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  1. 10/27/19 Workout

    by , October 28th, 2019 at 09:30 AM (Swimming Through Jello)
    Sunday 10/27/2019 Garage Lifting

    Feeling a bit better with my GI stuff. Decided to do some lifting today.

    Warmup - plyos, stretching, barbell warmup

    Pause Snatch + OHS - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 175/1+1x8, 180/1+1, 185/1+1

    Shoulder Press - 45/8, 75/8, 95/8,8,8

    Pendlay Row - 135/8, 155/8,8
    Categories
    Uncategorized
  2. 10|24|19 LCM 50m kick test

    by , October 24th, 2019 at 07:27 PM (Blog)
    LCM

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

    KICK
    50 flutter kick for time (0:50 thatís 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



    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 werenít shaved at one point due to lack of time.

    Updated October 27th, 2019 at 11:06 AM by __steve__

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  3. 10/23-10/24/19 Workouts

    by , October 24th, 2019 at 12:00 PM (Swimming Through Jello)
    Had a medical procedure Tuesday morning so took that day and Wednesday morning off. Going to next option on UC treatment, hopefully this one is more successful.

    Wednesday, 10/23/2019 Garage Squats

    Warmup - stretching, plyos

    Back Squat - 45/5, 135/3, 185/3, 220/3,3,3,3,15


    Thursday, 10/24/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk dr 1:45/100 k 1:55}

    4xIMO{75 r/l/DPS 1:20
    75 50 b sw/25 fast k SLOB 1:20
    150 fr p br3/5/7 2:20
    100 50 b/50 fast 2:00}

    6x50 dr/sw ez :55

    3x{150 r/l/sw ez x25 2:30
    3x50 d1-3 to 90+% :55
    3x25 c/o/FAST :25}
    rd1-fl, rd2-k/fins, rd3-fr

    125 warmdown

    4350y
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  4. 10|23|19 LCM

    by , October 23rd, 2019 at 10:12 PM (Blog)
    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

    Updated October 23rd, 2019 at 11:54 PM by __steve__

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  5. Distance Ladder Challenge

    by , October 23rd, 2019 at 12:27 PM (Middle Aged Distance)
    I wrote this set last week and put it in my back pocket for a day when it felt right. Tomorrow and Friday I have scheduling conflicts with my usual workout time and may not be able to get in, so I thought today was a good day for a high volume yardage challenge when I'd be forced to rest a day or two afterward.

    For the long swims, you should be getting lots of rest - over a minute or right at a minute until the 600, and then 15-30 sec on the 400/200. For the 100's, start out at an interval that feels comfortable to stay long and smooth. For the 5x100, you should plan to get about 5 sec rest and the 3x100, just make.

    Good luck!

    Main (5500):

    1x1000 @ 15:00 w/ snorkel, pads, buoy - 50 sw, 50 dr

    9x100 @ 1:25 swim no equipment

    1x800 @ 12:00 w/ pads + buoy

    7x100 @ 1:20 swim no equip

    1x600 @ 9:00 w/ pads

    5x100 @ 1:15 swim no equip

    1x400 @ 6:00 pads + fins

    3x100 @ 1:10 *option to add fins

    1x200 @ 3:00 w/ fins swim

    1x100 FAST all out *option: fins or no fins

    W/D - 200 easy kick or more if needed

    Total: 5700

    *Original post on www.thelaneline.com
    Categories
    Swim Workouts
  6. Haven't Posted in Awhile!

    by , October 22nd, 2019 at 01:14 PM (Middle Aged Distance)
    When I signed on this morning and realized I have posted since August - Yikes! I've been working on a swimming blog/website of my own, so pm message me if you want to check it out :-).

    I have been training hard just haven't been keeping up with online posts, so I'll get back into it today with the Breath Control/Technique workout I did. Enjoy!

    W/U (900):

    300 swim - 100fr/bk/br

    12x50 @ :50 w/ fins
    o - free w/ 3 dolphin kicks off each wall + 3 strokes before a breath off each wall
    e - IMO drill

    Main (1800):

    3X [
    1x300 @ 4:30/4:15/4:00 by round
    1x75 @ 1:15 - 3 breaths, 2 br, 1 br by 25
    1x25 @ :45 kick on back
    1x50 @ 1:00 - 2 br/1 br by 25
    1x50 @ 1:00 kick on back
    1x25 @ :45 no breath (or 1 breath)
    1x75 @ 1:15 kick on back]

    *You can bank the rest after the breath control 75/50/25
    *1st round - 300 is pull w/ buoy + pads, 2nd round 300 just pads, last round fins whole round

    Sprint (200):

    8x25 @ :30
    o - FAST IMO
    e - easy choice

    100 easy

    Total: 3000
    Categories
    Swim Workouts
  7. 10|21|19 LCM 26 min

    by , October 21st, 2019 at 10:38 PM (Blog)

    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


    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)

    Updated October 21st, 2019 at 11:18 PM by __steve__

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  8. 10/19, 10/21 workouts

    by , October 21st, 2019 at 10:07 AM (Swimming Through Jello)
    Saturday, 10/19/2019 Pool Workout

    300 sw/200 k/200 p/100 IM dr
    8x25 o/c :30

    3x100 cruise 1:40
    3x100 fr 1:20
    (next top) 3x100 "race" 2:00
    2x100 cruise 1:40
    3x100 fr 1:15
    (next top) 2x100 "race" 2:00
    1x100 cruise 1:40
    3x100 fr 1:15 (was supposed to be 1:10 but I just wasn't feeling it)
    (next top) 1x100 "race" 2:00

    3x50 cruise 1:00
    3x50 fl/bk/br :50
    (next top) 3x50 fl/bk/br "race" 1:15
    2x50 cruise 1:00
    3x50 fl/bk/br :45
    (next top) 2x50 fl/br "race" 1:15
    1x50 cruise 1:00
    3x50 fl/bk/br :40
    (next top) 1x50 fl "race" 1:15

    200 warmdown

    4350y


    Monday, 10/21/2019 Pool Workout

    600 (50sw/25k)/200 p/100 fr dr

    3x{300 build by 100 4:00
    2x100 k 1:50
    2x200 25 ez/75 hard 3:00}
    rd 1 - 300/200 fr, rd 2 - k/fins, rd 3 - p/pads

    4x50 dr/sw IMO 1:00
    4x50 fr d1-4 :50
    4x25 IMO sprint :30

    200 warmdown

    4300y
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  9. 10|18|19 LCM

    by , October 19th, 2019 at 11:05 AM (Blog)

    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


    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

    Updated October 20th, 2019 at 10:40 PM by __steve__

    Categories
    Masters Swim Meets / Events
  10. 10/18/19 Workout

    by , October 18th, 2019 at 10:16 AM (Swimming Through Jello)
    Friday, 10/18/2019 CrossFit Workout

    Warmup - rowing, stretches, med ball warmup

    Strength - Deadlift - 45/5, 135/4, 225/4, 275/4, 300/4,4,4,4,12

    Conditioning - Tabata intervals (20 sec on/10 sec off), 8 rounds per exercise
    Pullups - 8x8
    Pushups - 8,9,9,9,8,8,8,8
    Situps - 12,12,12,12,12,12,12,13
    Squats - 15,15,16,16,16,16,16,22
    Categories
    Uncategorized
  11. 10|16|19 LCM

    by , October 16th, 2019 at 11:34 PM (Blog)
    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
    • frís: nb to 35m then every 2 for remainder
    • 44, 40, 38, 36, 34
    • e/zís: br, bk, bk, bk, bk


    DRILLS
    600 various with fins



    disappointed about the 50 kick time. I start off good but lose momentum at about 45m. Just several years ago I was doing mid 40ís 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

    Updated October 17th, 2019 at 12:22 PM by __steve__

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  12. 10/15-10/16 Workouts

    by , October 16th, 2019 at 10:06 AM (Swimming Through Jello)
    Tuesday, 10/15/2019 CrossFit Workout

    Warmup - assault bike, stretching, plyos, barbell/gymnastic set

    Strength - Back Squat - 45/5, 135/4, 185/4, 210/4,4,4,4,20

    Conditioning -
    50 cal assault bike
    50 box jump overs 24"
    50 toes to bar
    8:54

    Wednesday, 10/16/2019 Pool Workout

    Going to try to swim with the National club group Wednesdays for an extra challenge as much as I can.

    200 sw 2:50
    2x150 IM mix 2:20
    3x75 fr dr 1:10
    4x50 st dr :55
    5x25 br :30

    4x100 1:20 6 beat k!
    3x200 IM 3:00
    5x150 p/pads 2:15 o-D1-3, e-br5
    2x500 sw/fins 6:00 build

    6x25 accelerators (fast kick at flags to 15m sprint)
    6x50 turn races (ez to flags, sprint to turn and back - alternate turning at T and turning at wall)

    200 warmdown

    4450y
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  13. 10|15|19

    by , October 15th, 2019 at 01:00 PM (Blog)
    LCM pool set up SCY with floating bulkhead. I used the other side of it which I estimate to be, with 6Ē 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 #40ís) supersetted with no rest
    6 sets various shoulder things
    1 set calves

    Updated October 15th, 2019 at 08:02 PM by __steve__

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  14. Some Workouts

    by , October 14th, 2019 at 03:11 PM (Swimming Through Jello)
    Friday, 10/11/2019 CrossFit Workout

    Warmup - assault bike, plyos, barbell warmup

    Strength - A) Power Clean + Clean - 95/1+1, 135/1+1, 165/1+1, 185/1+1, 205/1+1, 225/1+1, 235/1+f, 1+f
    B) Ring Dips - 3x10

    Conditioning - EMOM 16
    1 - 12 cals assault bike
    2 - 10 pause ring rows
    3 - 30m right arm OH carry 75#
    4 - 30m left arm OH carry 75#


    Monday, 10/14/2019 Pool Workout

    10x100 :10 rest; o-k/sw, e-sw/dr

    8x50 :50 build/hard - 2 sw, 2 k/fins, 2 sw/fins, 2 sw/fins + pads

    6x{3x50 free
    1x100 sw 1:40}
    rd1-3 - 50s p :50; rd4 - sw :50, rd5 - sw/pads :45, rd6 - sw/fins + pads :40

    10x50 k 1:00 25 ez/25 fast flutter (alt 2 w/board, 2 wo/board)

    20x25 VS :30
    rd1 - fl; rd2 - br; rd3 - fr; rd4 - dk/fins; rd5 - flk/fins

    200 warmdown

    4100y
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  15. 10|11|19 LCM

    by , October 12th, 2019 at 05:32 PM (Blog)
    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 calís
    Categories
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  16. 10/9-10/10/19 Workouts

    by , October 10th, 2019 at 01:03 PM (Swimming Through Jello)
    Wednesday, 10/9/2019 CrossFit Workout

    Warmup - stretching, PVC warmup, plyos

    Strength - A1) Shoulder Press - 45/5, 75/3, 95/3, 105/3,3,7
    A2) DB high pull - 30/8,8,8, ea arm

    Conditioning -
    20 TTB
    30 DB Sn 50#
    40 DB weighted stepups 50#/24"
    30 DB Sn 50#
    20 TTB

    6:26


    Thursday, 10/10/2019 Pool Workout

    3x(100 fr/100 IM/100 p/100 k)
    //Added some fly pull in there - don't think I'm quite getting my fly timing right.

    3x(4x125) IM rotate 50 stroke
    Rd 1 - 50s kick, rest swim 2:00
    Rd 2 - 50s drill, rest swim 1:55
    Rd 3 - 50s fast swim, rest ez swim 1:50

    3x100 IM FAST 2:30

    2x{2x50 k 1:00
    100 sw 1:30
    100 k 1:50
    2x50 sw :40}
    Rd 1 - fr
    Rd 2 - k fl/br; sw bk

    200 warmdown

    4000y

    Updated October 10th, 2019 at 01:50 PM by JPEnge

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  17. 10|8|19 SCM

    500 fr warmup
    10 x 25 fr board fins on 0:30 (15-17ís)
    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 couldnít 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 84į and the the air was low 60ís and raining.

    Updated October 14th, 2019 at 02:54 PM by __steve__

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  18. 10/8/19 Workout

    by , October 8th, 2019 at 09:00 AM (Swimming Through Jello)
    Tuesday, 10/8/2019 CrossFit Workout

    Warmup - jogging, stretching, PVC warmup

    Skill - A1) 1-leg RDL - 53/10,10,10 ea leg
    A2) Strict ring MU - 3x4

    Conditioning - AMRAP 12
    10 hang power snatch 95#
    10 bar facing burpees
    10 front squat 95#
    5 rounds + 3 snatch
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    Uncategorized
  19. 10/6-10/7/19 Workouts

    by , October 7th, 2019 at 09:18 AM (Swimming Through Jello)
    Took Friday off, Saturday there was a high school meet at the pool plus we had my wife and I's baby shower, so rest day that day too. Had all day baby care class Sunday so not feeling anything big, just did squats in the garage.

    Sunday, 10/6/2019 Garage Squats

    Warmup - plyos, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 215/3, 230/3,3,3,3,12


    Monday, 10/7/2019 Pool Workout

    5x200 SKiPS o-fr, e-ch

    6x100 1:35 25p/25 shark drill

    2x75 1:20 k 3rd 25 fast
    1x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    2x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    3x100 1:30 fr
    2x75 1:20 k 3rd 25 fast
    4x100 1:30 fr
    1x100 k FAST

    12x50 VS 1:00
    4-fr, 4-fl, 4-fr

    200 warmdown

    4100y
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    Uncategorized
  20. 10|4|19 SCY

    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
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