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Did weights yesterday. Worked chest, back, arms, lower back, and legs. Still recovering therefore the following short pool performance was without peak output.

WARMUP
500 drill with fins

SET
6 x 100 fr on 3:00 as 50 fast / 50 recover

• fasts: 29, 29, 28, 29, 28, 29
• BL, BR, SN, BL, BR, SN

DRILL
2 x 50 Head-up freestyle with fly kick, with SN (snorkel) and fins

Warmed up with various light resistance activities for 15 min

3x the following superset:

reps	exercise	resistance
20	DB ovhd snatch	35lb DB's
10	deadlifts	135lb
10	plank position knee pulls	n/a

Took 14 minutes to complete entire workout excluding warmups. As brief as it was, it really packed a punch. I feel content. Had to take 4 breaths per rep near end of the deadlifts.

LCM

WARMUP
1500 drill with fins, with/without snorkel
100 backstroke with fins

SET 1
3 x 100 free on 3:00 as 50 fast / 50 easy

• fasts: (breathe left) 27, (breathe right) 27, (snorkel) 27

SET 2
10 x 25.6 hypoxic free on 1:00 in 12.8m area, odds - with fins / evens - without

• 14 - 15's

SET 3
256 free in 12.8m area with snorkel and fins

KICK 1
256 flutter kick in 12.8m area

KICK 2
4 x 50 flutter kick on 2:00

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Drylands on 24 and 25, probably stretch and yoga tonight

WARMUP
600 free

SET 1
3 x 150 on 4:00 as 50 free fast / 100 drill

• 27, 28, 27

SET 2
5 x 25.6 on 0:40 free in 12.8M area, hypoxic, with fins

• 14 -17's

Very short workout.

Almost full second slow on fast 50's. I contribute the finless 600 free to this. I am no distance swimmer - my shoulders get zapped quickly from this activity. Need to take fresh shoulders into consideration for swimming event warmup/preparation.

Set 2 seemed promising for near future, maybe 10+ whatever of them I can take. The 17's one of them did not allow ample hypoxic recovery, so the next one hurt. ​Then did 14's again and remainder returned managable in a painful way

Measured dive area I use in this pool, actually 12.8M instead of 13M

WARMUP
3 x 256M free on 5:00 in dive area, with fins and snorkel
1 x 256M free in dive area, with snorkel

• work turns and breakout

SET
3 x 200 free on 5:00 with fins and snorkel

• 50 sprint / 150 recovery
• 26, 26, 27 on fast 50's

KICK
10 x 25.6 flutter kick on 1:00

• 12.8 fast / 12.8 easy
• 8's on fast kicks

100 flutter kick

DRILL
700 various

Weights on 17th 18th and 19th

Forgot what I did on the 17th,

but definitely remember the 18th:

Lever Squats

• 20 x 10 reps on 1:00
  
• used 180lbs on the machine
  
• went aerobic

For me this machine is much easier than classic squats, of which I would have trouble accomplishing with just an unloaded bar- lol.

On the 19th I worked abs, hamstrings, calfs, arms, and shoulders

Read this before relating to leg extensions, but not sure how accurate it is:
http://www.menshealth.com/mhlists/av..._Extension.php

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A 25m Jacuzzi - literally! was 85F with no markings

WARMUP

500 drill

DRILL SET

20 x 25 on 0:40 head-up fly-kick free with snorkel and fins

• 18 - 22's

WARMDOWN

15 x 25 combat sidestroke on 0:50

• odds - left / evens - right
  
• did not scissors kick, but held a constant flutter

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Drylands today (1|20|15)

1 superset of 6 x 10 reps of dips+rows+*plank crunches

• little rest throughout ~13 min set
• *plank crunches: start in pushup position with feet on rowing machine chair, end with knees below shoulders

8 x 10 of DB snatches on 1:00 (30lb)

• start with DB's at thighs / end with DB's overhead

400 drill with fins
600 back with fins
3 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30, 29, 28)
2 x 150 head-up fly-kick free on 3:00 as 50 dr/100 easy fr, with fins and snorkel (34, 35)
1 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30)
10 x 50 fr as 15m / 35m (sprint / easy) free on 1:00 with fins and snorkel
104 fr in 13m area with fins and snorkel
260 fr in 13m area with snorkel
260 fr in 13m area with fins and snorkel
100 flutter kick fast (1:54)
200 flutter kick easy

Did drylands mon, tue, and wed

1000 warmup with drills

9 x 100 free on 2:00, as, 50 fast / 50 recovery, with fins and snorkel

• fasts were 30, 29, 29, 29, 30, 30, 30, 30, 30

Warmdown - 50 easy, 50 backwards free


Arms started locking up on last few meters of last few 50s but managed to keep it together

300 easy free

1500 drill with fins

20 x 26 on 1:00 free with fins, hypoxic (13m area)

• work turns, streamline, breakout, medium level sprint

10 x 26 on 0:30 free with fins, hypoxic (13m area)

• work turns, streamline, breakout, mild level sprint

100 flutter kick fast

• 1:51

100 back with fins

• 1:24

250 flutter kick

Whenever swimming near top speed, I must concentrate on form with light sprinting and forget the all-out effort, which isn't any faster for me. With the 26m stuff, as soon as I worked my form and streamline, the time dropped an entire second!

Plan to accomplish weight training tonight

yesterday

Squats on machine - standing calf raise like squat machine (easier)
2 x 30 reps of 190

• first set in 2 minutes
• 2nd set in under 1 minute

LCM (28 minutes)

100 drill with snorkel
300 drill with fins and snorkel
100 drill with fins

7 x 100 as 50 fast / 50 easy on 2:00 with FINS and snorkel

• fasts: 30, 29, 29, 30, 30, 29, 31

20min yoga stuff

Weights:

BP, 12" wide grip

• 3 sets of warmup, one set, 9 x 165

Iso chest press

• ?? x 90 each arm

Iso lat pull (row)

• 2 sets of warmup, one set 20 x 90 each arm

With dumbells at thighs, swing them to overhead position

• one set, 20 x 35 DB's

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SCM:

pool with no markings. I did the convenient head-up dolphin kick free drill, with snorkel and fins

• 30 x 25 on 0:40 (0:17's)
• this is an excellent drill

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Drylands:

20 minutes of hip movements, stretching, RC, and abdominal and side stuff

WARMUP
1000 worth of easy free, back and drills

SET
5 x 100 free with fins & snorkel as 50 fast / 50 easy

• fasts: 29, 29, 28, 29, 30

KICK
100 2:03
200 easy kick

Felt the LA on the 4th 100. The 5th resulted in a clumsy, nauseous feeling, a sign that I am out of condition, had a good workout, or both.

run (walk on rest int)

15 x 70m on 0:40

• 20's down to 12's

7 x 84m on 0:40

• 18's

10 min of yoga moves

Might do some shoulders later tonight


Quick running does not bother right thigh, but have to keep it no more than just a lite sprint.

In the pool with no markings or lines. Only did drills using fins and snorkel throughout

34 x 50 on 1:00 as 25m head-up dolphin kick free, fast / 25m easy

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Weights

Once through, to failure (without resting):
- close grip BP 14 x 135 lbs
- isolateral chest press 10 x 95 lbs (each arm)
- isolateral row 10 x 95 lbs (each arm)
- DP pullovers 6 x 70 lbs

• upper body finished in under 3 minutes, four sets of 4 exercises

- 3 sets of 10 reps on hack squat machine facing wrong direction
- 50 reps of 70 on leg extension machine
- 3 sets of 8 reps - TRX straight leg ab torturers (hands on floor)

• can't go heavy on legs since my right quad still hurts
• TRX device didn't seem too intense doing the ab exercise as instructed, so I did them straight-legged and threaded a stretch band through for more tension.

WARMUP
150 drill with fins
100 back with fins
50 fly with fins
400 drill with fins

DRILL
2 x 50 one arm free, fast, on 2:00 with fins

• right arm 0:32
• left arm 0:32

200 drill with fins

KICK
3 x 100 flutter kick on 2:30

• 1:54
• 2:25
• 3:00

Did weights yesterday

Today:
1000 of warmup strictly consisting of drills

12 x 50 fr on 1:00 with fins and snorkel, as 20M AFAP / 30M drill

(wore a sleeveless wetsuit)

WARMUP
1000 of drills/back/kick

SET
4 x 100 fr on 2:00 as 50 fast / 50 easy with fins and snorkel

• 28, 28, 28, 29

KICK
2 x 100 FK on 4:00 with snorkel

• 2:10, 2:03

12|05

At about 1000M a child vomited in the pool and everyone was ordered out

12|10

1000 warm up of drills

5 x 100 on 2:00 with fins and snorkel as 50 fast/50 easy

• fasts: 30, 29, 29, 28, 32

3 x 50 fliuter kick on 1:30

5 x 50 flutter kick on 2:00

100 br


Concerned about a nagging ailment. About three months ago I injured my right frontal thigh at work doing a simple activity (hopping off a maintenance stand). It immediately twinged a little, not bad, but hasn't recovered yet - probably because I am too stubborn with my dry training, even doing just high rep / low weight quad exercises. This is on the same leg that has a bum knee from an adolescent injury never medically addressed, and furthermore is about 2 cm longer. Now that I'm old, I'm at a place where I need to force myself to make the correct choice either appointment wise, doing nothing, researching, or whatever.

2000 warmup of drills, back, and kicking

5 x 100 free on 2:00 as 50 easy/50 fast with hydra fins and snorkel

• fasts: 30-30-30-30-30

2 x 260 free in the 13m wide area of the pool

Happy with 5 consecutive 0:30's (fins). On the 5th, LA accumulated and another would've been slower so I called it at five.

Finding a long warmup is more important than I had thought. With the 2K warmup I did not have the gasping/wheezing experience I had on Monday, where I thought easing my way in with a moderate 0:33 effort would get things going properly. Goal is to find my ideal event warmup routine, I'll try a similar 1000 warmup next time.

Had a 6 hour episode of chills, fever, and shivers last night. Felt better this morning but feel drained. Plan to take it easy several days.

5 x 100 on 2:00 free as 50 fast / 50 easy with fins and snorkel

• 33, 31, 29, 31, 31

That's all

Did not warm up properly. It had a negative effect as I couldn't catch my breath. I ran out of steam recovering on the 3rd effort. Trying to recover and breathe on the following "easys" through a restricted snorkel orifice just about made my ears pop.

Drylands
8 x 95 - 100m run on 0:40 (20 sec rest)

Weights
Back, legs (100 reps on leg press machine), abs (100 situps on slight incline situp bench), shoulders