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12 x 50fr on 1:00
100 back
200 one-arm-still
1000 back with fins
50 head-up fly-kick free with fins and snorkel
50 ez
250 various drill fins

500 back with fins warm-up 8:03

• Started with 35m UW to stroke

3×100 on 3:00 as 50 fst/50 ez

• fr, fr, kick

24 x 16.7 fr 0:25 r ea

• 2nd and 3rd’s from mid-pool dig

800 various drill

10 x 50 on 1:00 as 25 fr 25 kick 44-50
10 x 50 fr on 1:00
10 x 50 bk on 1:30 45’s
500 fins snorkel 5 SDK + 3 atlantis kicks each wall
500 drills

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2|11 LCM

WARMUP
100 bk fins

SET I
5 x 50 fr snorkel

• 0:55
• on 2:00: 0:34
• on 3:00: 0:34
• on 4:00: 0:34 +50 ez
• on 5:00: 0:34 +100 ez

SET II
50 br (rt knee said "not today")
50 UW atlantis broken in 3

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2|12 LCM

WARMUP
500 bk fins 8:00

SET I
2 x 50 fr kick fast / 50 ez on 3:00
100 one arm fr drill
100 br with fr kick fins
100 fr fins

SET II
12 x 16.7m fr on 0:20 r
24 x 16.7m fr on 0:30 r

• mid-pool digouts

400 ez fr

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2|13 SCM* / LCM

WARMUP
250 fr snrokel

SET I
600m fr nonstop fins/snorkel

• as 75 slow/25 burst (off turn) then sprint

SET II
3 x 50 on 2:00

• 25 fly / 25 ez bk (fins)
• 25 head-up fly-kick fr / 25 ez (fins, snorkel)
• 25 br / 25 ez fr

SET III
4 x 50 on 2:00 fins
25 UW streamline kick / 25 ez



SET IV (jumped in LCM lane)
300 drill fins
100 fr various kick drills
50 8-beat kick, 50 2-beat kick


*SCM was set at 26m

10 x 13m fr on 0:20
10 x 13m fr on 0:30
20 x 13m on 0:30 o:br/e:fr
30 x 13m fr on 0:30

Just 910m swum slower than 50 race pace, but faster than 100

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1|21

1000 25 ez fr 25 dr
500 bk board fins
300 uw board fins

The drill I used was a Tony Ervin demonstration on youtube. All it is is freestyle with UW recovery, what makes it important is maintaining rotation, breathing, and stroke with the extra drag. Helps one maintain hold of water without slippage.

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1|23 LCM

1K as 50 fr/ 50 bk with board fins
15:41

14m section:

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2 x 280m fr with snorkel

120m br

10x 28m br on 1:00
• 24 - 21’s


50m section:

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1 x 100 with fins as 50fr/50 bk
• 37.5m UW fr/ez bk

3 x 100 on 3:00 as 50fst/50ez
• flutter kick fast/fr ez
• 51, 58, 1:05 for the 50 fr kicks

14m section:

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280m fr with snorkel 4:00
• work the turns

120m br 2:00
• work the turns

50m section:

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50 flutter kick fast
• tried to go fast 💨

1 x 100 with fins on 3:00
• 50 fl / 50 bk

6 x 100 with fins on 3:00 - 4:00
• 50 fr (31 tops) / 50 bk

6 x 50 fr on 0:70
• held 0:30 rest on first several



A lot of writing, but less then 1450m. Don’t really pay much attention to net distances or keep track of it anymore. Now I see why.

14m wide area (measured 14.1 via gps). Had markings 5’ from wall - little short, but did the job. Great for turn and breakouts.

30 x 28 fr on 1:00
• breathe once
• 15’s for some of the fast ones

6 x 28 fr on 0:30
• breathe 3 times

8 x 28 br on 1:00
• 24 - 21’s

500 bk with fins 8:01
5 x 100 with fins as 50fr/50dr on 3
50 flutter kick in 0:50
50 ez fr

Left shoulder felt little loose and aching from weights yesterday, so I got out

Legs and back still sore from 1.5 mi run 3 days ago

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1|13
Weights/drylands all parts except calves

Sore from saturday’s 1.5 mi run

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1|11
Did annual AF fit test
50 push-ups in 1 min
50 crunches in 1 min
1.5 mi in 12:12 (2017 did 10:32 with run training)
score: 98

Very painful running hard without any running over 12 months except occasional 50 second treadmill warmups. If my hips didn’t bother me I would actually train for it.

I started out way too fast - one of the runners goes all out from the start. I had no sense of pace due to zero running outside of 50 sec treadmill warmups. I understood this person was going much faster than a normal 1.5 mi pace but I did not want to fall to far off, so I convinced myself I was going at a moderate pace. After about 1 minute this pace rabbit just suddenly starts walking! Reality hits me and I was borderline about to collapse as my body started to slow down. The remaining 11 minutes had to be one of my top 3 most painful runs.

Easy pace distance free, 2100m in 38 min. Swam 2-beat out and 6-beat back. Used snorkel.

1x100 fr moderate pace


300 bk with fins

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Swimming very aerobically lately. Saving my legs up for approaching weekend’s annual fitness test - 1.5 mile run is part of it. Probably ran less than 10 cumulative miles over entire year in preparation for it.

7 x 50m fr on 1:00 (42 -49)

10 x 100m on 3:00 as 50fr/50bk
• 50 fr’s (38 - 44)


Shoulder doesn’t like aerobic swimming as such.

12 x 24M fr on 1:15 in 12m area
• DFS, work breakouts and turns

8 x 50M fr on 2:00
• 36-38 pace, breathe ea 4

10 x 24m fr on 1:00

• 12m wide area, DFS, 1 breath

2 x 50 fr fins on 2:00

• 31, 27

2 x 100 (50 fr fast/50bk ez) on 4:00

• fr’s: 27, 27 / bk’s 50’s

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2019 swimming related memory flash. Two meets after 2.5 years off due to injury-surgery. Spent some time swimming in nature: couple weeks in Aruba, a couple in Hawaii, a few more local places, lakes, waterfall ponds, and once in a very cold Edisto river. About 90% of OW swimming was done with fins.

Attaching images isn’t as easy as it used to be.

Below: Aruba, Hanauama bay HI, Kahe point HI, and Edisto river in 57°F water (swimming < 2 minutes)

Attached Thumbnails

   

500M bk with board fins 8:00

100M slow sprint with board fins/snorkel

50 fr w/t exaggerated kick driven 6 beat

• each individual kick - steady and equal

50 fr w/t kick driven 2 beat

50 flutter kick fast 49 high

50 fr ez

18 x 15M on 0:30 breakout drill

• every 2nd and 3rd from dig (w/o wall)

50 head-up with fly-kick free, fins snorkel

50 ez

Went for a brief 55°F water swim in the Edisto river taking advantage of abnormally low water temperatures. The air was close to 70. I actually did two swims, but no longer than 1 min for each time ha ha. Anything under 82°F feels cold to me, but this wasn’t a cold sensation, it was a little more like pain.

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Drylands

Superset of 4x:
• 0:55 airbike (~15 cal)
• ~0:45 curve (0.1 mi)
• 10 rep 50 lbs DBBP
• 0:50 static crunch at 45°


2 x 10 x 120 lbs 12” step-ups

Superset 3x:
• 20 x 115 lbs leg press each
• 10 x ??? lbs cable pull downs
• 10 x 50 lbs BB curls

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200 bk / 100 fr with short fins

5 x 150 (broken in 50’s) on 5:00 as:
50 fr fast (34, 3?, 29, 35, 30)
50 flutter kick, on 2:00 (52, 57, 64, 58, ??)
50 fr smooth on 1:00
• 50 kick / 50 smooth without fins
• 50 fr fast obviously with fins

50 ez

100 bk with fins

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Doesn’t look like much but LC flutter kicking really packs the legs with pain

The following 3 x with just few seconds rest:
15 cal airbike ~0:54
0.1 mi curve ~0:50
DBBP 10 x 45lbs
negative pullups 10
lateral / front shoulder raises 20 x 5lbs
1 min (8 cal) concentric tricep pushes on cross country ski fan
~1:45 Surya namaskar B ashtanga sequence

Daughter’s Clemson graduation ceremony yesterday, she’s a Chemical Engineer!! Very happy for her

Easy swim today, about 20 minutes with short fins.

250 back
500 free
• smooth breakouts
• slowmotion drill, shoulder driven

WARMUP
480m fr with snorkel in 12m section
• work turns

SET I
10 x 50 fr on 1:00 fins
• breathe ea 3rd

DRILLS
200 drills snorkel\fins

SET II
13 x 100 (50 fr/50 various) on 2:00 - 5:00
• breathe every 6, or 8, or 10
• various was bk, br, or drill
• fins throughout

DRILLS
200 various drills fins\snorkel

KICK
6 x 50 flutter kick on 2:00

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legs fried by kick set, 0:55 on first one