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I love water for some reason

  1. 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__

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  2. 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
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  3. 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__

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  4. 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__

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  5. 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__

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  6. 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__

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