Armada

If by improving your swimming you mean speed and time, do more squat and leg strength training. You should be obtaining 80% of your force in the water from your legs. Focus on squats, lunges, box jumps. If you can improve your kicking strength and drive you will reduce your times. If you are wanting to improve your form you should be doing more exercises in the water. You can do finger drags, over emphisized hand pushes, 3,5,7 breathing, and most importantly kick board sets. That workout seems fine as a general workout without weights and such. The best way to improve overall is to get in the pool and get those sets in. Good luck

Keep it up.

315, you know I need those 3 plates!

Quick woot, I just Deadlifted 225 lbs. in my workout. Super stoked and have a bunch more victories coming up in the next few months.

Just don't drink the water and you should be fine.

I always though you were a beast in those sunglasses. Just sayin'. Nice Duality.

Who needs adult supervision when you kick as much ass as you do?

Nice! I hope you wore that sweet orange headband too. That thing is SWEEET

You told me it was awesome...and you "rocked" it. Har har har. All I can say is: BOOYA

Totally agree with this. I would definitely time yourself on your solo swims. You have the mental capacity and the drive that few people have so it would be a great way to measure yourself. You can start with 50's and then even 75's if you have a watch or if there is a clock displayed at your pool. I also agree that those other people have just logged hours and hours into swimming, and you never really lose it. High school swimmers practice 2 times a day during the year and have off season practice. And club swimming can be even more intense. Just keep logging in hours and keep kicking butt, you are doing fine. If you do time yourself for a 50 or a 100 post up the time and maybe we can put together a work out for you to do on your solo days. I am thinking you might just need a little bit more structure to see that you are making gains.

I just saw this thread and I think it is great. I only disagree with this video. Not for anything he is saying, but he refuses to wear a speedo. I'm just sayin'.

7/20/13 Today I was feeling super pumped. I just really wanted to hit the gym and it felt really good. I changed up my accessory work and included Kroc Rows into my workout instead of my other upper back exercise. So this is how it went down. OHP 7 Chin Ups 7 Chin Ups 5x45 7 Chin Ups 5x45 7 Chin Ups 5x80 7 Chin Ups 5x90 7 Chin Ups 5x100 7 Chin Ups These felt really good after my shoulder was bothering me last round. I always get nervous now, but it looks like that pain is gone. Super stoked with this. Bench Press 5 Sets 10x115 I watched this video and was impressed by his intensity. I just worked on psyching myself up for all of the accessory work today. Dumbell Curls 2 Sets 10x30 3 Sets 10x27.5 I was feeling pretty tired once I got to these. I am trying to work up my weight which made me have to drop back down to 27.5. I also needed to help myself out at the end of the later sets. I was just gassed. Kroc Rows 10x27.5 10x30 10x35 10x40 10x50 I really wanted to work on getting the form right and really trying to target my upper back. I really wanted something that was intense so I just wanted to shoot up the weight on the last one and really go for it. I really like these now and will probably keep them subbed in. Dumbell Incline Bench 4 Sets 10x35 1 Set 10x40 I am just trying to up my weight a little on all of my accessory work and work on that intensity. Batwings for stretching Overall this was a great workout. I left the gym area really tired and was moving very slow in the locker room. After yesterday and today I was pretty beat. I even dropped my keys on the ground and just looked at them for a while. They were soooooo far away. 1 Day of rest and then back to it.

Beck, what are you doing to lose the weight, you are rockin' it!!!

Heidi, you can totally get 10 pushups. Just keep working and it will totally pay off. YOU GOT THIS! Just enter beast mode once you get to 5 and 5 more will be easy. RAAAAWWRRRR

Nice work wideeyed. Keep working hard and knowing that there is no short cut. Just remember that a bunch of small woots can turn into a big WOOT!