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  1. 1|15|21 SCY

    by , January 16th, 2021 at 01:13 PM (Blog)
    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


    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.

    Updated January 16th, 2021 at 01:25 PM by __steve__

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  2. 1|13|21 SCY

    by , January 13th, 2021 at 08:05 PM (Blog)
    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
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  3. 1|8|21 SCY

    500 bk fins
    25 fr fast fins
    10 x 50 as 25 ez fr/ 25 floppy fish kick
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  4. 12|29|20 SCY

    by , December 29th, 2020 at 04:29 PM (Blog)
    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
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  5. 12|11|20 SCY

    by , December 11th, 2020 at 03:46 PM (Blog)
    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.
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  6. 11|18|20 SCY

    by , November 19th, 2020 at 04:30 PM (Blog)
    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

    Updated November 20th, 2020 at 11:32 AM by __steve__

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  7. 11|16|20 and 11|17|20

    by , November 18th, 2020 at 01:34 AM (Blog)
    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




    11|17
    19 x 25 fr on 0:30

    450 drill with snorkel and fins

    200 kick no board 3:45
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  8. 11|11|20 SCY

    by , November 11th, 2020 at 09:29 PM (Blog)
    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
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  9. 11|09|20 SCY

    by , November 9th, 2020 at 10:29 PM (Blog)
    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
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  10. 11|4|20 SCY

    by , November 4th, 2020 at 10:09 PM (Blog)
    10 x 50fr on 2:00
    • 25 nb fast + turn/25 ez

    7 back start attempts
    500 kick with snorkel
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  11. 11|2|2020 SCY

    by , November 3rd, 2020 at 10:35 PM (Blog)
    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

    Updated November 4th, 2020 at 07:56 PM by __steve__

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  12. 10|20|20 SCY

    by , October 22nd, 2020 at 09:36 PM (Blog)
    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
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  13. 10|21|20 SCY

    by , October 21st, 2020 at 09:31 PM (Blog)
    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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  14. 9|7|20 SCY

    by , September 8th, 2020 at 10:48 AM (Blog)


    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




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  15. 9|4|20 outside pool

    by , September 4th, 2020 at 08:41 PM (Blog)
    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.

    Updated September 5th, 2020 at 11:19 AM by __steve__

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  16. 9|2|20

    by , September 2nd, 2020 at 08:54 PM (Blog)
    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


    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
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  17. 8|27|20 at the 26.1 yard pool

    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.
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  18. 8|26|20 LCM

    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
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  19. 8|17|20 SCY

    8 x 50 fr on 3:00, pushed
    30 on most
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  20. 8|12|20 LCM Brief workout (no pun)

    Experimenting with breakouts and I’m finding I should swap sides for first stroke. Worked on that. But that may require rotating other way on turns and swapping hands during streamline. So still just experimenting.

    Also did 100LCM flutter kick 1:53

    Updated August 12th, 2020 at 11:17 PM by __steve__

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