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__
Carried an object (5’x 8’ 5/16” sheet plexiglass) ~100 yards overhead last night then right shldr ached, arm/hand tingled. Must be a nerve getting compressed when there’s inflammation. Today swimming, had a familiar weakness during the loaded point in stroke. Need to force self to throttle back certain activities. Arrived at pool “we’re on lightning hold so we’re closing”. There was no lightning within 10 mi. Drove to second pool and behold - thunder. Even though an indoor pool, on weather hold so I had ample opportunity for warmup. The 80°F water was a shock to my warm-water acclimated system, but it felt so good to just cool off finally. WARMUP 500 fr snorkel SET 6 x 15m fr fast on 0:20 rest 2nds and 3rds from dig mid-pool 12 x 25m fr fast fins on 0:30 rest every other from mid-pool 2 x 50 as ~20m fr | 30m bk with fins DRILL 300 fr easy with snorkel and fins KICK 50 flutter fast | 50 frog
Updated August 9th, 2019 at 11:37 AM by __steve__
air 88°F water surface 88.6°F 14 x 50 o: fr with fins / e: bk-br used reverse flip 50 flutter kick
Water 90°’F again and shoulders recovering from prior day’s workout and chores, so it was not much of anything other than the opportunity to swim. Was also at 12:00 noon. 5 x 150 as fr-bk-br order 500 ez with board fins and snorkel
Updated August 6th, 2019 at 07:17 PM by __steve__
8|1 WARMUP 400 bk with fins SET 3 x 200 as 50 flutter kick fast / 50 frog kick / add fins for 100 free ez 1 x 200 as 50 flutter kick fast / *50 atlantis kick / add fins for 100 free ez DRILL 300 various with fins 300 very, very slow free (not too easy) 15m reverse free (feet first) *50 UW atlantis kick done with couple few sec pauses for air 7|31 Rotator cuff scapula stuff Started broad jumping again after 5 years off due to low back and shoulders. Did about 12 of them: 1st jump was just over 6ft to ease back in. Hoping to reach 8’, the last was just 7’10”. Will get over 8’ eventually unless something breaks
Updated August 2nd, 2019 at 01:57 PM by __steve__
7|27 lake Jocassee SC Was helping move my son at college and stopped at lake for about 2400 m of snorkel swimming. Included about 12 each 20 stroke sprints on about 20 sec rest 7|29 weights upper body Did 41 reps #50’s DBBP (not full reps) Rouge airbike 3 x 1:00 work/2:00 ez 1st minute did 24 cal 2nd minute 20 cal 3rd was just 13 7|30 480m warmup 8x 48 on 2:00 from block o-fr e-br (31’s, 43’s resp) 2 x 24+turn sprint fr from block 24 ez bk on 3:00 3 x 48 kick on 2:00 did flutter, frog, atlantis (49, 1:04, 54 resp)
Updated July 30th, 2019 at 03:16 PM by __steve__
10 x 48m from the block, o-fr | e-br 3 x 48m from the block, bk | br | fr 3 x 48m from the block, fr with fins 150 kick as 24m flutter | 24 frog 100 kick as 24 flutter | 24 atlantis 100 drill with fins and snorkel My yard produces delicious seasonal fruit. Loquats in the springtime, tomatoes, peppers, and figs (see image) through the summer. Unfortunately wildlife takes about 85% and leaves me about fruitless. This cute little vermin belongs to a family of raccoons that invade my yard. They eat here so often they are unafraid of me
Updated July 27th, 2019 at 05:53 AM by __steve__
162 lbs 6:00 PM, outside pool, water was 92°F, air was just below that 10 x 50 from block on 2:00, fr-o / br-e
7|16|19 almost a SCM swim Went to the base pool. Water had little visibility, floating / suspended stuff, an organic layer of film floating, and an unusual sensation on skin. Recalled similar conditions last year before I got sick. Didn’t feel right so I got out after only 100m. In locker room the large trash had three water logged diapers closed up. Drylands: 3 x 1:00 work / 2:00 easy on assault bike (>500watts on work) 1 set ea: leg press 270, leg extensions, calf raises 7|18|19 LCM 100 ez 3x100 on 2:20 as 50Fr / 50 bk or br 5 x 50 fr with fins on 1:00 mod effort low mid 30’s 5 x 50 fr with fins on 1:00 sprint breakout + 3 strokes, cruise on surface rest of the way 10 x 15 m fr sprint / 15 m ez bk or br on 1:00 400 slowmotion fr snorkel and fins
161 lbs 91°F on pool thermo! SC? 26.2 yard (24 m) pool 13 x 1 lap on 1:20 Fr to the 15 m flags, roll to bk with a bk-br turn and stroke back 10 x 24m on 2:00 from block (a few relay) nb fr sprint 5 x 24m on 1:00 from block 1 breath fr sprint
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