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I love water for some reason

  1. 5|9|16 LCM

    500 warmup of drills with fins and snorkel

    7 x 50 on 1:00 (23 - 20 r) one arm fr with fins and snorkel

    6 x 50 on 1:00 (23 - 20 r) one arm fr with fins and snorkel

    50 fr NB light sprint (32)

    3 x 100 on 3:00 as
    • fr fast / fr ez with fins
    • fl fast / fr ez with fins
    • br fast / bk ez

    2 x 50 flutter kick on 2:00

    10 x 18m fast / 18m ez on 1:00 with fins
    • odds fr, evens fl

    I fixed our car. Was not the alternator (even though it didn't produce voltage when spun), it was the distributor. The dizzy arched and shorted the main conductor in the cap. Same part I replaced last July, at least the part had a lifetime warrantee

    Updated May 9th, 2016 at 11:32 PM by __steve__

  2. 5|6|16 LCM

    1700 easy drills and fr with fins and (most times with) snorkel

    50 bk / 50 br easy sans fins

    50 fr NB, easy sprint NO fins (33)

    20 x 13m fr AFAP on 0:30

    10 x ~18m fast on 1:00 with fins fl odds / fr evens, 18 easy

    300 flutter kick warmdown (7:20)

    I am flabbergasted about swimming a NB 50 LCM without fins! I believe I could've added a turn too, without drowning. What has helped my hypoxic endurance is just the simple old-school holding of breath at random times on dryland (except while driving). This does change everything about my strategy for next month's meet. Not sure if I can endure 50 LCM while adrenaline surged and 100%. But at least I know one breath would be plenty

    Have not really taken a day off swimming in about 3 weeks, and as long as my body holds up I don't plan to take off. Did swim only 500 I think tuesday though.

    Talked to one of the Palmetto coaches at the pool today and congratulated him on his team's performance last weekend - 2nd. Such a vast team they are in members.

    Plenty of work to do in yard this weekend, no drylands planned. Tonight I shall have a conclusion on our car.

    Updated May 7th, 2016 at 02:38 PM by __steve__

  3. 5|5|16 LCM

    About 1000 M easy fr, bk, and drills with fins, with snorkel most of the time

    3 x 100 well rested with fins
    • 50 easy sprint NB (29's) / 50 easy kick on back

    2 x 50 fr without fins easy sprint, taking one breath

    4 x 50 fr with fins
    • 18 M AFAP from a shooter / 32 M easy

    Slept on couch last night. Didn't rest well. My neck hurts. But I had a very pleasant swim today.


    Weights - every muscle group worked at about 85%


    It's not the fuel pump. I hooked up a 9VDC battery to the pump and it worked. I believe it may be the alternator. First, it has 240,000 miles. Second, engine actually runs when jumped from another car but as soon as the cables are disconnected, it dies.

    About the car, Thursday morning, 1 hour before I left for Nationals it died while my wife was driving. I had to pick her up and push the car up a small hill in a parking lot for a tow truck. I was so worried about my legs. I can't say if it had an impact or not, but I did exert 100% force pushing it. I am thankful however, it happened while I was still home. Will be looking for a reasonable replacement car this summer.

    Miss them already
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    Updated May 5th, 2016 at 11:01 PM by __steve__

  4. 5|4|16 LCM

    Greenville LCM meet next month - approaching fast. My 50 fr will be 2nd event of the day on June 18 early afternoon. Also considering the 100 fr, 50 bk, 50 br, 50 fl, and not sure if we will have enough attendants for relays. Pushing the legs now, they are the first to go in LC, so I can taper them properly.

    500 warmup with fins and snorkel

    - 100 kick on 3:00 as 50 flutter fast / 50 frog easy
    • 49 on first flutter, slower after

    - 50 flutter kick on 2:00
    • easy kick first then build each to all-out last 18 M (60's + - 2)
    • noticed kicking from hip more pronounced gave me 2 extra seconds to rest

    1 x 50 fly with fins and snorkel relaxed, loose and flat (34)

    I don't keep tabs on my distance, but that was about 1200 LCM - plenty for me

    Drylands: stretching and yoga poses for about 90 min

    Nationals was such an experience. Was also the greatest learning curve I've had at a meet. I watched how the stars accomplish races. I took it all in. Everyone seems to have their own process, but when they are on the block, they are confident and ready.

    Did an interesting plyometric exercise yesterday: hop forward ten times each leg X 10 while holding arms forward (classic Frankenstein arms). Worked those muscles not worked often

    Need to fix one of our cars. I believe it could be a fuel pump. Hope I can swap it without dropping the tank.

    Updated May 4th, 2016 at 10:23 PM by __steve__

  5. 5|2|16 SCM and meet

    Fun is over, back to work. Was a great experience at Nationals. My team was very supportive and awesome, and many of us had personal and age group bests

    All of my frees had terrible turns to varying degrees. One even had a locked knee push-off using just the calves LOL. I blame that on the locations I choose to train. I also navigate solely on the bottom markings, perhaps I should've peaked forward. I noted the turn markings at GAC were about 5'10 from the wall.

    Other than freestyle turn issues, I managed a PB in 50 Br and 50 Fl. And as a bonus, little old me was placed on a relay team of studs to anchor us a 6th place finish in the 25+ Medley Relay! I got my first medal

    I also drank wine again just a few times.

    Men 50-54 50
    Yard Freestyle Finals 25.47

    Men 50-54 50
    Yard Freestyle from Split Requests NT

    Men 50-54
    100 Yard Freestyle Finals 57.90

    27.48 58.79 (31.31)

    Men 50-54 50
    Yard Breaststroke Finals 35.66


    Men 50-54 50
    Yard Butterfly Finals 31.41

    Men 50-54 100
    Yard Individual Medley Finals 1:20.00

    Men 25+ 200
    Yard Medley Relay

    6 GSMS
    'A' M25+ GSMS 1:43.00
    1:38.75 10.00
    1) Costa, Leonardo (M38) 2) Silva, Fabio M (M38)
    3) Fachin, Andre A (M26) 4) Dalpiaz, Steve R (M50)
    24.11 (24.11) 40.28 (16.17) 1:13.86 (33.58) 1:38.75 (24.89)

    Mixed 45+ 200
    Yard Freestyle Relay

    29 GSMS 'A' X45+ GSMS 2:25.00
    1) Dalpiaz, Steve R (M50) 2) Chappell, Melinda E (F55)
    3) Hilton, Patti K (F63) 4) Alderson, Pat (M64)
    25.67(25.67) 59.11(33.44) 1:32.54(33.43) 1:58.11(25.57)

    Also did a fly in a 3rd relay, swam a 29.64. But I looked 24 yrs older

    Coach suggested I should work on my fly. I've been improving this stroke each consecutive meet with just the event as the only time I actually swam it. I plan to proceed with caution however, using fins, moderation, extra rest, and one length at a time.


    500 warmup with fins and snorkel

    7 x 50 on 2:00 as 25 AFAP / 25 easy fr with fins

    • AFAP's: Fr, Fl, Bk, FK, back FK, UWDK, back UWDK

    8 x 13m on 1:00 AFAP kick on 1:00 as belly or back FK

    30 seconds 6 mph (run) / 3 min 2 mph (walk)
    30 seconds 7 mph / 3 min 2 mph
    30 seconds 8 mph / 3 min 2 mph
    30 seconds 9 mph / 3 min 2 mph
    30 seconds 10 mph / 3 min 2 mph
    30 seconds 11 mph

    Hack squats machine heavy - 5 reps
    Pushups on blocks with added band resistance - 10 reps
    Negative pullups - 5 reps
    Dips / knee lifts
    Leg presses
    Leg curls
    explosive leg extensions
    Standing calf raises
    side plank shoulder raises with DB
    pushup position on DBs alt rows
    negative leg raises
    negative adductors

    The pushup position while holding DBs and raising one to shoulder I found, is an excellent core exercise. I used the #15's and alternated L and R each set for 4 sets of 5 reps each arm . It was actually more difficult keeping both feet on the ground.

    Updated May 3rd, 2016 at 09:51 AM by __steve__

  6. 4|26|16 SCM

    Easy swimming yesterday mostly with fins doing drills and what-not. Did accomplish a few sprinted 12.5's, one supersonic flip turn, one 25m flutter kick blast with some degree of taper guilt, but I should be OK.

    Roughly the same today but replaced the drills with dives from sides + UW flips, about 20 easy 15.6m turn drills with varying number of strokes leading in (to be ready for anything going in wall), and midpool and static flips forward and reverse, on side, etc, until I became seasick.

    New Product review
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    I like the MP snorkel so much better than the finis. It stays put, has better flow, doesn't catch, drag, or move around on the head. It fits very snugly is quite comfortable, and the strap ratchet seems well engineered and durable (unlike finis IMO). The only thing I needed to get accustomed to was the mouthpiece, which is a little bulky and made clearing water after UW's different. Was just a brief learning curve however.

    The Arena fins are very similar to the Hydro Tech II's I've been using for several years, but not as wide or long. They have less grip to walk in and not as propulsive either. But the best part is that they fit me: The Hydro's are cut to fit feet with big toes that are shorter then the adjacent toes (weird feet IMO) which required me to modify them because of cramped space, and even then my toes were still getting beat up. The Arena on the other hand, has a drain in the area so my big toe sticks out and are finally liberated.
  7. 4|24|16 scm

    Took yesterday off. Made the 240 mile drive to move daughter's stuff from dorm room for summer, which included a loft. Left home around noon and returned after 2 am. Easy swim today:

    750 easy fr with fins
    30 x 15.3m turn drill on 0:20
    • alternate through 2, 3, and 4 strokes into wall, turn, and glide back

    Went to chiropractor for first time ever on Friday. My hope was to relieve some of the right arm issues (shoulder, forearm, wrist and hand pain, numbness, tingling) with no success. However, I can't remember the last time my neck has felt so relieved. Must have been over ten years like that and I became used to it.

    We're getting excited about our summer vacation in the south Caribbean. My wife's native land, and my place of rest and enjoyment. Will be the first time just the two of us go, so it may take getting used to. Already been swimoutletting in preparation:
    Click image for larger version. 

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    Haven't bought the MF yet, still deciding on size. Due to fitting reviews I may get the XXL (12.5+) even though my feet are just 11's. My feet are unusually wide, and my big toes are the leading edge and tend to get squished in closed toe fins.

    Plan to use the MP snorkel for pool training as a twist (been buying finis's every year for awhile), then modify my current finis snorkel into a GoPro mounted, snorkeling device as I successfully did last year. Makes for ideal OW/snorkeling/beginner free diving combination. Maybe even use the MF as such too, for an interesting boost.

    The Buoy will come in handy for regular OW swimming through traffic areas. Many times in the past where I could've used one.

    Updated April 24th, 2016 at 11:31 PM by __steve__

  8. 4|21|16 SCM

    500 easy
    10 x 15-20 fr on 1:00 easy sprint
    12 x 15 on fr 0:40 easier sprint

    30 min of stretching

    Left shin is completely well, and my left adductor/lower abdomen problem is not bothering me as of yesterday. Looked back at my blogs to pinpoint that the adductor/lower abdomen injury had plagued me since last May!

    Right arm hurts though, from hand to shoulder. At the back of the shoulder a muscle keeps twitching itself, but the arm feels better when it does - now that's weird.

    90F water provided fastest average pace in 100m event over 79F and 68F. Whereas submaxial swims showed less of a change except HR.
    I bet 50s would show even a greater proportional temp/speed relationship

    Updated April 23rd, 2016 at 03:18 PM by __steve__

  9. 4|20|16 SCM

    7 x (3 x 25 fr on 0:20) on 3:00
    • each first 25 was dive-from-side and nb

    8 x 12.5 fr (D-F-S) / 12.5 br on 1:00

    Did a lot of stretching and RC last night
  10. 4|19|16 SCM

    Warmup with an easy nb sprint from a side dive

    30 x 25 nb fr on 1:00
    • modest, but quick sprint every 2 ea
    • closed fists with fins every other 2 ea

    7 x 25 fr on 0:40, very easy and slow

    Shin did improve other day, but still the same today and can't kick hard yet. Daily activities irritate it. Also seems warmer and slightly enlarged compared to the other. It's like I'm made of glass or something.

    Maybe a good thing - will have fresh legs in 10 days
  11. 4|18|16 flipped out

    300m easy kick

    100m broken, easy fr sprint

    4 x 50 on ?:?? as 12.5 flutter/12.5 br/ 12.5 fr/12.5 UWDK

    20 x 15.3m TD on 0:30
    • flipped UW to develop rollspeed

    40 x 5m on 0:15 UW push and flip (arms back)

    50m of forward flips

    50 ez fr sprint with fins/snorkel

    Illness has fizzled out, just mild chest crud remains, plan to get rid of that outside tonight. Left front shin also improving.

    Re-insulated attic this weekend with 12 bags of non-fiberglass stuff. Yoga allowed me to accomplish this task effectively and without injury.

    Hack squats
    Pushups (hands/feet on blocks) with elastic resistance (about 55 at top)
    Negative pull-ups
    lower back
    back of legs

    Updated April 18th, 2016 at 11:22 PM by __steve__

  12. 4|15|16 SCY

    Been sick for 2.5 days. Took yesterday off but did moderate drylands. this afternoon I hit a SCY pool as a driveby while passing one up running errands. Asked if I could use blocks (nope), then was kicked out by a team after 30 minutes (even though I paid $5).

    Easy 50 fr's

    A few fast 25's

    ez bk-br-fr

    50 nb easy sprint - 29

    Drills with fins and snorkel

    Since Monday my left lower shin has been irritating me. It is mild and chronic while walking, using clutch, easy swimming, so forth, but the pain is sharp when kicking all-out. I believe it was from working 18 straight hours on Sunday wearing steel toe combat boots the first half, and heavy steel-toe doc martins the second half. I'm on my feet constantly when we're busy (walking across flightline, pushing stands, etc), and we've been busy lately (have a random tempo). Just happy to finally get a break. I plan to spray insulation throughout attic tomorrow, maybe not. But it must be done before the heat comes.

    Updated April 15th, 2016 at 11:04 PM by __steve__

  13. 4|12|16 SCM and some drylands

    SCM 30 minutes

    Swim-turn-swim as fr, starting without wall, 20 ea on 0:30
    • Started 5m from wall, ea time working up to 12.5m, then back down to 5m

    Run (parallel with side) and dive (about 11m out), sprint and turn
    • 5 on about 2:00

    12 x 15.3m dive and UW turn in 7.7m wide area
    • dive, pull L, pull R and turn with body mostly under surface

    4 x 50 fr on 1:00 with fins and snorkel, easy but on top of water

    The last effort of the day I decided to flip-turn as fast as I can. 1st time I turned and pushed so quick. It's about timing and then actually making an effort, but correctly.

    Drylands: shoulders, RC, torso, and stretching

    Updated April 12th, 2016 at 11:56 PM by __steve__

  14. 4|11|16 SCM

    10 x 50 on 2:00 as [12.5 (turn) 12.5 fr - fast], [12.5 br (turn) 12.5 fr or bk - easy]

    10 x 75 on 3:00 as 12.5 easy 12.5 (turn) 12.5 fr - fast, 12.5 br (turn) 25 fr or bk - easy

    4 x 50 fr with fins and snorkel on 1:30

    4 x 25 dolphin fr with fins and snorkel

    Felt no connection with water. Feel a loss of structure to my training. Just how I feel at moment, maybe only partly true and I'm just recovering from weekend.
  15. 4|10|16 SCM and drylandz

    Quick swim during my lunch (which I extended)

    10 x 25 fr nb on 2:00 dive from side fr with fins fast

    25 flutter kick AFAP 19 (very slow time)

    10 x 25 fr nb on 1:00 with fins

    Drylands on my lunch break for other job (slightly extended)

    5:05 min on treadmill set to 9 MPH

    1 x 32 of #55's DBBP

    Several sets of various med/light weight lat exercises with no rest

    1 x 20 of 180 Hack squat machine

    Leg curls and leg extensions med/light

    abs for about 5 min

    Worked yesterday. Came in this morning @ 6:55am, still have about an hour to go for tonight (11:30pm). At least I had to take 1.5 hours of leave where the two shifts overlap.
  16. 4|8|16 SCY slippery block pool

    I never look forward to the pain of AFAP 50's from block

    warmed up for 15 minutes with fins

    50 #1 (track start)
    • 26 low
    • back foot slipped
    • took one breath back
    • even split the 25's lol

    10 min eazy with fins

    50 #2 (grab start)
    • 26 flat
    • one breath

    10 min easy with fins

    50 #3 (grab start)
    • 25 high maybe
    • took 2 breaths, 2nd half
    • felt the lactate but still fastest swim
    10 min easy

    25 AFAP with fins

    Haven't tried grab start in 2 yrs, might be faster for me and worth returning to.

    The last 50 was the fastest, but oddly I was already toasted, and I even had to take 2 breaths for it (less oxygen from increased LA). This just supports the notion that minor changes in the start (or turn) will have a significant impact on overall time, whereas swimming tired has less impact than expected. Hell, the 2 breaths I took (clearly seen in video) were more like gasps, and furthermore taken out of streamline. Maybe the first (slowest) 50 simply had the worst start but fastest swim. In media player, if I pause the vid of it midway my feet are in the air turning.

    Lesson, treat entire 50 race as nothing more than a solid start with a good turn

    Updated April 9th, 2016 at 01:39 PM by __steve__

  17. 4|5|16 & 4|6|16

    SCM 4|4

    (forgot details but it included IM turns)

    15 x 25 or 50 on 5:00

    5 x 50 on 3:00

    DRYLANDS: Weights / BW (Lower body, chest, back), stretching

    SCM 4|5

    7 x 35 on 2:00
    • nb fr, fast

    2 x 35 on 3:00
    • nb fr, faster

    10 x 20 on 1:00
    • 10m fr - turn - 10m fr
    • 10m br - turn - 10m fr
    • 10m fr - turn - 10m fr
    • 10m br - turn - 10m bk
    • repeat above 1.5 x

    4 x 20 on 0:30
    • 10m fr - turn - 10m fr

    2 x 25m flutter kick from side dive AFAP on about 2:00
    • 17
    • 19

    DRYLANDS: Weights (RC, shoulders, triceps), stretching

    SCM 4|6

    8 x 50 fr on 1:00 (warmup)
    • high 40's build to high 30's
    • I shouldn't bother with these aerobic warmups anymore (need to take Fort's advice more often). This simple set nearly drained shoulders.

    5 x 50 fr on 3:00
    • 15m ez - 20m fast - 15m ez
    • 40's flat

    5 x 50 fr on 3:00
    • 15m ez - 20m fast - 15m med
    • 30's mid+

    20 fast = (10m)(turn)(10m)
    25m flutter kick from side dive AFAP
    • 17

    23m UWDK
    • 17

    25 ex kick

    DRYLANDS: Weights (Lower body, back, chest) 30 min, stretching

    Plan to make it to the SCY pool with flimsy blocks on Friday. Will bring the GoPro. Have weekend warrior duty this weekend which means I must work a double shift on Sunday.
  18. 4|3|16 SCM

    warmed up

    6 x 100 fr on 4:00 - 6:00
    • 1:30, :18, :17, :17, :18, :17

    3 x 25 fr + turn + breakout and 2 strokes on 5:00

    10 x 22.5 on 1:00 as 15m fr + turn + breakout and 3 strokes

    25m AFAP flutter kick 0:17

    Filmed the stuff above to figure out what my problem is during my turns (they need work). I'm wasting time transitioning into the flip and once the feet are planted I waste time before I push. I also miss my timing most of the time, either too close where I shoot towards the bottom, or even (less often) too far where my legs are already locked

    I don't have my exact times from the meet yesterday but know as much as I need to LOL

    My 50 fr yesterday was way too slow - I didn't see the guy to my left going in, but he was right there ahead of me off the wall. I was like ??? We rolled on opposing sides so I could see in clear view my slowness, so I got distracted, lost my patients, and ended up breaking out too deep and recovering my arm under water. I swam like a madman trying to regain what I lost, but lost time can't be regain - 25.8. Joel said my breakout looked excellent, but what he didn't see was all the mayhem that went on underwater, he saw me hustling my arse off trying to regain what was already lost lol.

    My 100 was worst, like over 3 seconds slower than what I swam just 40 days ago! I messed up all 3 turns. Last Feb I only messed up one turn.

    My 50 breast was 2 hundredths slower than Feb

    PB in 1IM, but it was also a personal first - 1:14. The back to breast suicide turn went perfectly because I've been practicing that. But I just can't seem to land fl and br into the turn right to make good transitions. Need to work those. My Coach said when I fly I'm way to high out of the water - so high out that my chest was surfaced lol! That's what I get for not doing this stroke at practice. These are mistakes kids make, not 50 yr olds.

    The 25 yds fr I tried starting in an awkward manner: A grab start with feet in gutter, one inch deep of water and my hands grabbing the edge, up and back, from behind. There was a guy in my heat that false started and fell in, which, in addition to how everyone was lined up ready to go, made me laugh, and I never managed to start on time. I ended up with a time close to what I have timed myself doing from a side dive at practice, but for 25m.

    For the 25 fly I just didn't breathe and went 13 something with a from the gutter, swinging-arms style start

    Also did the 25 br

    I need to keep my mind focused and my nerves at bay during swim meets. I also need to fix my turns which means I need to travel to a pool to workout in that has turn markings so I can get my rhythm back.

    I am not worried about yesterdays performance, maybe a little disappointed, and I'm glad it happened so I can have a clear picture of what I need to do. But I did indeed have a sincerely fun time swimming poorly. Seriously. The 25's were a blast, I think everyone enjoyed doing them, even with handicapped starts.

    Drylands today

    5 min @ 9mph on treadmill. That hurt since I haven't ran in several weeks

    Weights - worked legs, chest, back, hips, and core. Did stretching

    Updated April 4th, 2016 at 01:10 AM by __steve__

  19. 3|31|16

    Swam daily 3|24 to 3|31
    • Short repeats on 0:20 to 3:00 with steady decrease in effort each day
    • Fins used much of the time
    • Did a few turn drills
    • Easy starts from the side
    • Avoided any kicking (unless UW with fins)
    • increased qty of drills

    • 2 light, high rep weights sessions
    • daily stretching

    Updated March 31st, 2016 at 06:15 PM by __steve__

  20. 3|23|16 stretching and plyo

    about 80 minutes

    Did a few sets of:
    • vertical drop and hops
    • static track stance, then move into proper streamline with an inhale
    • moving yoga stretches
    • abdominal stuff
    • RC stuff

    Wonder what to try in pool tomorrow
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