Speed work/Strength training

So after yesterday's pleasantly surprising performance I decided to change things up a bit and do some anaerobic work. It turned out to be an awesome workout. As I mentioned in a previous post I really wanted to spend some time during the off season in the weight room working on my muscle endurance and toning up so I don't wither away. I also really wanted to work on my pace in the water. I'm comfortable with doing long distances, I just need to do them faster now. With all of this in mind I wanted to try doing some weights followed by a fast swim workout focusing on short distances at a really quick pace.

The goal in the weight room was to hit all of the major muscle groups (back, chest, biceps, shoulders, triceps, abs) and do no less than 12 reps for each set and 4 sets for each muscle group. This type of workout helps with muscle endurance as opposed to mass building. So here's the workout.

4x15 Fly on cable machine (10 push ups between each set)
4x15 Reverse fly
4x15 Leg lifts using pull up bar (4-6 pull ups in between each set)
4x15 Curls followed immediately by 12 military press using dumbbells (15 side bends using dumbbell both sides in between sets)
4x15 Dips (25 flutter kicks in between each set)

The goal for the next workout (either Wednesday of Thursday) will be to do the same type of workout but different exercises. Weight for these exercises was fairly conservative. Considering this was my first time in the gym for awhile I didn't want to over do it and pull any muscles. I can tell already I'll probably be feeling it in the morning. Now for the swim workout... this is where it got fun. Just to make it easier to see what I actually did I'll tell you what the set was first.

Set:
4x50 sprint (<10 second rest in between each)
2x25 burnout (<10 second rest in between each)

4x200 Warmup. Slow, long, focus on form and being relaxed on the recovery.
3xSet ~1 minute rest in between each set.
1x200 Easy medium pace focusing on being long.
3xSet ~1minute rest in between each set.
1x100 Cooldown. Really slow and easy.

Total distance: 2600 tiring yards.

This workout was great! I could feel all of my muscles burning. It was interesting to feel the difference in the long distance workouts that I've been getting accustomed to versus this short fast workout. I think I'll make this a Monday tradition and see how it goes for my overall swim times. My goal is to consistently swim a 1:10 100 meter. I'm in the 1:20 range but it's not consistent. A 1:10 might be a bit much but I think it will come. I'm starting to feel at home in the water.

Group ride this Wed with the team. Running tomorrow morning maybe, but def Masters practice tomorrow night and then running afterwards if no running in the morning. Really tired, sore muscles. Going to bed.

Listening to: Silence

Feeling: Tired