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I love water for some reason

  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 6|24|20 LCM

    Waited 30 minutes for a spot to swim. Spent the time doing drylands -push-ups, pullups, and #25 high rep DB shoulder presses

    6 x 50 as 20.3m 6-7UWDK +2-3 fr strokes / ez bk to wall
    5 x 20.3m 6-7UWDK +2-3 fr strokes on much rest
    • did 12’s and up

    2 x 50 flutter kick kinda fast


    Discovered my own little secret tip (dryland activity) that utilizes muscle control in order to maintain a tight neutral position used for primary UW’s as well as all other swimming to lesser extents. Balancing yourself upside down on one of those yoga shoulder platforms found on amazon. Regular handstands work too, but are a little too demanding to concentrate right

    Updated June 24th, 2020 at 09:31 PM by __steve__

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  14. 6|23|20 LCM

    100 fr, push-ups, and various for warmup
    400 (24x17m), each length broke in 1/3 sections of bursts on the 0:40 (22 -29 rest), Br done off each wall, Fr from the two digs


    4 x 100 drills:

    • Ervin scull drill, snorkel
    • Head-up fly kick free, fins and snorkel
    • Super slowmotion free
    • One arm fr, breathe every 2 (0:50 R / 0:49 L)


    Just 900m swum, but niente immondizia
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  15. 6|22|20 LCM

    100 bk surf fins warmup
    8 x 50 fr on 3:00 with surf fins
    (from 29 to 31)
    200 skull
    100 1 arm drill breathe each 2nd
    2 x 100 kick as 50 flutter fast / 50 frog ez

    Body had no spirit at all. O2 system felt tired, probably from too much wine on Saturday and Sunday

    5 hrs later, still tired from the swim

    Updated June 22nd, 2020 at 04:37 PM by __steve__

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  16. 6|19|20 LCM aerobic

    Recovery swim, from dryland activity prior day:

    100 ez with surf fins
    2.5K bk with surf fins
    50 flutter kick fast
    50 frog kick ez
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  17. 6|16|20. 25 minutes

    33 x 10-15 seconds nb fr / 35-40 rest
    midpool dig twice a length

    Updated June 16th, 2020 at 07:11 PM by __steve__

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  18. 6|13|20 LCM

    Escaped kitchen renovation for a quick swim.

    6 x 50 fr on 2:00 with surf fins (31’s)
    2 x 50 head-up fr with fly kick. surf fins and snorkel
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  19. 6|9|20 LCM

    no fins-no speed

    10 x 50 fr on <100 bpm (1:00- 4:00) high 30’s


    4x 50 br on 2:00


    6 x 15 seconds fr nb sprint/25 seconds rest, stop when time is up and go from the same point. Did 3 per 50

    Updated June 9th, 2020 at 07:58 PM by __steve__

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  20. 6|6|20 LCM

    Vino burning day. Unfortunately I’ve more to burn.

    2.4K bk with short fins (40:48)
    8 x 50 on 2:00 flutter kick, 50’s on the first, then like 1:10’s remainders.

    Had the lane to myself entire swim. Ankles getting kick back. Imagined how nice it would be to swim backstroke OW early sunrise in the 80�F tropical sea using a HUD equipped goggles for navigation

    Updated June 7th, 2020 at 08:16 PM by __steve__

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