OT: Swim Practice with an interesting "dry land" twist.

Since you are interested in Swimming you might want to 
join the United States Masters Swimming association so
you can get your free copy of "Swimmer" magazine.
It's riveting.

 Usually we spend the entire hour of our masters swim practice (USMS.ORG) in the pool, in the water. Today was different. We had a coach who doesn't usually attend the second morning workout and we got a taste of something different. 

Our coach was Olympic Gold Medalist, Ian Crocker, and his workout for us today was...different. 

We started with a conventional warm-up of 300 free, 300 pull, 200 I.M. and 100 yards kick but then things got more interesting. Ian devised a set that alternated 50 yards of breaststroke with 50 yards of freestyle in a set of five X 50's. After each 50 of breaststroke we climbed out onto the deck and did 10 regulation pushups. After each 50 of freestyle we hauled our butts back up on  deck to do ten squats. 

There's a break after each set of five in which we swam 100 yards of freestyle followed by 100 yards of kicking. Then we continued...

The next set alternated 50s of backstroke and freestyle with the same push-up and squat routine as in the first set. Then the restorative 100 swim and 100 kick. Followed by the set of 50s, alternating between butterfly and freestyle. 

So, over the course of this particular set, in addition to the swims, we got to revel in the glory of 90 pushups and 90 squats, on the deck, soaking wet. Certainly an interesting formula for getting one's heart rate soaring while also doing some strength and core training. 

Unfortunately, after this wild set we had to clear the pool because of approaching lightning and the bellowing of close by thunder. Now, a couple hours later, the sun is out and all the rain chances (and lightning and thunder) have vanished. Most of us who can are planning to head back to the pool for the noon workout so we can get in the yardage we were meteorologically denied earlier. 

Still, I knew you'd be interested in a swim workout that also combined "dry land" exercises. You may even want to incorporate the concept into your daily workout. 

Some people struggled with the pushups. Some could have done sets of pushups for the rest of the day. I fell somewhere in the middle. Just don't give in to the temptation to drop your hips --- keep your core straight and parallel to the deck. 

Many people who are interested in fitness and holding down the weight and girth changes that can come with aging (but which are not destiny!) are fixated on diet. But no diet can replace the extremely well documented rewards of daily exercise. Lots of daily exercise.

Swim enough yards and walk enough steps and you can eat as much as you want. You shouldn't eat trash but if you eat good, fresh, whole foods you probably won't need to keep track of calories taken in. An hour or two of good, hard exercise is a wonderful investment in overall health. And the less you spend on healthcare the more you have left over to spend on photo gear. 


Anonymous said...


Fred said...

When I was in high school we did what my coach called "over and outs" where we would sprint across the width of the pool and climb out as fast as possible to turn and dive back in and do it all over again for sets of five to ten. Your workout seems like a more sophisticated descendant of that workout.
Right now I just have to get used to the feel of the water again.

Unknown said...

That is some workout! Being able to do that is the result of a lifetime of fitness and the motivation to keep at it.
I fall somewhere in the middle. I'v had years of intense workouts and fitness I can only marvel at now. I'v also had periods of spending way too much time in libraries and offices.
The message for all is if you can exercise do it the best you can without putting yourself at risk. As the wisdom goes if you have not worked out in years consult with your doctor first.
And remember fitness is not a sprint but a lifelong marathon. Worth the work!

Kirk Tuck, Photographer/Writer said...

I have to admit that I was hammered by the time I headed to bed last night. And my triceps were sore this morning. But I'm saving a fortune not buying new pants every so often....

I checked my cardio stats last evening and noticed a max heart rate of 164 for the second workout. That's a bit too high for me. I might ratchet down to a bit under to see if that was just an anomaly or if I was working too close to the edge. GP says it's okay every once in a while. We'll see what the cardiologist says. That's why we have them...

The rule of thumb is that you should deduct your age from 220 to get a good, safe maximal heart rate. So, 220-65= 155. That's where I usually max out. Might have been the relentless sets of push-ups.

I try for an average heart rate while working out of about 130-135 bpm. Listen to your body. Check in with your wrist-mounted heart rate monitor. Take recovery time between hard days. Just don't let yourself skate on exercise. Even walking is 1000% better than nothing!!!

All good here.