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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.

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

I miss chlorine

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

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.

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

Attached Thumbnails

 

30km out and back ride through nice scenery and terrain.

Destination: El Puerto de Santa Maria, for a swim. Chose this place from google maps because the inlet is smaller than the width making smoother and warmer water. My calculations were spot on as it turned out to be a nice swim. Water was about 75⁰F, there were plenty of landmarks on the horizons to help me one-eye-breathe navigate.

The ride was the best part taking me through a variety of stuff while culture bouncing off the coastline.








All were selfee's and shots from bike taken from waterproof fujifilm XP with mini tripod.

Was a 4 hour trip. The only energy source or fluid I had was a beer at the beech, thus I bonked on way back in the headwind. I did drink like a camel prior so I didn't dry out.

Rode bike to pool


600 WU as:
22 x 25 fr on 0:30

4 x 50 fr on 2:00

5 x 50 fr on 3:00 as 25 AFAP / 25 easy

5 x 25 fr on 1:00 as 12.5 burst and AFAP 3-4 strokes / easy glide free to wall

4 x 25 flutter kick with board on 2:00 AFAP

• if I'm not mistaken - the first one was like solid sub-17 (could be mistaken though), the rest got slower to 0:22 on the last.

1 x 25 dolphin kick on back, hands at thighs

• front thighs suffered a crampin-burn

Rode to beach for a quick ocean swim out and back - not much. Did breaststroke most of the way back.

7|6|14

Took a long 2 hour walk (with some running) at night.

The pool here is under construction but there is a another SCM backup located about 3 miles away from hotel. I rented a cheap mountain bicyle to get me to and from places which has been quite handy, but my butt is not used to being in saddle and is starting to become painful. Also had to tune the bike myself as it was not in working order.

7|7|14

Rode bike to gym at 5:30 am and worked out. Then rode bike to pool. The water temp in low 70's as the night temps are just now starting to climb. Didn't do much worth logging about because I'm still acclimating down from the high 80 water temps I've been used to.

Ate lunch then rode bike to the beach with goggles and board shorts. Just did 3 minute bouts of sea swimming of mostly fly, back, and floating at 3 different areas. Also traveled on bike along beach and bike path. Sea temps very cold for me at 70.0 ͦF ! (http://www.seatemperature.org/europe/spain/rota.htm) About 20 miles total worth of cycling for the day.

7|8|14

Still jet lagged so I took it easy and spent afternoon at beach. Went for swim in rough water area for 10 minutes. Used fins and did mostly dolphin and flutter kicking on back. Found an area without waves and did a 12 minute out, and 14 minute back swim (with short fins). Also did two 1 minute sessions of fly within swim. About 10 miles worth of cycling.

Managed to get 9 hours of sleep last night so I'm finally rested and on my new schedule.

500 easy

10 x 50 fr on 2:00 as:

• 25 fr / instead of flip turn, stop before wall and do 15 vertical DK's + 20 vertical FK's / 25 fr

10 x 25 kick on side with arms back on 1:00

left shoulder still loose so I did drylands to tighten it back up:
RC bands
lats (pulldowns)
legs (isolateral working up to 270 each leg)
leg curls
calfs
hips
abs

more yardwork

exhausted

flying out to Spain tomorrow

500 warmup of free

13 x 50 free as 25 fast hypoxic / 25 easy

• 15's on the fasts

did about 1000 easy yesterday


Heavy yardwork today cutting down potential house damaging branches. This is a beautiful tree with a giant trunk that spawns 4 other trunks. Unfortunately it is being attacked by 2" beetles. I killed about 20 of them by digging out infected areas and propane torching it clean. One branch already fell a while back but it didn't go towards the house (which is about 30 feet from the tree). I cut down two branches several months back and two more today. But I hope I get rid of the beetles.

6 x 50 on 0:90 free as 12.5m easy / 25m (+ turn) fast / 12.5m easy

10 x 50 on 2:00 free as 12.5m easy / 25m (+ turn) fast / 12.5m easy

10 x 25 on 1:00 as 25 fr easy / 25 br

20 x 25 on 0:30 as 25 fr easy / 25 br

1 minute vertical kick (flutter / dolphin)

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weights yesterday

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Amended dryland stuff:

20 vertical jumps on to a platform

There's a wooden table used for water coolers at the track which measures 38" high. I have wanted to jump on it for some time, but would rather work up to something like that in increments. I said "why not?" went for it and it worked out smoothly. So I did 20 of them resting 5 to 30 seconds between. Started adding the distance from the platform in increments to about 3' broad-wise, then I almost missed one.

1 x 10 vertical jumps on ~40° slant (heels up) with arms streamlined

Jumping up from a slanting surface makes it easy to get real low and rebound each consecutive jump in a springy manner

10 x 10 seconds fast run with 20 seconds rest.

Fitness club pool finally opened after a month of refurbishing. They saved a few dollars and didn't put any markings, wall marks or lines at bottom LOL!!!. It's like driving the streets with no lines or signs. A completely useless 25m pit of chlorinated water, unless floating on a noodle is your cup of tea (or 48 oz fountain soda). Got workout in nevertheless, but due to the quick tracking readjustments needed my bum shoulder is loose.

600 warmup free with 2-beat kick and snorkel

10 x 50 free (25 fast / 25 easy) on 1:00 with short fins and snorkel

10 x 50 (25 fly / 25 easy) on 1:10 with short fins and snorkel

500 easy backstroke with short fins

250 kayak swim with short fins and snorkel

• actually used a kayak paddle! Interesting drill

I am officially unable to stay out of the water. Made sure my ear stayed dry with plugs

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Drylanded things:

Lat pulldowns

straight arm pulldowns (start no wider angle than with arms perpendicular)

triceps pushdowns with cable

glute machine

spiderman plank

• In corner of raquetball court with a foot on each wall 6" off ground and arms out front shoulder width, straighten body and slightly hyperextend until groin almost touches and raise back up (10 reps)

Wall walks

• with feet on same wall about 2' off ground and hands on floor slightly in front, walk oneself to the side till it hurts then back the other side till it really hurts.

80 seconds of handstand with wall support (try to keep average time with feet in air longer than touching wall for balance)

RC and shoulder strenghtening band work, until shoulders feel like they accomplished something

4:20 of running (0.5 miles): 0:20 @ 200 pace / 0:20 slow walk

Disobeyed personal orders to stay dry (ear infection) for a brief workout.

400 warmup worth of free and drills

4 x 50 fr from block on 5:00 + 50 easy

• 30, 27, 27, 28

5 x 25 fr from block + flip on 3:00 + 25 easy

Breathing does not seem to slow me as much as before these days. So much less painfull when you breath more than 2 - 3 times per 50 sprints

5 x 50 on 2:00 free

• mid high 30's

500 easy fr with snorkel

• 8:20

8 x 50 flutter kick on 2:00

6 x 25 fly on 1:00 with fins and snorkel

400 drills

Had to go to doctor for another ear infection. Plan to take a break from the water. 2 weeks in Spain early June for work, then 2 weeks in Aruba after for fun! Ear needs to be healed

200 easy

100 flutter kick

22 x 50 fr on 2:00 with snorkel

• 20m AFAP / 30m easy

2 x 50 fly / 50 easy kick on 3:00 with fins

Time to rebuild speed with a late summer SCY meet approaching.

500 easy
20 x 25 flutter kick on 0:50
500 easy with fins
7 easy starts from block

Left shoulder a little loose so I need to take it real eay leading up to Saturday.

Only two other teammates will be going to this meet, so it looks like there will be no relay spirit - sheiβer!

Did about 1500 today, one start from block with fins, drills, vertical kicking, and easy swimming.

Outside pool, hot water, noon sunlight swim. 1500 of drills and 500 kick.

Weekend schedule "Roy Dessloch Invitational 2014":


Saturday June 21
3 Men 50 LCM Free 0:28.34
8 Men 100 LCM Free 1:13.00 (for fun)
9 Men 50 LCM Back 0:42.78 (for fun)
6 Mixed 200 LCM Free Relay (available for a slot)


Sunday June 22
12 Men 200 LCM Med Relay (available for a slot)
19 Mixed 200 LCM Med Relay (available for a slot)
25 Men 200 LCM Free Relay (available for a slot)

LCM

5 x 50 free on 1:00 with hydro fins

• 38, 35, 33, 50, 55

5 x 50 drill on 1:00 with hydro fins

4 x 100 flutter kick on 3:00

100 easy drill with hydro fins

rest 1 minute

50 free moderate, breathe once at 35m

• 35
• did not struggle to the wall, in fact felt I could've gone 15 more

350 drill with hydro fins

Feeling sweet in water right now, hope I can hold on to this for next weekend's (2nd) LCM meet.

DRYLANDS

DB bench

• warmed up then did one set with 75's

Deadlift's (guided rack) held behind with SKLZ jump bands

• warmed up and did 10 reps, 185, 4 bands

Seated jumps (10 x 1 x 0:20) with SKLZ jump bands

• too easy, so for a final set I double threaded 2 bands, couldn't even straighten the legs, let alone acquire air

Today
About 1500 worth of 15/25/50m efforts with 20 to 60 seconds rest. Tried to reach race pace at times but didn't quite get there. Also did super slow swimming.

Yesterday
was about 1000 recovery swimming, HR less than 110 bpm. Wore fins and just swam enjoyably.

Weights yesterday:

• DB bench presses, warmed up 5 reps each with 25, 30, 35, 45, and 55's resting about 30 seconds. Then rested 2 minutes and did 9 reps with the 75's
• 5 sets of 5 deadlifts with 135
• calf raises
• ab slide rollers using rowing machine seat
• curls and triceps

Have hangover today but swim was still beneficial