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  1. 6|30|15 SCM and a run

    SCM outside
    Did about 1200 of drills, fly, bk, br with and without fins, then a 12.5 sec 25m fr from the block



    2.5 mil jog in 20 min
    legs were aching and still quite sore from the leg workout 77 hours ago. Man, it takes forEVer to recover these days.
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  2. 6|29|15 LCM

    2 x 50 fr on 2:00 with snorkel
    • 44, 39

    3 x 50 fr on 3:00, easy sprint, 50 sprint, 100 fr stroke pace (I wish)
    • 34, 31 flat, 33

    50 br
    • 50

    50 bk
    • 43

    100 drill

    2 x 50 headup dolphin kick fr with fins

    Legs are shot from leg presses yesterday. I did 7 x 5 x 540. Really felt it in pool. After the 50 bk, my legs felt like a rhinocerous was sitting on them. Also had that post lactosis feeling (metallic taste, slight nausea) driving off from pool.

    Endurance jammers arrived today, same size as the former ones but feel too tight!
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  3. 6|26|15 SCY 25's from block

    300 warmup of various

    7 x 25 fr on 2-5 minutes filmed via GoPro HERO+LCD
    • all were above 90% effort, one was close to an all-out
    • sub 13's, some might be a sub 12's


    • technical feedback comments are more than welcome and highly appreciated


    100 of finned UW camera experimentation

    3 starts from block filmed for data review



    Due to various reasons I stayed up entire night. It was 5am, I opted for the sunrise-swim experience I rarely get. Glad I did though I was tired

    I have almost nothing but good things to say about GoPro and the software. It seems more suited for younger generations - I needed my readers on to operate the thing at first - but I'm getting accustomed to the functions, and the software is quite versatile. It does require updates and firmware mod's I haven't needed to do that yet. One thing I'm trying to get used to, which could be necessary for capturing peripherals, is the mild stretch at the boarders of videos which bends lines and changes perceptions of distance. Anyway, I feel this entry-level gadget was well worth it's affordable price and I see additional accessories in the future. Moreover, It should also physically withstand the rigors of Aruba (coming up), where my other camera buckled.

    Updated June 27th, 2015 at 08:00 PM by __steve__

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  4. 6|24|15 SCM yesterdays swim

    11:00 to 12:00 - sunny, mid 90's, And plus, a crisp (Antonym) and nippy (Antonym) 90F body of water that was quite exhilarating (Antonym)

    6 x 25 fr on 1:00
    4 x 25 fr on 2:00 fast, hypoxic - 15L's
    6 x 25 fr on 3:00 fast, hypoxic - 14H's, maybe 15's
    3 x 25 fr from block on, say, 3:00 fast, hypoxic

    I might have optimal speed in 82-84F H2O, but bathing in hot water under the sun in these conditions absolutely zapped any fast twitch available. Perhaps this can be thought of as an extra-resistance training.

    Then, what melted the cake's icing was roasting on an aircrafts engine pylon for work later that afternoon.

    Updated June 25th, 2015 at 10:14 PM by __steve__

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  5. 6|23|15 SCM

    1000 recovery
    500 flutter kick board/snorkel
    4 x 14m on 1:30 AFAP flutter

    Did LCM yesterday, and SCM on the 21st and 20th

    Won't be going to any LCM meet this year due to priorities. Unfortunately, I currently feel better than ever for a LC 50fr. I did however purchace a GoPro and plan to be on Vacation in Aruba next month, maybe I can get an unofficial time at a LCM pool there
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  6. 6|17|15 SCM

    500 warmup fr

    10 x 25 afap, hypoxic fr, finned on 2:00
    • about 12's
    • wore two sagging jammers (first layer is a ripped endurance, 2nd is a 3 year old tech suit, unwoven and so stretched out it reaches near my upper calves)




    Worked upper body with weights tonight, ran 1 mile barefoot (on rubber track), did 12 plyometric vertical drops from industrial size tire, then did 12 streamline jumps from track position.

    Seem to positively respond to dryland start drills, even more than actual block use.




    yesterdays SCM
    500 warmup

    15 x 25 flutter kick on 0:40

    4 x 25 flutter kick on 2:00 (21, 21, 21, 23)

    500 drill various with fins

    12 starts off block (13 - 14 M), 4 of them were br type


    Might do easy swim tomorrow then do another LCM mock meet on Friday
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  7. 6|13|15 LCM #2

    yesterday was easy because i was still recovering from weights and block starts, about 1500 SCM



    LCM today
    10 x 50 fr WU on 1:00 with fins and snorkel

    mock meet (from push)
    50 fr - 30h
    50 br - 48
    50 bk - 42
    *50 kick - 55 (oh boy)

    All times better than last week and my legs held up fine through the bk. As bonus I added a *50 kick, and then my legs felt it. Despite having a more reasonable WU than LCM #1, I do suspect some adaptive progress.
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  8. 6|11|15 SCM

    SCM

    500 warmup as 10 x 50 fr (and one ea bk and br) on 1:00

    5 x 25 fr from block on 3:00, fast with one breath

    4 x 25 fr from block on 4:00, fast hypoxic

    10 x 12.5M fr from block on 0:42


    yesterday:

    Ran 0.75 miles barefoot - forces one to assume proper form. Also pads feet for explosive forces off block.
    stretching for 1 hour

    Updated June 11th, 2015 at 05:26 PM by __steve__

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  9. 6|9|15 SCM recovery

    11 x 50 fr on 2:00 as 25 stroke count / 25 ez
    • ave was 14 / 0:17, best was 14 / 0:16

    50 fast kick as flutter / frog

    500 straight flutter kick, sub-lactate

    Various drills for 35 min, including one spectacular block start (IMO), some vertical dolphin kick jump-ups, fin stuff, and other SDK things


    Drylands

    Deadlifts on smith machine standing in front of bar, plates supported 5" from floor

    • 145 x 20
    • 235 x 10
    • 285 x 7

    Core exercise I do using the rowing machine chair

    • 30 reps

    Stiff leg deadlift with pelvis stationary throughout

    • 15 reps with 45 lb bar

    Updated June 9th, 2015 at 08:37 PM by __steve__

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  10. 6|8|15 LCM #1

    6 x 50 fr on 1:00 with fins and snorkel
    • 34's

    50 fr fast - 31-32
    50 fr fast - 33-34
    50 br med - 52
    50 bk fast - 45

    Thought these swims would be faster. The 50 back was so evil my left leg would not support my weight in the water. The LA really accumulated throughout workout, then I exploded.

    Factors which may have contributed to my experienced lack of speed:

    1. 720 lb leg presses last saturday evening
    2. The moderate 6 x 50 warmup set
    3. The fact I was wearing two raggy training jammers (*endurance jammers butt crack had ripped last week needing covering)


    Nevertheless, I really should be pushing a sub 30 here in a jammer. And 2 seconds is a long, long way from what was swam this afternoon.


    I did experience meet-like suffering which is good. Anyway, this was just the start of a series of 10 more painful LCM workout I have in store over the next 5 weeks. But I will try to avoid LA buildup next time.


    *was getting out of pool to get a board and heard a rip. Thought it was just the suit stretching over skin, butt the following day while putting them on I noticed a 5" tear behind. That means I wore it an hour like that )( hope I didn't practice block starts that day

    Did some weights today
    weighed in @ 169 - quit drinking alcohol (wine) June 1 then I loose 5 lbs

    DBBP: 1 x 23 reps x 65
    Pulldowns: 5 sets, worked up to 3 reps with 90kg
    1 set calves
    single arm cable PD's to side
    then shoulders and triceps

    Updated June 13th, 2015 at 01:42 PM by __steve__

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  11. 6|6|15 SCM / drylands

    Last nights run:
    5 x 0.36 mi on 5:00
    • 2:30, 2:17, 2:20, 2:55, 2:50


    SCM today
    about 700 warmup
    5 x 25 fr on 2:00
    2 x 25 fr on 3:00
    1 x 25 fr on 2:00

    weights:
    leg press
    • 10 x 180, 10 x 360, 6 x 540, 1 x 630, 4 (half rep) x 720

    incline reverse grip bench
    • 3 x 5 x 90

    dips
    • 2 x 10 x bw
    • 1 x 20 x bw

    single arm row on machine
    • 3 sets


    Was registered to swim at meet today but I just couldn't make it

    I'll wait for jul 24/25 lcm meet
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  12. 5|30|15 SCY

    200 fr
    10 x 25 fr on 1:00 hypoxic
    20 x 25 on 1:00 alternate fr / br, snorkel
    70 x 25 various with fins

    about 1500m yesterday

    LCM meet on June 6:
    50 fr, br, and bk
    100 fr
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  13. 5|28|15 SCM

    About 600 easy
    9 hypoxic 25s off block, moderate effort
    3 x 100 kick as flutter, frog, dolphin
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  14. 5|27|15 SCM

    500 warmup with/without fins
    200 - can't remember exactly
    225 kick flutter, dolphin, frog order
    14 x 25 on 1:00 breakout drill + 3 or so strokes
    500 varios drills with/without fins


    weights and stretching tonight

    time to register for classic city LCM
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  15. 5|26|15 SCM and some dryland

    SCM

    4 x 50 fr (relaxed) on 2:00

    1 x 25 fr from block

    4 x 50 flutter kick on 2:00

    4 x 25 on 0:30 head up dolphin kick fr, fins and snorkel
    • left shoulder clicked on last go for breakout stroke, still good though

    4 x 25 on 2:00 flutter kick


    drylands - noon:

    400m easy run (barefoot)
    25 x 43m fast run on 0:30
    400m easy run (barefoot)


    weights - evening:

    Leg Press 180 x 20, 360 x 10, 540 x 10, 720 x 3
    hyperextensions - 3 sets
    leg extensions - 1 set
    leg curls - 1 set
    rowing mach ab exercise with red band resistance - 1 set
    calves - 2 sets
    10 min stretching
    RC - 2 sets

    Updated May 26th, 2015 at 09:53 PM by __steve__

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  16. 5|25|15 SCY Start form

    13 x 50 fr (2 x 25 on 0:30) from block on 3:00
    • 0 breaths 1st 25 / 1 or 2 breaths 2nd 25
    • successful work on dive form

    500 drill

    25 fast kick

    Left shoulder a little loose from recent proportion of finlessness. Not worried, it should tighten back up by proposed June 6 LCM meet

    Did not engage in any form of exercise yesterday
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  17. 5|21|15 and yesterday

    yesterday
    SCY
    10 50s from block

    today
    SCY
    4 x 50 fr from block on 2:00
    • left shoulder started aching

    12 x 25 flutter kick on 0:50

    200 flutter kick

    500 kick with fins

    300 drill with fins

    10 x new drill on 1:00
    • 12.5 yds fast kick from midpool then flip, but push straight down toward bottom (10 ft) catching bottom with hands, push back up turning upright in process transitioning to 5 vertical kicks, and finally push to kick another 12.5 back to midpool

    5 x 5 vertical kick jump-ups on 1:00 at 11 - 12' deep area
    • difficulty in keeping feet heading to bottom

    10 x 5 vertical kicks on 0:30
    • vertical skull at rest

    12 x 13.5 fast flutter kicking on 0:30

    weights and stretching for 80 min

    Updated May 24th, 2015 at 02:55 PM by __steve__

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  18. 5|18 and 5|19

    5|18 LCM
    10 x 50 fr on 1:00 with fins
    6 x 50 kick on 2:00 (flutter, dolphin, frog)
    500 drill kicking with fins
    10 x 50 fr on 2:00 fast breakouts then slow
    11 x 12.8 dive from side fr on 1:00 (fastest was 5+)

    5|19 SCY
    20 x 25 fr on 2:00 hypoxic from block
    12 x 25 fr on 3:00 hypoxic from block
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  19. 5|16|15 LCM

    30 min available to swim. Shared lane with triathlete going 1:46 pace throughout so I had unusual intervals

    6 x 50 fr on 0:53 with fins (20 - 15 sec rests)

    6 x 19.5m fr on 1:46
    • hypoxic, work breakout

    50 fast / 50 easy with fins (fr / bk)

    Did weights earlier, worked chest back and arms.


    Yesterday

    400m run barefoot
    1.6 mile run

    weights, working legs
    stretching



    May will only provide 5 days off from work, hoping my LCM ability won't suffer. Two LC meets in June/July

    Updated May 16th, 2015 at 02:10 PM by __steve__

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  20. 5|14|15 SCY

    Unmotivated day today

    500 warmup with fins doing drills

    20 x 25 on 0:40 breakout drill then eay free

    20 x 25 on 0:40 kick
    • flutter / dolphin / flutter / frog
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