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I love water for some reason

  1. 4|10|16 SCM and drylandz

    Quick swim during my lunch (which I extended)

    10 x 25 fr nb on 2:00 dive from side fr with fins fast

    25 flutter kick AFAP 19 (very slow time)

    10 x 25 fr nb on 1:00 with fins

    Drylands on my lunch break for other job (slightly extended)

    5:05 min on treadmill set to 9 MPH

    1 x 32 of #55's DBBP

    Several sets of various med/light weight lat exercises with no rest

    1 x 20 of 180 Hack squat machine

    Leg curls and leg extensions med/light

    abs for about 5 min

    Worked yesterday. Came in this morning @ 6:55am, still have about an hour to go for tonight (11:30pm). At least I had to take 1.5 hours of leave where the two shifts overlap.
  2. 4|8|16 SCY slippery block pool

    I never look forward to the pain of AFAP 50's from block

    warmed up for 15 minutes with fins

    50 #1 (track start)
    • 26 low
    • back foot slipped
    • took one breath back
    • even split the 25's lol

    10 min eazy with fins

    50 #2 (grab start)
    • 26 flat
    • one breath

    10 min easy with fins

    50 #3 (grab start)
    • 25 high maybe
    • took 2 breaths, 2nd half
    • felt the lactate but still fastest swim
    10 min easy

    25 AFAP with fins

    Haven't tried grab start in 2 yrs, might be faster for me and worth returning to.

    The last 50 was the fastest, but oddly I was already toasted, and I even had to take 2 breaths for it (less oxygen from increased LA). This just supports the notion that minor changes in the start (or turn) will have a significant impact on overall time, whereas swimming tired has less impact than expected. Hell, the 2 breaths I took (clearly seen in video) were more like gasps, and furthermore taken out of streamline. Maybe the first (slowest) 50 simply had the worst start but fastest swim. In media player, if I pause the vid of it midway my feet are in the air turning.

    Lesson, treat entire 50 race as nothing more than a solid start with a good turn

    Updated April 9th, 2016 at 12:39 PM by __steve__

  3. 4|5|16 & 4|6|16

    SCM 4|4

    (forgot details but it included IM turns)

    15 x 25 or 50 on 5:00

    5 x 50 on 3:00

    DRYLANDS: Weights / BW (Lower body, chest, back), stretching

    SCM 4|5

    7 x 35 on 2:00
    • nb fr, fast

    2 x 35 on 3:00
    • nb fr, faster

    10 x 20 on 1:00
    • 10m fr - turn - 10m fr
    • 10m br - turn - 10m fr
    • 10m fr - turn - 10m fr
    • 10m br - turn - 10m bk
    • repeat above 1.5 x

    4 x 20 on 0:30
    • 10m fr - turn - 10m fr

    2 x 25m flutter kick from side dive AFAP on about 2:00
    • 17
    • 19

    DRYLANDS: Weights (RC, shoulders, triceps), stretching

    SCM 4|6

    8 x 50 fr on 1:00 (warmup)
    • high 40's build to high 30's
    • I shouldn't bother with these aerobic warmups anymore (need to take Fort's advice more often). This simple set nearly drained shoulders.

    5 x 50 fr on 3:00
    • 15m ez - 20m fast - 15m ez
    • 40's flat

    5 x 50 fr on 3:00
    • 15m ez - 20m fast - 15m med
    • 30's mid+

    20 fast = (10m)(turn)(10m)
    25m flutter kick from side dive AFAP
    • 17

    23m UWDK
    • 17

    25 ex kick

    DRYLANDS: Weights (Lower body, back, chest) 30 min, stretching

    Plan to make it to the SCY pool with flimsy blocks on Friday. Will bring the GoPro. Have weekend warrior duty this weekend which means I must work a double shift on Sunday.
  4. 4|3|16 SCM

    warmed up

    6 x 100 fr on 4:00 - 6:00
    • 1:30, :18, :17, :17, :18, :17

    3 x 25 fr + turn + breakout and 2 strokes on 5:00

    10 x 22.5 on 1:00 as 15m fr + turn + breakout and 3 strokes

    25m AFAP flutter kick 0:17

    Filmed the stuff above to figure out what my problem is during my turns (they need work). I'm wasting time transitioning into the flip and once the feet are planted I waste time before I push. I also miss my timing most of the time, either too close where I shoot towards the bottom, or even (less often) too far where my legs are already locked

    I don't have my exact times from the meet yesterday but know as much as I need to LOL

    My 50 fr yesterday was way too slow - I didn't see the guy to my left going in, but he was right there ahead of me off the wall. I was like ??? We rolled on opposing sides so I could see in clear view my slowness, so I got distracted, lost my patients, and ended up breaking out too deep and recovering my arm under water. I swam like a madman trying to regain what I lost, but lost time can't be regain - 25.8. Joel said my breakout looked excellent, but what he didn't see was all the mayhem that went on underwater, he saw me hustling my arse off trying to regain what was already lost lol.

    My 100 was worst, like over 3 seconds slower than what I swam just 40 days ago! I messed up all 3 turns. Last Feb I only messed up one turn.

    My 50 breast was 2 hundredths slower than Feb

    PB in 1IM, but it was also a personal first - 1:14. The back to breast suicide turn went perfectly because I've been practicing that. But I just can't seem to land fl and br into the turn right to make good transitions. Need to work those. My Coach said when I fly I'm way to high out of the water - so high out that my chest was surfaced lol! That's what I get for not doing this stroke at practice. These are mistakes kids make, not 50 yr olds.

    The 25 yds fr I tried starting in an awkward manner: A grab start with feet in gutter, one inch deep of water and my hands grabbing the edge, up and back, from behind. There was a guy in my heat that false started and fell in, which, in addition to how everyone was lined up ready to go, made me laugh, and I never managed to start on time. I ended up with a time close to what I have timed myself doing from a side dive at practice, but for 25m.

    For the 25 fly I just didn't breathe and went 13 something with a from the gutter, swinging-arms style start

    Also did the 25 br

    I need to keep my mind focused and my nerves at bay during swim meets. I also need to fix my turns which means I need to travel to a pool to workout in that has turn markings so I can get my rhythm back.

    I am not worried about yesterdays performance, maybe a little disappointed, and I'm glad it happened so I can have a clear picture of what I need to do. But I did indeed have a sincerely fun time swimming poorly. Seriously. The 25's were a blast, I think everyone enjoyed doing them, even with handicapped starts.

    Drylands today

    5 min @ 9mph on treadmill. That hurt since I haven't ran in several weeks

    Weights - worked legs, chest, back, hips, and core. Did stretching

    Updated April 4th, 2016 at 12:10 AM by __steve__

  5. 3|31|16

    Swam daily 3|24 to 3|31
    • Short repeats on 0:20 to 3:00 with steady decrease in effort each day
    • Fins used much of the time
    • Did a few turn drills
    • Easy starts from the side
    • Avoided any kicking (unless UW with fins)
    • increased qty of drills

    • 2 light, high rep weights sessions
    • daily stretching

    Updated March 31st, 2016 at 05:15 PM by __steve__

  6. 3|23|16 stretching and plyo

    about 80 minutes

    Did a few sets of:
    • vertical drop and hops
    • static track stance, then move into proper streamline with an inhale
    • moving yoga stretches
    • abdominal stuff
    • RC stuff

    Wonder what to try in pool tomorrow
  7. 3|22|16 SCM

    500 flutter kick
    • board and snorkel
    • 12:26 negative split at 250

    6 x 25 fr on 0:40
    14 x 25 fr on 1:00

    10 (3 x 7m) on 1:00
    • Breakout into 2 fr strokes & flipturn (7m), kick out from dig and roll to back for suicide turn (7m), do a br pullout (7m), glide back

    20 x 7m on 0:30
    • Breakout into 2 fr strokes & flipturn, glide back

    2 min on treadmill at 9.5 mph
    Worked legs, chest, back, shoulders, arms with high reps
  8. 3|21|16 SCM

    15 x 50 on 2:00, as 25 fr fast / 25 easy, odds with fins on
    • 14 highs to 15's, and 12's for the finned

    30 x 30m on 1:00 as 15m AFAP fr (speed with a breath) / 15m easy
    • 7 highs to 8's
    • each had one high speed breath after 4th stroke with no need to

    I truly believe my speed is where it should be now. Have dropped the former DPS concept. I just focus on minimizing movements and keeping arms moving fast and light, swimming on top of water. Don't care how many strokes I take per length for now. Seems to work. Before this, I channeled my attention to catching water way out front and applying max force. I've learned torque doesn't create speed, it causes slippage, speed comes from power, and power is work accomplished / time (armspeed). Shoulders like this too.

    Last night I read (online: swim ee) some of Dr. Rein Haljand's implementation of swim mechanics. I think it boosted my stroke awareness a little and perhaps broadened my perspective some.

    Updated March 21st, 2016 at 10:50 PM by __steve__

  9. 3|19|16 SCM

    Tomorrow I'll be in a new age group. I think it's more competitive for dixie zone

    10 x 10 seconds on 1:00 fast tethered kick alternate dolphin and flutter

    10 x 25 fr on 3- 5 min, dive from side through a noodle ring (fins)

    5 x 25 fr on 1:30, dive from side through a noodle ring (fins)

    30 x 25m on 1:00 as 12.5 fast / 12.5 br
    • fast's were UWDK, FK, fr

    6 x 25 UWDK on 1:00 (fins)

    Tried echolocation. Humans definitely can't

    Weights moderate intensity, everything but arms
  10. 3|18|16 SCM

    Yesterday SCM
    about 45 minutes of rested 25 fr's from a side dive, wearing fins

    Drylands: RC stuff, stretching, weights (upper, light)

    Today SCM
    20m fr's from side dive on 2 - 3, coast in, with fins
    • 5 of them were through-the-hoop (3 noodles in to a circle tied off to line, a little over 3m out). Supposed to narrow your tunnel of entry.

    5 x 25 on 1:00 UWK with fins (belly down SDK, belly up SDK, left side SDK, right side SDK, belly down SFK)
  11. 3|16|16 SCM

    Legs yesterday (no swimming):

    One arm DBDL's
    • 5 reps per set
    • worked up to #70 each arm

    One leg, straight leg DL's with bar
    • Strived to keep free leg in line from head to toe with pelvis level throughout
    • Really worked outer hip joints as if they were never used

    • 6 reps per set
    • worked up to #80's

    Straight leg DL's
    • Kept barbell a few inches off ground - upper body not quite parallel
    • 1 x 20 x 135

    Negative LP's
    • 1 x 20 x ???

    • 1 x ?? x ??

    Straight leg, bent over helicopters with a side kick
    • 1 x 10 ea leg

    Negative leg raises
    • 1 x 10

    Legs and rear sore. Had to force oneself to get going in pool, but after a few lengths, the motor was revving fine.

    Hydro T2 fins worn throughout:

    10 x 25 fr on 1:00

    • light sprint, nb

    14 x 30 on 1:30

    • 15m burst+fr fast / 15m ez bk

    10 x 30 on 1:00

    • 15m burst+fr fast / 15m ez fr

    10 x 25 on 1:00

    • UWDK belly down odds / belly up evens

    CNS tired, so swims weren't AFAP. They were at a good effort though, and I tried to keep stroke rate quick

    Registered for drive-by meet in NC

    (Good preparation for Spring Nationals)

    Have no idea what my IM and 25 times would be, so I guessed. Also lowballed the 100 fr in case I could squeeze a 25 fr split request in there. If so, that would be a great opportunity to compare dolphin kick fr to standard fr.

    50 SCY
    50 SCY
    100 SCY
    100 SCY
    25 SCY
    25 SCY
    25 SCY

    Updated March 16th, 2016 at 10:36 PM by __steve__

  12. 3|14|16 SCM

    10 x 25 fr on 2:00, dive from side with fins
    10 x 50 on 2:00, 25 fr fast / 25 bk kick with fins
    3 x 25 fr on 3:00 fast
    250 easy with fins

    Will be using fins extensively for a few weeks. My fin times are improving with them, therefore an improvement nonetheless.
  13. 3|11, 3|12, and 3|13

    Was SCM, forgot most of it but it was about an hour and used fins most of the time

    Daughter home for spring break, she wanted me to go to the beach with her and suggested I could swim, so I grabbed appropriate gear and went.
    Did about 20 min in ocean with old speedsuit and fins. Mostly kicking bursts on back and backstroke. Couldn't do fr because it was too stroke destructive (water had 1' visibility, couldn't feel arms). H2O temperature was reported to be 65F yesterday, but it's warming up.

    10 x 50 on 1:00 easy fr with fins and snorkel
    10 x 50 on 2:00 as 25 fast, 25 kick on back fast, and bk2br turn, with fins
    10 x 25 on 0:40 head-up dolphin kick fr with fins and snorkel
    5 x 25 on 0:40 drill with fins
    5 x 30 on 1:00 as 15m AFAP flutter kick / 15m frog kick

    Plan to run on treadmill at 9mph for 6:00 then work upper body later this evening.

    Need to purchase a new wetsuit soon. This one has seen too much chlorine and vacation use (wearing in jeep, walking to and fro, etc). I wonder if that black flexseal would be flexible enough to repair leaking seams.

    Updated March 13th, 2016 at 09:26 PM by __steve__

  14. 3|10|16 SCM

    Day off from pool yesterday so I was partially rested enough for a speed day. Partially because I worked the legs quite heavily last night with the weights (iso leg presses, straight leg DL's, barbell step ups).

    5 x 50 on 3:00, as 25 moderate sprint / 25 bk + IM turn

    AFAP (crude)
    5 x 50 on 5:00, as 25 AFAP fr / 25 ez bk or br

    5 x 100 on 5:00, as 25 AFAP fr / 25 ez fr / 25 bk / 25 br

    5 x 25 AFAP fr

    1 x 25 AFAP fr with hydro fins (12 flatish)

    Most of the 25 fr's were 14 low's, some were 14 mids, and the few remaining may have been just under. Again, not sure (level of accuracy) - do tend to be conservative. But several or more tenths of timing error happens easily, whereas 1 tenth of improvement for a 25m swim is a significant change. Anyhow, at least results were precise and comparable with each other, and so forth ..

    The two of the fastest ones were done with dolphin kick. Now I must decide on whether I should use the dolphin free for the 25 event next month. Will it be a faster swim while suited up, off the block (not implying I literally suit-up, jumping off the block), on race day? Wonder if I would be able to SR a 25 in a 100 and find out.

    Updated March 10th, 2016 at 09:22 PM by __steve__

  15. 3|8|16 SCM

    8 x 25 to 50 seconds on 2:00 elastic tethered swim

    • 1 x 15m on 1:00 UWDK
    • 1 x 50m on 1:00 as 25 bk / 25 br (reverse flip turn)
    • 1 x 25m on 2:00 fr nb

    15 x 30m on 1:00 as 15m sprtfr / 15m bk / bk2br turn

    15 x 12.5m fr on 1:00

    25 head-up dolphin kick fr

    25 AFAP flutter kick (@ surface)

    25 AFAP dolphin kick (@ surface)

    Regarding the tethered swims, judging from distances achieved, I found an interesting fact that breaststroke generates almost the same amount of force as free. The greatest force, by about a yard of stretch, is using free with a dolphin kick (over flutter). Also found no difference between breathing left or right. Haven't tried fly or backstroke yet.

    I constructed it with following equipment:
    • 10' of ~1/2" aerospace grade shock cord
    • 2 ea red exercise bands (doubled up in loops)
    • clips
    • shockz jumping waist band

    below is a crude diagram:

    Click image for larger version. 

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    It has a good amount of linear stretch with progressive resistance (doesn't stretch out real easy then suddenly stop)

    Updated March 8th, 2016 at 10:51 PM by __steve__

  16. 3|7|16 SCM

    20 x 50 fr on 1:30
    • slow (low 40's - high 30's)

    10 x 50 fr on 2:00
    • 25 slow / 12.5 sprint / 12.5 slow

    8 x 50 kick on 2:00
    • 25 flutter kick / 25 frog

    Body doesn't feel quite right - can't put a finger on it.

    Some of the frog kicking was done alternately (i.e. left leg frog - right leg frog), very difficult. Might be a good drill.
  17. 3|6|16

    20 x 30m on 1:00 as (dive from side) 15m UWDK or fr sprint / 15m br

    5 x 30m on 2:00 as (dive from side) 15m UWDK or fr sprint / 15m bk
    • practice bk 2 br flip turn

    5 x 17.5m on 2:00 as fr sprint

    20 x 10m fr sprint on 0:30

    Did something similar yesterday - high repetitions, concentrate on form, use quick non-vigorous sprinting and shallow catch. Allows me to work on whatever element I failed to execute properly on the prior effort (there's always something). The short interval keeps me productive within my attention span, and very short efforts keep muscles at working close to RP levels at a greater net volume.

    Yesterday I also went heavy with weights for lower body. Half DL's with barbell raised, and kneeling DBDL (on bench with weights from floor)
  18. 3|4|16 dry


    10 minutes walking nowhere fast - 3.2 mph
    5 minutes running nowhere faster - 9.0 mph

    (light to medium)
    • 1 x 20 x 45- slow lengthening / fast contracting

    • 4 x 10 with stretch cord hooked under bent knees

    Negative pullups
    • 5 x 5 x BW

    Teres minor lengthening therapy
    • 1 x 30 x 3lb (each arm)

    (medium to heavy)
    Side plank with top foot raised about 2 feet, top hand behind head, then do knee to elbows
    • 3 x 6 (each side)

    Standing calf raises on machine
    • 1x20x500+BW

    Kettle bell shoulder presses (one arm)
    • 4 x 10 x (20, 25, 30, 35 resp)

    I've not quite followed my "no alcohol" policy 100% lately. Consume about 20% what I did before. Not certain if my 4 weeks of little alcohol has translated much in the pool, but I do believe I am slightly leaner

    Updated March 5th, 2016 at 11:36 AM by __steve__

  19. 3|3|16

    About 40 minutes of swimming yesterday. Started Raceclub's yoga for swimmers - core (via youtube), which has heavy upper body stuff (for me) but I stopped because upper body felt exhausted. Instead, I worked core and lower back on my own.


    300 warmup fr with snorkel and fins

    10 x 30m as 15 fast fr / 15 easy br (+ turn)
    • (fasts) implement streamline, light/quick sprint, AFAP kick

    20 x 30m as 15 fast fr / 15 easy bk (+ turn)
    • (fasts) same as other fasts

    10 x 25m as 12.5 fast fr / 12.5 easy UWFK, UWDK, or UWfrog
    • (fasts) same as other fasts

    10 x 25m as 12.5 fast fr / 12.5 float and walk
    • (fasts) same as other fasts

    1700 isn't much meterage, but 700 of it was close to 50 pace, a significant factor

    Updated March 4th, 2016 at 11:56 AM by __steve__

  20. 3|1|16 SCM and weights


    500 of very easy fr with snorkel

    • alternate 2-beat / solid 6-beat per 25 (to reinforce leading stroke with a steady 6 beat kick)

    8 x 5 - 15 seconds on 1-2 minutes swimming free against bungee resistance

    1 minute easy free (as above) adjusting catch and insweep

    Was curious about efficiency and experimented, tied to the elastic cord. Easy, if I move forward at same effort the technique would be more efficient. Had an expos during this. Discovered if I catch and insweep less deep, not only would my shoulders be loaded less, but I would move forward a significant distance! All this time I've been catching water and pulling too deep, giving the joints unnecessary abuse.


    Chest, back , shoulders, RC, calves

    Updated March 2nd, 2016 at 12:57 AM by __steve__