Blog

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LCM
Wasn’t motivated today therefore just the following:

9 x 50 free/50 kick straight through
• kick order of: flutter, back, UW atlantis

50 right arm free, breathe left

50 left arm free, breathe right

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11|10|19
2x12 DBBP+LPD+LP superset
2x 7 shoulder press
0.5mi on curve treadmill barefoot 4:40
5x1min work/1 min rest acid bombs on rogue airbike

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12m wide area, dive off side:
10 x 24m nb fr on 0:75

• work each turn

LCM
100ez
25m kick timed (estimated where 25m was) 0:21
100m kick timed 2:20

• 25m splits: 0:27, 0:32, 0:40, 0:41

Fr with fins: 4 x 17.5m all-out/32.5m ez
300 drill with fins as:

• 50 head-up fly kick free (0:30)
• 50 recovery
• 200 various

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The horrible 100 LCM kick time shows I am slowing down prior to 50m. I looked up at one of the digital timers to get the mid length splits. My 25m time also shows I need more raw speed

LCM
Shoulders achy yesterday from prior weights and the few fast 50’s with fins I did, worked on form mostly.

100 ez fr
100 stroke (br/bk)
100 ez fr
50 flutter kick fast (0:48)
350 very slow fr

LCM
4x50fr with short fins on 2:00

• 40, 35, 30, 28

2x50fr with short fins on 3:00

• 32, 30
• 1st was a head-up fly-kick drill

400 ez

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(11|4) Weights: shoulders, legs, torso, arms

(11|3) Weights: chest and back. Also did 8 1 min efforts/1min rest on rogue airbike.

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LCM

WARMUP
500 fr slow drill, snrkl 9:00
100 fr little less slow, sans snrkl

DRILL
2x50 1-arm drill, bilateral brth

SPEED
4 x 50 on 1:30

• 25 fr sprint/25 ez bk-o br-e

12 x 16.7 fast stop-n-go’s

• fr-bk-fr-br order
• every 2nd and 3rd from dig

KICK
100 as 50 flutter 4 time/50 ez

• 0:49

DRILL
300 various drills with short fins

• fly-kick, head-up freestyle, snrkl
• slow motion straight-arm fr
• backstroke go UW for 4 SDBK 2 x mid strok

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10|19 LCM

WARMUP
200 as 100fr 50bk 50br

DRILL
400 as 50 one arm fr, left arm, bilaterally breathe/50 same thing but right side/3 x 100 shrt fins on 2:30 as 50 head-up fly kick fr/50 ez

KICK
100 flutter kick as 50fast /50ez did 0:51 at 90% effort

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10/27
Rogue airbike 7 x 1:00 work/1:00 ez
UB weights and isometrics/ RC scap

10/28
calisthenics, plyo (one-leg broad jump test 6’4”rt/6’2” lt)
6 min on woodway treadmill barefoot 6.5mph, stretches

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The 0:51 kick was easy. Didn’t use board so it’s safe to assume boards are slower to kick with for me

LCM

WARMUP
400 fr build, snrkl (6:35)
200 bk, short fins (2:55)

KICK
50 flutter kick for time (0:50 that’s much better)
150 ez kick to buffer

SPEED
3 x 50 fr on 3:00, short fins

• 0:35 - 0:30 - 0:27
• nb to ~40m then breathe (6, 4, 2x resp.)
• 1 x 50 fr ez

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experiment

The effects of various combinations of drag reduction strategies noticed with long course 50m all-out effort flutter kick attempts

Materials
- well broken in speedo endurance jammer
- quite used Tyr AP12 low waist jammer
- quite used Tyr AP12 high waist jammer
- random kick board
- Tyr snorkel

Procedure
With timer in view from across pool, push off wall, use a couple small dolphin kicks, and surface kick 50m to other side in as little time as possible.

Results
Hairy/speedo jammer
- 10|18|19 0:55
Hairy/Tyr AP12 low waist suit
- 10|21|19 0:54
Shaved (except arms)/speedo jammer
- 10|23|19 0:53
Shaved (arms too)/Tyr AP12 high waist suit
- 10|24|19 0:50

Arms weren’t shaved at one point due to lack of time.

Pool setup with floating bulkhead at first, with a team of youngsters training on the scy side. The other side (available) was about 26m this time, shorter than last time.

WARMUP
5 x 52m on 1:00
1 x 52m on 2:00
5 x 52m on 1:00
208m bk with fins
4 x 26m br on 1 - 2:00

4 minutes break- bulkhead removed

4Time
50m flutter kick for time 53 flat - better
50m ez flutter kick

SET
4 x 50 on 2 - 3:00 as 25m near all-out/25m ez bk
50 head up dolphinkick fr with fins and snorkel
50 eZ

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WARMUP
3 x 100 on 2:00 fins

• fr bk fr

KICK
50 flutter kick warmup
50 flutter kick for time 0:54

SET
6 x 16-17m fr on 0:35
6 x 16-17m fr on 0:40
6 x 16-17m fr on 0:45

• each 2nd, 3rd, 5th, 6th from midpool dig
• 100 pace building to 50 effort on 3rd

Warmdown
200 easy

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In middle of an experiment to study effects of shaving and tech suit on a 50 LCM flutter kick with a board. So far I have the data for the control and one of the 3 experimental swims. I am using the 50m kick because of current disappointing performance (was kicking 50LCM in under 0:45 in 2015)

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WARMUP
500 fr extra slow to save shoulders for set/drill

• snkl
• 8:55

KICK
3 x 100 on 3:00 flutter kick snkl

• take 1st 50 out fast (0:55☹️)

2 x 50 one leg kick

SET
5 x 24m fr (12m area) on 1:00
5 x 24m fr (12m area) on 1:10

• dive from gutter and nb on all
• high teens
• work turns despite unusual markings
• these cause me great dizziness

100 bk with fins

DRILL
50 br fins used free kick
100 one arm drill

• breathe L-L, R-R ea arm for 50

150 ez fins snkl
50 head-up fr with fly kick fast

• fins snkl

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Probably my last aerobic freestyle warmup. Maybe save this type of swimming for a warmdown swim, or even for recovery days



about 1.5 K
1250 was filler

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WARMUP
500 fr wt snorkel

SETS
1 x 100 fr
100 k as 50 flutter fast / 50 k ez (fast -0:55☹️)
5 x 100 as 50fr moderate to fast / 50 ez

• fr’s: nb to 35m then every 2 for remainder
• 44, 40, 38, 36, 34
• e/z’s: br, bk, bk, bk, bk

DRILLS
600 various with fins

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disappointed about the 50 kick time. I start off good but lose momentum at about 45m. Just several years ago I was doing mid 40’s on these lcm kicks. Just takes forever to recover these days.
A finis monofin was on deck, little small, but I used it for 100. It was so uncomfortable- felt like it was pulling off my toes. Had to remove it at 75m and use it as a kick board back to the wall

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)

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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

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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

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earlier: weights upper body and torso

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

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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

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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.

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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

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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