Skipped Thursday

I’m writing this on Friday evening. I skipped a day writing on Simplweight. I did not skip the swim. However, I am doubling up the writing today. This happens when we are building a habit. Sometimes, we have to just power through and do it. Other times, I have to catch up. If I go more than one day off, I won’t catch up.

It’s okay to fall off the wagon and miss a writing session or a workout session or even eat too much junk food. For me, Thursday, I had three beers with a friend out. I came home for dinner super hungry due to my strong Thursday workout. I ended up eating too much. It’s fine. I just can not go too many days in a row. We are not robots. We are not perfect. Accept that. It’s how we react that makes us stronger and better. For me, I’m trying to re-build a writing habit. I’m back at it today.

Today’s Swim

The objective today is to do some High Intensity Swims, Heart Rate. I mentally tell myself during the swim when it gets tough, that this is when the fat starts to burn off. I also plan to consume more than my usual number of calories. So, I’m trying to prepare.

Dryland Pre-swim Drills

  • Warmup with 60 seconds of jogging in place.
  • 4 sets of the following:
    • Quads : standing leg raise
    • Hamstrings : one leg curls
  • Core Workout:
    • Upper Abs : crunches
    • Lower Abs : reverse knee ups
    • Side Abs: oblique V-up side crunch
    • Back: reverse crunch on exercise ball
    • Transverse Abs: 60 sec plank
  • 1 minute of stretching
    • Touch Toes
    • Curl ups
    • Reach for the sky

At the pool Pre-Warmup

Stand up straight: Put arms out straight, Swing arms around in slow circles.  Starting with a tiny slow circle diameter, increasing until the arm swing circle slowly for larger and larger diameters.  Go forward for a bit, then go backward for a bit.

At the same time, Warmup legs by stepping side to side.  Then after arm swings, Lift knees to chest.

Pool Warmup

Goal:  Swim moderately easy, limber up the body. At the same time, I’m quickly ramping up intensity to meet the swim goal.

  • 250 Freestyle
    (I went off a bit too strong today. So, I switched to backstroke and breast stroke to slow me down.)
  • 150 Back Stroke
  • 150 Breast Stroke

Main Sets

Today’s main set objective is to do some HIIT in the pool keeping that heart rate up with relatively small amounts of rest just enough to recover.

  • 500 Kickboard freestyle kick
  • 500 Pull Buoy with Paddles set 10X the following:
    • 25 yard recovery freestyle
    • 25 yard fast freestyle
  • 500 No Tools set: 5x the following:
    • 100 sprint freestyle
    • ~ 30 second rest
  • 500 Flipper set:
    • 150 yard kickboard with flippers
    • 100 back stroke with flippers
    • 150 yard kickboard with flippers
    • 100 yard back stroke kick only with flippers


Goal: Moderate pace while also stretching out the muscles.

  • 250 Pull Buoy with Paddles. Try to breathe every 5 or every 7.
  • 250 Freestyle.  Breathe every 3 strokes.

After my swim,  I will stretch my arms and legs in the pool.  I’ll stand very wide legged.  Do some Yoga-esque warrior poses.  Arms Straight to sides.  Arms straight up.   I’ll interlock my fingers and stretch to the ceiling.  a little mountain pose here.  Then, bring my knee to chest.  Then some calf and achilles stretches using the pool wall.  Finally, some hip stretches.

There you have it today’s swim work out.  Until next time.

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