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  1. SCM 1|18|16

    by , January 18th, 2016 at 10:05 PM (Blog)
    30 x 15.3 turn drill on 0:20
    500 drills
    10 x 25 on 1:00 as 12.5m fr, turn midway, then 12.5m fr back to wall
    10 x 22 on 1:00 as 11m hypoV SDK (lungs empty), stop and breathe, then 11m fast flutter kick back to wall
    4 x 50 on 5:00 as 25m UWDK, then on 0:30 12.5 fast fr + 12.5 easy fr


    Legs sore from treadmill running yesterday

    Updated January 19th, 2016 at 11:35 AM by __steve__

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  2. 1|17|16 Drylands

    by , January 17th, 2016 at 10:29 PM (Blog)
    Sunday (Runday)
    Too cold for me to run so I used a treadmill.
    3.2 mph for 3:00 (fast walk)
    8.5 mph for 7:00 (run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    9.5 mph for 0:45 (run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    10.5 mph for 0:45 (fast run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    11.5 mph for 0:45 (faster run)
    2.0 mph for 3:00 (walk)
    accelerate for 0:15
    12.0 mph for 0:40 (for dear life run)

    After each run portion I had to quickly hop off with a dip and place feet outside pad until it slowed down. From what I have seen from blooper videos on TV and youtube, I was a little timid at first (running fast then catching with my hands), but it appears to be relatively safe. I wonder if I could just program my intervals in there.

    Weights:
    kneeling DBDL on bench
    Weighted step-ups
    Negative leg ext
    Leg curls
    DB hops
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  3. 1|16|16 SCM

    by , January 16th, 2016 at 09:24 PM (Blog)
    About 500 of easy fr with ankles tied loose enough to kick

    50 fr, pushed, fast, breathed 2x on 2nd half (29 mid-high)

    20 x 17m turn drill with ankles loosely tied

    100 of drills

    3 x 37.5m on 3:00 fr hypoventilative trial as:
    • sprint a 25 hypoxic, let ALL air out, and on 0:21 go as far as possible with lungs empty.



    Tying ankles has helped my breakout. Problem was with timing and rotation. My right foot would kick out too wide on up-kick, and my left (1st) stroke would go outward to counter. My breakouts really seem to carry UW momentum to the surface much better.

    I'm almost certain I have never gone 50m under 30 from a push before. It was well overdue.

    The hypoventilative set is definitely a keeper. More precisely it was done as:
    25 hypoxic sprint exhaling throughout length, touch, inhale just once at wall, then exhale everything and immediately (on 0:21), with lungs fully deflated, go as far as possible. The urge to breathe on the final 12.5m was very powerful.
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  4. 1|16|16 SCM

    by , January 16th, 2016 at 01:49 AM (Blog)
    30 x 16m on 0:30 turn drill with ankles tethered just enough for narrow kick

    10 x 15m on 1:00 fr with fins and ankles tethered

    4 x 25 UWDK and UWFK on 4:00

    1 x 15m AFAP dive from side

    3 x 25 fr AFAP on 1:00 14's (low or under)

    1 x 25 AFAP flutter kick 17

    about 900m

    All were NB

    Tying my ankles seems to be solving the problem I had with a foot going out at breakout. Enough slack to kick narrow and well within streamline

    Did weights yesterday - chest, back, biceps

    I think I consume too much wine. It all goes to my beltline
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  5. 1|13|16 SCM

    by , January 13th, 2016 at 04:46 PM (Blog)
    10 x 25 on 1:00 easy fr sprint hypoxic

    8 x 25 on 4:00 AFAP fr (timed by watch) / 25 easy br
    • *15.01, 15.09, 14.79, 14.76, 14.79, 14.91, 14.37, 14.42


    *Posted times are at least 0.5s slower than actual due to timing method

    Raceclub's yoga for swimmers - core (22 min)


    Raceclub's yoga for swimmers - shoulders (18 min)

    Updated January 13th, 2016 at 10:23 PM by __steve__

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  6. 1|12|16 SCM and drylands

    by , January 12th, 2016 at 09:45 PM (Blog)
    Back to normal work schedule, finally.

    SCM
    45 min of various drills at very easy to moderately easy efforts

    25 UWDK



    Weights

    worked legs, back and abs
    • On legs and back I used heavy weight but just 3-5 rep (about 90% or less rep max)
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  7. 1|10|16 SCM

    by , January 10th, 2016 at 01:39 PM (Blog)



    yesterday - lifted weights (shoulders, back, torso, arms, and legs)




    today - SCM

    500 warmup with fins and snorkel

    20 x 30m on 1:00

    • 15m fr fast, from the side dive / 15m easy br or bk

    5 x 25m UWDK on 4:00

    • 18's - 17 high





    once-a-week Sunday run accomplished. 1.5mi in 11:03
    400m splitz ( first split was 409m)
    1:45, 1:49, 1:51, 1:55, 1:57, 1:46

    Updated January 10th, 2016 at 05:09 PM by __steve__

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  8. 1|8|16 SCM

    About 500 warmup

    10 X 30m on 1:00 - 15m fast fr / 15m easy br

    10 X 30m on 1:00 - 15m UWDK or UWFK / 15m ez br

    8 X 25 on 1:00 fr with dolphin kick and head up

    100 drills

    100 flutter kick as 12.5 fast / 12.5 easy



    the 8 X 25 really stimulated acidosis

    Updated January 9th, 2016 at 08:58 AM by __steve__

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  9. 1|7|16 SCM drylands / SCM

    SCM yesterday
    about 1500 of drills and kicking

    lifted weights
    • legs / chest hit hard (nice and sore now)
    • worked back easy

    yoga for swimmers - legs

    SCM today (brought camera for review)

    Warmed up with about 300

    50 NB easy sprint (32)

    3 x 25 fr 95% with plenty of rest

    3x (4 x 15.6m turn drill on 0:18) on plenty of rest

    • from footage, not folding legs into turn fast enough



    Have to work until 11pm tonight then be back in tomorrow morning by 7:00am for a shift, then work through weekend, and then on Monday work from 7:00 am to 4:00pm (quickly change clothes) and work from 4:00pm to midnight. By Tuesday I will be
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  10. 1|4|16 SCM / drylands

    800 easy

    11 x 25 fr on 5:00 (plus 25 easy br)

    Used a conservative timing method: By hitting the START on my watch while UW then going, then instead of a finishing touch at the wall, I just touched the STOP on the watch and took note of time. The actual times can't be slower than posted, but it was still ego busting.

    Fastest was 14.80, slowest was 15.60

    Interesting that three were done using a dolphin kick free, with fast turnover, and they had faster average times and I felt less winded afterwards.


    Drylands

    Raceclubs yoga for swimmers - core
    Raceclubs yoga for swimmers - legs (had to stop half way in to this one because lunch was over with)

    Updated January 4th, 2016 at 10:21 PM by __steve__

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  11. 1|3|16 drylands

    Sunday run - 1.5mi (11:15)



    weights

    LP / DBBP superset
    • 6 sets of 10 (ea)

    Kneeling DBDL on bench
    • 3 x 10 ea

    Side kicks using stationary leg press machine
    • 1 x 10 ea

    Lat pulldowns easy
    • 1 x 20

    cable rows easy
    • 1 x 10 ea

    Leg curls / extensions superset
    • 1 x 10

    Back extensions
    • 1 x 20

    Cable pulldowns easy
    • 2 x 15 ea

    helicopter hip exercise with 5 lbs tied to each shoe lace
    • 1 x 10 ea

    Updated January 4th, 2016 at 09:51 AM by __steve__

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  12. 1|2|16 SCM

    6 x 50 on 2:00 done as:
    • 22m UWDK / 25m easy fr

    4 x 50 on 3:00 done as:
    • 25m UWDK / 25m easy fr

    10 x 30 on 1:00 as:
    • 15m fast fr / 15m easy br

    5 x 30 on 2:00 as:
    • 15m fast fr / 15m easy br

    5 x 30 on 2:00 as:
    • 15m dive from side fast fr / 15m easy bk

    10 x 12.5m on 1:00 fast UWFK

    The UWDK's were done at a pace to hold the UW distance - just 0:20's+ - and work on form. Took about 20 kicks for both sets (22m and 25m).

    Right hand is painfully numb. been like that off and on for awhile, and it's from the shoulder. Unfortunately I irritated it at work last week. I can see a visual difference between left and right shoulder - a small group of the right deltoid has atrophied. Don't know what to do. I'll carry on for awhile and see how it goes.

    Updated January 3rd, 2016 at 11:58 AM by __steve__

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  13. 12|30|15 LCM easy day mostly kicking

    by , December 30th, 2015 at 03:08 PM (Blog)
    Had to force myself to swim today, was no spirit to my swimming efforts. Recall I had disturbances last night while sleeping, maybe that's the reason. I therefore spent an easy hour kicking at various intensities, did some back and breast, and worked on a few bubble rings in deep area. The bubble ring formations were not the nice, slow rising, poloidal vortexes I can manage. They were amoeba shaped and looked tired.


    Did have the energy to lift weights - legs

    Updated December 30th, 2015 at 10:04 PM by __steve__

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  14. 12|29|15 LCM Ca⁺⁺

    by , December 29th, 2015 at 04:05 PM (Blog)
    200 easy drills with fins

    4 x 50 on 5:00
    • 34
    • 30
    • 31
    • 31


    Wanted to try a leaking calcium set. Bottom line, it's just an acid production set.

    Yoga for swimmers core in the evening - accomplished about 93% of it

    Updated December 29th, 2015 at 08:35 PM by __steve__

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  15. 12|27|15 SCM and drylands

    by , December 27th, 2015 at 09:08 PM (Blog)
    SCM:

    8 x 25 UWDK (+25 easy fr) on 2:00

    5 x 25 fr AFAP on about 5:00
    • filmed for review

    Random kicking for about 15 minutes




    Drylands:

    Walked 400m

    Ran 1.5 miles (11:16)

    2 x 100m dash while trying to spin arms in a freestyle motion
    • very unnatural, don't try when others can view. does however engage strange muscle groups





    From my videos, it appears my stroke rate is slower. Even with the steep catch I use. My arms seem to move just as slow above the water, as below. I was once able to hold quite a fast turnover 2 yrs ago, maybe faster, maybe not, I'm not sure. I feel as if I have too many ST fibers (gross). Need to perform the dolphin kick freestyle, looking forward, with head up drill.

    I understand a percent of muscular fibers are able to change role through training. But I do not understand if this would be systemic change, or localized. For instance, if I've been running aerobically and the genomic change within cells occurs towards ST, does this occur everywhere? Or would it be localized (legs - FT:ST ↓, upper body - FT:ST remains unchanged)

    Updated December 28th, 2015 at 03:08 PM by __steve__

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  16. 12|26|15 SCM

    by , December 26th, 2015 at 07:28 PM (Blog)
    weights: legs, chest, and back


    SCM:

    10 x 15.6m turn drill on 0:16

    20 x 15.6m turn drill on 0:30

    3 fly to bk turns
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  17. 12|24|15 SCM, 25 test

    by , December 26th, 2015 at 12:02 PM (Blog)
    500 drill

    10 x 30m on 1:00
    • fr, hustle to 15m mark / 15m easy br

    1 x 25m fr, not quite AFAP

    3 x 25m AFAP fr, pushed on 5:00
    • timed by self-starting / stopping watch (~ 1 sec slow): 15.36, 15.17, 14.90

    2 x 25m AFAP fr, pushed on 5:00
    • timed by video: 13.8, 13.9

    1 x 25m fr, fast, for UW video
    • not timed



    Self timing method using my watch seems almost 1 second slow. Although there was a drop in time for those three sprints, I probably just started to "get the hang of" the method. Guestimating an accuracy of 0.9 seconds, and precision of 0.2 sec.

    Just a self-reminder this watch-timing is a useful tool to monitor performance changes with stroke modifications, or to do self checks (i.e., # SDK's, breakout angle, stroke tempo, or streamline). Using a camera for this might be better, but can be a hassel

    Updated December 26th, 2015 at 12:08 PM by __steve__

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  18. 12|22|15 SCM

    by , December 22nd, 2015 at 10:08 PM (Blog)
    3 x 50 drill

    25fr easy sprint, dive from side

    25br easy sprint, dive from side

    50 drill

    25fr easy sprint

    25 fast kick

    6 x 30 on 1:30, dive from side as:
    • 15m fast / 15m easy (fr / br, UWDK / br, UWFK / br order)

    14 x 25m on 0:40 as 12.5 fast / 12.5 easy

    Raceclub's yoga for swimmers - core



    about 1000m yesterday of recovery swimming drills



    Ran 1.5 mi in 11:23 on 12|20|15 but forgot to log it

    Updated January 3rd, 2016 at 09:01 PM by __steve__

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  19. 12|19|15 SCM yesterday (18th)

    by , December 19th, 2015 at 10:16 AM (Blog)
    500 worth of challenging drills

    1 x 50 on 5:00
    • 25m FR, smooth, hypoxic / 25m easy BR (on 0:20)
    • 0:16 / 0:27


    9 x 50 on 5:00
    • 25m FR, AFAP, hypoxic, pushed / 25m easy BR (on 0:20)
    • 0:14's (fr) / 0:22 - 0:29's (br)



    Could not get under 0:14 with the 25 AFAP's no matter what I tried, except for once. But I'm almost certain I launched a little early that time.

    It is interesting to note the difference between swimming as if I was being chased by a crocodile, and swimming conservatively and relaxed, taking 1-2 fewer strokes, is no difference in time. I contribute this to two (or more) possible reasons:
    1) I am reaching mathematical drag coefficients
    2) form is breaking down with max effort
    3) both "1)" and "2)"
    4) both, because "2)" is causing "1)"
    5) partly because of "1)", and partly because of of "4)"

    Updated December 20th, 2015 at 12:48 PM by __steve__

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  20. 12|17|15 SCM

    by , December 17th, 2015 at 09:38 PM (Blog)
    20 x 25 various challenging (for me) fr drills on 5-20 sec rest

    5 x (2 x 25m fr on 0:30 hypoxic) on 4:00

    10 x 30m as 15mUWDK / 15m easy br or bk on 1:00

    10 x 30m as 4 UWDK then UWFK to 15m / 15m easy br or bk on 1:00

    Several 10 sec blasts of rapid UWDK's and UWFK's

    Too much chlorine! I feel chlorinated, the tip of my tongue still stings

    Updated December 17th, 2015 at 09:45 PM by __steve__

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