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I love water for some reason

  1. 12|20|19 LCM

    by , December 20th, 2019 at 05:53 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 10:18 AM by __steve__

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  2. 12|14|19 LCM

    by , December 14th, 2019 at 06:25 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 07:13 PM by __steve__

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  3. 12|12|19 just drylands

    by , December 12th, 2019 at 11:41 PM (Blog)
    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
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  4. 12|10|19 LCM

    by , December 10th, 2019 at 09:23 PM (Blog)

    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 09:13 PM by __steve__

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  5. 12|3|19 SCY

    by , December 3rd, 2019 at 10:21 PM (Blog)
    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 10:06 AM by __steve__

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  6. 12|2|19 SCY

    by , December 3rd, 2019 at 10:53 AM (Blog)
    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 08:10 PM by __steve__

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  7. 12|1|19 SCY

    by , December 1st, 2019 at 06:32 PM (Blog)
    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 08:16 PM by __steve__

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  8. 11|29|19 and 11|30|19 SCY

    by , December 1st, 2019 at 02:17 PM (Blog)
    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 08:19 PM by __steve__

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  9. 11|27|19 SCY

    by , November 27th, 2019 at 05:30 PM (Blog)
    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 08:21 PM by __steve__

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  10. 11|26|19 SCY

    by , November 26th, 2019 at 12:41 PM (Blog)
    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 08:22 PM by __steve__

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  11. 11|24|19 SCY Buckner fitness pool

    by , November 24th, 2019 at 10:08 PM (Blog)
    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 08:25 PM by __steve__

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  12. 11|12|19 LCM

    by , November 13th, 2019 at 03:46 PM (Blog)

    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 01:40 PM by __steve__

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  13. 11|8|19 LCM

    by , November 9th, 2019 at 01:05 PM (Blog)
    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 recovery
    • 200 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 01:52 PM by __steve__

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  14. 11|6|19 LCM recovery swim

    by , November 6th, 2019 at 04:02 PM (Blog)
    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 07:15 PM by __steve__

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  15. 11|5|19 LCM

    by , November 5th, 2019 at 04:00 PM (Blog)
    LCM
    4x50fr with short fins on 2:00
    • 40, 35, 30, 28

    2x50fr with short fins on 3:00
    • 32, 30
    • 1st 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 09:53 PM by __steve__

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  16. 10|31|19 LCM

    by , October 31st, 2019 at 05:35 PM (Blog)

    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 order
    • every 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, snrkl
    • slow motion straight-arm fr
    • backstroke go UW for 4 SDBK 2 x mid strok




    Updated October 31st, 2019 at 06:32 PM by __steve__

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  17. 10|29|19 LCM

    by , October 29th, 2019 at 05:56 PM (Blog)


    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 11:53 AM by __steve__

    Categories
    Swim Workouts
  18. 10|24|19 LCM 50m kick test

    by , October 24th, 2019 at 06:27 PM (Blog)
    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 - 0:27
    • nb 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 10:06 AM by __steve__

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  19. 10|23|19 LCM

    by , October 23rd, 2019 at 09:12 PM (Blog)
    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 10:54 PM by __steve__

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  20. 10|21|19 LCM 26 min

    by , October 21st, 2019 at 09:38 PM (Blog)

    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 dig
    • 100 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 10:18 PM by __steve__

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