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LCM

1200 warmup with fins
4 x 50 fr with fins on 3:00 (29's)
2 x 50 fr with fins on 1:30 as 15M fast / 35M easy

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weights yesterday:

• 40/10/4 deadlifts with 135/185/235lb (on smith rack)
• 25 DB snatches with 35's
• stiff leg deadlifts

Legs started to fade quickly during the swim. I am exhausted today, plan to just stretch this evening.

That's Papiamentu for "I am still under the weather"

2|24 weights:

Deadlifts
1 x 35 @ 135lbs

DB snatches (from below knees to overhead)
1 x 10 @ 40lb DB's

Dips + reverse shrugs
5 x 10 + 5 @ BW

Rows on iso machine
5 x 10 @ 45, 55, 65, 75, 85lb each arm

Machine upright bench (didn't allow elbows to bend past 90°)
2 x 10/5 @ 170/190lbs

Standing calf raises
2 x 20/5 @ 180/540lbs

Tricep cable pushbacks
3 x 10 reps @ whatever

Leg curls and extensions
1 x 10 @ whatever each exercise

Mayurasana
4 x 10 seconds with 40 sec rest

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2|25 LCM

2100 of various drills with fins
100 of back with fins
400 of flutter kicking


Still trying to overcome this cold/flu/allergy crud I managed to contract last Wednesday. I felt quite lousy during the meet which may have prolonged my recovery, perhaps I shouldn't have done weights yesterday either.

Was sick Wednesday to last night, bad timing. Had aches and other bug-virus related crud.

Saturday
Men 25+ 200 freelay with me as leadoff: 25.63. Was like a turtle off the block yet surprised.

50 Free: 25.62 Goal was to top prior performance. Breathed twice on way back.

Mixed 45+ 200 free, anchor swimmer: 25.91, did standard relay type of start but nearly hit the bottom lol. Ain't doing that again.

Sunday (feeling a little better)
100 Free: 27.59 (31.32) 58.91 very bad #2 turn, on deep side, breathed every right. I can quickly improve my 100 some

Mens 35+ 200 IM relay anchor: 24.66 breathed 0 out and 2 back, had to catch-up, which fired me up.

Mixed 35+ 200 free relay: 24.79 breathed 1 out and 1 back turned crooked. I noticed feet ahead in left lane and motivated me to catch, was so close. Wasn't really enthusiastic a first as I was ready to go home, but the motivation hit after the turn.


This is from my phone, hope it posts ok

weights:
shoulders
hamstrings
calves (calfs?)

SCM:
swam about 1000 of drills and did some glides. glides are a little better these days

registered for SCY meet, don't expect any PB's but entered 50fr and 100 fr, and whatever relay postitions will be vacant

800 warmup of drills using fins

10 x 25.6 fr on 1:00 with fins

30 x 12.8 fr on 0:20 with fins

20 x 12.8 fr on 0:30 with fins

10 x 25.6 fr on 1:00 dive from side

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weights

deadlifts on smith rack
34 reps of 135
10 reps of 185
2 reps of 235

stiff leg bends
30 reps with bar

decided to score a swim at the convenient 25m pool with no markings. Does have flags though.


2 x 500 backstroke with fins on 8:00

30 x 25 on perhaps 0:40 as ~ 10m easy fr sprint (2 strokes) / 15m easy drill

Been preoccupied with higher priority life items since summer. Do not know where my swimming is at but I may still attend a meet next weekend.


15 min of weights:

dead-lifts (smith machine)

• 32 with 135
• 10 with 185
• 1 with 235

core exercise: in push-up position with feet on rowing machine chair, curl knees to chest then extend (ouch x 10)

• 3 x 10

dips

• 1 x 29 BW.

.

LCM

WARMUP
1100 drill and back with fins

SET1
3 x 100 on 3:00 free with fins as 50 fast / 50 easy (fast's: 29's)

SET2
8 x 50 on 1:00 free with fins as 19 m fast / 31 m easy

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Weights
6 x DB pullovers + tricep extensions + DB lateral raises (superset - no rest)
1 x 5 x 165lb Deadlifts

SCM
2 x 50 on 2:00 with fins broken as 25 headup free with fly kick / 25 fly (35's)

2 x 50 on 2:00 flutter kick no fins (legs are gone)

20 x 25 free with fins on 0:30, burst out then easy

• focus on streamlined breakout and (the all important first) 2 fast strokes

weights

5 x (10 rep BW dips + 10 rep BW pullups) supersetted, resting about 1:45

• feet touched floor at very bottom of pullup movement giving me a break

3 sets of 10 rep chest press machine

1 set of 18 rep single DB pullover (50 lb)

5 minute of yoga-like stretching

5 x 5 sec of mayurasana on 1:00


Workout was no more than 50 minutes and I weighed in at 173.5 lbs. Surprising, is that I weighed out at 172.5 lbs (on same scale) and I didn't break a sweat, go pee or anything. Where did the pound of weight go? All I can think of is CO2 and water vapor loss through respiration.

Right inner forearm muscle has been bugging me for over a month and these pullups did it in. Been doing light therapeutic exercises for the area up until this workout, and it is not improving. Might be time for a cortisone shot in there.

WARMUP: 256 free in 12.8m area, used fins and snorkel
DRILL: 1200 of various including back
SET: 4 x 50 free on 3:00, with fins (0:29's)
WARMDOWN: 200

Tired from yesterday's drylands and fly

SCM (pool without markings)

WARMUP
100 Head-up freestyle with fly kick with fins and snorkel

KICK
40 x 25 flutter kick on 0:40

SET
10 x 25 fly on 1:00 with fins (17 - 19's)

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Run:

11 x 100m on 0:50 (20's)

Weights:

Chest presses and rows, both on machines
DB snatches (35's) + deadlift (160) superset, 25 reps - 10 reps respectively

Did weights yesterday. Worked chest, back, arms, lower back, and legs. Still recovering therefore the following short pool performance was without peak output.

WARMUP
500 drill with fins

SET
6 x 100 fr on 3:00 as 50 fast / 50 recover

• fasts: 29, 29, 28, 29, 28, 29
• BL, BR, SN, BL, BR, SN

DRILL
2 x 50 Head-up freestyle with fly kick, with SN (snorkel) and fins

Warmed up with various light resistance activities for 15 min

3x the following superset:

reps	exercise	resistance
20	DB ovhd snatch	35lb DB's
10	deadlifts	135lb
10	plank position knee pulls	n/a

Took 14 minutes to complete entire workout excluding warmups. As brief as it was, it really packed a punch. I feel content. Had to take 4 breaths per rep near end of the deadlifts.

LCM

WARMUP
1500 drill with fins, with/without snorkel
100 backstroke with fins

SET 1
3 x 100 free on 3:00 as 50 fast / 50 easy

• fasts: (breathe left) 27, (breathe right) 27, (snorkel) 27

SET 2
10 x 25.6 hypoxic free on 1:00 in 12.8m area, odds - with fins / evens - without

• 14 - 15's

SET 3
256 free in 12.8m area with snorkel and fins

KICK 1
256 flutter kick in 12.8m area

KICK 2
4 x 50 flutter kick on 2:00

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Drylands on 24 and 25, probably stretch and yoga tonight

WARMUP
600 free

SET 1
3 x 150 on 4:00 as 50 free fast / 100 drill

• 27, 28, 27

SET 2
5 x 25.6 on 0:40 free in 12.8M area, hypoxic, with fins

• 14 -17's

Very short workout.

Almost full second slow on fast 50's. I contribute the finless 600 free to this. I am no distance swimmer - my shoulders get zapped quickly from this activity. Need to take fresh shoulders into consideration for swimming event warmup/preparation.

Set 2 seemed promising for near future, maybe 10+ whatever of them I can take. The 17's one of them did not allow ample hypoxic recovery, so the next one hurt. ​Then did 14's again and remainder returned managable in a painful way

Measured dive area I use in this pool, actually 12.8M instead of 13M

WARMUP
3 x 256M free on 5:00 in dive area, with fins and snorkel
1 x 256M free in dive area, with snorkel

• work turns and breakout

SET
3 x 200 free on 5:00 with fins and snorkel

• 50 sprint / 150 recovery
• 26, 26, 27 on fast 50's

KICK
10 x 25.6 flutter kick on 1:00

• 12.8 fast / 12.8 easy
• 8's on fast kicks

100 flutter kick

DRILL
700 various

Weights on 17th 18th and 19th

Forgot what I did on the 17th,

but definitely remember the 18th:

Lever Squats

• 20 x 10 reps on 1:00
  
• used 180lbs on the machine
  
• went aerobic

For me this machine is much easier than classic squats, of which I would have trouble accomplishing with just an unloaded bar- lol.

On the 19th I worked abs, hamstrings, calfs, arms, and shoulders

Read this before relating to leg extensions, but not sure how accurate it is:
http://www.menshealth.com/mhlists/av..._Extension.php

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A 25m Jacuzzi - literally! was 85F with no markings

WARMUP

500 drill

DRILL SET

20 x 25 on 0:40 head-up fly-kick free with snorkel and fins

• 18 - 22's

WARMDOWN

15 x 25 combat sidestroke on 0:50

• odds - left / evens - right
  
• did not scissors kick, but held a constant flutter

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Drylands today (1|20|15)

1 superset of 6 x 10 reps of dips+rows+*plank crunches

• little rest throughout ~13 min set
• *plank crunches: start in pushup position with feet on rowing machine chair, end with knees below shoulders

8 x 10 of DB snatches on 1:00 (30lb)

• start with DB's at thighs / end with DB's overhead

400 drill with fins
600 back with fins
3 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30, 29, 28)
2 x 150 head-up fly-kick free on 3:00 as 50 dr/100 easy fr, with fins and snorkel (34, 35)
1 x 150 fr on 3:00 as 50 fast / 100 easy, with fins and snorkel (30)
10 x 50 fr as 15m / 35m (sprint / easy) free on 1:00 with fins and snorkel
104 fr in 13m area with fins and snorkel
260 fr in 13m area with snorkel
260 fr in 13m area with fins and snorkel
100 flutter kick fast (1:54)
200 flutter kick easy

Did drylands mon, tue, and wed

1000 warmup with drills

9 x 100 free on 2:00, as, 50 fast / 50 recovery, with fins and snorkel

• fasts were 30, 29, 29, 29, 30, 30, 30, 30, 30

Warmdown - 50 easy, 50 backwards free


Arms started locking up on last few meters of last few 50s but managed to keep it together

300 easy free

1500 drill with fins

20 x 26 on 1:00 free with fins, hypoxic (13m area)

• work turns, streamline, breakout, medium level sprint

10 x 26 on 0:30 free with fins, hypoxic (13m area)

• work turns, streamline, breakout, mild level sprint

100 flutter kick fast

• 1:51

100 back with fins

• 1:24

250 flutter kick

Whenever swimming near top speed, I must concentrate on form with light sprinting and forget the all-out effort, which isn't any faster for me. With the 26m stuff, as soon as I worked my form and streamline, the time dropped an entire second!

Plan to accomplish weight training tonight