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  1. 11|12|19 LCM

    by , November 13th, 2019 at 04:46 PM (Blog)

    LCM
    Wasn’t motivated today therefore just the following:

    9 x 50 free/50 kick straight through
    • kick order of: flutter, back, UW atlantis

    50 right arm free, breathe left

    50 left arm free, breathe right




    11|10|19
    2x12 DBBP+LPD+LP superset
    2x 7 shoulder press
    0.5mi on curve treadmill barefoot 4:40
    5x1min work/1 min rest acid bombs on rogue airbike



    Updated November 14th, 2019 at 02:40 PM by __steve__

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  2. 11|8|19 LCM

    by , November 9th, 2019 at 02:05 PM (Blog)
    12m wide area, dive off side:
    10 x 24m nb fr on 0:75
    • work each turn

    LCM
    100ez
    25m kick timed (estimated where 25m was) 0:21
    100m kick timed 2:20
    • 25m splits: 0:27, 0:32, 0:40, 0:41

    Fr with fins: 4 x 17.5m all-out/32.5m ez
    300 drill with fins as:
    • 50 head-up fly kick free (0:30)
    • 50 recovery
    • 200 various





    The horrible 100 LCM kick time shows I am slowing down prior to 50m. I looked up at one of the digital timers to get the mid length splits. My 25m time also shows I need more raw speed

    Updated November 9th, 2019 at 02:52 PM by __steve__

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  3. 11|6|19 LCM recovery swim

    by , November 6th, 2019 at 05:02 PM (Blog)
    LCM
    Shoulders achy yesterday from prior weights and the few fast 50’s with fins I did, worked on form mostly.

    100 ez fr
    100 stroke (br/bk)
    100 ez fr
    50 flutter kick fast (0:48)
    350 very slow fr

    Updated November 6th, 2019 at 08:15 PM by __steve__

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  4. 11|5|19 LCM

    by , November 5th, 2019 at 05:00 PM (Blog)
    LCM
    4x50fr with short fins on 2:00
    • 40, 35, 30, 28

    2x50fr with short fins on 3:00
    • 32, 30
    • 1st was a head-up fly-kick drill

    400 ez

    (11|4) Weights: shoulders, legs, torso, arms

    (11|3) Weights: chest and back. Also did 8 1 min efforts/1min rest on rogue airbike.

    Updated November 5th, 2019 at 10:53 PM by __steve__

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  5. 10|31|19 LCM

    by , October 31st, 2019 at 06:35 PM (Blog)

    LCM

    WARMUP

    500 fr slow drill, snrkl 9:00
    100 fr little less slow, sans snrkl

    DRILL

    2x50 1-arm drill, bilateral brth

    SPEED
    4 x 50 on 1:30
    • 25 fr sprint/25 ez bk-o br-e

    12 x 16.7 fast stop-n-go’s
    • fr-bk-fr-br order
    • every 2nd and 3rd from dig

    KICK
    100 as 50 flutter 4 time/50 ez
    • 0:49

    DRILL
    300 various drills with short fins
    • fly-kick, head-up freestyle, snrkl
    • slow motion straight-arm fr
    • backstroke go UW for 4 SDBK 2 x mid strok




    Updated October 31st, 2019 at 07:32 PM by __steve__

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  6. 10|29|19 LCM

    by , October 29th, 2019 at 06:56 PM (Blog)


    10|19 LCM

    WARMUP
    200 as 100fr 50bk 50br

    DRILL

    400 as 50 one arm fr, left arm, bilaterally breathe/50 same thing but right side/3 x 100 shrt fins on 2:30 as 50 head-up fly kick fr/50 ez

    KICK
    100 flutter kick as 50fast /50ez did 0:51 at 90% effort



    10/27
    Rogue airbike 7 x 1:00 work/1:00 ez
    UB weights and isometrics/ RC scap

    10/28
    calisthenics, plyo (one-leg broad jump test 6’4”rt/6’2” lt)
    6 min on woodway treadmill barefoot 6.5mph, stretches



    The 0:51 kick was easy. Didn’t use board so it’s safe to assume boards are slower to kick with for me

    Updated October 30th, 2019 at 12:53 PM by __steve__

    Categories
    Swim Workouts
  7. 10|24|19 LCM 50m kick test

    by , October 24th, 2019 at 07:27 PM (Blog)
    LCM

    WARMUP
    400 fr build, snrkl (6:35)
    200 bk, short fins (2:55)

    KICK
    50 flutter kick for time (0:50 that’s much better)
    150 ez kick to buffer

    SPEED
    3 x 50 fr on 3:00, short fins
    • 0:35 - 0:30 - 0:27
    • nb to ~40m then breathe (6, 4, 2x resp.)
    • 1 x 50 fr ez



    experiment

    The effects of various combinations of drag reduction strategies noticed with long course 50m all-out effort flutter kick attempts

    Materials
    - well broken in speedo endurance jammer
    - quite used Tyr AP12 low waist jammer
    - quite used Tyr AP12 high waist jammer
    - random kick board
    - Tyr snorkel

    Procedure
    With timer in view from across pool, push off wall, use a couple small dolphin kicks, and surface kick 50m to other side in as little time as possible.

    Results
    Hairy/speedo jammer
    - 10|18|19 0:55
    Hairy/Tyr AP12 low waist suit
    - 10|21|19 0:54
    Shaved (except arms)/speedo jammer
    - 10|23|19 0:53
    Shaved (arms too)/Tyr AP12 high waist suit
    - 10|24|19 0:50

    Arms weren’t shaved at one point due to lack of time.

    Updated October 27th, 2019 at 11:06 AM by __steve__

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  8. 10|23|19 LCM

    by , October 23rd, 2019 at 10:12 PM (Blog)
    Pool setup with floating bulkhead at first, with a team of youngsters training on the scy side. The other side (available) was about 26m this time, shorter than last time.

    WARMUP
    5 x 52m on 1:00
    1 x 52m on 2:00
    5 x 52m on 1:00
    208m bk with fins
    4 x 26m br on 1 - 2:00

    4 minutes break- bulkhead removed

    4Time
    50m flutter kick for time 53 flat - better
    50m ez flutter kick

    SET
    4 x 50 on 2 - 3:00 as 25m near all-out/25m ez bk
    50 head up dolphinkick fr with fins and snorkel
    50 eZ

    Updated October 23rd, 2019 at 11:54 PM by __steve__

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  9. 10|21|19 LCM 26 min

    by , October 21st, 2019 at 10:38 PM (Blog)

    WARMUP
    3 x 100 on 2:00 fins
    • fr bk fr

    KICK
    50 flutter kick warmup
    50 flutter kick for time 0:54

    SET
    6 x 16-17m fr on 0:35
    6 x 16-17m fr on 0:40
    6 x 16-17m fr on 0:45
    • each 2nd, 3rd, 5th, 6th from midpool dig
    • 100 pace building to 50 effort on 3rd

    Warmdown
    200 easy


    In middle of an experiment to study effects of shaving and tech suit on a 50 LCM flutter kick with a board. So far I have the data for the control and one of the 3 experimental swims. I am using the 50m kick because of current disappointing performance (was kicking 50LCM in under 0:45 in 2015)

    Updated October 21st, 2019 at 11:18 PM by __steve__

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  10. 10|18|19 LCM

    by , October 19th, 2019 at 11:05 AM (Blog)

    WARMUP
    500 fr extra slow to save shoulders for set/drill
    • snkl
    • 8:55

    KICK
    3 x 100 on 3:00 flutter kick snkl
    • take 1st 50 out fast (0:55☹️)

    2 x 50 one leg kick

    SET
    5 x 24m fr (12m area) on 1:00
    5 x 24m fr (12m area) on 1:10
    • dive from gutter and nb on all
    • high teens
    • work turns despite unusual markings
    • these cause me great dizziness

    100 bk with fins

    DRILL
    50 br fins used free kick
    100 one arm drill
    • breathe L-L, R-R ea arm for 50

    150 ez fins snkl
    50 head-up fr with fly kick fast
    • fins snkl


    Probably my last aerobic freestyle warmup. Maybe save this type of swimming for a warmdown swim, or even for recovery days



    about 1.5 K
    1250 was filler

    Updated October 20th, 2019 at 10:40 PM by __steve__

    Categories
    Masters Swim Meets / Events
  11. 10|16|19 LCM

    by , October 16th, 2019 at 11:34 PM (Blog)
    WARMUP
    500 fr wt snorkel

    SETS
    1 x 100 fr
    100 k as 50 flutter fast / 50 k ez (fast -0:55☹️)
    5 x 100 as 50fr moderate to fast / 50 ez
    • fr’s: nb to 35m then every 2 for remainder
    • 44, 40, 38, 36, 34
    • e/z’s: br, bk, bk, bk, bk


    DRILLS
    600 various with fins



    disappointed about the 50 kick time. I start off good but lose momentum at about 45m. Just several years ago I was doing mid 40’s on these lcm kicks. Just takes forever to recover these days.
    A finis monofin was on deck, little small, but I used it for 100. It was so uncomfortable- felt like it was pulling off my toes. Had to remove it at 75m and use it as a kick board back to the wall

    Updated October 17th, 2019 at 12:22 PM by __steve__

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  12. 10|15|19

    by , October 15th, 2019 at 01:00 PM (Blog)
    LCM pool set up SCY with floating bulkhead. I used the other side of it which I estimate to be, with 6” thick bulkhead, about 27 meters. I started with a set in the 12m wide area, diving from the gutter.

    8 x 24m fr NB on 1:00 dive from gutter
    had to take a breath on the 5th so I sat one out and did another 3.

    540m with shrt fins and snorkel, moderate bursts off wall and fast fr for a few strokes then recovery swim. Included head-up, fly kick fr drill, and fist drill.

    270 kick snorkel (flutter and frog)



    Weights
    3 x 20 LP (180 added) +20 pull downs (100 units) + 20 DBBP #40’s) supersetted with no rest
    6 sets various shoulder things
    1 set calves

    Updated October 15th, 2019 at 08:02 PM by __steve__

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  13. 10|11|19 LCM

    by , October 12th, 2019 at 05:32 PM (Blog)
    10|11 LCM
    500fr warmup 8:45 HR<140

    100 ez kick

    4x50 flutter kick AFAP on 5:00
    • 53high, 65, 64, 63

    100 ez bk

    200 slowmotion fr shrt fins

    100 one arm drill shrt fins

    150 mixed drills shrt fins

    50 head-up freestyle with fly-kick shrt fins 33


    10|9 Lactate removal on rogue bike
    7 x 1 min work/1 min ez
    20, 18, 18, 15, 16, 15, 16 work cal’s
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  14. 10|8|19 SCM

    500 fr warmup
    10 x 25 fr board fins on 0:30 (15-17’s)
    500 fr of drills and stroke with board fins

    earlier: weights upper body and torso


    day prior to earlier: 12 miles of hiking with wife SC/NC




    10|5 11 miles kayaking lake Jocassee. Stopped to free-dive at area where I believe my snorkel/camera assembly was dropped. Wife was on the shoreline with parked kayak. I looked for about 30 min and couldn’t find it. Even though it was a needle - haystack thing, the snorkel was bright lime green and would be easy to see. It was forecast and water was dark, but once down there, everything came in view again. Unfortunately the pitch of the bottom was steep so anything dropped probably kept rolling down deeper. The water was about 84° and the the air was low 60’s and raining.

    Updated October 14th, 2019 at 02:54 PM by __steve__

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  15. 10|4|19 SCY

    75 ez fr
    25 ez bk
    25 br
    500 ez fr snorkel
    5 x 25 flutter kick on 1:00 (20- 24)
    10 x 12.5 sprint/12.5 atlantis
    100 one arm drill
    300 drills with fins and snorkel


    Drylands
    Rogue airbike
    5 x 1:00 work /10 slow pushups / ez pedal on 3:00
    work min: 18,17,17,16,16 cal
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  16. 6|28|19 lake jocassee

    3.4k
    Used board fins and snorkel. Sun behind treeline and overcast, water about 84°F. I couldn’t find my clear goggles, used mirrored (outdoor backstroke) ones, which also needed cleaning. Stopped halfway to clean goggles and realized my snorkel disappeared. Unfortunately it had a hero6 camera with case and a custom made mount. Tried diving down but it was too dark, and at about 5 m it was difficult to even see which direction was up. Figured it wasn’t safe and just left it in the abyss. Still might return with better gear and kayak to find it. But map claims it can be to 40 ft possibly more in area, and I haven’t free dived more than maybe 30’, furthermore in clear reef water, not a lake.

    The blue in the map is 0-40.





    6|29|19
    weights upper body
    lactate production on airbike
    4 x 0:45 work /2:15 easy + 10. ore pikes
    20 min stretching

    Updated October 1st, 2019 at 01:01 PM by __steve__

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  17. 9|27|19 24m pool

    by , September 27th, 2019 at 09:47 PM (Blog)
    9|26|19 LCM
    indoor pool with broken water heater chilly°F
    200 warmup but actually got colder
    50 kick for time, legs froze up with stagnant acidosis half way with enough momentum to stop 2 meters from wall in 57 seconds.
    got out after several head-up fr 50 drills


    9|27|19 24m outside pool
    warmup 480m 7:30
    8 min swimming in slide stream
    2 x 192m IM Kick
    10 x swim fr to flags and flip, swim to other flags and flip drill
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  18. 9|25|19 24m pool

    by , September 26th, 2019 at 12:48 AM (Blog)
    Recovery swim kept HR mild aerobic. Recovering from weights yesterday, and insufficient sleep

    2 x 480m fr on 8:30, use 2-beat
    240m fr, 2-beat
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  19. 9|24|19 24m pool

    by , September 24th, 2019 at 09:05 PM (Blog)
    96m fr ez

    192m fr 2-beat

    10 x 48m fr on 1:00 with snorkel as 24m fast | 24m recovery fr, fasts o-burst breakout, e-sprint into turn

    5 min with fins snorkel swimming into waterslide stream

    10 x 48m on 1:00 with snorkel and fins, 24m headup fly kick fr | 24m atlantis kick

    Fist fr drill with fins and snorkel. Totally forgot distance

    Updated September 25th, 2019 at 09:44 AM by __steve__

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  20. 9|17|19 24m pool

    by , September 17th, 2019 at 03:02 PM (Blog)
    10 x 48m as 24fr light sprint / 24bk ez
    480m fr with snorkel- use 2-beat k
    3 x 96m- flutterk/dolphink/head-up fr/one arm fr (ea24)
    288m drill with fins
    192m kick

    9|16
    plyometrics
    0.5mi barefoot treadmill jog

    9|15
    rogue airbike 3x 1:00 work + 20 pushups + ez on bike on 3:00
    •last effort max cal and close to first effort as possible
    •18, 17, 17 cal
    •about 1:15 of ez bike for ea

    yoga

    Updated September 18th, 2019 at 10:59 AM by __steve__

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