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Team: Grand Strand Masters Swimming

  1. 2|12|16 SCM

    by , February 12th, 2016 at 06:24 PM (Blog)
    10 minutes various with fins warmup

    22 x 12.5m on 1:00 easy sprint / 12.5m br or kick easy
    • breakout form

    50m nb fr easy
    • horrid turn
    • could've gone another 2m

    10 x 13.5m on 2:00 relay start from side easy fr then flip / 13.5m br or kick easy

    10 each easy relay side dive and glides on about 0:35

    10 x 15.3m turn drills on 0:30
    • evens br / odds fr

    Updated February 12th, 2016 at 10:04 PM by __steve__

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  2. 2|11|16

    by , February 12th, 2016 at 12:01 AM (Blog)
    20 each on 0:30 turn drills, odds fr /evens br

    20 each on 0:19 turn drills, fr

    fr pull with bands resistance, about 5 x 15 - 25 sec on 2 - 5 min
    • stretch the cords an entire body length more (~20%!) using a dolphin kick with fr (vs 6 - beat).



    Easy weights, whole body. Nothing extreme

    Eccentric RC / teres minor therapy

    Updated February 12th, 2016 at 12:47 AM by __steve__

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  3. 2|10|16 SCY

    by , February 10th, 2016 at 09:26 PM (Blog)
    3 x 25 nb fr fins on 0:30
    3 x 25 nb fr fins on 1:00
    5 x 25 nb fr fins on 3:00 fast (11)
    3 x 25 nb fr fins on 5:00 fast using dolphin kick AFAP (10)
    6 x 0:23 on 2:00 static fr pulling bands
    4 x 25 on 1:30 fr, easy from block, easy sprint
    12 each on 1:20, easy starts from block

    With fins, I am significantly faster freestyling with a dolphin kick. Maybe because arm turnover is too slow with conventional 6-beat with fins. I should test this without fins, but not before my meet (20 / 21).

    Better start taking it easy. Normally I would be at gym now, hitting the weights.
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  4. 2|8|16

    by , February 8th, 2016 at 11:36 PM (Blog)
    5 x 0:26 (28 strokes) fr, pulling stretch bands to maximum distance and holding

    10 x 12.5m fr on 1:00 light burst and sprint / 12.5 easy

    5 x 12.5m fr on 2:00 burst and sprint /12.5 easy

    5 x 15m fr on 2:00 burst and sprint / 15 easy

    6 dive and glides from side

    25 UWDK (18)

    25 flutter kick (18 or 19)

    6 x 23 fr, fast / light sprint with fins

    4 x 0:15 on 1:00 kick with fins super hard and fast pushing on wall

    and a few other things, but forgot the details



    1 hour of various moderate intensity weights, stretching, and stuff




    Just finished 2 d of being weekend warrior. Pulled a double yesterday, 7am to midnight, hung-over. But I quit drinking that night. It's been about a bottle of wine almost daily for a few years. maybe it's not so good.

    Updated February 9th, 2016 at 02:32 AM by __steve__

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  5. 2|5|16 SCY

    by , February 6th, 2016 at 10:05 AM (Blog)
    Warm up with fr and br

    50 fr from block easy sprint, NB - 27.24
    easy swim for 5 - 10 min

    50 fr from block very hard but not fully all-out, 2 breaths back 26.09
    easy swim for 5 - 10 min
    bubble rings

    50 fr from block very hard but not fully all-out, 3 breaths back 26.23
    easy swim for 5 - 10 min

    50 fr from block very hard but not fully all-out, 3 breaths back 26.12
    easy swim for 5 - 10 min

    5 x 0:30 fr on 2:00, tied with double red elastic bands capable of stretching ~10m

    6 x 25 kick on various

    Drylands:
    weights - med-high reps, moderate intensity (60 - 80% to failure)
    chest, back, shoulders, calfs
    stretching - 10 minutes



    Able to swim a 50 fr on autopilot now. The first was a mild sprint, 2 - 4 were done as close to a an effort without truly going AFAP - if that makes any reason. Funny how I can go easy on the first one and still be almost as fast as the following harder ones. Still one issue (perhaps related to these particular blocks), and that is I am entering the water axially rotated at least 10 degrees CW from level. Not sure if one foot is holding back with fear of slippage, or if I'm tilted in the loaded position. Hell, I'm not sure if it makes a difference - maybe it's faster lol

    Updated February 6th, 2016 at 02:41 PM by __steve__

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  6. 2|3|16 LCM

    by , February 3rd, 2016 at 10:17 PM (Blog)
    400 of drills with fins / snorkel

    Dove from side in 13m wide area and did some nb 26 fr's on 2:00

    300 more of drills

    This pool has three spanking new (home made) wooden blocks. They are solid and sturdy, and have some rubberized and abrasive grip paint. BUT the lifeguard did not grant me authorization to use one .

    Drylands:

    Mild to moderate intensity with low reps working every group except calves

    Updated February 4th, 2016 at 12:43 AM by __steve__

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  7. 2|2|16

    by , February 2nd, 2016 at 03:53 PM (Blog)
    10 x 15m (+ flip) DFS fr on 1:00
    16 x 20m DFS fr on 1:15

    Just worked on water entry and form. I am quite sore everywhere from yesterday's drylands.


    Later on:
    Yoga for swimmers - core and shoulders


    Events Feb 20 / 21:

    50's fr, fl, and br
    100 fr
    200 fr (still have to add this, already registered)
    and, whatever relays I am chosen for

    Updated February 3rd, 2016 at 11:39 AM by __steve__

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  8. 2|1|16 SCY

    by , February 2nd, 2016 at 11:05 AM (Blog)
    Warmed up

    50 fr from block one breath 26.0

    easy swim

    50 fr from block 2 breaths 26.1

    easy swim

    50 fr from block 2 breaths 26.1

    5 x block starts and breakouts on 2

    250 of kicking

    significantly slower this time. Must of been tired from the 20 x 25m nbs on 1:00 the day prior, which were quite fast for me. The blocks at this pool are just terrible. Proof is in all of my 25 splits of 50's done - split well under one second of each other
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  9. 1|30|16 SCM

    by , January 31st, 2016 at 04:18 PM (Blog)
    20 x 25m on 1:00 fr, NB's
    • 15's on the faster ones, 17's on the slows

    8 x 15.3m on 0:30 turn drill

    about 500 of drills, dives, glides, and kicking
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  10. 1|29|16 SCY

    by , January 30th, 2016 at 12:43 AM (Blog)
    Lifted weights last night heavy on legs, also did weights Wed upper body

    SCY (times without reaction time)
    400 warmup

    50 fr nb from block about 95% out and a little more back (25.23)

    200 easy

    50 fr AFAP nb first 25yds and 2 breaths back (25.?? - camera on far side of pool and couldn't get exact finish)

    200 easy

    50 fr AFAP nb first 25yds and 4 breaths back (26.17)
    • proof breathing slows me down


    200 easy

    100 kick

    That was my first nb 50 I've ever accomplished from the block and I am very pleased about it, as well as the result (kids, don't try this dangerous activity). The block seems to make the whole process of swimming without air more difficult. Had to hold back a little to get this done.

    From review of footage there were a few technical flaws that have my concern. They are the things I've been working on and fixing for ever. It's like I forget everything I've learned when I get on the block.
    • Breaking out crooked with right foot kicking out of streamline on first arm pull (both off start and wall).
    • Entering the water with knees bent. looks like the water makes my line buckle when I enter.
    • My recovery is still too wide. I watch footage of Roland Scheoman, his arms remain within a narrow volume of space both above and below the water


    Guess I'll work on this then head back to this pool (with blocks) again. I'ts quite a bit of a hassle filming and driving there, and the swims are painful.

    SCY meet in 20 days. I will be 50 in March, so this is my last chance to better my 2013 time, which should have been done already.

    Updated January 30th, 2016 at 10:38 AM by __steve__

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  11. 1|28|16 SCM

    by , January 28th, 2016 at 02:37 PM (Blog)
    400 warmup fins and snorkel

    2 x 2:00 dolphin kicking with fins and snorkel pressing against wall
    • pool had hot and cold spots, had to mix

    12 x 20 - 30 seconds on 1:00 fr
    • elastically tied to wall, hold a distance to a marker on bottom

    20 x 14m on 1:00 light sprint fr + another 14m easy br
    • muscle memory form

    7 x 25 UWDK on 2:00, fast quick kicks descended to slow long kicks
    • 30 kicks in 0:19 -> 11 kicks in 0:24

    Updated January 28th, 2016 at 07:20 PM by __steve__

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  12. 1|27|16 SCM

    by , January 27th, 2016 at 01:17 AM (Blog)
    Today
    400 warmup with ankles tied loose enough to kick streamlined

    50 x 15.3m turn drill on 0:30, ankles still tied


    Yesterday
    SCM - 45 minutes of drils/kicking

    30 minutes RC exercises (amazing how quick this helps)
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  13. 1|24|16

    by , January 24th, 2016 at 04:42 PM (Blog)
    After watching recent vid footage it is apparent I need to work on raw speed

    500 of drills with fins / snorkel
    5 x (12.5m + midpool turn + 12.5m) fr on 1:00, moderate
    8 x (12.5m + midpool turn + 12.5m) fr on 3:00, AFAP

    Developed some good arm speed on the last few. Unfortunately however, I became a little too offensive to my left shoulder while digging out from the wall-less turns. Murphy's law - as soon as my right shoulder becomes happy, the left one reminds me how cautious I must remain. It doesn't hurt, just feels loose and numb - dang it!

    Runday-Sunday - treadmill (too cold outside for me)

    Warmup with light jog
    8.5 mph for 7:00
    1.7 mph for 3:00
    11.5 mph for 0:30
    1.7 mph for 3:00
    11.6 mph for 0:30

    Goal here is to eventually run 8.5 mph for 11 min

    Updated January 24th, 2016 at 09:51 PM by __steve__

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  14. 1|22|16 SCY ersatzmeet

    by , January 22nd, 2016 at 09:51 PM (Blog)
    Wanted to practice doing 50 fr's like at a meet. Used my video camera to get the times, minus reaction, so the times are a little faster as compared to a reaction start. I just clipped up to the first frame before initial movement of start.

    Warmed up with about 500 of drills and strokes

    1st 50 fr - 25.26
    • good start but got water in goggles, breathed once on way back
    • slipped on side of pool getting out to stop camera - gashed my shin and bruised my knee

    200 easy and a little rest

    2nd 50 fr - 26.07 (left a little puddle blood/H2O on block lol)
    • water in goggles from dive again, breathed once on second half

    200 easy and a little rest

    3rd 50 fr - complete goggle fail on dive
    • placed a swimcap over the goggle straps this time

    4th 50 fr - 26.15
    • breathed 4x on way back, lactic acid building in legs

    200 easy

    A 25 AFAP kick

    75 easy and a little rest

    5th 50 fr - 26.13
    • breathed 3x on way back, lactic acid in legs
    • this would've been the best one with good rest

    200 easy

    25 fr from block - 12.XX to feet

    Warmed down

    Took about 14 strokes out and 18 back on the 50's. Thought I would be a little faster, and should have been, but the block platforms were these cheap plastic caps mounted to an otherwise sturdy platform. They were also slippery, and difficult to grasp with the toes and hands. The bulkhead on the other hand, felt like a spring. I think tight bulkheads in skinny pools can make you faster.



    Weights / drylands
    worked legs and did about 15 minutes of core stuff

    Updated January 23rd, 2016 at 04:12 PM by __steve__

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  15. 1|20|16 SCM

    by , January 20th, 2016 at 11:14 PM (Blog)
    500 warm up with fins doing drills

    10 x 25 fast fr, strict form, NB on 1:00
    • exhaled throughout length such that lungs were emptied at wall

    4 x 25 fast fr, strict form, NB on 1:00

    30 x 30 on 1:00 as 15m fast, perfect UW-BO-fr form / 15m br, or css, or bk
    • also worked finishes, by kicking and stretching through imaginary wall at 15m



    I feel as if my form is better than ever now, ready to race any time.
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  16. 1|19|16 dry

    by , January 19th, 2016 at 11:54 PM (Blog)
    DBBP - 6 sets of 6 reps, started with #30 worked up to #80

    BP machine negative rep (limited to 80 degree elbow) - worked up to 125ea arm x 5

    10 negative pullups

    Row machine 2 sets of 15 and 3 (started to irritate right rear deltoid - AVOID moderate+ weight in future)

    Swimming specific upper arm movement on machine totally designed for something else - 5 sets

    DB pullovers - 1 set of 10 with #45

    10 min various triceps stuff

    Standing calf raises 1 x 5 x 500

    20 min abs varying sets/reps of:
    • touch toes with legs straight up in air
    • leg raises with straight legs and only butt on ground
    • side plank pelvic lifts with 10lbs on hip
    • side plank upper leg raises
    • 0:05 - 0:10 mayurasana
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  17. SCM 1|18|16

    by , January 18th, 2016 at 11:05 PM (Blog)
    30 x 15.3 turn drill on 0:20
    500 drills
    10 x 25 on 1:00 as 12.5m fr, turn midway, then 12.5m fr back to wall
    10 x 22 on 1:00 as 11m hypoV SDK (lungs empty), stop and breathe, then 11m fast flutter kick back to wall
    4 x 50 on 5:00 as 25m UWDK, then on 0:30 12.5 fast fr + 12.5 easy fr


    Legs sore from treadmill running yesterday

    Updated January 19th, 2016 at 12:35 PM by __steve__

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  18. 1|17|16 Drylands

    by , January 17th, 2016 at 11:29 PM (Blog)
    Sunday (Runday)
    Too cold for me to run so I used a treadmill.
    3.2 mph for 3:00 (fast walk)
    8.5 mph for 7:00 (run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    9.5 mph for 0:45 (run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    10.5 mph for 0:45 (fast run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    11.5 mph for 0:45 (faster run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    12.0 mph for 0:40 (for dear life run)

    After each run portion I had to quickly hop off with a dip and place feet outside pad until it slowed down. From what I have seen from blooper videos on TV and youtube, I was a little timid at first (running fast then catching with my hands), but it appears to be relatively safe. I wonder if I could just program my intervals in there.

    Weights:
    kneeling DBDL on bench
    Weighted step-ups
    Negative leg ext
    Leg curls
    DB hops
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  19. 1|16|16 SCM

    by , January 16th, 2016 at 10:24 PM (Blog)
    About 500 of easy fr with ankles tied loose enough to kick

    50 fr, pushed, fast, breathed 2x on 2nd half (29 mid-high)

    20 x 17m turn drill with ankles loosely tied

    100 of drills

    3 x 37.5m on 3:00 fr hypoventilative trial as:
    • sprint a 25 hypoxic, let ALL air out, and on 0:21 go as far as possible with lungs empty.



    Tying ankles has helped my breakout. Problem was with timing and rotation. My right foot would kick out too wide on up-kick, and my left (1st) stroke would go outward to counter. My breakouts really seem to carry UW momentum to the surface much better.

    I'm almost certain I have never gone 50m under 30 from a push before. It was well overdue.

    The hypoventilative set is definitely a keeper. More precisely it was done as:
    25 hypoxic sprint exhaling throughout length, touch, inhale just once at wall, then exhale everything and immediately (on 0:21), with lungs fully deflated, go as far as possible. The urge to breathe on the final 12.5m was very powerful.
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  20. 1|16|16 SCM

    by , January 16th, 2016 at 02:49 AM (Blog)
    30 x 16m on 0:30 turn drill with ankles tethered just enough for narrow kick

    10 x 15m on 1:00 fr with fins and ankles tethered

    4 x 25 UWDK and UWFK on 4:00

    1 x 15m AFAP dive from side

    3 x 25 fr AFAP on 1:00 14's (low or under)

    1 x 25 AFAP flutter kick 17

    about 900m

    All were NB

    Tying my ankles seems to be solving the problem I had with a foot going out at breakout. Enough slack to kick narrow and well within streamline

    Did weights yesterday - chest, back, biceps

    I think I consume too much wine. It all goes to my beltline
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