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  1. 10|24|19 LCM 50m kick test

    by , October 24th, 2019 at 07:27 PM (Blog)

    400 fr build, snrkl (6:35)
    200 bk, short fins (2:55)

    50 flutter kick for time (0:50 thats much better)
    150 ez kick to buffer

    3 x 50 fr on 3:00, short fins
    • 0:35 - 0:30 - 0:27
    • nb to ~40m then breathe (6, 4, 2x resp.)
    • 1 x 50 fr ez


    The effects of various combinations of drag reduction strategies noticed with long course 50m all-out effort flutter kick attempts

    - well broken in speedo endurance jammer
    - quite used Tyr AP12 low waist jammer
    - quite used Tyr AP12 high waist jammer
    - random kick board
    - Tyr snorkel

    With timer in view from across pool, push off wall, use a couple small dolphin kicks, and surface kick 50m to other side in as little time as possible.

    Hairy/speedo jammer
    - 10|18|19 0:55
    Hairy/Tyr AP12 low waist suit
    - 10|21|19 0:54
    Shaved (except arms)/speedo jammer
    - 10|23|19 0:53
    Shaved (arms too)/Tyr AP12 high waist suit
    - 10|24|19 0:50

    Arms werent shaved at one point due to lack of time.

    Updated October 27th, 2019 at 11:06 AM by __steve__

  2. 10|23|19 LCM

    by , October 23rd, 2019 at 10:12 PM (Blog)
    Pool setup with floating bulkhead at first, with a team of youngsters training on the scy side. The other side (available) was about 26m this time, shorter than last time.

    5 x 52m on 1:00
    1 x 52m on 2:00
    5 x 52m on 1:00
    208m bk with fins
    4 x 26m br on 1 - 2:00

    4 minutes break- bulkhead removed

    50m flutter kick for time 53 flat - better
    50m ez flutter kick

    4 x 50 on 2 - 3:00 as 25m near all-out/25m ez bk
    50 head up dolphinkick fr with fins and snorkel
    50 eZ

    Updated October 23rd, 2019 at 11:54 PM by __steve__

  3. 10|21|19 LCM 26 min

    by , October 21st, 2019 at 10:38 PM (Blog)

    3 x 100 on 2:00 fins
    • fr bk fr

    50 flutter kick warmup
    50 flutter kick for time 0:54

    6 x 16-17m fr on 0:35
    6 x 16-17m fr on 0:40
    6 x 16-17m fr on 0:45
    • each 2nd, 3rd, 5th, 6th from midpool dig
    • 100 pace building to 50 effort on 3rd

    200 easy

    In middle of an experiment to study effects of shaving and tech suit on a 50 LCM flutter kick with a board. So far I have the data for the control and one of the 3 experimental swims. I am using the 50m kick because of current disappointing performance (was kicking 50LCM in under 0:45 in 2015)

    Updated October 21st, 2019 at 11:18 PM by __steve__

  4. 10|16|19 LCM

    by , October 16th, 2019 at 11:34 PM (Blog)
    500 fr wt snorkel

    1 x 100 fr
    100 k as 50 flutter fast / 50 k ez (fast -0:55☹️)
    5 x 100 as 50fr moderate to fast / 50 ez
    • frs: nb to 35m then every 2 for remainder
    • 44, 40, 38, 36, 34
    • e/zs: br, bk, bk, bk, bk

    600 various with fins

    disappointed about the 50 kick time. I start off good but lose momentum at about 45m. Just several years ago I was doing mid 40s on these lcm kicks. Just takes forever to recover these days.
    A finis monofin was on deck, little small, but I used it for 100. It was so uncomfortable- felt like it was pulling off my toes. Had to remove it at 75m and use it as a kick board back to the wall

    Updated October 17th, 2019 at 12:22 PM by __steve__

  5. 10|15|19

    by , October 15th, 2019 at 01:00 PM (Blog)
    LCM pool set up SCY with floating bulkhead. I used the other side of it which I estimate to be, with 6 thick bulkhead, about 27 meters. I started with a set in the 12m wide area, diving from the gutter.

    8 x 24m fr NB on 1:00 dive from gutter
    had to take a breath on the 5th so I sat one out and did another 3.

    540m with shrt fins and snorkel, moderate bursts off wall and fast fr for a few strokes then recovery swim. Included head-up, fly kick fr drill, and fist drill.

    270 kick snorkel (flutter and frog)

    3 x 20 LP (180 added) +20 pull downs (100 units) + 20 DBBP #40s) supersetted with no rest
    6 sets various shoulder things
    1 set calves

    Updated October 15th, 2019 at 08:02 PM by __steve__

  6. 10|11|19 LCM

    by , October 12th, 2019 at 05:32 PM (Blog)
    10|11 LCM
    500fr warmup 8:45 HR<140

    100 ez kick

    4x50 flutter kick AFAP on 5:00
    • 53high, 65, 64, 63

    100 ez bk

    200 slowmotion fr shrt fins

    100 one arm drill shrt fins

    150 mixed drills shrt fins

    50 head-up freestyle with fly-kick shrt fins 33

    10|9 Lactate removal on rogue bike
    7 x 1 min work/1 min ez
    20, 18, 18, 15, 16, 15, 16 work cals
  7. 10|8|19 SCM

    500 fr warmup
    10 x 25 fr board fins on 0:30 (15-17s)
    500 fr of drills and stroke with board fins

    earlier: weights upper body and torso

    day prior to earlier: 12 miles of hiking with wife SC/NC

    10|5 11 miles kayaking lake Jocassee. Stopped to free-dive at area where I believe my snorkel/camera assembly was dropped. Wife was on the shoreline with parked kayak. I looked for about 30 min and couldnt find it. Even though it was a needle - haystack thing, the snorkel was bright lime green and would be easy to see. It was forecast and water was dark, but once down there, everything came in view again. Unfortunately the pitch of the bottom was steep so anything dropped probably kept rolling down deeper. The water was about 84 and the the air was low 60s and raining.

    Updated October 14th, 2019 at 02:54 PM by __steve__

  8. 10|4|19 SCY

    75 ez fr
    25 ez bk
    25 br
    500 ez fr snorkel
    5 x 25 flutter kick on 1:00 (20- 24)
    10 x 12.5 sprint/12.5 atlantis
    100 one arm drill
    300 drills with fins and snorkel

    Rogue airbike
    5 x 1:00 work /10 slow pushups / ez pedal on 3:00
    work min: 18,17,17,16,16 cal
  9. 6|28|19 lake jocassee

    Used board fins and snorkel. Sun behind treeline and overcast, water about 84F. I couldnt find my clear goggles, used mirrored (outdoor backstroke) ones, which also needed cleaning. Stopped halfway to clean goggles and realized my snorkel disappeared. Unfortunately it had a hero6 camera with case and a custom made mount. Tried diving down but it was too dark, and at about 5 m it was difficult to even see which direction was up. Figured it wasnt safe and just left it in the abyss. Still might return with better gear and kayak to find it. But map claims it can be to 40 ft possibly more in area, and I havent free dived more than maybe 30, furthermore in clear reef water, not a lake.

    The blue in the map is 0-40.

    weights upper body
    lactate production on airbike
    4 x 0:45 work /2:15 easy + 10. ore pikes
    20 min stretching

    Updated October 1st, 2019 at 01:01 PM by __steve__

    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  10. 9|27|19 24m pool

    by , September 27th, 2019 at 09:47 PM (Blog)
    9|26|19 LCM
    indoor pool with broken water heater chillyF
    200 warmup but actually got colder
    50 kick for time, legs froze up with stagnant acidosis half way with enough momentum to stop 2 meters from wall in 57 seconds.
    got out after several head-up fr 50 drills

    9|27|19 24m outside pool
    warmup 480m 7:30
    8 min swimming in slide stream
    2 x 192m IM Kick
    10 x swim fr to flags and flip, swim to other flags and flip drill
  11. 9|25|19 24m pool

    by , September 26th, 2019 at 12:48 AM (Blog)
    Recovery swim kept HR mild aerobic. Recovering from weights yesterday, and insufficient sleep

    2 x 480m fr on 8:30, use 2-beat
    240m fr, 2-beat
  12. 9|24|19 24m pool

    by , September 24th, 2019 at 09:05 PM (Blog)
    96m fr ez

    192m fr 2-beat

    10 x 48m fr on 1:00 with snorkel as 24m fast | 24m recovery fr, fasts o-burst breakout, e-sprint into turn

    5 min with fins snorkel swimming into waterslide stream

    10 x 48m on 1:00 with snorkel and fins, 24m headup fly kick fr | 24m atlantis kick

    Fist fr drill with fins and snorkel. Totally forgot distance

    Updated September 25th, 2019 at 09:44 AM by __steve__

  13. 9|17|19 24m pool

    by , September 17th, 2019 at 03:02 PM (Blog)
    10 x 48m as 24fr light sprint / 24bk ez
    480m fr with snorkel- use 2-beat k
    3 x 96m- flutterk/dolphink/head-up fr/one arm fr (ea24)
    288m drill with fins
    192m kick

    0.5mi barefoot treadmill jog

    rogue airbike 3x 1:00 work + 20 pushups + ez on bike on 3:00
    last effort max cal and close to first effort as possible
    18, 17, 17 cal
    about 1:15 of ez bike for ea


    Updated September 18th, 2019 at 10:59 AM by __steve__

  14. 9|10|19 48m pool again

    by , September 10th, 2019 at 09:09 PM (Blog)
    480m with fins 24fr/24bk
    5 x 48m fr with snorkel 20s rest
    240m drills with snorkel and fins
    1 x 48m fr 1 breath
    1 x 48m fr no breath
    7 x 13-14m fr sprint/ez br to wall r 20s

    I need to relax my jaw during sprinting. My whole body becomes ridged, i loose rotation. Im just using brute strength I no longer have and cant get away with anymore. I need to find fast-twitch with grace, even with a limp.
  15. 9|7|19 dryland

    by , September 7th, 2019 at 07:23 PM (Blog)
    Assault airbike lactate production to muscle shutdown
    3x 1 minute max calories + 20 pushups on 3:00
    (resulted in about 1:30 ez bike between ea 3:00)
    1st min: 22 cal
    2nd min: 21 cal
    3rd min: 17 cal
    legs gave near end of 3rd recovery

    1 set DBBP #50 22 reps
    3 sets single arm inclined DBBP #35 4 reps ea
    various shoulder and triceps stuff

    Haven't exercised much over the week due to Dorian. I actually just drank wine all week long, couple gallons worth, and now I have fat and sagging skin.
    Was windy for a day, but happy to just have a messy yard to finish cleaning up.
  16. 8|30|19

    8|29 drylands
    Plyo jump: 30 ea 40 high boxjumps. Planned on several 42 jumps, but fear kept that from happening. Fear from the 7 stitches received from a bad calculation earlier this year. 2 less is a world of difference, especially using a softer platform.

    weights: Upperbody superset consisting 3 exercises, 3 sets, and 8-10 reps with no rest. Quite Sore 48 hours after

    8|30 24m pool recovery swim and kicking
    960 easy with fins
    720 kick without fins (one lap flutter, one length frog order)
  17. 8|28|19 drills, recovery, kicking

    24m pool

    576m as 3x following r5 sec
    48m fr
    96m bk/fr fins
    48m br

    192m Fr drill as
    48 fin on right, left fist
    48 fin on right, right fist
    repeat for opposite

    192m mostly UW drills fins snorkel

    480m flutter kick rest 5-10 sec each 48m
  18. 8|27|19 speed day

    13.5m wide section:
    10 x 27m dive from side on 1:00

    50m section
    4 x 50 with fins on 2:00 25 fast free/25 ez bk
    5 x 20m fr sprint with fins on 2:00
    10 x 20m fr sprint on 2:00

    8|26|19 dryland
    Lact production on Rogue airbike
    3 x 0:57 work / 2:03 rest (21,18,15 cal work)
    Torso stuff
  19. 8|22,24,25|19 lcm scy

    8|22 LCM about 1000m ez various stuff in 50m increments

    8|24 SCY meet
    warmup: 100 yards and 15 minutes light exercises and mobile stretches to wake body up
    50fr nb 26.86 1.6 faster than 5 months ago, but still slow
    100br 1:22.78
    250 yards total

    8|25 SCY meet
    warmup: light stretches and random ez stuff
    50bk 34.25 didnt use the classic start technique, just dropped down and pushed off. Left shldr socket still too loose to attempt as I learned a few weeks ago.
    100fr 1:02.93 - had an embarrassing loss of balance rolling over forward in to the pool off the block before the start. They were kind enough to let me try again lol. Unfortunately I used up a few seconds worth of energy climbing out of pool as fast as possible, and everything seemed off after, like I breathed twice one stroke cycle off turn #2. 5 seconds slower than 4 years ago, at least 5 seconds faster than 5 months ago
    50br I forgot to get this times tenths, but it was 2 seconds faster than 5 months ago, and 2 seconds slower than 50-54 age group best of 33 something
    200 yards total

    Meet was fun, water wasnt too cold, weather perfect, and was good to see coach

    Updated August 26th, 2019 at 10:25 AM by __steve__

  20. 8|20|19 LCM

    4 x 50 (25 nbfr / 25 o-bk, e-br) on 2:00
    3 x 50 (25 nbfr / 25 o-bk, e-br) on 2:30
    5 x 50 (32 nbfr / 18 ez fr) on 3:00

    200 slowmotion fr (1:15 pace) with snorkel
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