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  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 10|25|14 dryland

    by , October 26th, 2014 at 10:45 AM (Blog)
    10 consecutive jumps on to 37" platform

    weights
    Superseted without rest except for moving around and stuff. Pullup station once was taken, had to go some where else adding about a minute of rest on 3rd round.

    3X:
    DB BP (55's) + BW pullups (163) + one arm upright rows on guided squat rack machine (65)

    RD1 (reps each exercise): 20 - 10 - 10
    RD2: 20 - 10 - 9
    RD3: 17 - 9 - 8

    Updated October 26th, 2014 at 01:15 PM by __steve__

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  15. 10|24|14 SCM

    by , October 24th, 2014 at 09:33 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
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  16. 10|21|14 SCM

    by , October 23rd, 2014 at 04:32 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
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  17. 10|15|14 SCM and drylands

    by , October 16th, 2014 at 06:32 PM (Blog)
    Dry warmup

    SCM

    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


    Drylands

    20 box jumps @ 0:20 up on to a 37" surface
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  18. 10|12|14 SCM

    by , October 12th, 2014 at 04:31 PM (Blog)
    Weights
    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
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  19. 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



    DRY
    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.
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  20. 10|6|14 SCM

    15 minues lower back stretching/yoga type activities

    SCM
    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
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