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  1. 2|25|20 LCM

    by , February 25th, 2020 at 07:15 PM (Blog)
    12 x 50fr on 1:00
    100 back
    200 one-arm-still
    1000 back with fins
    50 head-up fly-kick free with fins and snorkel
    50 ez
    250 various drill fins
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  2. 2|20|20 LCM

    by , February 20th, 2020 at 07:55 AM (Blog)
    500 back with fins warm-up 8:03
    • Started with 35m UW to stroke

    3×100 on 3:00 as 50 fst/50 ez
    • fr, fr, kick

    24 x 16.7 fr 0:25 r ea
    • 2nd and 3rd’s from mid-pool dig

    800 various drill

    Updated February 20th, 2020 at 09:20 AM by __steve__

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  3. 2|15|20 scy

    by , February 14th, 2020 at 09:03 PM (Blog)
    10 x 50 on 1:00 as 25 fr 25 kick 44-50
    10 x 50 fr on 1:00
    10 x 50 bk on 1:30 45’s
    500 fins snorkel 5 SDK + 3 atlantis kicks each wall
    500 drills
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  4. 2|11|20, 2|12|20, 2|13|20

    by , February 13th, 2020 at 10:48 PM (Blog)


    2|11 LCM

    WARMUP
    100 bk fins

    SET I
    5 x 50 fr snorkel

    • 0:55
    • on 2:00: 0:34
    • on 3:00: 0:34
    • on 4:00: 0:34 +50 ez
    • on 5:00: 0:34 +100 ez


    SET II
    50 br (rt knee said "not today")
    50 UW atlantis broken in 3




    2|12 LCM

    WARMUP
    500 bk fins 8:00

    SET I
    2 x 50 fr kick fast / 50 ez on 3:00
    100 one arm fr drill
    100 br with fr kick fins
    100 fr fins

    SET II
    12 x 16.7m fr on 0:20 r
    24 x 16.7m fr on 0:30 r

    • mid-pool digouts

    400 ez fr




    2|13 SCM* / LCM

    WARMUP
    250 fr snrokel

    SET I
    600m fr nonstop fins/snorkel

    • as 75 slow/25 burst (off turn) then sprint


    SET II
    3 x 50 on 2:00

    • 25 fly / 25 ez bk (fins)
    • 25 head-up fly-kick fr / 25 ez (fins, snorkel)
    • 25 br / 25 ez fr


    SET III
    4 x 50 on 2:00 fins
    25 UW streamline kick / 25 ez



    SET IV (jumped in LCM lane)
    300 drill fins
    100 fr various kick drills
    50 8-beat kick, 50 2-beat kick


    *SCM was set at 26m
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  5. 1|24|20 13m

    by , January 24th, 2020 at 09:58 PM (Blog)
    10 x 13m fr on 0:20
    10 x 13m fr on 0:30
    20 x 13m on 0:30 o:br/e:fr
    30 x 13m fr on 0:30

    Just 910m swum slower than 50 race pace, but faster than 100

    Updated January 25th, 2020 at 11:42 AM by __steve__

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  6. 1|21|20 SCM and 1|23|21 LCM

    by , January 23rd, 2020 at 04:11 PM (Blog)

    1|21

    1000 25 ez fr 25 dr
    500 bk board fins
    300 uw board fins

    The drill I used was a Tony Ervin demonstration on youtube. All it is is freestyle with UW recovery, what makes it important is maintaining rotation, breathing, and stroke with the extra drag. Helps one maintain hold of water without slippage.


    1|23 LCM

    1K as 50 fr/ 50 bk with board fins
    15:41
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  7. 1|18|20 LCM

    by , January 19th, 2020 at 01:37 PM (Blog)
    14m section:
    2 x 280m fr with snorkel

    120m br

    10x 28m br on 1:00
    • 24 - 21’s


    50m section:
    1 x 100 with fins as 50fr/50 bk
    • 37.5m UW fr/ez bk

    3 x 100 on 3:00 as 50fst/50ez
    • flutter kick fast/fr ez
    • 51, 58, 1:05 for the 50 fr kicks
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  8. 1|17|20 LCM

    by , January 18th, 2020 at 11:30 AM (Blog)
    14m section:

    280m fr with snorkel 4:00
    • work the turns

    120m br 2:00
    • work the turns

    50m section:

    50 flutter kick fast
    • tried to go fast 💨

    1 x 100 with fins on 3:00
    • 50 fl / 50 bk

    6 x 100 with fins on 3:00 - 4:00
    • 50 fr (31 tops) / 50 bk

    6 x 50 fr on 0:70
    • held 0:30 rest on first several



    A lot of writing, but less then 1450m. Don’t really pay much attention to net distances or keep track of it anymore. Now I see why.
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  9. 1|15|20 14m area - turns/breakouts

    by , January 16th, 2020 at 01:01 PM (Blog)
    14m wide area (measured 14.1 via gps). Had markings 5’ from wall - little short, but did the job. Great for turn and breakouts.

    30 x 28 fr on 1:00
    • breathe once
    • 15’s for some of the fast ones

    6 x 28 fr on 0:30
    • breathe 3 times

    8 x 28 br on 1:00
    • 24 - 21’s

    Updated January 16th, 2020 at 08:45 PM by __steve__

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  10. 1|14|20 LCM

    by , January 14th, 2020 at 05:33 PM (Blog)
    500 bk with fins 8:01
    5 x 100 with fins as 50fr/50dr on 3
    50 flutter kick in 0:50
    50 ez fr

    Left shoulder felt little loose and aching from weights yesterday, so I got out

    Legs and back still sore from 1.5 mi run 3 days ago



    1|13
    Weights/drylands all parts except calves

    Sore from saturday’s 1.5 mi run



    1|11
    Did annual AF fit test
    50 push-ups in 1 min
    50 crunches in 1 min
    1.5 mi in 12:12 (2017 did 10:32 with run training)
    score: 98

    Very painful running hard without any running over 12 months except occasional 50 second treadmill warmups. If my hips didn’t bother me I would actually train for it.

    I started out way too fast - one of the runners goes all out from the start. I had no sense of pace due to zero running outside of 50 sec treadmill warmups. I understood this person was going much faster than a normal 1.5 mi pace but I did not want to fall to far off, so I convinced myself I was going at a moderate pace. After about 1 minute this pace rabbit just suddenly starts walking! Reality hits me and I was borderline about to collapse as my body started to slow down. The remaining 11 minutes had to be one of my top 3 most painful runs.

    Updated January 21st, 2020 at 02:11 PM by __steve__

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  11. 1|8|20 LCM

    Easy pace distance free, 2100m in 38 min. Swam 2-beat out and 6-beat back. Used snorkel.

    1x100 fr moderate pace


    300 bk with fins


    Swimming very aerobically lately. Saving my legs up for approaching weekend’s annual fitness test - 1.5 mile run is part of it. Probably ran less than 10 cumulative miles over entire year in preparation for it.
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  12. 1|6|20 LCM

    7 x 50m fr on 1:00 (42 -49)

    10 x 100m on 3:00 as 50fr/50bk
    • 50 fr’s (38 - 44)


    Shoulder doesn’t like aerobic swimming as such.
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  13. 1|3|20 LCM

    12 x 24M fr on 1:15 in 12m area
    • DFS, work breakouts and turns

    8 x 50M fr on 2:00
    • 36-38 pace, breathe ea 4

    Updated January 4th, 2020 at 11:40 AM by __steve__

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  14. 12|31|19 LCM 23 min = plenty

    by , December 31st, 2019 at 03:48 PM (Blog)
    10 x 24m fr on 1:00

    • 12m wide area, DFS, 1 breath

    2 x 50 fr fins on 2:00

    • 31, 27

    2 x 100 (50 fr fast/50bk ez) on 4:00

    • fr’s: 27, 27 / bk’s 50’s



    2019 swimming related memory flash. Two meets after 2.5 years off due to injury-surgery. Spent some time swimming in nature: couple weeks in Aruba, a couple in Hawaii, a few more local places, lakes, waterfall ponds, and once in a very cold Edisto river. About 90% of OW swimming was done with fins.

    Attaching images isn’t as easy as it used to be.

    Below: Aruba, Hanauama bay HI, Kahe point HI, and Edisto river in 57°F water (swimming < 2 minutes)


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    Updated December 31st, 2019 at 10:21 PM by __steve__

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  15. 12|30|19 LCM

    by , December 30th, 2019 at 04:48 PM (Blog)
    500M bk with board fins 8:00

    100M slow sprint with board fins/snorkel

    50 fr w/t exaggerated kick driven 6 beat
    • each individual kick - steady and equal

    50 fr w/t kick driven 2 beat

    50 flutter kick fast 49 high

    50 fr ez

    18 x 15M on 0:30 breakout drill
    • every 2nd and 3rd from dig (w/o wall)

    50 head-up with fly-kick free, fins snorkel

    50 ez

    Updated December 30th, 2019 at 07:13 PM by __steve__

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  16. 12|27|19 novice cold water plunge

    by , December 28th, 2019 at 12:29 AM (Blog)
    Went for a brief 55°F water swim in the Edisto river taking advantage of abnormally low water temperatures. The air was close to 70. I actually did two swims, but no longer than 1 min for each time ha ha. Anything under 82°F feels cold to me, but this wasn’t a cold sensation, it was a little more like pain.


    Drylands

    Superset of 4x:
    • 0:55 airbike (~15 cal)
    • ~0:45 curve (0.1 mi)
    • 10 rep 50 lbs DBBP
    • 0:50 static crunch at 45°


    2 x 10 x 120 lbs 12” step-ups

    Superset 3x:
    • 20 x 115 lbs leg press each
    • 10 x ??? lbs cable pull downs
    • 10 x 50 lbs BB curls

    Updated December 28th, 2019 at 12:54 PM by __steve__

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  17. 12|26|19 LCM

    by , December 26th, 2019 at 04:40 PM (Blog)


    200 bk / 100 fr with short fins

    5 x 150 (broken in 50’s) on 5:00 as:
    50 fr fast (34, 3?, 29, 35, 30)
    50 flutter kick, on 2:00 (52, 57, 64, 58, ??)
    50 fr smooth on 1:00
    • 50 kick / 50 smooth without fins
    • 50 fr fast obviously with fins

    50 ez

    100 bk with fins



    Doesn’t look like much but LC flutter kicking really packs the legs with pain

    Updated December 27th, 2019 at 12:34 PM by __steve__

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  18. 12|22|19 drylands

    by , December 22nd, 2019 at 01:25 PM (Blog)
    The following 3 x with just few seconds rest:
    15 cal airbike ~0:54
    0.1 mi curve ~0:50
    DBBP 10 x 45lbs
    negative pullups 10
    lateral / front shoulder raises 20 x 5lbs
    1 min (8 cal) concentric tricep pushes on cross country ski fan
    ~1:45 Surya namaskar B ashtanga sequence

    Updated December 23rd, 2019 at 09:58 AM by __steve__

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  19. 12|20|19 LCM

    by , December 20th, 2019 at 06:53 PM (Blog)
    Daughter’s Clemson graduation ceremony yesterday, she’s a Chemical Engineer!! Very happy for her

    Easy swim today, about 20 minutes with short fins.

    250 back
    500 free
    • smooth breakouts
    • slowmotion drill, shoulder driven

    Updated December 22nd, 2019 at 11:18 AM by __steve__

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  20. 12|14|19 LCM

    by , December 14th, 2019 at 07:25 PM (Blog)
    WARMUP
    480m fr with snorkel in 12m section
    • work turns

    SET I

    10 x 50 fr on 1:00 fins
    • breathe ea 3rd

    DRILLS
    200 drills snorkel\fins

    SET II
    13 x 100 (50 fr/50 various) on 2:00 - 5:00
    • breathe every 6, or 8, or 10
    • various was bk, br, or drill
    • fins throughout

    DRILLS
    200 various drills fins\snorkel

    KICK
    6 x 50 flutter kick on 2:00


    legs fried by kick set, 0:55 on first one

    Updated December 14th, 2019 at 08:13 PM by __steve__

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