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  1. 10|24|14 SCM

    by , October 24th, 2014 at 08:33 PM (Blog)
    10|23|13 - drylands

    15 x 100m run on 0:40 (20 - 21's)

    40 min of stretching / yoga

    40 min weights

    10|24|14 - SCM in pool without marks, lines, etc - eyes at surface whenever on belly
    10 x 50 on 1:00 kick with fins

    • on belly with board - odds / on back - evens

    20 x 25 kick on 0:40 with fins

    20 x 25 on 0:40
    • fly - odds / head-up dolphin kick free - evens
  2. 10|21|14 SCM

    by , October 23rd, 2014 at 03:32 PM (Blog)
    60 x 15m turn drill on 0:20

    15 x 25 on 0:40 fr with fins, form on UWDK-flutter kick / breakout / first 4 strokes, easy the rest of the way
  3. 10|15|14 SCM and drylands

    by , October 16th, 2014 at 05:32 PM (Blog)
    Dry warmup


    20 x 25 fr on 0:30 with fins
    • focus form on SDK to flutter transition, breakout and 4 strokes / remainder easy

    15 x 25 fr on 0:40 with fins
    • sprint form on SDK to flutter transition, breakout and 4 strokes / remainder easy


    20 box jumps @ 0:20 up on to a 37" surface
  4. 10|12|14 SCM

    by , October 12th, 2014 at 03:31 PM (Blog)
    Chest, back, shoulders, calves, hip flexors, abs, and lower back / glutes.

    SCM (In markerless pool, so had to keep eyes above surface to navigate about)

    1000 flutter kick with board, snorkel, and fins

    10 x 25 flutter kick on 1:00, without the fins

    24 x 25 on 0:40 flutter kick on back with fins (about 13m was using UWDK)

    650 side kick with fins, both hands at thighs
    • tilted just over 60, just enough to breathe continuously with one goggle out
    • was a challenge to maintain while keeping feet at surface
  5. 10|9|14 SCM

    SCM (in the pool without lines or marks - LOL)
    20 minutes of dryland warming up
    11 minutes in pool today
    16 x 25 on 0:40 head-up dolphin kick freestyle, used snorkel and fins
    • 16-18's

    Following 7 sets done without resting (excluding time walking and racking/grabbing the weights):
    DB BP with 45's - 20 reps
    10 pullups
    DB BP with 50's - 10 reps
    10 pullups
    DB BP with 55's - 10 reps
    10 pullups
    DB BP with 60's - 10 reps

    4 sets of abdominal cable exercise

    4 sets of calf raises on sled

    Have been performing dryland stuff almost daily, just haven't had the time to swim nearly as much or input blog my activities - but I have been running.

    The running I've been doing is in USRP style, and I'm 100% confident this method works in this application (on a 1.5 mi for time). But I wouldn't rely on it targetting a 50 free. It might help me maintain some speed by doing them once or twice a week, even if in very small amounts (been swimming less than 1 - 2 miles a week - my goodness). My swimming now just consists of kicking, bursts and drills.

    Body has multiple minor tears and strains from recent over heavy lifting so I've been going light until the pains have subsided.

    Back injury is a good day/bad day thing, but gradually improving thankfully.
  6. 10|6|14 SCM

    15 minues lower back stretching/yoga type activities

    1000 flutter kick with fins, board, and snorkel
    4 x 50 flutter kick with board and snorkel on 0:90
    4 x 50 kick on back with fins
    4 x 50 kick on side, one arm back, breathing while keeping face tight against outstretched arm's shoulder, with fins
    4 x 50 kick, both hands at thighs, rotate alternatively each way to breathe, with fins
    50 free going feet first (backwards) with snorkel
    • attempted (only) a backwards flip turn
  7. 10|3|14 SCM & 10|5|14 SCM

    1000 flutter kick with board and fins

    20 x 25 flutter kick on 0:50

    30 x 25 free with fins on 0:40
    • 15m burst / 10 easy
  8. 9|18|14 SCY

    by , September 18th, 2014 at 05:07 PM (Blog)
    10 x 50 on 0:50

    10 x 50 flutter kick (board and snorkel), rest 0:20 for each
    • time was 12:36, about 58's for each

    20 x 25 on 0:45 one arm drill with a bilateral breathing pattern, static hand at thigh

    The drill highlighted balance, position, and breathing areas that need tweaking, as well as flexibility and joint limitations. It also forces good powerfull stroke and kick. This is an excellent corrective and developmental drill for me to do.
  9. 9|17|14 insomnia SCY

    by , September 17th, 2014 at 09:11 PM (Blog)
    Didn't sleep well so I did an easy 5 am swim

  10. 9|16|14 SCY - 45 min

    by , September 16th, 2014 at 07:10 PM (Blog)
    6 x 25 fr on 0:40
    • 16's

    29 x 13.5 yds of fr on 0:30, missed 3 of 32
    • 6's were the goal but most were 7's
    • still slower than 50 RP

    12 x 13.5 yds form fr on 0:30
    • 7-8's

    20 x 13.5 yds of FK on 0:30
    • 8's
  11. 9|13|14 drylands

    by , September 14th, 2014 at 09:53 PM (Blog)
    Step-ups to 15" platform with dumbells

    • 6 sets working up to 70lb DB's

    Shoulder raises with DB's

    Leg extensions/leg curls/calf raises

    USRP run

    14 x 100m on 0:40 (5.3 min/mi pace with 0:20 rest)

    • skipped #5 and #11

    For running the USRPT thus far has worked with minimal running for me. Like with just < 2 miles a week I have been able accomplish a 1.5 mile run test faster than a few years back when I was running much more.

    Won't be swimming much for a while till my ears heal. Also changing the clutch on my car, which is tying up much of my spare time
  12. 9|11|14 SCY

    by , September 11th, 2014 at 05:18 PM (Blog)
    20 x 50 kick with fins
    • belly / back kick every other 50
    • dolphin / flutter every other 25
    • arms streamlined / hands at thighs every other 500

    200 drill with fins

    2 x (3 x 50 on 1:00) on 4:00
    • 1st 25 at 100 pace / 2nd 25 easy

    16 x 13.5 yds free on 0:30
    • 50 pace goal, most were 7's, but a few were high 6's (25 sec 50 pace)

    Ran 1.5 miles yesterday - 10:45

    stretching, handstands, etc

    Updated September 11th, 2014 at 09:40 PM by __steve__

  13. 9|9|14 longest break from Swimming

    by , September 9th, 2014 at 09:05 PM (Blog)
    Just completed the longest break from Swimming as a Masters Swimmer (since 2010) - 6 days off.


    500 free warmup with snorkel

    200 of drills

    4 x (3 x 25 on 0:30) on 3:00
    • couldn't accurately see time on the 2nd and 3rd's but the 1st's were 13-14's, guessing the others were 15's and less, except on last of last one, where I had nothing

    200 warmdown with free

    This small set was much more uncomfortable (pain and lack of air) than when I did the set on 0:20. Probably not due to the lack of training for the week, but the actual pace on efforts 2 and 3, being more recovered and all.

    Weights today
    Weights on 9/8
    Stretches and an easy 1.5 mile run (11:58) on 9/7
    Weights on 9/6

    Updated September 9th, 2014 at 10:17 PM by __steve__

  14. 9|4|14 drylands

    by , September 4th, 2014 at 09:58 PM (Blog)
    40 each box jumps @ 0:15 on to 37" surface (10 minutes)

    1/2 mile jog, most of it done with arms extended and stretched forward
    • uses torso muscles intensively that I can't otherwise engage, so it must be good

    worked back and rear shoulders

    Driving to Clemson with daughter tomorrow for a tour - 4 hours each way. A reserve weekend follows so I may have several days break from my already spotty swimming routine.
  15. 9|3|14 SCY

    by , September 3rd, 2014 at 04:33 PM (Blog)
    10 minutes warmup
    • 600 free with snorkel + 50 drill

    6x (3 x 25 on 0:20 + 25 easy) on 3:00
    • 15 to 17's
    • 16 15 16 was best
    • didn't make the 6th one
    • these times suck, want to go 15's straight on at least 5 x (3 x 25 + 25 ez) on 3:00

    40 sec VK with fins

    8 x 25 on 0:40 HUDKF with fins and snorkel
    • 14's

    Weights and running yesterday

    Some weights and stretching today

    Pool I swam in just over a month ago in Aruba. It had unusual bottom geometries having two distinct areas of sharp angled depth changes (the pic illustrates this). If you have deep UW's you will definately need to look out as you could actually run into it. The lanelines also had tiny floats:

    deeply miss the island, still

    Updated September 3rd, 2014 at 10:04 PM by __steve__

  16. 9|1|14 LCM and weights yesterday

    by , September 1st, 2014 at 05:10 PM (Blog)
    10 x 50 fr with snorkel on 1:00
    • [form]

    10 x 50 on 1:30, odds / evens = bk / br
    • high 50's / low 60's

    10 x 100 flutter kick with board and snorkel, 50 fast / 50 easy, on 3:00
    • try to keep fast ones under 1:00 (0:49, 0:50 ... 1:00, 1:03)
    • legs became tight, clumsy and uncontrollable.

    Fins-funs - 400 kick and drill with my fins
    • got out after first 50m to pee, but while getting back in, I slipped in pool totally upright, yet my right leg remained on deck during process. No injury, but a lifeguard witnessed it

    Saw a coach from the local USMS team (PALM) there, I said "hello" to him and waived.
  17. 8|30|14 swim and weights

    Went to beach with daughter. Swam various (fr, fl, bk, kicks, drills) for about 40 minutes with brief resting, wearing short fins and board shorts. Water was super hot until I approached waterway currents, then I had to go back. Interesting how the Caribbean ocean is 5 - 10 degrees cooler than the south Carolina Atlantic (here) coastal waters (at late summer).

    Two minor jelly fish zaps.

    got out and tossed Frisbee

    We were hungry so we went to wholefoods on way home. That particular location seemed to go down hill suddenly. There were flies swarming around the pizza which looked like it was sitting out for 72 hours. Flies inside the sushi display and fresh sandwich area. We ended up just getting processed stuff.

    Just had 35 minutes:

    DB bench presses with 2 - 3 min rest
    6 reps with 50's
    6 reps with 60's
    6 reps with 70's
    8.5 reps with 80's

    2 sets on chest machine

    DB steps-ups on to bench
    5 reps each leg with 45's
    5 reps each leg with 55's
    5 reps each leg with 65's

    on leg press sled with 270 loaded, did 5 sets of 4 reps each foot at a time

    35 minutes well spent

    Updated August 31st, 2014 at 03:31 PM by __steve__

  18. 8|28|14 SCY

    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__

  19. 8|27|14 drylands

    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. 8|26|14 SCY

    20 x 25 on 0:30 free

    20 x 25 on 0:35 free

    200 drills

    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__

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