Core Work and Swim

Finally had time to hit the pool just before 8pm and was running on fumes for most of the workout---which also means sucking in more than my share of pool water. I noted that the more tired I get, the less I am able to maintain any type of form in the pool---and my breathing goes downhill as well. I also work less efficiently: I swam 18 and 16 s/l during the first of two sets and then 20 and 18 s/l on the second. My flip turns are improving (one was nearly perfect), but getting the breathing right for the turns is still an issue. I know that flip turns are hardly critical, but they add an element of fun to the equation.

I have been doing crunches and planks for the past couple months, but the recent Runners World article on core strength reminded me to get more serious about it. After the swim last night I added the first four core exercises in the base fitness workout (Plank/Side Plank, Bird Dog, Back Extension, Swiss Hip Extension) and was surprised at how well I was able to do them. The hip extensions are done on a balance ball, and this is the place where I had trouble (I kept falling off), but I should also see some rapid improvements as I build the strength and muscle control on the ball. In contrast to swimming (and regular lifting) these kinds of exercises fit with the reasons that I love running---they are really endurance work and require one to develop sustained muscle control.