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100 slowmotion fr 3:00
100 1 arm fr
50 fr with surf fins 0:27-
5 x 50 on 1:00 fr BO to drill, surf fins
50 kick fast 0:51
50 frog kick ez
50 head up fr with fly kick, surf fins

Evens - flutter kick:
4 x 50 on 1:30 fr
16 x 50 on 2:00 fr br order

DRILL
100 fr UW recovery (fins,snorkel)
100 swim and flip (4 per 50)
10 x 30 as 15m fr breakout / 15 ez bk
200 UW atlantis, surface on occasion (fins, snorkel)

Had to take 2 wks off after crushing tip of left index finger working concrete. Built a gate using 2 6x6’s sharing a footer with 4x4’s (12 bags of post mix). Using little water in my mix (like the romans did thousands of years ago) I was working the finish with a block of wood and hammer, then I smashed the tip of my finger. The end popped. Today I waterproofed the finger swimming until it got wet.

1 km bk with fins (17:30)
8 x 1/3 lengths on 0:40 working UW

Warmup: ~75M
Swim: 2000m of bk with surf fins 35:40
Warmdown: 100 kick

I will be extra slow now for my 50’s on 3:00 next workout, but doing this every so often I believe helps in long run

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400 m barefoot sprint on soft track 1:21+

Will start to include drylands in the blog as my training becomes less fake. Training for SCM 6 months from now.

Waited 30 minutes for a spot to swim. Spent the time doing drylands -push-ups, pullups, and #25 high rep DB shoulder presses

6 x 50 as 20.3m 6-7UWDK +2-3 fr strokes / ez bk to wall
5 x 20.3m 6-7UWDK +2-3 fr strokes on much rest

• did 12’s and up

2 x 50 flutter kick kinda fast


Discovered my own little secret tip (dryland activity) that utilizes muscle control in order to maintain a tight neutral position used for primary UW’s as well as all other swimming to lesser extents. Balancing yourself upside down on one of those yoga shoulder platforms found on amazon. Regular handstands work too, but are a little too demanding to concentrate right

100 fr, push-ups, and various for warmup
400 (24x17m), each length broke in 1/3 sections of bursts on the 0:40 (22 -29 rest), Br done off each wall, Fr from the two digs


4 x 100 drills:

• Ervin scull drill, snorkel
• Head-up fly kick free, fins and snorkel
• Super slowmotion free
• One arm fr, breathe every 2 (0:50 R / 0:49 L)

Just 900m swum, but niente immondizia

100 bk surf fins warmup
8 x 50 fr on 3:00 with surf fins
(from 29 to 31)
200 skull
100 1 arm drill breathe each 2nd
2 x 100 kick as 50 flutter fast / 50 frog ez

Body had no spirit at all. O2 system felt tired, probably from too much wine on Saturday and Sunday

5 hrs later, still tired from the swim

Recovery swim, from dryland activity prior day:

100 ez with surf fins
2.5K bk with surf fins
50 flutter kick fast
50 frog kick ez

33 x 10-15 seconds nb fr / 35-40 rest
midpool dig twice a length

Escaped kitchen renovation for a quick swim.

6 x 50 fr on 2:00 with surf fins (31’s)
2 x 50 head-up fr with fly kick. surf fins and snorkel

no fins-no speed

10 x 50 fr on <100 bpm (1:00- 4:00) high 30’s


4x 50 br on 2:00


6 x 15 seconds fr nb sprint/25 seconds rest, stop when time is up and go from the same point. Did 3 per 50

Vino burning day. Unfortunately I’ve more to burn.

2.4K bk with short fins (40:48)
8 x 50 on 2:00 flutter kick, 50’s on the first, then like 1:10’s remainders.

Had the lane to myself entire swim. Ankles getting kick back. Imagined how nice it would be to swim backstroke OW early sunrise in the 80�F tropical sea using a HUD equipped goggles for navigation

Speed workout

100 bk fins
200 drill fins
100 1 arm fr drill

On 4:00:
50 fr fins 30
50 fr fins 27
*50 fr fins collision

*hit another swimmer head-on @40m on my side of the lane. I will never assume anyone will swim in the predetermined area again. The combined impact about 3m/s. I seem fine and the other swimmer didn’t seem concerned.
Just left the pool

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200 fr wu with fins

4 x 50 fr on 1:00 fins

• 0:30, 0:32, 0:35, 0:40+

2.1 km bk with fin

• 35:40 (3 ea goggle adjs)

50 flutter kick hard effort

50 frog kick ez

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100 fr ez wu
2x:
100 one arm fr, breathe bilaterally
100 Ervin fr drill
8 x 50 flutter kick on 0:30 rest

was enough

100 fr ez wu
4 x 50 fr fins on 1:00 (31-34)
5 x 50 fr fins on 4:00 (31, 30, 29, 28, 28)
50 kick

Swimming portions were the easy part, the in-betweens got painful. My right side all the way down to my ankle felt much more than the left for some reason

The news about such a great swimmer being struck by a craft quite upsetting. I pray he recovers fully.

100 bk with fins wu
1K bk fins ~16:30
100 bk with fins ez
4 x 100 drill + 4 pullups
2 x 50 kick
8 X 50 drill

5|22
500 bk with fins 8:20
50 ez fins
50 head-up fly-kick fr fins
50 ez
50 head-up fly-kick fr fins
50 free kick
50 ez kick


5|23
100ez
4 x 50 fr fast fins on 3-5:00 (0:29’s)

<20 minutes due to weather. Yesterday no swim also due weather.

50 fr 0:43 rest 3:00
50 fr 0:35 rest 4:00
50 fr fins 0:29 rest 4:00
400 bk with fins
50 fr fins breathe 2x

First swim since last blog entry


3 x 50fr/50bk/100 fr on 6:00
2 x 50fr/150bk (fins) on 5:00
1 x 50fr/50bk (fins)
4 x 50 flutter kick on 2:00


My right ankle needs to break back in to swimming