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  1. 7|27|16 SCM vacation recovery

    Arrived home from paradise this morning at 1 am. Exhausted from playing too hard. While on this vacation I managed to wake up by 4:15 am three times (Jul 15, 18, and 20), early enough to attend masters practices at the Pisina Olimpico Roly Bisslik, coached by Aruba's swimming legend Roly Bisslik . I was lost at first since the instructions weren't English, then a neighboring swimmer interpreted for me. They all thought it to be strange that someone would get up early to workout during vacation time. I didn't think so until they pointed it out lol

    About the coach, a very impressive fundraising swim accomplished by Coach Bisslik in 1988. http://www.arubadolphins.com/home/
    10 hour swim from Venezuela to Aruba against the current, through treacherous conditions (the calm resort beaches are only like that next to the island, the surrounding ocean you can see waves breaking from inside a cruising aircraft).



    SCM outside today
    50 min of easy swimming, most with the monofin

    Drylands
    core, lower back, and stretching

    Beginning of the 2nd half of vacation I made a big mistake by doing squats at the hotel gym. Everything was going good until one rep I did something wrong and the lower back just went out. Still hurts now, but it's getting better, and I didn't let it interfere with our trip either, though it did slow things down a little. Just had to go and do squats.
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  2. 7|17|16 ocean

    swam in ocean yesterday and today.

    jumped off a cliff in to a beach, hit bottom with a nice push off in the sand. Was fun

    Updated July 21st, 2016 at 07:51 AM by __steve__

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  3. 7|15|15 SCM

    At the Piscina Olimipica Roly Bislik Savaneta, Aruba set up SCM
    Was 30 min late for masters hour. Did various

    OW snorkeled for 30 min later

    Did a few beach sprints in afternoon
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  4. 7|4|16 drylands

    3:05 on treadmill @ 9.5 mph
    weights - whole body
    mowed grass

    Have ear infections in both ears from swimming in base pool. On ciprodex, plan to stay out of water hoping ears are good for Aruba.
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  5. 6|30|16 SCM

    Outside pool



    500 warmup

    10 x 50 on 2:00 from block
    • 23 - 25m UWDK / 25m easy bk

    9 x 50 on 2:00 from block
    • 25m (fr fl br order) fast / 25m br or bk

    5 x VK on 1:00
    • 0:30 0:20: 0:15 0:15 0:20
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  6. 6|28|16 SCM

    200 back with fins
    700 easy fr
    12 x 25 kick on 0:40 (fr-fl-fr-br)
    12 x 50 on 1:30 with fins, 25 fl / 25 kick
    10 x 50 on 1:00 with fins, drills
    40 seconds VK with fins

    My XL Shooter MF arrived last week. Had to return it for XXL which hopefully arrives before leaving for the Caribbean . My feet are just 11.5, but they're so wide they wouldn't fit all the way in. My little toes were sticking out the holes and use was quite painful - feet still sore a week later.
    One thing I noticed with 5 minutes of use was the effect of asymetric differences between left and right feet and ankles. Left foot is very flexible and has a fallen arch, is my best kicker (also the foot that recived multiple venomous snake bites back in 2011) but the right is the opposite. When the fin was on it was crooked, and my right ankle felt loaded. The foil kept kicking out to the right. Hopefully the XXL will allow a minor shift in adjustment to kick straight

    Updated June 29th, 2016 at 01:55 PM by __steve__

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  7. 6|23|16 SCM

    Outside Pool:

    400 ez drill with fins

    4 x 50 fr on 4:00 from block 90 - 95% (+100 easy)
    • 34, 32, 31, 31

    50 fly from block
    • 31

    1 x 50 fr from block 95% again
    • 31

    25 fl with fins

    300 easy fr with snorkel

    Was expecting the fly to not be so fast. Converts to be faster than my PB scy. I even breathed every stroke except the last two. As I learn the strokes, it becomes more evident that freestyle might not be my strength.
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  8. 6|22|16 SCM

    Outside Pool:

    10 x 50 fr on 1:00 warmup
    7 x 125 on 3:00 as 75 flutter kick / 50 fr
    2 x 25 fly on 1:00 with fins
    50 fr (100 pace) from block


    Drylands:

    19 x 0:17 - 0:18 run on 0:40, easy walk on rest. Covered about 1.4 mi



    I did swim at a meet last weekend. Made two consecutive no-brainer mistakes on both 50fr attempts destroying the swims. Following that, I felt physically and spiritually drained, did a 50 back, then decided to ditch the following swims for the next day. Learned my mind needs to be at the meet to swim properly. I shouldn't have gone, but I was registered and did plan for this event for a year, so I made the trip.

    The first mistake was recovering my arm fully UW thinking I was at the surface. The second attempt I did it again, and it was just as bad! This happened because I was deeper than I go at practice. I was deeper because my legs weren't flexed enough on the block (a problem I fixed already). My relative center mass to height ratio is high, so I tend to go at too steep of trajectory, so I've learned to crouch more to nail the starts - forgot to do that. My improper block form was because my mind was preoccupied with things other than racing, both positive and negative.

    I need to train the brain more somehow.

    I DID get a nice shirt however, though it was much more expensive than what I paid.

    Next meet is SCY late summer. My team will be there to keep swimming properly.

    Updated June 22nd, 2016 at 08:47 PM by __steve__

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  9. 6|14|16 SCM

    400 fr easy
    10 x 25 fr hypoxics
    1 x 25 br
    7 starts from block to 14 - 17m
    bubble rings with fins
    UW's with fins

    Updated June 14th, 2016 at 08:40 PM by __steve__

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  10. 6|12|16 SCM

    Outside pool (hot water and air)

    About 70 minutes just having fun, mostly wearing fins. Did a few near AFAP bursts, some stroke, but most was UW's. Also worked on bubble rings, and various drills.
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  11. 6|9 and 6|10 SCM

    SCM yesterday:

    Very exhausted and had little energy therefore a very light swim doing:
    • free, br, bk, bubble rings, and flutter/dolphin kicking using a 5' x 15' foam platform as kick board


    no drylands



    SCM today:

    Recovered and entered taper, all work < 80% effort

    50's on 1:00 - 7 free, 1 br, 1 bk
    ~ 65 minutes of the following as ~ 1 : 5 work to rest average doing:

    • drills with fins
    • 25 nb free's (and lesser amt's bk and br) with and without fins
    • Vertical kicking with fins
    • yoga-like stretches at surface and UW




    Ready to embark on yardwork then perform a major rewiring project for my car's alcohol injection system
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  12. 6|8|16 SCM

    SCM (outside - H2O high 80's):

    ~800 various (drill's, stroke, sculls, easy sprinting)
    10 x 25 on 3:00 from the block - all free, fast to 15M then coast swim
    1 x 25 from block AFAP fr
    50 fly with fins

    Drylands:

    800m run in 3:13
    1 x 20 x #5's - on belly and move DB's from floor aft to floor fwd
    • alternate with bent arm / straight arm

    1 x 12 x #5's - side plank lateral raises
    1 x 12 x #5's - side plank side raises
    1 x 15 x #12's - plank position alt shoulder rows
    1 x 10 - bent over helicopter leg with a side kick
    15 min stretching
    3 x 5 breaths - warrior on one foot



    Right shoulder pinging ever so slightly, probably from recent practicing of starts. The AFAP 25 felt counterproductive with form - need to stay relaxed and quick instead of clinched, trying to muscle through.

    Had a physical at reserves last weekend. My blood pressure was taken about 20 minutes following swimming outside in 90F heat doing 25 nb sprints on 1:00. BP was 140/75, but I'm not sure what to make of it.

    Updated June 8th, 2016 at 09:14 PM by __steve__

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  13. 6|7|16 SCM

    SCM (outside):

    500 easy various warmup

    10 x 50 from block on 2:00 - 3:00 with fins, fast to faster, 1 fly, rest fr

    6 x 25 from block on 2:00 with fins, breakout fast then coast

    2 from block without fins

    2 x 0:20 VK with streamline arms with fins


    SCM (inside) yesterday:

    20 x 20m on 0:30 (10m fr / 10m br)




    weights yesterday:

    4 x 10 pushups+bands resistance on blocks suppersetted with neg pullups
    calf raise stand 6 reps of 600+bw on last
    4 sets of arms
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  14. 6|4|16 SCM

    Yesterday SCM (midday outside and hot):
    200 ez warmup
    10 x 50 flutter kick on 1:30
    10 x 25 fly with fins on 1:00
    3 x 25 on 3:00 from block, with fins - fr, UWDK (x2)
    10 x 25 on 1:00 burst to fr then coast
    100 ez

    Today SCM drylands (outside and hotter):
    10 x 50 on 1:00 1 - 4 fr, 5 br, 6 - 9 fr, 10 bk
    10 x 25 on 1:00 lung buster fr
    5 x 0:15 on 1:00 vertical kick with fins
    500 of various (bursts, drills, UW's kicks)

    Treadmill - 3:00 @ 9.5 mph
    1 x 12 Plank alternate DB rows #12's
    1 x 6 side plank lateral raises #6
    1 x 6 side plank rear shoulder raises #6
    1 x 12 back extensions with undulating spine (gym should be empty when doing)
    1 x ?? back extension machine pedaling arms forward with#5 DB's
    1 x ?? back extension machine doing fly with #5 DB's
    3 x 10 negative eccentric teres work 10 KB

    Updated June 4th, 2016 at 06:11 PM by __steve__

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  15. 6|2|16 SCM

    Worked legs and abs last night, also did Yoga for Swimmers - Legs



    SCM this afternoon outside, water still comfortable (82)

    700 of easy various with and without equipment
    5 x 50 on 3:00 from block, 25 fr / 25 easy
    3 x 25 on 4:00 from block AFAP, fr, UWDK, flutter kick
    50 fly with fins
    25 from block with fins

    Legs were never really there and shut down towards the end.



    Evening weights:

    1 x 22 x 70#'s - DBBP (did not lower weight with upper arms beyond horizontal)
    1 x 10 x 95 - shoulder press
    12 x 5 x +10 per set - negative pulldowns


    I've tried a new variation to the leg extension that I believe has tremendous potential in the pool. While swimming our hips are extended to neutral. During leg extensions hips are contracted working the right group, but wrong area. If a machine can be found which allows laying down during the exercise it is definitely worth a try

    My county just approved the natatorium that has been on the table for a few years. 3 miles away! This changes many things in a good way.

    Updated June 2nd, 2016 at 11:03 PM by __steve__

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  16. SCM block practice

    Drylands yesterday
    treadmill for 3:00 at 9.5mph
    shoulders, abs, torso, stretching

    SCM
    200 warmup free
    6 x 25 on 1:00 with fins - fly out, UWDK back
    10 x 25 on 1:00 with fins - UWDK
    6 x 25 on 4:00 from block - fr, fl, br, fr, fr, fr
    1 running geezer flying start AFAP fr to 15m
    8 x 15m on 1:00 from block - fr
    300 drill with fins and snorkel
    4 x 25 flutter kick on 1:00
    2 x 50 flutter kick on 2:00


    Reserves coming up - another weekend at the good-ole-boy section.

    2.5 weeks to LCM meet. 1.5 months to a 14 day adventure in paradise for my wife and I (see profile image)

    Updated June 1st, 2016 at 09:00 PM by __steve__

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  17. 5|30|16 SCM

    SCM yesterday
    20 x 50m on 1:00 - 41's
    14 x 30m on 1:00 as 15m UWDK / 15m br or bk

    SCM today
    10 x 25m fr nb on 0:50
    10 x 30m on 1:00 as 15m UWDK / 15m br
    20 x 15m on 2:00 free almost AFAP


    I will never be faster at UWDK, basic physics (long femor bones). I can flutter kick UW faster than dolphin. Since UWDK is still more streamlined at off-block speeds, I plan to do just a few and transition to surface with early flutter kick and breakout.
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  18. 5|27|16 SCY SCM

    SCY
    300 easy warmup
    50 AFAP from block (27 - lol)


    SCM (punishment for being slow)
    8 x 50 fr AFAP on 4:00, 32's lol (at least this is a very slow pool)
    6 x 15m on 2:00 UWDK from side dive
    10 x 15m on 1:00 UWDK / 15m bk or br

    Brushed bottom of pool again with knees, pealing off the scabs there for same reason last week.

    The SCY just didn't seem right, after searching for excuses I decided to google map measure it (32.968676, -79.997178) makes sense now. I'll bring tape next time

    25 min of weight,

    Updated May 27th, 2016 at 06:46 PM by __steve__

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  19. SCY 5|26|16

    Yesterday
    800m run in 3:05

    weights - legs, lower back, rear deltoids

    today
    200 warmup
    10 x 50 fr on 1:00 0:20 rest
    10 x 25 fr, fast hypoxic on 1:00
    300 drill with fins
    1 x 50 fr from block 26.0 per vid
    1 x 50 fl from block 30. high


    Plan was to get a good side view video the 50 fr to send off for analysis (coach Mark). Bribed a lifeguard to film it but he didn't walk with the camera fast enough as instructed, and it was shaky. Plus, I was slow off the block and in the turn - I'll just wait for the next opportunity. After the free I set the camera down to film and did a 50 fly that hurt soooo bad after that people were asking if I was OK, LOL. My legs locked out climbing out of the pool - felt like daggers were stuck in them (weights last night + RP 50's today).

    Updated May 26th, 2016 at 04:25 PM by __steve__

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  20. 5|24|16 SCM

    Drylands yesterday:
    Plyometric parkbench hopping - 20 each (spent about 15 - 20 seconds for each rep)
    • hop on the seat platform form ground, hop on the tabletop, hop down to the seat platform on other side, hop down to ground with a fully loaded land to then jump AHAP in streamlined position


    Weights - chest, back, shoulders, arms and abs


    SCM today (outside)

    No details but did a variety of everything, drills, kicking, 8 second sprints, UW's, USRP, basically had fun in the sun and water. About 80 minutes


    Recently started swimming in briefs, bought two (tyr amazonia and a tyr fusion). Never used briefs before, had always been jammers. I feel faster wearing them for some reason.

    Greenville LCM meet, June 18 and 19
    Event
    Number
    Distance Stroke
    3 50 LCM Free
    8 100 LCM Free (50 fr SR)
    9 50 LCM Back
    16 50 LCM Breast
    22 50 LCM Fly
    23 200 LCM Free (50 fr SR)

    Updated May 24th, 2016 at 09:47 PM by __steve__

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