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  1. 9|17|19 24m pool

    by , September 17th, 2019 at 02:02 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 09:59 AM by __steve__

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  2. 9|10|19 48m pool again

    by , September 10th, 2019 at 08:09 PM (Blog)
    480m with fins 24fr/24bk
    5 x 48m fr with snorkel 20s rest
    240m drills with snorkel and fins
    1 x 48m fr 1 breath
    1 x 48m fr no breath
    7 x 13-14m fr sprint/ez br to wall r 20s

    I need to relax my jaw during sprinting. My whole body becomes ridged, i loose rotation. I’m just using brute strength I no longer have and can’t get away with anymore. I need to find fast-twitch with grace, even with a limp.
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  3. 9|7|19 dryland

    by , September 7th, 2019 at 06:23 PM (Blog)
    Assault airbike lactate production to muscle shutdown
    3x 1 minute max calories + 20 pushups on 3:00
    (resulted in about 1:30 ez bike between ea 3:00)
    1st min: 22 cal
    2nd min: 21 cal
    3rd min: 17 cal
    legs gave near end of 3rd recovery

    weights:
    1 set DBBP #50 22 reps
    3 sets single arm inclined DBBP #35 4 reps ea
    various shoulder and triceps stuff

    Haven't exercised much over the week due to Dorian. I actually just drank wine all week long, couple gallons worth, and now I have fat and sagging skin.
    Was windy for a day, but happy to just have a messy yard to finish cleaning up.
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  4. 8|30|19

    8|29 drylands
    Plyo jump: 30 ea 40” high “box”jumps. Planned on several 42” jumps, but fear kept that from happening. Fear from the 7 stitches received from a bad calculation earlier this year. 2” less is a world of difference, especially using a softer platform.

    weights: Upperbody superset consisting 3 exercises, 3 sets, and 8-10 reps with no rest. Quite Sore 48 hours after

    8|30 24m pool recovery swim and kicking
    960 easy with fins
    720 kick without fins (one lap flutter, one length frog order)
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  5. 8|28|19 drills, recovery, kicking

    24m pool

    576m as 3x following r5 sec
    48m fr
    96m bk/fr fins
    48m br

    192m Fr drill as
    48 fin on right, left fist
    48 fin on right, right fist
    repeat for opposite

    192m mostly UW drills fins snorkel

    480m flutter kick rest 5-10 sec each 48m
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  6. 8|27|19 speed day

    8|27
    13.5m wide section:
    10 x 27m dive from side on 1:00

    50m section
    4 x 50 with fins on 2:00 25 fast free/25 ez bk
    5 x 20m fr sprint with fins on 2:00
    10 x 20m fr sprint on 2:00


    8|26|19 dryland
    Lact production on Rogue airbike
    3 x 0:57 work / 2:03 rest (21,18,15 cal work)
    Torso stuff
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  7. 8|22,24,25|19 lcm scy

    8|22 LCM about 1000m ez various stuff in 50m increments

    8|24 SCY meet
    warmup: 100 yards and 15 minutes light exercises and mobile stretches to wake body up
    50fr nb 26.86 1.6 faster than 5 months ago, but still slow
    100br 1:22.78
    250 yards total

    8|25 SCY meet
    warmup: light stretches and random ez stuff
    50bk 34.25 didn’t use the classic start technique, just dropped down and pushed off. Left shldr socket still too loose to attempt as I learned a few weeks ago.
    100fr 1:02.93 - had an embarrassing loss of balance rolling over forward in to the pool off the block before the start. They were kind enough to let me try again lol. Unfortunately I used up a few seconds worth of energy climbing out of pool as fast as possible, and everything seemed off after, like I breathed twice one stroke cycle off turn #2. 5 seconds slower than 4 years ago, at least 5 seconds faster than 5 months ago
    50br I forgot to get this time’s tenths, but it was 2 seconds faster than 5 months ago, and 2 seconds slower than 50-54 age group best of 33 something
    200 yards total

    Meet was fun, water wasn’t too cold, weather perfect, and was good to see coach

    Updated August 26th, 2019 at 09:25 AM by __steve__

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  8. 8|20|19 LCM

    4 x 50 (25 nbfr / 25 o-bk, e-br) on 2:00
    3 x 50 (25 nbfr / 25 o-bk, e-br) on 2:30
    5 x 50 (32 nbfr / 18 ez fr) on 3:00

    200 slowmotion fr (1:15 pace) with snorkel
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  9. 8|16|19 LCM

    5 x 50 fr on 0:90
    4 x 50 on 2:00 br bk br fr
    4 x 50 fr on 2-3:00 20m fast | 30m ez
    2 x 50 stroke bk br
    4 x 50 fr very slow
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  10. 8|14|19 24m pool

    Warmed up with bands and did a few nerve flossing stretches to get the tingling out of hand (very useful technique). Looked at clock 12:30, confirmed with lifeguard rec swim will be open at 1:00. “No. Pool is closed for the year and available only for PT swimming.” Oops, now I have just 28 minutes to swim.

    10 x 24’s with 10-20sec r, o-fr | e-bk
    10 x 24’s with 10-20sec r, o-fr | e-bk, snorkel
    20 x 24’s with 10-20sec r, o-fr | e-bk, fins snorkel
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  11. 8|11|19 SCM


    8|11 1PM and hot water/air

    20 x 25 on 15-30r frbkfrbr order

    about 15 various intensity, off-wall bursts between coasting with fins

    8|9|19 24m outside pool

    5x (1 length ea, resting 0:20, Fr,Bk,Br,Bk)
    5 ea 93% 24m nb Fr’s, then ez’s, wt fins
    240m swim wt fins|snork bursting off the wall 5 times within
    Registered ® for local meet weekend after next
    50 fr
    100 br
    50 bk
    100 fr
    50 br
    1 relay applied

    As long as I better all swims earlier this year, made it rather easy to do, I will be content.

    Updated August 12th, 2019 at 11:38 AM by __steve__

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  12. 8|7|19 LCM

    Carried an object (5’x 8’ 5/16” sheet plexiglass) ~100 yards overhead last night then right shldr ached, arm/hand tingled. Must be a nerve getting compressed when there’s inflammation. Today swimming, had a familiar weakness during the loaded point in stroke. Need to force self to throttle back certain activities.

    Arrived at pool “we’re on lightning hold so we’re closing”. There was no lightning within 10 mi. Drove to second pool and behold - thunder. Even though an indoor pool, on weather hold so I had ample opportunity for warmup. The 80°F water was a shock to my warm-water acclimated system, but it felt so good to just cool off finally.

    WARMUP
    500 fr snorkel

    SET
    6 x 15m fr fast on 0:20 rest
    • 2nds and 3rds from dig mid-pool

    12 x 25m fr fast fins on 0:30 rest
    • every other from mid-pool

    2 x 50 as ~20m fr | 30m bk with fins

    DRILL
    300 fr easy with snorkel and fins

    KICK
    50 flutter fast | 50 frog

    Updated August 9th, 2019 at 11:37 AM by __steve__

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  13. 8|6|19 SCM

    air 88°F
    water surface 88.6°F

    14 x 50 o: fr with fins / e: bk-br used reverse flip
    50 flutter kick
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  14. 8|4|19 SCM

    Water 90°’F again and shoulders recovering from prior day’s workout and chores, so it was not much of anything other than the opportunity to swim. Was also at 12:00 noon.

    5 x 150 as fr-bk-br order
    500 ez with board fins and snorkel

    Updated August 6th, 2019 at 07:17 PM by __steve__

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  15. 8|1|19 LCM


    8|1

    WARMUP
    400 bk with fins

    SET
    3 x 200 as 50 flutter kick fast / 50 frog kick / add fins for 100 free ez
    1 x 200 as 50 flutter kick fast / *50 atlantis kick / add fins for 100 free ez

    DRILL
    300 various with fins
    300 very, very slow free (not too easy)
    15m reverse free (feet first)
    *50 UW atlantis kick done with couple few sec pauses for air


    7|31
    Rotator cuff scapula stuff

    Started broad jumping again after 5 years off due to low back and shoulders. Did about 12 of them:
    1st jump was just over 6ft to ease back in. Hoping to reach 8’, the last was just 7’10”. Will get over 8’ eventually unless something breaks

    Updated August 2nd, 2019 at 01:57 PM by __steve__

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  16. 7|30|19 24m pool

    7|27 lake Jocassee SC
    Was helping move my son at college and stopped at lake for about 2400 m of snorkel swimming. Included about 12 each 20 stroke sprints on about 20 sec rest
    Click image for larger version. 

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    7|29
    weights upper body
    Did 41 reps #50’s DBBP (not full reps)

    Rouge airbike 3 x 1:00 work/2:00 ez
    1st minute did 24 cal
    2nd minute 20 cal
    3rd was just 13



    7|30
    480m warmup
    8x 48 on 2:00 from block o-fr e-br (31’s, 43’s resp)
    2 x 24+turn sprint fr from block 24 ez bk on 3:00
    3 x 48 kick on 2:00 did flutter, frog, atlantis (49, 1:04, 54 resp)

    Updated July 30th, 2019 at 03:16 PM by __steve__

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  17. 7|25|19 24m pool


    10 x 48m from the block, o-fr | e-br
    3 x 48m from the block, bk | br | fr
    3 x 48m from the block, fr with fins
    150 kick as 24m flutter | 24 frog
    100 kick as 24 flutter | 24 atlantis
    100 drill with fins and snorkel

    My yard produces delicious seasonal fruit. Loquats in the springtime, tomatoes, peppers, and figs (see image) through the summer. Unfortunately wildlife takes about 85% and leaves me about fruitless.

    This cute little vermin belongs to a family of raccoons that invade my yard. They eat here so often they are unafraid of me

    Updated July 27th, 2019 at 05:53 AM by __steve__

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  18. 7|21|19 SCM

    162 lbs
    6:00 PM, outside pool, water was 92°F, air was just below that

    10 x 50 from block on 2:00, fr-o / br-e
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  19. 7|18|19 LCM and stuff earlier

    7|16|19 almost a SCM swim

    Went to the base pool. Water had little visibility, floating / suspended stuff, an organic layer of film floating, and an unusual sensation on skin. Recalled similar conditions last year before I got sick. Didn’t feel right so I got out after only 100m. In locker room the large trash had three water logged diapers closed up.
    Drylands:
    3 x 1:00 work / 2:00 easy on assault bike (>500watts on work)
    1 set ea: leg press 270, leg extensions, calf raises

    7|18|19 LCM
    100 ez
    3x100 on 2:20 as 50Fr / 50 bk or br
    5 x 50 fr with fins on 1:00 mod effort low mid 30’s
    5 x 50 fr with fins on 1:00 sprint breakout + 3 strokes, cruise on surface rest of the way
    10 x 15 m fr sprint / 15 m ez bk or br on 1:00
    400 slowmotion fr snorkel and fins
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  20. 7|15|19

    161 lbs
    91°F on pool thermo!

    SC? 26.2 yard (24 m) pool

    13 x 1 lap on 1:20
    Fr to the 15 m flags, roll to bk with a bk-br turn and stroke back

    10 x 24m on 2:00 from block (a few relay) nb fr sprint

    5 x 24m on 1:00 from block 1 breath fr sprint
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