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Of Swimming Bondage

bondage:

  • dictionary.com: the state of being bound by or subjected to some external power or control

Though I swore at 22 I would hang my suit up forever, I am compelled to swim, to relish in the pain/pleasure continuum across workouts and meets, to be forever & happily enslaved by this odd sport.

In my 50s now, I've created this blog to keep me motivated, chart my progress and, possibly, offer some insight to others.

  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
    Categories
    Uncategorized
  2. Steady mile

    by , December 5th, 2017 at 11:41 PM (Of Swimming Bondage)
    On Monday, I had a good run, full shoulder PT routine, and then easy, drill-centric 1,000 yard swim. In closing the swim, I did two 25s fly where my fly finally felt like it should - smooth, powerful, as close to effortless as the stroke can be.

    Today was a swim-centric day and I repeated by Broken Mile test set:

    Warmup sets (1,450 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend w/snorkel (1:12 -> 1:06)
    • 4 x 100: on 1:45, dolphin-flutter kick descend w/board (1:27 -> 1:23)
    • 8 x 25: on 0:30, odds easy free, evens fast IM order
    • 1 x 50: easy w/snorkel


    Broken Mile (1,650 set / 3,100 total)
    3 rounds of:

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


    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


    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


    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+


    3 x 50: on 0:45, 0:50, active recovery

    TOTAL: 3,100 SCY

    Comments:


    • My free didn't feel as connected as those two moments of brilliant fly the day before, but I felt steady throughout this. This test set has been a good barometer for what I could hold in an actual mile race (not that I'm racing that distance any time soon), so it will be good to repeat periodically as a test for my endurance.
    Tags: broken mile
    Categories
    Swim Workouts
  3. Another beautiful bonk

    by , November 9th, 2017 at 10:29 PM (Of Swimming Bondage)
    On Wednesday, I was out of the pool as planned, but did my full shoulder PT routine and an aerobic 2.37 mile (every tenth counts!) run on the treadmill. I was back at the JCC today and did my Broken Mile test set, for the first time in yards in over a year (last one here http://forums.usms.org/entry.php?395...Pistol-Fartlek ). I started off feeling great and then bonked on the last round, but it was another beautiful bonk where I felt happy to run out of gas:

    Warmup sets (1,750 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:40, back descend swim (1:17, 1:16, 1:15, 1:12+)
    • 4 x 100: on 1:50, IM kick descend, odds w/board, evens on back (1:28, 1:27, 1:24, 1:24)
    • 6 x 50: on 0:55, #1 and #6 cruise/drill w/snorkel, #2 to #5 strong IM order (0:32, 0:34, 0:38, 0:30+)
    • 8 x 25: on 0:30, odds easy free, evens fast IM order
    • 1 x 50: easy w/snorkel


    Broken Mile (1,650 set / 3,400 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++)
    • 11-09-17 - SCY - 31+, 31, 31, 32, 31+, 31, 32, 31+, 31, 32, 33, 33

    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

    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



    Cool-down (200 set / 3,600 total)
    • 4 x 50: active recovery w/snorkel on 0:45, 0:50, 0:55
    • 10:00 hot tub


    TOTAL: 3,600 SCY

    Comments:
    • Particularly on the second 150, I felt moments where my stroke finally felt like it was clicking, totally in a flow moment. It was fleeting, but I felt it and I want it back. That feeling of being completely connected to the water and POWERFUL, but in synch is one of my greatest highs.
    Tags: broken mile
    Categories
    Swim Workouts
  4. Pitt riffs & my first 2017 broken mile

    by , October 9th, 2017 at 12:44 PM (Of Swimming Bondage)
    I had another great, building week of training last week, notching up 14K yard equivalents across 5 swimming workouts, along with three short high intensity treadmill runs and my shoulder PT and weights exercises on 5 days. On Friday and Saturday, I ripped off and created some speed IM riffs on workouts from my two favorite Pittsburgh bloggers - http://forums.usms.org/entry.php?41135-Wed-Oct-4 and http://forums.usms.org/entry.php?411...back-to-normal). I was fully planning to do a repeat of my Wimp-ified 400 IM test set (http://forums.usms.org/entry.php?411...hone-was-tired) on Sunday, but, after too much speed breaststroke on the prior two days, my legs were not quite up to more breaststroke. I've been very hesitant to do a full freestyle-centric workout, as my PT advised me to swim more balanced workouts with a less singular focus on freestyle, but I decided to give my old standby, Broken Mile workout (http://forums.usms.org/entry.php?38886-Unbreaking), a try:

    Warmup sets (1,550 total)
    • 1 x 400: IM, kick-drill
    • 4 x 100: on 1:45, backstroke, focus on technique, but still aim to descend (1:34 -> 1:28)
    • 8 x 50: on 0:50, w/monofin, SDK, 1st 10 kicks off each wall AFAP and no breath and then moderate to wall; odd lengths on belly, even lengths on back
    • 12 x 25: on 0:40/0:30, odds easy breast kick on my back focused on narrow knees, evens fast fly-back-free twice through
    • 1 x 50: easy


    Broken Mile (1,500 set / 3,050 total)
    3 rounds of:
    • 3 x 50: on 0:50
      • Best ever was 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
      • 10-08-17 - was 0:36++/0:37 on rounds 1 and 2, 0:35s on round 3

    • 2 x 100: on 1:35
      • Best ever was 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
      • 10-08-17 - 1:15+, 1:15, 1:15, 1:16, 1:13, 1:13

    • 1 x 150: on 2:20
      • Best ever was 10-21-15 - 1:40, 1:39+, 1:37+
      • 10-08-17 - 1:54+, 1:51, 1:49


    Cool-down (200 set / 3,250 total)
    • 4 x 50: on 0:45, 0:50, 0:55, w/snorkel, active recovery


    TOTAL: 3,250 SCM

    Comments:
    • Though I am well away from my best from two years ago, this felt good, pain-free and I was in this super-stellar great mood the rest of the day. My wife caught me whistling one of my teenaged-daughters' pop songs as I rustled up brats and grilled onions for dinner and said, "You sound so happy, but I thought you hated that song." I replied, "I am and I do, but I feel so good that I don't ever care; I'm kind of even understanding the catchy-ness of the melody."
    • My great mood has extended to this morning. I have to be in the backwoods of Pennsylvania this week for an offsite corporate meeting and had this wonderful plan to run and do PT this morning, followed by an evening swim on the east coast. I was supposed to land at 6pm eastern time, but got to the airport and now my flight is delayed at least two hours. While I certainly would have liked to swim this evening, I suspect there won't be a pool open by 9pm, which will be about the time I could feasibly get somewhere. I'm thankful I did my morning workout and will just ride this good mood through the flight delay and then make sure I swim tomorrow morning.
    Tags: broken mile
    Categories
    Swim Workouts
  5. Sex Pistol Fartlek

    by , September 1st, 2016 at 06:44 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*).

  6. Reset #3 - The final re-start?

    by , August 24th, 2016 at 07:19 PM (Of Swimming Bondage)
    Life does have a habit of getting in the way. It's now been two weeks since I last posted and, while that doesn't mean I've been totally dry, I haven't been nearly as wet as I would have liked.

    I had a long trip that ran from Friday the 12th through Saturday the 20th that included
    • Celebrating my in-laws' Golden Anniversary in lovely Lethbridge, Alberta.
      • No swimming, good wine, too much food, too much fun, gobs of awe for the happy couple.
      • My wife and I are so fortunate to have both sets of our parents alive, healthy and having crossed this magical marital threshold.

    • Getting stuck in Toronto trying to get to New Jersey from Alberta thanks to thunderstorms in NYC. This happened on Sunday night and started off a crappy week of training.
    • Getting delayed horribly as I tried to get to NYC a second time on Monday evening on my re-scheduled flight. I didn't get to my hotel until 1am and this meant another day Tuesday of no swimming.
    • I did manage to add a new pool in New Jersey, swimming a slow, but complete Broken Mile workout at the Metrowest JCC in West Orange.
    • Spending a couple of days back up in Toronto helping #2 daughter get setup in apartment. I got a good tour of Toronto's western suburbs as we hit every box store imaginable and then had the joy of navigating back through downtown and the special torture that is IKEA construction!
    • Still, in addition to the positive of time with my daughter, I managed to swim in two new pools:
      • Downtown/Grosvenor YMCA with a nice, airy 25 meter course, but I was pretty tired and only managed 1500 SCM.
      • North York's conveniently located (right off a subway stop) long course Douglas Snow Aquatic Centre. Swimming here made it my 249th pool on my www.1001pools.com list. It's rare, at least in my experience, to see a 6 lane long course pool and this was really crowded (probably because they had very limited lap times), but the two-lane setup worked well as I got to swim up the center quite often and practice my open water sighting over a 2,500 LCM swim.


    Toronto YMCA ...



    Douglas Snow ...



    I got back home on Saturday and did a very slow 2,500 workout Sunday followed by almost as slow over my 2,750 SCM workout on Monday. I did a mixture of running, longer dog walks, some pushups and planks yesterday.

    Today I did my Broken Mile workout (e.g., http://forums.usms.org/entry.php?393...it-broken-mile) and didn't even have the drag suit to blame for my performance. My 50s were 36+ -> 38s, my 100s were 1:16 -> 1:18 and I was 1:55, 1:57, 1:56 on my 150s.

    Feeling and like it's going to be a long road back. The nice thing is that, thanks to some commitments my wife has this week, I am grounded from business travel and enjoying being home.

    Looking ahead to the fall, I think I can see more opportunities to be consistent about my training. My racing plans are completely up in the air. Thanks to another trip to NJ, I am now not going to be able to race the Dana Point / Salt Creek open water swims.

    Looking at our AZ calendar - http://azlmsc.org/events/ - I know I'll enter and race the Ron Johnson meet. I'd like to see if I can focus my training and just point to that one. I'll try to get to the Oct 1st and Oct 23rd open water swims, but we'll see what life brings.
    Categories
    Swim Workouts
  7. Drag suit broken mile

    by , August 8th, 2016 at 11:01 PM (Of Swimming Bondage)
    Back in the early part of my 40s, I generally trained in a drag suit, this one being my favorite ...



    ... but I fell out of that habit and got to enjoy training in jammers, briefs or old tech suits. I decided my tubby body needed even more drag today and went back to my trusted tiger suit for a broken mile workout:

    Warmup sets (1,250 set)
    • 1 x 300: no-breast IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend w/snorkel and paddles
    • 6 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 8 x 25: on 0:30, odds fast (fly, free, back, free), evens easy
    • 1 x 50: easy


    Broken Mile (1,500 set / 2,750 total)
    3 rounds of
    • 3 x 50: on 0:50
    • 2 x 100: on 1:35
    • 1 x 150: on 2:20
    • was 0:36s on 50s, 1:13+-1:15 on 100s and 1:54, 1:53, 1:52 on the 150s


    Cool-down (250 set / 3,000 total)
    • 5 x 50: active recovery w/snorkel and paddles on 0:45, 0:50, 0:55, 1:00


    TOTAL: 3,000 SCM

    Comments:
    • Can't quite say that I was channeling my inner Ledecky (damn! 3:56!!! ), but my stroke felt better than yesterday.
    • I'm going to try to get in every day this week and add 250 SCM to each day so that I close with a 4K workout this Friday.
    Tags: broken mile
    Categories
    Swim Workouts
  8. Trials-inspired speedier pulse plot

    by , June 26th, 2016 at 04:18 PM (Of Swimming Bondage)
    After getting back home from the east coast on Wednesday, I had to turn right around for a long day trip to San Francisco on Thursday. I managed to get in my new 20 minute run/walk combo on the treadmill at the JCC before leaving for that, but was shut out from swimming both Thursday and Friday. On Saturday I was still recovering from all the travel, but did manage to grind slowly through the LSD workout (#2 here http://forums.usms.org/showthread.ph...1-Week-4-of-5).

    I didn't expect to feel that great today on my Salo Pulse Plot test set, nor did I expect my times to be fast as I didn't get in the pool until after I had had my fill of watching the live stream from Trials, but I reached peak speed that was better than last month:

    Warmup sets (1,550 set)


    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend with snorkel (1:15, 1:14, 1:12+, 1:13)
    • 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
    • 2 rounds of:
      • ​3 x 50: on 1:00
        • ​#1 cruise w/snorkel
        • #2 and #3 IM order strong (0:34, 0:35, 0:40, 0:32+/33)

      • ​0:15 rest
      • 4 x 25: on 1:30 per pair, odds fast from blocks reverse IM order, evens easy

    • ​1 x 50:easy


    Salo Test Set: Pulse Chart (950 set / 2,400 total)


    • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately (though I do this at 0:10 after the swim), 0:30 after swim, 1:00 after swim
    • Aim is to go 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70%
      • 09/06/10 - 1:12, 1:08, 1:04+, 1:02-, 1:02-, 1:05, 1:07+, 1:09+
      • 10/06/10 - 1:10, 1:06, 1:04, 1:02, 1:02, 1:06, 1:07, 1:08
      • 05/13/11 - 1:10, 1:05, 1:04, 1:02, 1:03, 1:05, 1:07, 1:09
      • 06/10/11 - 1:08, 1:05, 1:04, 1:03, 1:04, 1:06, 1:07, 1:08
      • 08/06/11 - 1:10, 1:06, 1:05, 1:02+, 1:01+, 1:06, 1:07, 1:09
      • 09/03/11 - 1:13, 1:09+, 1:07, 1:04+, 1:04-, 1:07+, 1:09-, 1:11
      • 10/01/11 - 1:10, 1:09., 1:05, 1:03, 1:03, 1:06+, 1:07+, 1:12
      • 11/01/11 - 1:13, 1:09, 1:07+, 1:03+, 1:03, 1:07, 1:09+, 1:10-
      • 12/01/11 - 1:09+, 1:05, 1:05, 1:01+, 1:02+, 1:04+, 1:06+, 1:08
      • 02/21/12 - 1:11, 1:10, 1:07, 1:05, 1:04+, 1:06, 1:08, 1:10
      • 03/20/12 - 1:10, 1:06+, 1:04, 1:02, 1:02, 1:05+, 1:06, 1:08+
      • 04/18/12 - 1:10, 1:07, 1:04, 1:03+, 1:02+, 1:05, 1:07, 1:08+
      • 06/01/12 - 1:12, 1:09, 1:06, 1:04, 1:05, 1:07, 1:08, 1:09+
      • 06/28/12 - 1:12+, 1:08, 1:05, 1:01+, 1:01+, 1:05, 1:08, 1:10
      • 09/07/12 - 1:12+, 1:08, 1:06, 1:04, 1:05, 1:06+, 1:09, 1:10+
      • 10/10/12 - 1:15, 1:09+, 1:04+, 1:02, 1:02+, 1:05, 1:07, 1:10
      • 11/07/12 - 1:13, 1:09, 1:06, 1:04, 1:05, 1:06+, 1:08, 1:09
      • 05/02/13 -- 1:11, 1:07, 1:05, 1:04+
      • 07/30/13 -- 1:18, 1:15, 1:12, 1:08, 1:08, 1:10, 1:12, 1:16
      • 08/27/13 -- 1:16, 1:11, 1:08, 1:04, 1:04, 1:08+, 1:10+, 1:14
      • 09/24/13 - 1:14, 1:10, 1:05+, 1:03, 1:03, 1:06, 1:10+, 1:13
      • 11/16/13 - 1:10, 1:06, 1:04, 1:01+, 1:02, 1:06, 1:08+, 1:11
      • 04/02/14 - 1:13, 1:10, 1:07, 1:04, 1:04+, 1:07, 1:10, 1:13+
      • 04/23/14 - 1:10+, 1:07, 1:05, 1:02, 1:02+, 1:06, 1:07+, 1:10+
      • 05/28/14 - 1:11, 1:07, 1:05+, 1:04, 1:03, 1:06, 1:09, 1:09
      • 07/03/14 - 1:12+, 1:08, 1:06, 1:04, 1:04, 1:06+, 1:08+, 1:12
      • 07/19/14 - 1:11, 1:07, 1:05+, 1:03, 1:04, 1:06, 1:09, 1:10+
      • 04/13/15 - 1:09, 1:07, 1:04, 1:02, 1:02+, 1:06, 1:09, 1:10
      • 07/10/15 - 1:21, 1:14, 1:09, 1:03, 1:03, 1:10, 1:13+, 1:19
      • 04/23/16 - 1:16, 1:12, 1:07, 1:04, 1:03+, 1:10, 1:13, 1:14
      • 05/28/16 - 1:19, 1:13, 1:08, 1:05, 1:04+, 1:11, 1:14, 1:17
      • 06/26/16 - 1:16, 1:11+, 1:06, 1:04+, 1:03+, 1:10, 1:17, 1:19

    • 3 x 50: active recovery


    TOTAL: 2,500 SCM

    Comments:
    • My pulse plot shifted in the wrong direction since last month, but that's not entirely surprising, nor was the shift huge. Still a bit better than I was last year about this time.
    • Even though I'm not really training for any specific big meet this summer, I'm having a pretty good summer of training compared to what I was doing in '13 (virtually nothing), '14 and '15.
    • As I noted elsewhere on the forums, I am bummed that the Rough Water Swim is not happening, but excited to try this http://www.nadadoresroughwaterswim.org/w/ instead).
    Tags: broken mile
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  9. Shaky Broken Mile

    by , June 22nd, 2016 at 05:41 PM (Of Swimming Bondage)
    Ever since I got chastised a few years back by the Cal-Berkeley 'Pool Picture Police' for taking a picture of the Golden Bear pool, I've been sure to get in my workout first and then quickly snap a photo on my way out. Unfortunately, what that means is that my hands are often shaking from the extreme effort I always put out and I end up with blurry pictures like this one from the RF Wilkinson YMCA in Williamsburg, VA ...



    What you can't see in this photo (or, let's face it, any pool photo) is that the separate lap pool was kept at a perfect 79/80 degrees. That perfect temperature, though, didn't stop me from heating up, even though my performance on my Broken Mile test wasn't so hot!

    Warmup sets (1,250 set)

    • 1 x 300: IM, kick-drill-swim
    • 3 x 100: on 1:20, free swim, descend w/snorkel (1:10 -> 1:06)
    • 6 x 50: on 0:55, kick, descend in 3s, dolphin-flutter, 3 w/board, 3 on back
    • 12 x 25: on 0:30, odds easy, evens fast fly-back-free, twice through
    • 1 x 50: easy w/snorkel


    Broken Mile (1,500 set / 2,750 total)

    3 rounds of:

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

    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

    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

    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


    Cool-down (250 set / 3,000 total)
    5 x 50: active recovery w/snorkel on 0:40, 0:45, 0:50, 0:55

    TOTAL: 3,000 SCY

    Comments:
    Categories
    Swim Workouts
  10. Unbreaking

    by , May 19th, 2016 at 08:54 PM (Of Swimming Bondage)
    Man, it really takes me long to recover from a big meet. I'm not sure how much of this is physical versus emotional/mental, but I still feel like crap in the water. Today's performance on the Broken Mile was a little better and I had a few moments in the set, but never longer than a 25, where my stroke felt connected and good. My goal was to hold 35 - 1:11 - 1:48 and I pretty much did that. It wasn't a slog, but it also was pretty far from being smooth:

    Warmup sets (1,500 set)


    • 1 x 400: IM, kick drill
    • 4 x 100: on 1:30, free swim, descend w/buoy, paddles, snorkel (1:15, 1:13+, 1:12, 1L11)
    • 8 x 50: on 0:50, w/monofin 10 USDKs AFAP off first wall on belly then easy into a fast turn and & 10 USDKs AFAP on back
    • 6 x 50: on 1:00, #1 and #6 easy, #2 to #5 strong IM order (0:35, 0:37+, 0:43, 0:34)


    Broken Mile (1,500 set / 3,000 total)


    • 3 rounds of:
      • 3 x 50: on 0:50
      • 2 x 100: on 1:35
      • 1 x 150: on 2:20

    • 50s
      • 04-12-12 - 0:32 to 0:33+
      • 04-18-14 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34
      • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
      • 08-26-15 - 0:35s on all rounds
      • 09-02-15 - 0:33 to 0:33+ on all rounds
      • 09-09-15 - solid 33s on round 1 and 2, then 0:33+ to 0:34+ on round 3
      • 09-19-15 - 0:35s on round 1, 0:35, 0:34+, 0:34, 0:34 on round 2, 0:34s on round 3
      • 09-25-15 - 0:35s on round 1, 0:34+ on round 2 and 0:33s on round 3
      • 09-30-15 - 0:33s on rounds 1 and 2, 0:33+ to 0:34 on round 3
      • 10-06-15 - 0:32+ on round 1; 0:33 then 0:32+ on round2; 0:32s on round 3
      • 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
      • 02-15-16 - 32+, 33, 34, 35, 35, 35, 35, 35, 35+
      • 05-06-16 - 36, then a mix of 34+/35s
      • 05-19-16 - 35, 34, 34, 35, 35, 34, 35, 35, 34-


    • 100s
      • 04-12-12 -- were 1:06 to 1:08, those bookends each occurred once
      • 04-18-14 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
      • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
      • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3
      • 09-02-15 - 1:08 to 1:08+ on all rounds
      • 09-09-15 - 1:07 & 1:07+ on round 1, 1:08s on round 2, then 1:09+ and 1:11 on round 3
      • 09-19-15 - 1:12+, 1:11, 1:12, 1:10+, 1:10+, 1:10
      • 09-25-15 - 1:12, 1:10, 1:10+, 1:10, 1:08, 1:08
      • 09-30-15 - 1:07, 1:07, 1:07+, 1:07+, 1:09+, 1:11 (last one w/buoy)
      • 10-06-15 - 1:06+, 1:06+, 1:06+, 1:07, 1:06+, 1:06+
      • 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
      • 02-15-16 - 1:10, 1:10+, 1:12, 1:12, 1:12, 1:12
      • 05-06-16 - 1:14, then 1:12s with the odd 1:11 in there
      • 05-19-16 - 1:11+, 1:10+, 1:11+, 1:10, 1:12, 1:11

    • 150s
      • 04-12-12 - 1:41, 1:41, 1:40
      • 04-18-14 - 1:42, :142+, 1:43
      • 08-25-14 - 1:48, 1:50, 1:46
      • 08-26-15 - 1:51, 1:47, 1:50
      • 09-02-15 - 1:43, 1:43, 1:42
      • 09-09-15 - 1:43, 1:43+, 1:49 (even though I put on a buoy and paddles to try to help my failing arms)
      • 09-19-15 - 1:48, 1:46+, 1:45
      • 09-25-15 - 1:46+, 1:46+, 1:41+
      • 09-30-15 - 1:42+, 1:43, 1:50 (last one w/buoy & paddles)
      • 10-06-15 - 1:40+, 1:40, 1:40
      • 10-21-15 - 1:40, 1:39+, 1:37+
      • 02-15-16 - 1:48, 1:48+, 1:50
      • 05-06-16 - 1:50, 1:48, 1:43 (but I really pushed the last one hard)
      • 05-19-16 - 1:48, 1:47+, 1:45


    Cool-down 250

    TOTAL: 3,250 SCM

    Comments:
    • I had a brutally long day trip yesterday over to LA that required me to wake up at 4am. While I was pretty tired on Tuesday night, I got myself into one of those loops where I got worried that I wouldn't get enough sleep and then proceeded to not be able to fall asleep until right near midnight. Somehow I survived the day and even had some decently good client and team meetings, but I'm still pretty whacked from that.


    Tags: broken mile
    Categories
    Swim Workouts
  11. Recovering from Greensboro

    by , May 6th, 2016 at 07:16 PM (Of Swimming Bondage)
    After 4-5 days focused on family, friends and racing last week, I needed to hunker back down behind the computer this week to try to get my arms back around all of my "real" work. I think I finally felt some semblance of control by the end of the day Thursday and so can hopefully get back into a more balanced groove of work, family and training. Until today, I alternated between light yoga (Monday/Wednesday) and light swimming (Tuesday 1K, Thursday 2K), but I dove in this morning and tried to see what I had left in the tank for my Broken Mile set:

    Warmup sets (1,500 set)

    • 1 x 400: IM, kick drill
    • 4 x 100: on 1:30, free swim, descend w/buoy, paddles, snorkel
    • 8 x 50: on 0:50, w/monofin 10 USDKs AFAP off first wall on belly then easy into a fast turn and & 10 USDKs AFAP on back
    • 6 x 50: on 1:00, #1 and #6 easy, #2 to #5 strong IM order (0:35, 0:37+, 0:43, 0:35)


    Broken Mile (1,500 set / 3,000 total)


    • 3 rounds of:
      • 3 x 50: on 0:50
      • 2 x 100: on 1:35
      • 1 x 150: on 2:20

    • 50s
      • 04-12-12 - 0:32 to 0:33+
      • 04-18-14 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34
      • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
      • 08-26-15 - 0:35s on all rounds
      • 09-02-15 - 0:33 to 0:33+ on all rounds
      • 09-09-15 - solid 33s on round 1 and 2, then 0:33+ to 0:34+ on round 3
      • 09-19-15 - 0:35s on round 1, 0:35, 0:34+, 0:34, 0:34 on round 2, 0:34s on round 3
      • 09-25-15 - 0:35s on round 1, 0:34+ on round 2 and 0:33s on round 3
      • 09-30-15 - 0:33s on rounds 1 and 2, 0:33+ to 0:34 on round 3
      • 10-06-15 - 0:32+ on round 1; 0:33 then 0:32+ on round2; 0:32s on round 3
      • 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
      • 02-15-16 - 32+, 33, 34, 35, 35, 35, 35, 35, 35+
      • 05-06-16 - 36, then a mix of 34+/35s


    • 100s
      • 04-12-12 -- were 1:06 to 1:08, those bookends each occurred once
      • 04-18-14 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
      • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
      • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3
      • 09-02-15 - 1:08 to 1:08+ on all rounds
      • 09-09-15 - 1:07 & 1:07+ on round 1, 1:08s on round 2, then 1:09+ and 1:11 on round 3
      • 09-19-15 - 1:12+, 1:11, 1:12, 1:10+, 1:10+, 1:10
      • 09-25-15 - 1:12, 1:10, 1:10+, 1:10, 1:08, 1:08
      • 09-30-15 - 1:07, 1:07, 1:07+, 1:07+, 1:09+, 1:11 (last one w/buoy)
      • 10-06-15 - 1:06+, 1:06+, 1:06+, 1:07, 1:06+, 1:06+
      • 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
      • 02-15-16 - 1:10, 1:10+, 1:12, 1:12, 1:12, 1:12
      • 05-06-16 - 1:14, then 1:12s with the odd 1:11 in there

    • 150s
      • 04-12-12 - 1:41, 1:41, 1:40
      • 04-18-14 - 1:42, :142+, 1:43
      • 08-25-14 - 1:48, 1:50, 1:46
      • 08-26-15 - 1:51, 1:47, 1:50
      • 09-02-15 - 1:43, 1:43, 1:42
      • 09-09-15 - 1:43, 1:43+, 1:49 (even though I put on a buoy and paddles to try to help my failing arms)
      • 09-19-15 - 1:48, 1:46+, 1:45
      • 09-25-15 - 1:46+, 1:46+, 1:41+
      • 09-30-15 - 1:42+, 1:43, 1:50 (last one w/buoy & paddles)
      • 10-06-15 - 1:40+, 1:40, 1:40
      • 10-21-15 - 1:40, 1:39+, 1:37+
      • 02-15-16 - 1:48, 1:48+, 1:50
      • 05-06-16 - 1:50, 1:48, 1:43 (but I really pushed the last one hard)


    Cool-down 250

    TOTAL: 3,250 SCM

    Comments:


    • My goal today was to see if I could comfortably hold around 1:12 pace per 100 and I kind of did that.
    • My summer racing plans are going to be hit & miss (mostly misses) with a bunch of either single event days or single day attendance at meets. My primary focus this summer will be training for endurance so that I can be ready to do the Daily Double (1 mile and 5K Gatorman) at La Jolla in early September, but I still want to keep my racing chops well-tuned.
    • Here's what I'm thinking of for summer racing:
      • May 14th - 4,500 open water race at Canyon Lake (https://azopenwater.com/canyon-2/).
      • May 30th - I'm going to enter the 1500 at the USAS Cactus Classic meet and see what I can do.
      • June right now is a vast wasteland of no racing as of now. There's a chance I'll get in a 400 IM at a local USAS meet.
      • July has a few things in play:
        • July 24th - I should be around San Mateo and able to race that day of the Pacific Masters Champs
        • July 29th - not sure I'll be able to swing this, but Stewart pointed out the meet at Texas A&M and I'd love to fly in for an evening that included both the 400 IM and 1500
        • July 28th/29th - the more likely scenario is I swim some events at the AZ USAS Senior State Champs.

      • August has two possibilities
        • August 5th - attend Friday events at Mission Viejo at Southwest Zone Meet.
        • August 6th/7th - attend one day of the AZ State Champs down at U of A.

    • I don't see any path to me getting to Portland for Nationals, but there's a non-zero, very low probability of me dropping into Vancouver to swim at the America's Masters Games (https://www.americasmastersgames2016.com/). I'd be more excited about the latter if it was going to be sanctioned, but apparently not.
    Tags: broken mile
    Categories
    Swim Workouts , Planning
  12. Ready to rest

    by , April 20th, 2016 at 10:53 AM (Of Swimming Bondage)
    I managed to get over to Camarillo a little earlier than I normally do when I take an evening flight and shut the lights out around 10:30pm, which is very good for me when on a business trip. I had set my alarm for 6am, but awoke a little before 5:30am and had time to get in some light yoga before heading over to the Pleasant Valley Aquatic Center for my last, hard workout before Greensboro, a repeat of my Broken Mile, aiming to hold as close to 1:00/100 as possible:

    Warmup sets (1,250 set)


    • 1 x 300: IM, kick-drill-swim
    • 3 x 100: on 1:20, free swim, descend w/snorkel (1:08, 1:06, 1:03)
    • 6 x 50: on 0:55, kick, descend in 3s, 3 as dolphin-breast on back, 3 as dolphin-back on back
    • 12 x 25: on 0:30, odds easy, evens fast IM order, then last two as fly and breast
    • 1 x 50: easy w/snorkel


    Broken Mile (1,500 set / 2,750 total)

    3 rounds of:


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


    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


    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

    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-


    Cool-down (250 set / 3,000 total)
    5 x 50: active recovery w/snorkel on 0:40, 0:45, 0:50, 0:55

    TOTAL: 3,000 SCY

    Comments:


    • I certainly didn't feel in warmup like I was going to have a great workout, but I managed to lock into the right pace by the first round 100s, as well as to be primarily at 13 SPL, with a few initial lengths at 12 and some ending lengths at 14. I pushed the last 75 of the last 150 as if it was the last part of a race and that felt good to do.
    • At this stage, I'm pretty happy with where my endurance is, so it's time to really start resting for Greensboro
  13. Rye high and the achy-breaky mile

    by , April 13th, 2016 at 09:09 AM (Of Swimming Bondage)
    Toronto really was a blur of family fun, city exploration and swimming. I managed to squeeze in a fourth day of swimming this past Saturday there, logging a pretty slow partial version (3K total) of my 400 IM test set in a rare 25 yard pool at Ryerson University -


    (photo linked from the Ryerson Recreation website)

    I didn't complete the entire workout for two reasons. First, I was slow and so that tends to reduce my motivation to do a straight 400 IM in workout. Second, it took me awhile to find the pool as it appears that the complete recreation facility was underground. I reached the address location - 50 Gould Street - and figured I'd see a massive building, but, instead found a grassy park. I walked around for a bit, back out to the main streets until I finally figured out that I had to go underground to check into the rec center, down another level to the locker rooms and another level to the pool. This 'dungeon-like' old pool reminded me in some ways of one of my favorite pools I used to swim in growing up, the tiny & cramped Virginia Commonwealth University pool (now gone the way of the wrecking ball) ...


    (photo linked from the VCU website)

    There was always a meet there in early January and I'd come off mega-distance winter training, do a very small drop taper and simply rock my distance events. I only wish I had had that feeling while swimming at Ryerson.

    I got back home on Sunday, took a planned day out of the pool then and could only carve out 20 minutes for a 1,000 on Monday as I tried (and am still doing so) to dig myself out of the vacation hole at work. I attempted my Broken Mile test set on Tuesday (most recent notes from SCM version here - http://forums.usms.org/entry.php?381...en-Monday-Mile) and was really running pretty well on this:
    • 50s - 32, 32, 31+, 32, 32+, 32+, 32, 32+, 32)
    • 100s - 1:05, 1:06+, 1:06, 1:07, 1:07+
    • 150s - 1:39+, 1:42


    ... but had persistent leg cramps throughout the set and blew off the last 100 and 150.
    Categories
    Swim Workouts
  14. Broken down in pleasant town

    by , March 29th, 2016 at 11:26 AM (Of Swimming Bondage)
    After a solid 21K week of training last week, I took a planned day of rest on Monday and got a deep, deep massage from my new favorite masseuse. I felt like I had gone through a tough workout by last night and had that good/bad mixed feeling I have the first day or two after a good massage - kind of beaten up, but in all the right places and with a looseness that I know, with a few more days, will result in me feeling much, much better.

    I got to Camarillo very late last night and wasn't able to shut the lights out until just before midnight, so getting up at 6 this morning to head over to the Pleasant Valley Aquatic Center ...



    ... was pretty tough.

    As I'm hoping to knock out a solid 1,650 this Saturday at our AZ State Championships (https://www.clubassistant.com/club/m...2267&smid=7466), my workout plan today was to do my Broken Mile set and try to hold a 1:01+/1:02- pace, but it was such a struggle that I blew off most of the last round:

    Warmup sets (1,500 set)


    • 1 x 400: IM, kick drill
    • 4 x 100: on 1:20, free swim, descend w/snorkel (1:12, 1:08+, 1:06+, 1:00)
    • 4 x 100: on 1:45, dolphin-flutter kick, odds w/board, evens on back, descended 1:34, 1:28, 1:29, 1:26
    • 6 x 50: on 1:00, #1 and #6 easy free w/snorkel, #2 to #5 as fly (0:31), back (0:34), free (0:31), back (0:32+


    Broken Mile (1,500 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


    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+


    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


    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


    TOTAL: 3,000 SCY

    Comments:
    • I'm entered in the 400 IM, 200 fly, 100 IM and 1650 on Saturday. I've already decided to blow off the 400 IM as I'd like to see if I can do a decent 200 fly. I'll make a game-day decision on the 100 IM, but my main event for the day will be the 1650. I'm going to rest into the meet, shave and throw on a new tech suit to see what I can do with that. I'd really love to get under the 17:18.11 that I went back in 2001 at my very first Masters Nationals, which I feel pretty confident in.
    Tags: broken mile
    Categories
    Swim Workouts
  15. Bonk-en Monday Mile

    by , February 15th, 2016 at 07:59 PM (Of Swimming Bondage)
    I didn't think my Aussie 200s fly yesterday had taken that much out of me yesterday, but I was sore when I woke up today, sluggish and slow in warmup and it just went downhill from there.

    Warmup sets (1,500 set)


    • 1 x 400: IM, kick drill
    • 4 x 100: on 1:30, free swim, descend w/buoy, paddles, snorkel (1:21, 1:18, 1:17, 1:02+)
    • 8 x 50: on 0:50, w/monofin 10 USDKs AFAP off first wall on belly then easy into a fast turn and & 10 USDKs AFAP on back
    • 6 x 50: on 1:00, #1 and #6 easy, #2 to #5 strong IM order (0:35, 0:35, 0:41, 0:33)


    Broken Mile (1,500 set / 3,000 total)

    • 3 rounds of:
      • 3 x 50: on 0:50
      • 2 x 100: on 1:35
      • 1 x 150: on 2:20

    • 50s
      • 04-12-12 - 0:32 to 0:33+
      • 04-18-14 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34
      • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
      • 08-26-15 - 0:35s on all rounds
      • 09-02-15 - 0:33 to 0:33+ on all rounds
      • 09-09-15 - solid 33s on round 1 and 2, then 0:33+ to 0:34+ on round 3
      • 09-19-15 - 0:35s on round 1, 0:35, 0:34+, 0:34, 0:34 on round 2, 0:34s on round 3
      • 09-25-15 - 0:35s on round 1, 0:34+ on round 2 and 0:33s on round 3
      • 09-30-15 - 0:33s on rounds 1 and 2, 0:33+ to 0:34 on round 3
      • 10-06-15 - 0:32+ on round 1; 0:33 then 0:32+ on round2; 0:32s on round 3
      • 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
      • 02-15-16 - 32+, 33, 34, 35, 35, 35, 35, 35, 35+


    • 100s
      • 04-12-12 -- were 1:06 to 1:08, those bookends each occurred once
      • 04-18-14 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
      • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
      • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3
      • 09-02-15 - 1:08 to 1:08+ on all rounds
      • 09-09-15 - 1:07 & 1:07+ on round 1, 1:08s on round 2, then 1:09+ and 1:11 on round 3
      • 09-19-15 - 1:12+, 1:11, 1:12, 1:10+, 1:10+, 1:10
      • 09-25-15 - 1:12, 1:10, 1:10+, 1:10, 1:08, 1:08
      • 09-30-15 - 1:07, 1:07, 1:07+, 1:07+, 1:09+, 1:11 (last one w/buoy)
      • 10-06-15 - 1:06+, 1:06+, 1:06+, 1:07, 1:06+, 1:06+
      • 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
      • 02-15-16 - 1:10, 1:10+, 1:12, 1:12, 1:12, 1:12

    • 150s
      • 04-12-12 - 1:41, 1:41, 1:40
      • 04-18-14 - 1:42, :142+, 1:43
      • 08-25-14 - 1:48, 1:50, 1:46
      • 08-26-15 - 1:51, 1:47, 1:50
      • 09-02-15 - 1:43, 1:43, 1:42
      • 09-09-15 - 1:43, 1:43+, 1:49 (even though I put on a buoy and paddles to try to help my failing arms)
      • 09-19-15 - 1:48, 1:46+, 1:45
      • 09-25-15 - 1:46+, 1:46+, 1:41+
      • 09-30-15 - 1:42+, 1:43, 1:50 (last one w/buoy & paddles)
      • 10-06-15 - 1:40+, 1:40, 1:40
      • 10-21-15 - 1:40, 1:39+, 1:37+
      • 02-15-16 - 1:48, 1:48+, 1:50


    Closing sets (750 set / 3,750 total)
    5 x 50: active recovery on 0:45, 0:50, 0:55, 1:00
    4 x 100: on 2:00, IM kick w/board descend (1:43 -> 1:39)
    1 x 100: easy

    TOTAL: 3,750 SCM

    Comments:


    • Hope I feel better tomorrow! That was rough.
    Tags: broken mile
    Categories
    Swim Workouts
  16. Solid broken mile

    by , January 16th, 2016 at 07:54 PM (Of Swimming Bondage)
    Although I definitely started to feel my morning dryland work as the Broken Mile set went on, I felt so much better today than yesterday. This was a great way to wrap up a solid week of training:

    Warmup sets (1,550 set)

    • 1 x 400: IM, kick drill
    • 4 x 100: on 1:20, free swim, descend w/snorkel (1:10, 1:08, 1:03+, 1:00+)
    • 4 x 100: on 1:45, IM kick, odds w/board, evens on back, descended 1:31, 1:26, 1:26, 1:19
    • 12 x 25: on 0:30, odds easy, evens strong (fly, back, breast, free, fly, free)
    • 1 x 50: easy w/snorkel


    Broken Mile (1,650 set / 3,200 total)
    3 rounds of:



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

    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

    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

    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


    Then continued and did one more round of 3 x 50 on 0:45 and went 0:30, 0:29, 0:28

    Cool-down (300 set / 3,500 total)
    6 x 50: on 0:40, 0:45, 0:50, 0:55, 1:00 active recovery with snorkel

    TOTAL: 3,500 SCY

    Comments:
    • Pretty darn happy now that I'm home and can compare this with previous efforts.
    • Before my December illness and dislocated finger, I had visions of swimming a best time in my 1500 later this month, but I've reset my goals and just want to see if I can be under the 17:26 I went to start last fall. This set today certainly gives me confidence I can do that.

    Tags: broken mile
    Categories
    Swim Workouts
  17. Boy in the Bubble

    by , December 29th, 2015 at 02:56 PM (Of Swimming Bondage)
    I managed to log a whole 1,300 LCM on Sunday at Cactus and was feeling like the worst of my illness was behind me. I was thankful for that, especially as I had to wake up #2 and #3 daughters at 3am on Monday to make the long trek out east to hang with my parents, siblings and their families in Hilton Head for the rest of this week. While the travel day was long (thanks to me being a cheap-o father using Southwest points to get us to Atlanta and then driving the rest of the way), we were rewarded with a nearly full family reunion, something that hasn't happened since 2013.

    One of the many great things about my family - and credit goes to my parents for raising us with a fitness-focus - is that everyone is still involved in some way or another in a variety of sports. We all stayed up quite late last night and slept in fairly long this morning, but then dispersed into different pods of people - some walked, some ran, some biked, some hit the weight room and my Dad, younger sister and I headed over to the Island Recreation Center around 11am for a swim in their bubble-topped pool:



    I had swum here back in fall of 2009, and probably before that, but the pool has had a little bit of a makeover with new a new bottom and tiles around the edges. I also don't recall them having two big digital pace clocks. Though my picture shows the pool empty, it was hopping when we arrived and we all had to share lanes with other swimmers. I felt the best I have since I first started feeling bad and just wanted to see what I would do on my Broken Mile workout in SCY:

    Warmup sets (1,500 set)


    • 1 x 400: IM, kick drill
    • 4 x 100: on 1:30, free swim, descend w/snorkel (1:13, 1:11, 1:09, 1:02+)
    • 4 x 100: on 1:45, IM kick on back, descended 1:31 -> 1:27
    • 6 x 50: on 0:55, #1 and #6 easy w/snorkel, #2 to #5 strong fly/back (0:34+), back (0:35), breast (0:39), free (0:30)


    Broken Mile (1,500 set / 3,050 total)



    • 3 rounds of:
      • 3 x 50: on 0:45, ranged from 0:31 to 0:31++
      • 2 x 100: on 1:25, solid 1:04 to 1:04+
      • 1 x 150: on 2:05, 1:40, 1:37, 1:37


    Cool down with 5 x 50 on 0:40, 0:45, 0:50, 0:55

    TOTAL: 3,250 SCY

    Commentary:


    • I felt simultaneously so crummy from having been out of the water for so long and so happy for feeling like I can get back to training. It was a great way to start the day.
    • Keeping with the family fitness theme, we have four teams lined up for a family 4 on 4 basketball tournament later today.
    Tags: broken mile
    Categories
    Uncategorized
  18. 32 degree broken mile

    by , December 1st, 2015 at 05:40 PM (Of Swimming Bondage)
    Back at home and I dropped into Cactus this chilly morning to do my broken mile workout, trying to hit 0:30/1:01/1:32 and feel like this was a sustainable pace for a mile. It started off very roughly during warmups, but then

    Warmup sets (1,550 set)


    • 1 x 400: IM, kick drill
    • 4 x 100: on 1:20, free swim, descend w/snorkel (1:14 -> 1:05)
    • 4 x 100: on 1:45, IM kick on back, descended 1:30 -> 1:25
    • 12 x 25: on 0:30, odds easy, evens strong (fly, back, breast, free, breast, fly)
    • 1 x 50: easy w/snorkel


    Broken Mile (1,500 set / 3,050 total)
    All times SCM except where noted


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

    • 50s
      • 04-12-12 - 0:32 to 0:33+
      • 04-18-14 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34
      • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
      • 08-26-15 - 0:35s on all rounds
      • 09-02-15 - 0:33 to 0:33+ on all rounds
      • 09-09-15 - solid 33s on round 1 and 2, then 0:33+ to 0:34+ on round 3
      • 09-19-15 - 0:35s on round 1, 0:35, 0:34+, 0:34, 0:34 on round 2, 0:34s on round 3
      • 09-25-15 - 0:35s on round 1, 0:34+ on round 2 and 0:33s on round 3
      • 09-30-15 - 0:33s on rounds 1 and 2, 0:33+ to 0:34 on round 3
      • 10-06-15 - 0:32+ on round 1; 0:33 then 0:32+ on round2; 0:32s on round 3
      • 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
      • 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


    • 100s
      • 04-12-12 -- were 1:06 to 1:08, those bookends each occurred once
      • 04-18-14 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
      • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
      • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3
      • 09-02-15 - 1:08 to 1:08+ on all rounds
      • 09-09-15 - 1:07 & 1:07+ on round 1, 1:08s on round 2, then 1:09+ and 1:11 on round 3
      • 09-19-15 - 1:12+, 1:11, 1:12, 1:10+, 1:10+, 1:10
      • 09-25-15 - 1:12, 1:10, 1:10+, 1:10, 1:08, 1:08
      • 09-30-15 - 1:07, 1:07, 1:07+, 1:07+, 1:09+, 1:11 (last one w/buoy)
      • 10-06-15 - 1:06+, 1:06+, 1:06+, 1:07, 1:06+, 1:06+
      • 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
      • 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

    • 150s
      • 04-12-12 - 1:41, 1:41, 1:40
      • 04-18-14 - 1:42, :142+, 1:43
      • 08-25-14 - 1:48, 1:50, 1:46
      • 08-26-15 - 1:51, 1:47, 1:50
      • 09-02-15 - 1:43, 1:43, 1:42
      • 09-09-15 - 1:43, 1:43+, 1:49 (even though I put on a buoy and paddles to try to help my failing arms)
      • 09-19-15 - 1:48, 1:46+, 1:45
      • 09-25-15 - 1:46+, 1:46+, 1:41+
      • 09-30-15 - 1:42+, 1:43, 1:50 (last one w/buoy & paddles)
      • 10-06-15 - 1:40+, 1:40, 1:40
      • 10-21-15 - 1:40, 1:39+, 1:37+
      • 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)


    Cool-down (200 set / 3,250 total)
    4 x 50: on 0:40, 0:45, 0:50, 0:55 active recovery with snorkel

    TOTAL: 3,250 SCY

    Comments:
    • As I didn't really swim much since last Thursday, I was expecting to feel a bit weak in the water and I did during the warmups, but those fast 25s must have revved me up as the broken mile felt pretty smooth.
    • I almost slipped on the ice on the pool deck before my swim!

    Updated December 1st, 2015 at 06:37 PM by pwb

    Tags: broken mile
    Categories
    Swim Workouts
  19. Busy Broken Mile

    by , November 25th, 2015 at 09:52 AM (Of Swimming Bondage)
    Typically, this week leading up to Thanksgiving gets quite quiet for me as a sufficient number of my clients and team are taking time off; this year, unfortunately, the pattern has been broken and I'm looking at a fully-blocked day at work. With that in mind, I dropped into Cactus right at the 6am opening and squeezed in my Broken Mile workout:

    Warmup sets (1,525 set)

    • 1 x 400: IM, kick drill
    • 1 x 25: easy to get to the side of the pool with better clock view
    • 4 x 100: on 1:20, free swim, descend w/snorkel (1:10, 1:09, 1:07, 1:01)
    • 4 x 100: on 1:45, IM kick on back, descended 1:28 -> 1:23
    • 12 x 25: on 0:30, odds easy, evens strong (fly, back, breast, free, back, fly)



    Broken Mile (1,500 set / 3,000 total)
    All times SCM except where noted

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

    • 50s
      • 04-12-12 - 0:32 to 0:33+
      • 04-18-14 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34
      • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
      • 08-26-15 - 0:35s on all rounds
      • 09-02-15 - 0:33 to 0:33+ on all rounds
      • 09-09-15 - solid 33s on round 1 and 2, then 0:33+ to 0:34+ on round 3
      • 09-19-15 - 0:35s on round 1, 0:35, 0:34+, 0:34, 0:34 on round 2, 0:34s on round 3
      • 09-25-15 - 0:35s on round 1, 0:34+ on round 2 and 0:33s on round 3
      • 09-30-15 - 0:33s on rounds 1 and 2, 0:33+ to 0:34 on round 3
      • 10-06-15 - 0:32+ on round 1; 0:33 then 0:32+ on round2; 0:32s on round 3
      • 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
      • 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


    • 100s
      • 04-12-12 -- were 1:06 to 1:08, those bookends each occurred once
      • 04-18-14 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
      • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
      • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3
      • 09-02-15 - 1:08 to 1:08+ on all rounds
      • 09-09-15 - 1:07 & 1:07+ on round 1, 1:08s on round 2, then 1:09+ and 1:11 on round 3
      • 09-19-15 - 1:12+, 1:11, 1:12, 1:10+, 1:10+, 1:10
      • 09-25-15 - 1:12, 1:10, 1:10+, 1:10, 1:08, 1:08
      • 09-30-15 - 1:07, 1:07, 1:07+, 1:07+, 1:09+, 1:11 (last one w/buoy)
      • 10-06-15 - 1:06+, 1:06+, 1:06+, 1:07, 1:06+, 1:06+
      • 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
      • 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

    • 150s
      • 04-12-12 - 1:41, 1:41, 1:40
      • 04-18-14 - 1:42, :142+, 1:43
      • 08-25-14 - 1:48, 1:50, 1:46
      • 08-26-15 - 1:51, 1:47, 1:50
      • 09-02-15 - 1:43, 1:43, 1:42
      • 09-09-15 - 1:43, 1:43+, 1:49 (even though I put on a buoy and paddles to try to help my failing arms)
      • 09-19-15 - 1:48, 1:46+, 1:45
      • 09-25-15 - 1:46+, 1:46+, 1:41+
      • 09-30-15 - 1:42+, 1:43, 1:50 (last one w/buoy & paddles)
      • 10-06-15 - 1:40+, 1:40, 1:40
      • 10-21-15 - 1:40, 1:39+, 1:37+
      • 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


    Cool-down (275 set / 3,300 total)
    5 x 50: on 0:40, 0:45, 0:50, 0:55 active recovery with snorkel
    1 x 25: back to the locker room side

    TOTAL: 3,300 SCY

    Comments:
    • My neck is definitely on the mend, but I still thought it wise to do the middle round with a snorkel.
    • I was all over the place in terms of pace and perceived effort, but I was happy enough with the last round as it felt like a stroke rate and effort level I might be able to maintain in a race. If I get to swim the 1500 at the SPMA meet, I'd really like to see if I can get under 17:00, which means I need to get really comfortable holding 1:01s in SCY.
    • I'll have to do some pool shopping the next two days - the JCC where I started swimming last year during the winter is closed for a number of months as they have a massive leak they are repairing, and Cactus is also closed for Thursday and Friday. I've got a couple of options in mind, so I will get wet, but I just don't know what the crowds will be like.

    Tags: broken mile
    Categories
    Swim Workouts
  20. No Closer Broken IMile

    by , November 18th, 2015 at 01:15 PM (Of Swimming Bondage)
    I am definitely going to take a day off tomorrow as I've been running pretty hard since Sunday's 3K. This was a good workout today, a repeat of a Broken "I-Mile" set I had done earlier in the year (http://forums.usms.org/entry.php?34988-Broken-IMile), but with substantially worse results! Given the wrecked-ness of my body by the end of the main set and the significant threats of calf cramps throughout it, I skipped the "Kick Closer" and just opted for more cool-down.

    Warmup sets (1,500 set)

    • 1 x 400: IM, kick-drill-kick-swim by 25s
    • 4 x 100: on 1:20, descend w/snorkel (1:09 -> 0:58+)
    • 4 x 100: on 1:45, IM kick, odds w/board, evens on back, descend
    • 6 x 50: on 0:55
      • #1 and #6 are easy freestyle
      • #2 to #5 are IM order, building each one to fast (0:31, 0:32, 0:36, 0:29)


    Broken IM Mile (1,950 set / 3,450 total)
    3 rounds of:


    • 3 x 50: on 0:50 (fly rd 1 and back rd 2) and 0:55 (breast rd 3), with the goal of descending to 400 IM race pace on each stroke
      • 01-17-2015
        • Fly 0:32, 0:31+, 0:31
        • Back 0:35 -> 0:31
        • Breast 0:39 -> 0:35+

      • 11-18-15
        • Fly 0:33 -> 0:30+
        • Back 0:37 -> 0:32+
        • Breast 0:39 -> 0:36+

    • 2 x 100: IM swim
      • 1st on 1:30, target 1:10 to 1:12
        • 01-17-15 - made it
        • 11-18-15 - was 1:14s

      • 2nd on 1:30, 1:45, 2:00, aiming for 1:03/04
        • 01-17-15 - made it
        • 11-18-15 - was 1:09s

    • 1 x 150: on 2:00, descend by round going fly-back-breast
      • 01-17-15 - 1:50, 1:45, 1:42
      • 11-18-15 - 1:53, 1:51, 1:47


    3 x 50: on 0:45, free descend

    • 01-17-15 - w/flipped finish and went 0:31 -> 0:27+
    • 11-18-15 - straight touch and went from 0:32+ to 0:28


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

    TOTAL: 3,450 SCY

    Comments:
    • I keep hoping that I can go hard many days in a row, but this, the 4th day, proved me wrong. This wasn't a horrible performance given the relative lack of IM training I've been doing, but I was huffing, puffing and tired throughout the entirety of the workout.

    Updated November 18th, 2015 at 01:24 PM by pwb

    Tags: broken mile
    Categories
    Swim Workouts
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