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I love water for some reason

  1. 12|31|17 scm _ kick IM 200ís

    by , December 31st, 2017 at 07:12 PM (Blog)

    17 x 200 IM kick
    • ea 25 of fly kick as 12.5 UWDK (stop midway to briefly breathe) 12.5 UW Atlantis kick
    • 50 frog and 50 free kicks were done with board and snorkel

    Felt fine but started getting leg cramps on 14th 200 during a flip. Straight leg flips with soft pushes remedied the situation

    Felt good swimming over an hour without any shoulder discomfort (usually happens 15 minutes of using arms)

    Yesterday - weights, very light upper body, 1 set heavy lower body

    Updated January 1st, 2018 at 02:32 AM by __steve__

  2. 12|25|17 to 12|29|17

    by , December 29th, 2017 at 07:46 PM (Blog)
    Been out of pool due to superficial injury while cutting parsnips for Christmas dinner. Got sidetracked while dicing away and mistaken my thumb for a carrot. Superglue and a latex bandage worked well.

    Post Christmas dinner yoga
    30 x DD(downdog) to chaturanga
    30 x touch toes, to half way up, to toes again, then all the way up
    20 x (ea leg) DD, to DD with leg up, to warrior, to fwd warrior arms back

    treadmill - lactate production
    8 x 0:30 on 3:00
    • e.g, 0:30 @ 20% inc and 7mph, then walk remaining 2:30 @ 2mph

    just did 5 sets of farmer walks up/down stairs with dumbells

    treadmill - lactate tolerance
    5.5mph 4min
    2mph 2min
    6.5mph 4min
    2mph 2min
    7.5mph 4min
    2mph 2min
    7.5mph at 3% inc 4min
    2mph 2min
    7.5mph at 6% inc 1:30min

    then did weights/ other drylands for full body

    11 x 200 IM kick
    • fly as 12.5m UWDK, stop for breath, 12.5 UW atlantis kick x 2
    • breast and free used a snorkel and board
  3. 12|22|17 scm

    by , December 23rd, 2017 at 09:03 PM (Blog)
    11 x 50 flutter kick on 1:30
    • 1:10ís - 15ís

    7 x 50 kick on 1:30
    • as 25 flutter / 25 (o) frog (e) fly
    • 1:12ís - 18ís

    drylands - very light upper body, 1 set of legs

    Updated December 24th, 2017 at 02:14 PM by __steve__

  4. 12|20|17 drylands/scm

    by , December 21st, 2017 at 09:50 AM (Blog)
    3 sets each of legs, upper body push, upper pull, shoulders (very light weight on upper body / shoulders)
    2 sets abdominal / core stability

    treadmill LT set:
    2 min 2 mph
    4 min 6.5 mph
    2 min 2 mph
    4 min 7.5 mph
    2 min 2 mph
    2 min 8.5 mph (usually do 4 min but treadmill felt uphill)
    2 min 2 mph
    1 min 9.5 mph (didnít have the heart for this today)

    SCM (was cold)
    1150m continuous flutter kick

    • surprised my feet or calves didnít cramp

    Recovery: bottle of merlot then some eggnog for desert
  5. 12|19|17 SCm

    by , December 19th, 2017 at 01:16 AM (Blog)
    SCM 30 min

    18 x 50 kick on 1:30
    • the odd 50's: surface kick as 25 fr arms back / 25 frog arms back
    • the even 50's: 2x [UWDK to midway and push from bottom for breath then repeat (to wall as a 25)]


    Decent attempt of production of acid (lactate)
    (used treadmill for this out of convenience and necessity)
    5 x 0:30 on 3:00

    • run on treadmill with incline at 20 and mph 7 / rest at 5 incline and 2 mph

    Also did a few other dryland things

    Updated December 19th, 2017 at 01:33 AM by __steve__

  6. 12|12|17 mri result / LCM

    by , December 13th, 2017 at 10:19 AM (Blog)
    MRI of rt shoulder showed torn Labrum. Doctor also wanted imagery of neck at time to see if my shoulder atrophy and weakness was related to nerve issues but that one showed something else, degeneration. Md suggested a consult for shoulder, and shots for the neck. 70% relieved about shoulder diagnosis and 30% upset. Been whining about the related symptoms since 2013. My neck, thats been bugging me forever lol. Just glad Iím finally doing something about this and will hopefully have better function. Among other additional injuries, I will still need to have my other shoulder looked at, that is the one that used to dislocate in my 20ís and 30ís, it just doesn't have as much inflammation or lack of mobility as the right.

    100 easy free warmup
    100 of drills
    100 of UW dolphin kicking (15m at a time)
    200 of UWDK with fins (25m at a time)
    400 of flutter kicking
    300 of br kicking

    Updated December 13th, 2017 at 10:32 AM by __steve__

  7. 12|11|17 Dryland LT, plyo, calis

    by , December 11th, 2017 at 09:46 PM (Blog)
    No chance for a wet workout today (or yesterday, as well as Saturday and Friday) due to time and broken pool heaters. Was overdue lactate threshold work, accomplished this task on the treadmill, probably for the better (shoulder suffers directly proportional to ratio of work:rest in swimming.

    2 min / 2mph
    4 min / 5.5 mph
    2 min / 2mph
    4 min / 6.5 mph
    2 min / 2mph
    4 min / 7.5 mph
    2 min / 2mph
    4 min / 8.5 mph
    2 min / 2mph
    2 min / 9.5 mph
    1 min / 2 mph

    Glute machine
    • 1 x 10 x 75 ea

    One leg box hops
    • Jump on 12" platform, then off to the fwd, then back on and off backwards
    • 10 ea

    Wheel pose
    • 10 x 0:10 on 1:00

    Mayurasana pose
    • 10 x 0:10 on 1:00

    Bag kicks
    • Rt side kick/heel kick combo and finish with a lt roundhouse
    • Do other side, repeat 5x

    I hope dryland LT work will transfer to the pool. I really enjoyed the treadmill workout and already have the short term goal to complete the 9.5 for 4 min and start a 10.5 effort. Would like to do this once a week as the net sum (~2.5 mi /wk)of all the running I will do.

    Had MRI done on right shoulder and neck. I sure do hope my insurance covers this one.
  8. 12|07|17 SP SCM

    by , December 7th, 2017 at 10:13 PM (Blog)

    Speed day - only had 32 minutes to swim

    5 min warmup easy fr with snorkel

    20 x 25 AFAP on 1:00 (o-nbfr / e-br)

    Drills with fins and snorkel until kicked out of pool (7 min)

    Yesterday's drylands

    Treadmill warmup
    • 30% incl @ 6mph,
    • 5 x 0:20 on 1:00

    Farmer DB carry
    • Carry them out of weight room and up flight of stairs to next floor then back down stairs into room just in time for them to slip out of hands
    • #75's

    Chest press machine
    • 5 x 10

    Wheel poses
    • 7 x 0:10 on 1:00

    One leg box jumps
    • jump on to 12" and off, then go backwards
    • 10 ea

    Vertical drop then jump ups
    • x 5

    Vertical drop then broad jump
    • x 5

  9. 12|05|17 SP LCM

    by , December 5th, 2017 at 06:20 PM (Blog)
    10 min easy free, back, and drills

    40m NB (hypoventilative) free, fast / 60m ez back with fins

    50m NB free, fast / 50m ez back with fins

    8 x (35m free, fast / 65m drill) on 2:00 with fins and snorkel
  10. 12|04|17 LP LCM

    by , December 4th, 2017 at 10:29 PM (Blog)
    lactate production
    12 x 50 on 3:00 (fr, br, kick order)

    600 one arm fr with snorkel (50's each arm)

    Out of swimming condition by a significant margin. Been busy renovating house throughout 2017. My times on the 50's were 3+ seconds slower than what they used to be a few yrs ago

    About an hour of drylands this evening
  11. 9|29|17 Entire outdoor pool to self (26 yards)

    by , September 29th, 2017 at 06:36 PM (Blog)
    572 ez FR (11 laps)

    4 x 208 BR on 5:00 (worked walls, pullouts, and breathing)

    1 x 26 flutter kick from block afap

    3 x 104 FR [(broken at 26 yds on 0:30, 2 breaths ea length) plus a 50 ez with TYR snorkel having blue restrictor on] on 4:00

    150 FR with fins and snorkel, very slow, with fast rotation/roll

    A shavedown before a workout is a dandy way to boost ones confidence.

    The TYR blue restrictor hole is about the size of a pea. Have to zip-tie it on because it keeps popping off. Assume it restrictive breathing might provide some benefit.


    Updated September 29th, 2017 at 10:16 PM by __steve__

  12. 9|28|17 26 yard pool

    by , September 28th, 2017 at 04:23 PM (Blog)
    5 x 208 fr on 5:00 (2 min rest or less)

    156 one arm drill
    • dead arm facing back, alternate left and right arm per 52 yard

    520 kick (10:50)
    • alternate lengths with flutter and frog

    312 with fins doing various fun drills

    26yd fly from block fast

    26yd br from block fast

    13 months have passed since last attended swim meet. I'll do one before 2018

    Updated September 28th, 2017 at 04:32 PM by __steve__

  13. 7|4|17 scy

    Again, various swimming with no structure in the workout. It was hot and the water close to 88.

    worked out with weights yesterday. trying to gain back my strength and weight (was 160, 164 now, should be 170+) as I have been super busy since last October. feel fatigued often but I push through it. Vacation planned soon (Aruba ) after I get back from a couple weeks in spain for work. If I still feel drained it will be time for a checkup
  14. 7|2|17 SCM and quick drylands

    swam for about 90 min in the heat and sun, didn't take note or performed specifics sets, just swam at various speeds above and UW. Work to rest was about 1 to 1

    drylands for about 20 min
    1 set of leg presses
    1 set of leg push downs on dip assist mach
    1 42" box jump
    single leg box jumps on and off of 12" stand both fwd and to side
  15. 6|30|17 SCM form

    drylands - chest, back, and arms for about 25 min

    15 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m (bk o / br e) ez

    5 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m (bk o / br e) ez

    • practice turns w/o push for the ez's (bk's were blind gainer turns)

    30 x 16m turn drills on 0:20

    10 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m bk ez

    • practice bk turns as above

    10 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m UW breaststroke
  16. 6|29|17 scm speed / aerobic

    SCM all free
    150 ez
    10 x 50 on 1:00, 12.5m fast / remaining ez (50)
    8 x 50 on 1:30, 12.5m afap / remaining very slow (50)
    pool closed and had to leave
    ------------------------------------------------------------------------------ drylands
    2 x 10 of RC bands with scapula set
    1 x 10 ea of the following four exercises
    3 sets of leg exercises
    1 x 30 standing calf mach raises 250lbs added

    Updated June 30th, 2017 at 01:07 PM by __steve__

  17. 6|28|17 SCM recovery swim

    53 minutes in water

    Easy free
    • made effort in keeping HR <120 BPM by stopping every 100 or 150 for a 10 sec HR count (20 or less)

    easy 250 bk

    450 easy kick (fly, frog, free order by 50)

    300 easy kick on back with fins, mostly UW
  18. 6|27|17 SCM lactate production

    6|25|17 - drylands / stretching

    6|27|17 SCM - lactate production was the goal

    200 ez with fins

    100 one arm drill

    12 x 50 from block on 2:00

    • 1st was fly - 36
    • remaining odds free - 38's
    • evens breast - 46's

    200 kick (free / frog ea 25m) with board - 4:13

    Felt more out of breath than muscle failure. Doing fly first may have demanded too much O2 making rest of set trying to recover. Because of this my times for fr and br little slower than typical. Maybe an addition 30 seconds rest on them would've made the workout much more productive

    drylands tonight - tossing heavy balls, catching the lighter ones, 3:20 plank, single stiff leg deadlifts with a kettle bell on one side, rowing machine used for abs)

    Updated June 27th, 2017 at 09:28 PM by __steve__

  19. 6|23|17 double: recovery AM / speed, starts, drills in PM

    scy 3am outdoor pool fence jump

    1500 of free and kicking keeping it quiet to not cause attention. kicked with feet under avoiding splash and noise

    scy 5pm in another outdoor pool

    500 ez with fins
    4 x 50 (blocks) on 1:30 15m fast / 35m ez (fasts: IM order)
    4 x 50 (blocks) on 2:00 15m fast / 35m ez (fasts: IM order)
    4 x 30 (blocks) on 1:00 15m fast / 15m ez (fasts: IM order)
    6 x 25 on 0:45 kick (fr, fl, br)
    6 x 25 on 1:00 fast fr NB's
    4 x 50 one arm drill, static arm dragging behind, breathe to static side
    350 various drills with / without fins, random bursts off walls

    Updated June 25th, 2017 at 10:10 AM by __steve__

  20. 6|22|17 lactate production


    400 ez
    7 x 50fr on 1:30, 75-70% 50 pace (#4 was br)
    5 x 50fr from block on 2:00, 80-75% 50 pace
    200 kick (25 flutter/25 frog), 4:40


    4 x 10 horiz medball tosses w/t legs anchored and upper body unsupported
    9 x 5 fwd 1 leg hop up/dn box, repeat in reverse (various # of boxes @ 8" ea)
    9 x 5 side 1 leg hop up/dn box, out and back in (various # of boxes @ 8" ea)
    1 x 3 fwd 1 leg hops @ four 8" increments to 32", and a (both leg) grav drop/hop
    Several additional nameless core exercises focusing chiefly on ab/core

    Updated June 22nd, 2017 at 10:05 PM by __steve__

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