10 x 50 on 1:00 as 25 fr 25 kick 44-50 10 x 50 fr on 1:00 10 x 50 bk on 1:30 45’s 500 fins snorkel 5 SDK + 3 atlantis kicks each wall 500 drills
2|11 LCM WARMUP 100 bk fins SET I 5 x 50 fr snorkel 0:55on 2:00: 0:34on 3:00: 0:34on 4:00: 0:34 +50 ezon 5:00: 0:34 +100 ez SET II 50 br (rt knee said "not today") 50 UW atlantis broken in 3 2|12 LCM WARMUP 500 bk fins 8:00 SET I 2 x 50 fr kick fast / 50 ez on 3:00 100 one arm fr drill 100 br with fr kick fins 100 fr fins SET II 12 x 16.7m fr on 0:20 r 24 x 16.7m fr on 0:30 r mid-pool digouts 400 ez fr 2|13 SCM* / LCM WARMUP 250 fr snrokel SET I 600m fr nonstop fins/snorkel as 75 slow/25 burst (off turn) then sprint SET II 3 x 50 on 2:00 25 fly / 25 ez bk (fins)25 head-up fly-kick fr / 25 ez (fins, snorkel)25 br / 25 ez fr SET III 4 x 50 on 2:00 fins 25 UW streamline kick / 25 ez SET IV (jumped in LCM lane) 300 drill fins 100 fr various kick drills 50 8-beat kick, 50 2-beat kick *SCM was set at 26m
10 x 13m fr on 0:20 10 x 13m fr on 0:30 20 x 13m on 0:30 o:br/e:fr 30 x 13m fr on 0:30 Just 910m swum slower than 50 race pace, but faster than 100
Updated January 25th, 2020 at 11:42 AM by __steve__
1|21 1000 25 ez fr 25 dr 500 bk board fins 300 uw board fins The drill I used was a Tony Ervin demonstration on youtube. All it is is freestyle with UW recovery, what makes it important is maintaining rotation, breathing, and stroke with the extra drag. Helps one maintain hold of water without slippage. 1|23 LCM 1K as 50 fr/ 50 bk with board fins 15:41
14m section:2 x 280m fr with snorkel 120m br 10x 28m br on 1:00 • 24 - 21’s 50m section:1 x 100 with fins as 50fr/50 bk • 37.5m UW fr/ez bk 3 x 100 on 3:00 as 50fst/50ez • flutter kick fast/fr ez • 51, 58, 1:05 for the 50 fr kicks
14m section: 280m fr with snorkel 4:00 • work the turns 120m br 2:00 • work the turns 50m section: 50 flutter kick fast • tried to go fast 💨 1 x 100 with fins on 3:00 • 50 fl / 50 bk 6 x 100 with fins on 3:00 - 4:00 • 50 fr (31 tops) / 50 bk 6 x 50 fr on 0:70 • held 0:30 rest on first several A lot of writing, but less then 1450m. Don’t really pay much attention to net distances or keep track of it anymore. Now I see why.
14m wide area (measured 14.1 via gps). Had markings 5’ from wall - little short, but did the job. Great for turn and breakouts. 30 x 28 fr on 1:00 • breathe once • 15’s for some of the fast ones 6 x 28 fr on 0:30 • breathe 3 times 8 x 28 br on 1:00 • 24 - 21’s
Updated January 16th, 2020 at 08:45 PM by __steve__
500 bk with fins 8:01 5 x 100 with fins as 50fr/50dr on 3 50 flutter kick in 0:50 50 ez fr Left shoulder felt little loose and aching from weights yesterday, so I got out Legs and back still sore from 1.5 mi run 3 days ago 1|13 Weights/drylands all parts except calves Sore from saturday’s 1.5 mi run 1|11 Did annual AF fit test 50 push-ups in 1 min 50 crunches in 1 min 1.5 mi in 12:12 (2017 did 10:32 with run training) score: 98 Very painful running hard without any running over 12 months except occasional 50 second treadmill warmups. If my hips didn’t bother me I would actually train for it. I started out way too fast - one of the runners goes all out from the start. I had no sense of pace due to zero running outside of 50 sec treadmill warmups. I understood this person was going much faster than a normal 1.5 mi pace but I did not want to fall to far off, so I convinced myself I was going at a moderate pace. After about 1 minute this pace rabbit just suddenly starts walking! Reality hits me and I was borderline about to collapse as my body started to slow down. The remaining 11 minutes had to be one of my top 3 most painful runs.
Updated January 21st, 2020 at 02:11 PM by __steve__
Easy pace distance free, 2100m in 38 min. Swam 2-beat out and 6-beat back. Used snorkel. 1x100 fr moderate pace 300 bk with fins Swimming very aerobically lately. Saving my legs up for approaching weekend’s annual fitness test - 1.5 mile run is part of it. Probably ran less than 10 cumulative miles over entire year in preparation for it.
7 x 50m fr on 1:00 (42 -49) 10 x 100m on 3:00 as 50fr/50bk • 50 fr’s (38 - 44) Shoulder doesn’t like aerobic swimming as such.
12 x 24M fr on 1:15 in 12m area • DFS, work breakouts and turns 8 x 50M fr on 2:00 • 36-38 pace, breathe ea 4
Updated January 4th, 2020 at 11:40 AM by __steve__
10 x 24m fr on 1:00 12m wide area, DFS, 1 breath 2 x 50 fr fins on 2:00 31, 27 2 x 100 (50 fr fast/50bk ez) on 4:00 fr’s: 27, 27 / bk’s 50’s 2019 swimming related memory flash. Two meets after 2.5 years off due to injury-surgery. Spent some time swimming in nature: couple weeks in Aruba, a couple in Hawaii, a few more local places, lakes, waterfall ponds, and once in a very cold Edisto river. About 90% of OW swimming was done with fins. Attaching images isn’t as easy as it used to be. Below: Aruba, Hanauama bay HI, Kahe point HI, and Edisto river in 57°F water (swimming < 2 minutes)
Updated December 31st, 2019 at 10:21 PM by __steve__
500M bk with board fins 8:00 100M slow sprint with board fins/snorkel 50 fr w/t exaggerated kick driven 6 beat each individual kick - steady and equal 50 fr w/t kick driven 2 beat 50 flutter kick fast 49 high 50 fr ez 18 x 15M on 0:30 breakout drill every 2nd and 3rd from dig (w/o wall) 50 head-up with fly-kick free, fins snorkel 50 ez
Updated December 30th, 2019 at 07:13 PM by __steve__
Went for a brief 55°F water swim in the Edisto river taking advantage of abnormally low water temperatures. The air was close to 70. I actually did two swims, but no longer than 1 min for each time ha ha. Anything under 82°F feels cold to me, but this wasn’t a cold sensation, it was a little more like pain. Drylands Superset of 4x: • 0:55 airbike (~15 cal) • ~0:45 curve (0.1 mi) • 10 rep 50 lbs DBBP • 0:50 static crunch at 45° 2 x 10 x 120 lbs 12” step-ups Superset 3x: • 20 x 115 lbs leg press each • 10 x ??? lbs cable pull downs • 10 x 50 lbs BB curls
Updated December 28th, 2019 at 12:54 PM by __steve__
200 bk / 100 fr with short fins 5 x 150 (broken in 50’s) on 5:00 as: 50 fr fast (34, 3?, 29, 35, 30) 50 flutter kick, on 2:00 (52, 57, 64, 58, ??) 50 fr smooth on 1:00 • 50 kick / 50 smooth without fins • 50 fr fast obviously with fins 50 ez 100 bk with fins Doesn’t look like much but LC flutter kicking really packs the legs with pain
Updated December 27th, 2019 at 12:34 PM by __steve__
The following 3 x with just few seconds rest: 15 cal airbike ~0:54 0.1 mi curve ~0:50 DBBP 10 x 45lbs negative pullups 10 lateral / front shoulder raises 20 x 5lbs 1 min (8 cal) concentric tricep pushes on cross country ski fan ~1:45 Surya namaskar B ashtanga sequence
Updated December 23rd, 2019 at 09:58 AM by __steve__
Daughter’s Clemson graduation ceremony yesterday, she’s a Chemical Engineer!! Very happy for her Easy swim today, about 20 minutes with short fins. 250 back 500 free • smooth breakouts • slowmotion drill, shoulder driven
Updated December 22nd, 2019 at 11:18 AM by __steve__
WARMUP 480m fr with snorkel in 12m section • work turns SET I 10 x 50 fr on 1:00 fins • breathe ea 3rd DRILLS 200 drills snorkel\fins SET II 13 x 100 (50 fr/50 various) on 2:00 - 5:00 • breathe every 6, or 8, or 10 • various was bk, br, or drill • fins throughout DRILLS 200 various drills fins\snorkel KICK 6 x 50 flutter kick on 2:00 legs fried by kick set, 0:55 on first one
Updated December 14th, 2019 at 08:13 PM by __steve__
Acidosis, Threshold, Flush Superset 5x the following: •15 cal (~0:50) airbike •0.1 mile (~0:50) woodway curve •(~1:45) Surya namaskar B ashtanga sequence Weights and strength: Legs, hips, lower back
LCM WARMUP 10 x 50fr on 1:00 200 easy with fins KICK 50 ez flutter kick 3 x 50 fast flutter kick on 2:00 • 0:50, 1:00, 1:05 • legs felt blown-up after SPRINTING/DRILLS 50 ez fr 14 x 15m fr fast/15m ez bk on 1:00 • 2-3 fast strokes then coast • focus on breakout momentum 200 ez Need to back off sprinting with effort and focus on light and fast. Feet were cramping from barefoot treadmill running yesterday. 12|09|19 LCM 4 x 50 on 3:00 fr wt board fins • 37, 34, 30, 27 • breathed 3 - 5x ea
Updated December 11th, 2019 at 10:13 PM by __steve__
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