WARMUP 500 fr wt snorkel SETS 1 x 100 fr 100 k as 50 flutter fast / 50 k ez (fast -0:55☹️) 5 x 100 as 50fr moderate to fast / 50 ez fr’s: nb to 35m then every 2 for remainder44, 40, 38, 36, 34e/z’s: br, bk, bk, bk, bk DRILLS 600 various with fins disappointed about the 50 kick time. I start off good but lose momentum at about 45m. Just several years ago I was doing mid 40’s on these lcm kicks. Just takes forever to recover these days. A finis monofin was on deck, little small, but I used it for 100. It was so uncomfortable- felt like it was pulling off my toes. Had to remove it at 75m and use it as a kick board back to the wall
Updated October 17th, 2019 at 11:22 AM by __steve__
LCM pool set up SCY with floating bulkhead. I used the other side of it which I estimate to be, with 6” thick bulkhead, about 27 meters. I started with a set in the 12m wide area, diving from the gutter. 8 x 24m fr NB on 1:00 dive from gutter had to take a breath on the 5th so I sat one out and did another 3. 540m with shrt fins and snorkel, moderate bursts off wall and fast fr for a few strokes then recovery swim. Included head-up, fly kick fr drill, and fist drill. 270 kick snorkel (flutter and frog) Weights 3 x 20 LP (180 added) +20 pull downs (100 units) + 20 DBBP #40’s) supersetted with no rest 6 sets various shoulder things 1 set calves
Updated October 15th, 2019 at 07:02 PM by __steve__
10|11 LCM 500fr warmup 8:45 HR<140 100 ez kick 4x50 flutter kick AFAP on 5:00 53high, 65, 64, 63 100 ez bk 200 slowmotion fr shrt fins 100 one arm drill shrt fins 150 mixed drills shrt fins 50 head-up freestyle with fly-kick shrt fins 33 10|9 Lactate removal on rogue bike 7 x 1 min work/1 min ez 20, 18, 18, 15, 16, 15, 16 work cal’s
500 fr warmup 10 x 25 fr board fins on 0:30 (15-17’s) 500 fr of drills and stroke with board fins earlier: weights upper body and torso day prior to earlier: 12 miles of hiking with wife SC/NC 10|5 11 miles kayaking lake Jocassee. Stopped to free-dive at area where I believe my snorkel/camera assembly was dropped. Wife was on the shoreline with parked kayak. I looked for about 30 min and couldn’t find it. Even though it was a needle - haystack thing, the snorkel was bright lime green and would be easy to see. It was forecast and water was dark, but once down there, everything came in view again. Unfortunately the pitch of the bottom was steep so anything dropped probably kept rolling down deeper. The water was about 84° and the the air was low 60’s and raining.
Updated October 14th, 2019 at 01:54 PM by __steve__
75 ez fr 25 ez bk 25 br 500 ez fr snorkel 5 x 25 flutter kick on 1:00 (20- 24) 10 x 12.5 sprint/12.5 atlantis 100 one arm drill 300 drills with fins and snorkel Drylands Rogue airbike 5 x 1:00 work /10 slow pushups / ez pedal on 3:00 work min: 18,17,17,16,16 cal
3.4k Used board fins and snorkel. Sun behind treeline and overcast, water about 84°F. I couldn’t find my clear goggles, used mirrored (outdoor backstroke) ones, which also needed cleaning. Stopped halfway to clean goggles and realized my snorkel disappeared. Unfortunately it had a hero6 camera with case and a custom made mount. Tried diving down but it was too dark, and at about 5 m it was difficult to even see which direction was up. Figured it wasn’t safe and just left it in the abyss. Still might return with better gear and kayak to find it. But map claims it can be to 40 ft possibly more in area, and I haven’t free dived more than maybe 30’, furthermore in clear reef water, not a lake. The blue in the map is 0-40. 6|29|19 weights upper body lactate production on airbike 4 x 0:45 work /2:15 easy + 10. ore pikes 20 min stretching
Updated October 1st, 2019 at 12:01 PM by __steve__
9|26|19 LCM indoor pool with broken water heater chilly°F 200 warmup but actually got colder 50 kick for time, legs froze up with stagnant acidosis half way with enough momentum to stop 2 meters from wall in 57 seconds. got out after several head-up fr 50 drills 9|27|19 24m outside pool warmup 480m 7:30 8 min swimming in slide stream 2 x 192m IM Kick 10 x swim fr to flags and flip, swim to other flags and flip drill
Recovery swim kept HR mild aerobic. Recovering from weights yesterday, and insufficient sleep 2 x 480m fr on 8:30, use 2-beat 240m fr, 2-beat
96m fr ez 192m fr 2-beat 10 x 48m fr on 1:00 with snorkel as 24m fast | 24m recovery fr, fasts o-burst breakout, e-sprint into turn 5 min with fins snorkel swimming into waterslide stream 10 x 48m on 1:00 with snorkel and fins, 24m headup fly kick fr | 24m atlantis kick Fist fr drill with fins and snorkel. Totally forgot distance
Updated September 25th, 2019 at 08:44 AM by __steve__
10 x 48m as 24fr light sprint / 24bk ez 480m fr with snorkel- use 2-beat k 3 x 96m- flutterk/dolphink/head-up fr/one arm fr (ea24) 288m drill with fins 192m kick 9|16 plyometrics 0.5mi barefoot treadmill jog 9|15 rogue airbike 3x 1:00 work + 20 pushups + ez on bike on 3:00 •last effort max cal and close to first effort as possible •18, 17, 17 cal •about 1:15 of ez bike for ea yoga
Updated September 18th, 2019 at 09:59 AM by __steve__
480m with fins 24fr/24bk 5 x 48m fr with snorkel 20s rest 240m drills with snorkel and fins 1 x 48m fr 1 breath 1 x 48m fr no breath 7 x 13-14m fr sprint/ez br to wall r 20s I need to relax my jaw during sprinting. My whole body becomes ridged, i loose rotation. I’m just using brute strength I no longer have and can’t get away with anymore. I need to find fast-twitch with grace, even with a limp.
Assault airbike lactate production to muscle shutdown 3x 1 minute max calories + 20 pushups on 3:00 (resulted in about 1:30 ez bike between ea 3:00) 1st min: 22 cal 2nd min: 21 cal 3rd min: 17 cal legs gave near end of 3rd recovery weights: 1 set DBBP #50 22 reps 3 sets single arm inclined DBBP #35 4 reps ea various shoulder and triceps stuff Haven't exercised much over the week due to Dorian. I actually just drank wine all week long, couple gallons worth, and now I have fat and sagging skin. Was windy for a day, but happy to just have a messy yard to finish cleaning up.
8|29 drylands Plyo jump: 30 ea 40” high “box”jumps. Planned on several 42” jumps, but fear kept that from happening. Fear from the 7 stitches received from a bad calculation earlier this year. 2” less is a world of difference, especially using a softer platform. weights: Upperbody superset consisting 3 exercises, 3 sets, and 8-10 reps with no rest. Quite Sore 48 hours after 8|30 24m pool recovery swim and kicking 960 easy with fins 720 kick without fins (one lap flutter, one length frog order)
24m pool 576m as 3x following r5 sec 48m fr 96m bk/fr fins 48m br 192m Fr drill as 48 fin on right, left fist 48 fin on right, right fist repeat for opposite 192m mostly UW drills fins snorkel 480m flutter kick rest 5-10 sec each 48m
8|27 13.5m wide section: 10 x 27m dive from side on 1:00 50m section 4 x 50 with fins on 2:00 25 fast free/25 ez bk 5 x 20m fr sprint with fins on 2:00 10 x 20m fr sprint on 2:00 8|26|19 dryland Lact production on Rogue airbike 3 x 0:57 work / 2:03 rest (21,18,15 cal work) Torso stuff
8|22 LCM about 1000m ez various stuff in 50m increments 8|24 SCY meet warmup: 100 yards and 15 minutes light exercises and mobile stretches to wake body up 50fr nb 26.86 1.6 faster than 5 months ago, but still slow 100br 1:22.78 250 yards total 8|25 SCY meet warmup: light stretches and random ez stuff 50bk 34.25 didn’t use the classic start technique, just dropped down and pushed off. Left shldr socket still too loose to attempt as I learned a few weeks ago. 100fr 1:02.93 - had an embarrassing loss of balance rolling over forward in to the pool off the block before the start. They were kind enough to let me try again lol. Unfortunately I used up a few seconds worth of energy climbing out of pool as fast as possible, and everything seemed off after, like I breathed twice one stroke cycle off turn #2. 5 seconds slower than 4 years ago, at least 5 seconds faster than 5 months ago 50br I forgot to get this time’s tenths, but it was 2 seconds faster than 5 months ago, and 2 seconds slower than 50-54 age group best of 33 something 200 yards total Meet was fun, water wasn’t too cold, weather perfect, and was good to see coach
Updated August 26th, 2019 at 09:25 AM by __steve__
4 x 50 (25 nbfr / 25 o-bk, e-br) on 2:00 3 x 50 (25 nbfr / 25 o-bk, e-br) on 2:30 5 x 50 (32 nbfr / 18 ez fr) on 3:00 200 slowmotion fr (1:15 pace) with snorkel
5 x 50 fr on 0:90 4 x 50 on 2:00 br bk br fr 4 x 50 fr on 2-3:00 20m fast | 30m ez 2 x 50 stroke bk br 4 x 50 fr very slow
Warmed up with bands and did a few nerve flossing stretches to get the tingling out of hand (very useful technique). Looked at clock 12:30, confirmed with lifeguard rec swim will be open at 1:00. “No. Pool is closed for the year and available only for PT swimming.” Oops, now I have just 28 minutes to swim. 10 x 24’s with 10-20sec r, o-fr | e-bk 10 x 24’s with 10-20sec r, o-fr | e-bk, snorkel 20 x 24’s with 10-20sec r, o-fr | e-bk, fins snorkel
8|11 1PM and hot water/air 20 x 25 on 15-30r frbkfrbr order about 15 various intensity, off-wall bursts between coasting with fins 8|9|19 24m outside pool 5x (1 length ea, resting 0:20, Fr,Bk,Br,Bk) 5 ea 93% 24m nb Fr’s, then ez’s, wt fins 240m swim wt fins|snork bursting off the wall 5 times withinRegistered ® for local meet weekend after next 50 fr 100 br 50 bk 100 fr 50 br 1 relay applied As long as I better all swims earlier this year, made it rather easy to do, I will be content.
Updated August 12th, 2019 at 11:38 AM by __steve__
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