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1|21

warmup:
500 fr snorkel
500 bk fins

drill/kick:
750 various




1|22
warmup:
500 bk fins - 7 or 8 min (forgot, 7 seemed fast so I assumed I could have started on 2 instead of 3)

form:
10×25 on 1:00 free, 1 breath

drill:
500 drill

kick:
4×100 IM kick HAS

drill 2:
200 dril

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Sooner or later the old parts will heal enough to swim acid producing and RP sprint sets. Few weeks hopefully

500 fr snorkel
500 bk fins
200 floppy fish
8 x 50 on 2-3 kick

• as 25 UWDK/25 flutter

4 x 50 on 3 fast fr with fins

• last one NB

500 ez fr snorkel
500 bk fins
250 fr snorkel
50 floppy fish
250 fr snorkel
50 floppy fish
2 x 50 one arm fr
250 kick as 25 flutter/25 frog
750 various other drills and stuff mostly with fins
2 minutes bubble rings while waiting for changing room

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Stroke efforts kept at minimum - lingering rt medial epicondylitis. Been close to 4 months with one shot in October, need to let it heal properly. It took 3 visits to ortho over one month to get the cortisone shot. Perhaps if I got the shot on first visit as I requested it wouldn’t have gotten so bad. Medical industry is now the insurance industry.

Need rotate to right slightly more during freestyle to get left arm more relaxed during recovery - a little loose now and is clicking if not relaxed. The more I swim, the better my shoulder becomes so long as I limit the all-out fun stuff. Pinky first entry seems to be an excellent technique.

500 ez fr snorkel
500 bk fins
4x50fr as 25 nb / 25 one arm
100 floppy fish snorkel
25 floppy back fish
300 flutter kick snorkel

500 bk fins
25 fr fast fins
10 x 50 as 25 ez fr/ 25 floppy fish kick

Just a swim to maintain minimal levels of chlorine in the blood. Will soon be in a different location until spring, not sure yet if routine swimming will be an option.

SCY
525 fr snorkel
525 bk fins
50 floppy fish snorkel
50 floppy fish bk
250 flutter kick

1000 bk with fins (15:00)
500 of drills

SCM meet last weekend:
100bk
38.95 (45.31) 1:24.26
Start bad enough to be better off starting in the water. Kept rolling too early on turns and rolled too late on the last going too deep. Split shows that


50fr
29.32
Right after the 1bk, Legs were toast. I breathed about 4 times when I normally take 1 for 50 meters


50bk
38.09
Landed completely flat on start, I heard it-was loud lol. I envisioned it as hitting the water and coming to a complete stop before sinking into dolphin kicks. But the rest went well.


100fr
32.10 (37.43) 1:09.53
Was going good until crunching 2nd turn so bad my UW trajectory sent me to the bottom and was lactate dead at breakout


50br
39.01
I can do that LC. I reverted to bad habit of leading my kick with the knees.

100 warm up

6 x 50 on 2:00 as 25 fr ez sprint / 25 bk or br
- ez bk block-o / ez br-e

5 x 50 on 2:00 as 12.5 mild fr sprint/12.5 ez / 25 moderate br

500 UW recovery fr snorkel and fins

4 x 50 on 1:30 (fins, snorkel) 25 head-up fly-kick fr / 25 drill

5 x 50 on 1:30 fist fr
- 25 2- beat/25 6-beat

150 very slow fr /25 fast kick

11|16
500 bk fins 7:00


10 x 50 fr fins on 1:30

• 27 - 28’s

4 x 25 fr fins on 2:00

• 12’s and 11

200 ez

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11|17
19 x 25 fr on 0:30

450 drill with snorkel and fins

200 kick no board 3:45

Warm pool 85F

10 x 25 fr on 1:00

• smooth breakout and ez

10 x 50 on 1:00

• 25 fr (as above)/25 flutterkick

12 x 30 on 1:00

• 15m fr/15m bk-e br-o

10 x 25 fr on 1:00 slow sprint

350 slow fr drill

500 bk fins 7:20

1200 various drills with fins

200 flutterkick 3:50

10 x 20 fr on 0:30

• 1 breath ea

500 bk fins

• low 7

10 x 50 fr fins on 1:00

• 29-31

10 x 50fr on 2:00

• 25 nb fast + turn/25 ez

7 back start attempts
500 kick with snorkel

Comp pool 1 77F
with fins:
250 bk
50 labk (left arm back)
50 rabk
200 bk

Noodle pool 85F
10 x 20 pn 1:00 nbfr
10 x 20 on 0:30 fr
10 x 20 on 1:00 UWDK
500 kick


11|3|20 LCM
1000 bk with fins
50 headup fr with fins/snorkel
50 ez

main pool 78F
500 bk with (surf) fins 7:00

noodle pool 86F
drag lines to set up lanes with fins

10 x 50 fr on 1:00 with fins

• breakout from

5 x 50 fr on 1:30 with fins/snorkel

• 15m fast/ez remainder

2 x 100 kick on 2:00

• as flutter kick/frog kick

Noodle water aerobic pool open with lines up, opted for a 85F workout instead of constantly hanging off the wall in main pool.

21 x 50 on 1:15 as 25 free/25 back

• focus on UW’s/breakouts
• 2 breaths on the free

3 x 50 flutter kick on 2:00

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SCY main pool (78F)

2 x 500 bk with fins

SCY satellite pool (85F)

500 fr easy, 2-beat

500 bk with fins

500 fr easy, 2-beat

12 x 50 kick (fr,fr,br,fr,fr,fl x2)

150 fly kick, arms back with fins

Water temp was 91F. But the sun was setting and wasn’t too bad.

20 x 52 yds fr on 1:00
1 x 52 bk
1 x 52 br fast
5 x 52 flutter kick on 1:30
5 x 52 frog kick on 1:30
10 x 52 side dolphin kick, arms back, with fins

This pool is 26 to 26.1 yds (depending on lane)

Though this was a semi-recovery workout (sore from upper-body weights last night), the heat takes the swim to a higher intensity.

9|1|20

LCM

3 x 50 fr fins on 2:00

• 40, 31, 29

3 x 50 fr fins on 3:00

• 29, 29, 30

200 drill with fins
100 flutterkick snorkel

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9|2|20


26.1 yd pool

10 x 52 fr on 1:00

10 x 52 one arm fr on 1:30

520 fr fins snorkel

• head up fly kick fr every 4th length

783 drills

5 x 52 fr on 1:00 fins (low 30’s)

5 x 52 fr on 1:00 fins

• 1st length ez / 2nd length high effort (30 - 35)

4 x 52 flutter kick on 0:90

Today the water just felt right. I don’t know why but it just did.

Yesterday (26.1 yard pool)
313 wu drill fins snorkel
261 one arm drill snorkel
2 x (3 x 52 on 0:90 rt one-arm, lt one-arm, br order)
3 x 52 fr on 2:00 fins
2 x 52 fr on 2:00 fins 26 ez/ 26 fast
313 kick
200 Drill

8|26 LCM
1150 bk with fins
4 x 50 kick on 0:90