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  1. 1|18|20 LCM

    by , January 19th, 2020 at 01:37 PM (Blog)
    14m section:
    2 x 280m fr with snorkel

    120m br

    10x 28m br on 1:00
    • 24 - 21’s


    50m section:
    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
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  2. 1|17|20 LCM

    by , January 18th, 2020 at 11:30 AM (Blog)
    14m section:

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

    120m br 2:00
    • work the turns

    50m section:

    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.
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  3. 1|15|20 14m area - turns/breakouts

    by , January 16th, 2020 at 01:01 PM (Blog)
    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

    Updated January 16th, 2020 at 08:45 PM by __steve__

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  4. 1|14|20 LCM

    by , January 14th, 2020 at 05:33 PM (Blog)
    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



    1|13
    Weights/drylands all parts except calves

    Sore from saturday’s 1.5 mi run



    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.

    Updated January 21st, 2020 at 02:11 PM by __steve__

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  5. 1|8|20 LCM

    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


    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.
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  6. 1|6|20 LCM

    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.
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  7. 1|3|20 LCM

    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

    Updated January 4th, 2020 at 11:40 AM by __steve__

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  8. 12|31|19 LCM 23 min = plenty

    by , December 31st, 2019 at 03:48 PM (Blog)
    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



    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)


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    Updated December 31st, 2019 at 10:21 PM by __steve__

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    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  9. 12|30|19 LCM

    by , December 30th, 2019 at 04:48 PM (Blog)
    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

    Updated December 30th, 2019 at 07:13 PM by __steve__

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  10. 12|27|19 novice cold water plunge

    by , December 28th, 2019 at 12:29 AM (Blog)
    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.


    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

    Updated December 28th, 2019 at 12:54 PM by __steve__

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  11. 12|26|19 LCM

    by , December 26th, 2019 at 04:40 PM (Blog)


    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



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

    Updated December 27th, 2019 at 12:34 PM by __steve__

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  12. 12|22|19 drylands

    by , December 22nd, 2019 at 01:25 PM (Blog)
    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

    Updated December 23rd, 2019 at 09:58 AM by __steve__

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  13. 12|20|19 LCM

    by , December 20th, 2019 at 06:53 PM (Blog)
    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

    Updated December 22nd, 2019 at 11:18 AM by __steve__

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  14. 12|14|19 LCM

    by , December 14th, 2019 at 07:25 PM (Blog)
    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


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

    Updated December 14th, 2019 at 08:13 PM by __steve__

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  15. 12|12|19 just drylands

    by , December 13th, 2019 at 12:41 AM (Blog)
    Acidosis, Threshold, Flush Superset

    5x the following:
    •15 cal (~0:50) airbike
    •0.1 mile (~0:50) woodway curve
    •(~1:45) Surya namaskar B ashtanga sequence

    Weights and strength: Legs, hips, lower back
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  16. 12|10|19 LCM

    by , December 10th, 2019 at 10:23 PM (Blog)

    LCM

    WARMUP

    10 x 50fr on 1:00
    200 easy with fins

    KICK
    50 ez flutter kick
    3 x 50 fast flutter kick on 2:00
    • 0:50, 1:00, 1:05
    • legs felt blown-up after

    SPRINTING/DRILLS
    50 ez fr
    14 x 15m fr fast/15m ez bk on 1:00
    • 2-3 fast strokes then coast
    • focus on breakout momentum

    200 ez



    Need to back off sprinting with effort and focus on light and fast. Feet were cramping from barefoot treadmill running yesterday.



    12|09|19 LCM

    4 x 50 on 3:00 fr wt board fins
    • 37, 34, 30, 27
    • breathed 3 - 5x ea

    Updated December 11th, 2019 at 10:13 PM by __steve__

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  17. 12|3|19 SCY

    by , December 3rd, 2019 at 11:21 PM (Blog)
    10 x 50 fr on 1:15
    10 x 50 on 2:30 most were fr
    4 x 25 on 0:30 flutter kick
    10 x 25 on 0:46 flutter kick
    800 various drills and things with fins

    2150 yds

    Updated December 4th, 2019 at 11:06 AM by __steve__

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  18. 12|2|19 SCY

    by , December 3rd, 2019 at 11:53 AM (Blog)
    250 fr warmup
    4 x 50 bk on 1:15
    6 x 50 bk on 1:30
    500 bk with fins
    200 ez fr with fins
    10 x 25fr nb’s on 1:15

    Then kicked out of pool for an non-swimming related scheduled class

    1700 yds

    Updated December 4th, 2019 at 09:10 PM by __steve__

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  19. 12|1|19 SCY

    by , December 1st, 2019 at 07:32 PM (Blog)
    10 x 50 on 1:00
    4 x 50 on 1:05
    3 x 50 on 1:15
    3 x 50 on 1:30
    500 drills fins
    5 x 25 fr <95%+flip+ez bk on 3:00
    5 x 50 fr (15m >95%) on 2:00
    4 x 25 flutter kick on 0:30
    10 x 25 flutter kick on 0:45
    400 with fins and snorkel various
    2 x 50 (25 fly / 25 ez) on 2:00 fins

    2750 yds

    Updated December 4th, 2019 at 09:16 PM by __steve__

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  20. 11|29|19 and 11|30|19 SCY

    by , December 1st, 2019 at 03:17 PM (Blog)
    Still in Alaska
    Nov 29


    10 x 50fr on 1:00
    500 ez with snrkl
    50 bk
    200 bk fins
    7 x 50 (15m fast) on 2:00
    4 x 25 flutter kick on 30
    10 x 25 flutter kick on 1:00
    500 drill with fins various

    2250 yds





    Nov 30
    Had only 20 min


    100 ez fr wu
    200 ez fr fins
    800 straight through fins snorkel
    • as 175 fr / 25 fly order

    1100 yds

    Updated December 4th, 2019 at 09:19 PM by __steve__

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