Swim Fast without Swim Training

Is it possible to swim fast without swim training? Obviously swimming practice/training is the best way to swim faster. But I think I might have stumbled upon 2 ways to swim faster without actually getting wet.

The 1st way I stumbled upon by accident. It is circuit-cardio weight interval training. NOT any old circuit weight lifting, but a very specific type. They are what I have called "Fat Blasters" in previous workouts. The "Fat Blaster" consists of a series of 7-14 different multi-joint weight lifting exercises sandwiched around a cardio activity such as jump rope, burpees, or nordic track ski machine. So, to review, here is an example: 1) Jump Rope full speed for 2 minutes 2) Pullups to failure 3) Jump Rope full speed for 2 minutes 4) Dips to failure, continue alternating a cardio sprint activity with a mult-joint weight lifting activity until you cry uncle. Here is the kicker - no rest in between. Sometimes I do these workouts at home, but when I do them at the gym, people look at me like I am Ivan Drago from a Rocky movie. While they are all waiting in between lifting sets, I am running from speed Jump Rope, to Pullups, to burpees, to power cleans, etc. without resting. I am sweating like a pig and out of breath with my heart rate sky high. They are waiting for their next set or watching paint dry, or something.

I think it has helped my swim for this reason: Every year I begin swimming after a long layoff of many months. When I first get back in the water, initially I am only able to swim about 100 yards before my form seriously begins breaking down. So in that first month, I usually do a lot of 50yd and 100yd intervals with rest in between (workout total 800yds). This year after doing "Fat Blaster" workouts I was able to do 5 x 400 and 6 x 400 at a pretty steady clip. That is at least 4x the distance per interval and 3x the total workout distance!! Although I can not prove that the lifting intervals are the only reason for the dramatic change, it is the only thing I can identify that is different this year compared to the past. I think the lifting intervals help because they mimic the strength/endurance requirements of swimming. In triathlon style distance swimming, it requires the ability to perform repetitive multi-joint upper body strength movements while at an elevated heart rate. The "Fat Blaster" workouts require the same type of thing. This new discovery gives me another reason to try and keep fitting these "Fat Blaster" workouts into my schedule...To hear about my second way of swimming faster (without swimming) check back later.

Swim 6 x 400 Yards (Tot = 2,400 yds)

1. 400 yds = 7:12
2. 400 yds =6:55
3. 400 yds = 6:57
4. 400 yds = 6:56
5. 400 yds = 7:17
6. 400 yds = 7:32

IronCraig http://schlawin.blogspot.com/ and I then went for an easy spin outside since it was so nice. Our route took us from our neighborhood to Rock Cut State Park, and then one loop around the park. This was the first time that I have been outdoors this year. We had to stop often for traffic and roadblocks, etc. and we took it real easy for the most part.

Bike

• Tot Distance = 26.6M
• Tot Ride Time = 1:44:30
• Avg Speed = 15.2mph
• Max Speed = 30.7mph

QuickLift(No Rest: 3 minutes total)

• Widegrip Pullups = 12
• Dips = 16
• Closegrip Pullups = 8
• Push ups = 20

Fat Blaster 21

I was a little bit down in the dumps the last day and a half because I think I strained my hamstring a little bit and have not been able to continue my plan of workouts. The craziest thing is how I strained it. I did it while walking down a flight of stairs holding my 1 and a half year old daughter. She was making a funny squirming movement and I in turn made a funny movement to compensate and prevent her from hitting her head on the wall. --Bam!Strained hammy. Of all the ways! What a wimp. Hopefully it is not as bad as I think.
I realized just how dependent I am on exercise for overall mood and brain function. After 40 hours of not working out, I was feeling kind of sad and negative. Luckily, I have been doing some cardio/weight workouts that don't put stress on the hamstring. The one below, I did tonight. After I did it, I felt refreshed and positive again.
No rest in between sets. Jump Rope/Weight Intervals.

1. Jump Rope = 250
2. Dips = 23
3. Jump Rope = 250
4. Wide Grip Pull ups = 12
5. Jump Rope = 250
6. Planks = 1:30
7. Jump Rope = 250
8. Close Grip Tri Bench = 135LB x 8
9. Jump Rope = 250
10. Ab knee Tuck = 15
11. Jump Rope = 250
12. Tricep Push Down = 80LB x 12
13. Jump Rope = 250
14. Close Grip Pull up = 13
15. Jump Rope = 250
16. Dumbell Incline Press = 65LB x 8
17. Jump Rope = 250
18. Dumbell Curls = 35LB x 8
19. Jump Rope = 250
20. Dumbell Shoulder Press = 40LB x 8
21. Jump Rope = 250

Total Time = 38:30

Total Jump Rope Reps = 2,750

Overall I felt a little lethargic. My time was not as good as I normally could do. But I definitely did get stronger as the workout went on. I was coming out of my funk and was beginning to stop feeling sorry for myself.

This injury is going to cause me to deviate from plan. Even though I hate non-lake swimming, some lap swimming may be in my future.

Short Morning Run

This morning I did a short and easy run on the treadmill before coming to work.
Run

• 22:02
• 2.9M

Close Grip Pull-ups = 18

Dips = 22

Fat Blaster 17

Today's workout: Each set is listed in sequence below. No rest in between sets. This is a fantastic way to lose fat, increase lean muscle and improve cardio respiratory function.

1. Jump Rope = 250
2. Dips = 23
3. Burpees = 15
4. Wide Grip Pullups = 10
5. Jump Rope = 250
6. Planks = 1:30
7. Burpees = 15
8. Close Grip Pullups = 12
9. Jump Rope = 250
10. Incline Dumbell Press = 65LB x 8
11. Burpees = 15
12. Power Clean, Jerk and Push Press Dumbells = 35LB x 8
13. Jump Rope = 250
14. Close Grip Pullups = 10
15. Burpees = 15
16. Dumbell Shoulder Press = 40LB x 6
17. Jump Rope = 250

Total Time = 23:30

***Immediately After: Treadmill Run = 10:00

Nordic Track Ski Machine

Today was a day to give my running and biking legs a break. I still got a great workout though. The Nordic Track Ski machine gets my heart rate up a lot higher than any eliptical machine. It is one of the best overall full body workouts I have found.

Nordic Track Ski Machine = 20:00
Wide Grip Pullups = 14
Dumbell Incline Press = 66LB x 11
Ab Tower Knee Tuck = 15

Bike Trainer Workouts Plus

• 2/22
• --6:00 Nordic Trac,
• --4:00 Tabata Protocol Burpees and Thrusters,
• --6:00 Nordic Trac
• 2/24
• --35:00 Bike Trainer (Tempo pace)
• --Close Grip Pullups = 17
• --Dips = 23
• --Ab wheel = 10
• 2/25
• --Run 2 mile, then stopped --sore hammy
• 2/26
• --50:00 Bike Trainer

Trail Race In My Future

On Saturday I will be doing my first race of the season. It is a 15K (Rock Cut Trail Series) @ Rock Cut State Park. I am excited to see how it goes. The goal will be to run a steady pace and not run so fast that I pull a hammy(seriously). At this point in the year, my fitness is good, but I have not been running the type of speed workouts to peak for a race like this. Normally when I race, there is planning involved to make sure I am rested and fresh the day of the race. This year though, I will only be "peaking" for 1 race - Ironman Wisconsin. I plan on training right through the rest of my races this year. My hope for this race is to place in the top 30 without killing myself. I will be wearing my Garmin Watch, so I will have a summary of how hard I worked after the race. My heart rate will be documented for each step.

Here are some workouts for the last week:

2/14

--Run 3.07M (22:00) on treadmill

2/17

--Run 3.12M (25:00): treadmill hills 3x3:00 @ 6% incline with 2:00 1% incline in between.

--Wide Grip Pullups = 15

--Dips = 23

--Power Clean, Jerk and Push Press = 40x10 dumbells

2/19 (circuit-no rest in between)

1. Jump Rope = 250
2. Wide Grip Pullups = 13
3. Burpees = 15
4. Planks = 1:30
5. Jump Rope = 250
6. Dips = 19
7. Burpees = 15
8. Close Grip Pullups = 13
9. Jump Rope = 250
10. Incline Press = 8 x 65LB
11. Burpees = 15
12. Power Clean, Jerk & Push Press = 6 x 35LB dumbells
13. Jump Rope = 250
14. Shoulder Press = 6 x 40LB dumbells
15. Burpees = 15
16. Close Grip Pullups = 11
17. Jump Rope = 250 (Total Time = 24:00)
18. Treadmill Run = 6:00
19. Eliptical = 6:00

Fat Blaster 16

I do a number of various circuits like the one below. I started doing workouts similar to these in 1995 to spice up my lifting routine and get a challenge. Recently, crossfit and turbulence training among others, have become popular. Also, a number of "no rest" circuits have been inspired from the movie 300 http://www.squidoo.com/Bodyweight500Workout From what I have read, this workout is similar to those types of workouts. I add one little twist though. In between each weight lifting set, I like to do some form of sprint cardio to keep my heart rate sky high. Today my cardio sets were either the Nordic Track Ski machine or burpees. Other times I like to do jump rope, run, or bike. The common theme with my circuit workouts are 1) No rest in between sets 2) Alternate one lifting set with one sprint cardio set 3) All lifting sets must be multi joint, large muscle group exercises.

To put the final cherry on top, I usually run, bike, or do the elliptical for 15min - 1hour. These workouts are a fantastic way to lose fat, increase metabolism, build full body functional strength, enhance cardo-respiratory function, and develop mental toughness.

1. Nordic Track Ski = 4:00


2. Dips = 24


3. Burpees = 15


4. Wide Grip Pullups = 8


5. Nordic Track Ski = 2:00


6. Planks = 1:30


7. Burpees = 15


8. Close Grip Pullups = 12


9. Nordic Track Ski = 2:00


10. Incline Dumbell Press = 66LB x 8


11. Burpees = 15


12. Power Clean, Jerk, Push Press Dumbells = 36LB x 6


13. Nordic Track Ski = 2:00


14. Close Grip Pullups = 11


15. Burpees = 15


16. Standing Shoulder Press = 75LB x 8

Total Circuit Time = 25:00

Then immediately after the circuit

Bike Trainer = 40:00

Bike Strength Intervals

Trainer Bike

• 50:00 total
• 3 x 6:00 strength intervals (5:00 rest between)

Pull-ups Day 5

• Wide Grip Pullups = 1, rest 10 seconds
• Wide Grip Pullups = 2, rest 10 seconds
• Wide Grip Pullups = 3, rest 10 seconds
• Wide Grip Pullups = 4, rest 10 seconds
• Wide Grip Pullups = 5, rest 10 seconds
• Wide Grip Pullups = 3, rest 10 seconds
  

191 Pull-ups!!!

I am on day 4 of the pull-up program http://trizack.blogspot.com/2009/01/pull-up-program.html It called for me doing sets of 3 wide grip pull-ups, with 1 minute of rest in between, for as many sets as I could do.
I was hoping to do 15 sets of 3. I kind of went crazy though. After the 15th set, I really got fired up. I was in my basement all alone, pumping my fist, and yelling. I thought, could I do 75 total pull-ups tonight? Then I hit 75 and thought, maybe I can do 100? I passed 100 and thought the end might be near, but I kept on going, one set after another. Pretty soon, 150 was in sight. I think I was pretty much foaming at the mouth by this point. After my 51st set (153 total), I felt a pain on the palm of my right hand. I looked down and a chunk of skin about the size of a quarter was ripped off pretty deep. This was no time to stop now! I found a glove in the other room and put it on, and then kept going. I ended up completing 63 sets of 3. For me, it is pretty cool when a workout can inspire yourself. I am now wondering. Can I do 1,000 pull-ups in a single setting someday? Also, if I do that, will I have any skin left on my hands?

Today's Workout

• Pushups Set 1 = 43
• Pushups Set 2 = 40
• Wide Grip Pullups = 63sets x 3reps + 1set x 2reps (191 total): 60 seconds rest in between each set
• Run = 3.1M (24:00)

The quote on the poster described the way I felt during my workout today. "To acomplish great things we must not only act but also dream; Not only plan, but also believe" Not every workout can be this way. But this is what my "Ironquest" is all about.

Pull-Up Program: Day 3

I didn't have time for a big workout today. I am cramming for a test in Renal tomorrow.
I did complete Day 3 of the pull-up program http://trizack.blogspot.com/2009/01/pull-up-program.html Today's session seemed very easy for me. I actually held back on how many pull-ups I could have done. Holding back was probably the toughest part about the workout. I held back because the program calls for making sure you complete all 9 training sets. I am sure I could have done more, but my muscles need a little bit of recovery time anyway. I can't wait to see what I can do 4 weeks from now.

1. Pushups = 40
2. Wide Grip Pullups = 2, rest 60 seconds
3. Wide Grip Pullups = 2, rest 60 seconds
4. Wide Grip Pullups = 2, rest 60 seconds
5. Close Grip Pullups = 3, rest 60 seconds
6. Close Grip Pullups = 3, rest 60 seconds
7. Close Grip Pullups = 3, rest 60 seconds
8. Wide Grip Pullups = 4, rest 60 seconds
9. Wide Grip Pullups = 4, rest 60 seconds
10. Wide Grip Pullups = 5

*Ab Roller = 10

Circuit Weights Plus Cardio

Today I did another continuous circuit. I came up with the exercises and order before I got to the gym and wrote them down so I would have a reference. When I go to the gym, I always go with a plan. My workout is then more effective and takes less time. Included in this circuit is Day 2 from "The Pullup Program" http://trizack.blogspot.com/2009/01/pull-up-program.html This was definitely a challenging one.
It is important to note that the only rest I took was between the pullup sets as specified below. In between the other exercises, the goal is to take no (or little) rest.

1. Jump Rope = 250
2. Wide Grip Pullups = 1, rest 10 seconds
3. Wide Grip Pullups = 2, rest 10 seconds
4. Wide Grip Pullups = 3, rest 10 seconds
5. Wide Grip Pullups = 4, rest 10 seconds
6. Wide Grip Pullups = 5, rest 10 seconds
7. Wide Grip Pullups = 3, rest 10 seconds
8. Wide Grip Pullups = 2, rest 10 seconds
9. Burpees = 15
10. Swiss Ball Hamstring Curls = 20
11. Jump Rope = 250
12. Planks = 1:30
13. Burpees = 15
14. Close Grip (Tri) Pushups = 20
15. Jump Rope = 250
16. Close Grip Pullups = 12
17. Burpees = 15
18. Back Extensions = 10
19. Jump Rope = 250
20. Mountain Climbers = 40
21. Burpees = 15
22. Body Weight Rows = 10
23. Jump Rope = 250
24. Power Clean, Jerk, and Push Press = 35LB(Dumbells) x 8
25. Burpees = 15
26. Side Dumbell Shoulder Raise = 15LB x 10
27. Jump Rope = 250
28. Elliptical = 10:00

Total Time = 44:15

Leg Strength Plus

Today's Workout

Lift (Legs)

• Squats = 235LB x 12reps, 285 x 3reps
• Front Squats = 120LB x 12reps
• Dead Lift = 70LB (each hand) x 15reps
• 1 legged Calve Ext = body wt x 15

Pull-up Program Day 1: http://trizack.blogspot.com/2009/01/pull-up-program.html

• Wide Grip Pull-ups(5 sets-90sec rest between) = 13,8,6,5,5
• Chin-Ups = 13
• Dips = 26 (instead of pushups)

Cardio

• Burpees = 25
• Run = 28:00 (3.4M)

The Pull-up Program

I read about a pull-up program designed by a Marine to prepare himself to attempt to set a world record in number of pull-ups completed in a single exercise session. The program seems to be a good one, and time permitting, I am going to give it a try. To summarize the program, Mon-Fri it calls for doing hi reps of various pull-up routines. Saturday and Sunday are supposed to be rest days. You can read more details about the program here http://pull-ups-training.com/