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  1. Sep 30 to Oct 3

    Sep 30
    SCM
    500 fr with snorkel warmup fr
    6 x 50 on 2:00, as f/s per 25 done in order of fr, br, fl (fins)
    700 flutter kick with fins

    Drylands
    6 x 400 run on 3:00 at target 1:45 2.4k pace (1:37, 1:40, 1:42, 1:44, 1:46, 1:46)
    weights - legs


    Oct 1
    SCM
    700 fr warmup with snorkel
    3 x 50 br on 1:30 (57, 53, 47)
    4 x 10m bursts
    5 x 25fr on 0:30 with fins, breathe once each



    Oct 2
    Drylands
    treadmill
    8 mph 3% incline for 5:00
    5 x 0:30 rest / 0:30 run (8 mph 3%)
    3 x 0:30 rest / 1:00 run (8 mph 3%)
    1 x 0:30 rest / 1:00 run (8.1 mph 3%)
    1 x 0:30 rest / 1:00 run (8.2 mph 3%)
    1 x 0:30 rest / 1:00 run (8.3 mph 3%)

    Pushups, pullups and shoulder exercises



    Oct 3
    SCM
    500 fr with snorkel warmup, then went home to pay bills

    drylands
    treadmill 5:30 8 mph 3.75% incline
    3 sets of light squats on smith machine, used wide (kungfu) stance

    Updated October 4th, 2016 at 12:23 PM by __steve__

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  2. 9|27|16 SCM

    by , September 27th, 2016 at 10:43 PM (Blog)
    Easy free and kicking, nice day outside
    250 fr warmup
    5 x 50 fr on 1:00 (38, 38, 40, 41, 41)
    500 drill with fins
    20 x 25 flutter kick on 0:40 (about 10 sec rest near the end)

    drylands during lunch break
    Treadmill at 3% grade
    6 min at 8 mph
    rest 5 min
    1 min at 7 mph
    1 min at 8 mph
    1 min at 6 mph
    1 min at 8 mph
    1 min at 6 mph
    1 min at 8 mph
    0:12 at 6 mph

    Stretched for 15 min

    Treadmill felt tough for some reason. Placed H2O bottle on belt and it rolled off the back, even though the % incline showed 0. Apparently it's stuck at an incline, but I needed to know where. Measured 84" run for a 2.5" rise = 3% grade

    Updated September 28th, 2016 at 11:07 AM by __steve__

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  3. 9|23|16 and 9|24|16 and 9|25|16

    by , September 25th, 2016 at 03:55 PM (Blog)
    9|23|16 LCM
    100 bk with fins warmup
    200 drill with fins
    4 x 50 fr on 3:00 (35, 35, 32, 32)
    100 easy fr
    50 fr breathe every 2 strokes (34)
    50 br
    3 x 30 on 1:00 as 15 fr bursts / 15 easy br

    9|24|16 SCM
    500 warmup with snorkel 7:58
    20 x 25 flutter kick on 0:45
    4 x 50 fl/bk's with fins on 1:00
    8 x 25 lungbuster fr's (take 1 breath ea) with fins on 0:30 (PB)
    Several UWDK bursts

    9|25|16 Drylands
    Weights:
    (superset) 1x DBBP (#70) + dips + pushups + pullups (rest 1 sec at bottom of rep)
    • 19 (3/4) reps, 6 reps, 5 reps, 14 reps (+10 negative reps)

    1x 12 DB shoulder exercise that includes 2.5 different moments per rep

    Warm up on bike for one min
    Treadmill 9 MPH for 6:30

    1 x 10 Single leg pushdowns on dip/pullup assist platform set to #100

    1 x 15 Neck raises using glute machine set to #40

    10 reps of hip exercise that's hard to explain with words or title that doesn't exist

    1 x 10 of LE's and LC's

    75 crunches


    Happy with managing 8 lungbusters yesterday, but I think next attempt I will ask someone to watch me for safety. Breathing quite desperately on last few rests, even though breathing urge pain was there during the swim, I was paranoid I could be slightly hyperventilated.

    Next treadmill goal will be 7:00 of 9 MPH, perhaps on Tuesday. These runs hurt from the first 15 seconds of running lol. More a test of will, can't imaging hurting as such while swimming

    Updated September 25th, 2016 at 10:51 PM by __steve__

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  4. 9|22|16 SCM

    by , September 23rd, 2016 at 12:33 AM (Blog)
    16 x 50 free on 1:15 with snorkel, evens with fins, build to 33 - 34
    200 ez fr with fins
    2 x 50 fr ez sprint on 2:00
    2 x 25 br on 1:00

    drylands:
    ran on treadmill @ 9 MPH for 6 minutes, felt sick to stomach then took a 2 minute nap. Then Felt better

    Once this fitness test is over (Nov), and hopefully my run was at least 10.5 min, I plan to never train for a run again. I'm just going for it now because I aged up to the 50 - 59 category, and why not strive for excellence? I also have reasons more dear to me, and whether achieving goal makes a difference afterwards or not, at least I pursued this. Window of opportunity is here and I'm on it, even though it may be detracting my swimming.

    Preparation method requires to remain uninjured and avoid running > 4x /wk. Like using the treadmill because it keeps form in check. Plan is to be able to sustain 9 mph (6:40 pace) for 10 min. and at that level, run as little as possible, yet still be able to go 9 mph for 10 min anytime (which will have to be in 4 weeks). Raceday goal will require an average 7:00 pace, the 6:40 will make up for the mill vs road conversion differential, plus the added legspeed will give me the mental confidence to increase tempo when needed during test.

    Updated September 23rd, 2016 at 12:56 PM by __steve__

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  5. 9|21|16 LCM

    by , September 21st, 2016 at 05:27 PM (Blog)
    500 fr warmup with snorkel 8:30
    2 x 50 flutter kick on 2:00
    2 x 50 flutter kick on 2:30
    50 fl / 50 easy with fins
    100 fr with MF (fast / easy)
    50 br / 50 bk

    Drylands yesterday - mostly stretching, worked hips and some torso stuff.

    Then I discovered an entire different wing to the gym on base that is open after hours with nobody around. Appears to be where the crossfit type people hang out. Tossed a 45lb ball for about 3 minutes as a shotputting-like toss with right arm, pick it up, then left, etc. By end of 3 minutes the ball would just roll off my extended arm as I was tired. Also ran a couple circles while holding that ball (appears to work just about everything I can think of- lol). I noticed some wood boxes that (I believe) are used for jerks and started experimenting with high jumping to the top, the last jump was 44.25" and was quite easy. I filmed it with my iphone se in slow-mo and noticed I didn't really jump too high, just managed to get my feet up there.

    Updated September 21st, 2016 at 06:59 PM by __steve__

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  6. 6|1916 work and drylands

    by , September 20th, 2016 at 01:29 AM (Blog)
    Work sucks, Today's problem, the valve that controls pressure in cabin needed to be changed. So I set forth, but the first bolt I tried to remove was overtightened and stuck, so I proceeded to remove a different part to obtain better access to the stuck bolt, but the screws to that were stripped. I tried this, and that, and then concentrated back on the first stuck bolt realizing our tools were also junk. Tried to use the next size down to remove stuck bolt but dropped the socket and I heard it clank against surfaces for awhile as it became far lost. LOST TOOL - great, better find that, Removed portion of floor of aircraft to find socket discovering it was further down underneath a quick access panel - so I removed the floor panel for nothing. Typical day at work lately, used to have it easy, but we do get these busy spells that we're in now, that seem to come straight from hell and last for about a month.

    Nonetheless, been busy and haven't been doing much except for the weights and treadmill after work at 24 hour base gym:

    9mph for 5:18
    1- sets on every part
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  7. 9|18|16 SCM

    by , September 19th, 2016 at 12:54 AM (Blog)
    250 with MF
    200 as 25 flutter / 25 frog 4:20
    6 x 25 fr with fins on 0:30 - breathe 1x ea 25 (better)
    3 x 50 on 1:30 as 18 UWDK / 32 br
    4 x 25 AFAP with fins

    Shoulder hoiding up. Feeling little better as noticed with lungbusters. Busy at work so no time for a Sunday dryland lunch
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  8. 9|17|16 SCM

    by , September 18th, 2016 at 12:50 AM (Blog)
    500 easy
    2 x 100 on 3:00 with MF as fr-fl-fr-fl per 100
    5.5 x 25 fr on 0:30 with fins and one breath per
    10 x 25 flutter kick on 0:45

    Did a bunch of straight leg deadlifts thursday, hamstrings quite sore.

    Ran 1.61 miles yesterday.

    Last weekend during reserves we had a dodge-ball game after work. During the game I moved too quick once and my left shoulder joint went into a wrong position (this is the shoulder that used to dislocate years ago). Nevertheless, left shoulder feels a little cruddy and loose.

    Swimming performance isn't where it should, could barely muster 5 lung buster 25's on 0:30
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  9. 9|13|16 SCM

    by , September 13th, 2016 at 09:43 PM (Blog)
    500 ez fr with MF

    4X:
    2 x 25 flutter kick on 0:30
    2 x 17m UWDK on 1:00

    VK for 20 seconds
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  10. 9|12|16 SCM

    by , September 12th, 2016 at 08:50 PM (Blog)
    500 fr warmup 8:00
    100 easy with MF
    10 x 25 fl on 1:00 with MF
    7 x 25 fr on 0:30 with fins, breathe 1x (eeek)
    8 x 25 fr on 0:45 with fins, breathe 1x
    10 x 25 flutter kick on 0:45


    Yesterday, did drylands

    • weights
    • running (4 x 400 on 5:00 - 1:35, 1:38, 1:40, 1:42)
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  11. 9|9|16

    by , September 9th, 2016 at 09:04 PM (Blog)
    9|8|16
    SCM yesterday afternoon:
    500 warmup with snorkel 7:44
    300 fl/fr drills with fins
    10 x 50 on 2:00 with fins ans fr fast/ez

    drylands:
    lower back, hips, upper rear thighs

    2 am SCY swim in pool completely void of any lighting, except for a half-moon, star-lit clear sky, and a few passing aircraft. Just over 2k yards at extremely slow pace. Very relaxing, HR stayed below 110 bpm, concentrated on body position and form


    9|9|16
    run:
    5 x 400m on 10:00
    tried to hold solid 1:40's but kept shooting 10 - 5 seconds too fast.

    Not a runner and I don't care for it, but I plan to take my annual fitness evaluation in November. If I run 1.5 miles in under 10:30 (as well as easy max points in pushups/situps/waist) I will achieve 100 points. For a 10:30 I need to hold 1:45 400's and I'm trying to develop a solid 1:40 pace, but it appears I have just 1 speed (1:33), which is way too fast for me to hold for over a mile.
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  12. 9|7|16 SCM

    by , September 7th, 2016 at 06:46 PM (Blog)
    Outside pool, gorgeous day! Water cooled off some - about 82F - perfect for me

    SCM
    500 warmup with snorkel in 7:40

    100 drills with fins

    8 x 25 on 0:40 head-up dolphin kick free with snorkel and fins

    8 x 25 on 0:50 flutter kick (odds) / frog kick (evens)

    13 x 25 on 1:00 as 12.5 UWDK / 12.5 br + turn

    7 x 50 on 2:00 as 25 fast / 25 ez with fins
    • fasts: fr (odds) fl (evens)

    6 x 25 on 0:30 fr, fast with fins
    • 1 breath per 25



    The last 6 x 25 breathe once on 0:30 set became highly uncomfortable

    Drylands:

    0.58 mile run in 4:02

    Weights - 1 set each of chest, lats, shoulders, and crunches; 2 of legs

    0.58 mile easy jog

    Updated September 7th, 2016 at 09:48 PM by __steve__

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  13. 9|6|16 25.8 yd pool

    by , September 6th, 2016 at 04:25 PM (Blog)
    516 yds fr with snorkel warmup in 7:30

    7 x 51.6 from block on 2:00
    • did 25.8 br / 25.8 fr
    • 37, 36, 36, 36, 35, 35, 38

    8 x 25.8 on 1:00 with fins
    • did 25.8 bk from a start, fast / 25.8 fr, AFAP
    • 14's / 11's

    6 x 25.8 on 2:00 UWDK
    • 15 - 16


    Quite exhausted from yesterday's yardwork. Had to buy a gas chainsaw as my electric one was not up to size for the work. Also cleaned up yard and caught a few moles.

    Back a little stiff today, couldn't push AFAP's except the swim portion of free

    Did drylands on Sunday.

    Looking forward to SCM this winter

    Updated September 6th, 2016 at 05:28 PM by __steve__

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  14. 9|3|16 SCM

    by , September 3rd, 2016 at 09:31 PM (Blog)
    Couldn't swim yesterday due to the storm. But I went for a night bike ride and swam for about 1500 scy in the neighborhood pool I never used

    Today was SCM:
    100 easy drills

    500 easy fr with snorkel

    200 drills

    4 x 150 as (25 fl with fins, then on 0:30 25 fr with fins, 100 easy no fins) on 4:00
    • 25s were fast
    • the easys were either br, kick, or drills

    8 x 25 flutter kick on 0:50 - 22-24's

    6 x 25 frog kick on 0:60 - 30-31's

    2 x 25 UWDK
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  15. 8|31|16 25.9 yd pool

    259 fr warmup @ 3:36 259 pace
    311 kick with MF
    3 x 51.8 with MF fast on 2:00 as 25.9 fl / 25.9 fr
    12 x 25.9 on 1:00 - o=br / e=bk (with start)
    9 min of short axis turn practicing - about 18 turns

    My short axis turns are horrible. This is good news because logic dictates my br and fl have room to improve just from working on this
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  16. 8|30|16 SCM

    Yesterday:
    Swam about 1200 SCM (did some all-out MF free sprints, and some slow free)
    ran 0.56 miles
    lifted weights
    ran again, 0.56 miles

    Today - SCM:
    9 x (100 flutter kick - odd / 150 MF kick - even) on 3:00
    300 more kicking
    200 drills

    Plan to stretch later, sore and need recovery

    Updated August 31st, 2016 at 04:14 PM by __steve__

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  17. 8|28|16 SCY Growler

    50 fr 25.71
    50 fl 28.97
    50 br 33.67
    50 bk 31.58
    100 br 1:19.38
    100 fr 58.37

    Also 2 relays as 50 fr's

    Fun time at meet, had overall decent swims, except the 100 fr and 50 fr.

    Not sure what is going on with them, but I believe at least one 50 was at a decent pace (was done mostly with fly kick), unfortunately it was in a relay and untimed. On the 100 fr my hands caught the water upon the dive and I went so deep my knees just missed the floor lol. I wonder also, if I am hitting the bow wave after the turn like rowdy says all the time.

    I guess I should be happy since all 50 strokes were PB's and the 100 br was a first time swim.

    Updated August 28th, 2016 at 06:48 PM by __steve__

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  18. 8|20|16 SCM

    Swam on the 19th, was similar to the 18th

    8|20 was easy to remember:
    150 fr and 25 br warmup
    20 x 25 fr NB on 1:00
    20 x 25 kick, touch and go (dolphin out / frog in)
    300 of easy drills and slow fr


    Started to feel burning on last few lung buster NB's. Never done more than 12 before this I think.

    Starting to recover feet higher during frog kick. Doesn't help preload the kick, in fact hinders it a little, but it is definitely more streamlined. Br is so technical.



    Plan to hit the gym this evening, might even run a little. But my right foot's skin is torn up for some reason. Have a torn callus on the bottom, the big toe has those skin splinters (I use to get as a kid from running around in the pool), and the skin is dry. Not sure why just the right foot is affected. Both feet however, have MF blisters. Need to spend a week in aruba soon to heal everything again. I wish!

    evening: 8|21 1.62 mile run in 13:33 88F

    Updated August 21st, 2016 at 09:27 PM by __steve__

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  19. 8|18|16 outside pool

    1036 flutter kick to loosen the ankels
    206 drill
    4 x 25.8 UWDK / 25.8 frog kick on back on 2:00
    518 one arm drill, breathe 2x each stroke
    310 drill
    several 15m sprints
    several 15m sprints from block

    drylands for upper body about 30 min


    Feel bad for the younger swimmers involved with the recent development.

    Bolt ran his slowest 200 in 19.79, but everyone else was slower too. It rained, I guess a wet track means a less traction
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  20. 8|17|16 Outside @ 25.8 yd pool

    10 min with MF

    3x (4 x 25.8 flutter kick on 0:30) on 3:00

    4 x 51.6 fr from block on 3:00 as 25.8 fast / 25.8 slow

    3 x 51.6 fr from block on 5:00 as 25.8 fast / 25.8 slow

    2 x 51.6 as 25.8 fr / 25.8 br

    3 min with MF

    5 min extremely slow fr drill (like 1:20 a lap), try to kick six beat and not use catch-up
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