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  1. MEMO kick prep and a broken mile

    by , December 26th, 2017 at 06:27 PM (Of Swimming Bondage)
    I've entered the MEMO 400 kick for time each of the last 4 years - https://www.clubassistant.com/club/c...1983&cid=75746 - and was excited to see an extension this year to January 22nd. That gives me time to practice and see if I can get my legs in better 'kick-racing' shape. I've decided to incorporate a 400 kick fast into my warmup routine, along with whatever other kicking I'll do in the workout.

    As my parents were up early to catch a flight back east this morning, after seeing them off, I headed over to the JCC for an aerobic 2.5 mile run on the treadmill, my 'weight-bearing' shoulder PT exercises and then dove in for this:

    Warmup sets (1,500)
    • 1 x 400: IM, kick-drill
    • 3 x 100: on 1:20, free swim w/snorkel descend
    • 4 x 50: on 0:55, dolphin-flutter kick streamlined on my back by 25s
    • 4 x 25: on 0:35, reverse IM order swim, strong, but not all out
    • 1 x 50: easy breast kick w/snorkel and band around my knees
    • 1 x 400: dolphin/flutter w/board for time, was 5:51+ (which is better than the 5:52.76 I did last year, but way slower than the 5:30 I went in 2015)
    • 1 x 50: easy breast kick w/snorkel and band around my knees


    Broken Mile (1,750 set / 3,250 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 round of 3 x 50 on 0:45 and then 100 recovery

    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++)
    • 11-09-17 - SCY - 31+, 31, 31, 32, 31+, 31, 32, 31+, 31, 32, 33, 33
    • 12-05-17 - SCY - 31+, 31, 30+, 31+, 31+, 31, 32, 32, 32
    • 12-26-17 - SCY - 30+ to 31+ on all, with on errant 29+ in there; on the 'extra round,' I was 30+, 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+
    • 11-09-17 - SCY - 1:04, 1:04+, 1:04, 1:05, 1:06, 1:06
    • 12-05-17 - SCY - 1:05, 1:04+, 1:04, 1:03+, 1:05, 1:05
    • 12-26-17 - SCY - 1:03, 1:03, 1:03+, 1:02+, 1:03, 1:02


    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+
    • 11-09-17 - SCY - 1:39, 1:37, 1:42
    • 12-05-17 - SCY - 1:37+, 1:37, 1:36+


    • 12-05-17 - SCY - 1:36, 1:36+, 1:35-



    TOTAL: 3,250 SCY

    Comments:
    • I was quite pleased with the entire workout. Even though I don't run very far and my PT exercises are not too intense, they usually tire me out more and my swim workouts usually suffer.


    Updated December 27th, 2017 at 12:39 AM by pwb

    Tags: broken mile
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  2. Finnish taper workout

    by , November 17th, 2017 at 11:33 AM (Of Swimming Bondage)
    Even though I don't really have real base of volume from which to taper from, I am acting like this is a taper week, so I got a massage yesterday and my workout was Finnish - 10 to 15 minutes in the steam round followed by a cold shower, then 10 to 15 minutes in the hot tub followed by a cold shoulder, with a final repeat of the steam -shower. It was pure bliss.
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  3. Authorized to swim ... a bit

    by , February 2nd, 2017 at 09:25 PM (Of Swimming Bondage)
    After my PT session on Wednesday, my PT authorized me to get in the water today in a very restricted way:
    • 15 minutes
    • The vast majority of it kicking with my arms at my side
    • If I wanted to swim, do breaststroke first
    • Try one lap of freestyle


    I'm trying to be a good patient and, after my 2.25 mile run on the treadmill, did 750 yards as follows:
    • 1 x 400: IM, 25 kick w/arms at side - 25 drill
      • Fly - right arm only
      • Back - right arm only
      • Breast - 1 pull (easy) with 2-3 kicks
      • Free - right arm only

    • 4 x 75: kick w/snorkel going 50 flutter - 25 breast
    • 1 x 25: easy freestyle
    • 1 x 25: easy breaststroke


    It felt glorious to be in the pool and there was no pain during or after. I'll go to PT tomorrow and see what's next from here.

    The funny thing is that I've been in a FANTASTIC MOOD the entire day since I swam. I know it was next to nothing that I did, but my mood has been off the charts. Even my sometimes surly teenager noticed tonight when I was picking her up from her workout. She took the time to actually look up from her cell phone and say, "Dad, why are you so happy?"
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  4. Nines and oughts, once kind, now naught

    by , December 21st, 2016 at 11:47 AM (Of Swimming Bondage)
    Back when I was younger, the times around my decade transitions - the "nines" ages transforming into the "oughts" - were magical times of gifts my body bestowed upon me both in and out of the pool, e.g.,
    • From 9 to 10, I remember the wonder at going from not even being able to qualify for state swimming championships at nine to becoming a 'contender' at 10
    • Nineteen to twenty brought even more magic to my swimming as I finally really learned to swim fly which transformed my 400 IM from a filler event to my best event
    • The transition from 29 to 30 found me really not in the pool, but with even better gifts - my oldest two daughters born in 1996 and 1997


    After that, though, these decade transitions have not been so kind, with my body betraying me rather than rewarding me: the transition to 40 brought me a diagnosis of bilateral hernias in 2006 and eventual repair of these in 2007. I barely competed or trained in either of these years.

    As I look ahead to turning 50 next year, I had envisioned a great 'age-up' year like I had when I turned 45, but, alas, it is not likely to be. I finally got around to having an MRI on my long-ailing left shoulder. While I am sure that the pain is thanks to a long history of swimming, I had never had shoulder pain in all my years of swimming until I did a ~9 to 10 mile lake swim back in 2012 (http://forums.usms.org/entry.php?223...o-lakes-part-1 and http://forums.usms.org/entry.php?22406-2K-kick-w-fins). I continued to train hard through 2012, but eventually did a course of useful rehab / PT in 2013. My shoulder's never been the same since that time. Over our Thanksgiving trip this year to Miami, I had some particularly intense bouts of pain just walking around that lovely city and made up my mind to get this checked out.

    I got the MRI last week and only my family practice NP has shared the results, so I don't know how bad it is. It looks scary when I read this:
    1) You have tendinosis of the supraspinatus tendon with a partial thickness tear
    2) You have arthritis of the acromioclavicular joint with build-up, which is pressing on the rotator cuff
    3) You have a mild deterioration of the teres minor muscle with some swelling
    4) You have a mild biceps tendinosis



    I'm assuming because #3 and #4 are "mild" that those can be taken care of with some combination of rest, rehab. I don't have a follow-up appointment with the orthopedist until January 3rd and expect to spend much of the discussion then on points #1 and #2.

    Until that time, I'll probably swim and kick lightly through the holidays, but don't expect to be posting here until I figure out what my rehab plan looks like.

    I wish everyone a happy and safe Holiday and New Years! I'll check back in 2017.
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  5. Whimsical Wednesday

    by , July 21st, 2016 at 12:19 AM (Of Swimming Bondage)
    Thanks to something going on in/around Thousand Oaks, hotel rates pushed me all the way to Oxnard last night; that's a bad thing for the drive from Burbank and back to my client in TO this morning, but a very good thing for my ability to make the Ventura County Masters morning workout at the exceptional Ventura Aquatic Center (aerial view courtesy of Google):



    The pool was long course and the Masters team had the whole thing. I ended up logging 3,400 LCM and none of it was too hard, but we started with some more whimsical sets that included streamline pushoffs at mid-pool from the bottom and feet-first sculling on our backs. I did push some things here and there, but mostly just enjoyed the long course morning.

    As whimsical as the morning was, my evening was the opposite. I got caught in the Great Southwest Glitch (http://www.usatoday.com/story/travel...ties/87352584/) and had my flight cancelled back home. Not a good week for Southwest in my books, but I'll hopefully get home tomorrow morning ... re-booked myself on American
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  6. 3 x 300 Test Set - better

    by , June 14th, 2016 at 11:36 AM (Of Swimming Bondage)
    With a long day trip on Monday to LA, I only had time to grab a 1,000 SCM swim early morning before my flight, but was back home this morning and dove in right around 5:30am for a monthly repeat of my 3 x 300 test set:

    Warmup sets (1,750 set)

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend pull w/snorkel, buoy & paddles (1:19 -> 1:13)
    • 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 (0:34, 0:36, 0:42, 0:33)
    • 6 x 25: on 0:30, 5-6-7-8 AFAP strokes off the walls w/paddles then easy rest of 25, 5th one easy, 6th on all fast
    • 1 x 100: scull w/snorkel


    3 x 300 Test Set (1,150 set / 2,900 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)
    • 10-19-15: 3:27, 3:28, 3:31 (endurance jammers)
    • 03-13-16: 3:35, 3:33, 3:33 (old TYR Tracer Light)
    • 05-10-16: 3:44, 3:42, 3:38 (endurance jammers)
    • 06-14-16: 3:32, 3:30, 3:28 (old B70 tech jammers)


    5 x 50: active recovery w/snorkel, 3 on 0:45, 2 on 0:55

    TOTAL: 2,900 SCM

    Comments:
    • While not the best performance ever, this was a huge jump from last month and getting closer to some of my better performances.

    Tags: test 3 x 300
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  7. Cardinal creativity & slowly Zip'd

    by , May 27th, 2016 at 06:00 PM (Of Swimming Bondage)
    On Wednesday morning, I flew up to San Francisco from Burbank on an early morning flight and had these grand plans to finally notch the City of San Francisco's MLK Pool onto my list that evening as they had a 6:30pm to 7:30pm lap swimming time. By the end of the day, even though I probably could've have made it there by 6:45pm, I just didn't have the energy to muster to drive from San Mateo and do the swim. Especially since I got a great rate at the Marriott hotel that is literally right next door to our company's office, I did a very rare thing - grabbed a quick dinner, powered through my last bit of work by 8:30pm and then vegged out watching Pitch Perfect 2 on HBO.

    I can count on one hand the number of times I've even turned on a hotel room TV in the last 6 years while traveling on business for my current company and I cannot recall watching a movie in a hotel room on a business trip in the last decade. It was certainly not high art, but my three daughters had had me watch the original movie awhile back and I quite enjoyed the brain-dead feeling I had just vegging on the couch.

    I did, though, make it down to Stanford-town on Thursday morning for a great, mostly long course workout, with an interlude of what could either be called coaching creativity or coaching craziness:

    In the long course Belardi pool:
    • 100 warmup - I missed most of the 10 minute general open warmup session
    • 3 x 6 x 50: on 0:55 with each round of 6 as fly, back, breast and then 3 breathing every 3, 5, 7 by 50
    • 1 x 700: aerobic pull where I just focused on stroke count


    Then, all 60 of us got out and went over to the warm diving well with our kickboards and did this:
    • Game #1 - Coach Tim split us into two groups of 30 and designated one person in each group. The rest of us then raced the other team to see which team could get all of their kickboards stack underneath that person (e.g., so the person was eventually well out of the water)
    • Game #2 - Once each team had largely done that, three people from each team got to go and attack the other team's kickboard mountain. I wasn't much help on Game #1, but my childhood prowess in sharks & minnows came back very good as a defender against the attackers coming at us.
    • After those games, we put our kickboards up and did a whack of all-out sprints across the width of the diving well, which I'm told was 17 meters long. It was a rocking, wavy mess, but a helluva lotta fun.


    Back in the Belardi pool, we did:
    • 3 x 100: on 1:30, descend pull (1:18, 1:12, 1:09)
    • 3 rounds of
      • 6 x 50: odds on 0:35, evens on 1:10
        • Round 1, I did free and was 0:32/0:33
        • Round 2, I did free (0:32+), fly (0:33), back (0:36)
        • Round 3, I did all fly (0:33, 0:33+, 0:33+

      • 1 x 100: on about 2:00, cruise


    TOTAL: 3,200 LCM plus ~300 SCM fun in the diving well

    I was back home today and thought I'd feel better, but it took me forever to getting any sense of speed going on my ZipFizz 200s workout:

    Warmup Sets (1,050)

    • 1 x 200: IM, kick-drill by 25
    • 4 x 100: on 1:30, free swim w/snorkel, descend, 1:19, 1:18, 1:19, 1:15
    • 8 x 25: on 0:35, w/monofin in sets of 4 as 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 4 x 50: on 1:15, going 25 fast from blocks (IM order) - 25 easy
    • 1 x 50: easy w/snorkel


    Zipfizz 200s (2,450 set / 3,500 total)
    The goal here is to really challenge yourself aerobically on the first set of 200s with an interval that is the fastest you can make 5 x 200s free on with high intensity. As the number of repeats get shorter and the rest more generous, the aim to get faster.


    • 5 x 200: on 2:35
      • 08-29-13 - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 08-20-15 - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:21, 2:22, 2:20, 2:21, 2:22
      • 05-27-16 - swim w/square leg suit - 2:28+, 2:29, 2:30, 2:32, 2:34

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 3 x 200: on 2:50
      • 08-29-13 - swim - 2:28, 2:23, 2:20
      • 08-20-15 - swim - 2:32, 2:34, 2:37
      • 09-05-15 - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - w/buoy - 2:26, 2:24+++, 2:22
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:31, 2:27, 2:16+ (did 1st 2 w/snorkel)
      • 05-27-16 - swim w/square leg suit - 2:35, 2:28+, 2:22

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • 1 x 200: on 3:00, fast
      • 08-29-13 - swim - 2:16
      • 08-20-15 - skipped
      • 09-05-15 - swim, 2:20
      • 09-19-15 - swim, 2:20
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:15-
      • 05-27-16 - swim w/square leg suit - 2:20

    • 5 x 50: active recovery 2 on 0:45, 2 on 0:50


    TOTAL: 3,500 SCM

    Comments:
    • I've made the decision that I will swim the 1500 this Monday at the USAS Cactus Classic. The psych sheets are out and I'm seeded 14th with the 18:18.18 that I did back in the summer of 2014. Depending upon who scratches, there will be guys ranging from 17:10 to 18:53 in my heat, so I might have someone to race. I'm not sure how close to that time I'll be, but it's really a starting point for the summer and a good way to do a 'race pace' workout.

    Tags: zipfizz 200s
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  8. A doctor, a COO and a data dork walk into a Cactus ...

    by , May 23rd, 2016 at 10:35 PM (Of Swimming Bondage)
    ... Aquatic Center. I had the great treat to align the stars this morning for Kurt Dickson, Stewart Carroll and I to workout together when Stewart was in town for work. We met up in Scottsdale, each got our own lane in the competition end of the pool ...



    ... and attempted to go through a workout that Stewart had called the "Old Farts Version" of a workout he had given his kids. Based upon my performance today, I needed the "Way Older Farts Version."

    Warmup
    Assigned:
    • 400 free on 6mins
    • 4x75 kick, drill, swim by 25 on 1:10 IM order
    • 2x4x50 4,5,6,7 lines off each wall on :50
    • 4x(4x25 on :30 done as open,close,easy,fast)

    I was late diving in due to a dentist appointment and so did an easy 100, the set of 50s and the set of 25s.

    Threshold Set
    Assigned
    • 1x100 on 1:05
    • 1x100 on 1:20
    • 2x100 on 1:05
    • 1x100 on 1:30
    • 3x100 on 1:05
    • 1x100 on 1:40
    • 4x100 on 1:05
    • 1x100 on 1:50
    • 5x100 on 1:05
    • 1x100 on 2mins
    • 6x100 on 1:05

    I made the 1, 2 and 3 on 1:05, but on the round of 4 was 1:03, 1:04 and then switched to a 1:10 base. On the round of 5, I pretty much did the same thing - made 2 and then switched to a 1:10 interval. By the round of 6, even though we all took more rest before that, I didn't even attempt 1:05 and just went on 1:10. I was not a good training partner for either Kurt or Stewart as they were way ahead the whole time.

    Aerobic set
    Assigned
    • 2x(
    • 200 holding constant DPS on 2:30
    • 100 at 500 pace on 1:15
    • 200 holding constant DPS and negative split on 2:30)

    I think I was brain dead when Stewart was describing this set, but I managed to swim 900 yards, even if none of it was anywhere close to what was written!

    Warm down
    Assigned - 400 easy
    Did - stretching on the wall!

    Comments:
    • It was great to have this opportunity, but I wished that my body was in better shape to keep up with these guys. I still counted me going 4,100 yards, which is about the longest workout I've done since Nationals, so it was good, physically, for that. Mentally, it was just fun, even with my performance in mind, to train with them.
    • Stewart and I should have fun workout tomorrow morning down in Mesa and then again at Stanford on Thursday.
    • Today was just the kick in the ass I needed to get myself re-started and focused again in my training.
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  9. Bit o' kick play

    by , May 20th, 2016 at 07:51 PM (Of Swimming Bondage)
    I didn't have time to do the correct version of workout #2 - http://forums.usms.org/showthread.ph...s-for-Portland - so this was inspired by that true workout:

    • 1 x 100: whatever
    • 16 x 100: on 1:25, free, done in sets of 4, roughly descending each 4
      • 1st 4 w/buoy, paddles, snorkel
      • 2nd 4 w/buoy, snorkel
      • 3rd 4 w/snorkel
      • 4th 4 swim

    • 1 x 50: easy
    • 3 rounds of 6 x 50 on 1:00 with extra 0:10 rest after each round, done as
      • 1 x 50: AFAP kick, call the time RACEKICK
      • 1 x 50: easy w/snorkel
      • 4 x 50: aiming for:
        • #1 to #3 are descend kick, trying to hit RACEKICK + 0:10, RACEKICK + 0:05, RACEKICK
        • #4 is easy

      • where I did round 1 as dolphin/flutter, round 2 as dolphin/breast, round 3 as breast/flutter

    • 1 x 100: easy

    TOTAL: 2,750 SCM

    Comments:


    • This did the trick for a workout, but I'm looking forward to hopefully swimming longer tomorrow and then getting in a good yoga session on Sunday and a dip into the new lap pool at the JCC (which was to have opened this week).
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  10. Mid-May Muddle

    by , May 17th, 2016 at 06:21 PM (Of Swimming Bondage)
    After my semi-decent workout last Thursday at Stanford, I proceeded to have ...
    • Friday the 13th - up too late the night before prepping for a crazy full day of client meetings; not even time for yoga, but some intriguing professional options came out of the day
    • Saturday the 14th - I headed out to the gorgeous Canyon Lake for the 4,500 version of the AZ Open Water series (e.g., results here http://www.webscorer.com/racedetails...06874&gender=M). I drove out with my friend Peter and got to catch up with a few people pre & post swim. The water was perfect and the turnout was great, with a lot of kids from Scottsdale Aquatic Club doing the event. The course was four times through a 1K loop followed by a mini 500M loop. Here's how the race felt for me
      • 1st K loop - felt great, probably in top 10 pack of kids; catching some good drafts here and there
      • 2nd K loop - losing the kids, but "ooh, there's Kurt as I pass the first buoy, let's try to hang with him!" ... proceed to lose the Dickson Draft and start wondering why I didn't sign up for the 1,500 'sprint' distance
      • 3rd K loop - midway through this, I just bonked. Some might say completely. Lots of teenaged girls started to pass me. By the end of this loop, I was resigned with just going for a completion.
      • 4th K loop - "Peter was way smarter in signing up for the 3K. Damn, this hurts."
      • Last 500 meters was just a slow slog

    • Sunday the 15th - nothing besides a lame 1.5 mile dog walk
    • Monday the 16th - some light yoga and an easy 1K in the pool after a busy day in the pool.


    This morning, I finally had some energy and managed to roll through a variant of my aptly named Mid-May Mountain Muddle (workout #1, http://forums.usms.org/showthread.ph...land&p=313583). I won't get to swim or do anything tomorrow as I'm on a 6am flight over to Cali.

    I hope I can start training again with some semblance of earnestness on Thursday.

    Updated May 17th, 2016 at 06:31 PM by pwb

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  11. Red-S speed blocks

    by , May 12th, 2016 at 05:34 PM (Of Swimming Bondage)
    I managed to wake up a little before 5am today so that I wasn't too late for Stanford Masters' 5:20am workout - by the time I dove in, I managed 100 during their initial 10 minutes of open warmup. I was in the Belardi pool and the team had that entire pool plus 3 or 4 lanes in the Baker pool, both setup long course. Here's what we did:
    • 1 x 100: easy
    • 6 x 50: on something, 25 stroke - 25 free
    • 2 x 400: on 5:40, swim w/snorkel, make #2 (4:52) faster than #1 (5:21)
    • 1 x 200: cruise backstroke-breaststroke by 50s
    • Speed set #1 - 4 rounds of 1 x 50 from blocks, 1 x 100 easy
      • Alternated fly-free on the 50s and was 0:32, 0:31+ on the fly and 0:29+, 0:29- on the free

    • 1 x 400: swim w/snorkel, aim for 5:20 and hit it exactly
    • Speed set #2 - 4 rounds of 1 x 50 from blocks, 1 x 100 easy
      • Alternated fly-free on the 50s and was 0:31-, 0:33+ (ouch) on the fly and 0:28+, 0:30 on the free

    • 6 x 100: odds on 1:40, evens on 1:15 (was 1:10+, 1:11, 1:09)
    • 1 x 100: easy

    TOTAL: 3,700 LCM

    Comments:
    • It was a beautiful morning for a swim and I just love the Belardi pool as it is all deep and super-deep. Originally, I wasn't going to try to make it back to Stanford tomorrow, but the opportunity to get another LCM workout in will likely draw me there.
    • I was feeling like I was getting stronger as the workout went on, but completely bonked on the last two fast 50s.
    • Thanks, Coach Tim, for another great workout.
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  12. Lil' 4 year lookback sprint saturday

    by , April 16th, 2016 at 08:54 PM (Of Swimming Bondage)
    While my focus events this year are different than from the 2012 Greensboro Nationals, that meet still reigns as one of my best all-around performances ever (Masters and age group/college) so I figure looking back at the workouts and my performance roughly the same time period ahead of the meet would provide me with good benchmarks. Today, I chose this one - http://forums.usms.org/entry.php?21875-Sprint-Sunday - to repeat, albeit with a slightly different warmup sets, but wearing my '09 B70 leggings like in '12:

    Warmup sets (1,800)

    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, free swim descend w/snorkel (1:15, 1:12, 1:10, 1:09)
    • 16 x 25: on 0:35, w/monofin, SDK in sets of 4 as moderate 2 breaths, moderate 0 breaths, moderate 1 breath, AFAP 0 breaths
    • 1 x 50: easy
    • 8 x 50: in sets of 4 as
      • 3 on 0:45, aiming for 0:35, but was primarily 0:33, with the odd 0:34 and 0:32 in there
      • 1 on 1:00, easy

    • 6 x 25: on whatever, odds fast start through 15M and then easy, evens easy


    Sprints (700 set / 2,500 total)

    • 1 x 25-75: 25 from blocks fast fly, 75 easy
    • 1 x 50 - 100: 50 from blocks fast free, 100 easy
      • was 0:27- in '12 and 0:27+ today

    • 1 x 75 - 125: 75 IM fast from blocks, 125 easy
    • 1 x 100 - 3 x 50: fast from blocks free, 50s easy pull
      • was 0:59- in '12 and 1:02 today


    TOTAL: 2,500 SCM

    Comments:

    • Kind of not surprising that I couldn't muster the same speed on the 100 as I did in '12 given my 500/1000 focus, but I've got to think about what mix of sprint/speed/rest vs. pace/1K focus I do between here and G'boro.
    • Alas, I now have to say goodbye to the last remnant of the Great Golden Age of Tech Suits as I found a big rip up the butt of my B70 leggings as I took them off. The sad end to a great era of uber-long-lasting swim suits.
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  13. Squintier hint of taper

    by , April 15th, 2016 at 03:29 PM (Of Swimming Bondage)
    I thought I was going to have enough time to do the full workout #4 as written from last week (http://forums.usms.org/showthread.ph...tart-April-4th), but I made the mistake of scheduling what was to have been a 15 minute call with our VP of Sales as I drove over to Westmoor Giammona pool this morning, figuring I would wrap that up right as the lap swim opened at 6am. Unfortunately, we talked longer - all good and valuable - and I didn't jump in until 6:20am. This, combined with the HS team taking up a few lanes, meant I had to share a lane and didn't have enough time. I had to ...
    • Switch the transition fast efforts on the 8 x 50 into 16 x 25s as the lanes are too narrow to go fly for a 50 (e.g., I could time a fast 25 by pushing off right when the guy approached the wall, but would've whacked him hard if I did a whole 50).
    • Shorten the intervals on the 100s and only got through 12 instead of 16


    ... but I still got in a solid 3K effort and felt pretty good. My backstroke, in particular felt great, and I got down to 1:03+ on the last hard effort there.

    I haven't been training a lot of focused IM work even though I'm swimming both the 200 and 400 IM at Nationals. There are a few reasons for this. Primarily, I want to focus on the 1000 and 500. Secondarily, because of the OOE, the IMs fall late in the meet and I suspect I'll be a bit tuckered out by the time they come around. Finally, I've had some persistent groin issues which has limited my breaststroke kicking. Excuses aside, though, if I can manage to get my breaststroke kick in more than the passable state it's in now, I think I can at least throw down a low 4:20ish 400 IM, which would be nice ... but not required for happiness.
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  14. Crankin at the bottom of the hill, Burlingame

    by , March 25th, 2016 at 10:32 AM (Of Swimming Bondage)
    I managed to execute an 'overnight double' by making it to Burlingame's morning Masters workout. It was a happy surprise to see Ray Laughlin on deck as a 'substitute coach' this morning. When I first came to BAC, Ray was the Masters coach and I still think he's one of the best Masters coaches out there. More than his great & challenging workouts, I love his energy at 5:30 in the morning. Ray has since took a different coaching job down at De Anza (where there doesn't appear to be a Masters program), but was filling in today.

    Warmup sets (1,050)
    • 1 x 50: I was a little late for the general, open 10 minute start to workout
    • 2 x (200-150-100-50) on about 0:10 rest between each going
      • 200 cruise free swim
      • 150 fly-back-breast
      • 100 kick
      • 50 strong


    Main set #1 (1,300 set / 2,350 total)
    4 x 4 x 75: on 1:00 with each round of 4 as
    • #1 cruise
    • #2 - 25 fast - 50 cruise (I was aiming for 100 race pace feel)
    • #3 - 50 fast - 75 cruise (I was aiming for 200 race pace feel)
    • #4 - 75 fast (I was aiming for 500 race pace on the first two and was 0:44s, but then the young guy next to me picked up the pace and I was 0:43- and 0:42- on the last two)

    1 x 100: easy

    Main set #2 (1,200 set / 3,550 total)
    3 rounds of
    • 1 x 200: free cruise w/snorkel on 3:00
    • 8 x 25: on 0:45, AFAP, evens from blocks
      • round 1 fly
      • round 2 back
      • round 3 free-breast


    Cool-down (250 set / 3,800 total)
    5 x 50: on 0:40, 0:45, 0:45, 0:50, active recovery

    TOTAL: 3,800 SCY

    Comments:
    • The only bummer about today is that the two fast, young guys in the lane next to me got out after the 1st round of the second main set, leaving me to do the rest of it by myself. While I still pushed myself, I get really energized and swim faster when I have someone to race.
    • I was able to structure my meetings yesterday so that I could be on calls during the finals of the Men's NCAAs. While I didn't get sound and I'm still disappointed for the somewhat sub-par webstream quality, it was an incredible night of swimming across the board. Naturally, I'm stoked for the Longhorns and just amazed with swims by Haas in the 500, Licon in the 200 IM and the way the 200 free combined to win.
    • But, it wasn't just Longhorns that impressed me. Murphy's 100 back, I think, was on par with the excellence of Dressel's 50. I'll be on a plane tonight, but hoping that (a) I don't end up on one of the few non-wifi Southwest jets and (b) that the webstream works. If it does work, I should be setup for about the most enjoyable flight I could imagine - relaxing and watching fast swimming!


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  15. Chillin at the top of the San Mateo hill

    by , March 25th, 2016 at 12:38 AM (Of Swimming Bondage)
    Looking at my pool list - now updated with the first date I swam there (in almost all cases except a couple of approximations) since 2007 - https://docs.google.com/spreadsheets...it?usp=sharing - I know that the last time I dropped into swim with the San Mateo Masters at the awesome College of San Mateo Aquatic Center ...



    ... was April 13th of 2012 (http://forums.usms.org/entry.php?218...Reconnaissance). What was funny and "it's-a-small-world-ish" about tonight is that, just like the last time I swam there, there was a pretty light turnout, but I got to swim with the same guy I did last time. Also, like last time, I had to leave the workout early (at the 60 minute mark of a 75 minute workout), which was a real bummer as I was enjoying the IM workout. Here's what we did:

    Warmup sets (1,800 set)
    • 1 x 200: choice
    • 8 x 75: odds on 1:10 - drill/swim/swim IM order; evens on 1:00, free
    • 8 x 50: odds on 0:50 IM order, evens on 0:45, free
    • 8 x 75: all on 1:10, odds reverse IM order kick-swim-kick, evens swim free


    Main Set #1 (1,300 set / 3,100 total)
    4 x 3 x 100 on 1:30
    • #1 IM
    • #2 stroke IM order
    • #3 IM

    1 x 100: easy

    My partial effort on the next set (400 / 3,500 total)
    • 1 x 100: IM on 1:30
    • 3 x 50: on 0:45, fly/back, back/breast, breast/free
    • 1 x 100: IM on 1:30
    • 1 x 50: easy


    TOTAL: 3,500 SCY

    Comments:
    • I really love this facility. While it has many 'standard' aspects of the prototypical, awesome California long course pool, the newness of the place, the setting, the constant depth and the super-awesome scoreboard are all major pluses.
    • If anyone's looking for a chance to race here, Pacific Masters will host their LCM Champs here in mid-late July (http://pacificmasters.org/pacm/schedule). I actually made an attempt back in 2012 to swim the 400 IM at that meet - http://forums.usms.org/entry.php?24121-400-IM-Nazi - but was unsuccessful. As I already have some inkling that I'll be in this neck of the woods this summer, I think I might actually be able to race here at one day of that meet.
    • The even better part of tonight is that, by posting this pic on Facebook, I learned that an old friend of mine from the Peace Corps, who I thought still lived way north of San Francisco, is now right in San Mateo. I now have great dinner plans to catch up with him in mid-April.
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  16. No Kelsi, No Lilly

    by , March 23rd, 2016 at 01:28 AM (Of Swimming Bondage)
    I'm actually following my own workouts this week, at least until I get on a plane tomorrow night and then do some drop-ins on Thursday and Friday, so I did my Women's NCAA imagined workout #2, "Go at the short axis like Lilly and Kelsi"(http://forums.usms.org/showthread.ph...-21st&p=312403). While my volume hasn't been high, this was my fourth quality workout in a row and so I put on my B70 Nero Leggings for a little extra slick-i-ness in the water.

    Warmup Sets (1,300 set)
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, gentle descend w/snorkel, 1:15 -> 1:10
    • 8 x 25: on 0:30, w/monofin, underwater SDKs off the wall then easy as 6-8-10-12-14-16-all easy-AFAP
    • 6 x 50: on 1:00, #1 and #6 easy, #2 to #5 IM order build to fast (0:33, 0:35, 0:40, 0:32)


    Main Set #1 - Blast Butterfly (500 set / 1,800 total)
    This was supposed to be 3 rounds, but a calf cramp on the last strong fly made me stop.
    2 rounds of
    • 4 x 25: on 1:20 per pair
      • Odds are FAST FLY and, if you have access to blocks, dive each one
      • Evens are easy

    • 3 x 50: on 1:20
      • #1 and #3 are cruise free
      • #2 is AFAP butterfly (was 0:31+, 0:34)


    Main Set #2 - Hang on to your speed (1,000 set / 2,800 total)
    4 rounds of 4 x 50
    • Round #1 - on 1:10 per 50, aim for your RACE PACE + 0:02 (breast, aim for 0:42+ but was more solid 0:41s)
    • Round #2 - on 1:05, aim for your RACE PACE + 0:01 (breast, aim for 0:41+ and did it)
    • Round #3 - on 1:00, aim for your RACE PACE (breast, aim for 0:40+ and was 0:40, 0:40+, 0:41, 0:41+)
    • Round #4 - on 1:00, aim for your RACE PACE - 0:01 (free and was 0:31, 0:30+, 0:30-, 0:30-)

    Take an extra Master's Minute between rounds and do an easy 50 during that

    Finish Main Set #1 - Blast Butterfly (250 set / 3,050 total)
    1 rounds of
    • 4 x 25: on 1:20 per pair
      • Odds are FAST FLY and, if you have access to blocks, dive each one
      • Evens are easy

    • 3 x 50: on 1:20
      • #1 and #3 are cruise free
      • #2 is AFAP fly, but I tried to go race-feel-200 fly pace (target 0:33) and was 0:34


    Cool-down (200 set / 3,250 total)
    4 x 50: active recovery

    TOTAL: 3,250

    Comments:
    • I quite enjoyed this workout; it was a good mix-up from my normal fare.
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  17. IMBASE-ically ok

    by , March 21st, 2016 at 11:26 PM (Of Swimming Bondage)
    After two days of attempted race pace freestyle work, I did an IM-focused workout and re-did my IMBASE workout. It was about the same as where I was last September, the last time I did this in SCM, which is not exactly where I'd like to be right now:

    Warmup sets (1,550 set)

    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:30, free swim w/snorkel, descend, 1:20 -> 1:17
    • 12 x 25: on 0:35, w/monofin, my cycle 4 pattern
    • 6 x 50: on 1:00, #1 and #6 free pull w/snorkel, buoy and paddles, #2 to #5 IM order strong (0:35, 0:36, 0:41, 0:34)
    • 12 x 25: on 0:40, odds fast from blocks (fly, back, breast, free, fly, breast), evens easy
    • 1 x 50: easy


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

    • 5 x 200: IM on 3:30, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-25-15 - 2:49, 2:47, 2:46+, 2:46+, 2:45
      • 09-20-15 - 2:40, 2:38, 2:37+, 2:39, 2:40
      • 03-21-16 - 2:42, 2:40, 2:39+, 2:38, 2:38

    • 4 x 50: active recovery


    TOTAL: 2,700 SCM

    Comments:


    • Though the times were only so-so, I at least started to feel smoother by the last two. Something happened after #3 and my butterfly clicked into place; I think any time drops, minimal though they were, were simply due to smoother, easier fly on the last two.
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  18. Week of weird pools

    by , March 12th, 2016 at 07:59 PM (Of Swimming Bondage)
    I was unable to get in a swim on Wednesday as I was frantic wrapping up work so that I could head out in the late afternoon with my daughter and her friend to get up to Dead Horse Ranch State Park in Cottonwood, AZ for our spring break camping trip. While I wouldn't call what we did "glamping," the fact that I reserved a cabin instead of doing our traditional tent camping made me feel kind of guilty, but I wasn't quite sure how rough and rugged my daughter's friend was nor how cold it was going to get at night. It turns out that her friend could've easily handled tenting, but the near freezing night-time temperatures probably meant that the cabin was a good choice.

    We had a supremely relaxing 3 nights there and it really helped me to clear my mind a bit and to work through some challenges (*at least in my head*) that I'm having work-wise. There's nothing quite like a few hours sitting by a roaring campfire each night after the kids have gone to sleep for giving a guy the head space he needs to think through pros, cons, actions to take, actions to avoid, etc.

    On Friday afternoon, both because we needed a good cleanup and because I cannot avoid the opportunity to notch up another pool on my list, we headed into town for the girls to play and me to swim at the indoor Cottonwood Recreation Center ...



    ... and it turned out to be highly successful for the girls, but a little bit weird for me. In this otherwise awesomely constructed and fitted-out center, they built a 19 yard lap pool. Not 25, not 20, but 19 yards. Just plain odd when it comes to training, but good enough for vacation training.

    Back home today, I was back in my regulation length 25 meter pool and rolled through a mostly relaxed 2,750 meter workout. I'll hit my 3 x 300 test set tomorrow and then get rocking towards Nationals.

    Updated March 12th, 2016 at 10:27 PM by pwb

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  19. Swimming history lesson for the day - Bud Kearns pool

    by , March 8th, 2016 at 10:40 PM (Of Swimming Bondage)
    I wrapped up meetings in San Diego today and had about 45 minutes to squeeze into the uniquely dimensioned (22 yards x 40 meters) Bud Kearns Municipal Pool ...



    ... before catching a later flight back home.

    My workout was nothing special - a 440 IM warmup followed by 11 x 220 done as:
    • 3 rounds of 3 x 220
      • 2 on 2:45, one swim, one pull
      • 1 on 3:45, mixed kick

    • 1 swim free on 2:45
    • 1 mixed kick

    -- but I quite enjoyed the pool and the park setting. I came across a short video from the local PBS station about this 84 year old community gem -

    http://www.pbs.org/video/2365356766/

    I'm kind of doing a 'just stay in shape' week of training this week as I'm heading out on a camping trip with my daughter tomorrow after work through Saturday. I did a version of Workout #1 from here http://forums.usms.org/showthread.ph...-Start-Mar-7th on Monday and will try to squeeze in a swim tomorrow. My aim is to get back into a serious training cycle by Sunday.

    My updated pool list - https://docs.google.com/spreadsheets...it?usp=sharing
    Tags: pool list
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  20. State, Calf & Slick

    by , March 4th, 2016 at 05:34 PM (Of Swimming Bondage)
    State
    The meet flyer is up for our Arizona State Masters Champs at the gorgeous Phoenix Swim Club over the April 2nd - 3rd weekend and I got my entries in:

    Event
    Number
    Sex Distance Stroke Time Date
    2 Men 400 SCY IM 4:27.15 04/02/2016
    8 Men 200 SCY Fly 2:01.93 04/02/2016
    15 Men 100 SCY IM 0:57.38 04/02/2016
    25 Men 1650 SCY Free 17:18.11 04/02/2016
    26 Men 1000 SCY Free 10:22.05 04/03/2016
    30 Men 200 SCY Breast 2:25.00 04/03/2016
    39 Men 50 SCY Breast 0:30.80 04/03/2016
    43 Men 200 SCY IM 2:03.40 04/03/2016

    I am not sure if I'll swim all of those events, but it was an 'all you can eat' entry fee, so I went ahead and entered the max number of events. The only "for sure" events in my mind are the 400 IM and 1650, though I kind of like the d-dog macho appeal of also throwing in the 200 fly on the 1st day. I probably won't actually race the entire 1000, but entered it thinking that I'd race a 500 and then cool down, but I'll make a game-day call on that.

    Calf
    My right calf has been seizing up today for no apparent reason while doing nothing more strenuous than a conference call. I did some light yoga, deep stretching and foam rollering to try to loosen it up, but nothing's working so well. This is very odd and has never happened to me before. If I get calf cramps, they are always exercise-induced.

    Slick
    I was planning on swimming at Cactus today so I could work on stroke count and pace in a SCY pool, but I rolled up there and it was closed due to some emergency maintenance. When I contemplated swimming in my pool and with the calf problems, I figured my B70 Nero Comp leggings might help and they did through this:


    • 1 x 300: fly-back-free by 100, kick-drill by 25
    • 3 x 100: on 1:30, descend w/snorkel (1:17 -> 1:13)
    • 6 x 50: on 0:50, w/monofin, SDK going 7-8 USDKs off each well, belly on odd laps, back on even laps
    • 6 x 50: on 1:00, #1 and #6 cruise, #2 to #5 as fly (0:33), free (0:32+), back (0:36), free (0:32)
    • 6 x 25: on 0:30, odds easy, evens done strong fly, free, back, free, fly, free
    • 1 x 50: easy
    • 2 rounds of:
      • 2 x 50: on 0:50, hold 0:32 lows (did that or 0:31+)
      • 1 x 100: on 1:40, hold 1:07+s (did that; target 1000 pace)
      • 1 x 50: on 1:40, w/snorkel, floppy fish drill


    • 1 x 100: cool-down

    TOTAL: 2,000 SCM
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