View RSS Feed

Blog


I love water for some reason

  1. 12\21\12

    by , December 21st, 2012 at 12:37 PM (Blog)
    SCM at club, only had 30 minutes - 750m




    Warmup/main set
    • 30 x 25 on 1:00, monitor time and count strokes
      • #1 thru #6
        • 17 - 18 strokes
        • 0:23 - 0:20
      • #7 thru #30
        • 16 - 18 strokes
        • 0:16 - 0:17
    1 thru 6 were to warm up.

    On 7 it is interesting to note that the observed effort level was about 92% and I made it in 16 strokes (and < 0:17). But from there the effort level increased, times did not improve, and my stroke efficiency decreased. This is with over 40 seconds rest (1 : 2.75 work to rest ratio).
    Since I could only manage 16.x on this interval I would assume this workout would be good for a 100m which I hear is good for 50 endurance, but unfortunately here it would be at wrong pace.

    To target the 50 I need to do the same workout and effort level but coast to wall at the 15m so I can maintain the pace on fast portions.

    Updated December 21st, 2012 at 12:42 PM by __steve__

    Categories
    Uncategorized
  2. 12\20\12

    by , December 20th, 2012 at 01:47 PM (Blog)
    SCM at club 1750

    WU/transition/main
    • 15x 50m on 1:00 fr, gradually speed up
      • 39 strokes at 0:55 on first, 38 strokes at 0:45 on last
      • BR/L/R/BL
    • 10x 50m on 1:00 fr with snorkel
      • 38 - 39 strokes at 0:48 - 0:51
    Drills/warmdown
    • 20x 25m fr drill/fr drill/br/br order
    Every muscle group sore from yesterday's session, especially chest, upper back, shins, and hamstrings. Needed to swim today though, to maintain whatever feel I may have for the water and to circulate built up pain-tabolites.

    One note, at the end of November just prior to my state SCM meet I got sick (did have flu shot). Wasn't too bad, but I had mild fever, aches, dizziness, chills, and pressed on through the meet (with fulfilling results). Anyway, since then I've had this lingering nasal congestion and scratchy troat.

    Updated December 20th, 2012 at 07:16 PM by __steve__

    Categories
    Uncategorized
  3. 12\19\12 Workout on land

    by , December 19th, 2012 at 02:36 PM (Blog)
    Fitness center on base
    • Torso machine (see attachment)
      • 5 x 8 each side alternately, without rest.
      • This machine targets many torso related swimming muscles like no other
    • Seated calf machine
      • 1 x 40 done explosively
    • Seated leg curl
      • 1 x 10 each leg
    • Leg extensions
      • 1 x 10
    • Lat pulldowns
      • 1 x 10 (excluding warmups)
    • Fly machine
      • 1 x 15 (excluding warmups)
    • Chest press machine
      • 5 x 8
        • raised seat position each set
    • Incline situp
      • 2 x 10, 8
        • held loaded cable on pulley machine for added resistance
    • Knee raises (dip machine, without aft support)
      • 1 x 24
    • 20 lb Medicine Ball toss (max height)
      • 20 x 1 with 0:10 rest
        • As usual, several feet shy of touching racquetball court ceiling (the goal)
    • Various elastic band shoulder targeting exercises
      • feels better than weights
    400M at track
    • 39 x 1 broad jumps on 0:10
      • It took 39 broad jumps every 10 seconds to travel 100M
      • Ave jump = 8'5" toe - toe (7'5" toe - heal)
      • Focused on INHALING each jump - lol

    Updated December 19th, 2012 at 05:47 PM by __steve__

    Categories
    Uncategorized
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	Good machine for swimming.png 
Views:	127 
Size:	33.9 KB 
ID:	6901  
  4. 12\18\12

    by , December 18th, 2012 at 02:07 PM (Blog)
    SCM at club



    WU
    • 100 really slow
    • 19x 25on 0:30 with gradual for respective strokes/time
      • 20/0:28
      • 20/0:27
      • 19/0:27
      • 4 thru 16 ?
      • 16/0:22
      • 16/0:20
      • 15/0:18
    DRILL/SWIM
    • 100 OAD with snorkel 25 per arm x2
      • maintain momentum with kick, neutral hand propulsion
        • hand stays at same point throughout pull
        • 6 strokes per length
    • 20x 25 "humanpaddle drill" on 0:30 with snorkel
      • mostly 14 strokes each, a few 15
      • just made most of them
    • 5x 50back on 1:30
      • 0:55, 0:47, 2-arm back drill, 1:00, 0:52
    • 150kick
    1575m
    Categories
    Uncategorized
  5. 12\16\12

    by , December 16th, 2012 at 01:42 PM (Blog)
    SCM at club 1350m

    Warm-up
    12x50 on 1:03 "human paddle" sculling drill with snorkel. 13 - 14 strokes per length

    100 more done really slow

    Main
    20x25 flutter kick on 1:00 (with board). 17 of them were 22-23 seconds, 3 were 24s.

    100 more of drills

    50 of bk


    Need to make a format for this

    Updated December 16th, 2012 at 02:13 PM by __steve__

    Categories
    Uncategorized
  6. Friday

    by , December 14th, 2012 at 06:50 PM (Blog)
    Noon: weights

    Evening: SCM at club

    1. 500 warm up
    2. 7x 25/25 (fast free/drill) on 2:00
    3. 9x 10/15/25 (fast/easy/drill) on 2:00
    4. 8x 15/10/25 (easy/fast to wall and turn/drill) on 2:00
    5. 7x 25 fly on 0:45 (low 20's)
    6. 4x 50 back on 2:00 (high 40's)
    7. 200 warm down (drill/scull)

    2275m
    Legs cramping near end. Must have been the squats I did this afternoon.

    Weight: 1.12 TGs (162lbs)

    Updated December 15th, 2012 at 08:26 AM by __steve__

    Categories
    Uncategorized
  7. 12/13/12

    by , December 13th, 2012 at 08:12 PM (Blog)
    500 warm-up (drills)

    Same kick set as yesterday, but with 1 less pint of blood (red cross yesterday), and stretched ankels
    20x25m flutter-kick (without board) on 1:00 (24,24,24,24,24,24,24,23,23,23,23,23,22,22,22,22,2 2,23,21,22)
    300 drill and back to work with 1300m done

    Felt tired but it's interesting this set was unaffected from donation. Perhaps lack of aerobic-ish activity. My kick splits started about half second slower but became a little faster toward the end. I also did not have heavyness in my legs as I did yesterday.

    Updated December 14th, 2012 at 09:18 AM by __steve__

    Categories
    Uncategorized
  8. 12/12/12

    by , December 12th, 2012 at 05:49 PM (Blog)
    500m warm-up [8:20]

    Flutter kick (boardless, snorkel)
    20x25m on 1:00 [0:23-0:24]

    30 minutes
    SCM

    Swim was at lunch and lifted weights after work. I noticed the red cross blood donation setup in the basketball couet.. Haven't donated since 1989 (in basic training) and decided "Why not" since I don't have any meets coming up.

    One pint in 6:22

    Updated December 12th, 2012 at 08:28 PM by __steve__

    Categories
    Uncategorized
Page 39 of 39 FirstFirst ... 293536373839