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  1. 1|14|20 LCM

    by , January 14th, 2020 at 04:33 PM (Blog)
    500 bk with fins 8:01
    5 x 100 with fins as 50fr/50dr on 3
    50 flutter kick in 0:50
    50 ez fr

    Left shoulder felt little loose and aching from weights yesterday, so I got out

    Legs and back still sore from 1.5 mi run 3 days ago



    1|13
    Weights/drylands all parts except calves

    Sore from saturdays 1.5 mi run



    1|11
    Did annual AF fit test
    50 push-ups in 1 min
    50 crunches in 1 min
    1.5 mi in 12:12 (2017 did 10:32 with run training)
    score: 98

    Very painful running hard without any running over 12 months except occasional 50 second treadmill warmups. If my hips didnt bother me I would actually train for it.

    I started out way too fast - one of the runners goes all out from the start. I had no sense of pace due to zero running outside of 50 sec treadmill warmups. I understood this person was going much faster than a normal 1.5 mi pace but I did not want to fall to far off, so I convinced myself I was going at a moderate pace. After about 1 minute this pace rabbit just suddenly starts walking! Reality hits me and I was borderline about to collapse as my body started to slow down. The remaining 11 minutes had to be one of my top 3 most painful runs.

    Updated January 21st, 2020 at 01:11 PM by __steve__

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  2. 1|8|20 LCM

    Easy pace distance free, 2100m in 38 min. Swam 2-beat out and 6-beat back. Used snorkel.

    1x100 fr moderate pace


    300 bk with fins


    Swimming very aerobically lately. Saving my legs up for approaching weekends annual fitness test - 1.5 mile run is part of it. Probably ran less than 10 cumulative miles over entire year in preparation for it.
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  3. 1|6|20 LCM

    7 x 50m fr on 1:00 (42 -49)

    10 x 100m on 3:00 as 50fr/50bk
    50 frs (38 - 44)


    Shoulder doesnt like aerobic swimming as such.
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  4. 1|3|20 LCM

    12 x 24M fr on 1:15 in 12m area
    DFS, work breakouts and turns

    8 x 50M fr on 2:00
    36-38 pace, breathe ea 4

    Updated January 4th, 2020 at 10:40 AM by __steve__

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  5. 12|31|19 LCM 23 min = plenty

    by , December 31st, 2019 at 02:48 PM (Blog)
    10 x 24m fr on 1:00

    • 12m wide area, DFS, 1 breath

    2 x 50 fr fins on 2:00

    • 31, 27

    2 x 100 (50 fr fast/50bk ez) on 4:00

    • frs: 27, 27 / bks 50s



    2019 swimming related memory flash. Two meets after 2.5 years off due to injury-surgery. Spent some time swimming in nature: couple weeks in Aruba, a couple in Hawaii, a few more local places, lakes, waterfall ponds, and once in a very cold Edisto river. About 90% of OW swimming was done with fins.

    Attaching images isnt as easy as it used to be.

    Below: Aruba, Hanauama bay HI, Kahe point HI, and Edisto river in 57F water (swimming < 2 minutes)


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    Updated December 31st, 2019 at 09:21 PM by __steve__

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  6. 12|30|19 LCM

    by , December 30th, 2019 at 03:48 PM (Blog)
    500M bk with board fins 8:00

    100M slow sprint with board fins/snorkel

    50 fr w/t exaggerated kick driven 6 beat
    • each individual kick - steady and equal

    50 fr w/t kick driven 2 beat

    50 flutter kick fast 49 high

    50 fr ez

    18 x 15M on 0:30 breakout drill
    • every 2nd and 3rd from dig (w/o wall)

    50 head-up with fly-kick free, fins snorkel

    50 ez

    Updated December 30th, 2019 at 06:13 PM by __steve__

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  7. 12|27|19 novice cold water plunge

    by , December 27th, 2019 at 11:29 PM (Blog)
    Went for a brief 55F water swim in the Edisto river taking advantage of abnormally low water temperatures. The air was close to 70. I actually did two swims, but no longer than 1 min for each time ha ha. Anything under 82F feels cold to me, but this wasnt a cold sensation, it was a little more like pain.


    Drylands

    Superset of 4x:
    0:55 airbike (~15 cal)
    ~0:45 curve (0.1 mi)
    10 rep 50 lbs DBBP
    0:50 static crunch at 45


    2 x 10 x 120 lbs 12 step-ups

    Superset 3x:
    20 x 115 lbs leg press each
    10 x ??? lbs cable pull downs
    10 x 50 lbs BB curls

    Updated December 28th, 2019 at 11:54 AM by __steve__

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  8. 12|26|19 LCM

    by , December 26th, 2019 at 03:40 PM (Blog)


    200 bk / 100 fr with short fins

    5 x 150 (broken in 50s) on 5:00 as:
    50 fr fast (34, 3?, 29, 35, 30)
    50 flutter kick, on 2:00 (52, 57, 64, 58, ??)
    50 fr smooth on 1:00
    50 kick / 50 smooth without fins
    50 fr fast obviously with fins

    50 ez

    100 bk with fins



    Doesnt look like much but LC flutter kicking really packs the legs with pain

    Updated December 27th, 2019 at 11:34 AM by __steve__

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  9. 12|22|19 drylands

    by , December 22nd, 2019 at 12:25 PM (Blog)
    The following 3 x with just few seconds rest:
    15 cal airbike ~0:54
    0.1 mi curve ~0:50
    DBBP 10 x 45lbs
    negative pullups 10
    lateral / front shoulder raises 20 x 5lbs
    1 min (8 cal) concentric tricep pushes on cross country ski fan
    ~1:45 Surya namaskar B ashtanga sequence

    Updated December 23rd, 2019 at 08:58 AM by __steve__

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  10. 12|20|19 LCM

    by , December 20th, 2019 at 05:53 PM (Blog)
    Daughters Clemson graduation ceremony yesterday, shes a Chemical Engineer!! Very happy for her

    Easy swim today, about 20 minutes with short fins.

    250 back
    500 free
    smooth breakouts
    slowmotion drill, shoulder driven

    Updated December 22nd, 2019 at 10:18 AM by __steve__

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  11. 12|14|19 LCM

    by , December 14th, 2019 at 06:25 PM (Blog)
    WARMUP
    480m fr with snorkel in 12m section
    work turns

    SET I

    10 x 50 fr on 1:00 fins
    breathe ea 3rd

    DRILLS
    200 drills snorkel\fins

    SET II
    13 x 100 (50 fr/50 various) on 2:00 - 5:00
    breathe every 6, or 8, or 10
    various was bk, br, or drill
    fins throughout

    DRILLS
    200 various drills fins\snorkel

    KICK
    6 x 50 flutter kick on 2:00


    legs fried by kick set, 0:55 on first one

    Updated December 14th, 2019 at 07:13 PM by __steve__

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  12. 12|12|19 just drylands

    by , December 12th, 2019 at 11:41 PM (Blog)
    Acidosis, Threshold, Flush Superset

    5x the following:
    15 cal (~0:50) airbike
    0.1 mile (~0:50) woodway curve
    (~1:45) Surya namaskar B ashtanga sequence

    Weights and strength: Legs, hips, lower back
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  13. 12|10|19 LCM

    by , December 10th, 2019 at 09:23 PM (Blog)

    LCM

    WARMUP

    10 x 50fr on 1:00
    200 easy with fins

    KICK
    50 ez flutter kick
    3 x 50 fast flutter kick on 2:00
    0:50, 1:00, 1:05
    legs felt blown-up after

    SPRINTING/DRILLS
    50 ez fr
    14 x 15m fr fast/15m ez bk on 1:00
    2-3 fast strokes then coast
    focus on breakout momentum

    200 ez



    Need to back off sprinting with effort and focus on light and fast. Feet were cramping from barefoot treadmill running yesterday.



    12|09|19 LCM

    4 x 50 on 3:00 fr wt board fins
    37, 34, 30, 27
    breathed 3 - 5x ea

    Updated December 11th, 2019 at 09:13 PM by __steve__

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  14. 12|3|19 SCY

    by , December 3rd, 2019 at 10:21 PM (Blog)
    10 x 50 fr on 1:15
    10 x 50 on 2:30 most were fr
    4 x 25 on 0:30 flutter kick
    10 x 25 on 0:46 flutter kick
    800 various drills and things with fins

    2150 yds

    Updated December 4th, 2019 at 10:06 AM by __steve__

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  15. 12|2|19 SCY

    by , December 3rd, 2019 at 10:53 AM (Blog)
    250 fr warmup
    4 x 50 bk on 1:15
    6 x 50 bk on 1:30
    500 bk with fins
    200 ez fr with fins
    10 x 25fr nbs on 1:15

    Then kicked out of pool for an non-swimming related scheduled class

    1700 yds

    Updated December 4th, 2019 at 08:10 PM by __steve__

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  16. 12|1|19 SCY

    by , December 1st, 2019 at 06:32 PM (Blog)
    10 x 50 on 1:00
    4 x 50 on 1:05
    3 x 50 on 1:15
    3 x 50 on 1:30
    500 drills fins
    5 x 25 fr <95%+flip+ez bk on 3:00
    5 x 50 fr (15m >95%) on 2:00
    4 x 25 flutter kick on 0:30
    10 x 25 flutter kick on 0:45
    400 with fins and snorkel various
    2 x 50 (25 fly / 25 ez) on 2:00 fins

    2750 yds

    Updated December 4th, 2019 at 08:16 PM by __steve__

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  17. 11|29|19 and 11|30|19 SCY

    by , December 1st, 2019 at 02:17 PM (Blog)
    Still in Alaska
    Nov 29


    10 x 50fr on 1:00
    500 ez with snrkl
    50 bk
    200 bk fins
    7 x 50 (15m fast) on 2:00
    4 x 25 flutter kick on 30
    10 x 25 flutter kick on 1:00
    500 drill with fins various

    2250 yds





    Nov 30
    Had only 20 min


    100 ez fr wu
    200 ez fr fins
    800 straight through fins snorkel
    as 175 fr / 25 fly order

    1100 yds

    Updated December 4th, 2019 at 08:19 PM by __steve__

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  18. 11|27|19 SCY

    by , November 27th, 2019 at 05:30 PM (Blog)
    Had 35 minutes to swim

    200 warmup
    6 x 25 nb fr on 1:00
    4 x 25 kick on 1:00
    4 x 25 on 2:00
    2 x 25 kick on 1:00
    8 x 25 on 1:00

    800 yds

    Updated December 4th, 2019 at 08:21 PM by __steve__

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  19. 11|26|19 SCY

    by , November 26th, 2019 at 12:41 PM (Blog)
    SCY 35 min
    500 warmup with fins and snorkel
    8 x 25 flutter kick on 0:45
    100 bk
    100 one arm drills
    4 x 25 head up fr with fins/25 ez on 1:00
    300 drill
    25 fly fins
    25 ez

    1350 yds

    Had to awake up at 3:30 to get to pool in time for 35 min. I am feeling it now but very happy I got to swim.

    Updated December 4th, 2019 at 08:22 PM by __steve__

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  20. 11|24|19 SCY Buckner fitness pool

    by , November 24th, 2019 at 10:08 PM (Blog)
    Had to ride mtn bike with snow tires 9.2 miles over ice to swim. My first swim in weeks. A very nice pool - enjoyed the comfy 83 water after being exposed to alaskan air.

    15 x 50 on 1:00 mixed fr/strk
    10 x 15m fr fast /15 ez bk on 1:00
    25 uwdk
    75 ez
    10 x 25 on 0:45 flutter kick
    200 ez
    50 mild sprint 29
    12 x 25 dps drills
    *cramps from improper bike fit + swimming*
    15 min jacuzzi, almonds, 1 apple
    1000 various drill

    3000 yds

    Updated December 4th, 2019 at 08:25 PM by __steve__

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