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I love water for some reason

  1. 11|18|20 SCY

    by , November 19th, 2020 at 04:30 PM (Blog)
    100 warm up

    6 x 50 on 2:00 as 25 fr ez sprint / 25 bk or br
    - ez bk block-o / ez br-e

    5 x 50 on 2:00 as 12.5 mild fr sprint/12.5 ez / 25 moderate br

    500 UW recovery fr snorkel and fins

    4 x 50 on 1:30 (fins, snorkel) 25 head-up fly-kick fr / 25 drill

    5 x 50 on 1:30 fist fr
    - 25 2- beat/25 6-beat

    150 very slow fr /25 fast kick

    Updated November 20th, 2020 at 11:32 AM by __steve__

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  2. 11|16|20 and 11|17|20

    by , November 18th, 2020 at 01:34 AM (Blog)
    11|16
    500 bk fins 7:00


    10 x 50 fr fins on 1:30

    • 27 - 28’s

    4 x 25 fr fins on 2:00

    • 12’s and 11

    200 ez




    11|17
    19 x 25 fr on 0:30

    450 drill with snorkel and fins

    200 kick no board 3:45
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  3. 11|11|20 SCY

    by , November 11th, 2020 at 09:29 PM (Blog)
    Warm pool 85F

    10 x 25 fr on 1:00

    • smooth breakout and ez

    10 x 50 on 1:00

    • 25 fr (as above)/25 flutterkick

    12 x 30 on 1:00

    • 15m fr/15m bk-e br-o

    10 x 25 fr on 1:00 slow sprint

    350 slow fr drill

    500 bk fins 7:20

    1200 various drills with fins

    200 flutterkick 3:50
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  4. 11|09|20 SCY

    by , November 9th, 2020 at 10:29 PM (Blog)
    10 x 20 fr on 0:30
    • 1 breath ea

    500 bk fins
    • low 7

    10 x 50 fr fins on 1:00
    • 29-31
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  5. 11|4|20 SCY

    by , November 4th, 2020 at 10:09 PM (Blog)
    10 x 50fr on 2:00
    • 25 nb fast + turn/25 ez

    7 back start attempts
    500 kick with snorkel
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  6. 11|2|2020 SCY

    by , November 3rd, 2020 at 10:35 PM (Blog)
    Comp pool 1 77F
    with fins:
    250 bk
    50 labk (left arm back)
    50 rabk
    200 bk

    Noodle pool 85F
    10 x 20 pn 1:00 nbfr
    10 x 20 on 0:30 fr
    10 x 20 on 1:00 UWDK
    500 kick


    11|3|20 LCM
    1000 bk with fins
    50 headup fr with fins/snorkel
    50 ez

    Updated November 4th, 2020 at 07:56 PM by __steve__

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  7. 10|20|20 SCY

    by , October 22nd, 2020 at 09:36 PM (Blog)
    main pool 78F
    500 bk with (surf) fins 7:00

    noodle pool 86F
    drag lines to set up lanes with fins

    10 x 50 fr on 1:00 with fins
    • breakout from

    5 x 50 fr on 1:30 with fins/snorkel
    • 15m fast/ez remainder

    2 x 100 kick on 2:00
    • as flutter kick/frog kick
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  8. 10|21|20 SCY

    by , October 21st, 2020 at 09:31 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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  9. 9|7|20 SCY

    by , September 8th, 2020 at 10:48 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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  10. 9|4|20 outside pool

    by , September 4th, 2020 at 08:41 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 11:19 AM by __steve__

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  11. 9|2|20

    by , September 2nd, 2020 at 08:54 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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  12. 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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  13. 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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  14. 8|17|20 SCY

    8 x 50 fr on 3:00, pushed
    30 on most
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  15. 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 11:17 PM by __steve__

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  16. 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 01:25 PM by __steve__

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  17. 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 01:27 AM by __steve__

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  18. 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 07:33 PM by __steve__

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  19. 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 01:11 PM by __steve__

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  20. 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 09:03 PM by __steve__

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