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  1. 2|19|18 scm

    by , February 19th, 2018 at 10:53 PM (Blog)
    2|17
    8 x 200 IM kick on 5:30

    2|18
    drylands

    2|19
    5 x 200 IM kick on 5:10
    5 x 100 IM kick done on 1:30 per 50


    Md requested another mri, but using dye this time, for my slap tear
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  2. 2|14|18 drylands and scm

    by , February 14th, 2018 at 07:55 PM (Blog)

    Treadmill and weights yesterday

    Treadmill done as 2 min run / 1 min walk
    5.5 mph / 2 mph
    6.5 mph / 2 mph
    7.5 mph / 2 mph
    8.5 mph / 2 mph
    8.5 mph @ 3% / 2 mph
    8.5 mph @ 6% for only 1:00

    realized 6% at that pace might be just too zealous of training for someone about to turn 52


    weights:
    worked legs shoulders and chest briefly


    SCM
    300 flutter kick with fins 5:00
    300 flutter kick with fins arms back 5:03
    550 flutter kick without fins

    Updated February 15th, 2018 at 12:08 PM by __steve__

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  3. 2|11|18 SCM just kicking

    by , February 11th, 2018 at 03:52 PM (Blog)
    7 x 200m IM kick on 5:30
    • 4 x 12.5m UW kick (odds- dolphin, evens- atlantis)
    • 50 back kick
    • 50 frog (board, snorkel)
    • 50 flutter (board, snorkel)


    Weights yesterday: 70 min, upper and lower body
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  4. 2|8|18 scm

    by , February 9th, 2018 at 09:07 PM (Blog)
    scm
    350 warmup
    4 x 25m fr afap - probably 14.9 - 15.1
    5 x 15m fr on 2:00 fast/10m easy/25m easy bk
    6 x 25m one arm fr fast on 2:00
    • left arm 18ís / right arm 21 - need to step back and reevaluate
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  5. 2|7|18 SCM

    by , February 8th, 2018 at 12:52 AM (Blog)
    did some pushups, dips and pullups

    SCM LP
    250 easy warmup with snorkel

    3x (4 x 25 on 0:25) fr on 4:00

    3x 200 IM kick on 6:00
    • dolphin done UW in 12.5m stretches
    • used snorkel and board for frog and free kicks
    • done in 5:00's but it took few second to don/doff snorkel and grab board


    Starting to see improvement kicking, perhaps from prior treadmill lactate work. 500m is about all my shoulders can handle

    Updated February 8th, 2018 at 08:01 AM by __steve__

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  6. 2|6|18 SCM esfuerso na speed

    by , February 6th, 2018 at 10:09 PM (Blog)
    SCM

    warmup
    4 x 50 as 25 nb fr / 25 ez br

    3 x 25 fr from a push on 3:00

    4 x 25 fr dive from edge on 3:00 (videoed for time)
    • managed to push just under 15 on most of these


    375 meters


    drylands treadmill

    2 x 2:00 fast / 1:00 walk
    fasts: 8.5 mph, 8.5 mph @ 3%



    Trying to relearn how to sprint. My shoulders are holding up, but both feel fragile. Back is improving.

    Updated February 6th, 2018 at 11:10 PM by __steve__

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  7. 2|5|18 30 min SCM

    by , February 5th, 2018 at 04:27 PM (Blog)
    SCM
    4x50m fr on 1:30, 25 nb fast / 25 ez
    6x50m fr on 1:30, 25 1b fast / 25 ez
    25 fr fast 1 min rested, could be about 15h
    25 br fast 1 min rested, 19
    25 br med 30 sec rested, 2 kicks per cycle
    25 fr fast
    25 flutter kick 1 min rested, 20
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  8. 2|4|18 brief SCM & drylands

    by , February 4th, 2018 at 10:32 PM (Blog)
    SCM

    3 x through:

    50fr ez on 1:00
    50fr fast on 1:00
    50fr fast on 0:50
    50fr ez on 0:50
    50fr ez on 1:20
    used snorkel throughout


    Drands:
    7 sets of farmersí carry up flt of stairs
    • skip every other step on way up / used every step down
    • used 40ís

    3 sets 10 ea of pullups and dips superset
    3 sets 10 of ext arm plank position straight leg knee to elbows
    • knee did not quie make it to the elbow (back still sore)
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  9. 2|1|18 and 2|2|18

    by , February 2nd, 2018 at 07:55 PM (Blog)
    back is moderately recovered

    treadmill:
    7x 2 min on / 1 min ez
    Ons:
    4.5, 5.5, 6.5, 7.5, 8.5, 8.5@3%, 8.5@6% MPH's
    Ezs:
    2.2 mph

    3 x 0:45 on /1:15 ez
    8.5mph@9% / 2.2mph


    SCM!
    test out shoulder that feels better from C spine shots in neck 9 day ago
    4 x 25 ez fr on 0:40
    10 x 50fr on 1:00 (45's - 46's)
    10 x 50br on 1:20 (55's - 57's)
    4 x 25 nb fr 0n 5:00 (s l o w)
    4 x 200IM kick on 5:10-20

    Shoulder did not hurt but felt very weak at insweep

    Updated February 4th, 2018 at 12:58 PM by __steve__

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  10. 1|26|18 lcm

    by , January 26th, 2018 at 05:53 PM (Blog)
    LCM
    11 x 200 IM kick on 5:18 in following way:
    • 50 as 4x12.5 UWDK taking 3-4 sec air break between 4th done as UWAK (underwater atlantis kick)
    • 50 kick on back
    • 50 frog kick with board / snorkel
    • 50 flutter kick with board and snorkel


    I honestly feel my frog kick has developed into my greatest swimming strength. Need to get body back in working order as it has been 21 months since on the blocks for a race.


    My back went south last monday at work doing just simple bending. Was practically stuck on the ground lol. Was a little better tue, and wed, but still uncomfortable to sit now

    Was able to swim as long as I didnt flip

    Updated January 27th, 2018 at 08:00 PM by __steve__

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  11. 1|21|18 LP drylands

    by , January 21st, 2018 at 09:38 PM (Blog)
    Shots definitely helped the pain in my arm and tingling in my hand. Years prior, I thought the shoulder was causing it. Will continue shoulder PT until I get a pass or fail.

    Calisthenics
    50 1 rep supersets consisting of a full dip, and a pull-up done eccentrically (only). Took about 12 minutes.

    Treadmill LP @ 15% incline
    (3min walk / 1min run)
    1.5mph / 5mph
    1.5mph / 6mph
    1.5mph / 6.1mph
    1.5mph / 6.2mph
    1.5mph / 6.3mph
    1.5mph / 6.4mph
    1.5mph / 6.5mph
    1.5mph / 6.6mph*
    1.5mph / 6.8mph
    1.5mph / 6.9mph

    *Skipped the 6.7mph on accident

    May do something else later on if I have the time.

    It seems my body is adapting to LP treadmill work more quickly than the anaerobic threshold workouts. Either my LT conditioning was already maxed, or the LP intervals require certain muscle fiber types that weren't developed. Who knows
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  12. 1|18|18 drylands LT

    by , January 19th, 2018 at 10:02 AM (Blog)
    Treadmill
    4 x 4:00 work / 2:00 easy
    • 5.5mph, 6.5, 7.5, 7.5@3%

    1 x 2:30 work
    • 7.5@6%


    Then did weights for 45 min. Upper body very light.

    First treadmill workout in few weeks without any progress. Been building a fence, probably zapping energy as well as time required for proper nutritional needs.

    Just got my neck injections, should relieve my hand tingling pain Iíve experienced for perhaps even a decade. Should also support diagnosis of right shoulder. Along this line i went to PT yesterday for rt shoulder, in his diagnosis he is leaning towards the probability of requiring surgical fixing. The one where a torn bicep tendon gets sewed on to another place

    Updated January 19th, 2018 at 12:19 PM by __steve__

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  13. 1|16|18 drylands/LP treadmill

    by , January 16th, 2018 at 10:52 PM (Blog)
    Treadmill lactate production (0:30 work on 3:00)
    2:30 10% 1.5mph / 0:30 20% 4mph
    2:30 10% 1.5mph / 0:30 20% 5mph
    2:30 10% 1.5mph / 0:30 20% 6mph
    2:30 10% 1.5mph / 0:30 20% 7mph
    2:30 10% 1.5mph / 0:30 20% 7mph
    2:30 10% 1.5mph / 0:30 20% 7.1mph
    2:30 10% 1.5mph / 0:30 20% 7.2mph
    2:30 10% 1.5mph / 0:30 20% 7.3mph
    2:30 10% 1.5mph / 0:30 20% 7.4mph
    2:30 10% 1.5mph / 0:30 20% 7.5mph
    Back extensions - 1x15
    DBBP - 1x20 (40# in left hand/25# in right hand)
    KB shrugs - 4x10x40#
    Lat pulldowns 10 reps of ea of 55, 65, 75, 85, and 95lbs with 5 seconds rest
    Scapular flexes with band - 5 x 3-5 seconds
    Scapular flexed external shoulder abductions with band - 8 ea
    Butt kickbacks - 1x16x70lbs
    Hand plank straight leg thigh to elbows - 1x4 ea leg
    Various hip range of movements - 1min
    Neck yes-sirs on a random machine - 1x20x40lbs
    Wheel pose for 0:10 and about 0:15 of mayurasana

    Had about 60% normal sleep last night so I purposely cut back on volume. Nevertheless, treadmill results compared to the last time I did this workout on 1|7, showed I progressively adapted, though I did fewer near maximal efforts.
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  14. 1|13|18 LP drylands

    by , January 14th, 2018 at 01:36 PM (Blog)
    15% Incline Treadmill LP
    1.5mph 3min / 4mph 1min
    1.5mph 3min / 5mph 1min
    1.5mph 3min / 6mph 1min
    1.5mph 3min / 6.1mph 1min
    1.5mph 3min / 6.2mph 1min
    1.5mph 3min / 6.3mph 1min
    1.5mph 3min / 6.4mph 1min
    1.5mph 3min / 6.5mph 1min

    7x5 dips/pullups on assist machine (-55lbs) straight through no rest
    1x20x180 leg press, full range reps
    1x13 back ext
    1x10 abdominis
    1x4x530 calf raises
    5min very light shoulder work
    1x30 neck lifts
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  15. 1|12|18 LCM

    by , January 12th, 2018 at 06:21 PM (Blog)
    LCM 3k

    10 x 200 IM kick

    • 1st 50 was UWDK done in 12.5m increments, taking a breath between, and the 4th done as UW atlantis


    • 2nd just kick on back


    • 3rd frog kick with board and snorkel


    • 4th was flutter with board and snorkel

    Then put fins on and did 1000 of various drills, bursts, and fun things



    Shoulder bugs me without even doing anything. Hand numb and aches, etc. Many appointments and bs to go before anything gets done. Neck injections appointment was cancelled (likely because my ins company decided to change my ID# for 2018). The appt was the 15th and they waited to mssg me this 10 minutes prior to closing today. All they needed was my new ins #. So I left them plenty of messages. Shoulder doc was waiting for neck shots results before doing anything. Stuff gets on hold, but at least I was able to swim, and had fun doing so

    Had my first GI screening done on Wed - next appt in 10 yrs so that is good news.


    Did about 90 minutes of wine yoga last night. Can,t recall exactly was was accomplished

    Updated January 12th, 2018 at 06:26 PM by __steve__

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  16. 1|8|18 drylands

    These treadmill workouts are actually kind of fun, for the boring activity of running no where, sweating, and making cardiovascular noise.

    Treadmill LT
    2 min 2 mph
    4 min 5.5 mph
    2 min 2 mph
    4 min 6.5 mph
    2 min 2 mph
    4 min 7.5 mph
    2 min 2 mph
    4 min 7.5 mph 3% incline
    2 min 2 mph 3%
    2:30 7.5 mph 6% (last week was just 1:45)
    2:00 2 mph 6%
    1:30 7.5 mph 9%
    2:00 2 mph 9%
    0:45 7.5 mph 12%

    Glute mach. 1x17x70 ea leg
    Leg pushdowns on dip assist mach. 1x10x90 ea
    • mostly abducted hips

    Dips 1x10
    Lat mach 1x10 light weight
    Lateral raises 1x30x7.5
    plyometrics 10 min
    wheel pose x 3
    core 10 min
    hip and side 7 min

    Updated January 8th, 2018 at 10:43 PM by __steve__

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  17. 1|7|18 dryland

    Treadmill Lactate sprints
    11 x 0:30 7mph@20% on 3:00
    • walk 2mph@10% during rest int
    • the last one was ~0:20 8mph@20%




    Weights
    leg press - 1x20x180
    • full reps - legs touch chest

    standing calf raises - worked up to 5x500

    incl DBBP - 1x20x40#
    lat mach - 1x20x90
    DB shoulder raises - 1x30x7.5#
    Back ext - 1x12
    leg pushdowns on chin assist mach 1x10x80 ea
    • hip fully abducted

    dips - 1x10



    Really miss the pool even though it consists of just kicking. The closest pool (scm pool that breaks down more than functions) has a water temp that of tap. There is still too much ice on the roads for me to travel 20 min for a swim. Treadmill sets also seem to be augmentative towards kick sets
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  18. 1|4|18 dryland LP

    Weights (chest, back, shoulders) very light weight, 20 -30 reps, 2 - 3 sets per muscle group



    Treadmill - lactate production
    9 x 1:00 (work) on 4:00 (rest) on 15% incline
    work: 4, 5, 6, 6, 6, 6, 6, 6, 6 mph
    rest: 2 - 1.5 mph




    Practiced hand-to-big-toe yoga stretch standing on a balancing bosu ball (12 minutes of many attempts). Quite difficult to perform, managed 3 seconds tops and just 1 second, or total fails for the rest.

    1 x 42Ē box jump well cleared
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  19. 1|2|18 landbased LT

    Treadmill LT
    2 min 2 mph
    4 min 5.5 mph
    2 min 2 mph
    4 min 6.5 mph
    2 min 2 mph
    4 min 7.5 mph
    2 min 2 mph
    4 min 7.5 mph 3% incline
    2 min 2 mph 3%
    1:45 7.5 mph 6%
    2:15 2 mph 6%
    1:45 7.5 mph 6%
    2:15 2 mph 6%
    1:45 7.5 mph 6%


    7.5 @ 3%, 6% = 8.5, 9.3 ( https://www.hillrunner.com/calculato...e-conversions/ ) Leg turnover faster than 7 min irritates my pelvic muscles where the incline does not.


    1 set weights legs
    farmers DB walk up / dwn flight stairs #70

    3 min 1.5 mph 20% with pair of #25

    Updated January 4th, 2018 at 09:36 AM by __steve__

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  20. 12|31|17 scm _ kick IM 200ís

    by , December 31st, 2017 at 08:12 PM (Blog)
    SCM

    17 x 200 IM kick
    • ea 25 of fly kick as 12.5 UWDK (stop midway to briefly breathe) 12.5 UW Atlantis kick
    • 50 frog and 50 free kicks were done with board and snorkel


    Felt fine but started getting leg cramps on 14th 200 during a flip. Straight leg flips with soft pushes remedied the situation


    Felt good swimming over an hour without any shoulder discomfort (usually happens 15 minutes of using arms)



    Yesterday - weights, very light upper body, 1 set heavy lower body

    Updated January 1st, 2018 at 03:32 AM by __steve__

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