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Team: Grand Strand Masters Swimming

  1. 4|27|15 LCM

    768 free in 12.8 wide area using fins and snorkel
    • practice turn form, streamlined UW's, and proper breakout stroke

    10 x 25.6 free on 1:00, from push, hypoxic
    • 17, 16, 16, 16, 15, 15, 15, 15, 15, 15
    • work the turns

    4 x ~32m UW dolphin kicks / ~ 18m easy at surface on 2:00 with fins of course

    2 x 50 kick on 1:10 flutter / frog


    Drylands:
    Unmotivated and sleepy, just did a mild workout targeting torso, arms and 3 sets of 11 dips

    Updated April 27th, 2015 at 09:08 PM by __steve__

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  2. 4|24|15 LCM

    500 warmup of drills
    about 300 of video corrective stuff for breakout bad habits
    2 x 50 fr on 1:00, fins 0:30 each
    8 x 50 fr on 1:00, fins, fast UW and 4 strokes, the rest ez
    20 tripod DFS starts
    500 drill, fins
    10 x 25.6 fr on 1:00, hypoxic
    20 x 12.8 SDK on sides
    100 flutter kick
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  3. 4|20|15 LCM and 4|21|15 LCM

    4|20 LCM

    700 warmup of drills, back, and breast
    • half with fins

    10 x 12.2m sprint free / 12.2m easy free on 1:00

    10 x 12.8 glides
    • cross current made me short of wall many of the times

    22 x one leg dive from side starts (tripod starts) on 0:25
    • alternated between legs
    • might be an effictive drill for start power

    30 seconds vertical kick

    4|21 LCM

    8 x 50 free with fins and snorkel on 1:00

    • 33 - 35's

    6 x 50 kick on 2:00

    • flutter / breast / dolphin order


    DRYLANDS

    Run:

    1.6 miles 12:09 (76 F)

    Weights:

    Leg press machine 5 x 10 (90, 180, 270, 360, 450)
    Straight leg DL on machine 2 x 10 (90, 140)


    Weighed 173.2 before run, and 15 min later after run I weighed 171.6. Then after lifting for 15 min I weighed 170.4.

    Updated April 21st, 2015 at 08:43 PM by __steve__

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  4. 4|14|15 LCM and a run

    LCM

    WARMUP
    500 of drills and fr

    SPRINT
    4 x 50 fr on 3:00, with fins, about 95%

    • breathed right every 4
    • breathed left every 4
    • 2 x with snorkel
    • were 28 - 29's

    KICK
    6 x 50 on 2:00

    • dolphin kick with board / snorkel
    • flutter kick with board / snorkel
    • dolphin kick on left side with snorkel
    • dolphin kick on right side with snorkel
    • dolphin kick on left side (bottom arm front /upper arm aft) while breathing
    • dolphin kick on right side (bottom arm front /upper arm aft) while breathing


    Dolphin kicking LCM without fins is a beast for me. But I need to get good at them because I am almost as fast from block, not kicking at all lol


    Run (3rd run over a half mile in 6 months):

    1.6miles in 12:02

    Recently noted that my left foot's arch almost touches ground. My right foot is the opposite. One of the legs is definitely longer, I think it's my left, but my left foot seems to be the oddball. It was the foot that was envenomated from a triple strike by a copperhead several yrs ago, it also has a ganglion cyst under the arch, and oddly, it just may have a more propulsive kick, even with a weaker leg lol. Anyhow, I bought some arch supportive shoes, using them this run (had been wearing those light naturalist shoes that strengthen the feet, and have minimal padding or support) and took off 21 seconds from my 2nd mid distance run (4|13), but the 2nd run was 10 sec faster than the first one (4|9).

    Updated April 14th, 2015 at 09:48 PM by __steve__

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  5. 4|13|15 SCM

    SCM (This pool has no bottom markings. I just used a handfull of available extending aluminum pipes, linked together and sunk to the bottom for most the length to keep me swimming straight)

    Warmup:
    4 x 25 free on 0:20 with fins

    SET 1:
    6 x 50 on 2:00 as 25 fast / 25 easy
    • odds with fins / evens no finsfasts were hypoxic


    At this point the pool maintainer showed up looking for the pipes, had to forfeit my line and adjust set
    SET 2:
    20 x 12.5 AFAP / 12.5 easy
    • odds fins / evens no fins

    KICK:
    6 x 50 on 1:30 with board and snorkel
    • 25 dolphin / 25 flutter


    Ran 1.6 miles Sat in 12:23

    Lifted weights today and Saturday
    today:
    DB BP 1 x 23 with 60's
    DB ovhd snatches - one 50 reps set with 10 each of 10's, 20's, 25's, 35's, 40's

    Worked 17 hours Sunday. tired

    Updated April 27th, 2015 at 04:46 PM by __steve__

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  6. 4|9|15 SCM

    Technique work day

    15 x 25 fr on 1:00, most were hypoxic (16 - 18's)

    • work the SDK and FK to stroke transition

    10 x 25 SDK on 1:00 12.5 UW / 12.5 close enough at surface to snorkel (25's and some)

    10 x 25 fr on 1:00, 4 - 5 SDK's / easy fr (20 - 22's)

    • work the SDK and FK to stroke transition
    • work on finishing my breath prior to catching with left hand

    10 x 25 on 0:40 head-up dolphin kick free with fins and snorkel
    • work on a straight body at each hand entry/catch



    Run:

    1.6 miles 12:33



    The crescent body shape, hand entry problem seems to be made worse by the head-up dolphin fr drill technique. I concentrated to do the drill without the flaw and it seems to work

    I am not any faster doing SDK's than doing a glide and FK. I hope that someday I will be, but I won't be unless I make an attempt

    Updated April 9th, 2015 at 10:52 PM by __steve__

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  7. 4|8|15 SCM

    Warmup:
    TRX pushups, hands 2" above ground 4 x 15

    SCM speed:
    14 x 25 on 2:00 free hypoxic, maintained 14's at most

    Weights:
    machine iso rows 3 x 15, 10, and 4 (resp for 45, 70, and 95's each arm)
    lat pull downs 2 x 20 reps with (I think) 50kg
    angled squat sled machine 1 x 40 reps with 90 (+ sled weight)
    single legged dead lift on machine 3 x 10 with plenty for me
    lateral cable shoulder raises 2 x 10
    front cable shoulder raises 1 x 10
    upright rows 1 x 10
    rear delt flys 2 x 10 with 10lbs (long levers = girly resistance)
    DB pullovers 1 x 15 with 55lb
    DB curls 1 x 15 with 30's
    tricept DB presses 2 x ??



    nice trying fast swimming without fins. It really hurt both lactically and for reasons O2 dept. Not in the best hypoxic shape either.

    I videoed much of it (for time and form) and discovered my form is better than it used to be but still needs improvement in the same areas:
    1) Need to not extend back so much during SDK, esp SDK to FK transition into the surface (unstreamlined)
    2) Need to have a better, more propulsive SDK
    3) Need to narrow the initial surface flutter kick amplitude (unstreamlined)
    4) Spine needs to be straighter on right hand entry/catch. Whole body (feet to head) becomes curved for a quick moment (unstreamlined)
    5) my breath needs to finish sooner. It starts on time, I just still breathe while my opposite arm catches (kayak style stroke leaves less time).

    More detrailed filming in water more clear planned

    Bicep tendon needs something to cure it. For this reason I haven't really worked the biceps specifically for a year, perhaps they need work.

    Updated April 8th, 2015 at 10:18 PM by __steve__

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  8. 4|6|15 LCM

    15 x 25.6m on 0:40, dive from side free, hypoxic out, breathe twice on 2nd 12.8m

    10 x 25.6m on 1:00, dive from side free, hypoxic out, breathe once on 2nd 12.8m

    50 fr with fins, breathed about 4 times to right (27)

    100 kick


    weights

    DB overhead snatches
    6 x 10 respectively with 20's, 25's, 30's, 35's, 40's, 45's, rest one min between



    evening drylands

    run: 21 x 56.3 m on 0:40 (approximately 10 sec run (about 5.3 mi pace) / 30 sec walk)

    back extensions BW - 20 rep
    side situps - 8 each side
    plank pos row mach knee bends - 20 rep
    standing calf raises - 10, 10, 5, 5, and 5 reps of 180, 270, 360, 450, and 520 lbs resp.
    15 min of stretching

    Updated April 7th, 2015 at 04:20 PM by __steve__

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  9. 4|5|15 SCM

    Had roughly 30 minutes to get some high voltage speed work in

    4 x 25 on 0:20 fr with fins

    4 x 25 on 1:00 fr with fins

    30 x ~12.5 0:40 super fast UW and free (4 strokes) / 12.5 easy

    I can maintain decent fast twitch outputs on 0:40's, but with 6 (or less) second efforts. Ignition system held up like this for 20 minutes.

    This training may not be optimal for pure speed, but it is excellent muscle memory work for breakout to stroke transition at top speed (fins)

    Updated April 6th, 2015 at 11:55 AM by __steve__

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  10. 4|2|15 SCM, ran yesterday

    SCM

    25 x 25 on 0:30 free with fins
    • breathe right (every 2) - odds / breathe left (every two) - evens
    • 15's - 18's

    7 x 50 kick on 1:15
    • flutter kick - odds / breast kick - evens



    Weights
    superset: back extensions + situps + vertical knee lifts

    • 3 x (20 + 20 + 10)

    DB bench press

    • 1 x 25 with 55's

    Dips with a straight arm dip at end of each rep

    • 1 x 10

    Straight leg deadlifts


    • 3 x 10

    stretching

    Run and stretching (4|1)

    23 x 56.3m on 0:40

    • 10's




    Neck hurts from not using snorkel

    Updated April 2nd, 2015 at 08:54 PM by __steve__

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  11. 3|31|15 LCM and weights

    LCM

    500 drill with fins

    2 x 50 fr on 2:00 with fins

    2 x 50 kick on 1:40

    256 fr in 12.8 m area with fins and snorkel

    8 x 12.8 fr on 0:30 fast

    256 fr in 12.8 m area with fins and snorkel

    4 x 50 on 2:00 head-up free with dolphin kick, with fins and snorkel


    This pool I find, is very crowded this time of day. I wanted to do a set of 28 sec finned 50's, but with all the traffic and obstacles I was having trouble getting under 30's - so I did other things.

    For some reason, if I swim catch-up free I have no pulling power with my right arm - feels very weak. I think the muscle weakness is from an injury in the rear deltoid that never healed

    Updated March 31st, 2015 at 09:04 PM by __steve__

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  12. 3|30|15 SCM and drylands

    SCM

    4 x 25 free on 0:20 with fins and snorkel

    18 x 50 on 1:00 with fins and snorkel as 25 fast / 25 easy free
    • fasts were in order of: free / head-up free with dolphin kick / fly

    4 x 25 free on 1:00 with fins and snorkel (max effort without thrashing)

    Did stretching and worked chest, back, and lower back

    Updated March 30th, 2015 at 09:19 PM by __steve__

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  13. 3|28|15 SCM

    Did weighs yesterday, worked chest, back, shoulders, biceps, triceps, quads, behind, and then stretched.

    SCM - 45 minutes

    4 x 25 fr on 0:20, with fins / snorkel
    10 x 25 fr on 1:00, with fins, hypoxic (13's)
    20 x 25 fr on 0:30, with fins, breathe every 2nd stroke (left - evens, right - odds)
    20 x 25 fr on 0:30, with fins / snorkel, sprint form but slow
    20 x 25 drills on 0:30, with fins / snorkel
    4 x 25 combat stroke
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  14. 3|26|15 SCM

    SCM

    20 x 25 @ 0:30 with fins/snorkel
    • streamline breakout, 2 fr sprint strokes, ez bk

    10 x streamline pushoff glides
    • 11.5 - 12.5M glides

    20 x 25 @ 0:30 with fins/snorkel
    • streamline breakout, 2 fr sprint strokes, ez fr

    10 x 25 @ 1:00 flutter kick
    • 22 - 28's

    500 easy fr with fins/snorkel
    • turn form and streamlined breakouts

    16 x 25 no arm free drill with fins/snorkel
    • breathe twice (L and R) each rotation cycle, arms trailing back

    4 x 25 drill with fins/snorkel
    • kick rotated breathing continuously (one lens UW), keeping upper arm up in air and lower arm trailing back



    Ran and stretched yesterday
    14 x 80 - 90m on 0:40



    Sore today

    Updated March 26th, 2015 at 09:16 PM by __steve__

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  15. 3|23|15 SCM, weighs, and stretching

    SCM
    20 X 25 on 0:40 flutter kick
    10 X 25 on 1:00 flutter kick
    450 of drills with fins
    8 x 25 on 0:30 head-up dolphin kick freestyle with fins / snorkel
    • 17-18s
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  16. 3|20|15 LCM - easygoing

    6 x 50 fr on 0:50
    2 x 50 combat stroke on 1:00
    800 drill with / without fins
    900 flutter kick, snorkel - 23:02
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  17. 3|18|15 SCM - 21 minutes / weights

    SCM

    20 x 25 on 0:30 dolphin kick free with fins / snorkel
    • 16-18's

    16 x 25 on 0:40 dolphin kick free with fins / snorkel
    • 16-18's
    • sharp breakout / streamline





    Weights

    DB BP:
    35 reps with 45lbs
    rest 1 hour
    37 reps with 45lbs















    Genesis 3:24 to protect family

    Updated March 19th, 2015 at 01:19 PM by __steve__

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  18. 3|16|15 LCM

    Lower back out of commission yesterday. It's half better today - not worried.

    LCM - tried some fast stuff but abandoned set due to it irritating my back

    1K of drills, backstroke, and kicking (with and without fins)

    7 x 100 kick on 3:00 (board, snorkel)
    • 50 flutter kick / 50 breaststroke kick

    1 x 100 (fins) as 50 fast free / 50 kick on back

    100 flutter kick
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  19. 3|13|15 LCM

    1k drill with/without fins
    4 x 50 fr on 3:00 with fins (28-29's)
    3 x 25.6 on 1:30 dive from side flutter kick
    10 x 50 flutter kick on 1:30 (62's)

    Updated March 14th, 2015 at 08:55 AM by __steve__

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  20. 3|9|15 LCM

    200 fr with snorkel

    300 drill/back with fins

    8 x 50 fr with fins on 2:00
    • odds - breathed right, evens - left, every 4 breaths

    512 fr with fins and snorkel at 12.8m area

    6 x 25.6 dive from side fr on 2:00, hypoxic
    • 2 x relay start, start on one (left) foot, start on one (right) foot

    4 x 25.6 dive from side fr with fins on 2:00, hypoxic, were too sloppy

    4 x 25.6 dive from side fr on 1:00, hypoxic, fast out / ez back

    2 x 50 kick on 1:00 (0:50, 1:03)

    50 combat stroke

    50 easy kick / 50 breast kick


    weights

    1 x 30 reps of DB bench with 45's - still sore everywhere so that's it.




    3|7|15

    run: 15 x 90 m sprint on 0:40

    did weights but forgot specifics





    3|8|15

    about 15 min of weights



    Sore from running and weights, slow to recover.

    I had reserves last weekend. I work Sundays (nights) for my civilian job so when reserves was over I did my shift - that is 18.5 hours working straight on Sunday. What made it worse was the lacking sleep the last 3 days, furthermore, the 1 hour advance in daylight time. Need get back into my 9 hour sleep routine tonight

    Can't afford to retire from res yet, but I can't wait
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