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  1. 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 09:28 PM by __steve__

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  2. 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 10:10 AM by __steve__

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  3. 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 10:05 PM by __steve__

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  4. 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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  5. 1|11|2017 SCY

    by , January 12th, 2017 at 05:25 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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  6. 12|16|16 scm

    by , December 16th, 2016 at 05:18 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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  7. 12|14|16 SCM

    by , December 14th, 2016 at 08:31 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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  8. 12|12|16 SCM/drylands

    by , December 12th, 2016 at 10:42 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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  9. 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 11:23 AM by __steve__

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  10. 9|27|16 SCM

    by , September 27th, 2016 at 09:43 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 10:07 AM by __steve__

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  11. 9|23|16 and 9|24|16 and 9|25|16

    by , September 25th, 2016 at 02:55 PM (Blog)
    9|23|16 LCM
    100 bk with fins warmup
    200 drill with fins
    4 x 50 fr on 3:00 (35, 35, 32, 32)
    100 easy fr
    50 fr breathe every 2 strokes (34)
    50 br
    3 x 30 on 1:00 as 15 fr bursts / 15 easy br

    9|24|16 SCM
    500 warmup with snorkel 7:58
    20 x 25 flutter kick on 0:45
    4 x 50 fl/bk's with fins on 1:00
    8 x 25 lungbuster fr's (take 1 breath ea) with fins on 0:30 (PB)
    Several UWDK bursts

    9|25|16 Drylands
    Weights:
    (superset) 1x DBBP (#70) + dips + pushups + pullups (rest 1 sec at bottom of rep)
    • 19 (3/4) reps, 6 reps, 5 reps, 14 reps (+10 negative reps)

    1x 12 DB shoulder exercise that includes 2.5 different moments per rep

    Warm up on bike for one min
    Treadmill 9 MPH for 6:30

    1 x 10 Single leg pushdowns on dip/pullup assist platform set to #100

    1 x 15 Neck raises using glute machine set to #40

    10 reps of hip exercise that's hard to explain with words or title that doesn't exist

    1 x 10 of LE's and LC's

    75 crunches


    Happy with managing 8 lungbusters yesterday, but I think next attempt I will ask someone to watch me for safety. Breathing quite desperately on last few rests, even though breathing urge pain was there during the swim, I was paranoid I could be slightly hyperventilated.

    Next treadmill goal will be 7:00 of 9 MPH, perhaps on Tuesday. These runs hurt from the first 15 seconds of running lol. More a test of will, can't imaging hurting as such while swimming

    Updated September 25th, 2016 at 09:51 PM by __steve__

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  12. 9|22|16 SCM

    by , September 22nd, 2016 at 11:33 PM (Blog)
    16 x 50 free on 1:15 with snorkel, evens with fins, build to 33 - 34
    200 ez fr with fins
    2 x 50 fr ez sprint on 2:00
    2 x 25 br on 1:00

    drylands:
    ran on treadmill @ 9 MPH for 6 minutes, felt sick to stomach then took a 2 minute nap. Then Felt better

    Once this fitness test is over (Nov), and hopefully my run was at least 10.5 min, I plan to never train for a run again. I'm just going for it now because I aged up to the 50 - 59 category, and why not strive for excellence? I also have reasons more dear to me, and whether achieving goal makes a difference afterwards or not, at least I pursued this. Window of opportunity is here and I'm on it, even though it may be detracting my swimming.

    Preparation method requires to remain uninjured and avoid running > 4x /wk. Like using the treadmill because it keeps form in check. Plan is to be able to sustain 9 mph (6:40 pace) for 10 min. and at that level, run as little as possible, yet still be able to go 9 mph for 10 min anytime (which will have to be in 4 weeks). Raceday goal will require an average 7:00 pace, the 6:40 will make up for the mill vs road conversion differential, plus the added legspeed will give me the mental confidence to increase tempo when needed during test.

    Updated September 23rd, 2016 at 11:56 AM by __steve__

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  13. 9|21|16 LCM

    by , September 21st, 2016 at 04:27 PM (Blog)
    500 fr warmup with snorkel 8:30
    2 x 50 flutter kick on 2:00
    2 x 50 flutter kick on 2:30
    50 fl / 50 easy with fins
    100 fr with MF (fast / easy)
    50 br / 50 bk

    Drylands yesterday - mostly stretching, worked hips and some torso stuff.

    Then I discovered an entire different wing to the gym on base that is open after hours with nobody around. Appears to be where the crossfit type people hang out. Tossed a 45lb ball for about 3 minutes as a shotputting-like toss with right arm, pick it up, then left, etc. By end of 3 minutes the ball would just roll off my extended arm as I was tired. Also ran a couple circles while holding that ball (appears to work just about everything I can think of- lol). I noticed some wood boxes that (I believe) are used for jerks and started experimenting with high jumping to the top, the last jump was 44.25" and was quite easy. I filmed it with my iphone se in slow-mo and noticed I didn't really jump too high, just managed to get my feet up there.

    Updated September 21st, 2016 at 05:59 PM by __steve__

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  14. 6|1916 work and drylands

    by , September 20th, 2016 at 12:29 AM (Blog)
    Work sucks, Today's problem, the valve that controls pressure in cabin needed to be changed. So I set forth, but the first bolt I tried to remove was overtightened and stuck, so I proceeded to remove a different part to obtain better access to the stuck bolt, but the screws to that were stripped. I tried this, and that, and then concentrated back on the first stuck bolt realizing our tools were also junk. Tried to use the next size down to remove stuck bolt but dropped the socket and I heard it clank against surfaces for awhile as it became far lost. LOST TOOL - great, better find that, Removed portion of floor of aircraft to find socket discovering it was further down underneath a quick access panel - so I removed the floor panel for nothing. Typical day at work lately, used to have it easy, but we do get these busy spells that we're in now, that seem to come straight from hell and last for about a month.

    Nonetheless, been busy and haven't been doing much except for the weights and treadmill after work at 24 hour base gym:

    9mph for 5:18
    1- sets on every part
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  15. 9|18|16 SCM

    by , September 18th, 2016 at 11:54 PM (Blog)
    250 with MF
    200 as 25 flutter / 25 frog 4:20
    6 x 25 fr with fins on 0:30 - breathe 1x ea 25 (better)
    3 x 50 on 1:30 as 18 UWDK / 32 br
    4 x 25 AFAP with fins

    Shoulder hoiding up. Feeling little better as noticed with lungbusters. Busy at work so no time for a Sunday dryland lunch
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  16. 9|17|16 SCM

    by , September 17th, 2016 at 11:50 PM (Blog)
    500 easy
    2 x 100 on 3:00 with MF as fr-fl-fr-fl per 100
    5.5 x 25 fr on 0:30 with fins and one breath per
    10 x 25 flutter kick on 0:45

    Did a bunch of straight leg deadlifts thursday, hamstrings quite sore.

    Ran 1.61 miles yesterday.

    Last weekend during reserves we had a dodge-ball game after work. During the game I moved too quick once and my left shoulder joint went into a wrong position (this is the shoulder that used to dislocate years ago). Nevertheless, left shoulder feels a little cruddy and loose.

    Swimming performance isn't where it should, could barely muster 5 lung buster 25's on 0:30
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  17. 9|13|16 SCM

    by , September 13th, 2016 at 08:43 PM (Blog)
    500 ez fr with MF

    4X:
    2 x 25 flutter kick on 0:30
    2 x 17m UWDK on 1:00

    VK for 20 seconds
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  18. 9|12|16 SCM

    by , September 12th, 2016 at 07:50 PM (Blog)
    500 fr warmup 8:00
    100 easy with MF
    10 x 25 fl on 1:00 with MF
    7 x 25 fr on 0:30 with fins, breathe 1x (eeek)
    8 x 25 fr on 0:45 with fins, breathe 1x
    10 x 25 flutter kick on 0:45


    Yesterday, did drylands

    • weights
    • running (4 x 400 on 5:00 - 1:35, 1:38, 1:40, 1:42)
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  19. 9|9|16

    by , September 9th, 2016 at 08:04 PM (Blog)
    9|8|16
    SCM yesterday afternoon:
    500 warmup with snorkel 7:44
    300 fl/fr drills with fins
    10 x 50 on 2:00 with fins ans fr fast/ez

    drylands:
    lower back, hips, upper rear thighs

    2 am SCY swim in pool completely void of any lighting, except for a half-moon, star-lit clear sky, and a few passing aircraft. Just over 2k yards at extremely slow pace. Very relaxing, HR stayed below 110 bpm, concentrated on body position and form


    9|9|16
    run:
    5 x 400m on 10:00
    tried to hold solid 1:40's but kept shooting 10 - 5 seconds too fast.

    Not a runner and I don't care for it, but I plan to take my annual fitness evaluation in November. If I run 1.5 miles in under 10:30 (as well as easy max points in pushups/situps/waist) I will achieve 100 points. For a 10:30 I need to hold 1:45 400's and I'm trying to develop a solid 1:40 pace, but it appears I have just 1 speed (1:33), which is way too fast for me to hold for over a mile.
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  20. 9|7|16 SCM

    by , September 7th, 2016 at 05:46 PM (Blog)
    Outside pool, gorgeous day! Water cooled off some - about 82F - perfect for me

    SCM
    500 warmup with snorkel in 7:40

    100 drills with fins

    8 x 25 on 0:40 head-up dolphin kick free with snorkel and fins

    8 x 25 on 0:50 flutter kick (odds) / frog kick (evens)

    13 x 25 on 1:00 as 12.5 UWDK / 12.5 br + turn

    7 x 50 on 2:00 as 25 fast / 25 ez with fins
    • fasts: fr (odds) fl (evens)

    6 x 25 on 0:30 fr, fast with fins
    • 1 breath per 25



    The last 6 x 25 breathe once on 0:30 set became highly uncomfortable

    Drylands:

    0.58 mile run in 4:02

    Weights - 1 set each of chest, lats, shoulders, and crunches; 2 of legs

    0.58 mile easy jog

    Updated September 7th, 2016 at 08:48 PM by __steve__

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