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_{SCM main pool 78F}
WARMUP
500 fr snorkel/fins

• still learning markings (without looking at wall)

_{SCY therapy pool 86F}
DRILL
10 x 25 br on 0:45

• 2 kicks per cycle
• try to keep feet from inside plane of knee

SET
7 x 50 fr on 3:00 from block

• 29-30 +-1
• 125 yd pace

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For the 50’s I tried to hold the same time of Calvin’s purple LCM 50’s on 5:00, and in order to do so, SCY on 3:00 worked. The 6th one went 28, but fell apart on #7

7|26 Drylands
Various Pushups (knee to elbows/nose)
Pullups
DB curls and presses
Barefoot run (rubber track) 400M 1:13

7|27
SCM warmup
500 fins snorkel

• learn the markings

SCY
Video of starts and Br

3 x 25 fr fast on 2:00 (25 ez drill)

10 x 15M fr AFAP on 2:00

• started after X:00 change-up
• kept hitting the :09 (8’s)

9 x 50 fr on 1:00 fins/snorkel

• evens fast

2 x 50 flutter kick on 1:00

• 0:48, 0:52

7|19
DRYLANDS
4 x 10 pull-ups (cheated because feet touched dead bottom)
0.25mi barefoot run warmup 2:12
0.25mi barefoot run near sprint 1:20
yoga

7|20
SCY recovery swim
Sore and worn down from yesterday, but still swam for it was grand opening day in our new aquatic center! A nice facility, and 2.1 miles from home.
I swam in warmup pool for an hour 86F. The main pool area currently setup 2x SCM @ 78F. I experimented with the new style blocks to find my setting. Did about a dozen starts and maybe 600 various swims.

RECOVERY/HYPOVENTILATIVE UW
300m as 24 ez UW to BO’s

• evens: breathe out over half air, then start (beware the sink)
• 2nd, 3rd, 4th’s from dig
• about 3-5 dolphin kicks + 1-2 strokes

100m flutter kick 2:01

400 fins and snorkel UWatlantisKick

• 3X ea per length
• few snorkel breaths between

100 scull (skull?)

WARMUP
11.5m section, used snorkel and fins
14 laps, worked turns

LACTATE PRODUCTION
4 x 50 fr on 4:00 with fins

• 26+, 27+, 28, 31
• 1st was a NB, 2nd - 3 breaths, 3rd and 4th every 4-5
• all were about 96% effort
• stayed motionless between efforts to maximize pain of acidosis

DRILL
100 1 arm free, breathe on static side

Less than 500 m workout

7|15
LCM aerobic

28 x 0:10 (fr breakout + 2-3 strokes) on 0:30

• every 2nd, 3rd and 4th from midpool dig

50 ez
50 flutter kick - 0:50
100 1 arm drill


Drylands

2 x 20 x 20# db shldr press superset with curls while walking
400 barefoot run moderate/fast - 1:24
80m run/6 push-ups/repeat 5x

• each pushup rep finished with (each side):
  
• knee to elbow
  
• knee to other elbow
  
• knee to nose

2 x 10 pull-ups (cheated at bottom-feet touched)

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2|16
LCM pure sprint

100 back warmup
2 x 60m on 2:00 as 30 sprint fr NB/30 ez br or bk
4 x 60m on 3:00 as 30 sprint fr NB/30 ez br or bk
4 x 20m sprint fr/20m ez on 2:00
50 headup fly-kick fr with fins/snorkel
50 ez
200 Ervin dr fins/snorkel
100 flutter kick in 2:00

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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