Surf Fitness & Nutrition

[nm]

25 yard pool

6x100 :10 RI
200k
200p

5 x [150pull ez @ 2:30/ 2x50 free @ 1:00 (hard fast kick/slow arms)/ 50ez @ 1:15]

100 ez

300 kick (every 3rd 25 is hard/no splash)

8 x 50 IM @ 1:10 (desc.)

100 ez

total = 3400 yards

Lots of rest in this workout 'cuz the leg sets will tax you. (if you're doing it right)

[Dub Star]

Although I work out all year it’s now time to step it up, so I’m ready for those long cold hold downs, thick pitching lips, long paddles, jetty and rock climbs, hikes in, runs up the beach back to the rip, and marathon sessions. Let’s face it Oregon surfing can be taxing.

Commute:
Pedal 8.5 miles round trip from the hood to work downtown everyday and back all year, with a few exceptions. Driving sucks!

Stretching/ light yoga:
Every morning about 15-20 minutes of yoga and stretches to keep the body, mainly the back, loose. Sometimes an hour more of yoga in the evening. Always stretch before sessions unless I’m running out of light

Crunches:
50 of 5 different types, front, side, etc. most every weekday morning

Swimming:
2-3 times a week normally, but 3-4 from here on out.
10 (25 meter? how long are the 24 pools?) - free relaxed
10 – brest
10 – back
6 - kick (4 free 2 buterfly)
10 – free sprint
10 – 5 butterfly, 5 kick

Diet:
Strictly Ital, well kind of, definitely try for local
Lots of veggies, all organic and right now all from my fatty garden
Fruit: All types whatever is in season
No red meat, but fish and chicken all free range or sustainabley caught
Lots of grains like quinoa, pasta, and brown rice all organic
Beans all different types
Soy: tofu, milk etc.
Occasional junk food binge, stops at DQ in Dairy Creek after heavy sessions
Lots of micro brew, Pabts sucks just a PDX hipster trend
Collie: Keeps the stress and pain level low assits with relaxation. Strictly Oregon’s finest.

Indo Board:
When ever I’m board

Skateboarding:
I like carving up the bowls in many of Oregon’s buttery parks

Surfing:
Try for at least once a week. 3 times a week when it’s good but really it’s all dependent on the season. This winter I went a month with out I think, but I was boarding at least once a week. After all it’s Oregon, head to the mountains when it’s storming and surf the snow.

All and all the work out is key for keeping in shape. I’ll often find myself in overhead surf having not surfed in a week or more. Still it’s hard to prepare for surfing other than surfing all the time, but this definitely helps. Especially with stamina and endurance. When it's good and I'm there I know I got to get what I can, so 4+ hour sesions often happen.

[nm]

nice...

[nm]

Happy hump day.....

25 yd pool

300 swim
300 drill
300 (100 swim/200 IM)
300 pull

3 x [3x50 stroke RI :10 (desc.)/200 RI :30]

100 ez

Kick set:
25@ :30
50@ 1:00
75@ 1:30
100@ 2:00
75@ 1:25
50@ :55
25@ :25

4 x 25 @ :30 (fast)

300 ez

[Foul Pete]

-power hike up through the woods. with tecates in pocket and skateboard in hand.

-watch the sunset. crack open another tecate.

-hop on skateboard. overtake 'core downhill dude' while drinking beer and adjusting my belt buckle.

-get ready for descent #2. best finish the beer for this one. tuck low. engage gut. approach speed wobble.

-descent #3. long open hill. straight line it. carve through the mellow turns. tuck down. grab nose. scare japanses tourists.

-fourth leg. more of the same on a rougher paving and tighter turns. maybe i should have brought a helmet.

-final descent down SE lincoln 60th to 52nd. push for two blocks, tuck and get up to a good speed.

-getting faster. light still red on 52nd.

-faster. still red.

-faster still. still red.

-speed wobble. stand tall. carve around roundabout. light still red.

-do some swooping s-turns to attempt to slow down. light turns GREEN!

-tuck down again and speed through intersection.

[nm]

Nice FP......sounds like a very enjoyable workout.

Speaking of.......pool was friggin' hot today. Gotta be at least 80.......ugh...

25 yard pool

2 x [200s/100k/200p]

4 x [3x50@1:00 desc. 1-3/ 100@1:30 neg split/ 100@2:00 ez]

16 x 25 pull @ :30

6 x 100 @ 2:10 [50 kick fast/50 swim ez]

total = 3400

[nm]

Here ya go Smiffy.........a birthday workout just for you.....

25 yard pool

400 swim
4x100 pull :10 RI
200 kick

6 x [2x75 @ 1:20 (25ez/50fast) / 100 ez @ 2:20]

6 x 100 pull ez @ 1:45

300 kick

8 x 25 @ :40 (12 1/2 fast / 12 1/2 ez) IM order

cool down

total = 3600

[guppy]

been swimming the Columbia from the bottom of 164th St

just to the island and back...

did it today without fins...

I'm spent!!!

[kevinfromseattle]

ha you live in fishers landing?
you should wear a hat with an orange flag when you swim to that island. you might get hit by a wakeboard boat

[nm]

yoga yoga yoga

[freckleface]

Some of you sure work out a lot. I guess my metabolism will slow down when I'm older, as well. Just kidding, I am sure that you workout fiends look and feel really really really good.

Now that I am not in school and can't afford a gym, I have been running to one of those workout stations that they put up all over the country--you've prolly seen 'em--made of railroad ties. It is actually a fair workout--pushups, situps, stepups, pullups, (a lot of -ups) other stuff that may not have a name. I have only seen one other guy there doing some pullups without his shirt on. I keep going back, but he is never there.

I do that 2-3 days/week in place of lifting weights. I ride my bike 1-2 days/week, and then do something on the weekend like hike, surf, snowboard, more biking, whichever season is appropo. If someone asks me to play frisbee, ultimate frisbee, frisbee golf, tennis, arm wrestle, leg wrestle, dance, throw a rock, laugh heartily, or rad-walk; I'll do that too. I can definitely be lazy between workouts, though.

I started swimming in the pool back in La Grande, and man is it hard! I also worked on standing on two kickboards and doing an underwater walk, and standing on it like a snowboard and trying to push my way through the water. That was hard, too.

[nm]

Some of you sure work out a lot. I guess my metabolism will slow down when I'm older, as well. Just kidding,

LMAO! Yep.........age & childbirth will do that to you. Lookin' forward to it......arntcha?

I am sure that you workout fiends look and feel really really really good.

It's true........I'm a workout fiend. Can't help it.....I've spent a lifetime playing/participating in sports. Exercise/sport/play.......what have you....is my crack. Sure.........I get burnt out........and walk away for a day or two......but then the cravings hit. Before you know it.........if I haven't scored my daily cardio fix........I hit full-on bitch mode. Exercise calms my nerves......relieves my stress........provides me with a form of mental therapy......a regular plethora of fix-its. Hell........I even walk to my workouts and take the stairs at the club. Anything to keep the body moving.

And YES.........I feel really really really good after a workout.

[nm]

Fall build up is upon us........ie: prepare for lots of pull sets.

25 yd pool

8 x 100 choice :10 RI

4 x [4x75pull @ 1:10 mod/ 2x50 @ :50 (1 ez; 1 neg split)/ 2x25stroke @ :30 very strong]

200 swim ez
200 kick ez

10 x 25 @ :40 kick drill

6 x 50 @ 1:05 reverse IM (desc. 1-6)

100 ez

total = 3650

[gills]

Fall build up is upon us........ie: prepare for lots of pull sets.

25 yd pool

8 x 100 choice :10 RI

4 x [4x75pull @ 1:10 mod/ 2x50 @ :50 (1 ez; 1 neg split)/ 2x25stroke @ :30 very strong]

200 swim ez
200 kick ez

10 x 25 @ :40 kick drill

6 x 50 @ 1:05 reverse IM (desc. 1-6)

100 ez

total = 3650

Okay nmm-- Break some of these down into laps and strokes so I can understand your pro language. I swim four days a week but have yet to learn any of the fancy stuff. Hurt the damn tendon in my right shoulder, a bit down from the joint. I need to warm up better without rocking myself so hard.

1/4 mile freestyle
1/2 mile butterfly, backstroked, breath stroke, freestyle-- alternating
1/4 flippers and kickboard, stomach down, back back.
1/4 mile freestyle down/backstroke back. Holding breath on freestyle for the as much of the length of the pool as I can--
1/4 mile 'silly stroke'--- this involves flippers and using the arms and rapidly switching back and forth between back/side/and freestyle and diving and equalizing on the deep end before turning around. Sometimes I pick up rings too. Silly stroke rules.

[nm]

Fall build up is upon us........ie: prepare for lots of pull sets.

25 yd pool

8 x 100 choice :10 RI

4 x [4x75pull @ 1:10 mod/ 2x50 @ :50 (1 ez; 1 neg split)/ 2x25stroke @ :30 very strong]

200 swim ez
200 kick ez

10 x 25 @ :40 kick drill

6 x 50 @ 1:05 reverse IM (desc. 1-6)

100 ez

total = 3650

Okay nmm-- Break some of these down into laps and strokes so I can understand your pro language.

Gillsy....baby.......first and foremost......I am not a pro. My coach.......he's a pro. I squeak out 4000 yards........that's plenty. He gets in after me and bangs out 6000 to 8000.

Okay.......breakdown. I try to average 1000 yards every 15 minutes. 1000 yards = 40 lengths. (A lap is down & back = 2 lengths) I swim in a 25 yard pool (most of the time). 25 = 1 length, 50 = 2 lengths, 75 = 3 lengths, etc...

1 mile = 1760 yards

Most sets....unless specified by the word "stroke" are done freestyle. If I use the word "stroke".....I generally do backstroke. (My knees can't handle breast stroke. And well......I'm not a glutton for punishment....so I skip the fly.) If the set calls for IM......then all strokes are completed in the following order......fly, back, breast, free.

Take, for example, the first set I wrote:
4 x [4x75pull @ 1:10 mod/ 2x50 @ :50 (1 ez; 1 neg split)/ 2x25stroke @ :30 very strong]

This means.........I pulled (used a pull buoy ie: no kicking) 4 75's (3 lengths, 4 times) at a send off time of 1:10, swam 2 50's (2 lengths, twice) at a send off time of :50 (1 easy, 1 negative split (which means the second length is faster than the first), swam 2 25's (1 length, twice) backstroke fast at a send off time of :30. All of this was repeated 4 times.

Am I making sense here?

Okay. On to this.....

I swim four days a week but have yet to learn any of the fancy stuff. Hurt the damn tendon in my right shoulder, a bit down from the joint. I need to warm up better without rocking myself so hard.

You don't need to learn the fancy stuff. Just getting in and swimming will get you fit. I often do LSD days. (long slow distance)

Your hurt tendon is most likely the result of improper stroke......not an insufficient warm up. The slightest change in hand placement will show up in sore shoulders, back, elbow, etc... Focus on proper alignment.....and don't forget to ice.

1/4 mile freestyle
1/2 mile butterfly, backstroked, breath stroke, freestyle-- alternating
1/4 flippers and kickboard, stomach down, back back.
1/4 mile freestyle down/backstroke back. Holding breath on freestyle for the as much of the length of the pool as I can--
1/4 mile 'silly stroke'--- this involves flippers and using the arms and rapidly switching back and forth between back/side/and freestyle and diving and equalizing on the deep end before turning around. Sometimes I pick up rings too. Silly stroke rules.

Sounds like a very good swim. How long does it take you to complete? The silly stroke set rocks! I usually finish my swim with underwater lengths. As a kid I could do 100 yds no prob.........now...........lucky if I make 50 meters before my lungs burst and I lose all control of my bladder.