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To swim short distances faster

Grand Strand Masters Swimming

Acronyms used in blog:

HUDKF = dolphin kick freestyle with head up
FSP = with fins, snorkel, and paddles
SP = with snorkel and paddles
HPD = human paddle drill
BO = as fast as possible
OTB = off the block
P = with paddles
K = flutter kick
RP = race pace
R = rest
E = effort
F = with fins
RP
= race pace
S = with snorkel
FP= from a push
DFS
= dive from side
:/
= without air/hypoxic
FS = with fins and snorkel

FP = with fins and paddles
DKF
= dolphin kick freestyle
SDK = streamlined dolphin kick

  1. 8|17|14 SCY

    8 x 50 on 1:30 one arm free drill
    • static arm back
    • bilateral breathing
    • odds right / evens left


    8 x 50 on 1:10 one arm free drill with fins
    • static arm back
    • bilateral breathing
    • odds right / evens left


    300 drill with fins and snorkel

    5 x 50 flutter kick on 2:00
    • start with 10 fast vertical DK while holding board in air
    • transition to flutter kick from a dig


    5 x 50 flutter kick on 2:00 with fins and snorkel
    • start with 10 power vertical DK while holding board in air
    • transition to flutter kick from a dig


    2 x 25 backwards freestyle with

    • got foot cramp on first one
    • took about a minute for a 25


    Airikok National Park
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    Natural Pool settling down
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    Malmok Beach
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    My kids and their cousins at Aruba market
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    Looking out Cathedral in Seville Spain
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    Updated August 18th, 2014 at 12:19 AM by __steve__

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  2. 8|16|14 SCY for a change


    WARMUP

    500 with snorkel

    DRILL/KICK
    10 x 25 on 1:00 flutter kick with board and snorkel
    • 12.5 aggressive DK - FK / 12.5 easy kick

    5 x 50 on 2:00 free with fins and snorkel
    • flip at turn but stretch to bottom (12') and do upside down vertical DK, then push from bottom to transition to breakout
    • 0:50's

    400 drill

    SET 1
    20 x 25 on 0:30 with fins
    • fast muscle memory stuff

    WARMDOWN
    150 easy

    Natural Pool, Aruba filling up with sea water
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    But inside the pool is crystal!
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    Boca Catalina, Aruba. I chased that fish for minutes trying to get it's awesome side view, but it kept swimming away. It eventually turned around and gave me the business.
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    Wind started to blow camera over so I ran out of pose to catch it
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    Updated August 16th, 2014 at 11:05 PM by __steve__

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  3. 8|15|14 SCM

    500 warmup with snorkel

    7 x 50 free on 1:30
    • after flip turn, did some vertical DKing while rolling forward to belly on transition to breakout
    • used snorkel

    7 x 50 free on 1:30
    • flip turned with head/arms deep, did upside-down vertical DK with hands at floor "T" at 8' end (kicking up) and transitioned to breakout
    • used snorkel

    400 consisting of drills, strokes, bursts/easy, well rested (~0:30) by the 25's
    • used snorkel and short fins


    Quite sore from my dryland routine these days. I'm at 168, last month I was 170, but I'm still 3-5 lbs stronger than what I have been. I account this to rest, recreation, and not making myself as stressed

    Updated August 15th, 2014 at 03:54 PM by __steve__

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  4. 8|13|14 SCM

    WARMUP
    500 swim with snorkel
    500 flutter kick with snorkel and board

    SETS
    15 x 25 on 0:40 as 12.5 fast, flip mid-pool, and 12.5 recovery kick on back
    8 starts from block, odds were relay style
    300 drill with fins
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  5. 8|12|14 SCM

    100 flutter kick warmup

    8 x 50 on 0:90 as 25 free - flip -VK - 25 free

    200 fr with 2 - beat
    • 2:50

    100 FK

    6 x 50 drill on 1:00 (with short fins and snorkel) as 25 HUDKF / 25 easy

    300 of drills, back, and breast

    8 x 50 one arm free on 0:90
    • 25 each arm
    • breathe every one arm stroke to opposite side

    300 drill with fins
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  6. 8|10|14 SCM

    7 x 50 on 1:30 free
    • 1 - 3: 25 fast / 25 easy
    • 4 - 7: 12.5 easy / 12.5 fast + turn + 12.5 fast / 12.5 easy


    10 x 25 on 0:30 free
    • aggressive push and breakout / easy to wall
    • 22 - 25's
    • shoulder little loose


    12 x 25 flutter kick on 0:50
    • ~10m AFAP / ~15m easy


    Lay in sun for 5 min
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  7. 8|8|14 SCM

    500 warmup (with fins and snorkel) of various

    10 x 25 flutter kick on 1:00, fast to easy each

    5 x 15 seconds vertical kick on 1:00, each as:
    • 1 DK + 6 FK's + 2 DK's + 6 FK's + 3 DK's + 6 FK's + 4 DK's + 6FK's + 5 DK's + 6 FK's
    • 2 were done with streamlined arms


    300 of drills and kicking with fins and without fins

    Vertical kicking has really had an impact on my kicking ability. Transitioning from dolphin to flutter that way (trying to keep head above) might minimize any dead propulsive kick spots at UW - B/O parts
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  8. 8|7|14 SCM

    Back from vacation and back to the pool. I must say I deeply miss the Aruba ocean with all its landscapes and creatures. Have hundreds and hundreds of great pics, but way too many to choose from.

    500 with fins and snorkel, easy swimming with aggressive speed off walls into stroke

    5 x 50 on 2:00 as 6-8 rapid vertical DK (arms streamline with snorkel) transition to a 50 FK, arms back, on belly (from deep, no push)

    200 drill/back with fins

    10 x 25 on 1:00 UW's with fins on back, belly and sides

    Have most of July and some of Aug coastal swimming unaccounted for GTD
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  9. 7|27|14 SCM

    Found a SCM pool close by the hotel. I believe this would be my 4th time for July swimming in an actual pool, though I have been swimming just about daily this month. Form seems to be changing for the better too, from all the recreating type of swimming I've been doing.

    450 WU as 50's on 1:00 of mostly free with little br and bk
    9 x 50 on 1:00 drill with short fins
    20 x 25 kick on 1:00, every 3rd was BrK or DK
    10 x 0:15 vertical kick on 1:00 (flutter or dolphin)
    10 x 25 on 1:00 as 12.5 AFAP / 12.5 easy
    10 x 25 on 0:30 as 12.5 AFAP / 12.5 easy


    Below is Conchi (Natural Pool) where the waves crash into the rocks every 10 minutes or so, leaving a cool place to snorkel in (finis works fine for this). It's about 15 - 20 feet deep so you can dive in high up from some of the rocks. My shock/waterproof camera's seal broke when I dove in though, so I'm not sure if I can use it again.
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  10. 7|20|14 SCM

    20 minutes, then lightning

    12 x 50 on 1:30 as:
    25 easy free / 25 fast free (38's to 42's)
    25 easy br / 25 fast free (42's to 47's)
    25 easy bk / 25 fast free (45's to 46's)

    out for weather

    First time in a pool for about 10 days, enjoyed the brief time I had in there. Lifted weights this morning. Repacking bags for vaction on the 22nd.
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  11. 7/16/14 ocean sprints

    start on beach and sprint out to buoys, float, sprint back to beach, lay in sand 30 min, repeat 3 x

    I miss chlorine
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  12. 7|14|14 OW

    3 swims, one long swim with fins and two brief swims without:
    1) 40 min (w/fins) doing 1 min high effort bursts of free and dolphin/flutter kicking on back. Back and breast recovery swimming between

    2) and 3) fly and free between laying around on beach

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    Legs are fried from alll the finned kicking and the bicycle has become quite painful.

    Water here isn't too clear. I like it clear without any surprises. Next week is vacation in Aruba where the water is clear, so I plan to taper it down here some.

    Updated July 15th, 2014 at 01:32 AM by __steve__

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  13. 7|12|14 plenty of riding with some ow swimming

    Weights yesterday

    About 40 KM on mountain bike
    1 mile jog
    2 separate brief OW swims
    • the first about 400 and the second was about 1km with fins (included sprints with floating/kicking on back for rest)
    • included strokes for each


    Watching game in room now. Plan to do yoga at halftime

    The pic is from Wednesday, unfortunately all the trees were bulldozed (probably for development) down by this morning
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  14. 7|10|14 bike ride / Columbus swim

    30km out and back ride through nice scenery and terrain.

    Destination: El Puerto de Santa Maria, for a swim. Chose this place from google maps because the inlet is smaller than the width making smoother and warmer water. My calculations were spot on as it turned out to be a nice swim. Water was about 75⁰F, there were plenty of landmarks on the horizons to help me one-eye-breathe navigate.

    The ride was the best part taking me through a variety of stuff while culture bouncing off the coastline.
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    All were selfee's and shots from bike taken from waterproof fujifilm XP with mini tripod.

    Was a 4 hour trip. The only energy source or fluid I had was a beer at the beech, thus I bonked on way back in the headwind. I did drink like a camel prior so I didn't dry out.

    Updated July 12th, 2014 at 02:58 AM by __steve__

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  15. 7|9|14 SCM

    Rode bike to pool
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    600 WU as:
    22 x 25 fr on 0:30

    4 x 50 fr on 2:00

    5 x 50 fr on 3:00 as 25 AFAP / 25 easy

    5 x 25 fr on 1:00 as 12.5 burst and AFAP 3-4 strokes / easy glide free to wall

    4 x 25 flutter kick with board on 2:00 AFAP
    • if I'm not mistaken - the first one was like solid sub-17 (could be mistaken though), the rest got slower to 0:22 on the last.


    1 x 25 dolphin kick on back, hands at thighs
    • front thighs suffered a crampin-burn




    Rode to beach for a quick ocean swim out and back - not much. Did breaststroke most of the way back.

    Updated July 9th, 2014 at 10:00 AM by __steve__

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  16. 7|9|14 Spanish Blog

    7|6|14

    Took a long 2 hour walk (with some running) at night.

    The pool here is under construction but there is a another SCM backup located about 3 miles away from hotel. I rented a cheap mountain bicyle to get me to and from places which has been quite handy, but my butt is not used to being in saddle and is starting to become painful. Also had to tune the bike myself as it was not in working order.

    7|7|14

    Rode bike to gym at 5:30 am and worked out. Then rode bike to pool. The water temp in low 70's as the night temps are just now starting to climb. Didn't do much worth logging about because I'm still acclimating down from the high 80 water temps I've been used to.

    Ate lunch then rode bike to the beach with goggles and board shorts. Just did 3 minute bouts of sea swimming of mostly fly, back, and floating at 3 different areas. Also traveled on bike along beach and bike path. Sea temps very cold for me at 70.0 ͦF ! (http://www.seatemperature.org/europe/spain/rota.htm) About 20 miles total worth of cycling for the day.

    7|8|14

    Still jet lagged so I took it easy and spent afternoon at beach. Went for swim in rough water area for 10 minutes. Used fins and did mostly dolphin and flutter kicking on back. Found an area without waves and did a 12 minute out, and 14 minute back swim (with short fins). Also did two 1 minute sessions of fly within swim. About 10 miles worth of cycling.

    Managed to get 9 hours of sleep last night so I'm finally rested and on my new schedule.
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  17. SCM 7|4|14

    500 easy

    10 x 50 fr on 2:00 as:
    • 25 fr / instead of flip turn, stop before wall and do 15 vertical DK's + 20 vertical FK's / 25 fr


    10 x 25 kick on side with arms back on 1:00

    left shoulder still loose so I did drylands to tighten it back up:
    RC bands
    lats (pulldowns)
    legs (isolateral working up to 270 each leg)
    leg curls
    calfs
    hips
    abs

    more yardwork

    exhausted

    flying out to Spain tomorrow
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  18. SCM 7|3|14

    500 warmup of free

    13 x 50 free as 25 fast hypoxic / 25 easy
    • 15's on the fasts


    did about 1000 easy yesterday


    Heavy yardwork today cutting down potential house damaging branches. This is a beautiful tree with a giant trunk that spawns 4 other trunks. Unfortunately it is being attacked by 2" beetles. I killed about 20 of them by digging out infected areas and propane torching it clean. One branch already fell a while back but it didn't go towards the house (which is about 30 feet from the tree). I cut down two branches several months back and two more today. But I hope I get rid of the beetles.
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  19. SCM 7|1|14

    6 x 50 on 0:90 free as 12.5m easy / 25m (+ turn) fast / 12.5m easy

    10 x 50 on 2:00 free as 12.5m easy / 25m (+ turn) fast / 12.5m easy

    10 x 25 on 1:00 as 25 fr easy / 25 br

    20 x 25 on 0:30 as 25 fr easy / 25 br

    1 minute vertical kick (flutter / dolphin)


    weights yesterday



    Amended dryland stuff:

    20 vertical jumps on to a platform
    There's a wooden table used for water coolers at the track which measures 38" high. I have wanted to jump on it for some time, but would rather work up to something like that in increments. I said "why not?" went for it and it worked out smoothly. So I did 20 of them resting 5 to 30 seconds between. Started adding the distance from the platform in increments to about 3' broad-wise, then I almost missed one.

    1 x 10 vertical jumps on ~40 slant (heels up) with arms streamlined
    Jumping up from a slanting surface makes it easy to get real low and rebound each consecutive jump in a springy manner


    10 x 10 seconds fast run with 20 seconds rest.

    Updated July 1st, 2014 at 09:36 PM by __steve__

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  20. 6|27|14 NCM (Non Course Meters)

    Fitness club pool finally opened after a month of refurbishing. They saved a few dollars and didn't put any markings, wall marks or lines at bottom LOL!!!. It's like driving the streets with no lines or signs. A completely useless 25m pit of chlorinated water, unless floating on a noodle is your cup of tea (or 48 oz fountain soda). Got workout in nevertheless, but due to the quick tracking readjustments needed my bum shoulder is loose.
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