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Strength Training and Dryland Workouts

  1. No breast IM work

    by , March 14th, 2018 at 12:03 PM (Of Swimming Bondage)
    I've had a migrating groin pull recently that seems to get better in one leg, then jump to the other leg. It's fine if I do the 'Race Club / Rebecca Soni' drill where I kick breaststroke with a Finis band just above my knees (to promote a narrow whip kick), but a tad more twingy than I'd like when swimming/kicking breaststroke without the band. I've been intentionally doing very little breaststroke for now and today was no different:

    Warmup sets (1,250 set)
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 75: on 1:05, descend free w/snorkel, 0:55-0:51-0:48-0:45
    • 6 x 50: on 0:55, dolphin-flutter by 25s on back, descend in 3s
    • 4 x 50: on 0:50, free, aim for 0:30s and was 0:30, 0:29+, 0:30, 0:28+
    • 1 x 50: easy breast kick w/snorkel and Finis band


    Main set (1,850 set / 3,100 total)

    Straight through on intervals
    • 12 x 25: on 0:35, 4x through fly, back, free aiming to hold 0:14+, 0:15+, 0:14, which I largely did
    • 1 x 50: on 2:00, easy breast kick w/snorkel and Finis band
    • 6 x 50: on 1:00, 2 times through fly, back, free, was 0:31, 0:30+ on fly; 0:32, 0:31+ on back; 0:30, 0:29 on free
    • 1 x 50: on 2:00, easy breast kick w/snorkel and Finis band
    • 4 x 75: on 1:15, descend to fast, fly-back-free, from 0:55 to 0:46
    • 1 x 50: on 2:00, easy breast kick w/snorkel and Finis band
    • 2 x 150: on 2:30, cruise #1, fast #2, fly-back-free by 50s, was 1:38 on the fast one
    • 1 x 50: on 2:00, easy breast kick w/snorkel and Finis band
    • 3 rounds of 100-50 on 2:30 per combined 150
      • 100 is stroke fast, was 1:09 (ugh) on fly, 1:06 on back (decent) and 1:21 on breast (not horrible)
      • 50 was easy free


    Cooled-down with another 150

    TOTAL: 3,250 SCY

    Comments:
    • I was really able to push myself hard this morning; my strokes felt pretty good (long and strong) and I was gassed at the end of this.
    • On Tuesday, my focus was on dryland - shoulder PT exercises and core work; I'll repeat that dryland focus on Thursday and try to get in a swim on Friday. I'm off for a short 3 night / 4-ish day camping trip with #3 daughter, but will be staying close enough to civilization that I should be able to swim on Friday.
  2. 9 months from today ...

    by , August 14th, 2017 at 05:22 PM (Of Swimming Bondage)
    ... I hope to be flying home from Indianapolis, basking in the glow of a successful Nationals at my favorite racing pool in the world.

    I am very glad that I have nine months, though, as I think the task of getting me back into prime racing shape is going to be almost like building a human from scratch! Since my last post two months ago (http://forums.usms.org/entry.php?407...et-in-7-months!), I've done some impressive work on the 1001 pools goal by adding 20 more pools to my list (https://www.1001pools.com/pool-list), pushing me over the 300 mark. However, I've been pretty lazy when it comes to actually training hard at any of those pools and, with my shoulder feeling perfectly good and summer vacations behind me, I've decided to start the long training road back.

    This morning in SCM:
    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:40, w/snorkle, freestyle descend, going 5-4-3-2 SDKs off each wall by 100 (e.g., 5 SDKs on the 1st 100, 4 on the second 100, etc.) and blazing through a 1:22, 1:21, 1:19, 1:18+
    • 16 x 25: on 0:35, w/monofin, underwater SDK on belly in sets of 4
      • #1 - 2 breaths easy
      • #2 - no breath moderate, focusing on core connection
      • #3 - 1 breath moderate
      • #4 - no breaths, fast

    • 6 x 50: on 1:00 (odds) / 1:30 (evens)
      • odds strong stroke going fly (0:38), back (0:40), breast (0:45)
      • evens scull/drill easy w/snorkel

    TOTAL: 1,500 SCM

    Comments:
    • That's all she wrote. Going to try a 30 minute walk-run effort on the treadmill after work.
  3. The Incrementalist

    by , May 1st, 2017 at 08:58 PM (Of Swimming Bondage)
    I have been taking my PT's advice on slow growth of my training volume very seriously. Last week, I completed a total of 6,600 SC Yards over the course of the entire week, bringing me to a massive 23K for the month of April



    I've been doing something seven days a week, usually broken between "Run" and "Swim" days:
    • Run Days - primarily a run/walk treadmill workout where I've been slowly increasing both the ratio in favor of running and upping the speed. I pair that with my "Home PT" routine to focus on my shoulder. I've been very consistently doing this 3 days a week. I am still not far or fast on the treadmill, but my last run on Saturday was 2.6 miles over 26 minutes, of which 15 were running and 11 walking.
    • "Swim" days - I have been roughly keeping a 2/3rd kick/drill to 1/3rd swim ratio and only increasing total volume by 10% per week. So, last week was 6,675 yard equivalents spread over 4 workouts. I'm also adding in my 20 minute home yoga routine in these days. When I swim, I am primarily focusing on form and working on a few weak areas:
      • I am doing 5 SDKs off every back or free wall, whether I'm kicking, drilling or swimming.
      • Most of my swimming is breaststroke.


    I am feeling pretty good physically; actually, very good. I haven't had to pop a painkiller in weeks now and my shoulder feels great. With 160 days of sobriety behind me, I've turned my diet attention to my next big vice - sweets. Over the last couple of weeks, I've significantly tapered down my intake of my empty calories - donuts and cookies being the primary culprits, especially when I travel. Starting today, I'm attempting to cut out junk food 6 days a week and will see if employing the 'free day' concept for sweets is something I can maintain.

    Looking ahead for my workouts, I'm going to morph into a 6 day a week workout plan, alternating run days and swim days, but taking one day completely off. I won't bump the total yardage up this coming week as I'll plan for 3 swimming workouts of 2,200 yard equivalents (which is more than a 20% bump from my prior longest workout of 1,800). I'm still going to keep the 2/3rd - 1/3rd ratio for the time being.

    As for my competition plans, I'm probably going to swim a one day LCM meet in June, entering just breaststroke events, and then swim one or two days of our AZ summer state champs later in July. My aim, though, is to just get back to a point by September where I can think about starting to train harder. My real competition focus is on spring Nationals in Indy. I've got a year and 9 days to get ready
  4. Woodlands Miss & Hit

    by , January 31st, 2017 at 08:09 PM (Of Swimming Bondage)
    In my little more than 22 years of business travel, I have not once had to go to Houston, except maybe to fly through it. This week changed that and did so in a heart-breaking way. My client has an office in The Woodlands, which means I was mere minutes away from one of Texas's best pools, the Conroe Independent School District natatorium ...



    ... but took my PT's advice and stayed away, opting instead for the Fairfield Inn's even more functional improvised PT table:



    I can only hope that my client relationship continues long enough to bring me back here when I am healthy enough to swim!
  5. Hotel PT improvisation

    by , January 27th, 2017 at 01:57 PM (Of Swimming Bondage)
    After ignoring my doctor's and PT's orders to not swim last weekend (https://www.1001pools.com/single-pos...oint-Vancouver), I focused on being a good patient while traveling this week, with an improvised PT table in my Residence Inn room (the red chair being there to give me enough length).



    I've continued to run about 2 miles on the treadmill, two to three times per week. I still don't like running, but I've figured out that a Pandora station built around the Sex Pistols song, "I'm a lazy sod" creates the right mix of high-energy, angry music that motivates me to go harder.

    Updated January 27th, 2017 at 03:11 PM by pwb

    Categories
    Strength Training and Dryland Workouts
  6. Sex Pistol Fartlek

    by , September 1st, 2016 at 07:44 PM (Of Swimming Bondage)
    On Monday, I got in a shortened version of my "Meal Deal 750s" workout (#4 here http://forums.usms.org/showthread.ph...tart-Aug-29th)) and a good 1.8 mile run over at the JCC. Tuesday was a planned day of rest as I traveled over to San Francisco in the morning, but Wednesday morning brought a great start to the day with:
    • A fine, fun 3,250 SCY workout with Burlingame Masters
    • An exceptionally fun run along the SF Bay running trail near Burlingame. I had managed to snag a decent (enough) rate to stay at the Marriott right on the Bay just south of the airport and, when I found the treadmills full in the fitness center after my morning swim, I walked out on the trail that runs along the Bay and tuned my Pandora station to the Sex Pistols. This made for a perfect soundtrack to do my ~20 minute walk-run workout, with each song excessively jumpy-thumpy-fast and about 2 to 2.5 minutes long. I generally don't like running IRL, but I might have found the right musical inspiration to get me off the treadmill.


    I flew down to Burbank after a long Wednesday in the Bay Area and was looking forward to doing my Broken Mile workout this morning at one of my favorite, yet most humble of pools - Camarillo's Pleasant Valley Aquatic Center. When I went to check the opening times late last night, though, I discovered the pool was closed for its annual two-week maintenance period. Fortunately, I'm in the land of pools and, while it was a much longer drive, managed to get down to the even lovelier Ventura Aquatic Center for a great workout:

    Warmup sets (1,275 set)


    • 1 x 300: IM, kick-drill-swim
    • 4 x 100: on 1:20, free swim w/snorkel, descend w/snorkel (1:10, 1:08, 1:06+, 1:01+)
    • 4 x 50: on 0:55, kick, descend, dolphin-flutter, on back
    • 12 x 25: on 0:30, odds easy, evens fast fly-back-free, twice through
    • 1 x 75: easy w/snorkel


    Broken Mile (1,650 set / 3,000 total)
    3 rounds of:

    • 3 x 50: on 0:45
    • 2 x 100: on 1:25
    • 1 x 150: on 2:05

    Followed by one extra round of 3 x 50 on 0:45

    50s


    • 11-05-15 - SCY - 0:30s
    • 11-12-15 - SCY - solid 0:29s, maybe one 0:28+ and one 0:30-
    • 11-25-15 - SCY- 0:30+/0:31 on round 1, 0:30s on round 2 w/snorkel, 0:29s on round 3
    • 12-01-15 - SCY - all 0:30s
    • 12-29-15 - SCY - 31+ to 31++++++++
    • 01-16-15 - SCY - all 0:29s
    • 03-29-16 - SCY - 0:30, 0:31, 0:30, 0:30+, 0:30+, 0:30+, 0:30+, 0:31, 0:31+
    • 04-20-16 - SCY - 0:28+, 0:29, 0:29, rest were 0:30 flats
    • 06-22-16 - SCY - 0:30 flats on the first 4 then 0:31/2 on last 2
    • 09-01-16 - SCY - round 1 0:32s, round 2 0:31s, round 3 0:30+/0:31-, round 4 (0:29, 0:29, 0:28++)


    100s


    • 11-05-15 - SCY - 1:00/1:01s
    • 11-12-15 - SCY - 0:59s/1:00-s
    • 11-25-15 - SCY - 1:02/1:00+ on round 1, 1:02s on round 2 w/snorkel, 1:01s on round 3
    • 12-01-15 - SCY - all 1:00+/1:01s
    • 12-29-15 - SCY - 1:04 to 1:04+
    • 01-16-16 - SCY - 1:00, 1:01, 1:02, 1:01+, 1:02, 1:02
    • 03-29-16 - SCY - 1:01, 1:02, 1:02+, 1:02, went last round easy
    • 04-20-16 - SCY - 1:00 flats all the way
    • 06-22-16 - SCY - 1:02s on the first 4 then 1:03/3+ on last 2
    • 09-01-16 - SCY - 1:04, 1:03+, 1:04, 1:02+, 1:02, 1:01+


    150s


    • 11-05-15 - SCY - 1:33, 1:32, 1:33
    • 11-12-15 - SCY - 1:30, 1:29, 1:28+
    • 11-25-15 - SCY - 1:32, 1:37 (w/snorkel), 1:33
    • 12-01-15 - SCY - 1:32+, 1:32+, 1:30 (pushed the last one harder)
    • 12-29-15 - SCY - 1:40, 1:37, 1:37
    • 01-16-16 - SCY - 1:33, 1:33, 1:32
    • 03-29-16 - SCY - 1:35+, 1:34, loafed last round
    • 04-20-16 - SCY - 1:30-, 1:30+, 1:28-
    • 06-22-16 - SCY - 1:35, 1:35, 1:37
    • 09-01-16 - SCY - 1:36, 1:34+, 1:32+



    Cool-down (75 set / 3,000 total)
    1 x 75: easy

    TOTAL: 3,000 SCY

    Comments:
    • I really started to feel much better, much more like my old swimming self as this workout went along.
    • I have a team dinner tonight and some evening calls that will hopefully not keep me up too late. If all goes as planned, I'll not only hit a special pool tomorrow morning for my 250th pool, I'll get an opportunity to swim a special workout (*or part of one*).

  7. BACKBASE

    by , August 27th, 2016 at 09:42 PM (Of Swimming Bondage)
    It was such a picture perfect fluffy-white cloud day here in Arizona that I figured it would be fun to do some backstroke work. In addition, I can't seem to swim fly or breast and didn't want to get all depressed with my freestyle times!

    Warmup sets (1,500 set)


    • 1 x 300: no breast IM, kick-drill by 25
    • 5 x 100: on 1:30, free pulll descend w/buoy, snorkel & paddles from 1:17 -> 1:12
    • 8 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 6 x 50: on 1:00, #1 and #6 easy free w/snorkel, #2 to #5 IM back, descend from ~0:42 -> 0:38+


    5 x 200 BACKBASE Test Set (1,250 set / 2,750 total)

    • 5 x 200: back on 3:30, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-27-16 - SCM - 2:47, 2:45, 2:47, 2:47, 2:46

    • 5 x 50: active recovery w/snorkel, on 0:40, 0:45, 0:50, 0:55


    TOTAL: 2,750 SCM

    Comments:


    • 'Twas a lovely day for a swim ... maybe not so much for the times.
    • Later on, after a fun matinee of Florence Foster Jenkins with the family, I hit the JCC for a brief run (1.3 miles), briefer drylands (10 pushups, some planking) and some nice steam rooming
  8. Week #3, Workout #4

    by , January 21st, 2016 at 11:35 AM (Of Swimming Bondage)
    When I drafted my workout plan a few weeks ago for this week (I'm trying to be more mindful and "plan-ful" about my training), I had planned on doing a "600" version of my Aussie/Hackett 200/400 set today. However, after freestyle-centric workouts on both Tuesday and Wednesday, I felt like I needed an IM variant this morning at Pleasant Valley Aquatic Center and workout #4 from week #3 of my IM training sets really seemed to fit the bill (http://forums.usms.org/showthread.ph...art-Jan-18th):

    Warmup Sets (1,500 set)


    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel (1:13, 1:10, 1:04)
    • 4 x 75: on 1:20, Indiana IM kick by 25s
    • 6 x 50: on 0:45, descend in 3s (each set about 34/35, 31, 30)
    • 12 x 25: on 0:30, odds easy, evens build to fast, mixing up stroke



    Main Set (2,550 set / 4,050 total)


    • 1 x 400: IM, on 5:30, straight swim strong (but not all out) trying very consciously to negative split each 100
      • Not sure I remembered the negative split part and was a pretty slow 4:52

    • 2 x 300: free pull w/buoy on 3:30, trying to swim even pace throughout each 300, while making the second one faster than the first, but I was 3:22 and then 3:25
    • 3 x 200: IM on 3:00, descend to pretty darn fast (2:32+, 2:26+, 2:20)
    • 4 x 100: IM kick on 1:45, do odds on your back and evens with a board (1:33, 1:29, 1:30, 1:28)
    • 5 x 50: on 1:20,
      • Supposed to be going AFAP IM order with the 5th one being choice
      • I went the first one easy and then fast IM order, going 0:29 on fly, 0:30 on back, 0:35 on breast, 0:27 on free
      • I got in an extra 25 easy after the back and the breast while staying on the same interval

    • 5 x 50: active recovery, on 0:40, 0:45, 0:50, 0:55


    TOTAL: 4,050 SCY

    Comments:


    • I did manage to find a flow yoga class last night down in Oxnard. It was a small group, only 4 participants plus the instructor, and in a very non-traditional "studio" - really just the ground floor of what used to be an open plan house. It felt kind of like dropping into a ragtag, startup Masters swimming group even though the studio has been around for at least a decade. It was a slow flow class, which ended up being perfect for me as I've been hitting the training pretty hard this week.
  9. Quick Pick Powerswim

    by , January 11th, 2016 at 09:50 PM (Of Swimming Bondage)
    I'll start scouting locations for the Brundage Natatorium on Thursday morning, but after I go into hiding when my Powerball ticket nets me the cool $1.3B. In the meantime, I had almost exactly 30 minutes to get in a swim this morning at MMR before I caught my flight to Burbank. I did this without extra rest between sets and it was something slightly more than 30, but less than 31 minutes:
    • 1 x 200: IM kick-drill
    • 3 x 50: on 0:45, free descend swim (0:35, 0:33, 0:31+)
    • 4 x 25: on 0:30, odds easy, evens fast fly (0:14), free (0:12)
    • 3 x 50: on 0:40, free descend swim (0:32+, 0:31, 0:30)
    • 4 x 100: on 1:20, free, idea was to hold 1:01s, but I wasn't warmed up enough yet and was 1:03, 1:03+, 1:02, 1:03
    • 1 x 50: on 1:20, easy
    • 3 x 100: on 1:20, free, idea was to hold 1:01s, and was 1:01, 1:01, 1:00+
    • 1 x 50: on 1:20, easy
    • 2 x 100: on 1:20, free, idea was to hold 1:01s and was 1:00+, 0:59+
    • 1 x 50: on 1:20, easy
    • 1 x 100: on 1:20, free, I just decided to go for it and was 0:57
    • 5 x 50: active recovery, 2 each on 0:40, 0:45


    TOTAL: 2,000 SCY

    Comments:
    • Before the workout at home during my Monday morning sales call while the other guys were blabbing about this and that deal, I did my dryland routine, 2 rounds of:
      • 10 pushups
      • 30 seconds downward dog
      • 30 seconds plank
      • 10 squats
      • 25 crunches

    • On Sunday afternoon, I returned to hot yoga for the first time since July. Never before have I performed so well after so long a gap. The class felt awesome and the heat never really bothered me.
    • After a delayed flight this morning to Burbank, I was stoked when I got back to that airport and found that the earlier flight up to San Jose was delayed allowing me to get on that. That should guarantee me a good night of sleep and attendance at the Stanford Masters workout tomorrow morning.
  10. Back in training

    by , January 5th, 2016 at 06:41 PM (Of Swimming Bondage)
    I managed to cajole most of my extended family to do a Polar Bear Plunge into the not-so-cold Atlantic on New Year's Day before we dispersed to our various homes. This was a blast for me and I hope for the rest of the crew, highlighted by seeing a dolphin swimming maybe 20 yards away from where a number of us dove in. That was my 'workout' for the day before the long trek back west.

    I managed to get into Cactus on both Saturday and Sunday for some really challenging workouts - not because they were particularly tough, but because I was particularly out of shape. On Saturday, I kind of made up a 2,750 workout and then on Sunday, I did a shorter, 3K variant of Fifties Feast from http://forums.usms.org/showthread.ph...-4th)&p=310713. Both workouts were big struggles after pretty close to two weeks of nothingness. By Monday, though, I felt like I needed to rip the bandage off and get back to the BASE-ics.

    Monday - 3 x 300 Test Set

    Warmup Sets (1,750 set):
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:20, free swim, descend w/snorkel
    • 4 x 100: on 1:45, IM kick w/board, descend
    • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order
    • 8 x 25: on 0:30, odds cruise, evens fast IM order
    • 1 x 50: easy w/snorkel


    3 x 300 Test Set (1,250 set / 3,000 total)
    • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
      • I haven't done this workout much in SCY, but the last result was from not too long after Spring Nationals in 2014
        • 12-13-2013 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
        • 02-27-14 - 3:16, 3:12, 3:10+
        • 05-21-14 - 3:14+, 3:10, 3:06
        • 01-04-16 - 3:16, 3:15, 3:14

      • This should mean my FREEBASE is right at 1:10

    • 7 x 50: active recovery w/snorkel, 2 each on 0:40, 0:45, 0:50

    TOTAL: 3,000 SCY

    Tuesday - IMBASE test set
    Even while training primarily for the 1500/1650, I am going to try to do an IM-focused workout at least every 3rd workout. I decided to see how far I'd fallen over the last few weeks by repeating my IMBASE test set.

    Warmup sets (1,550 set)


    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:11, 1:11, 1:07
    • 4 x 75: on 1:15, Indiana IM kick by 25s on my back
    • 6 x 50: 3 on 0:40, 3 on 0:45, descend freestyle swim in sets of 3 (was 32/33 then 0:30 then 0:29)
    • 12 x 25: on 0:30, twice thru odds easy, evens fast fly-back-breast
    • 1 x 50: easy


    5 x 200 IMBASE Test Set (1,200 set / 2,750 total)

    • 5 x 200: IM on 3:10, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-25-15 - SCM - 2:49, 2:47, 2:46+, 2:46+, 2:45
      • 09-20-15 - SCM - 2:40, 2:38, 2:37+, 2:39, 2:40
      • 11-13-15 - SCY - 2:20, 2:20, 2:18, 2:18, 2:18
      • 01-05-16 - SCY - 2:25, 2:25+, 2:24, 2:24, 2:26+, putting my IMBASE at 1:20

    • 4 x 50: active recovery w/snorkel, on 0:40, 0:45, 0:50

    TOTAL: 2,750 SCY

    Commentary:


    • In addition to swimming, I am trying to build back into a committed dryland / strength program. Right now, I'm just doing body-weight exercises and planning to increase reps and/or rounds as well as add exercises as I am able. I did the following twice through on each of Saturday and Monday; I was very sore on Sunday, but less sore today:
      • 10 pushups
      • 30 seconds downward dog
      • 30 seconds plank
      • 10 squats
      • 25 crunches

    • I am going to try to get two two yoga classes a week and do my 20 minute home yoga routine every day when I don't go to a yoga class.
    • My formerly dislocated pinky is still swollen, but I don't notice it except on the fly & breast turns (and back to breast when I'm gasping for air and can't do the rollover turn).
    • Business travel kicks in tomorrow and that means I need to go pool shopping!
  11. Pretty good 3 x 3 test set

    by , September 14th, 2015 at 04:13 PM (Of Swimming Bondage)
    I am going to try to be religious about repeating a variety of test sets on regular intervals, even if I might not be quite ready to test myself. This morning's attempt at my 3 x 300 test set could've gone horribly awry as I'm usually a wreck the day after amping myself up for a race, particularly after an open water race. I was definitely feeling my triceps (the part that always aches for me after OW given sighting), but put together a solid effort:

    Warmup sets (1,750 set)

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend swim w/snorkel (1:20, 1:18, 1:16, 1:11)
    • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:35, 0:37, 0:42, 0:34)
    • 4 x 50: on whatever, dive and go IM order through the turn, then easy
    • 1 x 50: scull w/snorkel


    3 x 300 Test Set (1,250 set / 3,000 total)

    3 x 300: free on 4:30, fast pace aiming to even split as much as possible
    Aim to determine your 100 aerobic workout pace:


    • 08-07-09: 3:36, 3:34+, 3:33
    • 09-01-09: 3:27, 3:25+, 3:26
    • 11-16-09: 3:47, 3:49, 3:51
    • 12-08-09: 3:31, 3:32, 3:30
    • 01-10-10: 3:32, 3:30, 3:31
    • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
    • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
    • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
    • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
    • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)
    • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
    • 07-04-11: 3:30, 3:36, 3:42 (ancient paper jammers)
    • 09-07-11: 3:41, 3:37, 3:37
    • 10-07-11: 3:42, 3:39, 3:36
    • 11-10-11: 3:30, 3:26+, 3:27 (Yingfa jammers)
    • 11-29-11: 3:30, 3:34, 3:37 (Yingfa jammers)
    • 01-02-12: 3:46, 3:44, 3:41+ (Yingfa jammers)
    • 01-31-12: 3:39, 3:36, 3:35 (Yingfa jammers)
    • 02-27-12: 3:34, 3:30+, 3:27+ (Nike lycra brief)
    • 03-26-12: 3:28, 3:25, 3:24 (ancient paper jammers) best non-tech suit performance
    • 05-19-12: 3:32, 3:34, 3:35 (ancient paper jammers)
    • 06-19-12: 3:30, 3:28, 3:25+ (Nike lycra brief)
    • 07-12-12: 3:44, 3:42, 3:30 (Yingfa jammers)
    • 08-19-12: 3:32, 3:31, 3:33 (Nike lycra brief)
    • 09-14-12: 3:31+, 3:31, 3:29 (Nike lycra brief)
    • 03-25-13: 4:05, 4:00+, 3:57 (Nike lycra brief)
    • 04-12-13: 3:48, 3:45, 3:42 (ancient paper jammers)
    • 05-10-13: 3:42+, 3:39, 3:40 (ancient paper jammers)
    • 08-11-13: 3:50, 3:45, 3:40 (ancient paper jammers)
    • 08-31-13: 3:39, 3:37, 3:34+ (ancient paper jammers)
    • 10-05-13: 3:38+, 3:33+, 3:32(ancient paper jammers)
    • 11-09-13: 3:28, 3:31, 3:29 (ancient paper jammers)
    • 03-29-14: 3:39, 3:35, 3:33 (Yingfa jammers plus silicon cap)
    • 05-06-14: 3:37, 3:39, 3:38
    • 06-03-14: 3:30, 3:28+, 3:28 (Speedo endurance jammers)
    • 07-10-14: 3:27, 3:25, 3:26+ (Finis Hydrospeed jammer)
    • 08-19-14: 3:37, 3:34, 3:33 (Finis Hydrospeed jammer)
    • 05-03-15: 3:40, 3:34, 3:30 (Finis Hydrospeed hammer)
    • 07-06-15: 3:32, 3:36, ... skipped (Finis hydrospeed jammer)
    • 08-16-15: 3:38, 3:35, 3:32 (endurance jammers)
    • 09-14-15: 3:32+, 3:32+, 3:29 (endurance jammers)


    7 x 50: active recovery w/buoy, 1 on 0:40 (w/paddles), 2 on 0:45 (w/paddles), 2 on 0:50 (just buoy), 1 whatever

    TOTAL: 3,000 SCM

    Comments:
    • The results are up for the mile and I did win the Masters Mile - http://www.ljrws.com/wp-content/uplo...asters_Men.pdf. I feel better about my time as I would've placed 6th in the Amateur boys-to-men (18 & under) mile - http://www.ljrws.com/wp-content/uplo...9/Amateurs.pdf - and, while I don't know the kid who won that personally, I do know him from USAS meets and he's way faster than me in a pool mile (like 90+ seconds)!
    • It does make me desire to race the Gatorman, though, so I don't have to be relegated to the 'old guy' wave and have the opportunity to race against the entire field.
    • Feeling very good about my fitness right now and my decision to focus on the 1500 this fall. The other highlighted effort was from 2012 about 5 days after the Rough Water swim ... and I was in great shape in 2012.
    • I've got at least 3 very challenging weeks of business travel and work commitments: my ability to train over this time period will determine whether or not this fall season turns into a season where I can train to race or falls sideways back into a struggle to stay in shape.
    • I'll get in 2 rounds of my lame-oh dryland routine later today on a break between calls and then, hopefully, some light yoga after my flight to Oakland and before I bed down late tonight in Berkeley.

    Updated September 14th, 2015 at 04:19 PM by pwb

    Tags: test 3 x 300
    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. It doesn't look like it, but ...

    by , September 1st, 2015 at 06:31 PM (Of Swimming Bondage)
    ... I have not been this motivated to get in shape to race a 1500 since I was 16. I'm nowhere near ready to actually race, but as I think about my training I'm having tantalizing thoughts about maybe doing some doubles on occasion, doing some old school touch & go sets, having some fun with things like 30 x 100 best average on 1:30, etc.

    Of course, it is easy to have these Walter Mitty fantasies when all you do is a 1,500 workout on Monday, e.g.,
    • 1 x 200: IM kick-drill
    • 4 x 25: on 0:35, 5-6-7-8 AFAP strokes off the wall
    • 10 x 100: 2 each free swim on 1:35, 1:30, 1:25, 1:20, 1:15
    • 4 x 50: active recovery pull on 0:40, 0:45, 0:50

    ... and then double that distance today with an IM centric workout (the first portion of my workout #2 from this week's IM thread):

    Warmup sets (800 set)
    1 x 400: 100 free swim, 200 IM k/d, 100 free drill
    8 x 50: on 1:00, odds kick/drill, evens build, 2 each stroke

    Main set (2,000 set / 2,800 total)
    3 x 75: on 1:20, cruise this
    • #1 - fly
    • #2 - 50 fly - 25 back
    • #3 - 25 fly - 50 back

    1 x 25: easy on 1:00 to get back to the blocks
    1 x 100: IM fast on 1:30, was 1:13

    3 x 75: on 1:20, cruise this
    • #1 - back
    • #2 - 50 back - 25 breast
    • #3 - 25 back - 50 breast

    1 x 25: easy on 1:00 to get back to the blocks
    1 x 200: IM fast on 3:00, was 2:38

    3 x 75: on 1:20, cruise this
    • #1 - breast
    • #2 - 50 breast - 25 free
    • #3 - 25 breast - 50 free

    1 x 25: easy on 1:00 to get back to the blocks
    1 x 300: IM fast on 4:30, was 4:01

    3 x 75: on 1:20, cruise this, all free
    1 x 25: easy on 1:00 to get back to the blocks
    1 x 400: IM fast, was 5:29.9999999999999999999999999999

    Cool-down 4 x 50 active recovery pull on 0:40, 0:45, 0:50

    Comments:
    • Tomorrow, I'll repeat my Broken Mile set!
    • I said a couple days ago (http://forums.usms.org/entry.php?368...ul-Broken-Mile) that I was going to race a lot of miles this fall. I'm thinking of adding another 1,500 if I can get to the Friday of the Pacific Masters Champs (http://www.pacificmasters.org/comp/p...t/15pacScm.pdf). I had originally thought that I'd go in and just do the 400 IM, but now I'm thinking I may as well take a PTO day and do both events. That's still a bit of a wildcard meet and I probably won't enter until just about the deadline, but I'm going to try to swing it.
    • Oh yeah, I also got in my new massive dryland routine, bumping it up to 8 reps . 2 sets of:
      • 8 pushups
      • 0:30 downward dog
      • 0:30 plank
      • 8 squats
      • 20 crunches
  13. Yoga DQ

    by , May 6th, 2015 at 01:18 AM (Of Swimming Bondage)
    If there was such a thing as a "yoga official" monitoring form and focus and ensuring that each participant kept their mind and body squarely on their own mats, I would've earned myself a "yoga DQ" at my Monday after-work class for failure to maintain mental focus and unnecessary internal competition with the guy next to me. I was very much competing to keep up with him ... a clear yoga no-no ... but had one of the best, most energetic and cathartic yoga practices of my life!

    Before class, I put my mat down in the yoga room and then, on the way to the restroom while passing through the lobby, ran into a guy who used to swim masters. We hadn't seen each other for a few years (3 to 5) and were catching up on various aspects of our lives, primarily our kids as my older two know his older two. Through the conversation, though, I learned he had had a melanoma scare and had sworn off swimming, trading the pool for a seven day a week yoga routine. While I couldn't imagine a life being forced not to swim, he seemed all blissful and at peace with this, so I guess it works for him.

    When we returned to the room, I realized that my mat was right next to his. While I didn't intend to compete with him and I certainly think he didn't realize I was doing this, I found myself pushing through some poses I would have normally modified and continuing to move through the hotter parts of the class (I was at the hot yoga studio I occasionally go to) because he wasn't stopping. I know the yoga instructors say that's bad, but it was exactly the kind of push I needed to make myself go farther and harder than I had been doing. Thanks, dude!

    Earlier on Monday, I had gotten in my pool for my new, "go-to" 1500 workout, this time with the fast efforts freestyle in SCM:
    800 SCM warmup sets:

    • 1 x 300 IM, kick-drill-swim by 25
    • 3 x 100: on 1:30, free swim, descend w/snorkel
    • 3 x 50: on whatever, 25 free from blocks into a quick turn and kickout, then easy
    • 1 x 50: float


    Race Pace 50s SCM

    • 10 x 50: on 1:00, free, trying to hold 0:30s, going an easy one on the next one if I ever saw a 31
    • Made 6, missed the 7th, went easy on the 8th and then made the last two
    • This all felt kind of sloppy, but yet still better than a week ago


    Cool-down - 4 x 50: active recovery

    Today, Tuesday, I had a relatively early flight over to Oakland and so did an easy 1,000SCM in my pool (300 IM k-d-s, 7 x 100 on 1:30, stripping off equipment starting with snorkel, paddles and buoy) around 5am in case I didn't get another chance to swim today. Fortunately, I was able to get to Burlingame Aquatic Center later in the day and do the 1,500 workout with a breaststroke focus in SCY:

    800 SCY warmup sets:

    • 1 x 300 IM, kick-drill-swim by 25
    • 3 x 100: on 1:20, free swim, descend w/snorkel (1:08, 1:04, 0:59)
    • 3 x 50: on 1:00, 25 breast fast from push into a quick turn and kickout, then easy
    • 1 x 50: float w/snorkel


    Race Pace 50s SCY

    • 10 x 50: on 1:05, breast, trying to hold 0:35s, going an easy one on the next one if I ever saw a 36
    • Made 5, missed the 6th, went easy on the 7th, then made the 8th and 10th, went easy on9th
    • These certainly felt better than last week


    Cool-down - 4 x 50: active recovery

    If life works out tomorrow, I will have a long day, but should be able to make it a good day of training before and after client meetings.
  14. Racing while changing

    by , May 2nd, 2015 at 08:08 PM (Of Swimming Bondage)
    It might seem odd that I've just entered three meets, given what I said about really working on changing up my training, but, as Mark noted in the comments, racing more in-season and focusing on the process not the outcome has benefits. Here are the next three meets I've signed up for:
    • May 17th - Phoenix Swim Club - Long Course
      • 200 IM
      • 100 breast
      • 100 free
      • 200 free

    • May 24th - Southwest Valley YMCA - Long Course
      • I'll only be able to be at this meet for about 90 minutes, so I entered events that are front-loaded in the order
      • 100 back
      • 50 free
      • 200 back
      • 50 back

    • June 21st - Sedona Masters - SCY
      • Not sure I'll swim all of these with the most likely event being skipped as the 1000!
      • 1000 free
      • 50 fly
      • 200 IM
      • 100 IM
      • 50 free


    My training the last two days has been with two goals in mind - stay wet but not worry about the pool and start working on dryland strength very gently. I've stayed wet, but have probably been a bit too gentle on the strength work. I will actually do some more bodyweight work tomorrow.

    Friday
    I got in an easy 1,000 SCM at home before catching a flight over to Burbank for a day of meetings. Something changed up with the flight schedules back home so there wasn't a 6:30/7pm flight option meaning that my 9:20 departure gave me time to go to Verdugo to grab the following 1,500 workout in SCY:

    • 800 warmup sets:
      • 1 x 300 IM, kick-drill-swim by 25
      • 3 x 100: on 1:20, free swim, descend, breathe every 2
      • 3 x 50: on 1:00, 25 fast back into a quick turn and kickout, then easy
      • 1 x 50: float

    • Race Pace 50s
      • 10 x 50: on 1:00, back, trying to hold 0:30s, going an easy one on the next one if I ever saw a 31
      • Managed to go 0:30, 0:31, 1 easy, 0:30, 0:31, 1 easy, 0:30, 0:30+, 0:31, 1 easy

    • Cool-down - 4 x 50: active recovery


    Saturday
    My oldest daughter came home from university on Thursday night and she joined me for an hour flow class at the JCC. I was uber-stiff, particularly the hips/flexors, but it was a great stretch out for me. The best part of this workout was walking and talking with her to and from the J. She had a great first year in Vancouver, loves her life there and is just in a great place.

    I came back after that and did my new quick race pace workout in SCM, e.g.,
    800 warmup sets:

    • 1 x 300 IM, kick-drill-swim by 25
    • 3 x 100: on 1:30, free swim, descend with snorkel
    • 3 x 50: on about 1:15, 25 fast fly from the blocks into a quick turn and kickout, then easy
    • 1 x 50: float


    Race Pace 50s
    • 10 x 50: on 1:05, fly, trying to hold 0:33s, going an easy one on the next one if I ever saw a 34 or more
    • Was 0:34, easy, 0:34, easy, 0:33, 0:34, easy, 0:34, easy, 0:34

    Cool-down - 4 x 50: active recovery
  15. Hug the wall

    by , February 9th, 2015 at 11:20 PM (Of Swimming Bondage)
    My daughters' club team got a showing of the documentary, Touch The Wall (http://www.touchthewall.com/), shown in Scottsdale on Saturday. After a pretty decent AM cycling class at the JCC, I took #3 to it and thoroughly enjoyed it. Of course, being the aging guy that I am, I related far more to the Kara Lynn Joyce storyline - even though she and I have about as much in common as, say, SpongeBob and Aquaman/woman. If you're reading this blog, then you are clearly a swimgeek and so I recommend checking it out if it is coming to a theater near you - http://www.touchthewall.com/see-the-film/.

    My swims at the end of the week, though, were more akin to "hugging" the wall than "touching" the wall (in the victorious sense of the movie). Even though I was home all week and ended up having a relatively good week, holistically, of training (between yoga and cycling), my pool time was more limited than I wanted and, when I went there, was pretty piss-poor in terms of performance. I made two attempts of my Hackett 400 IMs (http://forums.usms.org/blog.php?5013...ag=aussie+400s) and Saturday afternoon and Sunday morning, but was so pitiful on the first round of each that I ended up bagging the rest of it. I did manage a solid set of 5 x 300s pull descend on 3:30 after that failure on Saturday, descending down from 3:23 to 3:09, but couldn't put together anything of note after my failure on Sunday.

    I flew over to LAX very early this morning, had a stressful and interesting day of work, and will just satisfy myself with some hotel room yoga tonight. I will try to get back on the program tomorrow and take my own medicine from here - http://forums.usms.org/showthread.ph...-focus-wk-2-5).
  16. Spin, fly & f(l)ail

    by , February 4th, 2015 at 10:15 PM (Of Swimming Bondage)
    Had my first great spin/cycle class at the JCC on Tuesday where I felt like I was able to push hard and generally stay in alignment with the direction of the class. I also figured out my seat/handlebar/saddle alignment and did much better on the 'out of the saddle' work. I was a shaky, jellow-y mess of legs walking back home, but it was a great workout.

    I made it down to Mesa today to grab a noon-time swim with the team there. Paul Smith was coaching and it was 'flyover Wednesday' where the main set was a series of 3 rounds of 25 fast - 25 easy, 50 fast - 50 easy, 75 fast - 75 easy, 100 fast - 100 easy. All the fast was fly and the first round was swim, second round was supposed to be swim w/fins and third round was kick. I performed well on the first round and was happy to see 0:30, 0:46, 1:03 on the 50, 75 and 100. My calves cramped up majorly, though, as I tried to swim the second round with fins and so I dropped them for the 75 and 100, but my times were much poorer at 0:48 and 1:04+++++++++++++++++++++++++++++.

    Managed to grab a good lunch and talk swimming with Paul, Laura and Erin Shields afterwards. Erin's the meet director who runs everything Mesa does and makes pure magic happen for the Grand Prix/Pro Swim Series. This threesome does so much for the sport (and Paul does a lot for water polo, as well), so it was a treat to "talk swim shop" with them. It also got me excited about the upcoming April event - http://www.usaswimming.org/DesktopDe...spx?TabId=2396. I really hope my work and life travel schedule permits me to be there as much as I have the last two years.
  17. Going digital

    by , February 1st, 2015 at 08:28 PM (Of Swimming Bondage)
    I was super-creaky in a 75 minute yoga class, grimacing to the point where the instructor came by and whispered something to the effect of, "Yoga's not supposed to be that hard and it should make you feel good." While she was wrong on the first part of that statement as it was very hard for me, I still felt awesome as I exited and then went down to the pool for a short sprint set.

    I had intended to do a variation on my standard 1,500 warmup followed by 10 x 50 USRPT, but the old, analog pace clock was blocked out by construction guys doing something with a lift. After a 300 IM k-d-s, I slipped into a nice set of 4 x 300 free where I started with buoy, paddles and snorkel and stripped off one piece of equipment after each 300. In addition, I descended the 100s on each 300 by adding one stroke per lap and increasing the intensity per 100 (e.g., 10-11-12 SPL on the first 300, 11-12-13 SPL on the remaining 300s). By the time I had finished that, I realized with great joy that the construction work was to install a nice, big digital pace clock high enough up on the wall that I think it'll be visible at both ends of the pool, from any lane and in almost any type of sun. The only sub-par component to the JCC pool had been the analog clock, so now everything is perfect. I wasn't motivated (or feeling fast) for USRPT 50s and so went a set of 6 x 50 hard kick, 12 x 25 alternating easy and fast and then a 50 cool down.

    I walked home feeling right near infinitely better than I did walking over.
  18. Torn up legs

    by , January 20th, 2015 at 12:19 PM (Of Swimming Bondage)
    On Sunday, I did a cycle/spin class at the JCC and then followed that up with a short, speed workout. I really enjoyed the cycle class and felt like I got a great burn on the legs and aerobic workout. The only part that I really struggle with was when we were asked to get out of the saddle and stand. Whereas I could seem to handle any speed + tension combo while sitting down, I couldn't manage any reasonable tempo at any tension when standing. Plus, the instructor kept correcting my form, saying I was leaning too far forward. However, when I leaned back in the form she wanted me to have, I felt like I could go about 10 strokes before I needed to sit down. I think I've got some serious leg muscle deficits somewhere that I need to work on.

    The pool workout - 1,250 warmup, 10 x 50 USRPT, 200 cool-down - right after the cycle class felt pretty solid. I did the 50s on 0:50 freestyle and wanted to see no more than 0:29 on a flipped finish. I was very solid 0:28s on all of them, except #7 when I got a calf cramp and had to stretch that out ... a sign of things to come on Monday.

    I flew over to San Diego yesterday morning for some client meetings in the afternoon. I didn't have time to swim before I left AZ, but fortunately, the La Jolla JCC pool ...



    ... was open, empty and only 10 minutes away from my first meeting. I jumped in for a little more than an hour to attempt my 400 IM test set (e.g., http://forums.usms.org/blog.php?5013...ag=400+im+test), but had to modify it thanks to major leg issues.

    Warmup sets (1,775 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim (1:09 -> 1:02+)
    • 4 x 100: on 1:40, IM kick descend, odds w/board, evens on back (1:29 -> 1:22)
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:31, 0:33, 0:37, 0:29

    • 8 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall then cruise twice thru
    • 1 x 75: easy to get to the side of the pool with the digital clock


    Attempted 400 IM Test Set (2,025 set / 3,800 total)


    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • I was 0:31 on the fly and back, but then my left groin twinged like hell as I started breaststroke, so I just cruised those two as breast pull w/dolphin kick, then went a 0:28 on the free

    • 4 x 100: on 1:40, supposed to be 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • I did backstroke, instead, and was 1:10, 1:08, 1:07, 1:03+

    • 2 x 200: on 2:50, supposed to be IM with #2 as close as possible to half my target 400 IM race pace, but I did free and went 2:18, 2:03
    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: supposed to be IM on 5:20, but I went 100 fly - 200 back - 100 free
      • Was 4:34, which is probably comparable with the 4:42+ straight IM I did back in December
        o each

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • 1 x 25: float to the other side of the pool


    TOTAL: 3,800 SCY

    Commentary:
    • Even beyond the leg issues, I was feeling pretty tired in the water. That marked my 6th day in the water with some pretty intense workouts. Though I might regret this choice as I might not be able to find a pool tomorrow that fits with my biz travel, I am taking today, Tuesday, off except for some light yoga and stretching.

  19. Bike, blur, ahhh, back

    by , January 15th, 2015 at 12:13 AM (Of Swimming Bondage)
    I had some pretty grand plans for the first half of this week, both in terms of training and getting in some socializing. Work got in the way in a good way: I have been very much in a flow with a number of projects since the start of the year and each of them (and then some more) just had me hopping practically every minute of the day. And, while I'm a bit bummed I missed some training I had planned, I was actually having so much fun being in the right flow-moment of these projects that I am mostly cool with missed workouts.

    Plus, since I'm now in Austin tonight and going to try to train with Nitro Masters the next two mornings, maybe the missed workouts count as my 'taper to train fast!'

    Here's how things have progressed:

    Monday Plan - zip into the pool over lunch and grab a quick, 30 minute swim comprised of a 1,000 warmup, 10 x 50 USRPT and then a cool-down. Follow that up with an evening spin class.

    Monday Reality - no mid-day swim and only survived 45 of the targeted 60 minutes of the spin class. I loved the spin class, but my legs were toast.

    Tuesday Plan - Do the Broken Mile IM workout (http://forums.usms.org/showthread.ph...-400-IM-focus))

    Tuesday Reality - nada, zip, zilch. I was in super work-flow-zone.

    Wednesday Plan - The original plan was to swim something short in the morning, fly to Austin for my conference mid-morning and then see some friends and work colleagues in Austin in the afternoon and for dinner. However, a critical client call popped up which meant I couldn't fly over until the evening. So, the revised plan was to grab a morning yoga class and then make another attempt at the Broken Mile IM workout.

    Wednesday Reality - Made the morning yoga class, but ran out of time in the afternoon to do anything more than what I had originally planned for Monday in the pool, e.g.,
    • 1 x 300: IM, k-d-s
    • 3 x 100: on 1:20, descend (1:05, 1:02, 0:58)
    • 5 x 50: on 0:55, #1 easy, #2 to #5 build IM order
    • 4 x 25: on 0:30, odds easy, evens fast back
    • 1 x 50: easy on 1:30
    • 10 x 50: on 0:50, USRPT aiming for seeing 0:30/0:31 on a flipped finish backstroke, made 5 (started #1 at 0:29), but was 0:32 on #6, cruised #7, made #8 and #9, but my legs fell off on #10
    • 5 x 50: kick, 2 cruise breast on 1:00, 3 fast flutter on 0:45
    • 3 x 50: active recovery free

    TOTAL: 1,900 SCY
  20. Failed well on somewhat USRPT

    by , January 3rd, 2015 at 06:12 PM (Of Swimming Bondage)
    I had a glorious, if chilly, walk to and fro he tJCC this morning for an hour long flow yoga class and a very short swim (by design). My goal was to do a 1K warmup and then see how many 50s (up to 10) I could do at target race pace with about 20 seconds rest. I'm not a USRPT afficianado, but vaguely recall that that 20 second RI was what he prescribed. Here's how it went in SCY:

    Warmup (1,000 SCY)
    • 1 x 300: reverse IM, k-d-s by 25
    • 4 x 75: on 1:15, Indiana IM kick w/board
    • 6 x 50: on 0:45, free swim, descend in 3s, got down to 28s pretty easily
    • 4 x 25: on 0:30, odds easy, evens fast backstroke


    Kind of USRPT 50s (500 set / 1,500 total):
    • 10 x 50: backstroke on 0:50, trying to see 0:30/0:31 on flipped finish, cruising the next one if I missed it
      • Made the 1st 4
      • #5 was a solid 0:32
      • #6 loafed free, but stayed on interval
      • #7 was another solid 0:32
      • #8 to #10, I did as active recovery on 0:40, 0:45


    TOTAL: 1,500 SCY

    Commentary:
    • I was actually pretty happy with the pace set as I was wearing a drag suit and had been struggling to see 0:31s on a touch finish in recent weeks. I did, however, get real tired, real quick.
    • As a bonus swim (I viewed my yoga as the main workout of the day), this was great.
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