View RSS Feed

Uncategorized

Entries with no category

  1. 12|3|19 SCY

    by , December 3rd, 2019 at 11:21 PM (Blog)
    10 x 50 fr on 1:15
    10 x 50 on 2:30 most were fr
    4 x 25 on 0:30 flutter kick
    10 x 25 on 0:46 flutter kick
    800 various drills and things with fins

    2150 yds

    Updated December 4th, 2019 at 11:06 AM by __steve__

    Categories
    Uncategorized
  2. 12|2|19 SCY

    by , December 3rd, 2019 at 11:53 AM (Blog)
    250 fr warmup
    4 x 50 bk on 1:15
    6 x 50 bk on 1:30
    500 bk with fins
    200 ez fr with fins
    10 x 25fr nbís on 1:15

    Then kicked out of pool for an non-swimming related scheduled class

    1700 yds

    Updated December 4th, 2019 at 09:10 PM by __steve__

    Categories
    Uncategorized
  3. 12|1|19 SCY

    by , December 1st, 2019 at 07:32 PM (Blog)
    10 x 50 on 1:00
    4 x 50 on 1:05
    3 x 50 on 1:15
    3 x 50 on 1:30
    500 drills fins
    5 x 25 fr <95%+flip+ez bk on 3:00
    5 x 50 fr (15m >95%) on 2:00
    4 x 25 flutter kick on 0:30
    10 x 25 flutter kick on 0:45
    400 with fins and snorkel various
    2 x 50 (25 fly / 25 ez) on 2:00 fins

    2750 yds

    Updated December 4th, 2019 at 09:16 PM by __steve__

    Categories
    Uncategorized
  4. 11|29|19 and 11|30|19 SCY

    by , December 1st, 2019 at 03:17 PM (Blog)
    Still in Alaska
    Nov 29


    10 x 50fr on 1:00
    500 ez with snrkl
    50 bk
    200 bk fins
    7 x 50 (15m fast) on 2:00
    4 x 25 flutter kick on 30
    10 x 25 flutter kick on 1:00
    500 drill with fins various

    2250 yds





    Nov 30
    Had only 20 min


    100 ez fr wu
    200 ez fr fins
    800 straight through fins snorkel
    ē as 175 fr / 25 fly order

    1100 yds

    Updated December 4th, 2019 at 09:19 PM by __steve__

    Categories
    Uncategorized
  5. 11|27|19 SCY

    by , November 27th, 2019 at 06:30 PM (Blog)
    Had 35 minutes to swim

    200 warmup
    6 x 25 nb fr on 1:00
    4 x 25 kick on 1:00
    4 x 25 on 2:00
    2 x 25 kick on 1:00
    8 x 25 on 1:00

    800 yds

    Updated December 4th, 2019 at 09:21 PM by __steve__

    Categories
    Uncategorized
  6. 11|26|19 SCY

    by , November 26th, 2019 at 01:41 PM (Blog)
    SCY 35 min
    500 warmup with fins and snorkel
    8 x 25 flutter kick on 0:45
    100 bk
    100 one arm drills
    4 x 25 head up fr with fins/25 ez on 1:00
    300 drill
    25 fly fins
    25 ez

    1350 yds

    Had to awake up at 3:30 to get to pool in time for 35 min. I am feeling it now but very happy I got to swim.

    Updated December 4th, 2019 at 09:22 PM by __steve__

    Categories
    Uncategorized
  7. 11|24|19 SCY Buckner fitness pool

    by , November 24th, 2019 at 11:08 PM (Blog)
    Had to ride mtn bike with snow tires 9.2 miles over ice to swim. My first swim in weeks. A very nice pool - enjoyed the comfy 83į water after being exposed to alaskan air.

    15 x 50 on 1:00 mixed fr/strk
    10 x 15m fr fast /15 ez bk on 1:00
    25 uwdk
    75 ez
    10 x 25 on 0:45 flutter kick
    200 ez
    50 mild sprint 29
    12 x 25 dps drills
    *cramps from improper bike fit + swimming*
    15 min jacuzzi, almonds, 1 apple
    1000 various drill

    3000 yds

    Updated December 4th, 2019 at 09:25 PM by __steve__

    Categories
    Uncategorized
  8. 11|12|19 LCM

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

    LCM
    Wasnít motivated today therefore just the following:

    9 x 50 free/50 kick straight through
    ē 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__

    Categories
    Uncategorized
  9. 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__

    Categories
    Uncategorized
  10. 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 50ís 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__

    Categories
    Uncategorized
  11. 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__

    Categories
    Uncategorized
  12. 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-goís
    • 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__

    Categories
    Uncategorized
  13. 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 thatís 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 werenít shaved at one point due to lack of time.

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

    Categories
    Uncategorized
  14. 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__

    Categories
    Uncategorized
  15. 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__

    Categories
    Uncategorized
  16. 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
    • frís: nb to 35m then every 2 for remainder
    • 44, 40, 38, 36, 34
    • e/zís: 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 40ís 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__

    Categories
    Uncategorized
  17. 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 6Ē 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 #40ís) supersetted with no rest
    6 sets various shoulder things
    1 set calves

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

    Categories
    Uncategorized
  18. 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 calís
    Categories
    Uncategorized
  19. 10|8|19 SCM

    500 fr warmup
    10 x 25 fr board fins on 0:30 (15-17ís)
    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 couldnít 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 84į and the the air was low 60ís and raining.

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

    Categories
    Uncategorized
  20. 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
    Categories
    Uncategorized
Page 1 of 41 1234511 ... LastLast