Swimming and Strength Training
Monday is one of my two a day work out days. The morning consisted of swimming for 40 minutes. Since this is a pool, and not the open water, it is not as difficult as it could be. I have my new wetsuit, but I have not had a chance to try it out yet. I am hoping to go to Florida over Thanksgiving … Maybe in December … Who knows, and then I will try out the wetsuit.
As far as the pool swimming, I just swim laps and do not push-off or turn on the sides of the pool. It is touch and go … I swim a length in 37 strokes (yes I counted the strokes as I swam), and it takes me about 1 minute and 10 to 1 minute and 15 seconds to swim 50 meters.
The afternoon was a full body strength training session. I have decided to change-up the work out, and now do a few sets of 12 reps at a much heavier weight. For example, my leg work out consisted of the following on the Nautilus machines:
1. Leg Press – 300 lbs for 12 reps – 2 sets
2. Leg Extensions – 80 lbs for 15 reps – 2 sets
3. Leg Curls – 80 lbs for 15 reps – 2 sets
I did this for each major body part in order to try to increase overall strength, and to work the Type 1 (slow twitch) and Type 2 (fast twitch) muscle fibers.
My plan will be to add 5 lbs every time that I can hit 12 reps in the hopes of getting closer to 8 reps, and to do the same thing when I hit 15 reps in the hopes of getting closer to 12 reps. This should allow me to continue to build strength, and make some additional gains with my running.