3800 yards

Took me one hour and 6 minutes to do this workout this morning.......steady pace.

Side note: the stress has built up and I'm beginning to feel it......and it definitely shows in my swimming. I can do 200s till the cows come home......that's my race......and it's generally no problem for me to hold 2:20's. Today.........holding 2:25s was a stretch.......and the 2:15s were more like 2:28s. I could've used a good draft.......