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I love water for some reason

  1. 9|9|16

    by , September 9th, 2016 at 08:04 PM (Blog)
    9|8|16
    SCM yesterday afternoon:
    500 warmup with snorkel 7:44
    300 fl/fr drills with fins
    10 x 50 on 2:00 with fins ans fr fast/ez

    drylands:
    lower back, hips, upper rear thighs

    2 am SCY swim in pool completely void of any lighting, except for a half-moon, star-lit clear sky, and a few passing aircraft. Just over 2k yards at extremely slow pace. Very relaxing, HR stayed below 110 bpm, concentrated on body position and form


    9|9|16
    run:
    5 x 400m on 10:00
    tried to hold solid 1:40's but kept shooting 10 - 5 seconds too fast.

    Not a runner and I don't care for it, but I plan to take my annual fitness evaluation in November. If I run 1.5 miles in under 10:30 (as well as easy max points in pushups/situps/waist) I will achieve 100 points. For a 10:30 I need to hold 1:45 400's and I'm trying to develop a solid 1:40 pace, but it appears I have just 1 speed (1:33), which is way too fast for me to hold for over a mile.
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  2. 9|7|16 SCM

    by , September 7th, 2016 at 05:46 PM (Blog)
    Outside pool, gorgeous day! Water cooled off some - about 82F - perfect for me

    SCM
    500 warmup with snorkel in 7:40

    100 drills with fins

    8 x 25 on 0:40 head-up dolphin kick free with snorkel and fins

    8 x 25 on 0:50 flutter kick (odds) / frog kick (evens)

    13 x 25 on 1:00 as 12.5 UWDK / 12.5 br + turn

    7 x 50 on 2:00 as 25 fast / 25 ez with fins
    • fasts: fr (odds) fl (evens)

    6 x 25 on 0:30 fr, fast with fins
    • 1 breath per 25



    The last 6 x 25 breathe once on 0:30 set became highly uncomfortable

    Drylands:

    0.58 mile run in 4:02

    Weights - 1 set each of chest, lats, shoulders, and crunches; 2 of legs

    0.58 mile easy jog

    Updated September 7th, 2016 at 08:48 PM by __steve__

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  3. 9|6|16 25.8 yd pool

    by , September 6th, 2016 at 03:25 PM (Blog)
    516 yds fr with snorkel warmup in 7:30

    7 x 51.6 from block on 2:00
    • did 25.8 br / 25.8 fr
    • 37, 36, 36, 36, 35, 35, 38

    8 x 25.8 on 1:00 with fins
    • did 25.8 bk from a start, fast / 25.8 fr, AFAP
    • 14's / 11's

    6 x 25.8 on 2:00 UWDK
    • 15 - 16


    Quite exhausted from yesterday's yardwork. Had to buy a gas chainsaw as my electric one was not up to size for the work. Also cleaned up yard and caught a few moles.

    Back a little stiff today, couldn't push AFAP's except the swim portion of free

    Did drylands on Sunday.

    Looking forward to SCM this winter

    Updated September 6th, 2016 at 04:28 PM by __steve__

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  4. 9|3|16 SCM

    by , September 3rd, 2016 at 08:31 PM (Blog)
    Couldn't swim yesterday due to the storm. But I went for a night bike ride and swam for about 1500 scy in the neighborhood pool I never used

    Today was SCM:
    100 easy drills

    500 easy fr with snorkel

    200 drills

    4 x 150 as (25 fl with fins, then on 0:30 25 fr with fins, 100 easy no fins) on 4:00
    • 25s were fast
    • the easys were either br, kick, or drills

    8 x 25 flutter kick on 0:50 - 22-24's

    6 x 25 frog kick on 0:60 - 30-31's

    2 x 25 UWDK
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  5. 8|31|16 25.9 yd pool

    259 fr warmup @ 3:36 259 pace
    311 kick with MF
    3 x 51.8 with MF fast on 2:00 as 25.9 fl / 25.9 fr
    12 x 25.9 on 1:00 - o=br / e=bk (with start)
    9 min of short axis turn practicing - about 18 turns

    My short axis turns are horrible. This is good news because logic dictates my br and fl have room to improve just from working on this
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  6. 8|30|16 SCM

    Yesterday:
    Swam about 1200 SCM (did some all-out MF free sprints, and some slow free)
    ran 0.56 miles
    lifted weights
    ran again, 0.56 miles

    Today - SCM:
    9 x (100 flutter kick - odd / 150 MF kick - even) on 3:00
    300 more kicking
    200 drills

    Plan to stretch later, sore and need recovery

    Updated August 31st, 2016 at 03:14 PM by __steve__

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  7. 8|28|16 SCY Growler

    50 fr 25.71
    50 fl 28.97
    50 br 33.67
    50 bk 31.58
    100 br 1:19.38
    100 fr 58.37

    Also 2 relays as 50 fr's

    Fun time at meet, had overall decent swims, except the 100 fr and 50 fr.

    Not sure what is going on with them, but I believe at least one 50 was at a decent pace (was done mostly with fly kick), unfortunately it was in a relay and untimed. On the 100 fr my hands caught the water upon the dive and I went so deep my knees just missed the floor lol. I wonder also, if I am hitting the bow wave after the turn like rowdy says all the time.

    I guess I should be happy since all 50 strokes were PB's and the 100 br was a first time swim.

    Updated August 28th, 2016 at 05:48 PM by __steve__

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  8. 8|20|16 SCM

    Swam on the 19th, was similar to the 18th

    8|20 was easy to remember:
    150 fr and 25 br warmup
    20 x 25 fr NB on 1:00
    20 x 25 kick, touch and go (dolphin out / frog in)
    300 of easy drills and slow fr


    Started to feel burning on last few lung buster NB's. Never done more than 12 before this I think.

    Starting to recover feet higher during frog kick. Doesn't help preload the kick, in fact hinders it a little, but it is definitely more streamlined. Br is so technical.



    Plan to hit the gym this evening, might even run a little. But my right foot's skin is torn up for some reason. Have a torn callus on the bottom, the big toe has those skin splinters (I use to get as a kid from running around in the pool), and the skin is dry. Not sure why just the right foot is affected. Both feet however, have MF blisters. Need to spend a week in aruba soon to heal everything again. I wish!

    evening: 8|21 1.62 mile run in 13:33 88F

    Updated August 21st, 2016 at 08:27 PM by __steve__

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  9. 8|18|16 outside pool

    1036 flutter kick to loosen the ankels
    206 drill
    4 x 25.8 UWDK / 25.8 frog kick on back on 2:00
    518 one arm drill, breathe 2x each stroke
    310 drill
    several 15m sprints
    several 15m sprints from block

    drylands for upper body about 30 min


    Feel bad for the younger swimmers involved with the recent development.

    Bolt ran his slowest 200 in 19.79, but everyone else was slower too. It rained, I guess a wet track means a less traction
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  10. 8|17|16 Outside @ 25.8 yd pool

    10 min with MF

    3x (4 x 25.8 flutter kick on 0:30) on 3:00

    4 x 51.6 fr from block on 3:00 as 25.8 fast / 25.8 slow

    3 x 51.6 fr from block on 5:00 as 25.8 fast / 25.8 slow

    2 x 51.6 as 25.8 fr / 25.8 br

    3 min with MF

    5 min extremely slow fr drill (like 1:20 a lap), try to kick six beat and not use catch-up
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  11. 8|16|16 outside

    Swam on the 13th for about an hour of the typical - SCM pool


    Moved my daughter back to Clemson on the 14th, then went for a 20 minute OW sprint swim in lake Jocassee. Wore board fins and snorkel. Sprints were 0:20 to 1:30 long, with easy br or scull floating for recovery. Forgot to bring my recognition buoy, so I was on a constant lookout for boatorist. This lake is somewhat clear for warm freshwater. I also got spooked from swimming upon a stream of moving bubbles which concluded with a disruption of sediment at bottom (gator?)



    Today: SCY outside pool
    208 yds easy kick with MF

    1 x 52 fly with MF

    5 x 52 fr with MF on 1:30

    10 x 52 fr with MF on 1:00

    11 starts off block + B/O + 3 strokes
    • easy br back to wall

    208 of easy freestyle

    5 x 26 fr easy sprint hypoxic on 0:50


    Measured this pool with my tape roll to confirm my prior doubts due to times and satellite imagery: 26 yards.
    Google maps is pretty darn accurate if done correctly (taking account gutters and shadows).
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  12. 8|11|16 and 8|12|16 SCM's

    8|11|16 SCM
    17 x 50fr on 1:10
    4 x 50fr on 1:00 as 35m ez / 15m fast
    10 x 50fr with fins on 1:00 as 35m ez / 15m (dolphin kick fr) fast
    700 of various drills

    8|12|16 SCM
    300 various with MF
    10 easy starts from block and moderate sprint to about 18m


    MF v3:

    • First fin was way too narrow for feet.
    • The XXL replacement dug deep holes in my toes which took 2 weeks to heal.
    • For the third I removed entire worthless binding from the foil and attached an old pair of silicone fins, but in a more natural position. Result is much more promising, however I should've allowed the sealant to cure another 24 hours as it started to separate

    Updated August 13th, 2016 at 10:15 AM by __steve__

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  13. 8|10|16 LCM and drylands

    LCM
    50 fr
    50 bk
    100 br
    35 UWDK / 10 UWDK / 5 UWDK
    50 fr
    35 UWDK / 10 UWDK / 5 UWDK
    100 flutter kick (50 fast / 50 easy)
    5 x 12.5 dive from side fr
    50 kick
    50 drill


    Drylands
    4:04 on treadmill @ 9mph

    1 set ea of: leg press, iso leg press, back extensions, DBBP, calf raises, upper rear legs, leg extensions and curls, triceps

    Stretching for about 12 min

    Updated August 12th, 2016 at 01:01 PM by __steve__

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  14. 8|9|16 SCM

    300 wu fins
    200 fr
    150 as 50 br 50 bk 50 fl
    300 various kick
    3 x 50 fr on 1:30 as 35m slow 15m fast
    3 x 50 fr on 2:00 as 35m slow 15m fast
    4 x 17m fr from block
    300 drills

    started pouring a cool rain, was nice

    Updated August 9th, 2016 at 10:17 PM by __steve__

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  15. 8|7|16 SCM

    6 x 50 fr on 1:00 (41-43's)
    2 x 100 fr on 2:00 (1:20 and 1:30)
    2 x 100 fr from block as 75 easy / 25 fast
    1:00 vk kick with fins
    2 x 50 kick from block as 25 fast flutter / 25 back kick
    300 easy fr with fins
    150 kick as 25 flutter / 25 dolphin

    Have not really trained seriously for months. Practically all swimming accomplished over these 5 - 6 weeks has been done just for the pleasure of it. Tried to sprint a little yesterday, and it felt like nothing was there
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  16. 8|5|16 SCM

    10 x 200 as:

    • 50 fr ez sprint
    • 50 flutter kick
    • 10 fly drill fins
    • 40 fly fins
    • 50 fr fins

    Did not need take time for rest because time required to remove/install fins, snorkel

    200 kick


    Today SCM

    100 br warmup
    7 x 25 fr nb's on 2:00
    6 x 25 fr, burst and glides on 1:00
    7 x (about) 14 m fr from block on 1:15


    Growler meet coming up.
    Event
    Number
    Sex Distance Stroke Time
    7 Men 50 SCY Free 0:25.67
    11 Men 50 SCY Fly 0:29.75
    12 Men 100 SCY Breast 1:30.00
    17 Men 50 SCY Breast 0:34.25
    21 Men 50 SCY Back 0:35.05
    22 Men 100 SCY Free 0:59.00

    Updated August 6th, 2016 at 01:30 PM by __steve__

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  17. 8|3|16 SCM

    500 warmup
    10 x 50 fr on 1:30 from the block
    10 x 50 fr on 2:30 from the block, every other with fins
    150 kick with fins

    Did not go too fast on the 50's (32 fastest without fins), just tried to keep sprint form with light effort and good flow




    Fun swimming in ocean with a camera on the front mount finis. That was about 10 days ago, singing the blues now.

    Updated August 3rd, 2016 at 06:20 PM by __steve__

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  18. 8|2|16 scm

    7 x 50fr on 2:00 breathe 3 - 4 x
    10 x 50fr on 1:00 easy
    7 x 50fr on 1:30 fast for about 7 seconds on way back
    6 x 75 on ? as 25 fly / 50 bk or br (fl had fins)
    300 various kicking
    15m fr from block

    Click image for larger version. 

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    sunrise | full moon faceoff on jul 15 Seroe Colorado Most beautiful sunrise I've experienced

    Updated August 2nd, 2016 at 08:45 PM by __steve__

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  19. 7|27|16 SCM vacation recovery

    Arrived home from paradise this morning at 1 am. Exhausted from playing too hard. While on this vacation I managed to wake up by 4:15 am three times (Jul 15, 18, and 20), early enough to attend masters practices at the Pisina Olimpico Roly Bisslik, coached by Aruba's swimming legend Roly Bisslik . I was lost at first since the instructions weren't English, then a neighboring swimmer interpreted for me. They all thought it to be strange that someone would get up early to workout during vacation time. I didn't think so until they pointed it out lol

    About the coach, a very impressive fundraising swim accomplished by Coach Bisslik in 1988. http://www.arubadolphins.com/home/
    10 hour swim from Venezuela to Aruba against the current, through treacherous conditions (the calm resort beaches are only like that next to the island, the surrounding ocean you can see waves breaking from inside a cruising aircraft).



    SCM outside today
    50 min of easy swimming, most with the monofin

    Drylands
    core, lower back, and stretching

    Beginning of the 2nd half of vacation I made a big mistake by doing squats at the hotel gym. Everything was going good until one rep I did something wrong and the lower back just went out. Still hurts now, but it's getting better, and I didn't let it interfere with our trip either, though it did slow things down a little. Just had to go and do squats.
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  20. 7|17|16 ocean

    swam in ocean yesterday and today.

    jumped off a cliff in to a beach, hit bottom with a nice push off in the sand. Was fun

    Updated July 21st, 2016 at 07:51 AM by __steve__

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