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To swim short distances faster

Grand Strand Masters Swimming

Acronyms used in blog:

HUDKF = dolphin kick freestyle with head up
FSP = with fins, snorkel, and paddles
SP = with snorkel and paddles
HPD = human paddle drill
BO = as fast as possible
OTB = off the block
P = with paddles
K = flutter kick
RP = race pace
R = rest
E = effort
F = with fins
RP
= race pace
S = with snorkel
FP= from a push
DFS
= dive from side
:/
= without air/hypoxic
FS = with fins and snorkel

FP = with fins and paddles
DKF
= dolphin kick freestyle
SDK = streamlined dolphin kick

  1. 9|1|14 LCM and weights yesterday

    by , September 1st, 2014 at 05:10 PM (Blog)
    10 x 50 fr with snorkel on 1:00
    • [form]


    10 x 50 on 1:30, odds / evens = bk / br
    • high 50's / low 60's


    10 x 100 flutter kick with board and snorkel, 50 fast / 50 easy, on 3:00
    • try to keep fast ones under 1:00 (0:49, 0:50 ... 1:00, 1:03)
    • legs became tight, clumsy and uncontrollable.


    Fins-funs - 400 kick and drill with my fins
    • got out after first 50m to pee, but while getting back in, I slipped in pool totally upright, yet my right leg remained on deck during process. No injury, but a lifeguard witnessed it


    Saw a coach from the local USMS team (PALM) there, I said "hello" to him and waived.
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  2. 8|30|14 swim and weights

    Went to beach with daughter. Swam various (fr, fl, bk, kicks, drills) for about 40 minutes with brief resting, wearing short fins and board shorts. Water was super hot until I approached waterway currents, then I had to go back. Interesting how the Caribbean ocean is 5 - 10 degrees cooler than the south Carolina Atlantic (here) coastal waters (at late summer).

    Two minor jelly fish zaps.

    got out and tossed Frisbee


    We were hungry so we went to wholefoods on way home. That particular location seemed to go down hill suddenly. There were flies swarming around the pizza which looked like it was sitting out for 72 hours. Flies inside the sushi display and fresh sandwich area. We ended up just getting processed stuff.

    Weights
    Just had 35 minutes:

    DB bench presses with 2 - 3 min rest
    6 reps with 50's
    6 reps with 60's
    6 reps with 70's
    8.5 reps with 80's

    2 sets on chest machine

    DB steps-ups on to bench
    5 reps each leg with 45's
    5 reps each leg with 55's
    5 reps each leg with 65's

    Calfs
    on leg press sled with 270 loaded, did 5 sets of 4 reps each foot at a time


    35 minutes well spent

    Updated August 31st, 2014 at 03:31 PM by __steve__

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  3. 8|28|14 SCY

    WARMUP
    750 back with short fins
    750 of drills with short fins

    SET
    3 x (3 x 25 free on 0:20 + 25 easy) on 3:00
    • 0:13 - 0:14's on the firsts, 2 - 3 sec slower on the lasts ( as in 13-14-15 ... 14-15-17)


    RECOVERY
    750 real slow with snorkel

    DRILL
    10 x 15m fast, head-up dolphin kick free with fins and snorkel on 0:20

    Updated August 29th, 2014 at 02:09 PM by __steve__

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  4. 8|27|14 drylands

    No time to swim. Have 7 weeks of vegetative growth to manicure in my back yard - it needs to be done by the holiday. Weather on the other hand is beautiful to be out in.

    Did have time for drylands this evening:

    DB bench press + pullups superset
    -25lb DB's x 50 / 10 pullups
    -50lb DB's x 15 / 10 pullups
    -60lb DB's x 15 / 10 pullups (*no rest taken thoughout 6 sets)
    rest 2 min
    -70lb DB's x 16 / 10 pullups

    3 sets of cable lat/ab crunchers (??lb) supersetted with DB lateral shoulder raises (10lb DB)

    4 sets of hack squat sled (90lb x 20 reps) supersetted with bent over lateral raises with (7.5lb DB's x 15 reps)

    3 sets concentration 30lb DB curls (x 12 reps) supersetted with leg curls (70-90-110 lbs x 10 reps)

    50 reps on seated calf machine with 150lb + 10 reps of 190lb

    Tricep pushdowns and tricep raises

    Running:
    12 x 10 sec sprint + 20 sec walk
    (3:2 = run:walk distance ratio)
    (1:2 = work:rest ratio)

    Interesting to note that a little over 1 year ago I could not do DB presses too well and they would aggravate my shoulders/chest, I think it was because I was also doing them inclined. I avoid incline pressing and am still increasing reps with the 70's and shoulders feel well (at the moment)

    Hack squat is only whole leg exercise that does not hurt my back. Must use light weight for now on.

    Shoulders require super light DB's on lateral raises because they're weak and my arms are real long

    Updated August 27th, 2014 at 09:46 PM by __steve__

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  5. 8|26|14 SCY

    20 x 25 on 0:30 free

    20 x 25 on 0:35 free

    200 drills

    10 x 0:17 vertical kicking on 1:00
    • as 5 dolphin / 6 flutter x 3 each

    10 x 25 fluter kick on 1:00

    10 x 25 on 1:00 free, hypoxic

    Went to local meet last Sunday to see friends, pick up tee-shirt, and swim a 100 free. (Scratched other event's due to my back injury). My back was still tight after warming up so I decided to do my 100 from in the water. Boy is that a slow way to start. I can do a push on prompt in shallow water pretty quick, but in deep water holding the wall in one hand seemed like forever, from when the horn to when I pushed. My turns were all nailed in, but I went out like it was a 50 and felt it by 75. Touched in 1:00.47, a PB for me. After that swim my back felt fine, but the following morning to now it is tight again. Anyhow, I will do more 100's in future for sure

    Updated August 26th, 2014 at 06:55 PM by __steve__

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  6. 8|22|14 SCY

    SCY - forgot jammers and just wore my shorts

    3 x:
    300 easy free with fins and snorkel
    50 easy free with snorkel
    500 flutter kick with board and snorkel

    500 worth of drills, easy swimming, and backstroke, with fins


    Back is much better, but I know if I blast off a block I would be toast. Might attend the Sunday portion of the meet and do a 100 free
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  7. SCM 8|20|14

    As soon as I pushed off the wall for warmup yesterday, I got the familiar jolt of paralyzing low back pain. I couldn't even move my arms for stroke and crawled out. Many awful words were then spoken as I stood up, hunched over in deserate need of a walker, but no one thankfully heard me. I am very uncomfortable now.

    Worst part is I regestered for a SCY swim meet this weekend just 20 miles from my home. Moreover, up to this point I felt faster than I ever had.

    Despite the loss, including T-Shirt, I take this as a sign that this meet just wasn't met to be for me to attened.

    I did at least just had the best summer of my life going to Europe and Aruba.
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  8. 8|17|14 SCY

    8 x 50 on 1:30 one arm free drill
    • static arm back
    • bilateral breathing
    • odds right / evens left


    8 x 50 on 1:10 one arm free drill with fins
    • static arm back
    • bilateral breathing
    • odds right / evens left


    300 drill with fins and snorkel

    5 x 50 flutter kick on 2:00
    • start with 10 fast vertical DK while holding board in air
    • transition to flutter kick from a dig


    5 x 50 flutter kick on 2:00 with fins and snorkel
    • start with 10 power vertical DK while holding board in air
    • transition to flutter kick from a dig


    2 x 25 backwards freestyle with

    • got foot cramp on first one
    • took about a minute for a 25


    Airikok National Park
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    Natural Pool settling down
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    Malmok Beach
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    My kids and their cousins at Aruba market
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    Looking out Cathedral in Seville Spain
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    Updated August 18th, 2014 at 12:19 AM by __steve__

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  9. 8|16|14 SCY for a change


    WARMUP

    500 with snorkel

    DRILL/KICK
    10 x 25 on 1:00 flutter kick with board and snorkel
    • 12.5 aggressive DK - FK / 12.5 easy kick

    5 x 50 on 2:00 free with fins and snorkel
    • flip at turn but stretch to bottom (12') and do upside down vertical DK, then push from bottom to transition to breakout
    • 0:50's

    400 drill

    SET 1
    20 x 25 on 0:30 with fins
    • fast muscle memory stuff

    WARMDOWN
    150 easy

    Natural Pool, Aruba filling up with sea water
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    But inside the pool is crystal!
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    Boca Catalina, Aruba. I chased that fish for minutes trying to get it's awesome side view, but it kept swimming away. It eventually turned around and gave me the business.
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    Wind started to blow camera over so I ran out of pose to catch it
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    Updated August 16th, 2014 at 11:05 PM by __steve__

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  10. 8|15|14 SCM

    500 warmup with snorkel

    7 x 50 free on 1:30
    • after flip turn, did some vertical DKing while rolling forward to belly on transition to breakout
    • used snorkel

    7 x 50 free on 1:30
    • flip turned with head/arms deep, did upside-down vertical DK with hands at floor "T" at 8' end (kicking up) and transitioned to breakout
    • used snorkel

    400 consisting of drills, strokes, bursts/easy, well rested (~0:30) by the 25's
    • used snorkel and short fins


    Quite sore from my dryland routine these days. I'm at 168, last month I was 170, but I'm still 3-5 lbs stronger than what I have been. I account this to rest, recreation, and not making myself as stressed

    Updated August 15th, 2014 at 03:54 PM by __steve__

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  11. 8|13|14 SCM

    WARMUP
    500 swim with snorkel
    500 flutter kick with snorkel and board

    SETS
    15 x 25 on 0:40 as 12.5 fast, flip mid-pool, and 12.5 recovery kick on back
    8 starts from block, odds were relay style
    300 drill with fins
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  12. 8|12|14 SCM

    100 flutter kick warmup

    8 x 50 on 0:90 as 25 free - flip -VK - 25 free

    200 fr with 2 - beat
    • 2:50

    100 FK

    6 x 50 drill on 1:00 (with short fins and snorkel) as 25 HUDKF / 25 easy

    300 of drills, back, and breast

    8 x 50 one arm free on 0:90
    • 25 each arm
    • breathe every one arm stroke to opposite side

    300 drill with fins
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  13. 8|10|14 SCM

    7 x 50 on 1:30 free
    • 1 - 3: 25 fast / 25 easy
    • 4 - 7: 12.5 easy / 12.5 fast + turn + 12.5 fast / 12.5 easy


    10 x 25 on 0:30 free
    • aggressive push and breakout / easy to wall
    • 22 - 25's
    • shoulder little loose


    12 x 25 flutter kick on 0:50
    • ~10m AFAP / ~15m easy


    Lay in sun for 5 min
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  14. 8|8|14 SCM

    500 warmup (with fins and snorkel) of various

    10 x 25 flutter kick on 1:00, fast to easy each

    5 x 15 seconds vertical kick on 1:00, each as:
    • 1 DK + 6 FK's + 2 DK's + 6 FK's + 3 DK's + 6 FK's + 4 DK's + 6FK's + 5 DK's + 6 FK's
    • 2 were done with streamlined arms


    300 of drills and kicking with fins and without fins

    Vertical kicking has really had an impact on my kicking ability. Transitioning from dolphin to flutter that way (trying to keep head above) might minimize any dead propulsive kick spots at UW - B/O parts
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  15. 8|7|14 SCM

    Back from vacation and back to the pool. I must say I deeply miss the Aruba ocean with all its landscapes and creatures. Have hundreds and hundreds of great pics, but way too many to choose from.

    500 with fins and snorkel, easy swimming with aggressive speed off walls into stroke

    5 x 50 on 2:00 as 6-8 rapid vertical DK (arms streamline with snorkel) transition to a 50 FK, arms back, on belly (from deep, no push)

    200 drill/back with fins

    10 x 25 on 1:00 UW's with fins on back, belly and sides

    Have most of July and some of Aug coastal swimming unaccounted for GTD
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  16. 7|27|14 SCM

    Found a SCM pool close by the hotel. I believe this would be my 4th time for July swimming in an actual pool, though I have been swimming just about daily this month. Form seems to be changing for the better too, from all the recreating type of swimming I've been doing.

    450 WU as 50's on 1:00 of mostly free with little br and bk
    9 x 50 on 1:00 drill with short fins
    20 x 25 kick on 1:00, every 3rd was BrK or DK
    10 x 0:15 vertical kick on 1:00 (flutter or dolphin)
    10 x 25 on 1:00 as 12.5 AFAP / 12.5 easy
    10 x 25 on 0:30 as 12.5 AFAP / 12.5 easy


    Below is Conchi (Natural Pool) where the waves crash into the rocks every 10 minutes or so, leaving a cool place to snorkel in (finis works fine for this). It's about 15 - 20 feet deep so you can dive in high up from some of the rocks. My shock/waterproof camera's seal broke when I dove in though, so I'm not sure if I can use it again.
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  17. 7|20|14 SCM

    20 minutes, then lightning

    12 x 50 on 1:30 as:
    25 easy free / 25 fast free (38's to 42's)
    25 easy br / 25 fast free (42's to 47's)
    25 easy bk / 25 fast free (45's to 46's)

    out for weather

    First time in a pool for about 10 days, enjoyed the brief time I had in there. Lifted weights this morning. Repacking bags for vaction on the 22nd.
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  18. 7/16/14 ocean sprints

    start on beach and sprint out to buoys, float, sprint back to beach, lay in sand 30 min, repeat 3 x

    I miss chlorine
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  19. 7|14|14 OW

    3 swims, one long swim with fins and two brief swims without:
    1) 40 min (w/fins) doing 1 min high effort bursts of free and dolphin/flutter kicking on back. Back and breast recovery swimming between

    2) and 3) fly and free between laying around on beach

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    Legs are fried from alll the finned kicking and the bicycle has become quite painful.

    Water here isn't too clear. I like it clear without any surprises. Next week is vacation in Aruba where the water is clear, so I plan to taper it down here some.

    Updated July 15th, 2014 at 01:32 AM by __steve__

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  20. 7|12|14 plenty of riding with some ow swimming

    Weights yesterday

    About 40 KM on mountain bike
    1 mile jog
    2 separate brief OW swims
    • the first about 400 and the second was about 1km with fins (included sprints with floating/kicking on back for rest)
    • included strokes for each


    Watching game in room now. Plan to do yoga at halftime

    The pic is from Wednesday, unfortunately all the trees were bulldozed (probably for development) down by this morning
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