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I love water for some reason

  1. 8|1|19 LCM


    400 bk with fins

    3 x 200 as 50 flutter kick fast / 50 frog kick / add fins for 100 free ez
    1 x 200 as 50 flutter kick fast / *50 atlantis kick / add fins for 100 free ez

    300 various with fins
    300 very, very slow free (not too easy)
    15m reverse free (feet first)
    *50 UW atlantis kick done with couple few sec pauses for air

    Rotator cuff scapula stuff

    Started broad jumping again after 5 years off due to low back and shoulders. Did about 12 of them:
    1st jump was just over 6ft to ease back in. Hoping to reach 8, the last was just 710. Will get over 8 eventually unless something breaks

    Updated August 2nd, 2019 at 01:57 PM by __steve__

  2. 7|30|19 24m pool

    7|27 lake Jocassee SC
    Was helping move my son at college and stopped at lake for about 2400 m of snorkel swimming. Included about 12 each 20 stroke sprints on about 20 sec rest
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    weights upper body
    Did 41 reps #50s DBBP (not full reps)

    Rouge airbike 3 x 1:00 work/2:00 ez
    1st minute did 24 cal
    2nd minute 20 cal
    3rd was just 13

    480m warmup
    8x 48 on 2:00 from block o-fr e-br (31s, 43s resp)
    2 x 24+turn sprint fr from block 24 ez bk on 3:00
    3 x 48 kick on 2:00 did flutter, frog, atlantis (49, 1:04, 54 resp)

    Updated July 30th, 2019 at 03:16 PM by __steve__

  3. 7|25|19 24m pool

    10 x 48m from the block, o-fr | e-br
    3 x 48m from the block, bk | br | fr
    3 x 48m from the block, fr with fins
    150 kick as 24m flutter | 24 frog
    100 kick as 24 flutter | 24 atlantis
    100 drill with fins and snorkel

    My yard produces delicious seasonal fruit. Loquats in the springtime, tomatoes, peppers, and figs (see image) through the summer. Unfortunately wildlife takes about 85% and leaves me about fruitless.

    This cute little vermin belongs to a family of raccoons that invade my yard. They eat here so often they are unafraid of me

    Updated July 27th, 2019 at 05:53 AM by __steve__

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  4. 7|21|19 SCM

    162 lbs
    6:00 PM, outside pool, water was 92F, air was just below that

    10 x 50 from block on 2:00, fr-o / br-e
  5. 7|18|19 LCM and stuff earlier

    7|16|19 almost a SCM swim

    Went to the base pool. Water had little visibility, floating / suspended stuff, an organic layer of film floating, and an unusual sensation on skin. Recalled similar conditions last year before I got sick. Didnt feel right so I got out after only 100m. In locker room the large trash had three water logged diapers closed up.
    3 x 1:00 work / 2:00 easy on assault bike (>500watts on work)
    1 set ea: leg press 270, leg extensions, calf raises

    7|18|19 LCM
    100 ez
    3x100 on 2:20 as 50Fr / 50 bk or br
    5 x 50 fr with fins on 1:00 mod effort low mid 30s
    5 x 50 fr with fins on 1:00 sprint breakout + 3 strokes, cruise on surface rest of the way
    10 x 15 m fr sprint / 15 m ez bk or br on 1:00
    400 slowmotion fr snorkel and fins
  6. 7|15|19

    161 lbs
    91F on pool thermo!

    SC? 26.2 yard (24 m) pool

    13 x 1 lap on 1:20
    Fr to the 15 m flags, roll to bk with a bk-br turn and stroke back

    10 x 24m on 2:00 from block (a few relay) nb fr sprint

    5 x 24m on 1:00 from block 1 breath fr sprint
  7. 7|10|19 and 7|11|19

    Pools closed for weather

    rogue airbike: 3 x 1:00 work / 2:00 rest
    528 (417) Watts (avg) during work
    lactate overproduction shutdown about 1min into recovery #3.
    rogue bike feels harder to reach wattage than assault

    Weights: worked legs, nothing notable

    SCM 89F H2O, full sun @ 1PM

    100 ez
    5 x 50 fr on 2:00 40-41
    5 x 50 on 1:30 as 25 fast + turn / 25 ez (bk or br)
    10 x 25 one arm drill on 0:45 (off arm @ side, breathe that side)
    200 drill
    3 x 25 fl with fins (Lt shldr still too loose for fl)
    200 kick as flutter/frog each 25 m (4:47)
    300 slowmotion free hold a steady 6-beat, like 1:10 per 50

    Drylands - everything but thighs
    noteworthy stuff:
    BW: 163.5lbs
    DBBP 50s 38rep
    BBcurls 50 25rep

    Will not swim today

    Freestyle form feels efficient as it has ever been. Still need to build up speed. The quantity of OW swimming (with board fins and pool snorkel) through varieties of surf conditions (ripples to 4 swells), and currents certainty feels like it has made positive changes to balance and muscle control. This included at least 30 hours of active time in water. Had to spend 2 weeks on Oahu in June for work but had sufficient free time for the water. Also spent 9 days in Aruba in April for vacation.

    Updated July 13th, 2019 at 02:11 PM by __steve__

  8. 7|9|19 SCM

    warmup (~20 min)
    50 easy fr
    50 easy bk
    1K bk with board fins

    main - USRP inspired (~10 min)
    10 x 30m on 1:00 as 15m fr(o)/br(e) / 15m UW atlantis
    • work breakout to stroke form and transition

    drill (~8 min)
    200 slowmotion fr snk
    6 ea slowmotion flipturn to breakout

    kick (~5 min)
    200 flutter kick
  9. 7|8|19

    LCM pool, used the 12m wide area

    13 x 24m fr nbs on 2:00 (relay start from gutter)

    SCY meet in 7 weeks
  10. 4|12|19 LCM 17th swim

    17 th swim this year, let alone past 2 years

    40 x 50 on 1:30 slowmotion free drill
    there is a point where swimming slower takes more effort, at about 0:55 pace. Some of these were as slow as 1:15. Concentrated on technique and position in water, which was quite the task while keeping balance.
    Will see how well this drill works the stroke in Aruba next week - unfortunately its JUST a week, but Ill take whatever I can get. Hoping on joining the local Masters practice 5am 17th and 19th

    Updated April 13th, 2019 at 02:18 AM by __steve__

  11. 4|4|2019 and 4|8|2019 LCM

    Apr 4 LCM
    10 x 100 on 2:30 as 50fr / 50bk
    50fr 2 breaths
    50 ez
    100 ez
    100 with fins

    Apr 8 LCM
    10 x 100 on 2:30 as 50fr / 50bk
    400 with snorkel and fins

    Avoiding fast (well, high effort) swimming for awhile. Need to manage good stroke biomechanics that I can maintain at all efforts. A little rt shldr clicking going on at early backstroke recovery - it's been there (mild clicking) since early rehab, but I think it's just remaining scar tissue that will work its way out.
  12. 4|1|19 Dryland

    Leg Press:
    0 lb 20 reps
    add 90 lbs - 10 reps
    add 90 lbs - 10 reps
    add 90 lbs - 10 reps
    add 90 lbs - 27 reps
    Standing calf raises:
    90 lbs - 70 reps
    add 90 lbs - 20 reps
    add 90 lbs - 20 reps
    add 90 lbs - 20 reps
    add 90 lbs - 15 reps
    1 leg pushdowns using pullup assist machine:
    leg externally rotated- 10 reps each 70#
    leg internally rotated- 3 reps each 110#
    Plank 2:00 under a 35 lb plateBody weight at 170 lbs, usually 162-165 - no explanation

    Updated April 2nd, 2019 at 09:43 AM by __steve__

  13. 3|29|19 LCM 14th swim

    100 fr warmup
    100 bk warmup
    2 x 100 fr with fins 50 fast / 50 ez
    2 x 400 bk with fins
    10 x 24m on 1:00 (with turn)

    weights last night- upper body
  14. 3|28|19 day 13

    Did a meet last weekend. Not a good performance here from nonexisting preparation for racing. Instead of resting or training, I finished pulling out this tree stump. Also spent too much energy using 18 chainsaw intended for branches. Remember next time for projects as such, to rent a 24 saw
    Click image for larger version. 

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    Well, the 100 fr was about 7 entire seconds slower than 2016 lol. It seems the lagging is from the block, likely holding back, playing it safe, but the turns were half stroke too late. The meet did offer 25s, but limited number of available timers kept the touch-pad assembly at the block side of the pool, so we had to start from the tile with a stainless steel corner beam, 12 back from wall. Not ideal setup for a lanky geezer.

    Was not a total waste of effort, in fact a total opposite. It pointed out what I need to work on to get back up to the curve. 50 fr 2.5 seconds off where it would be. Over 1 second can be lost on the start and turn alone, and another second with 5 months of training. Well see

    Todays swim LCM pool (13th swim for 2019)
    Swam in the short, 12m section to practice turns
    About 30 minutes of free with snorkel, 10 minutes of which was resting. Also did some bk and br.

    Then 12 x 24m (with turn) nb fr, dive from side, rested about 20 -40 seconds between.

    Then a 50 lcm flutter kick for time with snorkel- 0:51
    50 lcm easy frog kick

    Updated March 29th, 2019 at 09:52 AM by __steve__

    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  15. 3|19|19 LCM

    3|17|19 drylands
    Leg Press machine 270lbs added, 1 x 50 reps (PR)
    Single calf raises 140lbs 1 x 10 reps each calf
    Hip thrusts with 40lbs 1 x 50 reps
    Weighted plank 40lbs bag on lower back 1:32

    Rogue airbike
    4 x 1:00 work / 1:00 easy
    22 ,18, 16, and 17 cal resp for each worked min

    Got an awsome blast of lactate acid in legs. Likely a quad acidosis PR

    3|19|19 LCM (swim #11 2019)
    10 x 30m nb fr + 20m bk ez on 2:30
    16 x 10m fr fast 0:20 rests
    50 flutter kick for time snorkel, no board 0:52
    50 ez frog kick

    signed up for a 1 day drive-by meet on Saturday

    Updated March 20th, 2019 at 09:20 AM by __steve__

  16. 3|12|19 LCM

    9 x 100 on 3:00
    • 20m fr moderate nb / 30m fr ez/ 25m br ez / 25m bk ez

    50m flutter kick for time 0:55 lol / 50 ez kick
    100m kick fins
  17. 3|9|19 drylands

    Heavy yard work removing a giant tree stump. Dug a 6 diameter hole 2-3 deep around the thing, cutting the roots as I go, some roots are 10 diameter, some underneath, a project. Plan is to hoist it out with 3000lb hand crank, but there is no where to anchor at a decent angle.

    legpress: 270 45rep
    single leg pushdown (assisted PU dip mach): 4 sets externally rotated
    1 set neutral
    10 min hip rotator exercises

    Updated March 10th, 2019 at 04:17 PM by __steve__

  18. 3|7|19 LCM


    16 x 50 0:30r
    • 20m fr sprint / 30m ez br (o) bk (e)
    • stay relaxed and loose on the fr

    200 atlantis with fins and snorkel
  19. 3|5|19 and 3|6|19 drylands

    LegPress 1x270x44reps
    Backwards 1 leg hack squat machine 1x25x5
    Standing calf 1x320x20, 10x320x10 on 0:20 rest
    Weighted plank 40 lbs 1:35
    Bk ext 1x20
    1 leg side plank 5xBWx5
    DBBP #45 1 x 20, 5 x 10
    DBCurls 6x25x10

    Plan to implement more routine safe stretches
  20. 3|2|19 and 3|4|19

    7 x 10 reps superset of:
    - neg pullups, concentrically pause for 2 sec
    - pushups, eccentrically pause for 3 sec
    - vertical jumps

    RC scap stuff

    3|4 LCM
    5 x 20-25m fr 90-95%/30-25m ez bk or br on 1:20
    3 x 20m fr 90-95%/30m ez bk, br, fr resp on 1:40
    2 x 12.5 fr 95%/12.5 ez br r0:20 12.5 ez br / 12.5 fr 95% +flip
    12 x 15m fr 95%, from dig center pool 2x ea length
    4 x 15m fr 95% on 1:00
    4 x 25 fr kick on 0:20 rest

    Shoulders feel good. Hips ache from 3|2
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