Swimming Intervals and Strength Training
Today, being Friday, is a twice a day workout. The morning workout consists of swimming intervals. The following is the details of that workout:
1. Warm-up – 3oo yards, medium-low intensity
2. 5 X 100 yards with a 30 second rest between sets, medium-high intensity
3. Cool down – 200 yards, medium-low intensity
I measure intensity on a scale of 1 to 10, 10 being that you are going all out and exercising as hard as you can. This is good for a short burst, but not for longer workouts. So medium intensity would be about a 5 on the 1 to 10 scale. Medium-low would be about a 3 on this same scale. Medium-high would be about a 7. Now how do you judge this? I do it based on my breathing. If I swim 100 yards in this exercise, and I can’t catch my breath, then I am swimming too hard. So when I did my 100 yard intervals, I was breathing heavy, but I was not out of breath. Does that make sense? And that 30 second rest was sufficient so that I was able to do the next interval. Don’t get me wrong, at the end of those 5 sets I was pretty exhausted.
The afternoon session consisted of strength training. My strength training session is a full-body workout. I am still doing a mix of machines, dumbbells and core exercises. This weekend, I will develop my next workout and will publish it next week when I complete the details. But it will be a mix of compound exercises, isolation exercises, and core exercises.
An example of a compound exercise would be squats. I will be replacing my leg presses on the machine (Nautilus) with squats using the FreeMotion machine. Even though using the FreeMotion machine is not the same as using a barbell, it will still work more muscle groups. Therefore, it qualifies as a compound exercise. In a nutshell, anything that works multiple muscle groups, and causes you to use “stability” muscles would qualify as a compound exercise. I will still do isolation exercises, such as bicep curls, tricep extensions, etc … but I should be able to cut down my total exercises to 10 to 12, instead of the 18 that I am doing now.