After school iirc; we joined a swim club near school and the sitter just took them straight there and they played on the playground until their lesson. It was only 6-8 weeks until they were ready to go into the group class.

Not really a program but this video helped a lot: https://youtu.be/zjcz4mCXeyU

Not sure how old your kids are but more time in the water is key. Getting comfortable with the head under water, blowing bubbles/breath control, and laying on the water the keys early on.

I'm sure there's nice kid-centric swimming vids all over youtube.

We swim at a pool that the high school uses some nights, and other nights an army of about 25 Chinese kids, ages like 7-13, practice competitive swimming. It's quite insane how good they are and can be a little intimidating. Tiger Moms stay winning.

11/3/21:
Morning: some Chris Heria 10min ab routine, which slayed me, and 3 rounds of 8kg KB curls.

Evening: swimming. 20x25s. Think I did 4 or 5 25s backstroke, rest freestyle.

Might shift to swimming in the morning next week. Evenings are getting crowded. Might just make swimming my main thing til EOY.

Right now my easy-ish 25m is ~25s. Guessing if I went all out I'd shave a couple seconds, and another second or two if i had any clue how to recover from the streamline push off the wall. I think a 1:30 100m is a tough but achievable goal. Along with a 800m continuous freestyle.

11/4/21: just did some low volume kettlebell stuff. Very short. Was busy with Diwali.

11/5/21:
TGUs:
12kg x20

Went lighter cuz low left back/hip pretty tight, wanted to focus on positions. Did these tops down style, never putting bell down, snatching to switch hands.

1arm Swings:
24kg x10x20

Every 30s the sets started. So 200 swings in 9:45. Heart rate at end is around 140. How does loco keep up that rate for an entire marathon? Sounds brooootal.

KB Press:
24kg x5x5 per arm.

No swimming til tomorrow.

11/6/21

Swimming:
Did 14 lengths. Last one I did as a full lap. First 5 or 6 laps did backstroke down, freestyle back. Worked some freestyle drills with the wife. Her kicking has improved a lot.

Tbh swimming is tiring me a bit. Lats and erectors very fatigued.

Going to rest up today, then this week going to make swimming a morning thing.

11/8/21

AM: swimming:
20x25m

Did 6 or 7 backstroke, which my rhythm sucks for. Did 2 breast stroke, which really suck at, and the rest freestyle which I only moderately suck at.

Hardest thing with breast stroke is the kick. I've cheated at it my whole life with a scissor kick, but it's not that. A good breast stroke kick requires hard internal hip rotation, and from squatting I'm so used to knees out. Hard to do right.

Real sports basically breaks all the stupid rigid lifting rules. For sports, posterior pelvic tilt, flexible lumbar, and huge ankle ROM all key. Meanwhile if your s1-t5 joints aren't rigid as a steel rod you'll literally die in the gym.

In the afternoon I did a 10min ab routine.

11/9/21

Swimming:
18x25m
2x50m

Did one length breast, maybe 5 or 6 back, rest freestyle.

My wife does all the same number of lengths but mostly in a backstroke. We haven't figured out how to get her to be able to breath while doing freestyle.

11/10/21
Swimming:
Lots of breathing practice with the wife so not much in way of laps. We did do a kickboard race and discovered she's faster than me. My kick is pathetic. Basically just there to keep my legs up.

Did 2 25s, then 3 50s, collided with wife on one because we miscommunicated. Luckily no injury or anything.

Then did a straight 100m, which wasn't as bad as I expected. Then one final 50 which took just under a minute.

11/11/21

KBs:
1arm swings:
24kg x12x10, every 30s

Basically 10s rest between sets. Chlorine lungs hurt.

Did some sets of 6 for presses, might start greasing the groove with these.

11/12/21
KB Clean & Press
16kg for 5mins continuously

1arm KB Swing
24kg x20 EMOTM for 5 mins

Then did some 24kg c+p

I used to train with a guy who did this a few years ago: https://www.t-nation.com/workouts/th...ebell-workout/

Hmm yeah that's not a bad option to pair with swimming. Maybe I'll try that next week. Lines up well with EOY too.

Haven't updated in a few days. Haven't been to the pool since last weds as we had friends visiting. Might have time to go this afternoon. I did a bunch of swings and clean and presses and AB exercises.

Been super busy otherwise with a lot paperwork for various sfuff in my life.

If you support the vax mandate stay out of my log.

My brother did Simple and Sinister:
https://www.oaklandsmostpowerful.com/simple-sinister

I don't think I'd be able to do the sinister myself, as a 48kg kettlebell is mad for a tinybro.

It's good to see this former S&F stalwart now be part of the new H&F.

But kettlebells and vegan Indian food is a bit too far out there, especially from a squat n deadlift savant.

Vegan? I don't think he gave up eggs, milk, cheese, etc.? Did he?

Only gave up beef and pork but mostly don't eat any meat at home. Once I buy a house grilling some fish will be a regular occurrence, and if I can find a nice farm buying goat and lamb will be in the cards.

Full tilt: not a huge fan of s&s it gets boring.

We havent swam in almost two weeks. Had visitors then life got busy. Will resume tomorrow or weds. Been mostly just skittlebelling.

Decided to do the 10k swing challenge chá posted. Using the 24kg bell. Doing mostly 1 handed. We'll see about 4 or 5 days a week.

11/22/21: day 1
5 rounds of:
10 swings
2 presses per side
15 swings
3 presses per side
25 swings
5 presses per side
50 swings

Rest scheme is 30-60s after each set of presses and 3 mins between rounds. Each round I favor one hand, but for the 25 swing set I do 10 then switch hands to finish. For the 50 swing set I switch hands every 10 swings. The final 30 swings i ended up doing two handed because my left hand was starting to blister.

Total time: 56:43

Time includes warm-up and such.

This was actually pretty taxing. Hardest workout I've done in some time. Good to challenge yourself.

11/23/21: 10k swings day 2

Same as day 1, though I cheated last round and only got 3 on my final set of presses. Did only the last 10 swings two handed.

Blistered the **** out of my hands again and wore winter gloves most of the workout lol.

Upper back and traps were sore as hell going into today.

Time: 57:45

Ill start just counting the time of the actual sets. The warmup time is too noisy.

Is this because you can't find goat and lamb in stores where you live or because you've become a meat snob (nothing wrong with that...if there was a convenient "nice farm" option, I'd take it for all meats).

Both. We can get lamb. Not much goat. But my wife won't have it in the kitchen. So I want to have a place to store and cook out in a smoker or grill.

11/25/21

10k swings: day 3

Time: 44:43

Same thing. My hands are getting pretty tore up. Did the last set of 50 two handed. Came to learn that's actually very taxing on the grip.

Happy Thanksgiving!

So, what was on the menu?

Mostly normal stuff but my parents skipped mashed potatoes! Wtf. She also made vegetarian stuffing and bought veggie gravy from whole foods, both of which were surprisingly good.

The turkey was prob the best we've ever made it so that sorta made the meal.

Hope you had a good one.

It was great. Very small and casual. No one even got dressed up or anything. Very low stress.

We also skipped mashed potatoes. I'm gonna go loco and say that they're donk food on Thanksgiving. If I've got a choice between a carb-based stuffing and mashed potatoes. It's stuffing every time. It's better in every way. It's not even that fancy. It's just made with white bread just how my wife's mom and grandmother made it when she was growing up. Objectively it's not the best stuffing, but it's still tasty and way better than mashed potatoes imo. It would also be easy to do vegan if you just substitute the stock and butter.

We have mashed potatoes every year, but I never take any on Thanksgiving because it takes up valuable plate and stomach space that could be occupied by stuffng (I'll eat it with leftovers, since the stuffing is always gone first). This is the first year we skipped and no one really missed them. I think your parents are on to something.

Unfortunately we experimented by cooking the (spatchcocked) Turkey in our steam oven. That thing is fast as ****. We didn't stick the thermometer in until about an hour of cooking and it was already over what we were shooting for. I only eat dark meat, so I actually didn't notice any difference. I suspect the breast eaters may have noticed it being a bit dry. I did take a piece of breast just to see how much damage was done and it actually didn't taste dry. Maybe the steam helped in some way.

Despite the Turkey mishap, it was great. I probably ate YTF levels of food. I'm definitely in FAT, CUT mode for the next 4 weeks.

11/26/21
10k swings: day 4
Time: 44:09

Couple differences today. First, I did two handed swings because my hands are tore up (maybe I'll post pics). Second, I did knuckle push-ups instead of kb press. Just quick set of 5.

Cardiovascularly, or systemically, or whatever, the two handed are a lot easier. I was never really huffing air. But, holy hell, these are a lot more taxing on the grip. Forearms are lit up.

Had to strap up for last 3 sets of 50 and even then was a challenge. Last set I started off doing one handed, but after 10 each side my hands were fried. Put it down, strapped up, did 30.