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I love water for some reason

  1. 1\7\13

    SCM at club
    Warmup

    • 500 fr

    20 x 50 @ 0:90

    • was a 5 x (50 fly, kick, br and fr)

    10 x 50 @ 0:75

    • Dive from side, smooth streamline and breakout, freestyle with fist, hop out and repeat

    450 flutter kick with board

    • 11:20

    100 flutter kick with board

    • just as slow


    2550
    Water was warm and swimming was a slow, stroke counts were also higher than before. Didn't think the wetsuit helped as much as it did until now. It helped with everything (pace, stroke count, body position) except all-out efforts and fast turns. I guess it would be the equivalent to a pull buoy.
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  2. 1\6\13

    Weights at club
    Warmed up 5 min on elip, stretched then the weights

    Seated calf sled machine

    • 3 x 8 x about 1/3, 1/2, and all of the weight (resp)


    Lateral guided squat rack

    • 4 x 8 x 95, 145, 195, 245 (resp)


    Incline press machine (superset with lateral machine)

    • 4 x 8 (10) x cant remember (light)


    Shoulder press with 50 lb barbell and three stretch cords attached bound from floor

    • about 3 x 8


    24" vertical drop/bounce

    • 3 x 10 x BW, 15lb each hand, and 20lb each hand (resp)



    • Immediately jumped from a fully contracted landing


    Leg curls

    • 3 x 10

    _-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-_-

    SCM at same club 1900
    Warmup

    • 500 with snorkel

    Drills, with and without snorkel

    • 500

    10 x 50 (25 free/25 fly) on no particular interval

    • Dive from side, breakout quick and initial strokes fast, then coast to wall
    • Try to do fly fast

    400 kick

    • flutter kick fast off wall then do breast kick drills

    Pool temp was back to normal - too warm. I noticed without the wetsuit my warmup times were slower and the number of strokes per 25 was almost 1 more. The suit does create more drag than skin, especially the faster stuff and fills up with water with fast pushoffs and turns. It is a 2 year old sleavless suit.

    Mrs. __steve__ (my wife) started doing yoga last week. I think she really likes it.

    Updated January 8th, 2013 at 09:30 AM by __steve__

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  3. 1\4\13

    Weight room at work (during 15 min break)
    • Stretched hamstrings
    • Mayurasana - 3 x 20 seconds
    • Handstand - 1:30
    • Single leg, weighted hop - 3 x 15 each of short, quick hops while holding standard plate overhead (Plyometrics)


    SCM at club
    Warmup

    • 20 x 25 Fr @ 0:30

    Set

    • 30 x 25 Fr @ 1:00
      • Dive from side, quick breakout and first few strokes, coast easy with solid form to wall, hop out, walk to same point, repeat

    1250


    I am very lucky to have exercise equipment at work to use. It's a shame only a few others do the same here. For hand-stand, I use a wall to support getting in the position, but I do plan on learning without support.

    The pool water heater is broken and it's getting chilly. Probably not too cold for most swimmers, but I had to wear my wetsuit (thermal wimp). It would be nice to have access to a block now but diving from the side isn't a bad discipline at all for keeping the start motor tuned and oiled. My left shoulder couldn't withstand as many from the block either. Nevertheless, goal with this set was to develop reliable streamline throughout the underwater, breakout, and initial stroke portion of a sprint free. I need more work in this area

    Updated January 4th, 2013 at 04:08 PM by __steve__

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  4. 1\3\13

    30 minutes yoga last night
    • slept good


    Today:
    Weights at work
    • Squats on guided rack
      • 11 sets of 5 (135 -235lbs)

    • Close grip bench
      • 8 sets of 5 (about 70 - 90lbs)


    Stretched ankles for 10 minutes

    SCM at club
    • 500 free warmup with snorkel, open turns
      • 286 strokes
      • 8:45
      • Realized it was too much effort for warming up

    • 500 of drills with and without snorkel
    • 10 x 50 @ 2:00
      • 1 - 4 fr/bk
      • 5 - 10 fr/br
      • free was done fast for first 5-6 strokes then easy to wall

    • 6 x 25 @ 2:00 boardless flutter kick, side dive
      • 21, 19, 20, 20, 21, 22
        • tried to conserve some and complete all without needing air, but had to take breaths on 4 - 6

    • 200 WD


    1850

    Plan to do 20 minutes more of weights

    Updated January 3rd, 2013 at 05:29 PM by __steve__

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  5. 1\2\13

    SCM at club (am)

    Warmup
    • 20 x 25 fr @ 0:30


    Transition
    • 20 x 25 fr @ 0:25


    Sets
    • 12 x 25 fr @ 0:23
    • 1 x 500 fr
      • snorkel
      • open turns
      • 310 strokes
      • 8:56

    • 10 x 50 bk @ 0:90
      • 0:54-5's

    • 1 x 500 flutter kick
      • snorkel
      • 12:28
        • lol

    2800m

    Backstroke is like severe turbo lag with compressor surge (sinister stroke).

    Kicking needs to improve somehow. I have a little speed, but only 20 seconds of it, and consecutive bouts of kick speed would require increased rest (alot). I guess my 400m kick would be 8:45 - 9:00. My turns may be contributing factor.
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  6. 12\30\12 weights/swim

    Weights at club
    • Chest and back


    SCM at club
    • Filmed workout
    • Already warmed up
    • 6 x 50
      • Free - 40 seconds, 35 strokes
      • Back - 41 seconds, 24 strokes
      • Breast - 58 seconds
      • Fly - 40 seconds. 14 stroke
      • Drill
      • Kick for time 20 (46)

    • 3 x 50
      • easy
      • 3 strokes fast then easy
      • 27 strokes in 40 seconds

    • 25 for time (dive from side)
      • 13 flat, 15 strokes

    • 3 x 50 [25 fast (log)/25 easy]
      • 15 strokes in 17 seconds
      • 17 strokes in 15 seconds
      • 16 strokes in 14 seconds

    • 1 x 50 - easy
      • 29 strokes in 43 seconds

    • 1 x 50 - eight strokes fast then easy
      • 42 seconds


    Warm down
    • 500 - with snorkel, open turns
      • spent about 1 second each time on walls
      • 9:05
      • 1st 250 done in 160 strokes (0.64 s/m)
      • 2nd 250 finished in 146 strokes (0.58 s/m)


    1225

    Spent most of 12/30 installing a Grohe faucet on to our kitchen sink. Should have been a 1.5 hour job, but whenever I torqued the new faucet down, it would mount about 1 slanted to the right. Soon discovered the sink's lower faucet support surface had a bend in the area the new faucets clamp needed to mount on. So I had to fabricate the supplied clamp to fit by hand. First tool of choice was my grinder to get the bulk material - but the motor burned up not long after I ground a chunk of skin from my thumb (said a few bad words that echoed throughout the zip code). After that, it was about 9 to 10 trips from the garage, filing away on where material wasn't wanted, then back to the kitchen for another install to see how much, and where, more filing was needed. Must have installed the faucet 12+ times to test fit. Spent entire day (except the swim and weights) on my back under sink, hurdled over cabinet door frame, with a disposer rudely to my right - in my face fashion, drainage pipes in the way with sharp pvc fitting burrs, and metalic worm clamps slicing up my forearms and knuckles.

    In the end the faucet is great and is a big improvement, but it will take some time for me to truely enjoy cleaning dishes with it dispite making the job much easier.

    Wounds need to heal another day before I swim again, but I couldn't have finished the job without this stress reliever swim break I took at the early stages leading up to the faucet drama. Otherwise I would have given up and purchaced a sink to fit the faucet. Good thing I didn't, I probably would have needed a cabinet to fit the new sink, but that would require a kitchen to fit the cabinet, and so-on. Actually I would have pulled the old faucet from the trash and reinstalled the miserable thing.

    Updated January 1st, 2013 at 01:18 PM by __steve__

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  7. 12\29\12 Overwhelmed with Lazy - Stayed Dry

    by , December 29th, 2012 at 05:48 PM (Blog)
    Weights

    • Single movement barbell snatch (from floor)
      • 16 x 1 x 110 lbs on 1:00

    • Plank, unsupported, straight posture
      • 5:03 (PB)


    • Standing calf raises
      • 1 x 8 x 90 lbs* each foot (*plus 163 lbs body weight)
      • 1 x 8 x 110 lbs* "
      • 1 x 6 x 130 lbs* "
      • 1 x 4 x 150 lbs* "


    • Standing dumbell curl/shoulder press
      • 3 x 10 x 25 lbs each arm
      • 1 x 10 x 30 lbs each arm


    Next time I do the snatch I must lower the weight just immediately after movement is finished, it seems holding it up "locked" several seconds as I do, is aggravating to my trick (left) shoulder. No inflammation, just the same loose, unsupported feeling I get from swimming continuous free excessively.

    Prior best plank was 4:15. Not really certain the activity of such a feat provides any beneficial effect on training, specifically for short swimming events, but I certainly feel it the following day. Nevertheless, increasing plank endurance seems to be more of a pain coping exercise.

    Calves: I notice the top sprinters all have pronounced calf muscles (i.e., Popov, Biondi). Of course they are needed for the explosive launch from the platform, but would it be reaching to say calves provide lift? Anyway, I like to work these muscles hard, despite the lack of genetic calf proportions I inherited.

    Updated December 29th, 2012 at 05:57 PM by __steve__

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  8. 12\28\12

    by , December 28th, 2012 at 07:43 PM (Blog)
    SCM at club

    Warmup

    • 20 x 25 free on 0:30

      • Decend strokes from 20 - 17


    Speed set
    • 20 x 25 free on 0:30
      • Fast breakout and first 5 strokes then easy swim to wall
        • 20-22s


    Back set
    • 10 x 50 on 2:00
      • 47 - 49

    • 1 x 50 short axis back


    Fly set
    • 3 x 50 on 2:00
      • 46 - 50


    Drill/kick/warmdown
    • can't remember but was about 800 total


    2500
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  9. 12\26\12 Weights and Pool

    by , December 26th, 2012 at 09:47 PM (Blog)
    Weights morning
    • Grab 30 lb dumbells off floor and lift over head with explosive jump sucessiviely AFAP
      • 3 x 10
      • supersetted with:

    • Close grip bench (3 sets)
      • 115 lbs
      • supersetted with:

    • Incline dumbell curls (3 sets)
      • 30lbs


    Weights afternoon
    • Iso-lateral leg press (forgot I did this - )
      • 10 x 90 lbs each leg
      • 10 x 135 lbs each leg
      • 10 x 180 lbs each leg
      • 10 x 225 lbs each leg

    • Iso-lateral chest
      • 10 x 45lb each side
      • 8 x 70lb each side

    • Lat pull down
      • 20 x 120lbs

    • Independent upright cable rows
      • 2x 10 x 60 lbs

    • Torso machine
      • 5x 10 x 80/90/100/110/120lbs each side

    • Seated leg curls
      • 10 x 90lbs

    • Explosive calf raise
      • 20 x 190lbs fast

    • 10 minutes of various elastic/dumbell shoulder activities


    SCM at club
    • Warmup
      • 500 free

    • Bovell rotation torque drill with snorkel
      • 500

    • OAD with snorkel
      • 500
      • slow motion 6-7 stroke each length

    • 20 x 25 on 1:00
      • Fly (closed fisted), back, free (sprint), breast order

    • 20 x 25 on 0:30 free
      • Sprint first 6-7 strokes all out then easy to wall
      • low 20's

    • 250 easy


    2750

    Updated December 27th, 2012 at 04:03 PM by __steve__

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  10. On the Eve's Day of Kicksmas, 12\24\12

    by , December 24th, 2012 at 02:30 PM (Blog)
    SCM at club

    Got there at 12:10, found out they close at 1:00 today

    200 free warmup


    25m flutter kick on 0:45 till they kick me out
    • No board, just snorkel, bare feet, suit, and tight aching back (I am a whiner)
      • was 46 x 25 on 0:45 (0:24 - 0:27, 0:26 average)
    Original plan was to do corrective drills and fly today, but when I got out of bed my back was shot from yesterday's yardwork.




    Yesterday

    Weights
    • Included every muscle group
    • Supersetted everything to finish in 30 minutes

    Updated December 24th, 2012 at 09:15 PM by __steve__

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  11. 12\22\12

    by , December 22nd, 2012 at 03:34 PM (Blog)
    SCM at club 1450




    Warmup
    • 500 free/drill/bk
    Speed sets
    • 10 x 25 on 1:00
      • Hard effort push, breakout, and first 10 strokes, then easy to wall
      • stroke count/time
        • 17/0:18, 17/0:19, 16/:017, 15/0:16, 16/0:15, 16/0:15, 17/0:15, 17/0:15, 16/0:16, 17/0:16

    • 20 x 25 on 0:30
      • Hard effort push, breakout, and first 5 strokes, then easy to wall

        • Landed them around 21-22
        • The first 5 of them felt sharp and easy, breathing normally on wall
        • 6 - 15, gasping for air, but tolerable
        • 16 - 20, had to breathe almost every stroke during easy part, arms didn't seem to obey motor commands (sloppy) gotta watch it there.
    Drill/Kick
    • 4 x 25 head-up free with dophin kick and snorkel
      • 16's
    • 100 flutter kick boardless with snorkel
      • just over 2:00
    Although I understand the heads-up free drill is much less efficient than normal free, for some reason it felt easier to 16s lengths. Could be from engaging larger muscle groups? Or maybe it just feels better to give the normal muscles a break
    Plan to do a workout of drills to correct this weeks damage, and some kicking and fly next time

    Updated December 22nd, 2012 at 05:00 PM by __steve__

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  12. 12\21\12

    by , December 21st, 2012 at 01:37 PM (Blog)
    SCM at club, only had 30 minutes - 750m




    Warmup/main set
    • 30 x 25 on 1:00, monitor time and count strokes
      • #1 thru #6
        • 17 - 18 strokes
        • 0:23 - 0:20
      • #7 thru #30
        • 16 - 18 strokes
        • 0:16 - 0:17
    1 thru 6 were to warm up.

    On 7 it is interesting to note that the observed effort level was about 92% and I made it in 16 strokes (and < 0:17). But from there the effort level increased, times did not improve, and my stroke efficiency decreased. This is with over 40 seconds rest (1 : 2.75 work to rest ratio).
    Since I could only manage 16.x on this interval I would assume this workout would be good for a 100m which I hear is good for 50 endurance, but unfortunately here it would be at wrong pace.

    To target the 50 I need to do the same workout and effort level but coast to wall at the 15m so I can maintain the pace on fast portions.

    Updated December 21st, 2012 at 01:42 PM by __steve__

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  13. 12\20\12

    by , December 20th, 2012 at 02:47 PM (Blog)
    SCM at club 1750

    WU/transition/main
    • 15x 50m on 1:00 fr, gradually speed up
      • 39 strokes at 0:55 on first, 38 strokes at 0:45 on last
      • BR/L/R/BL
    • 10x 50m on 1:00 fr with snorkel
      • 38 - 39 strokes at 0:48 - 0:51
    Drills/warmdown
    • 20x 25m fr drill/fr drill/br/br order
    Every muscle group sore from yesterday's session, especially chest, upper back, shins, and hamstrings. Needed to swim today though, to maintain whatever feel I may have for the water and to circulate built up pain-tabolites.

    One note, at the end of November just prior to my state SCM meet I got sick (did have flu shot). Wasn't too bad, but I had mild fever, aches, dizziness, chills, and pressed on through the meet (with fulfilling results). Anyway, since then I've had this lingering nasal congestion and scratchy troat.

    Updated December 20th, 2012 at 08:16 PM by __steve__

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  14. 12\19\12 Workout on land

    by , December 19th, 2012 at 03:36 PM (Blog)
    Fitness center on base
    • Torso machine (see attachment)
      • 5 x 8 each side alternately, without rest.
      • This machine targets many torso related swimming muscles like no other
    • Seated calf machine
      • 1 x 40 done explosively
    • Seated leg curl
      • 1 x 10 each leg
    • Leg extensions
      • 1 x 10
    • Lat pulldowns
      • 1 x 10 (excluding warmups)
    • Fly machine
      • 1 x 15 (excluding warmups)
    • Chest press machine
      • 5 x 8
        • raised seat position each set
    • Incline situp
      • 2 x 10, 8
        • held loaded cable on pulley machine for added resistance
    • Knee raises (dip machine, without aft support)
      • 1 x 24
    • 20 lb Medicine Ball toss (max height)
      • 20 x 1 with 0:10 rest
        • As usual, several feet shy of touching racquetball court ceiling (the goal)
    • Various elastic band shoulder targeting exercises
      • feels better than weights
    400M at track
    • 39 x 1 broad jumps on 0:10
      • It took 39 broad jumps every 10 seconds to travel 100M
      • Ave jump = 8'5" toe - toe (7'5" toe - heal)
      • Focused on INHALING each jump - lol

    Updated December 19th, 2012 at 06:47 PM by __steve__

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  15. 12\18\12

    by , December 18th, 2012 at 03:07 PM (Blog)
    SCM at club



    WU
    • 100 really slow
    • 19x 25on 0:30 with gradual for respective strokes/time
      • 20/0:28
      • 20/0:27
      • 19/0:27
      • 4 thru 16 ?
      • 16/0:22
      • 16/0:20
      • 15/0:18
    DRILL/SWIM
    • 100 OAD with snorkel 25 per arm x2
      • maintain momentum with kick, neutral hand propulsion
        • hand stays at same point throughout pull
        • 6 strokes per length
    • 20x 25 "humanpaddle drill" on 0:30 with snorkel
      • mostly 14 strokes each, a few 15
      • just made most of them
    • 5x 50back on 1:30
      • 0:55, 0:47, 2-arm back drill, 1:00, 0:52
    • 150kick
    1575m
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  16. 12\16\12

    by , December 16th, 2012 at 02:42 PM (Blog)
    SCM at club 1350m

    Warm-up
    12x50 on 1:03 "human paddle" sculling drill with snorkel. 13 - 14 strokes per length

    100 more done really slow

    Main
    20x25 flutter kick on 1:00 (with board). 17 of them were 22-23 seconds, 3 were 24s.

    100 more of drills

    50 of bk


    Need to make a format for this

    Updated December 16th, 2012 at 03:13 PM by __steve__

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  17. Friday

    by , December 14th, 2012 at 07:50 PM (Blog)
    Noon: weights

    Evening: SCM at club

    1. 500 warm up
    2. 7x 25/25 (fast free/drill) on 2:00
    3. 9x 10/15/25 (fast/easy/drill) on 2:00
    4. 8x 15/10/25 (easy/fast to wall and turn/drill) on 2:00
    5. 7x 25 fly on 0:45 (low 20's)
    6. 4x 50 back on 2:00 (high 40's)
    7. 200 warm down (drill/scull)

    2275m
    Legs cramping near end. Must have been the squats I did this afternoon.

    Weight: 1.12 TGs (162lbs)

    Updated December 15th, 2012 at 09:26 AM by __steve__

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  18. 12/13/12

    by , December 13th, 2012 at 09:12 PM (Blog)
    500 warm-up (drills)

    Same kick set as yesterday, but with 1 less pint of blood (red cross yesterday), and stretched ankels
    20x25m flutter-kick (without board) on 1:00 (24,24,24,24,24,24,24,23,23,23,23,23,22,22,22,22,2 2,23,21,22)
    300 drill and back to work with 1300m done

    Felt tired but it's interesting this set was unaffected from donation. Perhaps lack of aerobic-ish activity. My kick splits started about half second slower but became a little faster toward the end. I also did not have heavyness in my legs as I did yesterday.

    Updated December 14th, 2012 at 10:18 AM by __steve__

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  19. 12/12/12

    by , December 12th, 2012 at 06:49 PM (Blog)
    500m warm-up [8:20]

    Flutter kick (boardless, snorkel)
    20x25m on 1:00 [0:23-0:24]

    30 minutes
    SCM

    Swim was at lunch and lifted weights after work. I noticed the red cross blood donation setup in the basketball couet.. Haven't donated since 1989 (in basic training) and decided "Why not" since I don't have any meets coming up.

    One pint in 6:22

    Updated December 12th, 2012 at 09:28 PM by __steve__

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