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Team: Grand Strand Masters Swimming

  1. 8|27|15 SCY address techinical errors

    12 x 50 fr on 2:00
    • as 2 x 25 (on 0:30 for 2nd 25)
    • flip turn, but rest feet on wall after 1st 25
    • average 13 strokes each length

    5 x 25 fr with fins on 1:00
    • try to swim super fast, lightly and on top of water

    22 x ~12-13M fast / ~12-13M easy
    • fast were 4 quick SDK's from push, into flutter kick - breakout, and 2-3 fr strokes


    Technical errors addressed from review of yesterdays personal video footage:
    During the 2nd fr stroke from breakout my right arm digs in hard for power but my right foot goes way out to side (out of streamline) cocked up for counter kick. This was something I thought I addressed awhile ago, but it is back.

    I know I am capable of faster meet times, just need to take care of a few performance killers first.
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  2. 8|25|15 SCY and drylands

    500 worth of drills using fins

    50 fr off block 27 high - 28

    50 bk in 38

    50 br in 43

    100 fr from block in about 1:07

    10 x 30m on 1:00
    • as 15m back stroke start/SDK/breakout to fr and 15m easy


    11 x 50 fr on 1:00
    • held 38's for most



    Changed my sprint stroke recently, it's not quite as fast as the less efficient former one but maybe I can make it work in the future.

    Meet last weekend, and had a great time with my team, I missed the 100fr and 50 bk. I don't have any times, but I know there wasn't any PB's in my target event. I believe I did get personal best times in the 50 fl and br, However the br was a first time experience and I've somewhat sandbagged the fly (and bk) along the way through prior events to save the legs in target fr relays and 50s. The Growler meet was outside and quite enjoyable and the water was surprisingly chilly for being outside.

    My left adductor I believe is highly irritated. I think from breaststroke. It's upsetting, not that I'm fast at br, but because I'm finally figuring out br after 7 years swimming experience. It's been about 2 months like this. The worse part is it's almost impossible to ice the area due to location

    Updated August 26th, 2015 at 01:57 PM by __steve__

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  3. 8|6|15 SCM

    WARMUP
    50 fr easy

    DRILL 1

    15 x about 13-14M streamline pushoff and few strokes on 1:00

    DRILL 2

    10 x turn then about 13-14M streamline pushoff and few strokes on 1:00

    DRILL 3

    10 x turn in to shallow side wall starting with jump and 2 strokes (for speed) then about 13-14M of streamline pushoff and few strokes on 1:00

    DRILL 4

    10 x turn in to shallow side wall starting with jump and 2 strokes (for speed) then about 13-14M of streamline pushoff and few strokes on 0:40

    DRILL 5

    5 x turn attempts with fins on and everything completely submerged (to get legs over fast)

    A local SCY meet coming up soon, I plan to participate

    Triple bridge, Aruba
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    Diving down at Mangel Halto to boatwreak, Arubabob snorkeling tour
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  4. 8|5|15 SCM

    10 x 15m fr on 1:00
    • streamlined form

    10 x 15m fr (odds) / br (evens) on 1:00
    • streamlined form / pullouts

    8 starts off the block

    1000 of various drills with / without fins
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  5. 8|04|15 SCY

    10 x 50 fr/br on 1:00 with snorkel

    10 x 50 fr on 1:00

    300 drills

    10 x 50 fr on 2:00 with fins
    • several 27's, the rest were 28's

    10 starts from the blocks

    4 x 25 flutter kick on 0:30


    More Aruba vacation stuff:



    I need to add music to the videos
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  6. 7|31|15 SCM

    WARMUP
    200 fr
    5 x 50 fr (and br) on 1:00

    SET 1
    10 x 50 fr on 3:00
    • 25 + turn - sprint/hypoxic
    • remainder - moderate/breathe every stroke

    SET 2
    5 x 50 fr with fins/snorkel on 3:00 fast
    • 27-29's

    DRILLS
    500

    KICK
    200


    Sore neck is improving, been bugging me for about 4 weeks. Left adductor is sore, been about 2 months like that. Everything else works OK though.




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  7. 7|20|15 SCM

    Piscina Olimpico Roly Bislik (LCM set up as 25M)

    This was my 3rd masters practice ever done. Dropped in a little late, swam for about 45 min. Everyone was doing their own thing so it worked out for me

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    6 x 50 on 1:00
    • fr for all but one was br

    6 x 50 flutter kick on 2:00
    • first was 048, last was 053

    400 of drills with fins
    4 x 50 fr hypoxic on 2:00, broken to 25 on 0:30


    Neck has been sore for about 2 weeks but it's improving


    After masters workout I drove to the SE tip of the island
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    Updated July 20th, 2015 at 02:18 PM by __steve__

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  8. 6|30|15 SCM and a run

    SCM outside
    Did about 1200 of drills, fly, bk, br with and without fins, then a 12.5 sec 25m fr from the block



    2.5 mil jog in 20 min
    legs were aching and still quite sore from the leg workout 77 hours ago. Man, it takes forEVer to recover these days.
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  9. 6|29|15 LCM

    2 x 50 fr on 2:00 with snorkel
    • 44, 39

    3 x 50 fr on 3:00, easy sprint, 50 sprint, 100 fr stroke pace (I wish)
    • 34, 31 flat, 33

    50 br
    • 50

    50 bk
    • 43

    100 drill

    2 x 50 headup dolphin kick fr with fins

    Legs are shot from leg presses yesterday. I did 7 x 5 x 540. Really felt it in pool. After the 50 bk, my legs felt like a rhinocerous was sitting on them. Also had that post lactosis feeling (metallic taste, slight nausea) driving off from pool.

    Endurance jammers arrived today, same size as the former ones but feel too tight!
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  10. 6|26|15 SCY 25's from block

    300 warmup of various

    7 x 25 fr on 2-5 minutes filmed via GoPro HERO+LCD
    • all were above 90% effort, one was close to an all-out
    • sub 13's, some might be a sub 12's


    • technical feedback comments are more than welcome and highly appreciated


    100 of finned UW camera experimentation

    3 starts from block filmed for data review



    Due to various reasons I stayed up entire night. It was 5am, I opted for the sunrise-swim experience I rarely get. Glad I did though I was tired

    I have almost nothing but good things to say about GoPro and the software. It seems more suited for younger generations - I needed my readers on to operate the thing at first - but I'm getting accustomed to the functions, and the software is quite versatile. It does require updates and firmware mod's I haven't needed to do that yet. One thing I'm trying to get used to, which could be necessary for capturing peripherals, is the mild stretch at the boarders of videos which bends lines and changes perceptions of distance. Anyway, I feel this entry-level gadget was well worth it's affordable price and I see additional accessories in the future. Moreover, It should also physically withstand the rigors of Aruba (coming up), where my other camera buckled.

    Updated June 27th, 2015 at 08:00 PM by __steve__

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  11. 6|24|15 SCM yesterdays swim

    11:00 to 12:00 - sunny, mid 90's, And plus, a crisp (Antonym) and nippy (Antonym) 90F body of water that was quite exhilarating (Antonym)

    6 x 25 fr on 1:00
    4 x 25 fr on 2:00 fast, hypoxic - 15L's
    6 x 25 fr on 3:00 fast, hypoxic - 14H's, maybe 15's
    3 x 25 fr from block on, say, 3:00 fast, hypoxic

    I might have optimal speed in 82-84F H2O, but bathing in hot water under the sun in these conditions absolutely zapped any fast twitch available. Perhaps this can be thought of as an extra-resistance training.

    Then, what melted the cake's icing was roasting on an aircrafts engine pylon for work later that afternoon.

    Updated June 25th, 2015 at 10:14 PM by __steve__

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  12. 6|23|15 SCM

    1000 recovery
    500 flutter kick board/snorkel
    4 x 14m on 1:30 AFAP flutter

    Did LCM yesterday, and SCM on the 21st and 20th

    Won't be going to any LCM meet this year due to priorities. Unfortunately, I currently feel better than ever for a LC 50fr. I did however purchace a GoPro and plan to be on Vacation in Aruba next month, maybe I can get an unofficial time at a LCM pool there
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  13. 6|17|15 SCM

    500 warmup fr

    10 x 25 afap, hypoxic fr, finned on 2:00
    • about 12's
    • wore two sagging jammers (first layer is a ripped endurance, 2nd is a 3 year old tech suit, unwoven and so stretched out it reaches near my upper calves)




    Worked upper body with weights tonight, ran 1 mile barefoot (on rubber track), did 12 plyometric vertical drops from industrial size tire, then did 12 streamline jumps from track position.

    Seem to positively respond to dryland start drills, even more than actual block use.




    yesterdays SCM
    500 warmup

    15 x 25 flutter kick on 0:40

    4 x 25 flutter kick on 2:00 (21, 21, 21, 23)

    500 drill various with fins

    12 starts off block (13 - 14 M), 4 of them were br type


    Might do easy swim tomorrow then do another LCM mock meet on Friday
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  14. 6|13|15 LCM #2

    yesterday was easy because i was still recovering from weights and block starts, about 1500 SCM



    LCM today
    10 x 50 fr WU on 1:00 with fins and snorkel

    mock meet (from push)
    50 fr - 30h
    50 br - 48
    50 bk - 42
    *50 kick - 55 (oh boy)

    All times better than last week and my legs held up fine through the bk. As bonus I added a *50 kick, and then my legs felt it. Despite having a more reasonable WU than LCM #1, I do suspect some adaptive progress.
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  15. 6|11|15 SCM

    SCM

    500 warmup as 10 x 50 fr (and one ea bk and br) on 1:00

    5 x 25 fr from block on 3:00, fast with one breath

    4 x 25 fr from block on 4:00, fast hypoxic

    10 x 12.5M fr from block on 0:42


    yesterday:

    Ran 0.75 miles barefoot - forces one to assume proper form. Also pads feet for explosive forces off block.
    stretching for 1 hour

    Updated June 11th, 2015 at 05:26 PM by __steve__

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  16. 6|9|15 SCM recovery

    11 x 50 fr on 2:00 as 25 stroke count / 25 ez
    • ave was 14 / 0:17, best was 14 / 0:16

    50 fast kick as flutter / frog

    500 straight flutter kick, sub-lactate

    Various drills for 35 min, including one spectacular block start (IMO), some vertical dolphin kick jump-ups, fin stuff, and other SDK things


    Drylands

    Deadlifts on smith machine standing in front of bar, plates supported 5" from floor

    • 145 x 20
    • 235 x 10
    • 285 x 7

    Core exercise I do using the rowing machine chair

    • 30 reps

    Stiff leg deadlift with pelvis stationary throughout

    • 15 reps with 45 lb bar

    Updated June 9th, 2015 at 08:37 PM by __steve__

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  17. 6|8|15 LCM #1

    6 x 50 fr on 1:00 with fins and snorkel
    • 34's

    50 fr fast - 31-32
    50 fr fast - 33-34
    50 br med - 52
    50 bk fast - 45

    Thought these swims would be faster. The 50 back was so evil my left leg would not support my weight in the water. The LA really accumulated throughout workout, then I exploded.

    Factors which may have contributed to my experienced lack of speed:

    1. 720 lb leg presses last saturday evening
    2. The moderate 6 x 50 warmup set
    3. The fact I was wearing two raggy training jammers (*endurance jammers butt crack had ripped last week needing covering)


    Nevertheless, I really should be pushing a sub 30 here in a jammer. And 2 seconds is a long, long way from what was swam this afternoon.


    I did experience meet-like suffering which is good. Anyway, this was just the start of a series of 10 more painful LCM workout I have in store over the next 5 weeks. But I will try to avoid LA buildup next time.


    *was getting out of pool to get a board and heard a rip. Thought it was just the suit stretching over skin, butt the following day while putting them on I noticed a 5" tear behind. That means I wore it an hour like that )( hope I didn't practice block starts that day

    Did some weights today
    weighed in @ 169 - quit drinking alcohol (wine) June 1 then I loose 5 lbs

    DBBP: 1 x 23 reps x 65
    Pulldowns: 5 sets, worked up to 3 reps with 90kg
    1 set calves
    single arm cable PD's to side
    then shoulders and triceps

    Updated June 13th, 2015 at 01:42 PM by __steve__

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  18. 6|6|15 SCM / drylands

    Last nights run:
    5 x 0.36 mi on 5:00
    • 2:30, 2:17, 2:20, 2:55, 2:50


    SCM today
    about 700 warmup
    5 x 25 fr on 2:00
    2 x 25 fr on 3:00
    1 x 25 fr on 2:00

    weights:
    leg press
    • 10 x 180, 10 x 360, 6 x 540, 1 x 630, 4 (half rep) x 720

    incline reverse grip bench
    • 3 x 5 x 90

    dips
    • 2 x 10 x bw
    • 1 x 20 x bw

    single arm row on machine
    • 3 sets


    Was registered to swim at meet today but I just couldn't make it

    I'll wait for jul 24/25 lcm meet
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  19. 5|30|15 SCY

    200 fr
    10 x 25 fr on 1:00 hypoxic
    20 x 25 on 1:00 alternate fr / br, snorkel
    70 x 25 various with fins

    about 1500m yesterday

    LCM meet on June 6:
    50 fr, br, and bk
    100 fr
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  20. 5|28|15 SCM

    About 600 easy
    9 hypoxic 25s off block, moderate effort
    3 x 100 kick as flutter, frog, dolphin
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