Blog

LCM pool set up SCY with floating bulkhead. I used the other side of it which I estimate to be, with 6” thick bulkhead, about 27 meters. I started with a set in the 12m wide area, diving from the gutter.

8 x 24m fr NB on 1:00 dive from gutter
had to take a breath on the 5th so I sat one out and did another 3.

540m with shrt fins and snorkel, moderate bursts off wall and fast fr for a few strokes then recovery swim. Included head-up, fly kick fr drill, and fist drill.

270 kick snorkel (flutter and frog)

---

Weights
3 x 20 LP (180 added) +20 pull downs (100 units) + 20 DBBP #40’s) supersetted with no rest
6 sets various shoulder things
1 set calves

10|11 LCM
500fr warmup 8:45 HR<140

100 ez kick

4x50 flutter kick AFAP on 5:00

• 53high, 65, 64, 63

100 ez bk

200 slowmotion fr shrt fins

100 one arm drill shrt fins

150 mixed drills shrt fins

50 head-up freestyle with fly-kick shrt fins 33

---

10|9 Lactate removal on rogue bike
7 x 1 min work/1 min ez
20, 18, 18, 15, 16, 15, 16 work cal’s

500 fr warmup
10 x 25 fr board fins on 0:30 (15-17’s)
500 fr of drills and stroke with board fins

---

earlier: weights upper body and torso

---

day prior to earlier: 12 miles of hiking with wife SC/NC

---

10|5 11 miles kayaking lake Jocassee. Stopped to free-dive at area where I believe my snorkel/camera assembly was dropped. Wife was on the shoreline with parked kayak. I looked for about 30 min and couldn’t find it. Even though it was a needle - haystack thing, the snorkel was bright lime green and would be easy to see. It was forecast and water was dark, but once down there, everything came in view again. Unfortunately the pitch of the bottom was steep so anything dropped probably kept rolling down deeper. The water was about 84° and the the air was low 60’s and raining.

75 ez fr
25 ez bk
25 br
500 ez fr snorkel
5 x 25 flutter kick on 1:00 (20- 24)
10 x 12.5 sprint/12.5 atlantis
100 one arm drill
300 drills with fins and snorkel

---

Drylands
Rogue airbike
5 x 1:00 work /10 slow pushups / ez pedal on 3:00
work min: 18,17,17,16,16 cal

3.4k
Used board fins and snorkel. Sun behind treeline and overcast, water about 84°F. I couldn’t find my clear goggles, used mirrored (outdoor backstroke) ones, which also needed cleaning. Stopped halfway to clean goggles and realized my snorkel disappeared. Unfortunately it had a hero6 camera with case and a custom made mount. Tried diving down but it was too dark, and at about 5 m it was difficult to even see which direction was up. Figured it wasn’t safe and just left it in the abyss. Still might return with better gear and kayak to find it. But map claims it can be to 40 ft possibly more in area, and I haven’t free dived more than maybe 30’, furthermore in clear reef water, not a lake.

The blue in the map is 0-40.

---

6|29|19
weights upper body
lactate production on airbike
4 x 0:45 work /2:15 easy + 10. ore pikes
20 min stretching

Attached Thumbnails

 

9|26|19 LCM
indoor pool with broken water heater chilly°F
200 warmup but actually got colder
50 kick for time, legs froze up with stagnant acidosis half way with enough momentum to stop 2 meters from wall in 57 seconds.
got out after several head-up fr 50 drills


9|27|19 24m outside pool
warmup 480m 7:30
8 min swimming in slide stream
2 x 192m IM Kick
10 x swim fr to flags and flip, swim to other flags and flip drill

Recovery swim kept HR mild aerobic. Recovering from weights yesterday, and insufficient sleep

2 x 480m fr on 8:30, use 2-beat
240m fr, 2-beat

96m fr ez

192m fr 2-beat

10 x 48m fr on 1:00 with snorkel as 24m fast | 24m recovery fr, fasts o-burst breakout, e-sprint into turn

5 min with fins snorkel swimming into waterslide stream

10 x 48m on 1:00 with snorkel and fins, 24m headup fly kick fr | 24m atlantis kick

Fist fr drill with fins and snorkel. Totally forgot distance

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

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

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 within

---

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