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  1. 12|07|17 SP SCM

    by , December 7th, 2017 at 11:13 PM (Blog)



    Speed day - only had 32 minutes to swim

    5 min warmup easy fr with snorkel

    20 x 25 AFAP on 1:00 (o-nbfr / e-br)

    Drills with fins and snorkel until kicked out of pool (7 min)





    Yesterday's drylands

    Treadmill warmup
    • 30% incl @ 6mph,
    • 5 x 0:20 on 1:00

    Farmer DB carry
    • Carry them out of weight room and up flight of stairs to next floor then back down stairs into room just in time for them to slip out of hands
    • #75's

    Chest press machine
    • 5 x 10

    Wheel poses
    • 7 x 0:10 on 1:00

    One leg box jumps
    • jump on to 12" and off, then go backwards
    • 10 ea

    Vertical drop then jump ups
    • x 5

    Vertical drop then broad jump
    • x 5




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  2. 12|05|17 SP LCM

    by , December 5th, 2017 at 07:20 PM (Blog)
    10 min easy free, back, and drills

    40m NB (hypoventilative) free, fast / 60m ez back with fins

    50m NB free, fast / 50m ez back with fins

    -speed-
    8 x (35m free, fast / 65m drill) on 2:00 with fins and snorkel
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  3. 12|04|17 LP LCM

    by , December 4th, 2017 at 11:29 PM (Blog)
    lactate production
    12 x 50 on 3:00 (fr, br, kick order)

    drills
    600 one arm fr with snorkel (50's each arm)

    Out of swimming condition by a significant margin. Been busy renovating house throughout 2017. My times on the 50's were 3+ seconds slower than what they used to be a few yrs ago

    About an hour of drylands this evening
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  4. 9|29|17 Entire outdoor pool to self (26 yards)

    by , September 29th, 2017 at 07:36 PM (Blog)
    WARMUP
    572 ez FR (11 laps)

    STROKE
    4 x 208 BR on 5:00 (worked walls, pullouts, and breathing)

    KICK
    1 x 26 flutter kick from block afap

    LP
    3 x 104 FR [(broken at 26 yds on 0:30, 2 breaths ea length) plus a 50 ez with TYR snorkel having blue restrictor on] on 4:00

    WARMDOWN
    150 FR with fins and snorkel, very slow, with fast rotation/roll


    A shavedown before a workout is a dandy way to boost ones confidence.

    The TYR blue restrictor hole is about the size of a pea. Have to zip-tie it on because it keeps popping off. Assume it restrictive breathing might provide some benefit.




    .

    Updated September 29th, 2017 at 11:16 PM by __steve__

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  5. 9|28|17 26 yard pool

    by , September 28th, 2017 at 05:23 PM (Blog)
    5 x 208 fr on 5:00 (2 min rest or less)

    156 one arm drill
    • dead arm facing back, alternate left and right arm per 52 yard

    520 kick (10:50)
    • alternate lengths with flutter and frog

    312 with fins doing various fun drills

    26yd fly from block fast

    26yd br from block fast

    13 months have passed since last attended swim meet. I'll do one before 2018

    Updated September 28th, 2017 at 05:32 PM by __steve__

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  6. 7|4|17 scy

    Again, various swimming with no structure in the workout. It was hot and the water close to 88.

    worked out with weights yesterday. trying to gain back my strength and weight (was 160, 164 now, should be 170+) as I have been super busy since last October. feel fatigued often but I push through it. Vacation planned soon (Aruba ) after I get back from a couple weeks in spain for work. If I still feel drained it will be time for a checkup
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  7. 7|2|17 SCM and quick drylands

    swam for about 90 min in the heat and sun, didn't take note or performed specifics sets, just swam at various speeds above and UW. Work to rest was about 1 to 1



    drylands for about 20 min
    1 set of leg presses
    1 set of leg push downs on dip assist mach
    1 42" box jump
    single leg box jumps on and off of 12" stand both fwd and to side
    stretched
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  8. 6|30|17 SCM form

    drylands - chest, back, and arms for about 25 min

    SCM
    15 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m (bk o / br e) ez

    5 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m (bk o / br e) ez

    • practice turns w/o push for the ez's (bk's were blind gainer turns)

    30 x 16m turn drills on 0:20

    10 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m bk ez

    • practice bk turns as above

    10 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m UW breaststroke
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  9. 6|29|17 scm speed / aerobic

    SCM all free
    150 ez
    10 x 50 on 1:00, 12.5m fast / remaining ez (50)
    8 x 50 on 1:30, 12.5m afap / remaining very slow (50)
    pool closed and had to leave
    ------------------------------------------------------------------------------ drylands
    2 x 10 of RC bands with scapula set
    1 x 10 ea of the following four exercises
    https://www.youtube.com/watch?v=3MxHX9j15BU
    3 sets of leg exercises
    1 x 30 standing calf mach raises 250lbs added

    Updated June 30th, 2017 at 02:07 PM by __steve__

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  10. 6|28|17 SCM recovery swim

    53 minutes in water

    Easy free
    • made effort in keeping HR <120 BPM by stopping every 100 or 150 for a 10 sec HR count (20 or less)

    easy 250 bk

    450 easy kick (fly, frog, free order by 50)

    300 easy kick on back with fins, mostly UW
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  11. 6|27|17 SCM lactate production

    6|25|17 - drylands / stretching


    6|27|17 SCM - lactate production was the goal

    200 ez with fins

    100 one arm drill

    12 x 50 from block on 2:00

    • 1st was fly - 36
    • remaining odds free - 38's
    • evens breast - 46's

    200 kick (free / frog ea 25m) with board - 4:13

    Felt more out of breath than muscle failure. Doing fly first may have demanded too much O2 making rest of set trying to recover. Because of this my times for fr and br little slower than typical. Maybe an addition 30 seconds rest on them would've made the workout much more productive

    drylands tonight - tossing heavy balls, catching the lighter ones, 3:20 plank, single stiff leg deadlifts with a kettle bell on one side, rowing machine used for abs)

    Updated June 27th, 2017 at 10:28 PM by __steve__

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  12. 6|23|17 double: recovery AM / speed, starts, drills in PM

    scy 3am outdoor pool fence jump

    1500 of free and kicking keeping it quiet to not cause attention. kicked with feet under avoiding splash and noise



    scy 5pm in another outdoor pool

    500 ez with fins
    4 x 50 (blocks) on 1:30 15m fast / 35m ez (fasts: IM order)
    4 x 50 (blocks) on 2:00 15m fast / 35m ez (fasts: IM order)
    4 x 30 (blocks) on 1:00 15m fast / 15m ez (fasts: IM order)
    6 x 25 on 0:45 kick (fr, fl, br)
    6 x 25 on 1:00 fast fr NB's
    4 x 50 one arm drill, static arm dragging behind, breathe to static side
    350 various drills with / without fins, random bursts off walls

    Updated June 25th, 2017 at 11:10 AM by __steve__

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  13. 6|22|17 lactate production

    h2O

    400 ez
    7 x 50fr on 1:30, 75-70% 50 pace (#4 was br)
    5 x 50fr from block on 2:00, 80-75% 50 pace
    200 kick (25 flutter/25 frog), 4:40


    dryland

    4 x 10 horiz medball tosses w/t legs anchored and upper body unsupported
    9 x 5 fwd 1 leg hop up/dn box, repeat in reverse (various # of boxes @ 8" ea)
    9 x 5 side 1 leg hop up/dn box, out and back in (various # of boxes @ 8" ea)
    1 x 3 fwd 1 leg hops @ four 8" increments to 32", and a (both leg) grav drop/hop
    Several additional nameless core exercises focusing chiefly on ab/core

    Updated June 22nd, 2017 at 11:05 PM by __steve__

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  14. 6|20|17 speed

    35 min aerobic based, speed, SCM swim

    warmup

    30 x 30M on 1:00
    • dive from side, go 15m fr. fast
    • 15m easy back to wall bk/br/fr order, and jump out with both feet landing on deck

    1 x 15M fast flutter kick
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  15. 1|11|2017 SCY

    by , January 12th, 2017 at 06:25 PM (Blog)
    Currently: excellent physical shape, poor swimming condition (1 - 2 swims a week)

    SCY
    200 easy with fins on

    10 x 25 fr on 0:30, one breath each, fins

    100 pace efforts all from block
    • 8 x 50 fr on 2:00
    • 1 x 50 br on 2:00
    • 1 x 50 fr on 2:00
    • 12 x 50 on ~2:30 (o-fr / e-br)


    Didn't go under 30 for the fr, barely under 40 for br. No surprise, can't expect to perform well without practicing. Should have more freedom to dedicate to swimming as house repairs finalize, and property claims are accomplished.
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  16. 12|16|16 scm

    by , December 16th, 2016 at 06:18 PM (Blog)
    20 x 25fr on 0:30 fins (2 breaths)
    15 x 25fr on 0:40 fins (1 - 2 breaths)
    4 x 25fr on 3:00 fins, fast (nb's)
    16 x 12.5 UWDK (odds) UWFK (evens) on 0:20
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  17. 12|14|16 SCM

    by , December 14th, 2016 at 09:31 PM (Blog)
    SCM
    500 various fr drills with fins

    12 x 30m on 1:00 15m fast / 15m easy
    • fasts were fr, UWDK, UWFK
    • easys were all br

    200 UW kicking
    • as 8 x 12.5 UWDK (breathe) 12.5 UWFK

    10 x 13.5m turn drill on 0:30

    15 x 13.5m turn drill on 0:20


    Drylands
    12 x 0:30 on 1:00 on curve treadmill
    • 9 - 10 mph run / 3 mph walk

    weights - upper body

    The Woodway Curve treadmill is similar to rollers for a bike - self propelled. It has helped my running considerably (31 sec drop in my 1.5 mile time from prior years). Now that I no longer run I still use it to warm up the body for dryland training.
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  18. 12|12|16 SCM/drylands

    by , December 12th, 2016 at 11:42 PM (Blog)
    Back to Swimming

    SCM
    20 x 25fr on 0:30 with fins (18's)
    15 x 25fr on 0:40 with fins (16's)
    10 x 25fr on 1:00 with fins (14's)
    • easy-moderate sprint, solid form

    6 x 25 flutter kick on 0:40

    4 x 10m UWDK+10m UWFK+5m UW frog (take a breath after each section)

    Drylands
    10 x 30 seconds on 1:00 at 9+mph on Woodway Curve
    Weights and other stuff: Worked everything
    15 minutes stretching

    Had to push swimming back in priority due to hurricane matthew, which blew down a healthy 60 year old red oak directly through my home. Crushed our master bedroom and garage (with BMW pinned inside). Thank God nobody was in area at the time. If it happened 30 minutes earlier it would've been another story cuz I was sleeping in the bedroom. Has been rather an ongoing nightmare, we're rebuilding that part of the home now. Enough blogging about that.

    I didn't get out of shape during time off from swimming because I've been running and continuing with other stuff. Interestingly I've noticed this break seemed to be beneficial to my form as I started back up, I'll find out at my next meet in February, but my swimming feels quite refreshed. Maybe it was overdue.

    Had a freak injury about 7 weeks ago, I was stretching my quads/hips (couch stretch) then my left hip opened up with an audible ripping sound (like sound of fabric tearing). I immediately closed the joint back and hobbled off in frustration and pain. Doctor said I tore a hip flexor. It took about 3 weeks to walk correctly after, and now, though everything seems to be good, my hip looks different than the other one, like it's missing one of the smaller muscles - lol. Strangely, after this injury my lower back doesn't act up nearly as much. Anyway, not concerned because it seems to be working fine.

    One bit of good news for me is I finally scored 100% on my AF fitness test last week.
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  19. Sep 30 to Oct 3

    Sep 30
    SCM
    500 fr with snorkel warmup fr
    6 x 50 on 2:00, as f/s per 25 done in order of fr, br, fl (fins)
    700 flutter kick with fins

    Drylands
    6 x 400 run on 3:00 at target 1:45 2.4k pace (1:37, 1:40, 1:42, 1:44, 1:46, 1:46)
    weights - legs


    Oct 1
    SCM
    700 fr warmup with snorkel
    3 x 50 br on 1:30 (57, 53, 47)
    4 x 10m bursts
    5 x 25fr on 0:30 with fins, breathe once each



    Oct 2
    Drylands
    treadmill
    8 mph 3% incline for 5:00
    5 x 0:30 rest / 0:30 run (8 mph 3%)
    3 x 0:30 rest / 1:00 run (8 mph 3%)
    1 x 0:30 rest / 1:00 run (8.1 mph 3%)
    1 x 0:30 rest / 1:00 run (8.2 mph 3%)
    1 x 0:30 rest / 1:00 run (8.3 mph 3%)

    Pushups, pullups and shoulder exercises



    Oct 3
    SCM
    500 fr with snorkel warmup, then went home to pay bills

    drylands
    treadmill 5:30 8 mph 3.75% incline
    3 sets of light squats on smith machine, used wide (kungfu) stance

    Updated October 4th, 2016 at 12:23 PM by __steve__

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  20. 9|27|16 SCM

    by , September 27th, 2016 at 10:43 PM (Blog)
    Easy free and kicking, nice day outside
    250 fr warmup
    5 x 50 fr on 1:00 (38, 38, 40, 41, 41)
    500 drill with fins
    20 x 25 flutter kick on 0:40 (about 10 sec rest near the end)

    drylands during lunch break
    Treadmill at 3% grade
    6 min at 8 mph
    rest 5 min
    1 min at 7 mph
    1 min at 8 mph
    1 min at 6 mph
    1 min at 8 mph
    1 min at 6 mph
    1 min at 8 mph
    0:12 at 6 mph

    Stretched for 15 min

    Treadmill felt tough for some reason. Placed H2O bottle on belt and it rolled off the back, even though the % incline showed 0. Apparently it's stuck at an incline, but I needed to know where. Measured 84" run for a 2.5" rise = 3% grade

    Updated September 28th, 2016 at 11:07 AM by __steve__

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