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Team: Grand Strand Masters Swimming

  1. 3|2|15 LCM

    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


    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.
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  2. 2|24 and 2|25 Ami ta ainda bou e tempu

    by , February 25th, 2015 at 05:55 PM (Blog)
    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



    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.

    Updated February 25th, 2015 at 09:24 PM by __steve__

    Categories
    2014 FINA World Championship
  3. 2|21|15 and 2|22|15 SCY State meet

    by , February 22nd, 2015 at 05:07 PM (Blog)
    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

    Updated February 24th, 2015 at 04:49 PM by __steve__

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    Uncategorized
  4. 2|14|15 weights and SCM

    by , February 15th, 2015 at 03:42 PM (Blog)
    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
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  5. 2|12|15 LCM

    by , February 12th, 2015 at 03:55 PM (Blog)
    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



    weights

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

    stiff leg bends
    30 reps with bar

    Updated February 12th, 2015 at 10:21 PM by __steve__

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    Uncategorized
  6. SCM in jacuzzi

    by , February 11th, 2015 at 10:32 AM (Blog)
    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
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    Uncategorized
  7. 2|9|15 weights log entry

    by , February 10th, 2015 at 12:59 PM (Blog)
    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.

    Updated February 10th, 2015 at 02:53 PM by __steve__

    Categories
    Uncategorized
  8. 2|6|15 LCM & 2|8|15 SCM

    by , February 8th, 2015 at 09:19 AM (Blog)
    .
    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



    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

    Updated February 8th, 2015 at 06:26 PM by __steve__

    Categories
    Uncategorized
  9. 2|3|15 drylands

    by , February 4th, 2015 at 11:50 AM (Blog)
    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.
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  10. 2|2|15 LCM

    by , February 2nd, 2015 at 06:12 PM (Blog)
    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
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    Uncategorized
  11. 2|1|15 SCM and drylands

    by , February 1st, 2015 at 03:55 PM (Blog)
    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)



    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


    Updated February 1st, 2015 at 11:03 PM by __steve__

    Categories
    Uncategorized
  12. 1|29|15 fatigued LCM

    by , January 29th, 2015 at 04:16 PM (Blog)
    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
    Categories
    Uncategorized
  13. 1|27|15 weights

    by , January 27th, 2015 at 09:42 PM (Blog)
    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.

    Updated January 27th, 2015 at 09:48 PM by __steve__

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    Uncategorized
  14. 1|26|15 LCM

    by , January 26th, 2015 at 02:23 PM (Blog)
    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





    Drylands on 24 and 25, probably stretch and yoga tonight
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  15. 1|23|15 LCM microswim

    by , January 23rd, 2015 at 04:36 PM (Blog)


    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
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  16. 1|21|15 LCM

    by , January 21st, 2015 at 04:16 PM (Blog)
    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

    Updated January 21st, 2015 at 04:49 PM by __steve__

    Categories
    Uncategorized
  17. 1|19|15 SCM

    by , January 20th, 2015 at 11:20 AM (Blog)
    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



    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





    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

    Updated January 20th, 2015 at 10:11 PM by __steve__

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  18. 1|15|15 LCM

    by , January 15th, 2015 at 04:51 PM (Blog)
    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
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  19. 1|12|15 LCM

    by , January 12th, 2015 at 03:18 PM (Blog)
    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

    Updated January 12th, 2015 at 05:49 PM by __steve__

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    Uncategorized
  20. 1|7|15 LCM

    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
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