Blog

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.

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 1⁰ 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.

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.

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

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

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

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

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.

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.

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

Attached Thumbnails

 

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

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

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)

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.

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