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  1. 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 12:29 PM by __steve__

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  2. 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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  3. 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 11:18 PM by __steve__

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  4. 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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  5. 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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  6. 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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  7. 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 09:20 PM by __steve__

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  8. 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 10:31 PM by __steve__

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  9. 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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  10. 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 05:37 PM by __steve__

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  11. 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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  12. 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 08:11 PM by __steve__

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  13. 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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  14. 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 08:58 PM by __steve__

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  15. 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 09:16 PM by __steve__

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  16. 6|3|20 LCM

    Speed workout

    100 bk fins
    200 drill fins
    100 1 arm fr drill

    On 4:00:
    50 fr fins 30
    50 fr fins 27
    *50 fr fins collision

    *hit another swimmer head-on @40m on my side of the lane. I will never assume anyone will swim in the predetermined area again. The combined impact about 3m/s. I seem fine and the other swimmer didn’t seem concerned.
    Just left the pool

    Updated June 4th, 2020 at 05:18 PM by __steve__

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  17. 5|31|20 LCM



    200 fr wu with fins

    4 x 50 fr on 1:00 fins

    • 0:30, 0:32, 0:35, 0:40+


    2.1 km bk with fin

    • 35:40 (3 ea goggle adjs)


    50 flutter kick hard effort

    50 frog kick ez


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  18. 5|28|20 LCM with garbage kickage

    100 fr ez wu
    2x:
    100 one arm fr, breathe bilaterally
    100 Ervin fr drill
    8 x 50 flutter kick on 0:30 rest

    was enough

    Updated June 1st, 2020 at 05:20 PM by __steve__

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  19. 5|27|20 LCM

    100 fr ez wu
    4 x 50 fr fins on 1:00 (31-34)
    5 x 50 fr fins on 4:00 (31, 30, 29, 28, 28)
    50 kick

    Swimming portions were the easy part, the in-betweens got painful. My right side all the way down to my ankle felt much more than the left for some reason

    The news about such a great swimmer being struck by a craft quite upsetting. I pray he recovers fully.

    Updated June 1st, 2020 at 10:51 AM by __steve__

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  20. 5|25|20 LCM

    100 bk with fins wu
    1K bk fins ~16:30
    100 bk with fins ez
    4 x 100 drill + 4 pullups
    2 x 50 kick
    8 X 50 drill
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