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  1. 10|21|20 SCY

    by , October 21st, 2020 at 08:31 PM (Blog)
    Noodle water aerobic pool open with lines up, opted for a 85F workout instead of constantly hanging off the wall in main pool.

    21 x 50 on 1:15 as 25 free/25 back
    • focus on UW’s/breakouts
    • 2 breaths on the free


    3 x 50 flutter kick on 2:00
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  2. 9|7|20 SCY

    by , September 8th, 2020 at 09:48 AM (Blog)


    SCY main pool (78F)
    2 x 500 bk with fins


    SCY satellite pool (85F)
    500 fr easy, 2-beat
    500 bk with fins
    500 fr easy, 2-beat
    12 x 50 kick (fr,fr,br,fr,fr,fl x2)
    150 fly kick, arms back with fins




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  3. 9|4|20 outside pool

    by , September 4th, 2020 at 07:41 PM (Blog)
    Water temp was 91F. But the sun was setting and wasn’t too bad.

    20 x 52 yds fr on 1:00
    1 x 52 bk
    1 x 52 br fast
    5 x 52 flutter kick on 1:30
    5 x 52 frog kick on 1:30
    10 x 52 side dolphin kick, arms back, with fins

    This pool is 26 to 26.1 yds (depending on lane)

    Though this was a semi-recovery workout (sore from upper-body weights last night), the heat takes the swim to a higher intensity.

    Updated September 5th, 2020 at 10:19 AM by __steve__

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  4. 9|2|20

    by , September 2nd, 2020 at 07:54 PM (Blog)
    9|1|20
    LCM

    3 x 50 fr fins on 2:00

    • 40, 31, 29

    3 x 50 fr fins on 3:00

    • 29, 29, 30

    200 drill with fins
    100 flutterkick snorkel


    9|2|20


    26.1 yd pool

    10 x 52 fr on 1:00

    10 x 52 one arm fr on 1:30

    520 fr fins snorkel

    • head up fly kick fr every 4th length
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  5. 8|27|20 at the 26.1 yard pool

    783 drills

    5 x 52 fr on 1:00 fins (low 30’s)

    5 x 52 fr on 1:00 fins
    • 1st length ez / 2nd length high effort (30 - 35)

    4 x 52 flutter kick on 0:90

    Today the water just felt right. I don’t know why but it just did.
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  6. 8|26|20 LCM

    Yesterday (26.1 yard pool)
    313 wu drill fins snorkel
    261 one arm drill snorkel
    2 x (3 x 52 on 0:90 rt one-arm, lt one-arm, br order)
    3 x 52 fr on 2:00 fins
    2 x 52 fr on 2:00 fins 26 ez/ 26 fast
    313 kick
    200 Drill

    8|26 LCM
    1150 bk with fins
    4 x 50 kick on 0:90
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  7. 8|17|20 SCY

    8 x 50 fr on 3:00, pushed
    30 on most
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  8. 8|12|20 LCM Brief workout (no pun)

    Experimenting with breakouts and I’m finding I should swap sides for first stroke. Worked on that. But that may require rotating other way on turns and swapping hands during streamline. So still just experimenting.

    Also did 100LCM flutter kick 1:53

    Updated August 12th, 2020 at 10:17 PM by __steve__

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  9. 8|11|20 26.13 yd outside pool

    522 yds warmup with snorkel and fins
    52 fr off block: out 50pace/in 100pace
    52 fr off block: out 50pace/in ez
    7 x 52 fr on 1:00 with fins (30-33’s)
    522 yds drill

    swam 3x since last blog. Also a 400 m barefoot run on soft track using Strava showed 1:12 on aug 9. The fastest 400 run I have ever done.

    Updated August 12th, 2020 at 12:25 PM by __steve__

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  10. 8|4|20 SCM/SCY

    SCM 78F H2O
    500 warmup fins/snorkel

    SCY 86F H2O
    500 drill fins/snorkel
    500 back fins
    10 x 30 as 15m fast fr/15m ez stroke on 1:00
    4 x 15m fr sprint on 2:00
    200 ez
    4 x 25 kick on 0:30
    100 ez

    Updated August 5th, 2020 at 12:27 AM by __steve__

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  11. 7|30|20 SCY


    SCM main pool 78F

    WARMUP
    500 fr snorkel/fins
    • still learning markings (without looking at wall)


    SCY therapy pool 86F

    DRILL
    10 x 25 br on 0:45
    • 2 kicks per cycle
    • try to keep feet from inside plane of knee

    SET
    7 x 50 fr on 3:00 from block
    • 29-30 +-1
    • 125 yd pace


    For the 50’s I tried to hold the same time of Calvin’s purple LCM 50’s on 5:00, and in order to do so, SCY on 3:00 worked. The 6th one went 28, but fell apart on #7

    Updated July 30th, 2020 at 06:33 PM by __steve__

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  12. 7|27|20 SCM/SCY

    7|26 Drylands
    Various Pushups (knee to elbows/nose)
    Pullups
    DB curls and presses
    Barefoot run (rubber track) 400M 1:13

    7|27
    SCM warmup
    500 fins snorkel
    • learn the markings


    SCY
    Video of starts and Br

    3 x 25 fr fast on 2:00 (25 ez drill)

    10 x 15M fr AFAP on 2:00
    • started after X:00 change-up
    • kept hitting the :09 (8’s)

    9 x 50 fr on 1:00 fins/snorkel
    • evens fast

    2 x 50 flutter kick on 1:00
    • 0:48, 0:52

    Updated July 28th, 2020 at 12:11 PM by __steve__

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  13. 7|20|20 SCY recovery II

    7|19
    DRYLANDS
    4 x 10 pull-ups (cheated because feet touched dead bottom)
    0.25mi barefoot run warmup 2:12
    0.25mi barefoot run near sprint 1:20
    yoga

    7|20
    SCY recovery swim
    Sore and worn down from yesterday, but still swam for it was grand opening day in our new aquatic center! A nice facility, and 2.1 miles from home.
    I swam in warmup pool for an hour 86F. The main pool area currently setup 2x SCM @ 78F. I experimented with the new style blocks to find my setting. Did about a dozen starts and maybe 600 various swims.

    Updated July 20th, 2020 at 08:03 PM by __steve__

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  14. 7|18||20 LCM

    RECOVERY/HYPOVENTILATIVE UW
    300m as 24 ez UW to BO’s
    • evens: breathe out over half air, then start (beware the sink)
    • 2nd, 3rd, 4th’s from dig
    • about 3-5 dolphin kicks + 1-2 strokes

    100m flutter kick 2:01

    400 fins and snorkel UWatlantisKick
    • 3X ea per length
    • few snorkel breaths between


    100 scull (skull?)

    Updated July 19th, 2020 at 11:29 AM by __steve__

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  15. 7|17|20 LCM

    WARMUP
    11.5m section, used snorkel and fins
    14 laps, worked turns

    LACTATE PRODUCTION
    4 x 50 fr on 4:00 with fins
    • 26+, 27+, 28, 31
    • 1st was a NB, 2nd - 3 breaths, 3rd and 4th every 4-5
    • all were about 96% effort
    • stayed motionless between efforts to maximize pain of acidosis

    DRILL
    100 1 arm free, breathe on static side

    Less than 500 m workout
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  16. 7|16|20 LCM and drylands

    7|15
    LCM aerobic

    28 x 0:10 (fr breakout + 2-3 strokes) on 0:30
    • every 2nd, 3rd and 4th from midpool dig

    50 ez
    50 flutter kick - 0:50
    100 1 arm drill


    Drylands

    2 x 20 x 20# db shldr press superset with curls while walking
    400 barefoot run moderate/fast - 1:24
    80m run/6 push-ups/repeat 5x
    • each pushup rep finished with (each side):
    • knee to elbow
    • knee to other elbow
    • knee to nose

    2 x 10 pull-ups (cheated at bottom-feet touched)



    2|16
    LCM pure sprint

    100 back warmup
    2 x 60m on 2:00 as 30 sprint fr NB/30 ez br or bk
    4 x 60m on 3:00 as 30 sprint fr NB/30 ez br or bk
    4 x 20m sprint fr/20m ez on 2:00
    50 headup fly-kick fr with fins/snorkel
    50 ez
    200 Ervin dr fins/snorkel
    100 flutter kick in 2:00

    Updated July 16th, 2020 at 10:18 PM by __steve__

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  17. 7|13|20 LCM

    100 slowmotion fr 3:00
    100 1 arm fr
    50 fr with surf fins 0:27-
    5 x 50 on 1:00 fr BO to drill, surf fins
    50 kick fast 0:51
    50 frog kick ez
    50 head up fr with fly kick, surf fins
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  18. 7|11|20 LCM

    Evens - flutter kick:
    4 x 50 on 1:30 fr
    16 x 50 on 2:00 fr br order

    DRILL
    100 fr UW recovery (fins,snorkel)
    100 swim and flip (4 per 50)
    10 x 30 as 15m fr breakout / 15 ez bk
    200 UW atlantis, surface on occasion (fins, snorkel)
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  19. 7|10|20 LCM

    Had to take 2 wks off after crushing tip of left index finger working concrete. Built a gate using 2 6x6’s sharing a footer with 4x4’s (12 bags of post mix). Using little water in my mix (like the romans did thousands of years ago) I was working the finish with a block of wood and hammer, then I smashed the tip of my finger. The end popped. Today I waterproofed the finger swimming until it got wet.

    1 km bk with fins (17:30)
    8 x 1/3 lengths on 0:40 working UW
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  20. 6|25|20 LCM recovery swim

    Warmup: ~75M
    Swim: 2000m of bk with surf fins 35:40
    Warmdown: 100 kick

    I will be extra slow now for my 50’s on 3:00 next workout, but doing this every so often I believe helps in long run



    400 m barefoot sprint on soft track 1:21+

    Will start to include drylands in the blog as my training becomes less fake. Training for SCM 6 months from now.

    Updated June 25th, 2020 at 08:20 PM by __steve__

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