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I love water for some reason

  1. 4|12|19 LCM 17th swim

    17 th swim this year, let alone past 2 years

    40 x 50 on 1:30 slowmotion free drill
    there is a point where swimming slower takes more effort, at about 0:55 pace. Some of these were as slow as 1:15. Concentrated on technique and position in water, which was quite the task while keeping balance.
    Will see how well this drill works the stroke in Aruba next week - unfortunately it’s JUST a week, but I’ll take whatever I can get. Hoping on joining the local Masters practice 5am 17th and 19th

    Updated April 13th, 2019 at 02:18 AM by __steve__

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  2. 4|4|2019 and 4|8|2019 LCM

    Apr 4 LCM
    10 x 100 on 2:30 as 50fr / 50bk
    50fr 2 breaths
    50 ez
    100 ez
    100 with fins

    Apr 8 LCM
    10 x 100 on 2:30 as 50fr / 50bk
    400 with snorkel and fins

    Avoiding fast (well, high effort) swimming for awhile. Need to manage good stroke biomechanics that I can maintain at all efforts. A little rt shldr clicking going on at early backstroke recovery - it's been there (mild clicking) since early rehab, but I think it's just remaining scar tissue that will work its way out.
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  3. 4|1|19 Dryland

    Leg Press:
    0 lb 20 reps
    add 90 lbs - 10 reps
    add 90 lbs - 10 reps
    add 90 lbs - 10 reps
    add 90 lbs - 27 reps
    Standing calf raises:
    90 lbs - 70 reps
    add 90 lbs - 20 reps
    add 90 lbs - 20 reps
    add 90 lbs - 20 reps
    add 90 lbs - 15 reps
    1 leg pushdowns using pullup assist machine:
    leg externally rotated- 10 reps each 70#
    leg internally rotated- 3 reps each 110#
    Plank 2:00 under a 35 lb plateBody weight at 170 lbs, usually 162-165 - no explanation

    Updated April 2nd, 2019 at 09:43 AM by __steve__

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  4. 3|29|19 LCM 14th swim

    100 fr warmup
    100 bk warmup
    2 x 100 fr with fins 50 fast / 50 ez
    2 x 400 bk with fins
    10 x 24m on 1:00 (with turn)

    weights last night- upper body
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  5. 3|28|19 day 13

    Did a meet last weekend. Not a good performance here from nonexisting preparation for racing. Instead of resting or training, I finished pulling out this tree stump. Also spent too much energy using 18” chainsaw intended for branches. Remember next time for projects as such, to rent a 24” saw
    Click image for larger version. 

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    Well, the 100 fr was about 7 entire seconds slower than 2016 lol. It seems the lagging is from the block, likely holding back, playing it safe, but the turns were half stroke too late. The meet did offer 25’s, but limited number of available timers kept the touch-pad assembly at the block side of the pool, so we had to start from the tile with a stainless steel corner beam, 12” back from wall. Not ideal setup for a lanky geezer.

    Was not a total waste of effort, in fact a total opposite. It pointed out what I need to work on to get back up to the curve. 50 fr 2.5 seconds off where it would be. Over 1 second can be lost on the start and turn alone, and another second with 5 months of training. We’ll see

    Today’s swim LCM pool (13th swim for 2019)
    Swam in the short, 12m section to practice turns
    About 30 minutes of free with snorkel, 10 minutes of which was resting. Also did some bk and br.

    Then 12 x 24m (with turn) nb fr, dive from side, rested about 20 -40 seconds between.

    Then a 50 lcm flutter kick for time with snorkel- 0:51
    50 lcm easy frog kick

    Updated March 29th, 2019 at 09:52 AM by __steve__

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  6. 3|19|19 LCM

    3|17|19 drylands
    Leg Press machine 270lbs added, 1 x 50 reps (PR)
    Single calf raises 140lbs 1 x 10 reps each calf
    Hip thrusts with 40lbs 1 x 50 reps
    Weighted plank 40lbs bag on lower back 1:32

    Rogue airbike
    4 x 1:00 work / 1:00 easy
    22 ,18, 16, and 17 cal resp for each worked min

    Got an awsome blast of lactate acid in legs. Likely a quad acidosis PR

    3|19|19 LCM (swim #11 2019)
    10 x 30m nb fr + 20m bk ez on 2:30
    16 x 10m fr fast 0:20 rests
    50 flutter kick for time snorkel, no board 0:52
    50 ez frog kick

    signed up for a 1 day drive-by meet on Saturday

    Updated March 20th, 2019 at 09:20 AM by __steve__

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  7. 3|12|19 LCM

    9 x 100 on 3:00
    • 20m fr moderate nb / 30m fr ez/ 25m br ez / 25m bk ez

    50m flutter kick for time 0:55 lol / 50 ez kick
    100m kick fins
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  8. 3|9|19 drylands

    Heavy yard work removing a giant tree stump. Dug a 6’ diameter hole 2-3’ deep around the thing, cutting the roots as I go, some roots are 10” diameter, some underneath, a project. Plan is to hoist it out with 3000lb hand crank, but there is no where to anchor at a decent angle.


    legpress: 270 45rep
    single leg pushdown (assisted PU dip mach): 4 sets externally rotated
    1 set neutral
    10 min hip rotator exercises

    Updated March 10th, 2019 at 04:17 PM by __steve__

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  9. 3|7|19 LCM

    LCM

    16 x 50 0:30r
    • 20m fr sprint / 30m ez br (o) bk (e)
    • stay relaxed and loose on the fr


    200 atlantis with fins and snorkel
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  10. 3|5|19 and 3|6|19 drylands

    3|5
    LegPress 1x270x44reps
    Backwards 1 leg hack squat machine 1x25x5
    Standing calf 1x320x20, 10x320x10 on 0:20 rest
    Weighted plank 40 lbs 1:35
    Bk ext 1x20
    1 leg side plank 5xBWx5
    DBBP #45 1 x 20, 5 x 10
    DBCurls 6x25x10

    3|6
    Stretching
    Plan to implement more routine safe stretches
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  11. 3|2|19 and 3|4|19

    3|2
    7 x 10 reps superset of:
    - neg pullups, concentrically pause for 2 sec
    - pushups, eccentrically pause for 3 sec
    - vertical jumps

    RC scap stuff

    3|4 LCM
    5 x 20-25m fr 90-95%/30-25m ez bk or br on 1:20
    3 x 20m fr 90-95%/30m ez bk, br, fr resp on 1:40
    2 x 12.5 fr 95%/12.5 ez br r0:20 12.5 ez br / 12.5 fr 95% +flip
    12 x 15m fr 95%, from dig center pool 2x ea length
    4 x 15m fr 95% on 1:00
    4 x 25 fr kick on 0:20 rest

    Shoulders feel good. Hips ache from 3|2
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  12. 2|28|19 LCM

    by , February 28th, 2019 at 05:28 PM (Blog)

    7th day of swimming again. it wasn’t much, but probably spot-on

    2 x 100 on 3:00
    2 x 100 on 4:00
    2 x 100 on 5:00
    all as 50 fr’s moderate (low40’s) / 50 ez (o bk, e br)
    1-4 fr: breathed after the 10, 8, 6, 4, 4, 4th stroke resp
    5 & 6 fr: breathed after the 12, 10, 8, 6th stroke resp

    300 with fins and snorkel- UW atlantis mixed with surface kicking

    The shoulders felt fine, left one had a dead spot after the catch, during insweep. Was more involuntary - as if a protective measure. Nevertheless, still adjusting to swimming and improving on both shoulders, most notably the right.



    DRYLANDS
    3 set: Streamline squats on 2 boxes, tethered around waist with large bungee for resistance

    1 x 40 x 40lb hip thrusts

    weighted plank 40 lbs (already fatigued)
    0:30, rest 0:30
    3 x 0:15, rest 0:15

    Updated February 28th, 2019 at 10:28 PM by __steve__

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  13. 2|26|19 drylands

    by , February 27th, 2019 at 10:42 AM (Blog)
    Rogue airbike
    6 x 1:00 on 3:00
    cal each min:

    • 20, 17, 16, 15, 16, 14

    hr each @ 15 rest:

    • 154, 150, 154, 154, 154, 154

    hr each @ 1:15 rest:

    • 120, 132, 126, 132, 140, 140

    work ave (peak) watts:
    • 325 (443)


    weights:
    • shoulders (12 sets) triceps (7 sets)


    weights for 2|25|19

    • leg press: 1 set 270 lbs 40 reps


    • chest, back, calves superset
    • weighted plank: 40lbs 1:32

    Updated February 27th, 2019 at 03:34 PM by __steve__

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  14. 2|23|19 and 2|24|19 SC SCY meet

    by , February 25th, 2019 at 06:11 PM (Blog)
    Had a great time with my friends and team this weekend up in North Myrtle Beach SC. I entered this meet with less than 2000 yards of swimming accomplished over 2+ years, excluding occasional kick-only workouts I've been doing several times or more a month. I included my prior results from August 2016 to see where I slowed.

    2|23|19 (8|26|16)

    50 back 35.36 (31.58) +3.78
    100 breast 1:27.97 (1:19.38) +8.59
    50 breast 38.09 (33.67) +4.42
    100 free 1:03.57 (58.37) +5.20
    50 free 28.46 (25.71) +2.75
    50 free (200 fr relay) 1 (leg 3) 28.09
    ​50 free (200 IM relay) 2 (leg 4) 27.89
    ​50 free (200 fr relay) 3 (leg 4) 27.40
    ​50 free (200 fr relay) 4 (leg 4) 26.98

    I thought my freestyle would be the stroke to suffer, but it was the opposite. Interestingly was for each relay leg I swam, it was a little faster than the prior, which tells me the 50 free is so much to do with the execution of the race and less to do with conditioning.

    I'm not going to whine about how slow these times are because I am actually happy with them, excluding the 50 br, 100 br, and 50 bk

    Updated February 26th, 2019 at 07:37 PM by __steve__

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  15. 2|21|19 lcm

    by , February 21st, 2019 at 08:46 PM (Blog)
    Another week out of pool while in middle of trying to get started on a schedule. This time was from influenza A. 4 days of fever (at 101.8° I would drop a few advil). Also had to avoid pool a month ago - I had to get 7 stitches in my leg (do have a gnarly pic).

    Shoulders on otherhand, still seem to be tolerating the pool.

    I am free of the flu, except lingering upper respiratory effects. But as of today I should be 24hrs beyond period of transmitting.

    100 fr
    100 br
    1200 kick with surf fins and snorkel
    100 fr

    I’ll start swimming harder when I’m ready to. My only concern with the approaching meet is how I handle entering water from the block. Felt a little scary from the side of pool earlier, but the streamline arms feeling stronger than then

    Actually feels good going to meet once without any expectations or stress

    Updated February 22nd, 2019 at 12:54 PM by __steve__

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  16. 2|14|19 LCM

    by , February 14th, 2019 at 06:53 PM (Blog)
    400 fr WU SN
    • first time swimming over 100 of fr in a year

    100 br 1:55
    200 kick as frog/flutter
    200 IMK
    200 various with fins

    LS felt little loose, but seems to be getting used to swimming positively

    Signed up for meet 23/24 Feb, with a total of two swim workouts (other than kicking) in over a year and a half, or more. Entered seed times 10 - 20% slower than my times 2016.

    Postponing left shoulder surgery until late summer. My right shoulder still improving from its procedure 9 months ago, but it’s very slow
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  17. 1|4|19 LCM

    LCM - bulkhead installed, dove below it ea 50 again (more interesting this way, get a solid mid-pool boost too)

    5 x 200 IMK on 6:00
    • fl done as UWA (atlantis) with 3-4 breaks for breaths
    • br and fr with snorkel

    600 of drills with surf fins

    50SCM left foot kick
    50SCM right foot kick
    • my left leg kicks 10 seconds faster with less kicks though it is weaker, and I account it is due to how floppy and flexible the foot and ankle is compared to the rt.
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  18. 12|31|18 not a resolution at all

    by , December 31st, 2018 at 03:58 PM (Blog)
    Dec 27 LCM danny jones pool
    (Floating bulkhead in use but swam LCM, going under it each 50)
    200 fr ez wu
    1800 lcm various kicking with fins
    5 x 50 flutter kick on 0:90 without fins

    Dec 28
    16 x 0:10/0:30 (AFAP/easy) rogue airbike

    Dec 30
    5 x 0:30/2:00 rogue fanbike/woodland curve treadmill on 4:30
    active recovery on bike

    Dec 31 LCM (pool had bulkhead but went under as I approach it each length to maintain LCM)
    300LCM fr with snorkel
    300LCM UWAK (under water atlantis kick) 10-15m per breath
    6 x 50LCM Br on slow
    1000 LCMkick with snorkel and fins mix of flutter and UWAK
    10 x nb 25 SCM fr on 1:00
    25 fly with fins

    First time swimming fly since april 2016 just to see how my shoulders can take it. My right bicep felt wrong at the lower tendon so I stopped. Probably just not used to the new biceps attachment configuration.

    My lower back started going out a few weeks ago, was worse on 27th, but getting better now. Probably form all the running i’ve been doing in recent preparation for approaching afr fitness test. Hoping for another 100, but i don’t know - fine line between peak fitness and breaking down to unsalvageable

    Updated December 31st, 2018 at 04:55 PM by __steve__

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  19. 12|21|18 lcm/scm/scy

    by , December 22nd, 2018 at 09:27 AM (Blog)
    Ran into a bulkhead that mysteriously appeared in the lane during lcm set. Was the type they just drag in to each lane and tie off. Thought they were only doing the other lanes. One side was a little longer than scm, and the other was a little longer than scy, swam both liking the slightly longer than scy one the best.


    200 LCM IMK
    50 fr ez
    200 SCM IMK
    50 fr ez
    2 x 200 SCY IMK
    50 fr ez
    600 fins

    Fly kick parts done as UW Atlantis with 3 - 4 breaths per 50

    Lactate conditioning is not activity selective I find. For instance I swam just twice past 2 months, but my legs didn’t mind at all 1.3k of straight kicking, even after pushing a few of them. I have been working LP on dryland at least 2x wk which consists of 30s max efforts (peaking to 800 watts rogue / 1100 watts assault) on the airbike followed by 60-90s woodland curve 6-9mph, then remounting airbike 90 - 120s active rest.

    Updated December 22nd, 2018 at 04:07 PM by __steve__

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  20. 12|15|18 LCM

    by , December 16th, 2018 at 03:58 PM (Blog)
    4 x
    100 free
    200 IM kick

    Right shoulder about 70% way to full recovery and whatever was damaged appears surgically fixed. Hand still aches and tingling -probably axial nerve pressure which may improve with regain in strength.

    Left shoulder I plan on addressing early next year. MR with contrast report highlights: “circumferential tear of labrum with displaced fragments into axillary recess along inferior and posterior inferior labrum”, “biceps anchor and superior labrum are nearly completely denuded”, “glenoid thickening”, and “Hill-Sachs impaction fracture” among others. Whatever that means, it doesn’t sound normal. On a good note, my rotator cuff group like the right side, is good. I am looking forward to having this worked on. I’ve been swimming with this train-wreck in my arm since the day I learned proper swimming just over 10 years ago. This recent 2 month break from swimming jumping back in yesterday (like a reset) really exposed this limitation, which I learned to ignore out of necessity during years of stroke development. If this will be a successful outcome, I reckon I will have to redevelop stroke by scratch. I will continue to swim leading up to it

    Updated December 17th, 2018 at 11:55 AM by __steve__

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