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Team: Grand Strand Masters Swimming

  1. 1|23|15 LCM microswim

    by , January 23rd, 2015 at 04:36 PM (Blog)


    WARMUP

    600 free

    SET 1

    3 x 150 on 4:00 as 50 free fast / 100 drill
    • 27, 28, 27

    SET 2
    5 x 25.6 on 0:40 free in 12.8M area, hypoxic, with fins
    • 14 -17's


    Very short workout.

    Almost full second slow on fast 50's. I contribute the finless 600 free to this. I am no distance swimmer - my shoulders get zapped quickly from this activity. Need to take fresh shoulders into consideration for swimming event warmup/preparation.

    Set 2 seemed promising for near future, maybe 10+ whatever of them I can take. The 17's one of them did not allow ample hypoxic recovery, so the next one hurt. Then did 14's again and remainder returned managable in a painful way
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  2. 1|21|15 LCM

    by , January 21st, 2015 at 04:16 PM (Blog)
    Measured dive area I use in this pool, actually 12.8M instead of 13M

    WARMUP
    3 x 256M free on 5:00 in dive area, with fins and snorkel
    1 x 256M free in dive area, with snorkel

    • work turns and breakout

    SET
    3 x 200 free on 5:00 with fins and snorkel

    • 50 sprint / 150 recovery
    • 26, 26, 27 on fast 50's

    KICK
    10 x 25.6 flutter kick on 1:00

    • 12.8 fast / 12.8 easy
    • 8's on fast kicks

    100 flutter kick

    DRILL
    700 various

    Updated January 21st, 2015 at 04:49 PM by __steve__

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  3. 1|19|15 SCM

    by , January 20th, 2015 at 11:20 AM (Blog)
    Weights on 17th 18th and 19th

    Forgot what I did on the 17th,

    but definitely remember the 18th:
    Lever Squats

    • 20 x 10 reps on 1:00
    • used 180lbs on the machine
    • went aerobic

    For me this machine is much easier than classic squats, of which I would have trouble accomplishing with just an unloaded bar- lol.

    On the 19th I worked abs, hamstrings, calfs, arms, and shoulders

    Read this before relating to leg extensions, but not sure how accurate it is:
    http://www.menshealth.com/mhlists/av..._Extension.php



    A 25m Jacuzzi - literally! was 85F with no markings

    WARMUP
    500 drill

    DRILL SET
    20 x 25 on 0:40 head-up fly-kick free with snorkel and fins

    • 18 - 22's

    WARMDOWN
    15 x 25 combat sidestroke on 0:50

    • odds - left / evens - right
    • did not scissors kick, but held a constant flutter





    Drylands today (1|20|15)

    1 superset of 6 x 10 reps of dips+rows+*plank crunches
    • little rest throughout ~13 min set
    • *plank crunches: start in pushup position with feet on rowing machine chair, end with knees below shoulders


    8 x 10 of DB snatches on 1:00 (30lb)
    • start with DB's at thighs / end with DB's overhead

    Updated January 20th, 2015 at 10:11 PM by __steve__

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  4. 1|15|15 LCM

    by , January 15th, 2015 at 04:51 PM (Blog)
    400 drill with fins
    600 back with fins
    3 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30, 29, 28)
    2 x 150 head-up fly-kick free on 3:00 as 50 dr/100 easy fr, with fins and snorkel (34, 35)
    1 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30)
    10 x 50 fr as 15m / 35m (sprint / easy) free on 1:00 with fins and snorkel
    104 fr in 13m area with fins and snorkel
    260 fr in 13m area with snorkel
    260 fr in 13m area with fins and snorkel
    100 flutter kick fast (1:54)
    200 flutter kick easy

    Did drylands mon, tue, and wed
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  5. 1|12|15 LCM

    by , January 12th, 2015 at 03:18 PM (Blog)
    1000 warmup with drills

    9 x 100 free on 2:00, as, 50 fast / 50 recovery, with fins and snorkel
    • fasts were 30, 29, 29, 29, 30, 30, 30, 30, 30

    Warmdown - 50 easy, 50 backwards free


    Arms started locking up on last few meters of last few 50s but managed to keep it together

    Updated January 12th, 2015 at 05:49 PM by __steve__

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  6. 1|7|15 LCM

    300 easy free

    1500 drill with fins

    20 x 26 on 1:00 free with fins, hypoxic (13m area)
    • work turns, streamline, breakout, medium level sprint

    10 x 26 on 0:30 free with fins, hypoxic (13m area)
    • work turns, streamline, breakout, mild level sprint

    100 flutter kick fast
    • 1:51

    100 back with fins
    • 1:24

    250 flutter kick

    Whenever swimming near top speed, I must concentrate on form with light sprinting and forget the all-out effort, which isn't any faster for me. With the 26m stuff, as soon as I worked my form and streamline, the time dropped an entire second!

    Plan to accomplish weight training tonight
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  7. 1|5|14 LCM and yoga / drylands yesterday

    yesterday

    Squats on machine - standing calf raise like squat machine (easier)
    2 x 30 reps of 190
    • first set in 2 minutes
    • 2nd set in under 1 minute


    LCM (28 minutes)

    100 drill with snorkel
    300 drill with fins and snorkel
    100 drill with fins

    7 x 100 as 50 fast / 50 easy on 2:00 with FINS and snorkel
    • fasts: 30, 29, 29, 30, 30, 29, 31

    20min yoga stuff

    Updated January 5th, 2015 at 10:39 PM by __steve__

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  8. 1|3|15 drylands - SCM - drylands

    Weights:

    BP, 12" wide grip
    • 3 sets of warmup, one set, 9 x 165

    Iso chest press
    • ?? x 90 each arm

    Iso lat pull (row)
    • 2 sets of warmup, one set 20 x 90 each arm

    With dumbells at thighs, swing them to overhead position
    • one set, 20 x 35 DB's



    SCM:

    pool with no markings. I did the convenient head-up dolphin kick free drill, with snorkel and fins

    • 30 x 25 on 0:40 (0:17's)
    • this is an excellent drill



    Drylands:

    20 minutes of hip movements, stretching, RC, and abdominal and side stuff

    Updated January 4th, 2015 at 04:18 PM by __steve__

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  9. 12|30|14 LCM

    by , December 30th, 2014 at 10:19 PM (Blog)
    WARMUP
    1000 worth of easy free, back and drills

    SET
    5 x 100 free with fins & snorkel as 50 fast / 50 easy
    • fasts: 29, 29, 28, 29, 30

    KICK
    100 2:03
    200 easy kick

    Felt the LA on the 4th 100. The 5th resulted in a clumsy, nauseous feeling, a sign that I am out of condition, had a good workout, or both.
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  10. 12|28|14 drylands

    by , December 28th, 2014 at 09:55 PM (Blog)
    run (walk on rest int)
    15 x 70m on 0:40

    • 20's down to 12's

    7 x 84m on 0:40

    • 18's


    10 min of yoga moves

    Might do some shoulders later tonight


    Quick running does not bother right thigh, but have to keep it no more than just a lite sprint.

    Updated December 28th, 2014 at 11:41 PM by __steve__

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  11. 12|27|14 SCM / weights

    by , December 27th, 2014 at 09:48 PM (Blog)
    In the pool with no markings or lines. Only did drills using fins and snorkel throughout

    34 x 50 on 1:00 as 25m head-up dolphin kick free, fast / 25m easy


    Weights

    Once through, to failure (without resting):
    - close grip BP 14 x 135 lbs
    - isolateral chest press 10 x 95 lbs (each arm)
    - isolateral row 10 x 95 lbs (each arm)
    - DP pullovers 6 x 70 lbs

    • upper body finished in under 3 minutes, four sets of 4 exercises


    - 3 sets of 10 reps on hack squat machine facing wrong direction
    - 50 reps of 70 on leg extension machine
    - 3 sets of 8 reps - TRX straight leg ab torturers (hands on floor)

    • can't go heavy on legs since my right quad still hurts
    • TRX device didn't seem too intense doing the ab exercise as instructed, so I did them straight-legged and threaded a stretch band through for more tension.
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  12. 12|19|14 LCM

    by , December 19th, 2014 at 04:40 PM (Blog)
    WARMUP
    150 drill with fins
    100 back with fins
    50 fly with fins
    400 drill with fins

    DRILL
    2 x 50 one arm free, fast, on 2:00 with fins
    • right arm 0:32
    • left arm 0:32

    200 drill with fins

    KICK
    3 x 100 flutter kick on 2:30
    • 1:54
    • 2:25
    • 3:00
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  13. 12|17|14 LCM

    by , December 17th, 2014 at 05:23 PM (Blog)
    Did weights yesterday

    Today:
    1000 of warmup strictly consisting of drills

    12 x 50 fr on 1:00 with fins and snorkel, as 20M AFAP / 30M drill
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  14. 12|15|14 LCM

    by , December 15th, 2014 at 03:04 PM (Blog)
    (wore a sleeveless wetsuit)

    WARMUP
    1000 of drills/back/kick

    SET
    4 x 100 fr on 2:00 as 50 fast / 50 easy with fins and snorkel
    • 28, 28, 28, 29

    KICK
    2 x 100 FK on 4:00 with snorkel
    • 2:10, 2:03
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  15. 12|05|14 and 12|10|14 LCM

    by , December 10th, 2014 at 03:27 PM (Blog)
    12|05

    At about 1000M a child vomited in the pool and everyone was ordered out

    12|10

    1000 warm up of drills

    5 x 100 on 2:00 with fins and snorkel as 50 fast/50 easy
    • fasts: 30, 29, 29, 28, 32

    3 x 50 fliuter kick on 1:30

    5 x 50 flutter kick on 2:00

    100 br


    Concerned about a nagging ailment. About three months ago I injured my right frontal thigh at work doing a simple activity (hopping off a maintenance stand). It immediately twinged a little, not bad, but hasn't recovered yet - probably because I am too stubborn with my dry training, even doing just high rep / low weight quad exercises. This is on the same leg that has a bum knee from an adolescent injury never medically addressed, and furthermore is about 2 cm longer. Now that I'm old, I'm at a place where I need to force myself to make the correct choice either appointment wise, doing nothing, researching, or whatever.

    Updated December 10th, 2014 at 05:38 PM by __steve__

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  16. 12|4|14 LCM

    by , December 5th, 2014 at 09:35 AM (Blog)
    2000 warmup of drills, back, and kicking

    5 x 100 free on 2:00 as 50 easy/50 fast with hydra fins and snorkel
    • fasts: 30-30-30-30-30

    2 x 260 free in the 13m wide area of the pool

    Happy with 5 consecutive 0:30's (fins). On the 5th, LA accumulated and another would've been slower so I called it at five.

    Finding a long warmup is more important than I had thought. With the 2K warmup I did not have the gasping/wheezing experience I had on Monday, where I thought easing my way in with a moderate 0:33 effort would get things going properly. Goal is to find my ideal event warmup routine, I'll try a similar 1000 warmup next time.

    Had a 6 hour episode of chills, fever, and shivers last night. Felt better this morning but feel drained. Plan to take it easy several days.

    Updated December 5th, 2014 at 04:05 PM by __steve__

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  17. 12|1|14 LCM / drylands

    by , December 1st, 2014 at 06:57 PM (Blog)
    5 x 100 on 2:00 free as 50 fast / 50 easy with fins and snorkel
    • 33, 31, 29, 31, 31

    That's all

    Did not warm up properly. It had a negative effect as I couldn't catch my breath. I ran out of steam recovering on the 3rd effort. Trying to recover and breathe on the following "easys" through a restricted snorkel orifice just about made my ears pop.

    Drylands
    8 x 95 - 100m run on 0:40 (20 sec rest)

    Weights
    Back, legs (100 reps on leg press machine), abs (100 situps on slight incline situp bench), shoulders

    Updated December 2nd, 2014 at 04:00 PM by __steve__

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  18. 11|28|14 post-thanksgiving weight training

    by , November 28th, 2014 at 07:52 PM (Blog)
    Incline BP on guided squat rack using 14" wide grip
    • 7 x 5 reps of 135, 145, 155, 165, 175, 185, 195

    BP on guided squat rack using 14" wide grip
    • 3 x 4, 3, 2 reps of 215, 225, 235

    Single leg step-ups on to bench (supersetted with the BP exercises)
    • 7 x 5 reps

    Seated DB curls on inclined bench (supersetted with the BP exercises)
    • 5 x 10 reps of 10, 20, 25, 30, 30

    Calf raises using guided squat rack
    • 6 x 20, 10, 10, 5, 3, 3 of 135, 225, 315, 405, 455, 505

    Single arm upright rows supersetted with standing hyperextensions using bar
    • ​3 sets

    Updated November 28th, 2014 at 10:13 PM by __steve__

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  19. 11|26|14 LCM

    by , November 26th, 2014 at 03:09 PM (Blog)
    WARMUP
    300 fr easy with snorkel
    700 of easy drills/bk with fins and snorkel

    SET
    10 x 100 fr (with fins and snorkel) on 2:00 as 50 fast / 50 easy
    • fasts were 30's and 31's

    KICK
    6 x 50 flutter kick on 2:00 with snorkel

    DRILL
    300 of drills, br and bk

    2 x 250 fr with snorkel in 12.5M wide area
    • worked turn - glide to dolphin - streamlines

    300 super slow speed fr (like 1:00+)
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  20. 11|24|14 LCM

    by , November 24th, 2014 at 02:03 PM (Blog)
    1000 drill with fins

    4 x 100 as 50 fast / 50 easy fr on 2:00 with fins and snorkel
    fasts: 31 - 29 - 29 - 28

    3 x 50 as 25 fast / 25 easy fr on 2:00 with fins and snorkel

    100 flutter kick as 50 fast / 50 easy with snorkel

    50 fly with fins and snorkel

    275 in short area with fins and snorkel
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