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  1. The 5k that wasn't

    by , October 15th, 2011 at 02:33 PM (Random Nonsense)
    Lifetime Solo SCM

    Warm Up
    - 1000 as 5x ( 150 free, 50 back )
    Main Sets
    - 500 free try to maintain 1:20s (15,20,19,19,19)
    -- did open turns at the 100s to get times
    - 14x100 as
    -- 4 free on 1:30 (10,12,12,11) (goal: 10)
    -- 4 back on 2:00 (34,32,31,29) (goal: 30)
    -- 4 kick w/fins on 2:00 (19,19,22,19) (goal: 20)
    -- 2 ez
    - 1000 pull as 5x (150 fast, 50 drill)
    Cool down
    - 100 ez

    It was pretty much an aerobic workout. I have a half dozen workouts written down in a Rite in the Rain note pad that are all supposed to be 5k. I guess I miseed a set when writing down this one.

    On the positive side, when I finished this workout, I wasn't thrilled with my 100 free times, but I was thrilled that was I was able to do 5k in well under 90 minutes and I wasn't totally dead like I usually am... I figured out that my workout was short when I got home. Should be good to go for 5k tomorrow.

    The Rite in the Rain notepad is something I have been meaning to mention for a while. It is great for keeping notes or workouts in a swim bag without worrying about the paper mildewing. The notepad is about six months old now, you can write on it with a normal pen if it is dry, or a space pen if it is wet. The space pen I use is heavily inked so the writing bleeds from the front of one page to the back of the page in front of it. As long as only one side of the paper is used, it isn't a problem, but it would be kinda messy if both sides were used.

    For the 500 and the 1000 I really wanted to use the tempo trainer, but I remembered that it was in the locker when I wanted it, not in my equipment bag. Too lazy to fetch it.
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  2. It might seem random

    by , October 14th, 2011 at 12:53 PM (Random Nonsense)
    today's workout included a ton of stuff where backstroke flags would have been helpful. Of course we didn't have backstroke flags in the deep end, and I cracked my heels good early in practice at which point I decided to change anything requiring flags to free which was half the workout.

    Team Practice SCY

    Warm up
    - 300 swim
    - 300 kick (crack heels on first 50) on back w/ fins
    - 300 swim
    Transition
    - 3x100 build on 1:20 ( sub 1:10s)
    Main Set
    - 2x200 on 2:20 (2:14, 2:19)
    -- Josh got out after this
    - 100 kick
    - 2x150 on 1:45 (sub 1:40s)
    - 100 kick
    - 3x100 on 1:10 (~1:05s)
    - 100 kick
    - 8x50s on :40 (:36s, starting to tighten up)
    - 100 kick (calf cramp)
    -- got out

    Josh wasn't feeling well before the 200s, but I didn't catch that when I picked the interval. As soon as he finished the 2nd one, he said it was getting out. Oops.

    I really like doing 2s and 3s of 200 and less. The dread of lactate build up isn't there. I wasn't warmed up enough for the 200s, but the 150s and 100s were a nice cruisy/fast pace.

    The guy in the lane next to me is a good backstroker and did the 150s back (as prescribed) without flags and went a 2:03 on the second one. I was impressed that he went that fast AND avoided injury.
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  3. New fast girl is fast

    by , October 10th, 2011 at 10:20 AM (Random Nonsense)
    New fast girl had the honor of swimming with me today... which means the coach introduced us when she was getting in and I never talked to her again. I am such a friendly guy. She did get in to warm up as I was starting the set of 150s and she was in the middle of a set when I got out. Luckily the rest of the team is much more chatty than I am, so she probably will just never want to swim with me again. That is becoming such a long list...

    Team Practice SCY

    Warm Up
    - 500 every 4th 25 back
    Transition
    - 6x50 drill/swim
    Main Set
    - 200 kick
    - 6x150s on 1:45*
    -- I was not showing off for the new girl
    -- If I knew she was going to be in my lane, I would have picked something I could make.
    -- did 4x150 on 1:45 (1:38,1:40,:1:44, 1:45+)
    -- did 2x150 on 3:00 (1:40,1:38)
    - 6x50 kick odd dolphin, even flutter
    - 4x50 on :50 (:34,:32,:30,:29)
    - rest 1 minute
    - 4x50 on :50 (:30,:29,:29,:30)
    -- realized that the set was a broken 200, so I should be close to my 200 time, which the first 4 weren't
    Cool down
    - 500 (bk/fr/bk/fr/bk by 100)

    No Josh today and I am not sure if his presence would have stoked the competitive fires to make the 150s or not. The 150s were actually supposed to be quality lots of rest, but, eh.

    I was happy with the second set of 4x50. The workout said descend, which the first set was, but I think the second set was more valuable. It should have been descend to 28, but still more valuable as it was swam.

    Fast girl is currently recovering from a chest cold, but was still pretty speedy. I am interested to see how she wants to train.
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  4. 5km

    by , October 9th, 2011 at 03:19 PM (Random Nonsense)
    Didn't swim yesterday, bought LW a car instead. Not my favorite thing, but it was pretty easy and only took 2.5 hours at the dealership... and 3 weeks of my free time doing research.

    Since I slacked yesterday, today had to be a 5k day.

    Lifetime Solo SCM

    Warm up
    - 400 free
    - 4x100 back
    Transition
    - 4x100 on 1:30
    -- find pace for next set
    Main Set
    -- The goal was to just make the set
    - 5x200 on 2:40 missed #5 by 1s
    - 100 ez back on 2:40
    - 4x200 on 2:40
    - 100 ez back on 3:20
    - 3x200 on 2:40 missed #2 by 1s, made it up on #3
    - 100 ez back on 3:00
    - 2x200 on 2:40
    - 100 ez back on 2:40
    - 1x200 on 2:40
    - 100 ez back
    Cool Down
    - 200 free perfect stroke
    - 100 ez back

    That was hard. I don't do survival sets on a regular basis any more, and it was a balancing act to go just fast enough that I could finish the set. I was happy with the outcome.
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  5. Geek might like this

    by , October 7th, 2011 at 11:27 AM (Random Nonsense)
    if the main set was repeated a couple more times.

    Team Practice SCY

    Warm up
    - 400 swim
    - 400 pull
    - 4x100 kick w/fins
    Transition
    - 4x50 drill swim
    Main Set
    - 500 free went 5:48
    - 4x50 on :50 (did ez)
    - 300 free went 3:24
    - 4x50 on :50 (did ez)
    - 500 free went 5:46
    Cool down
    - 200 ez

    The last 500 was mega painful. I am pretty sure we went out 1:06ish and I came back 1:12ish. The pool is 50M with digital clocks along the length of the pool, so it is ideal when the pool is setup lengths with the bulkhead instead of widths and you can see the clock while breathing. I got lost during the first 500 and did some tarzan stroke to look at the clock, and there is no way I would have kept up that pace going out on the second 500 if I knew how fast it was. SO painful coming home and my legs were killing me off the walls.

    Those times, while not quite embarrassing to me, do indicate I have a long way to go before I am ready for 30x100 on 1:10.

    Pool was setup widths, no starting blocks and no fast swim, sorry quick.
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  6. Fun Forty

    by , October 6th, 2011 at 10:04 AM (Random Nonsense)
    not really

    Lifetime SCM

    Warm up
    - 400 swim
    - 200 back
    Main Set #1 (attempt)
    - 2x100 on 1:15 (supposed to be 4) missed the second one
    -- probably not warmed up enough for this
    Main Set #2 (FUN... not really)
    - 10x100 kick 25 fast, 75 ez
    -- fasts were 23-25 seconds
    -- no intervals, leave on next 5, started at 3:00 finished at 2:40s
    Cool down
    - 150 ez

    Had about 45 minutes this morning and the pool was full almost the entire time. The plan was to warm up about 10 minutes then do a kick set for about 30 minutes. After a short warm up, I had enough time for 4x100s on 1:15, so I thought I would give that a shot before starting the kick set and failed. Touch and go on the first on, missed the second by a second. Not thrilled, but also probably not warmed up. My ez kicks during the 10x100s actually got faster, which surprised me quite a bit, and considering the lack of additional effort, I have to think I am greatly affected by warmup.

    Kicking: I suck. Pretty obvious, but my kick is better now than it was six months ago, and it is from the training this summer. I think hard swimming benefits my kick more than dedicated kick sets. Thus I should focus on kicking while swimming all the time. I come to this conclusion about twice a year and promptly move on to something easier to accomplish.

    Like 30x100s on 1:10... If I can't do 2x1:15 scm, I have a long way to go. It would probably be easier if I had a really strong kick...

    Next 40 minute workout: Maybe tempo trainer set for 1:20 for a long swim focusing on kick.

    Get it: 40ish minutes? Kick focused? FORTy? Yeah yeah, I am told all the time I am not funny. But you can't argue that I am not punny,
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  7. Worthless Wednesday

    by , October 5th, 2011 at 10:19 AM (Random Nonsense)
    Geek might have it for this one. I don't know what I accomplished today, and I am pretty good at spin.

    Team Practice SCY
    Warm up
    - 450 swim
    - 300 kick w/ fins
    - 200 back
    Transition
    -- all with fins on :45
    - repeat twice
    - 3x50 heads up kick
    - 3x50 catchup drill
    Main Set
    - 5x200 50 back 150 free on 3:00 (~2:23)
    -- swam the 150s build, strong, fast
    -- need to integrate my kick better
    -- need to integrate my kick at all would be more honest
    - 10x50 free on :45
    - times all over the place between 31 and 35, no pattern
    Cool down
    - 100 ez

    I worked the 200s, but it is tough to tell how hard without more meaningful times. Josh did IM order for the first 50, so there wasn't much competition. My fastest time was when he did breast and I ended up with a huge lead going into the 150s which surprised me, I thought trying to catch him would have been faster. My times only varied +/- 2s.

    My 50s sucked. Josh had to get out, and there was no self-motivation to work the set. The set was supposed to be pull and in retrospect, I should have pulled.
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  8. Short Solo is really short

    by , October 4th, 2011 at 10:49 AM (Random Nonsense)
    Now that there is a masters team practice starting at 5:30, my solo weekday practices are about 40 minutes. Screw getting up earlier than 4:18, I'd rather be slow and fat.

    Lifetime SCM solo
    Warm up
    - 400 swim
    - 4x100 IM drill
    - 200 kick
    Main Set
    - 3x100 on 1:15
    - 100 back ez
    - 2x100 on 1:15
    - 100 back ez
    - 1x100 on 1:15
    - 100 back ez
    Warm down
    - 50 ez

    And that was it. Felt like the shortest workout ever. That was about 36 minutes in the water.

    Originally the plan was just to splash around, but felt guilty about wasting pool time so I was going to attempt something hard. The attempt was supposed to be 4x100 on 1:15, 100 back, 4x100 on 1:15 and THEN splash around. Not ready for 4x100 on 1:15 the morning after weights.

    I can't really cut warm up any shorter and swim fast, so Tuesday and Thursday might become more kick focused because warm up only needs to be long enough to get comfortable in the water before starting a kick set.
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  9. Geek's not going to understand this

    by , October 3rd, 2011 at 09:51 AM (Random Nonsense)
    Team practice SCY

    Warm up
    - 400 swim
    - 50 kick no fins
    - 300 back
    - 2x100 kick w/fins
    - 2x100 drill
    - 50 kick no fins
    Main Set #1
    - 10x25 breakouts on 30 (good streamline six fast strokes then ez)
    - 50 ez
    Main Set #2
    - 10x50 on 50 pacing
    -- 32x4,31x3,30x3 (didn't do well pacing)
    -- originally thought I would hold 34-35, so happy
    -- should have picked 29,30 to start with (200 pace)
    Main Set #3
    - 50 on :50 moderate
    - 100 on 1:40 moderate
    - 150 on 2:30 moderate
    - 200 on 3:00 moderate (2:20)
    - 200 on 3:00 faster (2:14)
    - 150 on 2:30 faster (1:42)
    - 100 on 1:40 faster (?)
    - 50 on :50 faster (31)
    Cool Down
    - 200 ez

    Morning humor:
    - Josh: The new girl might be fast
    - Me: Nothing like getting beat by a chick first thing in the morning
    - Josh: I am only guessing that because she actually moved forward during catchup drill.

    Coach had a new toy, a heartrate oxygenation finger monitor. My heartrate was 132 oxygenation at 97% after warmup, which doesn't mean anything at all to me. Since it took almost a minute to do my reading, I doubt it would be useful for me anyway.
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  10. Daily Double

    by , October 1st, 2011 at 03:40 PM (Random Nonsense)
    If you divide Kirk's single in half, my double comes close.

    4:30am Lifetime SCM Solo
    Warm up
    - 2x 150 swim 100 IM drill 150 swim 100 kick
    Failed Set
    - 2x100 on 1:15 (supposed to be 8)
    Kick Set
    - 10x50 on 2:00 hold under 1:00
    -- Still suck at kicking

    Noon Lifetime SCM Solo
    Warm Up
    - 4x 150 swim 100 back
    Main Set
    - 6x100 on 1:20 hold 1:13
    -- only made the first one on 1:13
    - 200 kick (legs cramping)
    - 2x100 with paddles and buoy (acclimation)
    - 6x100 P&B on 1:20 hold 1:13
    -- first 1:13, rest 1:11-12
    Cool down
    - 16x25s back/free

    I might not be physically ready to make 8 1:15s, but I can make more than 2. My mind wasn't into it today.

    The kick set was good (for me) and the pull set was fun.
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  11. Worthless workout*

    by , September 30th, 2011 at 11:28 AM (Random Nonsense)
    Warm up
    - 200 swim
    - 2x150 swim/drill/non-free
    - 200 kick
    Transition
    - 2x200 on 2:40 (2:20s)
    Main Set
    - 2x200 on 2:40 (2:20s)
    - 2x150 on 2:00 (1:45s)
    - 2x100 on 1:20 (probably 1:10, Josh was miscounting his 100, so I was laughing at him instead of checking the clock)
    - 2x50 on :40 (~35)
    -- 100 seconds WORTHLESS* rest (but I liked it)
    - 2x200 on 2:40 (2:19, 2:17)
    - 2x150 on 2:00 (1:45, 1:47) (BANG I'm dead)
    - 2x100 on 1:20 (1:11s)
    - 2x50 on :40 (35s)
    Cool Down
    - 200 ez

    My goal was to hold 1:10 pace on the first round and 1:09 on the second round. Josh was wiser and did something like 1:11-1:12 on the first round then 1:10 down to 1:07/8 on the second.

    The second 150 on the second round was just trying to hold it together and I really considered asking for more rest before we started the 100s... with only 300 yards total left in the set I couldn't bare the shame and just got demolished instead. Failure is a good motivator right?

    Josh lapped me during cool down (5am humor):
    - Me: You lapped me
    - Josh: You take cool down more seriously than me
    - Me: You are such a slacker when it comes to cool down


    * Geek called my Wednesday workout worthless and I will be making fun of him for the next six months because of it.

    Updated September 30th, 2011 at 02:17 PM by qbrain

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  12. Quick solo workout

    by , September 29th, 2011 at 09:54 AM (Random Nonsense)
    SCM @ Lifetime

    Warm up
    - 10x 75 free 25 back
    -- that little tiny breast stroke kick muscle is a little sore during breast kick, so I did all back instead of a mix
    Main Set
    - 500 free (6:36)
    - 4x 100 free on 2:00 (I can't remember )
    - 4x 100 back on 2:00 (1:32, 1:30, 1:28, 1:27)
    Cool down
    - 200 ez

    Lifetime is starting back up with their masters team from 5:30 to 6:30 which is why this workout was so short, and why I won't be getting in 5k workouts during the week They are not so much a team as an adult learn to swim class, so joining them isn't an option.
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  13. 50s with fins

    by , September 28th, 2011 at 10:28 AM (Random Nonsense)
    Warm Up
    - 300 swim
    - 300 kick
    - 300 swim
    Transition
    - 300 back
    Main Set
    - 13x50 fast easy w/ fins on 45
    -- 27,26x6
    -- focused on fast hands
    -- still don't have the hang of this type of set
    - 150 ez
    - 4x200 on 2:40
    -- 2:20, 2:22 (stuffed a turn), 2:21, 2:17
    -- execute race strategy (ez,build,strong,fast)
    Cool down
    - 200 ez

    Retrospective (aka sleep aide): Last night I was laying in bed thinking about swimming. My junior year I swam 1:50.0x in both prelims and finals, well split in prelims, 50/59 in finals. In finals my coach wanted me to let rip, and I did Always when I think about preparing for that meet, I think of a 10x50s on 200 goal pace set I did and I remember asking the USAS coach what my goal pace was. He was quite upset that my high school coach hadn't discussed that with me since, at the time, he was coaching all the fast swimmers (USAS) from my high school and we were competing with his HS swimmers (he coached both HS and USAS).

    Last night it dawned on me that he was my USAS coach my sophomore year and the goal time for the set was 1:50. I must not have gotten much faster from my sophomore to junior years.

    Why? I started swimming competitively with the HS team during their off season (Mar-May) my 8th grade year. I couldn't do the workouts initially but by the end I could do the workouts in the slow lane. I swam summer league over the summer and it was easy, but during my freshman year I joined USAS and was put in a senior group because of my age more than my skill. It was survival swimming. Over the scy season I went from a 1:08 100 free to :56 and was still struggling at USAS. Over the summer training outside, I did an open turn and grabbed a wasp. After that, I never did another open turn during freestyle, and my workout times improved drastically. I finally had the endurance and skill to confidently complete practice.

    Then I changed teams and confidently completely practices at the new USAS team for a year. Then I changed teams and confidently completed practices for another year. Getting faster probably required more than going through the motions.

    I also think this is why I understand so little about training. My USAS training time was short, coaches varied and I just did survival training, even after survival was a near guarantee. This is why Xx100s on almost no rest makes so much sense to me, it is a pure survival set. Other than the 10x50s 200 race pace set, I don't remember training pacing until being a Master. Sprint 25s existed only in my dreams and 100s on 7:00 were a thing to be feared and survived, not something to focus on.

    Thinking about training was not something I did until I was a Master and very little seems to have accidentally rubbed off from my misspent youth.

    Last few days: I had food poisoning Thursday, puked my guts up Thursday night (I was yelling at cars driving slow in front of me on the way home from work because I didn't think I would make it), missed swimming and work Friday. Did a light swim Sunday but didn't feel normal again until yesterday evening. I do not have the superior digestion that Fort believed. I rarely experience stomach illness, then twice in a week.
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  14. Making use of Fort's crutch

    by , September 22nd, 2011 at 09:56 AM (Random Nonsense)
    I really liked today's warm up. It worked in some drill and kick in small doses so it is easy to stay focused, it was long enough to get warmed up and it wasn't boring.

    Solo SCM
    Warm up
    - 4x
    -- 150 swim
    -- 50 back
    -- 50 kick w/ board
    Main Set
    - 12x50 (2 fast free, 1 moderate back) w/fins on 1:00
    -- 30x6,29x2 on frees
    - 4x125 on 2:10 (100IM + 25 swim IM order)
    -- only full fly on the first 25 swim, drill for the 100s
    -- pulled piriformis during breaststroke?
    - 6x125 on 2:00
    -- 100 swim + 25 kick w/board
    -- 2 free strong, 1 back moderate
    -- 1:18, 1:17, 1:14, 1:10
    Cool Down
    - 100 ez

    Short rest sets are really the only kind of set I understand. During the 50s with fins set, I kept wondering if I was doing the set right. Should I be hitting 27s at the end of the set, should I just be working on faster than normal turnover, or should the latter result in the former? I did pick up my turnover more on the last two than the first 6 and 30s seem like a good time to hit early in the set.

    The 4x125 IM set on 2:10 seems kinda slow (I hit the wall added about 10s to determine the interval). Not sure if I am in really bad IM shape, don't know SCM IM times well or was more tired from the 50s than I felt. IM sets are kinda grind sets to me, but they help my overall conditioning and my free benefits because I swim 100s and 200s build, so the free really gets worked. I also like breaks from free free free.

    This workout was a 5k workout that I stopped when LW started to get out. Sadly, the 6x125s were supposed to be 12x125s and they were just starting to get interesting when I saw LW get out. IIRC my best AFAP 100 time in that pool is a 1:10, so hitting 1:10 on a strong effort in what I thought was the middle of the set at the time, I am quite thrilled with. It would have been very interesting to see if I could keep up that level or if I was about to fall apart. My turnover felt faster during this set, and I credit that to the 50s with fins.

    I pulled some little tiny muscle right next to the ball joint where the femur and pelvis join. I thought I pinched a nerve, the pain was so isolated and didn't think it was a muscle pull until I was getting out of the car. It is a non-issue, it doesn't hurt except when I use it, and that has only "used it" twice in the two hours since I got out of the pool. No breaststroke, squats or deadlifts for a couple days. I used to pull a groin muscle doing breaststroke with absurd regularity when I was first getting back into masters swimming and the workouts were more IM nature.
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  15. Groggy workout

    by , September 21st, 2011 at 11:54 AM (Random Nonsense)
    I was very groggy for almost the entire workout. Maybe too much benadryl before bed (3 days in a row).

    Warm up
    - 400 swim
    - 200 kick w/fins
    - 300 swim
    Transition
    - 6x50 drill/swim on :50
    Main Set
    - 8x
    -- 25 back ez on :30
    -- 50 back build on 1:00
    -- 25 back fast on :30 (was never more than moderate)
    -- 150 free on 2:00 (:46x4,:44,:42,:40*,:38)
    Cool Down
    - 300 ez

    * Slammed the second turn, this woke me up some

    I didn't push the back at all, Josh did IM order and demolished me on every one (even his breast vs my back). The 150s were decent at the end, but given the effort on the back they really should have all be close to 1:40.

    At any time during the workout, I felt like I could have gotten out of the pool, dried off and fallen right back to sleep. Very odd, got plenty of sleep, not sick :shrug:.
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  16. Dems the breaks

    by , September 19th, 2011 at 09:31 AM (Random Nonsense)
    I have never been in a pool when a lane rope has broken, but there is a first for everything. Today, during a 300 free (aka, no one was pulling on the lane rope), the steel cable broke. The four of us in the two lanes sharing the rope took out the rope and floating debris and replaced it with another rope. About 10 minutes later, during another 300 free the second rope broke. The first rope might have been a previously broken and repaired rope, but the second one was definitely a new break.

    Team workout, swam with Josh until the second lane rope broke and he got out since he needed to leave early.

    Warm up
    - 300 swim
    - 300 kick w/ fins
    - 300 swim
    Transition
    - 3x100 back on 1:30
    Main Set
    - 300 swim (first rope broke)
    - 3x100 kick w/fins
    - 300 swim (second rope broke)
    - 3x100 on 1:20
    - 300 kick w/fins
    - 3x100 on 1:10 (6,8,8)
    Cool down
    - 300 ez

    Apparently I was out in 1:08 on the first 300. Seems a little fast to me but Josh was still there. With the rope breaks, practice was pretty easy.
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  17. It was part of a 5k

    by , September 18th, 2011 at 04:55 PM (Random Nonsense)
    Dinner last night was fun, but the food and service were well below expectations and I woke up this morning with stomach problems*, which impacted my workout plans some.

    Headed to Lifetime around 1pm (instead of 6am), and didn't expect to be able to finish the workout. I was right, I started to cramp at 3km stopped to do some ez drill and called it a day.

    SCM
    Warm up
    - 400, 300, 200, 100 swim
    Main Set
    - 10x50 on 55 w/finsh
    - 10x100 on 1:25 free (held 1:19s mostly)
    - 2x 150 free on 2:10, 150 back on 2:50
    -- cramped up on the 2nd 150, was supposed to be 5x
    Cool down
    - 8x25 free drill ez on 10s rest

    Time to electrolyte up.

    * this is a rare, once every couple years problem for me
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  18. This was a good idea... on paper

    by , September 17th, 2011 at 03:27 PM (Random Nonsense)
    I am referring to my season goal of 2 5k practices/week. The first of the season is done... and so am I.

    SCM @Lifetime
    Warm up
    - 2x
    -- 150 swim
    -- 100 IM drill
    -- 150 swim
    -- 100 kick w/board
    Main Set
    - 4x 25 drill IM order, 100 swim
    - 4x 100 kick, 200IM w/fins
    - 4x 50 kick, 100IM
    - 4x 200 free, 100 back, 50 kick
    Cool down
    - 4x 25 back, 50 swim

    It took about 90 minutes, no real intervals, just took 5-15 seconds between things, a minute before starting the 200 frees using the 100 back + 50 kick as active recovery. 200s were 2:35, 2:32, 2:32, 2:33 which I was happy about, but just barely finished without legs cramping.

    Tomorrow is supposed to be another 5ker, much less IM. No problems with the shoulders holding up but the body is failing.

    I could go to sleep now and probably wake up rested sometime tomorrow but I have a date tonight. She's hot, so it's worth it to down a few shots of espresso and enjoy the evening.
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  19. What a different a partner makes

    by , September 16th, 2011 at 01:34 PM (Random Nonsense)
    You can call me Slacky Slackerton today, at least on the sprint set.

    Warm Up
    - 400 free
    - 200 kick w/ fins
    - 4x100 on 1:20 (1:17-18! obviously not warmed up)
    Main Set
    - 1650 for time (F!)
    -- 20:07
    - 100 ez
    Sprint Set
    - 4x25 on 40
    - 4x25 on 35
    - 4x25 on 30
    - 4x25 on 25
    -- :13, some :14s, the rest :15s maybe :16 by the end
    Cool down
    - 150 ez

    For the 1650, I planned to hold around 1:15 and pick up the pace toward the end. It worked out to be slight faster than 1:15 the whole time and hold on at the end, but that is probably my fastest 1650 ever. The pool was set up for competition, which means I could see the pace clocks while breathing (they are at the ends of the lanes normal setup), and it was easy to set and maintain pace.

    Then the sprints... I finished the 1650 and started the sprint set well before everyone else, no Josh today, so it was very solo. The times were on the good side, but I didn't feel I pushed as hard toward the end as I would have if someone would have been next to me. Such is life.

    After training for the Roughwater, I have noticed it takes me forever to get warmed up. Maybe I just never noticed it before, but I really think during a normal practice I could put on some speed after 500-800 yard and now it is more like 1500. The initial pace during the 1650 was quite uncomfortable initially even though I held the same pace throughout. Maybe I am just getting old.
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  20. Quick updates

    by , September 14th, 2011 at 08:55 PM (Random Nonsense)
    I took a week off after the Waikiki Roughwater, no swimming, no lifting, nothing. Monday started a new "season" for me that will end with the DAM SCM meet in November, I think 65 days from now.

    I think Josh (he splits a lane with me) and I have both been thinking about stepping up the training effort a little more. We hinted around at that Monday when I misread the set and attempted 50s on :35 sans fins on a fins set.*

    Today we actually did talk about it. We discussed working toward 1:15 base near term and 1:10 by Dec. For the main set, there were 10 100s followed by 5 200s, and we agreed to do 1:20s on the 100s and work a little harder on the 200s. We both came in about 1:11 on the first one and Josh said "Ok, Let's just 1:15".**

    I said "ok" but thought "oh f***". We made it no problem, the 1:11 was actually my slowest. I was happy with Monday after a week off and thrilled with today after a few months without serious interval training. Looks like the "working toward" is 1:10s and 1:15s are now just a "making consistent".

    My 65 days season notes:
    - no alcohol during the week
    - 3x/week with the team (3-3.5k)
    - 2x/week 5k Patrick Cantrell workouts (2009 workout board)
    - more fin work both swimming and kicking
    - focus on pacing during every practice 200 (pretty much build by 50)
    - lift/drylands 2-3x/week
    - don't let lifting/drylands impact my swimming too much
    - sub 1:00 100M free
    - sub 2:14 200M free
    - goal times are unshaved, untapered, unrested

    * Main Set Monday:
    - 8x50 on :45
    - 8x50 on :40
    - 8x50 on :35 w/ fins (30s)
    - 4x100 on 1:15 w/fins (1:01s)

    ** Main Set Wednesday:
    - 10x100 on 1:15 (1:11, 1:09x8, 1:08)
    - 200 ez
    - 4x200 on 2:35 (2:21x4)

    Updated September 15th, 2011 at 11:20 AM by qbrain

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