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750 back with short fins
750 of drills with short fins
3 x (3 x 25 free on 0:20 + 25 easy) on 3:00
0:13 - 0:14's on the firsts, 2 - 3 sec slower on the lasts ( as in 13-14-15 ... 14-15-17)
750 real slow with snorkel
10 x 15m fast, head-up dolphin kick free with fins and snorkel on 0:20
Updated August 29th, 2014 at 02:09 PM by __steve__
No time to swim. Have 7 weeks of vegetative growth to manicure in my back yard - it needs to be done by the holiday. Weather on the other hand is beautiful to be out in.
Did have time for drylands this evening:
DB bench press + pullups superset
-25lb DB's x 50 / 10 pullups
-50lb DB's x 15 / 10 pullups
-60lb DB's x 15 / 10 pullups (*no rest taken thoughout 6 sets)rest 2 min-70lb DB's x 16 / 10 pullups
3 sets of cable lat/ab crunchers (??lb) supersetted with DB lateral shoulder raises (10lb DB)
4 sets of hack squat sled (90lb x 20 reps) supersetted with bent over lateral raises with (7.5lb DB's x 15 reps)
3 sets concentration 30lb DB curls (x 12 reps) supersetted with leg curls (70-90-110 lbs x 10 reps)
50 reps on seated calf machine with 150lb + 10 reps of 190lb
Tricep pushdowns and tricep raises
12 x 10 sec sprint + 20 sec walk(3:2 = run:walk distance ratio)
(1:2 = work:rest ratio)
Interesting to note that a little over 1 year ago I could not do DB presses too well and they would aggravate my shoulders/chest, I think it was because I was also doing them inclined. I avoid incline pressing and am still increasing reps with the 70's and shoulders feel well (at the moment)
Hack squat is only whole leg exercise that does not hurt my back. Must use light weight for now on.
Shoulders require super light DB's on lateral raises because they're weak and my arms are real long
Updated August 27th, 2014 at 09:46 PM by __steve__
20 x 25 on 0:30 free
20 x 25 on 0:35 free
10 x 0:17 vertical kicking on 1:00
as 5 dolphin / 6 flutter x 3 each
10 x 25 fluter kick on 1:00
10 x 25 on 1:00 free, hypoxic
Went to local meet last Sunday to see friends, pick up tee-shirt, and swim a 100 free. (Scratched other event's due to my back injury). My back was still tight after warming up so I decided to do my 100 from in the water. Boy is that a slow way to start. I can do a push on prompt in shallow water pretty quick, but in deep water holding the wall in one hand seemed like forever, from when the horn to when I pushed. My turns were all nailed in, but I went out like it was a 50 and felt it by 75. Touched in 1:00.47, a PB for me. After that swim my back felt fine, but the following morning to now it is tight again. Anyhow, I will do more 100's in future for sure
Updated August 26th, 2014 at 06:55 PM by __steve__
SCY - forgot jammers and just wore my shorts
3 x:300 easy free with fins and snorkel
50 easy free with snorkel500 flutter kick with board and snorkel
500 worth of drills, easy swimming, and backstroke, with fins
Back is much better, but I know if I blast off a block I would be toast. Might attend the Sunday portion of the meet and do a 100 free
As soon as I pushed off the wall for warmup yesterday, I got the familiar jolt of paralyzing low back pain. I couldn't even move my arms for stroke and crawled out. Many awful words were then spoken as I stood up, hunched over in deserate need of a walker, but no one thankfully heard me. I am very uncomfortable now.
Worst part is I regestered for a SCY swim meet this weekend just 20 miles from my home. Moreover, up to this point I felt faster than I ever had.
Despite the loss, including T-Shirt, I take this as a sign that this meet just wasn't met to be for me to attened.
I did at least just had the best summer of my life going to Europe and Aruba.
8 x 50 on 1:30 one arm free drill
static arm backbilateral breathingodds right / evens left
8 x 50 on 1:10 one arm free drill with fins
static arm backbilateral breathingodds right / evens left
300 drill with fins and snorkel
5 x 50 flutter kick on 2:00
start with 10 fast vertical DK while holding board in airtransition to flutter kick from a dig
5 x 50 flutter kick on 2:00 with fins and snorkel
start with 10 power vertical DK while holding board in airtransition to flutter kick from a dig
2 x 25 backwards freestyle with
got foot cramp on first onetook about a minute for a 25
Airikok National Park
Natural Pool settling down
My kids and their cousins at Aruba market
Looking out Cathedral in Seville Spain
Updated August 18th, 2014 at 12:19 AM by __steve__
500 with snorkel
10 x 25 on 1:00 flutter kick with board and snorkel
12.5 aggressive DK - FK / 12.5 easy kick
5 x 50 on 2:00 free with fins and snorkel
flip at turn but stretch to bottom (12') and do upside down vertical DK, then push from bottom to transition to breakout0:50's
20 x 25 on 0:30 with fins
fast muscle memory stuff
Natural Pool, Aruba filling up with sea water
But inside the pool is crystal!
Boca Catalina, Aruba. I chased that fish for minutes trying to get it's awesome side view, but it kept swimming away. It eventually turned around and gave me the business.
Wind started to blow camera over so I ran out of pose to catch it
Updated August 16th, 2014 at 11:05 PM by __steve__
500 warmup with snorkel
7 x 50 free on 1:30
after flip turn, did some vertical DKing while rolling forward to belly on transition to breakoutused snorkel
7 x 50 free on 1:30
flip turned with head/arms deep, did upside-down vertical DK with hands at floor "T" at 8' end (kicking up) and transitioned to breakoutused snorkel
400 consisting of drills, strokes, bursts/easy, well rested (~0:30) by the 25's
used snorkel and short fins
Quite sore from my dryland routine these days. I'm at 168, last month I was 170, but I'm still 3-5 lbs stronger than what I have been. I account this to rest, recreation, and not making myself as stressed
Updated August 15th, 2014 at 03:54 PM by __steve__
500 swim with snorkel
500 flutter kick with snorkel and board
15 x 25 on 0:40 as 12.5 fast, flip mid-pool, and 12.5 recovery kick on back
8 starts from block, odds were relay style
300 drill with fins
100 flutter kick warmup
8 x 50 on 0:90 as 25 free - flip -VK - 25 free
200 fr with 2 - beat
6 x 50 drill on 1:00 (with short fins and snorkel) as 25 HUDKF / 25 easy
300 of drills, back, and breast
8 x 50 one arm free on 0:90
25 each armbreathe every one arm stroke to opposite side
300 drill with fins
7 x 50 on 1:30 free
1 - 3: 25 fast / 25 easy4 - 7: 12.5 easy / 12.5 fast + turn + 12.5 fast / 12.5 easy
10 x 25 on 0:30 free
aggressive push and breakout / easy to wall22 - 25'sshoulder little loose
12 x 25 flutter kick on 0:50
~10m AFAP / ~15m easy
Lay in sun for 5 min
500 warmup (with fins and snorkel) of various
10 x 25 flutter kick on 1:00, fast to easy each
5 x 15 seconds vertical kick on 1:00, each as:
1 DK + 6 FK's + 2 DK's + 6 FK's + 3 DK's + 6 FK's + 4 DK's + 6FK's + 5 DK's + 6 FK's2 were done with streamlined arms
300 of drills and kicking with fins and without fins
Vertical kicking has really had an impact on my kicking ability. Transitioning from dolphin to flutter that way (trying to keep head above) might minimize any dead propulsive kick spots at UW - B/O parts
Back from vacation and back to the pool. I must say I deeply miss the Aruba ocean with all its landscapes and creatures. Have hundreds and hundreds of great pics, but way too many to choose from.
500 with fins and snorkel, easy swimming with aggressive speed off walls into stroke
5 x 50 on 2:00 as 6-8 rapid vertical DK (arms streamline with snorkel) transition to a 50 FK, arms back, on belly (from deep, no push)
200 drill/back with fins
10 x 25 on 1:00 UW's with fins on back, belly and sides
Have most of July and some of Aug coastal swimming unaccounted for GTD
Found a SCM pool close by the hotel. I believe this would be my 4th time for July swimming in an actual pool, though I have been swimming just about daily this month. Form seems to be changing for the better too, from all the recreating type of swimming I've been doing.
450 WU as 50's on 1:00 of mostly free with little br and bk
9 x 50 on 1:00 drill with short fins
20 x 25 kick on 1:00, every 3rd was BrK or DK
10 x 0:15 vertical kick on 1:00 (flutter or dolphin)
10 x 25 on 1:00 as 12.5 AFAP / 12.5 easy
10 x 25 on 0:30 as 12.5 AFAP / 12.5 easy
Below is Conchi (Natural Pool) where the waves crash into the rocks every 10 minutes or so, leaving a cool place to snorkel in (finis works fine for this). It's about 15 - 20 feet deep so you can dive in high up from some of the rocks. My shock/waterproof camera's seal broke when I dove in though, so I'm not sure if I can use it again.
20 minutes, then lightning
12 x 50 on 1:30 as:25 easy free / 25 fast free (38's to 42's)
25 easy br / 25 fast free (42's to 47's)
25 easy bk / 25 fast free (45's to 46's)
out for weather
First time in a pool for about 10 days, enjoyed the brief time I had in there. Lifted weights this morning. Repacking bags for vaction on the 22nd.
start on beach and sprint out to buoys, float, sprint back to beach, lay in sand 30 min, repeat 3 x
I miss chlorine
3 swims, one long swim with fins and two brief swims without:1) 40 min (w/fins) doing 1 min high effort bursts of free and dolphin/flutter kicking on back. Back and breast recovery swimming between
2) and 3) fly and free between laying around on beach
Legs are fried from alll the finned kicking and the bicycle has become quite painful.
Water here isn't too clear. I like it clear without any surprises. Next week is vacation in Aruba where the water is clear, so I plan to taper it down here some.
Updated July 15th, 2014 at 01:32 AM by __steve__
About 40 KM on mountain bike
1 mile jog
2 separate brief OW swims
the first about 400 and the second was about 1km with fins (included sprints with floating/kicking on back for rest)included strokes for each
Watching game in room now. Plan to do yoga at halftime
The pic is from Wednesday, unfortunately all the trees were bulldozed (probably for development) down by this morning
30km out and back ride through nice scenery and terrain.
Destination: El Puerto de Santa Maria, for a swim. Chose this place from google maps because the inlet is smaller than the width making smoother and warmer water. My calculations were spot on as it turned out to be a nice swim. Water was about 75⁰F, there were plenty of landmarks on the horizons to help me one-eye-breathe navigate.
The ride was the best part taking me through a variety of stuff while culture bouncing off the coastline.
All were selfee's and shots from bike taken from waterproof fujifilm XP with mini tripod.
Was a 4 hour trip. The only energy source or fluid I had was a beer at the beech, thus I bonked on way back in the headwind. I did drink like a camel prior so I didn't dry out.
Updated July 12th, 2014 at 02:58 AM by __steve__
Rode bike to pool
600 WU as:
22 x 25 fr on 0:30
4 x 50 fr on 2:00
5 x 50 fr on 3:00 as 25 AFAP / 25 easy
5 x 25 fr on 1:00 as 12.5 burst and AFAP 3-4 strokes / easy glide free to wall
4 x 25 flutter kick with board on 2:00 AFAP
if I'm not mistaken - the first one was like solid sub-17 (could be mistaken though), the rest got slower to 0:22 on the last.
1 x 25 dolphin kick on back, hands at thighs
front thighs suffered a crampin-burn
Rode to beach for a quick ocean swim out and back - not much. Did breaststroke most of the way back.
Updated July 9th, 2014 at 10:00 AM by __steve__