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  1. 12|19|14 LCM

    by , December 19th, 2014 at 04:40 PM (Blog)
    WARMUP
    150 drill with fins
    100 back with fins
    50 fly with fins
    400 drill with fins

    DRILL
    2 x 50 one arm free, fast, on 2:00 with fins
    • right arm 0:32
    • left arm 0:32

    200 drill with fins

    KICK
    3 x 100 flutter kick on 2:30
    • 1:54
    • 2:25
    • 3:00
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  2. 12|17|14 LCM

    by , December 17th, 2014 at 05:23 PM (Blog)
    Did weights yesterday

    Today:
    1000 of warmup strictly consisting of drills

    12 x 50 fr on 1:00 with fins and snorkel, as 20M AFAP / 30M drill
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  3. 12|15|14 LCM

    by , December 15th, 2014 at 03:04 PM (Blog)
    (wore a sleeveless wetsuit)

    WARMUP
    1000 of drills/back/kick

    SET
    4 x 100 fr on 2:00 as 50 fast / 50 easy with fins and snorkel
    • 28, 28, 28, 29

    KICK
    2 x 100 FK on 4:00 with snorkel
    • 2:10, 2:03
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  4. 12|05|14 and 12|10|14 LCM

    by , December 10th, 2014 at 03:27 PM (Blog)
    12|05

    At about 1000M a child vomited in the pool and everyone was ordered out

    12|10

    1000 warm up of drills

    5 x 100 on 2:00 with fins and snorkel as 50 fast/50 easy
    • fasts: 30, 29, 29, 28, 32

    3 x 50 fliuter kick on 1:30

    5 x 50 flutter kick on 2:00

    100 br


    Concerned about a nagging ailment. About three months ago I injured my right frontal thigh at work doing a simple activity (hopping off a maintenance stand). It immediately twinged a little, not bad, but hasn't recovered yet - probably because I am too stubborn with my dry training, even doing just high rep / low weight quad exercises. This is on the same leg that has a bum knee from an adolescent injury never medically addressed, and furthermore is about 2 cm longer. Now that I'm old, I'm at a place where I need to force myself to make the correct choice either appointment wise, doing nothing, researching, or whatever.

    Updated December 10th, 2014 at 05:38 PM by __steve__

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  5. 12|4|14 LCM

    by , December 5th, 2014 at 09:35 AM (Blog)
    2000 warmup of drills, back, and kicking

    5 x 100 free on 2:00 as 50 easy/50 fast with hydra fins and snorkel
    • fasts: 30-30-30-30-30

    2 x 260 free in the 13m wide area of the pool

    Happy with 5 consecutive 0:30's (fins). On the 5th, LA accumulated and another would've been slower so I called it at five.

    Finding a long warmup is more important than I had thought. With the 2K warmup I did not have the gasping/wheezing experience I had on Monday, where I thought easing my way in with a moderate 0:33 effort would get things going properly. Goal is to find my ideal event warmup routine, I'll try a similar 1000 warmup next time.

    Had a 6 hour episode of chills, fever, and shivers last night. Felt better this morning but feel drained. Plan to take it easy several days.

    Updated December 5th, 2014 at 04:05 PM by __steve__

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  6. 12|1|14 LCM / drylands

    by , December 1st, 2014 at 06:57 PM (Blog)
    5 x 100 on 2:00 free as 50 fast / 50 easy with fins and snorkel
    • 33, 31, 29, 31, 31

    That's all

    Did not warm up properly. It had a negative effect as I couldn't catch my breath. I ran out of steam recovering on the 3rd effort. Trying to recover and breathe on the following "easys" through a restricted snorkel orifice just about made my ears pop.

    Drylands
    8 x 95 - 100m run on 0:40 (20 sec rest)

    Weights
    Back, legs (100 reps on leg press machine), abs (100 situps on slight incline situp bench), shoulders

    Updated December 2nd, 2014 at 04:00 PM by __steve__

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  7. 11|28|14 post-thanksgiving weight training

    by , November 28th, 2014 at 07:52 PM (Blog)
    Incline BP on guided squat rack using 14" wide grip
    • 7 x 5 reps of 135, 145, 155, 165, 175, 185, 195

    BP on guided squat rack using 14" wide grip
    • 3 x 4, 3, 2 reps of 215, 225, 235

    Single leg step-ups on to bench (supersetted with the BP exercises)
    • 7 x 5 reps

    Seated DB curls on inclined bench (supersetted with the BP exercises)
    • 5 x 10 reps of 10, 20, 25, 30, 30

    Calf raises using guided squat rack
    • 6 x 20, 10, 10, 5, 3, 3 of 135, 225, 315, 405, 455, 505

    Single arm upright rows supersetted with standing hyperextensions using bar
    • ​3 sets

    Updated November 28th, 2014 at 10:13 PM by __steve__

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  8. 11|26|14 LCM

    by , November 26th, 2014 at 03:09 PM (Blog)
    WARMUP
    300 fr easy with snorkel
    700 of easy drills/bk with fins and snorkel

    SET
    10 x 100 fr (with fins and snorkel) on 2:00 as 50 fast / 50 easy
    • fasts were 30's and 31's

    KICK
    6 x 50 flutter kick on 2:00 with snorkel

    DRILL
    300 of drills, br and bk

    2 x 250 fr with snorkel in 12.5M wide area
    • worked turn - glide to dolphin - streamlines

    300 super slow speed fr (like 1:00+)
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  9. 11|24|14 LCM

    by , November 24th, 2014 at 02:03 PM (Blog)
    1000 drill with fins

    4 x 100 as 50 fast / 50 easy fr on 2:00 with fins and snorkel
    fasts: 31 - 29 - 29 - 28

    3 x 50 as 25 fast / 25 easy fr on 2:00 with fins and snorkel

    100 flutter kick as 50 fast / 50 easy with snorkel

    50 fly with fins and snorkel

    275 in short area with fins and snorkel
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  10. 11|23|14 scm

    by , November 23rd, 2014 at 01:05 PM (Blog)
    1000 drills

    20 x 15.6M turn drill on 0:30
    • mild speed

    30 x 15.6M turn drill on 0:20
    • rhythm, timing

    20 x 15.6M turn drill on 0:30
    • most were UW turns


    With all the turns I've accomplished these recent months while wearing fins, I got this symptom where my legs are hesitant to flip over without fins (the quick dolphin kick in to the wall with fins was enough to push the legs over). So I started this UW turn drill which helps.

    Drylands: calves, lower back / legs (light), stretching

    Updated November 23rd, 2014 at 01:16 PM by __steve__

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  11. 11|20|14 LCM

    by , November 20th, 2014 at 09:31 PM (Blog)
    Drove to pool during my lunch break. On deck, carried work clothes / shoes with me because the locker room is filthy and untrustworthy. Dipped my toe in water with stuff in hand then slipped, fell, and ended up in pool holding all of my stuff ( work clothes / shoes soaking). Swam for 15 minutes

    3 x 100 fr on 3:00 with fins as 50 fast / 50 easy
    • 31 - 28 - 26 for fasts


    Drylands

    iso leg press, 5 sets working up to 3 x 310 each leg

    calf raises on guided squat rack standing on block 20 x 310

    leg curls

    knee raises

    back extensions

    stretching
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  12. 11|17|14 LCM

    by , November 17th, 2014 at 04:09 PM (Blog)
    3 x 100 on 4:00 with fins as 50 fr fast / 50 bk easy
    • fasts: 0:35 - 0:31 - 0:26

    2 x 250 fr with fins on 6:00 in 12.5M section
    • work turns / streamlines

    2 x 100 on 3:00 with fins as 50 dr fast / 50 bk easy

    500 flutter kick without fins, with snorkel and hands aft
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  13. 11|14|14 LCM

    by , November 14th, 2014 at 04:14 PM (Blog)
    WARMUP
    200 free with fins

    SET
    4 x 100 fr with FINS on 4:00 as 50 fast / 50 easy
    • fasts: 26.0 - 26.5 - 27.0 - 27.5

    WARMDOWN / DRILL
    300 drill with fins

    Even with a 50 warmdown for each and on 4:00 interval the lactate induced paralysis kicked in. The first one I held back, the second I went all out and was slower, and the final two each just felt horrible. Did some drylands after
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  14. 11|12|14 LCM

    by , November 12th, 2014 at 02:06 PM (Blog)
    WARMUP
    50 easy with fins (33)

    SET
    6 x 50 fr on 3:00 with fins fast, evens - breathe right / odds - breathe left every 4th
    • (29 28 29 28 28 27)

    WARMDOWN
    100 drill without fins

    Faster breathing to the left. Going to breathe more during the 50fr race, like 4 times.

    Updated November 12th, 2014 at 02:15 PM by __steve__

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  15. 11|10|14 LCM

    by , November 10th, 2014 at 03:02 PM (Blog)
    WARMUP
    7 x 100 fr with snorkel / fins in 12.5m section
    • work the turns

    DRILL
    200 with fins

    KICK
    50 flutter for time - 46 high (rt knee bugging me) / 50 easy

    DRILL
    200 with fins

    SET
    10 x 50 fr on 2:00 with fins
    • 29-31's


    Drylands
    Name unknown:
    Lay on bosu ball under middle back, grasp a 30lb DB in one hand (for bench press movement), and in other hand grasp two blue stretch cords double hung from structure above (for a shoulder row movement). Target upper torso / shoulder flexion in a fast, but controlled movement. Did 4 sets of 10. Seemed to work my rear, upper thighs as well as stabilizing muscles, but did not engage the lats and chest.

    Leg curls
    3 sets of 10

    Leg presses on machine where the feet stay stationary. Did progressive load, 4 sets of 10 with about 2/3 of the weight on the last set. Went real low on these concentrating on the hips then accelerated near peak leverage. Had to roll a 11lb ball on right quad between sets to keep it from aching (quite helpful)

    Calf raises
    2 sets of 15

    Stretching mixed with 10 x 5 - 7 seconds of mayurasana on 1:00

    Updated November 10th, 2014 at 10:11 PM by __steve__

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  16. 11|7|14 I am out of shape LCM

    by , November 7th, 2014 at 04:03 PM (Blog)
    WARMUP
    400 fr with snorkel at 12.5M section
    • work the turns


    OUTOFSHAPE 50's
    16 x 50 fr on 2:00 with fins
    • 29's for first half slowing to 31 near the lactate end
    • breathe every 4th


    WARMDOWN
    200 easy with snorkel

    SCM meet I may attend Dec 5 - 7. I am unfortunately not in the best of swimming shape. I am however at my best aerobic condition. My hypoxic condition also sucks but that can be fixed with two weeks of specific work. I will have to pretend to have speed.

    Updated November 7th, 2014 at 06:39 PM by __steve__

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  17. 11|6|14 LCM

    by , November 6th, 2014 at 09:23 PM (Blog)
    400 warmup/drill with fins

    50 flutter kick for time with snorkel
    • 46 flat (2 seconds off from where I was last winter/spring, but 1 second faster than last week)


    650 of drills with and without fins and snorkel

    Vertical kick
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  18. 11|4|14 SCM

    by , November 4th, 2014 at 05:32 PM (Blog)
    Sunday
    7:00 am reserves fit test, ran 1.5 miles in 10:54 a PB but have done a 10:40's in practice. Maxed out the pushups, situps, and waist measurment - scoring me a 98.3, but when I turn 50 in 17 months I am going for a 100 score. The air was cold and my allergies kicked in. My lungs screamed and when finished was left with aching teeth and a headache. That's because I went out too fast. I am still happy with what I did considering running less than 20 total miles entire year. This is proof USRPT helped my run despite that I structured it for a 400M run instead of a 2400M.

    Had to work after signing out for the weekend, so Sunday I worked 19 straight hours .

    Today
    In SCM pool without markings or lines
    3 x 50 on 1:00 free with fins
    • sighted every other stroke


    16 x 25 on 0:40 with fins
    • odds - head-up dolphin kick free / evens - fly
    • this got the aching lungs back in aqua format


    500 kick without fins
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  19. 10|27|14 LCM

    by , October 27th, 2014 at 04:59 PM (Blog)
    Finally swam in a real pool

    40 x 12.5 on 0:15 fr
    20 x 12.5 on 0:30 fr
    10 x 12.5 on 1:00 fr with fins
    • form first, AFAP second

    500 fr with fins
    50 flutter kick for time - 0:47 (yuk)
    200 kick with fins

    Really, this was the first swim workout I've done that resembled anything close to tough since like, June. Made me exhausted

    Updated October 27th, 2014 at 11:40 PM by __steve__

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  20. 10|26|14 drylands again

    by , October 26th, 2014 at 11:56 PM (Blog)
    23 x 67M fast run / 27M walk on 0:40

    Have to do my once a year reserves fitness test next weekend. This will be my last run before the test.

    It will consist of:

    1) waist measurment
    2) 1 minute of pushups
    3) 1 minute of crunches
    4) 1.5 mile run

    I will get max points for the first 3, but there's no way I can max the run - requires a high 9 minute! Though I should at least run a mid 10 minute which would score me a 98.X % on the test. Not bad for a short distance swimmer that's been running 2 miles a week for 3 months. Haven't done a trial to confirm this, so if I don't report back on that it would mean it was embarrasingly slower.
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