Hi all. I am about 8 weeks out from a 5K Lake Swim. I am a strong pool swimmer but never done this distance in "open" water - pretty new here. I am convinced I can muscle though it if need be, but would like to make a competitive age group showing.
I am training almost exclusively in pool, so looking for advice, links, or books on workouts, distances, pace, taper (?), etc. Thanks for any advice.
I do a number of core exercises first to warm-up. These include doing a wood chop with a 14 lb medicine ball, 3 sets of 75 bicycle crunches, lifting 10 lb weights on a swiss ball. Bench press, pull over and curls are included on the swiss ball. I then move to a machine and do sitting rows, where you pull a fixed weight towards yourself while sitting. I do 2 sets of 15, next I go and use the rope that you grab in each hand and work the tris. I next go and to climbing with 17.5 pounds weights. Then I do hammer curls. Followed by lat pull downs 2 X 15. Next, is 45 degree leg press, again 2 X 15. Followed by leg curls, followed by leg extensions. Finishing with a seating calf raises. I have only seen this machine in one place I really like it. Hope this helps.
I do a number of core exercises first to warm-up. These include doing a wood chop with a 14 lb medicine ball, 3 sets of 75 bicycle crunches, lifting 10 lb weights on a swiss ball. Bench press, pull over and curls are included on the swiss ball. I then move to a machine and do sitting rows, where you pull a fixed weight towards yourself while sitting. I do 2 sets of 15, next I go and use the rope that you grab in each hand and work the tris. I next go and to climbing with 17.5 pounds weights. Then I do hammer curls. Followed by lat pull downs 2 X 15. Next, is 45 degree leg press, again 2 X 15. Followed by leg curls, followed by leg extensions. Finishing with a seating calf raises. I have only seen this machine in one place I really like it. Hope this helps.
