Swam on the 19th, was similar to the 18th
8|20 was easy to remember:
150 fr and 25 br warmup
20 x 25 fr NB on 1:00
20 x 25 kick, touch and go (dolphin out / frog in)
300 of easy drills and slow fr
Started to feel burning on last few lung buster NB's. Never done more than 12 before this I think.
Starting to recover feet higher during frog kick. Doesn't help preload the kick, in fact hinders it a little, but it is definitely more streamlined. Br is so technical.
Plan to hit the gym this evening, might even run a little. But my right foot's skin is torn up for some reason. Have a torn callus on the bottom, the big toe has those skin splinters (I use to get as a kid from running around in the pool), and the skin is dry. Not sure why just the right foot is affected. Both feet however, have MF blisters. Need to spend a week in aruba soon to heal everything again. I wish!
evening: 8|21 1.62 mile run in 13:33 88F
Updated August 21st, 2016 at 08:27 PM by __steve__
1036 flutter kick to loosen the ankels
4 x 25.8 UWDK / 25.8 frog kick on back on 2:00
518 one arm drill, breathe 2x each stroke
several 15m sprints
several 15m sprints from block
drylands for upper body about 30 min
Feel bad for the younger swimmers involved with the recent development.
Bolt ran his slowest 200 in 19.79, but everyone else was slower too. It rained, I guess a wet track means a less traction
10 min with MF
3x (4 x 25.8 flutter kick on 0:30) on 3:00
4 x 51.6 fr from block on 3:00 as 25.8 fast / 25.8 slow
3 x 51.6 fr from block on 5:00 as 25.8 fast / 25.8 slow
2 x 51.6 as 25.8 fr / 25.8 br
3 min with MF
5 min extremely slow fr drill (like 1:20 a lap), try to kick six beat and not use catch-up
Swam on the 13th for about an hour of the typical - SCM pool
Moved my daughter back to Clemson on the 14th, then went for a 20 minute OW sprint swim in lake Jocassee. Wore board fins and snorkel. Sprints were 0:20 to 1:30 long, with easy br or scull floating for recovery. Forgot to bring my recognition buoy, so I was on a constant lookout for boatorist. This lake is somewhat clear for warm freshwater. I also got spooked from swimming upon a stream of moving bubbles which concluded with a disruption of sediment at bottom (gator?)
Today: SCY outside pool
208 yds easy kick with MF
1 x 52 fly with MF
5 x 52 fr with MF on 1:30
10 x 52 fr with MF on 1:00
11 starts off block + B/O + 3 strokes
easy br back to wall
208 of easy freestyle
5 x 26 fr easy sprint hypoxic on 0:50
Measured this pool with my tape roll to confirm my prior doubts due to times and satellite imagery: 26 yards.
Google maps is pretty darn accurate if done correctly (taking account gutters and shadows).
17 x 50fr on 1:10
4 x 50fr on 1:00 as 35m ez / 15m fast
10 x 50fr with fins on 1:00 as 35m ez / 15m (dolphin kick fr) fast
700 of various drills
300 various with MF
10 easy starts from block and moderate sprint to about 18m
First fin was way too narrow for feet.The XXL replacement dug deep holes in my toes which took 2 weeks to heal.For the third I removed entire worthless binding from the foil and attached an old pair of silicone fins, but in a more natural position. Result is much more promising, however I should've allowed the sealant to cure another 24 hours as it started to separate
Updated August 13th, 2016 at 10:15 AM by __steve__
35 UWDK / 10 UWDK / 5 UWDK
35 UWDK / 10 UWDK / 5 UWDK
100 flutter kick (50 fast / 50 easy)
5 x 12.5 dive from side fr
4:04 on treadmill @ 9mph
1 set ea of: leg press, iso leg press, back extensions, DBBP, calf raises, upper rear legs, leg extensions and curls, triceps
Stretching for about 12 min
Updated August 12th, 2016 at 01:01 PM by __steve__
300 wu fins
150 as 50 br 50 bk 50 fl
300 various kick
3 x 50 fr on 1:30 as 35m slow 15m fast
3 x 50 fr on 2:00 as 35m slow 15m fast
4 x 17m fr from block
started pouring a cool rain, was nice
Updated August 9th, 2016 at 10:17 PM by __steve__
6 x 50 fr on 1:00 (41-43's)
2 x 100 fr on 2:00 (1:20 and 1:30)
2 x 100 fr from block as 75 easy / 25 fast
1:00 vk kick with fins
2 x 50 kick from block as 25 fast flutter / 25 back kick
300 easy fr with fins
150 kick as 25 flutter / 25 dolphin
Have not really trained seriously for months. Practically all swimming accomplished over these 5 - 6 weeks has been done just for the pleasure of it. Tried to sprint a little yesterday, and it felt like nothing was there
10 x 200 as:
50 fr ez sprint50 flutter kick10 fly drill fins40 fly fins50 fr fins
Did not need take time for rest because time required to remove/install fins, snorkel
100 br warmup
7 x 25 fr nb's on 2:00
6 x 25 fr, burst and glides on 1:00
7 x (about) 14 m fr from block on 1:15
Growler meet coming up.
Updated August 6th, 2016 at 01:30 PM by __steve__
10 x 50 fr on 1:30 from the block
10 x 50 fr on 2:30 from the block, every other with fins
150 kick with fins
Did not go too fast on the 50's (32 fastest without fins), just tried to keep sprint form with light effort and good flow
Fun swimming in ocean with a camera on the front mount finis. That was about 10 days ago, singing the blues now.
Updated August 3rd, 2016 at 06:20 PM by __steve__
7 x 50fr on 2:00 breathe 3 - 4 x
10 x 50fr on 1:00 easy
7 x 50fr on 1:30 fast for about 7 seconds on way back
6 x 75 on ? as 25 fly / 50 bk or br (fl had fins)
300 various kicking
15m fr from block
sunrise | full moon faceoff on jul 15 Seroe Colorado Most beautiful sunrise I've experienced
Updated August 2nd, 2016 at 08:45 PM by __steve__
Arrived home from paradise this morning at 1 am. Exhausted from playing too hard. While on this vacation I managed to wake up by 4:15 am three times (Jul 15, 18, and 20), early enough to attend masters practices at the Pisina Olimpico Roly Bisslik, coached by Aruba's swimming legend Roly Bisslik . I was lost at first since the instructions weren't English, then a neighboring swimmer interpreted for me. They all thought it to be strange that someone would get up early to workout during vacation time. I didn't think so until they pointed it out lol
About the coach, a very impressive fundraising swim accomplished by Coach Bisslik in 1988. http://www.arubadolphins.com/home/
10 hour swim from Venezuela to Aruba against the current, through treacherous conditions (the calm resort beaches are only like that next to the island, the surrounding ocean you can see waves breaking from inside a cruising aircraft).
SCM outside today
50 min of easy swimming, most with the monofin
core, lower back, and stretching
Beginning of the 2nd half of vacation I made a big mistake by doing squats at the hotel gym. Everything was going good until one rep I did something wrong and the lower back just went out. Still hurts now, but it's getting better, and I didn't let it interfere with our trip either, though it did slow things down a little. Just had to go and do squats.
swam in ocean yesterday and today.
jumped off a cliff in to a beach, hit bottom with a nice push off in the sand. Was fun
Updated July 21st, 2016 at 07:51 AM by __steve__
At the Piscina Olimipica Roly Bislik Savaneta, Aruba set up SCM
Was 30 min late for masters hour. Did various
OW snorkeled for 30 min later
Did a few beach sprints in afternoon
3:05 on treadmill @ 9.5 mph
weights - whole body
Have ear infections in both ears from swimming in base pool. On ciprodex, plan to stay out of water hoping ears are good for Aruba.
10 x 50 on 2:00 from block
23 - 25m UWDK / 25m easy bk
9 x 50 on 2:00 from block
25m (fr fl br order) fast / 25m br or bk
5 x VK on 1:00
0:30 0:20: 0:15 0:15 0:20
200 back with fins
700 easy fr
12 x 25 kick on 0:40 (fr-fl-fr-br)
12 x 50 on 1:30 with fins, 25 fl / 25 kick
10 x 50 on 1:00 with fins, drills
40 seconds VK with fins
My XL Shooter MF arrived last week. Had to return it for XXL which hopefully arrives before leaving for the Caribbean . My feet are just 11.5, but they're so wide they wouldn't fit all the way in. My little toes were sticking out the holes and use was quite painful - feet still sore a week later.
One thing I noticed with 5 minutes of use was the effect of asymetric differences between left and right feet and ankles. Left foot is very flexible and has a fallen arch, is my best kicker (also the foot that recived multiple venomous snake bites back in 2011) but the right is the opposite. When the fin was on it was crooked, and my right ankle felt loaded. The foil kept kicking out to the right. Hopefully the XXL will allow a minor shift in adjustment to kick straight
Updated June 29th, 2016 at 01:55 PM by __steve__
400 ez drill with fins
4 x 50 fr on 4:00 from block 90 - 95% (+100 easy)
34, 32, 31, 31
50 fly from block
1 x 50 fr from block 95% again
25 fl with fins
300 easy fr with snorkel
Was expecting the fly to not be so fast. Converts to be faster than my PB scy. I even breathed every stroke except the last two. As I learn the strokes, it becomes more evident that freestyle might not be my strength.
10 x 50 fr on 1:00 warmup
7 x 125 on 3:00 as 75 flutter kick / 50 fr
2 x 25 fly on 1:00 with fins
50 fr (100 pace) from block
19 x 0:17 - 0:18 run on 0:40, easy walk on rest. Covered about 1.4 mi
I did swim at a meet last weekend. Made two consecutive no-brainer mistakes on both 50fr attempts destroying the swims. Following that, I felt physically and spiritually drained, did a 50 back, then decided to ditch the following swims for the next day. Learned my mind needs to be at the meet to swim properly. I shouldn't have gone, but I was registered and did plan for this event for a year, so I made the trip.
The first mistake was recovering my arm fully UW thinking I was at the surface. The second attempt I did it again, and it was just as bad! This happened because I was deeper than I go at practice. I was deeper because my legs weren't flexed enough on the block (a problem I fixed already). My relative center mass to height ratio is high, so I tend to go at too steep of trajectory, so I've learned to crouch more to nail the starts - forgot to do that. My improper block form was because my mind was preoccupied with things other than racing, both positive and negative.
I need to train the brain more somehow.
I DID get a nice shirt however, though it was much more expensive than what I paid.
Next meet is SCY late summer. My team will be there to keep swimming properly.
Updated June 22nd, 2016 at 08:47 PM by __steve__
400 fr easy
10 x 25 fr hypoxics
1 x 25 br
7 starts from block to 14 - 17m
bubble rings with fins
UW's with fins
Updated June 14th, 2016 at 08:40 PM by __steve__