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Team: Grand Strand Masters Swimming

  1. 5|21|15 and yesterday

    yesterday
    SCY
    10 50s from block

    today
    SCY
    4 x 50 fr from block on 2:00
    • left shoulder started aching

    12 x 25 flutter kick on 0:50

    200 flutter kick

    500 kick with fins

    300 drill with fins

    10 x new drill on 1:00
    • 12.5 yds fast kick from midpool + flip, but push straight to bottom (10 ft) and push with hands, turn upright, do 5 vertical kick to push another 12.5 kick back to midpool

    5 x 5 vertical kick jump-ups on 1:00
    • difficulty in keeping feet heading to bottom

    10 x 5 vertical kicks on 0:30
    • vertical skull at rest

    12 x 13.5 fast flutter kicking on 0:30

    weights and stretching for 80 min

    Updated May 22nd, 2015 at 01:18 AM by __steve__

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  2. 5|18 and 5|19

    5|18 LCM
    10 x 50 fr on 1:00 with fins
    6 x 50 kick on 2:00 (flutter, dolphin, frog)
    500 drill kicking with fins
    10 x 50 fr on 2:00 fast breakouts then slow
    11 x 12.8 dive from side fr on 1:00 (fastest was 5+)

    5|19 SCY
    20 x 25 fr on 2:00 hypoxic from block
    12 x 25 fr on 3:00 hypoxic from block
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  3. 5|16|15 LCM

    30 min available to swim. Shared lane with triathlete going 1:46 pace throughout so I had unusual intervals

    6 x 50 fr on 0:53 with fins (20 - 15 sec rests)

    6 x 19.5m fr on 1:46
    • hypoxic, work breakout

    50 fast / 50 easy with fins (fr / bk)

    Did weights earlier, worked chest back and arms.


    Yesterday

    400m run barefoot
    1.6 mile run

    weights, working legs
    stretching



    May will only provide 5 days off from work, hoping my LCM ability won't suffer. Two LC meets in June/July

    Updated May 16th, 2015 at 02:10 PM by __steve__

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  4. 5|14|15 SCY

    Unmotivated day today

    500 warmup with fins doing drills

    20 x 25 on 0:40 breakout drill then eay free

    20 x 25 on 0:40 kick
    • flutter / dolphin / flutter / frog
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  5. 5|13|15 drylands

    Run (80̊F): 6 x 400m on 4:00
    • 2:04 (barefoot)
    • 1:37
    • 1:31
    • 1:31
    • 1:31
    • 1:50 (barefoot)

    Weights and stretching for 1 hour
    • worked torso and rear
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  6. 5|12|15 First Swim Outside, SCY

    Water temp @ 75F

    All were from the block

    5 x 25 fr on 2:00
    • 14 - 13's

    2 x 25 (fr/fl) on 3:00 with fins
    • 11 and 12 resp

    3 x 25 fr on 3:00
    • 12's



    The crisp water was almost pleasant. Maybe the added fat layers I've aged in to, is buffering the temp gradient. It did take a few to make a full 25 hypoxic. There's something about hitting cool water off the block that makes me want to breathe

    Updated May 12th, 2015 at 06:02 PM by __steve__

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  7. 5|11|15 LCM

    256M free in 12.8M area with snorkel

    10 x 25.6 free on 1:00 hypoxic

    • 18 down to 15's

    30 x 12.8 on 0:20 breakout drill + 1 more stroke

    4 x 25.6 dive from side free on 2:00

    • 15's down to 13

    2 x 25.6 dive from side free on 2:00

    • 16 and 14

    50 free fast with fins and couldn't view clock

    2 x 50 kick on 2:00

    • flutter / Dolphin
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  8. 5|8|15 LCM

    512m fr in 12.8m section with fins and snorkel

    20 x 12.8 breakout drill on 0:30

    10 x 13m dive from side / breakout drill (1 stroke) on 1:00

    10 x 13m dive from side tripod starts and glides on 1:00

    Broken 200 fr by 50 on 1:00
    • 38, 39, 46 (fins), 45 (fins)

    10 x 50 fr on 1:00 with fins and snorkel
    • 32, then 36's for the rest

    50 flutter / 50 dolphin


    Breakout drill:
    https://www.youtube.com/watch?v=8mtGpRiak8c

    Updated May 8th, 2015 at 08:52 PM by __steve__

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  9. 5|5|15 LCM

    1000 of drills, back, and breast

    100 as 50 AFAP / 50 easy with fins
    • need to breathe more streamlined while sprinting all out
    • 26 for the fast one

    12 x 12.8 dive from side AFAP on 1:00
    • 6's
    • breakout drills seem to have fine tuned my breaking of outs

    4 x 50 on 1:00
    • 37 (no fins), 39 (no fins), 45 (fins), 45 (fins)
    • The end of the second one had a hint of race-like pain. Used fins to try and keep some pace. Glad I'm not a mid-D man



    Was at track last Sunday doing easy sprints and fooling around. Did some broad jumps while landing in the long jump box (excellent way to train the broad jumps!)

    There were also some hurdles set to the 42" mark there. My wife was nearby, I had to show off, cleared it with a standing jump (two feet at a time) .
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  10. 5|4|15 SCM

    Didn't feel like swimming so I just grabbed the snorkel and flutter kicked without fins

    59 x 25m on 0:40
    • 32's - 35's



    Went for an easy unmotivated 1.6 mi run - 13:33

    HR once finished 154 BPM
    1 min rest 120
    2 min rest 114
    5 min rest 96
    10 min rest 92

    Updated May 5th, 2015 at 09:20 PM by __steve__

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  11. 5|3|15 SCM fins on

    Fins stayed on for entire swim

    Breakout drill:
    Push off to 3 or 4 dolphin kicks, transition to flutter kick (without pause) taking only one powerful stroke while holding a solid flutter kick with leading arm stuck to ear in streamline (for about 6 flutter kicks), complete cycle by taking next stroke and hold again (example: breakout drill with 2 fr strokes).

    This drill reinforces stremline at breakout, I found a common mistake is opening up at breakout and know I am guilty of this.

    20 x 25 on 0:30 breakout drill with 2 strokes + 2 fl strokes (snorkel)
    40 x 25 on 0:30 breakout drill with 5 strokes (snorkel)
    5 x 25 on 1:00 UWDK
    100 rollover drill
    100 back - 1:14 (rested)
    6 x 25 on 0:40 HUDKF (snorkel)
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  12. 5|1|15 LCM

    10 x 50 on 1:00 fr with fins/snorkel
    • 38 down to 32

    26 x 12.8 on 0:30 breakout drill
    • 4 dolphins + 8 flutter with one arm stroke, then 6 more flutters with another stroke
    • to avoid opening up by keeping one arm stuck at ear while fluttering

    6 x 50 kick on maybe 1:30
    • did flutter, frog, dolphin, flutter, side dolphin, side dolphin


    ran yesterday: 10 x 84m on 0:40 ( 21 -22 sec rest)

    then did weights / stretching

    also did weights today
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  13. 4|29|15 drystuff

    didn't swim today or yesterday



    yesterday
    1.6 mile run (forgot watch)

    20 minute of stretches


    today
    Leg Press
    • 6 sets - 180, 270, 360, 450, 540, 630 on rack for 10, 10, 10, 10, 8, 6 reps

    Standing calf raises
    • 6 sets - 90, 180, 270, 360, 450, 520 for 10, 10, 10, 10, 8, 8 reps

    Leg curls
    • 2 sets of 10 of 25 lbs ea leg

    DB bench press
    • 1 set of 19 reps with 65 DB's

    Incline DB bench press
    • 3 sets of 8, 8, 10 reps with 35 DB's

    3 sets of one arm rows (inner back method)
    32 reps working torso on rower (toes on moveable seat)


    Very looking forward to swim outdoors once the pools are open.
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  14. 4|27|15 LCM

    768 free in 12.8 wide area using fins and snorkel
    • practice turn form, streamlined UW's, and proper breakout stroke

    10 x 25.6 free on 1:00, from push, hypoxic
    • 17, 16, 16, 16, 15, 15, 15, 15, 15, 15
    • work the turns

    4 x ~32m UW dolphin kicks / ~ 18m easy at surface on 2:00 with fins of course

    2 x 50 kick on 1:10 flutter / frog


    Drylands:
    Unmotivated and sleepy, just did a mild workout targeting torso, arms and 3 sets of 11 dips

    Updated April 27th, 2015 at 09:08 PM by __steve__

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  15. 4|24|15 LCM

    500 warmup of drills
    about 300 of video corrective stuff for breakout bad habits
    2 x 50 fr on 1:00, fins 0:30 each
    8 x 50 fr on 1:00, fins, fast UW and 4 strokes, the rest ez
    20 tripod DFS starts
    500 drill, fins
    10 x 25.6 fr on 1:00, hypoxic
    20 x 12.8 SDK on sides
    100 flutter kick
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  16. 4|20|15 LCM and 4|21|15 LCM

    4|20 LCM

    700 warmup of drills, back, and breast
    • half with fins

    10 x 12.2m sprint free / 12.2m easy free on 1:00

    10 x 12.8 glides
    • cross current made me short of wall many of the times

    22 x one leg dive from side starts (tripod starts) on 0:25
    • alternated between legs
    • might be an effictive drill for start power

    30 seconds vertical kick

    4|21 LCM

    8 x 50 free with fins and snorkel on 1:00

    • 33 - 35's

    6 x 50 kick on 2:00

    • flutter / breast / dolphin order


    DRYLANDS

    Run:

    1.6 miles 12:09 (76 F)

    Weights:

    Leg press machine 5 x 10 (90, 180, 270, 360, 450)
    Straight leg DL on machine 2 x 10 (90, 140)


    Weighed 173.2 before run, and 15 min later after run I weighed 171.6. Then after lifting for 15 min I weighed 170.4.

    Updated April 21st, 2015 at 08:43 PM by __steve__

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  17. 4|14|15 LCM and a run

    LCM

    WARMUP
    500 of drills and fr

    SPRINT
    4 x 50 fr on 3:00, with fins, about 95%

    • breathed right every 4
    • breathed left every 4
    • 2 x with snorkel
    • were 28 - 29's

    KICK
    6 x 50 on 2:00

    • dolphin kick with board / snorkel
    • flutter kick with board / snorkel
    • dolphin kick on left side with snorkel
    • dolphin kick on right side with snorkel
    • dolphin kick on left side (bottom arm front /upper arm aft) while breathing
    • dolphin kick on right side (bottom arm front /upper arm aft) while breathing


    Dolphin kicking LCM without fins is a beast for me. But I need to get good at them because I am almost as fast from block, not kicking at all lol


    Run (3rd run over a half mile in 6 months):

    1.6miles in 12:02

    Recently noted that my left foot's arch almost touches ground. My right foot is the opposite. One of the legs is definitely longer, I think it's my left, but my left foot seems to be the oddball. It was the foot that was envenomated from a triple strike by a copperhead several yrs ago, it also has a ganglion cyst under the arch, and oddly, it just may have a more propulsive kick, even with a weaker leg lol. Anyhow, I bought some arch supportive shoes, using them this run (had been wearing those light naturalist shoes that strengthen the feet, and have minimal padding or support) and took off 21 seconds from my 2nd mid distance run (4|13), but the 2nd run was 10 sec faster than the first one (4|9).

    Updated April 14th, 2015 at 09:48 PM by __steve__

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  18. 4|13|15 SCM

    SCM (This pool has no bottom markings. I just used a handfull of available extending aluminum pipes, linked together and sunk to the bottom for most the length to keep me swimming straight)

    Warmup:
    4 x 25 free on 0:20 with fins

    SET 1:
    6 x 50 on 2:00 as 25 fast / 25 easy
    • odds with fins / evens no finsfasts were hypoxic


    At this point the pool maintainer showed up looking for the pipes, had to forfeit my line and adjust set
    SET 2:
    20 x 12.5 AFAP / 12.5 easy
    • odds fins / evens no fins

    KICK:
    6 x 50 on 1:30 with board and snorkel
    • 25 dolphin / 25 flutter


    Ran 1.6 miles Sat in 12:23

    Lifted weights today and Saturday
    today:
    DB BP 1 x 23 with 60's
    DB ovhd snatches - one 50 reps set with 10 each of 10's, 20's, 25's, 35's, 40's

    Worked 17 hours Sunday. tired

    Updated April 27th, 2015 at 04:46 PM by __steve__

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  19. 4|9|15 SCM

    Technique work day

    15 x 25 fr on 1:00, most were hypoxic (16 - 18's)

    • work the SDK and FK to stroke transition

    10 x 25 SDK on 1:00 12.5 UW / 12.5 close enough at surface to snorkel (25's and some)

    10 x 25 fr on 1:00, 4 - 5 SDK's / easy fr (20 - 22's)

    • work the SDK and FK to stroke transition
    • work on finishing my breath prior to catching with left hand

    10 x 25 on 0:40 head-up dolphin kick free with fins and snorkel
    • work on a straight body at each hand entry/catch



    Run:

    1.6 miles 12:33



    The crescent body shape, hand entry problem seems to be made worse by the head-up dolphin fr drill technique. I concentrated to do the drill without the flaw and it seems to work

    I am not any faster doing SDK's than doing a glide and FK. I hope that someday I will be, but I won't be unless I make an attempt

    Updated April 9th, 2015 at 10:52 PM by __steve__

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  20. 4|8|15 SCM

    Warmup:
    TRX pushups, hands 2" above ground 4 x 15

    SCM speed:
    14 x 25 on 2:00 free hypoxic, maintained 14's at most

    Weights:
    machine iso rows 3 x 15, 10, and 4 (resp for 45, 70, and 95's each arm)
    lat pull downs 2 x 20 reps with (I think) 50kg
    angled squat sled machine 1 x 40 reps with 90 (+ sled weight)
    single legged dead lift on machine 3 x 10 with plenty for me
    lateral cable shoulder raises 2 x 10
    front cable shoulder raises 1 x 10
    upright rows 1 x 10
    rear delt flys 2 x 10 with 10lbs (long levers = girly resistance)
    DB pullovers 1 x 15 with 55lb
    DB curls 1 x 15 with 30's
    tricept DB presses 2 x ??



    nice trying fast swimming without fins. It really hurt both lactically and for reasons O2 dept. Not in the best hypoxic shape either.

    I videoed much of it (for time and form) and discovered my form is better than it used to be but still needs improvement in the same areas:
    1) Need to not extend back so much during SDK, esp SDK to FK transition into the surface (unstreamlined)
    2) Need to have a better, more propulsive SDK
    3) Need to narrow the initial surface flutter kick amplitude (unstreamlined)
    4) Spine needs to be straighter on right hand entry/catch. Whole body (feet to head) becomes curved for a quick moment (unstreamlined)
    5) my breath needs to finish sooner. It starts on time, I just still breathe while my opposite arm catches (kayak style stroke leaves less time).

    More detrailed filming in water more clear planned

    Bicep tendon needs something to cure it. For this reason I haven't really worked the biceps specifically for a year, perhaps they need work.

    Updated April 8th, 2015 at 10:18 PM by __steve__

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