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  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 3|6|15 LCM

    200 warmup

    25 x 50 on 1:00 with fins and snorkel
    • odds: fast breakout and 2 strokes / drill the remaining length
    • evens: 25 fly / 25 drill

    100 drill

    4 x 50 kick on 1:30
    • 18.6 m AFAP flutter kick / 31.4 m breaststroke kick
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  9. 3|5|15 weights

    Was in the 80's today and sunny, an awsome day! But everything kinda became engulfed due to behavior of my 16 year old son. Compared to being a parent, everything else becomes insignificant for times like these.

    Deadlifts (handgrip wider than feet)
    8 reps with 185

    • doesn't feel natural - knees stick out too far, ankle flexion maxed out, couldn't engage my hips, so:

    Deadlifts (handgrip inside wide foot placement)
    2 x 5 reps with 185

    • a little better but it bothered my left knee, so:

    Deadlifts (standing in front of barbell, palms facing aft) PERFECT, so I supersetted it with [DB bench press]
    3 x 7, 7, 8 reps [30 reps] with 185 lbs [40 lb DB's]

    • as awkward as it sounds, this is most natural way for me to deadlift


    bent over lateral straight leg raises
    10 reps

    Hip thrusts on smith machine supersetted with [DB concentration curls]
    hip thrust [concentration curls]
    5 x 10 [10] with 135 lbs [10's, 15's, 20's 25's, 30's]
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  10. 3|4|15 LCM

    Today is a beautiful day, the swim felt great. Finally over my crud, took 15 days to get here. Even better, right quadriceps, right bicep, lower back and left ear all seem much better!

    Now I'm off on a positive 2015 start and am ready to do what's needed to achieve a sub 28 free goal, furthermore achieve a 100 LCM free basetime.

    I seem to retain a more concise feel for the water when I swim no more than 3 - 4 times a week (or < 9000m a week). Perhaps it's because the only garbage I swim is doing drills. I recall how lousy my stroke felt last year at this time while logging 15000m a wk

    1km drills, 200 without fins

    • 4 x 50 free with fins on 3:00
    • snorkel - 29
    • breathed to the right - 29
    • breathed to the left - 28
    • snorkel - 28


    10 x 25.6 (12.8m area) on 1:00 free, dive from side, hypoxic - 14's

    8 x 25.6 (12.8m area) on 2:00 free, dive from side, hypoxic - little faster
    • 1 - grab start
    • 2 - relay start
    • 3 - one legged start, standing on right leg
    • 4 - one legged start, standing on left leg
    • 5 - relay start
    • 6 - relay start with fins!
    • 7 - relay start AFAP with fins - 10 high (with bad turn)
    • 8 - relay start AFAP - 12 high's


    4 x 50 flutter kick on 1:30

    2 x 50 on 1:00 easy free with fins (but with quick breakouts)

    Updated March 5th, 2015 at 12:07 PM by __steve__

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  11. 3|2|15 LCM

    LCM

    1200 warmup with fins
    4 x 50 fr with fins on 3:00 (29's)
    2 x 50 fr with fins on 1:30 as 15M fast / 35M easy


    weights yesterday:


    • 40/10/4 deadlifts with 135/185/235lb (on smith rack)
    • 25 DB snatches with 35's
    • stiff leg deadlifts


    Legs started to fade quickly during the swim. I am exhausted today, plan to just stretch this evening.
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  12. 2|21|15 and 2|22|15 SCY State meet

    by , February 22nd, 2015 at 04:07 PM (Blog)
    Was sick Wednesday to last night, bad timing. Had aches and other bug-virus related crud.

    Saturday
    Men 25+ 200 freelay with me as leadoff: 25.63. Was like a turtle off the block yet surprised.

    50 Free: 25.62 Goal was to top prior performance. Breathed twice on way back.

    Mixed 45+ 200 free, anchor swimmer: 25.91, did standard relay type of start but nearly hit the bottom lol. Ain't doing that again.

    Sunday (feeling a little better)
    100 Free: 27.59 (31.32) 58.91 very bad #2 turn, on deep side, breathed every right. I can quickly improve my 100 some

    Mens 35+ 200 IM relay anchor: 24.66 breathed 0 out and 2 back, had to catch-up, which fired me up.

    Mixed 35+ 200 free relay: 24.79 breathed 1 out and 1 back turned crooked. I noticed feet ahead in left lane and motivated me to catch, was so close. Wasn't really enthusiastic a first as I was ready to go home, but the motivation hit after the turn.


    This is from my phone, hope it posts ok

    Updated February 24th, 2015 at 03:49 PM by __steve__

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  13. 2|14|15 weights and SCM

    by , February 15th, 2015 at 02:42 PM (Blog)
    weights:
    shoulders
    hamstrings
    calves (calfs?)

    SCM:
    swam about 1000 of drills and did some glides. glides are a little better these days

    registered for SCY meet, don't expect any PB's but entered 50fr and 100 fr, and whatever relay postitions will be vacant
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  14. 2|12|15 LCM

    by , February 12th, 2015 at 02:55 PM (Blog)
    800 warmup of drills using fins

    10 x 25.6 fr on 1:00 with fins

    30 x 12.8 fr on 0:20 with fins

    20 x 12.8 fr on 0:30 with fins

    10 x 25.6 fr on 1:00 dive from side



    weights

    deadlifts on smith rack
    34 reps of 135
    10 reps of 185
    2 reps of 235

    stiff leg bends
    30 reps with bar

    Updated February 12th, 2015 at 09:21 PM by __steve__

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  15. SCM in jacuzzi

    by , February 11th, 2015 at 09:32 AM (Blog)
    decided to score a swim at the convenient 25m pool with no markings. Does have flags though.


    2 x 500 backstroke with fins on 8:00

    30 x 25 on perhaps 0:40 as ~ 10m easy fr sprint (2 strokes) / 15m easy drill
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  16. 2|9|15 weights log entry

    by , February 10th, 2015 at 11:59 AM (Blog)
    Been preoccupied with higher priority life items since summer. Do not know where my swimming is at but I may still attend a meet next weekend.


    15 min of weights:

    dead-lifts (smith machine)
    • 32 with 135
    • 10 with 185
    • 1 with 235

    core exercise: in push-up position with feet on rowing machine chair, curl knees to chest then extend (ouch x 10)
    • 3 x 10

    dips
    • 1 x 29 BW.

    Updated February 10th, 2015 at 01:53 PM by __steve__

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  17. 2|6|15 LCM & 2|8|15 SCM

    by , February 8th, 2015 at 08:19 AM (Blog)
    .
    LCM

    WARMUP
    1100 drill and back with fins

    SET1
    3 x 100 on 3:00 free with fins as 50 fast / 50 easy (fast's: 29's)

    SET2
    8 x 50 on 1:00 free with fins as 19 m fast / 31 m easy



    Weights
    6 x DB pullovers + tricep extensions + DB lateral raises (superset - no rest)
    1 x 5 x 165lb Deadlifts

    SCM
    2 x 50 on 2:00 with fins broken as 25 headup free with fly kick / 25 fly (35's)

    2 x 50 on 2:00 flutter kick no fins (legs are gone)

    20 x 25 free with fins on 0:30, burst out then easy

    • focus on streamlined breakout and (the all important first) 2 fast strokes

    Updated February 8th, 2015 at 05:26 PM by __steve__

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  18. 2|3|15 drylands

    by , February 4th, 2015 at 10:50 AM (Blog)
    weights

    5 x (10 rep BW dips + 10 rep BW pullups) supersetted, resting about 1:45
    • feet touched floor at very bottom of pullup movement giving me a break

    3 sets of 10 rep chest press machine

    1 set of 18 rep single DB pullover (50 lb)

    5 minute of yoga-like stretching

    5 x 5 sec of mayurasana on 1:00


    Workout was no more than 50 minutes and I weighed in at 173.5 lbs. Surprising, is that I weighed out at 172.5 lbs (on same scale) and I didn't break a sweat, go pee or anything. Where did the pound of weight go? All I can think of is CO2 and water vapor loss through respiration.

    Right inner forearm muscle has been bugging me for over a month and these pullups did it in. Been doing light therapeutic exercises for the area up until this workout, and it is not improving. Might be time for a cortisone shot in there.
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  19. 2|2|15 LCM

    by , February 2nd, 2015 at 05:12 PM (Blog)
    WARMUP: 256 free in 12.8m area, used fins and snorkel
    DRILL: 1200 of various including back
    SET: 4 x 50 free on 3:00, with fins (0:29's)
    WARMDOWN: 200

    Tired from yesterday's drylands and fly
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  20. 2|1|15 SCM and drylands

    by , February 1st, 2015 at 02:55 PM (Blog)
    SCM (pool without markings)

    WARMUP
    100 Head-up freestyle with fly kick with fins and snorkel

    KICK
    40 x 25 flutter kick on 0:40

    SET
    10 x 25 fly on 1:00 with fins (17 - 19's)



    Run:
    11 x 100m on 0:50 (20's)

    Weights:
    Chest presses and rows, both on machines
    DB snatches (35's) + deadlift (160) superset, 25 reps - 10 reps respectively


    Updated February 1st, 2015 at 10:03 PM by __steve__

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