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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. Testing 3,3,3

    by , March 12th, 2018 at 10:48 PM (Of Swimming Bondage)
    I slept great last night - out like a light at 10pm and easily up at 5:30am - and was in the water at the JCC a little after 6am for my 3 x 300 Test Set:

    Warmup sets (1,800 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim w/snorkel (1:15, 1:14, 1:11, 1:10)
      • really was feeling the 3,700 yard workout from last night

    • 4 x 100: on 1:45, dolphin-flutter kick by 25s, descend; odds w/board, evens on back
    • 12 x 25: on 0:30, odds easy, evens fast fly-back-free
    • 6 x 50: #1 and #6, cruise w/snorkel, #2 to #5 on 0:50, aiming to hold 0:30s



    3 x 300 Test Set (900 set / 2,700 total)
    3 x 300: on 4:00, aim to hold the fastest pace consistently both within 100s and across the 300s


    • 12-13-13 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
    • 02-27-14 - 3:16, 3:12, 3:10+
    • 05-21-14 - 3:14+, 3:10, 3:06
    • 01-04-16 - 3:16, 3:15, 3:14
    • 01-20-16 - 3:11+, 3:09, 3:06
    • 02-03-16 - 3:09, 3:09, 3:11
    • 11-20-16 - 3:09, 3:10+, 3:09
    • 12-03-16 - 3:08+, 3:09, 3:08++
    • 11-05-17 - 3:31, 3:35, 3:44
    • 12-01-17 - 3:24, 3;21+, 3:17
    • 01-09-18 - 3:13+, 3:15, 3:12+
    • 03-12-18 - 3:22, 3:18, 3:15


    Cool-down (300 set / 3,000 total)

    • 6 x 50: 2 each on 0:40, 0:45, 0:50


    TOTAL: 3,000 SCY

    Comments:
    • All things considered with the last month of training, this was better than anticipated. It took me a LONG time to get warmed up and my stroke was a bit choppier than I'd like, but I pushed hard and it felt good to do that.
    Tags: test 3 x 300
    Categories
    Swim Workouts
  2. Forgot the shoe, so switcharoo

    by , January 10th, 2018 at 09:37 PM (Of Swimming Bondage)
    My new workout vision for each week is:
    • Monday - OFF
    • Tuesday - PT in the morning, run + easy swim in the evening (~1.5 to 2k)
    • Wednesday - 3-3.5K aerobic free-centric workout in the morning
    • Thursday - PT in the morning, run in the evening '
    • Friday - 3-3.5K aerobic free-centric workout in the morning
    • Saturday and Sunday - 3.5 to 4k IM-centric workout on each day


    I totally nailed Monday and was on track for Tuesday until I opened my bag in the locker room after work and realized I had not packed any running gear. So, I switched up and did my "Wednesday" morning swim on Tuesday evening, a repeat of my 3 x 300 free test set:

    Warmup sets (1,850 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim w/snorkel
    • 1 x 400: on 6:30, dolphin-flutter kick w/board, 5:51
    • 8 x 50:
      • #1 and #7 on 1:20, breast kick w/snorkel and strap
      • #2 to #4 on 0:50 and #5 to #7 on 0:45, free swim, aiming to hold 0:30s (was more like 0:30+ with a few low 0:31s)

    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy


    3 x 300 Test Set (900 set / 2,750 total)

    3 x 300: on 4:00, aim to hold the fastest pace consistently both within 100s and across the 300s

    • 12-13-13 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
    • 02-27-14 - 3:16, 3:12, 3:10+
    • 05-21-14 - 3:14+, 3:10, 3:06
    • 01-04-16 - 3:16, 3:15, 3:14
    • 01-20-16 - 3:11+, 3:09, 3:06
    • 02-03-16 - 3:09, 3:09, 3:11
    • 11-20-16 - 3:09, 3:10+, 3:09
    • 12-03-16 - 3:08+, 3:09, 3:08++
    • 11-05-17 - 3:31, 3:35, 3:44
    • 12-01-17 - 3:24, 3;21+, 3:17
    • 01-09-18 - 3:13+, 3:15, 3:12+



    • I kind of felt a bit sloppy, but very happy with the performance on that. While one workout / one set is not enough to state equivalency, that puts me back where I was at the start of 2016, the year in which I swam my fastest ever 1000 and 1650 times

    Last Bit of Pace (250 set / 3,000 total)
    5 x 50: on 0:45, aim to hold first 4 at 0:30 and then cool-down

    TOTAL: 3,000 SCY

    This morning, I then ran 2.75 miles on the treadmill and got in a 1,500 warmup "workout." I'll get back on plan tomorrow!
    Tags: test 3 x 300
    Categories
    Swim Workouts
  3. Bad blogger tests the extended taper

    by , December 3rd, 2017 at 10:46 PM (Of Swimming Bondage)
    After the Ron Johnson meet (http://forums.usms.org/entry.php?413...I-love-to-race!), I kind of went on an unintentional extended taper, getting in a couple of easy swims before Thanksgiving and then flying up to Toronto to visit my second daughter for the long weekend. I did nab two new pools for my www.1001pools.com effort, #322 (Miles Nadal JCC) and #323 (U of T Benson Pool), that were both 25 yards rather than metres long. I was in somewhat crowded open lap swimming times in each pool, but managed to get in a semblance of my Broken Mile set at the JCC and then a partial 'Hackett 200' effort at the U of T training pool. I was kind of slow getting back into swimming this week, but managed two good workouts this week.

    Friday - 3 x 300 Test Set
    As with the last effort about a month ago (http://forums.usms.org/entry.php?412...s-good-to-bonk), I did my typical 1,750 warmup and then got into it, with MUCH better results:

    • 12-13-13 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
    • 02-27-14 - 3:16, 3:12, 3:10+
    • 05-21-14 - 3:14+, 3:10, 3:06
    • 01-04-16 - 3:16, 3:15, 3:14
    • 01-20-16 - 3:11+, 3:09, 3:06
    • 02-03-16 - 3:09, 3:09, 3:11
    • 11-20-16 - 3:09, 3:10+, 3:09
    • 12-03-16 - 3:08+, 3:09, 3:08++


    • 11-05-17 - 3:31, 3:35, 3:44
    • 12-01-17 - 3:24, 3;21+, 3:17

    If I could get back to the 3:10 average range by February, I'll be setting myself up for a great spring of racing.

    Sunday - 400 IM Test set
    I did a bit shorter warmup and cool-down, but made some marginal improvements on my 400 IM Test set today:

    Warmup sets (1,450 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend swim, (1:12, 1:08, 1:08, 1:07)
    • 4 x 100: on 1:45, dolphin-flutter kick descend odds w/board, evens on back (1:26 -> 1:21)
    • 8 x 25: on 0:30, odds easy, evens fast IM order (0:13+, 0:15, 0:17, 0:12+)
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,500 total)

    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 12/30/14 - SCY - 30, 31, 37, 28
      • 02/12/15 - SCY - 31+, 30+, 36, 27+
      • 01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)
      • 02/08/16 - SCY - 31+, 32+, 37, 29
      • 11/04/17 - SCY - 31, 35, 39, 29
      • 11/11/17 - SCY - 31, 33, 37+, 28
      • 12/03/17 - SCY - 32+, 33, 38, 29

    • 1 x 50: on 1:00, easy
    • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCY target would be to descend from 1:14+ to 1:02+
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
      • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05
      • 01/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+
      • 02/08/16 - SCY - 1:16, 1:12, 1:09, 1:05
      • 11/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+
      • 11/11/17 - SCY - 1:17, 1:15, 1:10, 1:07
      • 12/03/17 - SCY - 1:16, 1:14, 1:10, 1:06

    • 1 x 50: easy on 1:00
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 12/30/14 - SCY - 2:30, 2:18
      • 02/12/15 - SCY - 2:31, 2:17
      • 01/18/16 - SCY - 2:35, 2:17
      • 02/08/16 - SCY - 2:36, 2:17
      • 11/04/17 - SCY -2:40, 2:26
      • 11/11/17 - SCY -2:33, 2:23+
      • 12/03/17 - SCY - 2:36, 2:23

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 5:20, hard
      • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
      • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
      • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
      • 03/15/14 - SCY from push - 4:40
      • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)
      • 02/12/15 - SCY - 4:47
      • 02/08/16 - SCY - 4:46
      • 11/04/17 - SCY from push - 4:56
      • 11/11/17 - SCY from push - 4:53
      • 12/03/17 - SCY from push - 4:51

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


    TOTAL: 3,500 SCY

    Comments:

    • Have to start some core work in addition to my PT workouts. My abs were burning on the IM set today on both the 200 and 400.



  4. 'Twas good to bonk

    by , November 7th, 2017 at 08:33 PM (Of Swimming Bondage)
    I've never been as happy to bonk in a workout as I was this Sunday. While I probably should be sad and realize this showed how out-of-shape I am, I took the positive view that it indicated I am finally able to work hard enough over the course of a week to be good and truly tired.

    On Sunday morning, I had gone to the JCC and done an aerobic version of my 2 mile treadmill version, as well as the stretch cord portion of my shoulder PT routine. I went back in the afternoon, with the aim of attempting my 3 x 300 test set followed by a USRPT set of IM 25s. I swam well through the same 1,750 warmup as I had done on Saturday (http://forums.usms.org/entry.php?412...00-IM-test-set!) and then launched into 3 x 300 on 4:00, aiming to hold a consistent, 'best average' pace across the set. The data below shows prior SCY performances:

    • 12-13-13 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
    • 02-27-14 - 3:16, 3:12, 3:10+
    • 05-21-14 - 3:14+, 3:10, 3:06
    • 01-04-16 - 3:16, 3:15, 3:14
    • 01-20-16 - 3:11+, 3:09, 3:06
    • 02-03-16 - 3:09, 3:09, 3:11
    • 11-20-16 - 3:09, 3:10+, 3:09
    • 12-03-16 - 3:08+, 3:09, 3:08++


    ... but I knew I'd be nowhere near those times. I didn't feel too bad on the first one (even though it was slow compared to the above) and then just fell apart from there:

    • 11-05-17 - 3:31, 3:35, 3:44


    Needless to say, I was limping into the wall on that last one and traded my set of USRPT 25s for a long set of UHT - Ultra Hot Tub

    Monday is now my ideal rest day and I really enjoyed doing nothing other than a dog walk and my ~30 minute gentle yoga + meditation routine. I was back at the pool this morning for a long workout, the main set being the 'Hackett 200' set done as IMs:

    Warmup sets (1,650 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:40, back descend swim
    • 4 x 100: on 1:50, IM kick descend on back
    • 16 x 25: on 0:30, odds easy free, evens fast IM order
    • 1 x 50: easy w/snorkel



    Hackett 200 Test Set (2,000)


    • 16 x 50: on 0:45, every 4th one at target 200 race pace IM order (remainder easy free w/snorkel)
    • 1 x 50: on 1:30, 'Soni kick drill' (breast kick w/snorkel and Finis band around my knees to promote narrow kick)


    • 12 x 50: on 0:50, every 3rd one at target 200 race pace IM order (remainder easy free w/snorkel)
    • 1 x 50: on 1:20, 'Soni kick drill' (breast kick w/snorkel and Finis band around my knees to promote narrow kick)


    • 8 x 50: on 0:55, every 2nd one at target 200 race pace IM order (remainder easy free w/snorkel)
    • 1 x 50: on 1:20, 'Soni kick drill' (breast kick w/snorkel and Finis band around my knees to promote narrow kick)


    • 4 x 50: on 1:00, at target 200 race pace IM order
    • 4 x 50: active recovery w/snorkel on 0:40, 0:45, 0:50


    TOTAL: 4,000 SCY



    Comments:
    • I didn't bring my dive slate and so didn't write down the times, but was roughly:
      • Fly - started at 0:34 and pretty much dropped a second each round, ending up at 0:31 on the last roung
      • Back - 0:34 -> 0:32+
      • Breast - 0:39 -> 0:37
      • Free - pretty solid 0:29/0:30

    • This was a good start to the day and the week of training
    Categories
    Swim Workouts
  5. 18 hours and the 3 x 3

    by , December 3rd, 2016 at 11:52 AM (Of Swimming Bondage)
    After a long and late company dinner event on Thursday night in NJ, I opted for sleep on Friday morning and just some light yoga before what turned out to be roughly an 18 hour workday. I managed to squeeze in 7 hours of sleep last night and wasn't sure how well I'd do this morning on my 3 x 300 test set, but the result was pretty good, a slight improvement over two weeks ago:

    Warmup Sets (1,800 set)

    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:20, free swim, descend, start w/snorkel, buoy and paddles and drop one piece of equipment after each one (1:11->1:05)
    • 4 x 100: on 1:40, IM kick w/board, descend (1:35 -> 1:26)
    • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order (0:31, 0:32+, 0:37, 0:29+)
    • 4 x 25: on 0:35, w/paddles & snorkel, going 5-6-7-8 AFAP strokes off the wall
    • 3 x 50: on 0:45, trying to hold 0:30s, and was 0:30, 0:30, 0:29
    • 1 x 50: easy w/snorkel


    3 x 300 Test Set (1,200 set / 3,000 total)


    • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
      • 12-13-2013 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
      • 02-27-14 - 3:16, 3:12, 3:10+
      • 05-21-14 - 3:14+, 3:10, 3:06
      • 01-04-16 - 3:16, 3:15, 3:14
      • 01-20-16 - 3:11+, 3:09, 3:06
      • 02-03-16 - 3:09, 3:09, 3:11
      • 11-20-16 - 3:09, 3:10+, 3:09
      • 12-03-16 - 3:08+, 3:09, 3:08++

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


    TOTAL: 3,000 SCY

    Comments:


    • On Wisconsin!
    Tags: test 3 x 300
    Categories
    Swim Workouts
  6. Not-so-brutal 400s and 3 x 300 test set

    by , November 21st, 2016 at 12:13 AM (Of Swimming Bondage)
    I was off my game plan for training on both Thursday and Friday due to very long work / travel days, but got back into the JCC on Saturday for a not-so-brutal variant of this main set from Stewart - http://forums.usms.org/entry.php?389...rday&bt=123042. Rather than aiming for race pace, I just focused on target 3K pace and was consistently 0:15s on the 25s, 0:31+/0:32 on the 50s, 1:04+/1:05 on the 100s and then was 2:11s on the 200s until I pushed the last one and popped a 2:03.

    This morning, I got in a nice, but not long (~2.5 miles) hike with my youngest daughter and youngest dog in the morning and then was back at the J for a cloudy afternoon run at my 3 x 300 test set, which I haven't done in SCY since February. The result was pretty pleasing:

    Warmup Sets (1,800 set)


    • 1 x 400: IM, kick-drill by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel
    • 4 x 100: on 1:45, IM kick on back, descend
    • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order (0:31, 0:32, 0:37, 0:28+)
    • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall on the 1st four, easy on #5 and fast (0:12+) on #6
    • 1 x 50: easy w/snorkel
    • 3 x 50: on 0:45, trying to hold 0:30s, but was 0:29s
    • 1 x 50: easy w/snorkel


    3 x 300 Test Set (1,200 set / 3,000 total)


    • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
      • 12-13-2013 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
      • 02-27-14 - 3:16, 3:12, 3:10+
      • 05-21-14 - 3:14+, 3:10, 3:06
      • 01-04-16 - 3:16, 3:15, 3:14
      • 01-20-16 - 3:11+, 3:09, 3:06
      • 02-03-16 - 3:09, 3:09, 3:11
      • 11-20-16 - 3:09, 3:10+, 3:09

    • 6 x 50: active recovery w/snorkel, 1 on 0:35, 2 on 0:40, 3 on 0:45


    TOTAL: 3,000 SCY

    Comments:


    • The weather turned cold enough this week that I had to turn the heaters on my pool off. In some years I have made it all the way to Thanksgiving, but not this year. On the flip side, the warmer spring this year meant that I got back in it much earlier than usual.
    Tags: test 3 x 300
    Categories
    Swim Workouts
  7. Oh Canada 3s

    by , October 8th, 2016 at 06:03 PM (Of Swimming Bondage)
    My oldest daughter had given me a Canadian National team cap autographed by one of her Olympian teammates and I decided that was just the extra bit of mojo-tivation I needed today for my 3 x 300 test set. Not sure if the cap was the reason, but the results were improved over 4 weeks ago and getting closer to the range I'd like to be in:

    Warmup sets (1,750 set)

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim (1:15, 1:14, 1:13, 1:11)
    • 8 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
    • 4 x 50: on 1:05, kick descend, dolphin-breast by 25s
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:35, 0:38, 0:43, 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: easy


    3 x 300 Test Set (1,000 set / 2,750 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 (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)
    • 08-07-16: 3:34, 3:37, 3:35 (old B70 tech jammers)
    • 09-04-16: 3:38, 3:34, 3:33 (old B70 tech jammers)
    • 10-08-16: 3:30, 3:31+, 3:30- (old B70 tech jammers)


    1 x 100: easy breast kick

    Speed-stroke 50s (1,000 set / 3,750 total)
    • 16 x 50: on 1:15, odds easy free, evens twice through fast IM order, going fly, back & breast from blocks
    • 4 x 50: active recovery on 0:40,0:45,0:50


    TOTAL: 3,750 SCM

    Comments:
    • I was back in AZ Friday and got in a great, outdoor sunrise yoga at the JCC in the morning and then the first three sets of workout #3 from http://forums.usms.org/showthread.ph...885#post316885 in the late afternoon.
    • This was the longest workout I've done in the last 5 weeks, since that monster 5,600 LCM on 9/2 at Rose Bowl and I am certainly feeling it big time. Not sure how the 400 IM test set is going to feel tomorrow
    Tags: test 3 x 300
    Categories
    Swim Workouts
  8. Rose Bowl 10K and the old 3 by 3

    by , September 4th, 2016 at 08:58 PM (Of Swimming Bondage)
    My plans for a special swim in my 250th pool could not have worked out more perfectly on Friday morning as I got in a massive 5,600 LCM workout with Rose Bowl Masters (http://www.1001pools.com/#!Milestone...7b6964fd22e4db), not quite the 10K the rest of the group was doing, but a great workout for me.

    I got in a great yoga class and treadmill run on Saturday before attempting my 3 x 300 test set in SCM this morning:

    Warmup sets (1,750 set)


    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend pull w/snorkel & paddles (1:20 -> 1:15)
    • 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 (0:40, 0:39, 0:46, 0:34)
    • 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: easy


    3 x 300 Test Set (950 set / 2,800 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 (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)
    • 08-07-16: 3:34, 3:37, 3:35 (old B70 tech jammers)
    • 09-04-16: 3:38, 3:34, 3:33 (old B70 tech jammers)


    3 x 50: active recovery

    TOTAL: 2,800 SCM

    Comments:
    • On the face of it, this was a flat result versus last month, but I was definitely feeling the effects of both Friday's long swim and Saturday's harder-than-anticipated yoga. Very happy with how this week of training unfolded and looking forward to getting deeper back into the groove of training.

  9. OK, now I'm really going to start training

    by , August 7th, 2016 at 06:15 PM (Of Swimming Bondage)
    Saturday at the races
    I drove down to Tucson in the morning for the first morning of our state Masters Championships and was mildly interested in racing each of the three events - 200 free, 200 back and 200 IM. I had probably enjoyed myself a little too much the night before when we had some friends over for drinks, dinner and a smidge of watching the Opening Ceremonies in the background, but I didn't think I had over-indulged ... my results tell a different story.

    I got in a mere 500 warmup in the SCM diving tank and had decided I was just going to try to build the 200 free since there was only about 20 minutes after that and my 200 back, the race I wanted to focus on. After I got through about 75 of the 200 free, though, I decided that my heart wasn't in it and used the rest of the race to warmup my backstroke and get my stroke counts - doing the 3rd 50 as smooth backstroke with a fast turn and then rolling over for the last 25 backstroke so I could work on my finish.

    I quite enjoyed my 200 backstroke and had to laugh at the time. I've only swum this twice recently, back at Mission Nationals in '13 where I went 2:31.07 and then in July of 2014 where I went exactly the same time. I wasn't in great shape either of those summers either (I almost never am), so I just cracked up when I saw 2:30.96. I guess that 2:31 area is just my steady-state. While I was at the meet and until I got home, I thought I got to chalk that up as a Masters' best, but when I looked through my spreadsheet, I realized that I had gone a 2:27.40 at a USAS meet in 2011.

    In hindsight, I should not have waited around the extra hour to swim the 200 IM as I was a pathetic (for me) 2:35.52. I've only been slower once, going a 2:38.50 back in 2013, and then next closest slow time was a 2:30.5 from last summer. I can't blame it all on my breaststroke, but when I swam the 200 fly a couple weeks ago in San Mateo, I pulled my right groin and it's been tender-twingy ever since. While my breaststroke is not great on a good day, the only forward motion I get is from my kick. I really felt tempted to start dolphin-kicking midway through the length and just taking the DQ.

    I'm still glad I went down there as it was the final straw that has motivated me to get training.

    Sunday - 3 x 300 Test Set
    If the crappy times on Saturday weren't motivating enough, I tipped the scales at 195.2 this morning. I dove in before the Olympics prelims came on the live stream and performed better than expected.

    Warmup sets (1,700 set)


    • 1 x 300: IM kick-drill, no breast
    • 5 x 100: on 1:30, gentle descend pull w/snorkel (1:20 -> 1:14)
    • 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 0:50, swim free, descend in 3s
    • 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 50: easy


    3 x 300 Test Set (1,050 set / 2,750 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 (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)
    • 08-07-16: 3:34, 3:37, 3:35 (old B70 tech jammers)


    3 x 50: active recovery

    TOTAL: 2,750 SCM

    Comments:

  10. 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
    Categories
    Uncategorized
  11. The edge of the taper cliff

    by , May 10th, 2016 at 11:32 AM (Of Swimming Bondage)
    Karl had made a comment leading up to Greensboro (http://forums.usms.org/entry.php?387...lready-tapered) about how taper is a period of time and not a precise pinpoint in time. While I generally agree with him, I think my period of optimal performance in taper mode is pretty short. Either that or I place so much emphasis, mentally and physically, at the big meet that I'm just wiped afterwards. While I've seen a number of swimmers talk about how they still have easy speed and feel good in workouts after a big meet, I almost always crash and burn and go through a period of absolutely sh*tty training after my big meet. Today was no different on an early morning 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 (1:15, 1:14, 1:12+, 1:10)
    • 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 (0:37, 0:37, 0:44, 0:34+)
    • 8 x 25: on 0:30, 5-6-7-8 AFAP strokes off the walls w/paddles then easy rest of 25
    • 1 x 50: 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)


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

    TOTAL: 2,900 SCM

    Comments:
    • Looking back at similar times, this is my worst May performance ever. And yet, in spite of that, I was pretty happy with it. I was again focusing heavily on fast turns and my stroke felt somewhat decent.
    • I think that after Greensboro, I really fell over the taper cliff and it will take some time for me to recover. I did get to a yoga class yesterday and I could feel some different muscles a little tired, but in a good way. I think I'll get some decent swims in this week on a biz trip to the Bay Area and then hopefully will be able to draft off Kurt for as long as possible at Saturday's 4,500 open water swim in Canyon Lake.
    • This video from TEDx and Dana Vollmer is a great way to spend 15 minutes of your life - https://swimswam.com/dana-vollmer-te...-golden-heart/. I can't claim anywhere near the success that Ms. Vollmer has had, but the way she described her experience at 2012 Trials and the way she re-cast stress ahead of her racing echoes how I was finally able to approach my own stress at big meets at Greensboro this year. While all my swims weren't what I wanted, probably the biggest positive impact of the meet was how calmly & 'positively' stressed I was before each event.

    Tags: test 3 x 300
    Categories
    Swim Workouts
  12. ~7 weeks / Gotta get going

    by , March 13th, 2016 at 11:18 PM (Of Swimming Bondage)
    Rest time is over, it's time to get focused on Greensboro. I did my 3 x 300 test set back in my pool today and was relatively copasetic for the not-too-bad performance, though I'm clearly not where I was back in 2012:

    Warmup sets (1,750 set)

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend swim w/snorkel (1:19, 1:16, 1:14, 1:10)
    • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:35, 0:37, 0:42, 0:33)
    • 8 x 25: on 0:30, 5-6-7-8 AFAP strokes off the walls w/paddles then easy rest of 25
    • 1 x 50: scull w/snorkel


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

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

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



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

    TOTAL: 3,000 SCM

    Comments:
    • I'm hoping I can put together two and half solid weeks of training and then do a very quick 2-3 day drop taper ahead of our State Meet on the April 2nd/3rd weekend so that I can put up a good 200 fly and 1650 time.


    Tags: test 3 x 300
    Categories
    Swim Workouts
  13. 3 x 3 + Wimpy Rushall Fly

    by , February 3rd, 2016 at 01:18 PM (Of Swimming Bondage)
    I got to a hot yoga class yesterday morning, loved it, performed very well in it and didn't think I'd be too sore from it today. While I wasn't super sore, I certainly felt it throughout my workout today, where I started with my 3 x 300 test set and then planned on doing some vaguely USRPT inspired sets ... but my body didn't hold up even for my wimp-ified version of those.

    Warmup Sets (1,750 set)

    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:20, free swim, descend w/snorkel (1:13, 1:11, 1:08, 1:06+)
    • 4 x 100: on 1:45, IM kick w/board, descend (1:30, 1:29, 1:26, 1:26)
    • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order (0:31, 0:33+, 0:36+, 0:31)
    • 8 x 25: on 0:30, odds cruise, evens fast IM order
    • 1 x 50: easy w/snorkel


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


    • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
      • 12-13-2013 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
      • 02-27-14 - 3:16, 3:12, 3:10+
      • 05-21-14 - 3:14+, 3:10, 3:06
      • 01-04-16 - 3:16, 3:15, 3:14
      • 01-20-16 - 3:11+, 3:09, 3:06
      • 02-03-16 - 3:09, 3:09, 3:11

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


    Wimpy Rushall Set (500 set / 3,500 total)

    In addition to doing a good 1000 and 1650 this season, I'd really like to see if I can drop a 1:59.99 200 fly. I am still not sure if I'll swim that at Nationals and, if I don't, not sure if I'll want to rest enough for our State Meet to have the right mix of speed + endurance to race a good 200 fly, but then turnaround 3.5 weeks later and be fully ready to race at Nationals. In any event, I figured I need to do some training of actual butterfly. In the past, I've always just raced the 200 fly without any particular focus on training for it.

    Set was 16 x 25: on 0:35 trying to hold 0:15s feeling smooth followed by a 100 easy
    • I did manage to hold the 15s, but I'll need to get a set like this down to smooth 14s and probably on a 0:25 interval


    Failed Wimpy Rushall Set #2 (150 set / 3,650 total)
    Goal was to go 8 x 50 on 0:50 and try to hold target 200 free pace of 0:27+, but going one easy if I missed the target time. I was 0:29 on the first one and swam smooth on the second. My legs had been threatening to cramp towards the end of the previous set and they seized up on the 1st 25 of the 3rd 50, so I called it a day.

    TOTAL: 3,650 SCY

    Comments:
    • The 3 x 300 set was fine enough; that's where I really felt the yoga class.
    • I have this 'training volume vision' for the next 4 weeks to do:
      • Week of Feb 1st - 4 x 4K = 16K
      • Week of Feb 8th - 4 x 4.5K = 18K
      • Week of Feb 15th - 5 x 4K = 20K
      • Week of Feb 22nd = 6 x 3.67K = 22K

    • Clearly, I came up a little short today, so will have to bump up my swims on Friday and this weekend.
    Tags: test 3 x 300
    Categories
    Swim Workouts
  14. Coulda had 5 more minutes

    by , January 20th, 2016 at 11:04 AM (Of Swimming Bondage)
    With the way daylight savings works right now, I have some occasions where I can catch a flight to California that leaves around 9:30 to 9:45 and still manage to squeeze in dropping my daughter at school, a short swim and usually one conference call somewhere between 8am and flight time, all while still arriving in Cali at either 10ish (LA) or 11ish (San Fran) to give me a decent day of client and team meetings. I've always taken a certain amount of pride, going back to high school at being able to optimize and pack my schedule to do A LOT, but I realized this morning while swimming at MMR that I've probably been missing out on 5 minutes extra pool time by not heading to El Dorado Aquatic Center on these mornings as that pool is en route to the airport whereas MMR is simply the closest to my daughter's school. Next week I will test this theory, but I still got in a solid repeat of my 3 x 300 test set this morning in SCY, albeit with a shorter warmup than usual:

    Warmup Sets (1,250 set):

    • 1 x 250: IM, 75 each of fly & back going kick-drill-swim then 50 each of breast & free going kick-drill
    • 4 x 100: on 1:20, free swim, descend (1:11 -> 1:03)
    • 4 x 50: on 1:00, dolphin-breast kick descend (0:46->0:41)
    • 8 x 25: on 0:30, odds cruise, evens fast IM order
    • 4 x 50: on 0:45, 1-3 descend free (0:33+ -> 0:30), #4 easy



    3 x 300 Test Set (1,250 set / 2,500 total)

    • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
      • 12-13-2013 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
      • 02-27-14 - 3:16, 3:12, 3:10+
      • 05-21-14 - 3:14+, 3:10, 3:06
      • 01-04-16 - 3:16, 3:15, 3:14
      • 01-20-16 - 3:11+, 3:09, 3:06

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


    TOTAL: 2,500 SCY

    Comments:
    • I wish I had had an extra 10 minutes as I only started feeling really warmed up towards the end of the 2nd 300 (I usually do a 1,750 warmup ahead of this set), but that's still a very good performance.
    • If all goes well today with my meetings in Cali, I will hopefully drop into an evening flow yoga class.

    Tags: test 3 x 300
    Categories
    Swim Workouts
  15. Back in training

    by , January 5th, 2016 at 05:41 PM (Of Swimming Bondage)
    I managed to cajole most of my extended family to do a Polar Bear Plunge into the not-so-cold Atlantic on New Year's Day before we dispersed to our various homes. This was a blast for me and I hope for the rest of the crew, highlighted by seeing a dolphin swimming maybe 20 yards away from where a number of us dove in. That was my 'workout' for the day before the long trek back west.

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

    Monday - 3 x 300 Test Set

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


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

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

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

    TOTAL: 3,000 SCY

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

    Warmup sets (1,550 set)


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


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

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

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

    TOTAL: 2,750 SCY

    Commentary:


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

    • I am going to try to get two two yoga classes a week and do my 20 minute home yoga routine every day when I don't go to a yoga class.
    • My formerly dislocated pinky is still swollen, but I don't notice it except on the fly & breast turns (and back to breast when I'm gasping for air and can't do the rollover turn).
    • Business travel kicks in tomorrow and that means I need to go pool shopping!
  16. Back @ 3 x 300 IMs

    by , November 16th, 2015 at 02:44 PM (Of Swimming Bondage)
    I started doing my 3 x 300 test set as IMs last SCY season when I was doing more of my training in SCY. After the long freestyle swim yesterday, I figured it would be a good mixup for today. I also went a bit shorter, both due to desire and time constraints, over at the McDowell Mountain Rach Aquatic Center:

    Warmup Sets (1,550 SCY)


    • 1 x 300: IM, k-d-s
    • 3 x 100: on 1:20, free swim w/snorkel, descend, 1:09, 1:06, 1:20
    • 4 x 75: on 1:15, IM switch kick on back
    • 6 x 50: on 0:45, free, descend in 3s, 32 -> 29, 0:33 -> 29
    • 12 x 25: on 0:30, evens easy, odds strong IM order (fly-back-breast) twice through
    • 1 x 50: easy w/snorkel


    3 x 300 IM Test Set (900 set / 2,450 total)


    • 3 x 300: IM on 4:30, best average
      • 11-21-14 - 3:43, 3:41+, 3:39
      • 12-08-14 - 3:56, 3:52, 3:43
      • 01-06-15 3:25, 3:23, 3:23
      • 02-02-15 - 3:30, 3:31, 3:32
      • 11-16-15 - 3:32+, 3:33, 3:34


    Cool-down (300 set / 2,750 total)


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


    TOTAL: 2,750 SCY

    Comments:
    • Clearly, way better than I was last year at this time, but not as great as I was back in January. I could definitely feel the 3K swim from yesterday, but this was a good effort to start the week.
    • I hope to go pretty long both this week and next week. If my business travel holds up and I can make the 1500 at the Friday session of the SPMA Champs, I'll do a drop taper the week starting November 30th.

    Tags: test 3 x 300
    Categories
    Swim Workouts
  17. 3 x 3 - strong start, sloppy finish

    by , October 19th, 2015 at 02:59 PM (Of Swimming Bondage)
    I consciously took Sunday off and thought I was going to feel great and rested enough to perform very well on my 3 x 300 test set. I did feel pretty good in warmup and strong enough on the 1st 300. The second 300 actually felt more controlled than the 1st and I thought I was going faster, but wasn't. By the third effort, though, I was feeling both tired and got sloppy. The end result was strong in light of my historic performances, but I was kind of hoping to get into the 3:25 range today from my best performance highlighted back in 2012.

    Warmup sets (1,750 set)


    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend swim w/snorkel (1:16, 1:14, 1:11, 1:09)
    • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:35, 0:37, 0:43, 0:33+)
    • 4 x 50: on 1:15, dive and go IM order through the turn, then easy
    • 1 x 50: scull w/snorkel



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

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


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


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

    TOTAL: 3,000 SCM

    Comments:
    • I think I'm going to alternate a harder freestyle day on Monday and Wednesday with more moderate, IM-centric days on Tuesday and Thursday.
    • Just noticed the order of events for Nationals - http://www.usms.org/comp/meetevents....0160428nats15Y. It's interesting and might work well for me. Current thinking - subject to massive flip flops between now and then -
      • Thursday - 1000 or 1650 - I definitely want to swim one of these. I'll probably swim both of them earlier in the spring and then see which one it makes sense to race again.
      • Friday - The debate in my mind is whether I take this as a 'rest day' of sorts and swim something short like the 50 back ... or I 'man up' and swim the event I know I should swim, the 200 fly.
      • Saturday - I think I have to swim the 500. Maybe I throw in the 50 breaststroke since I've never swum that at Nationals.
      • Sunday - The 400 IM is a no-brainer. Then I pick something other than the 200 free that day as my 6th event.


    Updated October 19th, 2015 at 03:15 PM by pwb

    Tags: test 3 x 300
    Categories
    Swim Workouts
  18. Pretty good 3 x 3 test set

    by , September 14th, 2015 at 03:13 PM (Of Swimming Bondage)
    I am going to try to be religious about repeating a variety of test sets on regular intervals, even if I might not be quite ready to test myself. This morning's attempt at my 3 x 300 test set could've gone horribly awry as I'm usually a wreck the day after amping myself up for a race, particularly after an open water race. I was definitely feeling my triceps (the part that always aches for me after OW given sighting), but put together a solid effort:

    Warmup sets (1,750 set)

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


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

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


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


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

    TOTAL: 3,000 SCM

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

    Updated September 14th, 2015 at 03:19 PM by pwb

    Tags: test 3 x 300
    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Best post-vacay 3 x 3 test set

    by , August 16th, 2015 at 01:40 PM (Of Swimming Bondage)
    Before I attempted my 3 x 300 test set workout this morning, I truly expected to struggle, bonk and be strangely motivated by how far I had fallen in my fitness after my 3 week vacation from training. Instead, I think I had the best post-swim-training-break result ever ... and I'm even more motivated by how far I have NOT fallen. Here's how it went in the hothouse 87 degree water of my SCM pool:

    Warmup sets (1,750 set):


    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:40, gentle descend swim w/buoy & paddles (1:18, 1:14, 1:12+, 1:10)
    • 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 (0:39, 0:37+, 0:43+, 0:34)
    • 4 x 50: on whatever, dive and go fast free through the turn, then easy
    • 1 x 50: scull w/buoy


    3 x 300 Test Set (1,250 set / 2,500 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)


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

    TOTAL: 3,000 SCM

    Commentary:
    • While this is almost on par with where I was last year at this time, I have had a much longer break from the water this year. The best part about the set is that I got stronger through the set and seemed to keep my stroke together.
    • Tentatively, I had made my mind up to devote this fall's SCM season towards training for the 1,500. There are four factors driving this:
      • The timing of the Ron Johnson meet (Oct 31st / Nov 1st) is right after a week where I'll be locked in conference rooms from dawn to dusk (and then some) for company planning meetings. Not only will my training suffer that week, but I don't imagine I'll want to spend most of that weekend away from my family after having been gone for so long.
      • With the SPMS Championship meet outdoors, I don't want to devote a whole weekend to shivering and again be away from my family, but I still want to go to some of it and racing the 1500 on Friday there would be a great way to make that happen.
      • I'm still toying with the idea of racing the 1000 or 1650 next spring in Greensboro and so would want a solid base this fall to build from into the spring.
      • But, the biggest factor is that I'm really psyched about distance swimming again. When I was in Istanbul, I got to the catch the great Eurosport coverage of Worlds for a few days, one of which included the men's 1500 final. Between Paltinieri and Jaeger, I was just pumped up about distance swimming again.

    • Of course, the big question for me is whether my work travel's going to permit me the kind of training I need to do to make this a reality. In addition to that east coast trip at the end of October, I have a huge conference in September and the possibility of another trip to our India office. We'll see.


    Tags: test 3 x 300
    Categories
    Swim Workouts
  20. Day 13 in the water - Had to bonk sometime

    by , July 6th, 2015 at 05:05 PM (Of Swimming Bondage)
    I did not set out last week to do a monster week of training, but just got on a roll and kept with it, motivated as much by swimming in different pools as by the training itself. After yesterday's Hackett 200 set (where I started at 0:32+/0:33s on round 1 SCM and ended up at 0:31+ by round 4), I figured I'd have a go at my 3 x 300 test set. Maybe this was evidence of the power of negative thinking, but I struggled in the warmup to get down to a 1:10 on my 100 free and I got very worried about my ability to have a solid set. I told myself I'd swim it as long as I stayed under 3:35 on the 300s ...

    Warmup sets (1,700 set):

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend swim w/snorkel (1:20, 1:17, 1:15, 1:10)
    • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:35, 0:36, 0:41, 0:32)
    • 3 x 50: on whatever, dive and go fast free through the turn, then easy
    • 1 x 50: float w/snorkel


    3 x 300 Test Set (800 set b/c I skipped the 3rd one / 2,500 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 jammer)
    • 07-06-15: 3:32, 3:36 ... skipped (Finis Hydrospeed jammer)


    4 x 50: active recovery w/snorkel on 0:45, 0:50, 0:55

    TOTAL: 2,500 SCM

    Commentary:


    • Actually, looking back at my performances in July, this was actually not that bad. I guess I should've muscled through and done the 3rd one, but I was spent and figured I had nothing to prove to myself.
    • I think I'll make yoga my primary workout tomorrow, do a brief cool-down swim after that and then take Wednesday off.
    • I did get my entries in for the upcoming Heatstroker Meet on the July 18th/19th weekend and went with:
      • Saturday - 200 breast, 100 free
      • Sunday - 50 free, 200 free, 400 IM

    • The 400 IM will be a pure bonus event, but I'll only swim it if there are at least 2 heats, since it comes right after the 200 free. It'll be interesting to see what I can do in each of these events. Since my long course racing history is limited, I have an outside shot at getting a best time somewhere in that mix.
    Tags: test 3 x 300
    Categories
    Swim Workouts
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