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__
Mar 12 500wu 300 drill fins 3 x 50 fr fast / 50 ez 50 br / 50 ez 100 slow
2|28 800 various drills mostly with fins 100 easy freestyle 50 flutter kick fast 0:49/50 easy 1200 various drills with and without fins 3|3about 60 min totalhighlights 50 fins/snorkel med 31 50 fins med fast 28.5 50 head-up fly kick freestyle fins/snorkel Spending most free time renovating kitchen, little time to swim. I don’t know what I am doing but I have a floor to install, cabinets, and windows. I can paint and handle the floor, but definitely not countertops
Updated March 4th, 2020 at 07:56 PM by __steve__
12 x 50fr on 1:00 100 back 200 one-arm-still 1000 back with fins 50 head-up fly-kick free with fins and snorkel 50 ez 250 various drill fins
500 back with fins warm-up 8:03 Started with 35m UW to stroke 3×100 on 3:00 as 50 fst/50 ez fr, fr, kick 24 x 16.7 fr 0:25 r ea 2nd and 3rd’s from mid-pool dig 800 various drill
Updated February 20th, 2020 at 08:20 AM by __steve__
10 x 50 on 1:00 as 25 fr 25 kick 44-50 10 x 50 fr on 1:00 10 x 50 bk on 1:30 45’s 500 fins snorkel 5 SDK + 3 atlantis kicks each wall 500 drills
2|11 LCM WARMUP 100 bk fins SET I 5 x 50 fr snorkel 0:55on 2:00: 0:34on 3:00: 0:34on 4:00: 0:34 +50 ezon 5:00: 0:34 +100 ez SET II 50 br (rt knee said "not today") 50 UW atlantis broken in 3 2|12 LCM WARMUP 500 bk fins 8:00 SET I 2 x 50 fr kick fast / 50 ez on 3:00 100 one arm fr drill 100 br with fr kick fins 100 fr fins SET II 12 x 16.7m fr on 0:20 r 24 x 16.7m fr on 0:30 r mid-pool digouts 400 ez fr 2|13 SCM* / LCM WARMUP 250 fr snrokel SET I 600m fr nonstop fins/snorkel as 75 slow/25 burst (off turn) then sprint SET II 3 x 50 on 2:00 25 fly / 25 ez bk (fins)25 head-up fly-kick fr / 25 ez (fins, snorkel)25 br / 25 ez fr SET III 4 x 50 on 2:00 fins 25 UW streamline kick / 25 ez SET IV (jumped in LCM lane) 300 drill fins 100 fr various kick drills 50 8-beat kick, 50 2-beat kick *SCM was set at 26m
10 x 13m fr on 0:20 10 x 13m fr on 0:30 20 x 13m on 0:30 o:br/e:fr 30 x 13m fr on 0:30 Just 910m swum slower than 50 race pace, but faster than 100
Updated January 25th, 2020 at 10:42 AM by __steve__
1|21 1000 25 ez fr 25 dr 500 bk board fins 300 uw board fins The drill I used was a Tony Ervin demonstration on youtube. All it is is freestyle with UW recovery, what makes it important is maintaining rotation, breathing, and stroke with the extra drag. Helps one maintain hold of water without slippage. 1|23 LCM 1K as 50 fr/ 50 bk with board fins 15:41
14m section:2 x 280m fr with snorkel 120m br 10x 28m br on 1:00 • 24 - 21’s 50m section:1 x 100 with fins as 50fr/50 bk • 37.5m UW fr/ez bk 3 x 100 on 3:00 as 50fst/50ez • flutter kick fast/fr ez • 51, 58, 1:05 for the 50 fr kicks
14m section: 280m fr with snorkel 4:00 • work the turns 120m br 2:00 • work the turns 50m section: 50 flutter kick fast • tried to go fast 💨 1 x 100 with fins on 3:00 • 50 fl / 50 bk 6 x 100 with fins on 3:00 - 4:00 • 50 fr (31 tops) / 50 bk 6 x 50 fr on 0:70 • held 0:30 rest on first several A lot of writing, but less then 1450m. Don’t really pay much attention to net distances or keep track of it anymore. Now I see why.
14m wide area (measured 14.1 via gps). Had markings 5’ from wall - little short, but did the job. Great for turn and breakouts. 30 x 28 fr on 1:00 • breathe once • 15’s for some of the fast ones 6 x 28 fr on 0:30 • breathe 3 times 8 x 28 br on 1:00 • 24 - 21’s
Updated January 16th, 2020 at 07:45 PM by __steve__
500 bk with fins 8:01 5 x 100 with fins as 50fr/50dr on 3 50 flutter kick in 0:50 50 ez fr Left shoulder felt little loose and aching from weights yesterday, so I got out Legs and back still sore from 1.5 mi run 3 days ago 1|13 Weights/drylands all parts except calves Sore from saturday’s 1.5 mi run 1|11 Did annual AF fit test 50 push-ups in 1 min 50 crunches in 1 min 1.5 mi in 12:12 (2017 did 10:32 with run training) score: 98 Very painful running hard without any running over 12 months except occasional 50 second treadmill warmups. If my hips didn’t bother me I would actually train for it. I started out way too fast - one of the runners goes all out from the start. I had no sense of pace due to zero running outside of 50 sec treadmill warmups. I understood this person was going much faster than a normal 1.5 mi pace but I did not want to fall to far off, so I convinced myself I was going at a moderate pace. After about 1 minute this pace rabbit just suddenly starts walking! Reality hits me and I was borderline about to collapse as my body started to slow down. The remaining 11 minutes had to be one of my top 3 most painful runs.
Updated January 21st, 2020 at 01:11 PM by __steve__
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