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__
10 x 50 fr on 1:15 10 x 50 on 2:30 most were fr 4 x 25 on 0:30 flutter kick 10 x 25 on 0:46 flutter kick 800 various drills and things with fins 2150 yds
Updated December 4th, 2019 at 11:06 AM by __steve__
250 fr warmup 4 x 50 bk on 1:15 6 x 50 bk on 1:30 500 bk with fins 200 ez fr with fins 10 x 25fr nb’s on 1:15 Then kicked out of pool for an non-swimming related scheduled class 1700 yds
Updated December 4th, 2019 at 09:10 PM by __steve__
10 x 50 on 1:00 4 x 50 on 1:05 3 x 50 on 1:15 3 x 50 on 1:30 500 drills fins 5 x 25 fr <95%+flip+ez bk on 3:00 5 x 50 fr (15m >95%) on 2:00 4 x 25 flutter kick on 0:30 10 x 25 flutter kick on 0:45 400 with fins and snorkel various 2 x 50 (25 fly / 25 ez) on 2:00 fins 2750 yds
Updated December 4th, 2019 at 09:16 PM by __steve__
Still in Alaska Nov 29 10 x 50fr on 1:00 500 ez with snrkl 50 bk 200 bk fins 7 x 50 (15m fast) on 2:00 4 x 25 flutter kick on 30 10 x 25 flutter kick on 1:00 500 drill with fins various 2250 yds Nov 30 Had only 20 min 100 ez fr wu 200 ez fr fins 800 straight through fins snorkel • as 175 fr / 25 fly order 1100 yds
Updated December 4th, 2019 at 09:19 PM by __steve__
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