Acidosis, Threshold, Flush Superset 5x the following: •15 cal (~0:50) airbike •0.1 mile (~0:50) woodway curve •(~1:45) Surya namaskar B ashtanga sequence Weights and strength: Legs, hips, lower back
LCM WARMUP 10 x 50fr on 1:00 200 easy with fins KICK 50 ez flutter kick 3 x 50 fast flutter kick on 2:00 • 0:50, 1:00, 1:05 • legs felt blown-up after SPRINTING/DRILLS 50 ez fr 14 x 15m fr fast/15m ez bk on 1:00 • 2-3 fast strokes then coast • focus on breakout momentum 200 ez Need to back off sprinting with effort and focus on light and fast. Feet were cramping from barefoot treadmill running yesterday. 12|09|19 LCM 4 x 50 on 3:00 fr wt board fins • 37, 34, 30, 27 • breathed 3 - 5x ea
Updated December 11th, 2019 at 10:13 PM by __steve__
10 x 50 fr on 1:15 10 x 50 on 2:30 most were fr 4 x 25 on 0:30 flutter kick 10 x 25 on 0:46 flutter kick 800 various drills and things with fins 2150 yds
Updated December 4th, 2019 at 11:06 AM by __steve__
250 fr warmup 4 x 50 bk on 1:15 6 x 50 bk on 1:30 500 bk with fins 200 ez fr with fins 10 x 25fr nb’s on 1:15 Then kicked out of pool for an non-swimming related scheduled class 1700 yds
Updated December 4th, 2019 at 09:10 PM by __steve__
10 x 50 on 1:00 4 x 50 on 1:05 3 x 50 on 1:15 3 x 50 on 1:30 500 drills fins 5 x 25 fr <95%+flip+ez bk on 3:00 5 x 50 fr (15m >95%) on 2:00 4 x 25 flutter kick on 0:30 10 x 25 flutter kick on 0:45 400 with fins and snorkel various 2 x 50 (25 fly / 25 ez) on 2:00 fins 2750 yds
Updated December 4th, 2019 at 09:16 PM by __steve__
Still in Alaska Nov 29 10 x 50fr on 1:00 500 ez with snrkl 50 bk 200 bk fins 7 x 50 (15m fast) on 2:00 4 x 25 flutter kick on 30 10 x 25 flutter kick on 1:00 500 drill with fins various 2250 yds Nov 30 Had only 20 min 100 ez fr wu 200 ez fr fins 800 straight through fins snorkel • as 175 fr / 25 fly order 1100 yds
Updated December 4th, 2019 at 09:19 PM by __steve__
Had 35 minutes to swim 200 warmup 6 x 25 nb fr on 1:00 4 x 25 kick on 1:00 4 x 25 on 2:00 2 x 25 kick on 1:00 8 x 25 on 1:00 800 yds
Updated December 4th, 2019 at 09:21 PM by __steve__
SCY 35 min 500 warmup with fins and snorkel 8 x 25 flutter kick on 0:45 100 bk 100 one arm drills 4 x 25 head up fr with fins/25 ez on 1:00 300 drill 25 fly fins 25 ez 1350 yds Had to awake up at 3:30 to get to pool in time for 35 min. I am feeling it now but very happy I got to swim.
Updated December 4th, 2019 at 09:22 PM by __steve__
Had to ride mtn bike with snow tires 9.2 miles over ice to swim. My first swim in weeks. A very nice pool - enjoyed the comfy 83° water after being exposed to alaskan air. 15 x 50 on 1:00 mixed fr/strk 10 x 15m fr fast /15 ez bk on 1:00 25 uwdk 75 ez 10 x 25 on 0:45 flutter kick 200 ez 50 mild sprint 29 12 x 25 dps drills *cramps from improper bike fit + swimming* 15 min jacuzzi, almonds, 1 apple 1000 various drill 3000 yds
Updated December 4th, 2019 at 09:25 PM by __steve__
LCM Wasn’t motivated today therefore just the following: 9 x 50 free/50 kick straight through • kick order of: flutter, back, UW atlantis 50 right arm free, breathe left 50 left arm free, breathe right 11|10|19 2x12 DBBP+LPD+LP superset 2x 7 shoulder press 0.5mi on curve treadmill barefoot 4:40 5x1min work/1 min rest acid bombs on rogue airbike
Updated November 14th, 2019 at 02:40 PM by __steve__
12m wide area, dive off side: 10 x 24m nb fr on 0:75 work each turn LCM 100ez 25m kick timed (estimated where 25m was) 0:21 100m kick timed 2:20 25m splits: 0:27, 0:32, 0:40, 0:41 Fr with fins: 4 x 17.5m all-out/32.5m ez 300 drill with fins as: 50 head-up fly kick free (0:30)50 recovery200 various The horrible 100 LCM kick time shows I am slowing down prior to 50m. I looked up at one of the digital timers to get the mid length splits. My 25m time also shows I need more raw speed
Updated November 9th, 2019 at 02:52 PM by __steve__
LCM Shoulders achy yesterday from prior weights and the few fast 50’s with fins I did, worked on form mostly. 100 ez fr 100 stroke (br/bk) 100 ez fr 50 flutter kick fast (0:48) 350 very slow fr
Updated November 6th, 2019 at 08:15 PM by __steve__
LCM 4x50fr with short fins on 2:00 40, 35, 30, 28 2x50fr with short fins on 3:00 32, 301st was a head-up fly-kick drill 400 ez (11|4) Weights: shoulders, legs, torso, arms (11|3) Weights: chest and back. Also did 8 1 min efforts/1min rest on rogue airbike.
Updated November 5th, 2019 at 10:53 PM by __steve__
LCM WARMUP 500 fr slow drill, snrkl 9:00 100 fr little less slow, sans snrkl DRILL 2x50 1-arm drill, bilateral brth SPEED 4 x 50 on 1:30 25 fr sprint/25 ez bk-o br-e 12 x 16.7 fast stop-n-go’s fr-bk-fr-br orderevery 2nd and 3rd from dig KICK 100 as 50 flutter 4 time/50 ez 0:49 DRILL 300 various drills with short fins fly-kick, head-up freestyle, snrklslow motion straight-arm frbackstroke go UW for 4 SDBK 2 x mid strok
Updated October 31st, 2019 at 07:32 PM by __steve__
10|19 LCM WARMUP 200 as 100fr 50bk 50br DRILL 400 as 50 one arm fr, left arm, bilaterally breathe/50 same thing but right side/3 x 100 shrt fins on 2:30 as 50 head-up fly kick fr/50 ez KICK 100 flutter kick as 50fast /50ez did 0:51 at 90% effort 10/27 Rogue airbike 7 x 1:00 work/1:00 ez UB weights and isometrics/ RC scap 10/28 calisthenics, plyo (one-leg broad jump test 6’4”rt/6’2” lt) 6 min on woodway treadmill barefoot 6.5mph, stretches The 0:51 kick was easy. Didn’t use board so it’s safe to assume boards are slower to kick with for me
Updated October 30th, 2019 at 12:53 PM by __steve__
LCM WARMUP 400 fr build, snrkl (6:35) 200 bk, short fins (2:55) KICK 50 flutter kick for time (0:50 that’s much better) 150 ez kick to buffer SPEED 3 x 50 fr on 3:00, short fins 0:35 - 0:30 - 0:27nb to ~40m then breathe (6, 4, 2x resp.)1 x 50 fr ez experiment The effects of various combinations of drag reduction strategies noticed with long course 50m all-out effort flutter kick attempts Materials - well broken in speedo endurance jammer - quite used Tyr AP12 low waist jammer - quite used Tyr AP12 high waist jammer - random kick board - Tyr snorkel Procedure With timer in view from across pool, push off wall, use a couple small dolphin kicks, and surface kick 50m to other side in as little time as possible. Results Hairy/speedo jammer - 10|18|19 0:55 Hairy/Tyr AP12 low waist suit - 10|21|19 0:54 Shaved (except arms)/speedo jammer - 10|23|19 0:53 Shaved (arms too)/Tyr AP12 high waist suit - 10|24|19 0:50 Arms weren’t shaved at one point due to lack of time.
Updated October 27th, 2019 at 11:06 AM by __steve__
Pool setup with floating bulkhead at first, with a team of youngsters training on the scy side. The other side (available) was about 26m this time, shorter than last time. WARMUP 5 x 52m on 1:00 1 x 52m on 2:00 5 x 52m on 1:00 208m bk with fins 4 x 26m br on 1 - 2:00 4 minutes break- bulkhead removed 4Time 50m flutter kick for time 53 flat - better 50m ez flutter kick SET 4 x 50 on 2 - 3:00 as 25m near all-out/25m ez bk 50 head up dolphinkick fr with fins and snorkel 50 eZ
Updated October 23rd, 2019 at 11:54 PM by __steve__
WARMUP 3 x 100 on 2:00 fins fr bk fr KICK 50 flutter kick warmup 50 flutter kick for time 0:54 SET 6 x 16-17m fr on 0:35 6 x 16-17m fr on 0:40 6 x 16-17m fr on 0:45 each 2nd, 3rd, 5th, 6th from midpool dig100 pace building to 50 effort on 3rd Warmdown 200 easy In middle of an experiment to study effects of shaving and tech suit on a 50 LCM flutter kick with a board. So far I have the data for the control and one of the 3 experimental swims. I am using the 50m kick because of current disappointing performance (was kicking 50LCM in under 0:45 in 2015)
Updated October 21st, 2019 at 11:18 PM by __steve__
WARMUP 500 fr extra slow to save shoulders for set/drill snkl8:55 KICK 3 x 100 on 3:00 flutter kick snkl take 1st 50 out fast (0:55☹️) 2 x 50 one leg kick SET 5 x 24m fr (12m area) on 1:00 5 x 24m fr (12m area) on 1:10 dive from gutter and nb on allhigh teenswork turns despite unusual markingsthese cause me great dizziness 100 bk with fins DRILL 50 br fins used free kick 100 one arm drill breathe L-L, R-R ea arm for 50 150 ez fins snkl 50 head-up fr with fly kick fast fins snkl Probably my last aerobic freestyle warmup. Maybe save this type of swimming for a warmdown swim, or even for recovery days about 1.5 K 1250 was filler
Updated October 20th, 2019 at 10:40 PM by __steve__
WARMUP 500 fr wt snorkel SETS 1 x 100 fr 100 k as 50 flutter fast / 50 k ez (fast -0:55☹️) 5 x 100 as 50fr moderate to fast / 50 ez fr’s: nb to 35m then every 2 for remainder44, 40, 38, 36, 34e/z’s: br, bk, bk, bk, bk DRILLS 600 various with fins disappointed about the 50 kick time. I start off good but lose momentum at about 45m. Just several years ago I was doing mid 40’s on these lcm kicks. Just takes forever to recover these days. A finis monofin was on deck, little small, but I used it for 100. It was so uncomfortable- felt like it was pulling off my toes. Had to remove it at 75m and use it as a kick board back to the wall
Updated October 17th, 2019 at 12:22 PM by __steve__
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