300 easy warmup
50 AFAP from block (27 - lol)
SCM (punishment for being slow)
8 x 50 fr AFAP on 4:00, 32's lol (at least this is a very slow pool)
6 x 15m on 2:00 UWDK from side dive
10 x 15m on 1:00 UWDK / 15m bk or br
Brushed bottom of pool again with knees, pealing off the scabs there for same reason last week
25 min of weights
800m run in 3:05
weights - legs, lower back, rear deltoids
10 x 50 fr on 1:00 0:20 rest
10 x 25 fr, fast hypoxic on 1:00
300 drill with fins
1 x 50 fr from block 26.0 per vid
1 x 50 fl from block 30. high
Plan was to get a good side view video the 50 fr to send off for analysis (coach Mark). Bribed a lifeguard to film it but he didn't walk with the camera fast enough as instructed, and it was shaky. Plus, I was slow off the block and in the turn - I'll just wait for the next opportunity. After the free I set the camera down to film and did a 50 fly that hurt soooo bad after that people were asking if I was OK, LOL. My legs locked out climbing out of the pool - felt like daggers were stuck in them (weights last night + RP 50's today).
Updated May 26th, 2016 at 04:25 PM by __steve__
Plyometric parkbench hopping - 20 each (spent about 15 - 20 seconds for each rep)
hop on the seat platform form ground, hop on the tabletop, hop down to the seat platform on other side, hop down to ground with a fully loaded land to then jump AHAP in streamlined position
Weights - chest, back, shoulders, arms and abs
SCM today (outside)
No details but did a variety of everything, drills, kicking, 8 second sprints, UW's, USRP, basically had fun in the sun and water. About 80 minutes
Recently started swimming in briefs, bought two (tyr amazonia and a tyr fusion). Never used briefs before, had always been jammers. I feel faster wearing them for some reason.
Greenville LCM meet, June 18 and 19Event
(50 fr SR)
(50 fr SR)
Updated May 24th, 2016 at 09:47 PM by __steve__
Pool became green overnight and felt slimy. Was slightly disgusted, but I pushed through it and swam
10 x 25 on 1:00 fr easy sprint
20 x 30 on 1:00 as 15 fast fr / 15 br or bk
15 x 15 fr on 2:00 AFAP
15 x 15 UWDK on 1:00
Goal was to see a 7 on my watch at 15m point. Kept seeing 8's. Then I decided to try large dolphin kicks on the 14th one, and bingo - high 7's. So I practiced some large dolphin kicks.
Warmed up shoulders with bands. Turned out to be more like a workout as I was waiting for a dozen or so non-swimmer kids and adults to leave the fitness center pool They weren't supposed to be there in the first place. I questioned the management and apparently their guardians slipped them in the pool without proper protocol. Anyhow, some of the adults weren't even members, the pool was useless, as if it was being rented out or something. It took management 10 minutes to get courage to go down there and tell them, and when they did only half of them took off, the others just took their time. By now my shoulders were already fatigued from warming up with bands for 20 minutes. Just decided to swim anyway, although kids were all positioned in the one available area with markings. It all worked out and they finally took off, and who knows, perhaps I encouraged at least one of them to start swimming some day.
30 x 50 fr on 1:00 very easy and slow with snorkel for feel
500 drill with fins
10 x 50 on 2:00 with fins as 25 fly / 25 bk
10 x 50 on 2:00 as 25 UWK / 25 easy br or bk
10 x 30 on 1:00 as 15m fr fast / 15 whatever ez
500 easy drill with fins
Did drylands before swim - worked out on legs, lower back and abs
Just finished working in yard, which did me in. I'm lying belly down blogging. My weed eater is designed for short armed people therefore my bicep tendons are aching. My lawn mower is the self propelled type without a motor and I just tightened the blade assemply so it has extra friction. pooped
Updated May 22nd, 2016 at 06:01 AM by __steve__
6 x 50 fr on 1:00 warmup with snorkel build ea (45→38)
4 x 50 with fins 25 fast / 25 ez
odd's fl / evens fr
USRP flutter kick (0:27 to 0:21 rest)
6 x 25 on 0:50skip 16 x 25 on 0:50
Skipped one of the kick set not because of interval, but because of LA buildup, which isn't supposed to happen.
3 min treadmill @ 9,2 mph
DBBP - 1 x 19 x #70 (lowered weights not much more than parallel upper arms)
Side plank lateral raises with 1 x 10 x #6
Side plank side raises with 1 x 10 x #6
Lay on belly and move DB's (#7's) from legs to the front -about 20 of em
Pushup position shoulder rows 1 x 10 x #12's
1 set shoulder machine
1 set lat machine
Stretching of legs
Updated May 20th, 2016 at 12:50 AM by __steve__
10 x 50 flutter kick, snorkel, on 1:30 (low mid 60's)
10 x 100 drill with fins and snorkel on 3:00 as
50 M (fast) dolphin kick free, head-up, short strokes with early recovery / 50 M (ez) exaggerated high elbow and sculling
50 fr nb fins (29)
10 x 50 on 2:00 with fins as:
o's: 20 M fly fast / 30 M eze's: 20 M fr fast / 30 M ez
50 backwards fr with snorkel
The single 50 nb with fins hurt more than usual so I didn't do more. Guess I need to be less spent to do them. Strange how using fins are just as difficult to accomplish a lc nb than without.
Got home, ready for work after, then realized I left the pool without grabbing any of my gear - often wonder if hypoxic training causes drain bamage in any way. Had to drive back and pick it up.
Updated May 18th, 2016 at 09:49 PM by __steve__
weighed 175.4 lbs (highest recording in maybe 9 years)
worked legs, hips, and lower back. about 70 minutes
weighed 174.2 lbs after (same scale)
Need to make it to the SCY, outdoor pool, soon for a simulated 50 fr race. If I can motivate a lifeguard ($10) to film it, I am thinking about having it analyzed by coach Mark. Waiting for the water to get over 78˚F, and for me to be rested - maybe Thursday or the following week.
400 easy warmup
50 fr easy sprint nb (32)
3 x 50 fr with fins moderate sprint nb (28's)
well rested with 100 - 200 easy recovery for each
AFAP flutter kick (44)
6 x 50 fr on 1:00 with fins UW kick bursts to about 16-17m then surface swim easy
Drylandz: weight before workout - 172 lbs
treadmill - 3:00 @ 9.1 mph (6:35 p)
DBBP 1 x 18 x #70's (PB)
Elastic resistance dips 2 x 5 (overdid this one - hope I didn't break or ruin anything)
Neg pullups 4 x 5, then hang/stretch
Shoulders (side plank with DB, recover arms on belly with light DBs, DB shoulder rows in plank position)
abs (leg lowers)
Weight after workout was 170.5 lbs (-1.5 lbs), about 130 grams of carbon (CO2) offered to mother earth from a 60 min workout, lol
Updated May 17th, 2016 at 12:05 PM by __steve__
reserve weekend over!
500 easy / drill
10 x 75 on~1:30 as 25 flutter kick, 50 fr easy
6 x 25 fr on 1:00 with fins, fast (12's)
500 easy / drill
June is LCM meet
Several weeks after is: A R U B A
I love this tiny island.
4 x 100 kick on 3:00 as 50 flutter / 50 frog
2 x 100 kick on 3:00 as one leg flutter
3 x 50 fr (supposed to be hypoxic) on good rest
For some reason I did not have any hypoxic endurance. Had knocked out 50 nb's earlier this week with no problem, but this particular day I couldn't accomplish over 35m. Probably due to lack of sleep in combination with water temp.
300 of Dave Marsh fly sculling drills with snorkel
3 x the following (UWDK, fr, fl, UWFK NB with fins / br and bk without fins):
6 x 25 on 1:00 as UWDK, free, fly, UWFK, breast, back
6 x 25 on 1:00 free fast with board-fins (12's)
Did drylands both days
Outside pool, water still in upper 70's
500 Warmup with fins and snorkel
10 x 50 on 1:00 with fins and snorkel
done as 25 fly / 25 easy free
14 x 25 free on 0:50, hypoxic
8 x 13m on 0:30 AFAP flutter kick
Cold water made it difficult to breathe through snorkel during fly. Felt like I was about to inhale it. MP snorkel also seems to take extra effort to clear and breathe.
treadmill - 3:15 @ 9mph
weights: legs, abs, neck, stretching
Right knee a little sore, maybe from kicking
Did not sleep well last night. Any noises while I start to crash and I wake up. After 3 or for times and I become wide awake. Had maybe 3 hours total.
300 warmup with fins and snorkel
7 x 50 on 1:00 1 arm free with fins and snorkel 23 - 20 r
50 easy on 1:00
11 x 50 on 1:00 1 arm free with fins and snorkel 25 - 20 r
20 dives from the side, 3 were with a running start
3:10 on treadmill @ 9mph
30 plyometric drops into starting position then jump into streamline
5 x 18 - 20m of pushing 125 lbs (45 plate with a 80 kettlebell) over gym carpeted floor
A few other things
500 warmup of drills with fins and snorkel
7 x 50 on 1:00 (23 - 20 r) one arm fr with fins and snorkel
6 x 50 on 1:00 (23 - 20 r) one arm fr with fins and snorkel
50 fr NB light sprint (32)
3 x 100 on 3:00 as
fr fast / fr ez with finsfl fast / fr ez with finsbr fast / bk ez
2 x 50 flutter kick on 2:00
10 x 18m fast / 18m ez on 1:00 with fins
odds fr, evens fl
I fixed our car. Was not the alternator (even though it didn't produce voltage when spun), it was the distributor. The dizzy arched and shorted the main conductor in the cap. Same part I replaced last July, at least the part had a lifetime warrantee
Updated May 9th, 2016 at 10:32 PM by __steve__
1700 easy drills and fr with fins and (most times with) snorkel
50 bk / 50 br easy sans fins
50 fr NB, easy sprint NO fins (33)
20 x 13m fr AFAP on 0:30
10 x ~18m fast on 1:00 with fins fl odds / fr evens, 18 easy
300 flutter kick warmdown (7:20)
I am flabbergasted about swimming a NB 50 LCM without fins! I believe I could've added a turn too, without drowning. What has helped my hypoxic endurance is just the simple old-school holding of breath at random times on dryland (except while driving). This does change everything about my strategy for next month's meet. Not sure if I can endure 50 LCM while adrenaline surged and 100%. But at least I know one breath would be plenty
Have not really taken a day off swimming in about 3 weeks, and as long as my body holds up I don't plan to take off. Did swim only 500 I think tuesday though.
Talked to one of the Palmetto coaches at the pool today and congratulated him on his team's performance last weekend - 2nd. Such a vast team they are in members.
Plenty of work to do in yard this weekend, no drylands planned. Tonight I shall have a conclusion on our car.
Updated May 7th, 2016 at 01:38 PM by __steve__
About 1000 M easy fr, bk, and drills with fins, with snorkel most of the time
3 x 100 well rested with fins
50 easy sprint NB (29's) / 50 easy kick on back
2 x 50 fr without fins easy sprint, taking one breath
4 x 50 fr with fins
18 M AFAP from a shooter / 32 M easy
Slept on couch last night. Didn't rest well. My neck hurts. But I had a very pleasant swim today.
Weights - every muscle group worked at about 85%
It's not the fuel pump. I hooked up a 9VDC battery to the pump and it worked. I believe it may be the alternator. First, it has 240,000 miles. Second, engine actually runs when jumped from another car but as soon as the cables are disconnected, it dies.
About the car, Thursday morning, 1 hour before I left for Nationals it died while my wife was driving. I had to pick her up and push the car up a small hill in a parking lot for a tow truck. I was so worried about my legs. I can't say if it had an impact or not, but I did exert 100% force pushing it. I am thankful however, it happened while I was still home. Will be looking for a reasonable replacement car this summer.
Miss them already
Updated May 5th, 2016 at 10:01 PM by __steve__
Greenville LCM meet next month - approaching fast. My 50 fr will be 2nd event of the day on June 18 early afternoon. Also considering the 100 fr, 50 bk, 50 br, 50 fl, and not sure if we will have enough attendants for relays. Pushing the legs now, they are the first to go in LC, so I can taper them properly.
500 warmup with fins and snorkel
- 100 kick on 3:00 as 50 flutter fast / 50 frog easy
49 on first flutter, slower after
- 50 flutter kick on 2:00
easy kick first then build each to all-out last 18 M (60's + - 2)noticed kicking from hip more pronounced gave me 2 extra seconds to rest
1 x 50 fly with fins and snorkel relaxed, loose and flat (34)
I don't keep tabs on my distance, but that was about 1200 LCM - plenty for me
Drylands: stretching and yoga poses for about 90 min
Nationals was such an experience. Was also the greatest learning curve I've had at a meet. I watched how the stars accomplish races. I took it all in. Everyone seems to have their own process, but when they are on the block, they are confident and ready.
Did an interesting plyometric exercise yesterday: hop forward ten times each leg X 10 while holding arms forward (classic Frankenstein arms). Worked those muscles not worked often
Need to fix one of our cars. I believe it could be a fuel pump. Hope I can swap it without dropping the tank.
Updated May 4th, 2016 at 09:23 PM by __steve__
Fun is over, back to work. Was a great experience at Nationals. My team was very supportive and awesome, and many of us had personal and age group bests
All of my frees had terrible turns to varying degrees. One even had a locked knee push-off using just the calves LOL. I blame that on the locations I choose to train. I also navigate solely on the bottom markings, perhaps I should've peaked forward. I noted the turn markings at GAC were about 5'10 from the wall.
Other than freestyle turn issues, I managed a PB in 50 Br and 50 Fl. And as a bonus, little old me was placed on a relay team of studs to anchor us a 6th place finish in the 25+ Medley Relay! I got my first medal
I also drank wine again just a few times.
Men 50-54 50
Yard Freestyle Finals 25.47
Men 50-54 50
Yard Freestyle from Split Requests NT
100 Yard Freestyle Finals 57.90
27.48 58.79 (31.31)
Men 50-54 50
Yard Breaststroke Finals 35.66
Men 50-54 50
Yard Butterfly Finals 31.41
Men 50-54 100
Yard Individual Medley Finals 1:20.00
Men 25+ 200
Yard Medley Relay
'A' M25+ GSMS 1:43.001:38.75 10.00 1) Costa, Leonardo (M38) 2) Silva, Fabio M (M38)
3) Fachin, Andre A (M26) 4) Dalpiaz, Steve R (M50) 24.11 (24.11) 40.28 (16.17) 1:13.86 (33.58) 1:38.75 (24.89)
Mixed 45+ 200
Yard Freestyle Relay
29 GSMS 'A' X45+ GSMS 2:25.00
1:58.11 1) Dalpiaz, Steve R (M50) 2) Chappell, Melinda E (F55)
3) Hilton, Patti K (F63) 4) Alderson, Pat (M64) 25.67(25.67) 59.11(33.44) 1:32.54(33.43) 1:58.11(25.57)
Also did a fly in a 3rd relay, swam a 29.64. But I looked 24 yrs older
Coach suggested I should work on my fly. I've been improving this stroke each consecutive meet with just the event as the only time I actually swam it. I plan to proceed with caution however, using fins, moderation, extra rest, and one length at a time.
500 warmup with fins and snorkel
7 x 50 on 2:00 as 25 AFAP / 25 easy fr with fins
AFAP's: Fr, Fl, Bk, FK, back FK, UWDK, back UWDK
8 x 13m on 1:00 AFAP kick on 1:00 as belly or back FK
30 seconds 6 mph (run) / 3 min 2 mph (walk)
30 seconds 7 mph / 3 min 2 mph
30 seconds 8 mph / 3 min 2 mph
30 seconds 9 mph / 3 min 2 mph
30 seconds 10 mph / 3 min 2 mph
30 seconds 11 mph
Hack squats machine heavy - 5 reps
Pushups on blocks with added band resistance - 10 reps
Negative pullups - 5 reps
Dips / knee lifts
explosive leg extensions
Standing calf raises
side plank shoulder raises with DB
pushup position on DBs alt rows
negative leg raises
The pushup position while holding DBs and raising one to shoulder I found, is an excellent core exercise. I used the #15's and alternated L and R each set for 4 sets of 5 reps each arm . It was actually more difficult keeping both feet on the ground.
Updated May 3rd, 2016 at 08:51 AM by __steve__
Easy swimming yesterday mostly with fins doing drills and what-not. Did accomplish a few sprinted 12.5's, one supersonic flip turn, one 25m flutter kick blast with some degree of taper guilt, but I should be OK.
Roughly the same today but replaced the drills with dives from sides + UW flips, about 20 easy 15.6m turn drills with varying number of strokes leading in (to be ready for anything going in wall), and midpool and static flips forward and reverse, on side, etc, until I became seasick.
New Product review
I like the MP snorkel so much better than the finis. It stays put, has better flow, doesn't catch, drag, or move around on the head. It fits very snugly is quite comfortable, and the strap ratchet seems well engineered and durable (unlike finis IMO). The only thing I needed to get accustomed to was the mouthpiece, which is a little bulky and made clearing water after UW's different. Was just a brief learning curve however.
The Arena fins are very similar to the Hydro Tech II's I've been using for several years, but not as wide or long. They have less grip to walk in and not as propulsive either. But the best part is that they fit me: The Hydro's are cut to fit feet with big toes that are shorter then the adjacent toes (weird feet IMO) which required me to modify them because of cramped space, and even then my toes were still getting beat up. The Arena on the other hand, has a drain in the area so my big toe sticks out and are finally liberated.
Took yesterday off. Made the 240 mile drive to move daughter's stuff from dorm room for summer, which included a loft. Left home around noon and returned after 2 am. Easy swim today:
750 easy fr with fins
30 x 15.3m turn drill on 0:20
alternate through 2, 3, and 4 strokes into wall, turn, and glide back
Went to chiropractor for first time ever on Friday. My hope was to relieve some of the right arm issues (shoulder, forearm, wrist and hand pain, numbness, tingling) with no success. However, I can't remember the last time my neck has felt so relieved. Must have been over ten years like that and I became used to it.
We're getting excited about our summer vacation in the south Caribbean. My wife's native land, and my place of rest and enjoyment. Will be the first time just the two of us go, so it may take getting used to. Already been swimoutletting in preparation:
Haven't bought the MF yet, still deciding on size. Due to fitting reviews I may get the XXL (12.5+) even though my feet are just 11's. My feet are unusually wide, and my big toes are the leading edge and tend to get squished in closed toe fins.
Plan to use the MP snorkel for pool training as a twist (been buying finis's every year for awhile), then modify my current finis snorkel into a GoPro mounted, snorkeling device as I successfully did last year. Makes for ideal OW/snorkeling/beginner free diving combination. Maybe even use the MF as such too, for an interesting boost.
The Buoy will come in handy for regular OW swimming through traffic areas. Many times in the past where I could've used one.
Updated April 24th, 2016 at 10:31 PM by __steve__