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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

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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

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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 within

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Registered ® 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.

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

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

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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

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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

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

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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

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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)

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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

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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

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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

7|10|19
Pools closed for weather

rogue airbike: 3 x 1:00 work / 2:00 rest
528 (417) Watts (avg) during work
lactate overproduction shutdown about 1min into recovery #3.
rogue bike feels harder to reach wattage than assault

Weights: worked legs, nothing notable

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7|11|19
SCM 89°F H2O, full sun @ 1PM

100 ez
5 x 50 fr on 2:00 40-41
5 x 50 on 1:30 as 25 fast + turn / 25 ez (bk or br)
10 x 25 one arm drill on 0:45 (off arm @ side, breathe that side)
200 drill
3 x 25 fl with fins (Lt shldr still too loose for fl)
200 kick as flutter/frog each 25 m (4:47)
300 slowmotion free hold a steady 6-beat, like 1:10 per 50

Drylands - everything but thighs
noteworthy stuff:
BW: 163.5lbs
DBBP 50’s 38rep
BBcurls 50 25rep

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Will not swim today

Freestyle form feels efficient as it has ever been. Still need to build up speed. The quantity of OW swimming (with board fins and pool snorkel) through varieties of surf conditions (ripples to 4’ swells), and currents certainty feels like it has made positive changes to balance and muscle control. This included at least 30 hours of active time in water. Had to spend 2 weeks on Oahu in June for work but had sufficient free time for the water. Also spent 9 days in Aruba in April for vacation.

warmup (~20 min)
50 easy fr
50 easy bk
1K bk with board fins

main - USRP inspired (~10 min)
10 x 30m on 1:00 as 15m fr(o)/br(e) / 15m UW atlantis

• work breakout to stroke form and transition

drill (~8 min)
200 slowmotion fr snk
6 ea slowmotion flipturn to breakout


kick (~5 min)
200 flutter kick

LCM pool, used the 12m wide area

13 x 24m fr nb’s on 2:00 (relay start from gutter)

SCY meet in 7 weeks

17 th swim this year, let alone past 2 years

40 x 50 on 1:30 slowmotion free drill
there is a point where swimming slower takes more effort, at about 0:55 pace. Some of these were as slow as 1:15. Concentrated on technique and position in water, which was quite the task while keeping balance.
Will see how well this drill works the stroke in Aruba next week - unfortunately it’s JUST a week, but I’ll take whatever I can get. Hoping on joining the local Masters practice 5am 17th and 19th

Apr 4 LCM
10 x 100 on 2:30 as 50fr / 50bk
50fr 2 breaths
50 ez
100 ez
100 with fins

Apr 8 LCM
10 x 100 on 2:30 as 50fr / 50bk
400 with snorkel and fins

Avoiding fast (well, high effort) swimming for awhile. Need to manage good stroke biomechanics that I can maintain at all efforts. A little rt shldr clicking going on at early backstroke recovery - it's been there (mild clicking) since early rehab, but I think it's just remaining scar tissue that will work its way out.

Leg Press:

0 lb 20 reps
add 90 lbs - 10 reps
add 90 lbs - 10 reps
add 90 lbs - 10 reps
add 90 lbs - 27 reps

Standing calf raises:

90 lbs - 70 reps
add 90 lbs - 20 reps
add 90 lbs - 20 reps
add 90 lbs - 20 reps
add 90 lbs - 15 reps

1 leg pushdowns using pullup assist machine:

leg externally rotated- 10 reps each 70#
leg internally rotated- 3 reps each 110#

Plank 2:00 under a 35 lb plateBody weight at 170 lbs, usually 162-165 - no explanation

100 fr warmup
100 bk warmup
2 x 100 fr with fins 50 fast / 50 ez
2 x 400 bk with fins
10 x 24m on 1:00 (with turn)

weights last night- upper body

Did a meet last weekend. Not a good performance here from nonexisting preparation for racing. Instead of resting or training, I finished pulling out this tree stump. Also spent too much energy using 18” chainsaw intended for branches. Remember next time for projects as such, to rent a 24” saw



Well, the 100 fr was about 7 entire seconds slower than 2016 lol. It seems the lagging is from the block, likely holding back, playing it safe, but the turns were half stroke too late. The meet did offer 25’s, but limited number of available timers kept the touch-pad assembly at the block side of the pool, so we had to start from the tile with a stainless steel corner beam, 12” back from wall. Not ideal setup for a lanky geezer.

Was not a total waste of effort, in fact a total opposite. It pointed out what I need to work on to get back up to the curve. 50 fr 2.5 seconds off where it would be. Over 1 second can be lost on the start and turn alone, and another second with 5 months of training. We’ll see

Today’s swim LCM pool (13th swim for 2019)
Swam in the short, 12m section to practice turns
About 30 minutes of free with snorkel, 10 minutes of which was resting. Also did some bk and br.

Then 12 x 24m (with turn) nb fr, dive from side, rested about 20 -40 seconds between.

Then a 50 lcm flutter kick for time with snorkel- 0:51
50 lcm easy frog kick

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