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 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.
Updated June 25th, 2020 at 08:20 PM by __steve__
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
Updated June 24th, 2020 at 09:31 PM by __steve__
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, snorkelHead-up fly kick free, fins and snorkelSuper slowmotion freeOne 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
Updated June 22nd, 2020 at 04:37 PM by __steve__
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
Updated June 16th, 2020 at 07:11 PM by __steve__
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
Updated June 9th, 2020 at 07:58 PM by __steve__
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
Updated June 7th, 2020 at 08:16 PM by __steve__
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
Updated June 4th, 2020 at 04:18 PM by __steve__
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
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
Updated June 1st, 2020 at 04:20 PM by __steve__
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.
Updated June 1st, 2020 at 09:51 AM by __steve__
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
Updated May 19th, 2020 at 06:47 PM by __steve__
Short mountain bike ride out 25 yard freestyle no-breath fast with as little splash as possible 2 minutes all out on bike followed by a few minutes warm down 2:00 am air 61°F h2O warmer than air
Updated April 7th, 2020 at 08:26 PM by __steve__
Current Performance ratings
Recent Visitors
Blog Categories
Go to Profile
Mark as Read