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Ok, so i did some research on eccentric training. The whole concept is built on the fact that we are much stronger eccentrically than concentrically. The number that keeps appearing on all articles is 1.75 , eccentric strength = 1.75*concentric strength. There are many ways to implement eccentric training, the simplest being what i already did, slowing down the eccentric portion. I am not sure that this is what LBSS's picture refers to. The more... 'hardcore' methods are doing supra-max eccentrics, using weights you can't move back up. That is achieved : 1) by using spotters to help the concentric 2) by doing bilateral concentric and unilateral eccentric 3) by doing heavy negative singles. I think i'll stick with what i'm doing for now. Recommendations are to use an eccentric tempo of up to 5-6 but that seems a little way too much for me, i will have to drastically reduce my working weights for that and i don't like it. Or i will maybe... progressively overload the eccentric duration, i started with a 2 tempo, will attempt to do the same weights with a 3-4 eccentric tempo and see what happens. Nothing is clear and absolute anyway, there is no distinct border, as long as you are not doing a 0-1 tempo you are already in the eccentric training realm. Also i did not become an eccentric junkie overnight, just found it interesting and very fitting for what i had already planned. Let's see how it goes.

I was an awesome swimmer back in the day. From all the sports i've done, i think the only one i was gifted was swimming. Kept winning all the races too, and with that attitude before starting that 'no way i'm not winning, i am the best by far'. Unfortunately (or not) my parents cut me off early, we had a close relative that was Olympic level and his parents said that it requires too much time and effort and there is no actual reward. Whatever!
Anyway, one really cool workout for distance swimming that i got from a coach once was this: Start every new 50m every minute. If you want to do a WR 25s and then rest 35s , it is fine. If you want to do it in 59s and rest 1s it is also fine. But every minute you must start your next 50m. Something like EMOTM? lol That also helped a lot to not lose track of the distance covered, there were no fitness trackers back then, but with this method you know that you will be doing 500m every 10 minutes. Also allows you to AREG, make it 'LISS' or "HIIT' or fartlek or whatever. Really loved that workout style.
2c.

5 March2018

Bodyweight@session : ~85,5kg , nice, was afraid i would have lost more
Soreness : none
Injuries/aches : none

ATG SQUAT:
10@BW
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
-Strong legs are strong, rusty squat is rusty.

BENCH PRESS:
10@20kg
10@40kg
10@45kg
10@50kg
10@55kg
-Nice

LAT PULLDOWN:
10@100lbs
10@120lbs
10@140lbs
10@150lbs
-Not strong enough for volume pullups yet so will use the machine for a while.

STANDING CALF RAISE MACHINE:
12@BW + 60kg
12@BW + 60kg
12@BW + 60kg
-Easy, planned, no reason to burn them now.

Nice reboot after 20 days of no lifting.
Plan is to do steady-weight 4x8/10 but for the first (few) session(s)  i will do ramping-up weights, to get a good feel of what i should use.

1 March 2018

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Not good. Haven't played for 1½ month or so, so game was super rusty. Haven't lifted for 20 days or so , so strength was down too. Finally, i was hoping the skiing week would push the endurance up, instead i was overloaded with systemic fatigue and tight legs. Combine all that and you get a joke of a bball session. Whatever.

This dude doesn't look muscular at all, i bet he is not a good sprinter!

Um so , last week summary: Felt wrecked, like i accumulated too much systemic fatigue. Also had tons of work. Also had to donor blood. Also it was a national day off this Monday. On top of that, i am leaving today for my skiing week. Combine all that and you see why i had 1 week of total nothing training-wise.

Thanks Andrew, always feels great to PR something.