View RSS Feed

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. Pulse plot = longest workout of 2017

    by , October 16th, 2017 at 02:00 PM (Of Swimming Bondage)
    I did swim on Saturday, but I was feeling all wonky from my week of travel that I cut my (lame) attempt at the 'Hackett 200' IM set off after the first two rounds and decided I'd go for longer on Sunday. I did just that, notching up my longest workout of the year** and was surprised with how good I actually felt. The workout was a mix of the 'Salo Pulse Plot' and some race-pace 25s:

    Warmup sets (1,750 set)


    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend with snorkel (1:20, 1:19, 1:18, 1:17)
    • 8 x 50: on 0:50, w/monofin, goiing ~10 fast SDKs off each wall, belly on odd laps / back on even
    • 6 x 50: on 1:00, #1 and #6 cruise free w/snorkel, #2 to #5 strong IM order (0:37, 0:39, 0:43+, 0:34)
    • 8 x 50: on 0:30, odds cruise free, evens strong IM order
    • 1 x 50: scull w/snorkel



    Salo Test Set: Pulse Chart (800 set / 2,550 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
      • 08/28/16 - 1:20, 1:14+, 1:08, 1:05+, 1:04+, 1:09, 1:15, 1:20
      • 09/26/16 - 1:17, 1:14, 1:09, 1:07, 1:07, 1:10, 1:14+, 1:20
      • 10/24/16 - 1:22, 1:14, 1:09, 1:07, 1:06+, 1:10+, 1:17, 1:19
      • 10/15/17 - 1:22, 1:16+, 1:11, 1:08, 1:07, 1:16, 1:19+, 1:21


    Race Pace 25s (1,000 set / 3,550 total)
    4 rounds of
    • 8 x 25: at target 400 IM race pace (0:16-0:17, 0:18, 0:20, 0:16) on 0:35, 0:40, 0:40, 0:35 by round
      • Go an easy 25 if I ever miss the target pace, which I only did on the 5th fly

    • 1 x 50: easy scull w/snorkel on 1:20


    TOTAL: 3,550 SCM

    Comments:
    • On the positive side, I was really surprised to see that I could even get under 1:10 on those fast 100s. My freestyle almost felt like it was clicking on a few of the fast laps.
    • On the 'no-surprise' side, the pulse plot, when compared to a year ago shows that I still have a long way to go in terms of swimming fitness.
    • Happily, on the body-weight front, I'm hovering around 186.5 right now. Over my Masters career, I've ranged from about 205 (when I started back in 2000/2001) to the high 180s. I'd like to get back to 185 and hold steady there; that's the weight I was when I finished up my swimming career in college (having entered as a pretty scrawny 170-175).
    • I have another week of business travel, Monday to Thursday. I'm not sure how robust my swimming efforts will be, but I should be able to swim in a few new pools (www.1001pools.com) and that will be great.


    ** I realize that this is not a huge volume, but it marks good progress for my shoulder health that I can do this without the slightest twinge.

    Updated October 16th, 2017 at 02:12 PM by pwb

    Tags: pulse plot
    Categories
    Swim Workouts
  2. Half-fun and pulse check

    by , November 22nd, 2016 at 04:31 PM (Of Swimming Bondage)
    On Monday, I had this vision that I might do 3/4 of my "Fun w/1500s" workout (http://forums.usms.org/entry.php?747...00s-(2nd-time)), but was so slow after Round 2 that I called it a day.

    • 1 x 100: IM drill
    • Warmup 1500 - 500-400-300-200-100
      • 500 pull w/buoy, paddles, snorkel on 6:20
      • 400 IM kick-drill-drill-swim on 6:40
      • 300 pull w/buoy, snorkel on 4:00
      • 200 IM kick-drill on 3:20
      • 100 swim w/snorkel on 1:40

    • Pace 1500: 100-200-300-400-500
      • Original intent was to hold 1:06 pace on 1:15 interval
      • Went 1:05, 2:15, 3:25, 4:36, 5:46

    • 3 x 50: active recovery

    TOTAL: 3,250 SCY

    I felt completely different in the water this morning, Tuesday, and actually performed quite well on a rare SCY rendition of my Salo Pulse plot workout

    Warmup Sets (1,750 set)


    • 1 x 400: IM, k/d
    • 4 x 100: on 1:20, free descend, stripping off one piece of equipment after reach, started with buoy, paddles and snorkel; dropped paddles; dropped buoy; dropped snorkel
    • 4 x 100: on 1:45, dolphin/flutter kick, odds w/board, evens on back descend
    • 6 x 50: on 1:00, #1 & #6 easy free w/snorkel, #2 to #5 strong fly, back, free, free (0:30+, 0:33, 0:36+, 0:28+)
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy w/snorkel


    Salo Pulse Plot (900 set / 2,650 total)
    8 x 100: on 3:00, pulse plot, going 70-80-90-100-100-90-80-70 percent effort and taking pulse at 0:10, 0:30 and 1:00 after each repeat


    • 02/19/2014 - 1:08, 1:04, 1:02, 1:00+, 1:00+, 1:01+, 1:05, 1:06
    • 03/20/2014 - 1:05, 1:00, 0:59, 0:57+, 0:56, 0:59, 1:01+, 1:04
    • 12/02/2015 - 1:08, 1:05, 1:01, 0:57, 0:57, 1:00+, 1:05, 1:07.5
    • 01/28/2016 - 1:10, 1:07, 1:02, 0:59, 0:59, 1:05+, 1:09, 1:12
    • 02/12/2016 - 1:08, 1:04, 0:59, 0:57, 0:57+, 1:00, 1:05, 1:06
    • 03/02/2016 - 1:11, 1:08, 1:03+, 0:59+, 0:57+, 1:01, 1:07+, 1:09+
    • 03/30/2016 - 1:10, 1:05+, 1:02+, 0:59, 0:59, 1:02, 1:06, 1:08
    • 11/22/2016 - 1:12, 1:07, 1:03, 1:00, 57+, 1:04+, 1:09+, 1:09


    1 x 100: easy

    TOTAL: 2,650 SCY


    Comments:
    • The graph actually looks pretty good, albeit with a less robust set of prior efforts than in SCM.
  3. Identical pulse plot

    by , October 24th, 2016 at 10:29 PM (Of Swimming Bondage)
    Oh, I could blow up the scale on the axes and make it look like my Salo Pulse Plot results from today were dramatically different from a month ago, but they were essentially the same. Yeah, there was a slight migration of the slope down and to the right, indicating, in theory, a slight gain in aerobic fitness, but it was pretty much the same.

    The one realization from both my race yesterday and the pulse plot today is this: with the meet three weeks away and my focus on the 400 IM, I've got to turn my attention to more speedwork.

    Here's what I've entered in the Ron Johnson Invitational (https://www.clubassistant.com/club/m...1044&smid=8251) on Nov 12th and 13th:

    Event
    Number
    Sex Distance Stroke Time Date
    3 Men 50 SCM Breast 0:34.25 11/12/2016
    5 Men 400 SCM IM 4:55.55 11/12/2016
    10 Men 200 SCM Fly 2:21.09 11/12/2016
    17 Men 100 SCM IM 1:02.91 11/13/2016
    20 Men 400 SCM Free 4:19.70 11/13/2016
    25 Men 50 SCM Back 0:30.01 11/13/2016
    27 Men 100 SCM Free 0:55.72 11/13/2016

    I'm pretty psyched for the first day: I am not expecting to be super-fast, but my fly feels good and I always love the 400 IM. After that, I'd really like to see if I can beat that 400 free time on Day #2. That 400 free time dates from 2005 for me and remains my best non-bodysuit time. As I ranged in the '08 to '09 bodysuit era between 4:06 and 4:11+, I figure I should be capable of a 4:16 at some point. I don't think this is the year, but I do want to see if I can beat that.
    Tags: pulse plot
    Categories
    Swim Workouts
  4. Unsurprising Salo pulse plot result

    by , September 26th, 2016 at 11:23 PM (Of Swimming Bondage)
    After work today I got in and did the Salo Pulse Plot. I actually felt better than I thought I would, but the results were about where I expected - have gotten slower and lost fitness over the 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 (1:19, 1:17, 1:15, 1:13)
    • 4 x 50: on 0:50, w/monofin, goiing ~10 fast SDKs off each wall, belly on odd laps / back on even laps
    • 2 rounds of:
      • ​3 x 50: on 1:00
        • ​#1 cruise w/snorkel
        • #2 and #3 strong, reverse IM order (0:33 free, 0:42 breast, 0:37 back, 0:35+ fly)

      • 4 x 25: on 1:15 per pair, odds easy, evens fast IM order

    • ​1 x 50:easy


    Salo Test Set: Pulse Chart (800 set / 2,350 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
      • 08/28/16 - 1:20, 1:14+, 1:08, 1:05+, 1:04+, 1:09, 1:15, 1:20
      • 09/26/16 - 1:17, 1:14, 1:09, 1:07, 1:07, 1:10, 1:14+, 1:20


    TOTAL: 2,350 SCM

    Comments:


    • Early this morning, right after my brutal 5am to 6am Monday morning 'kickoff the week' work call, I did bomb over to the JCC and did my 20 minute run/walk on the treadmill, clocking 1.85 miles - going 3 minutes walk then repeat cycles of 2 minutes run followed by 1 minute walk, where I increased the pace on the run each cycle. It felt good.
    • Like my races this weekend, this workout was a good motivator for me. I've got 7 weeks until the Ron Johnson meet so I'm going to try to put together 6 good weeks of training, do a drop taper and see what I can do.

    Updated September 26th, 2016 at 11:29 PM by pwb

    Tags: pulse plot
    Categories
    Swim Workouts
  5. First good workout of the week

    by , August 28th, 2016 at 12:47 PM (Of Swimming Bondage)
    Not sure if it was the 8+ hours of sleep or if I've finally re-acquired my 'sea-legs and sea-arms,' but I finally felt good in the water this morning and swam quite respectably on my 8 x 100 Pulse Plot test set:

    Warmup sets (1,550 set)


    • 1 x 300: no breast IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend with snorkel (1:19, 1:14, 1:13, 1:10)
    • 6 x 50: on 0:50, w/monofin, goiing ~10 fast SDKs off each wall, belly on odd laps / back on even laps
    • 2 rounds of:
      • ​3 x 50: on 1:00
        • ​#1 cruise w/snorkel
        • #2 and #3 strong, back (0:36+, 0:36) and free (0:33+, 0:32+)

      • ​0:15 rest
      • 4 x 25: on 1:15 per pair, odds fast from blocks free and back, evens easy

    • ​1 x 50:easy


    Salo Test Set: Pulse Chart (850 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
      • 08/28/16 - 1:20, 1:14+, 1:08, 1:05+, 1:04+, 1:09, 1:15, 1:20

    • 3 x 50: active recovery w/snorkel


    TOTAL: 2,500 SCM

    Comments:


    • From a pulse plot perspective, I was pretty much spot on with my performance right before spring Nationals this year. I'm not sure if this is a representation of my actual fitness or because I've managed, after falling way off the caffeine wagon this spring and summer, to ratchet back my caffeine consumption this week to a daily double espresso and cup of green tea (vs. more typically 5-6 shots of espresso).
    Tags: pulse plot
    Categories
    Swim Workouts
  6. Pulse Plot and Swimtathlon

    by , May 28th, 2016 at 06:16 PM (Of Swimming Bondage)
    I got a glorious 9 hours of sleep last night and felt simply awesome when I woke up and got going on the day. I was a whirlwind of energy and accomplishment - washed dogs, walked dogs, vacuumed pool, cleaned the pool deck, got my wife's car vacuumed and washed, got my daughter's bike ride-ready for the summer and returned some library books - all done before I dove in the pool around 10:50am for the Salo Pulse Plot set as my main set, with an additional 100 breast for time at the end to work on my Q2 entry for the Swimtathlon (http://www.flowswimmers.com/Events/S...bmission.htm):

    Warmup sets (1,550 set)

    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend with snorkel (1:17, 1:14+, 1:13, 1:10+)
    • 4 x 50: on 0:50, w/monofin, goiing ~10 fast SDKs off each wall, belly on odd laps / back on even laps
    • 2 rounds of:
      • ​3 x 50: on 1:00
        • ​#1 cruise w/snorkel
        • #2 and #3 IM order strong (0:33-, 0:36, 0:41, 0:31+)

      • ​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 (850 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

    • 1 x 50: active recovery w/snorkel


    Swimtathlon Stage 2 (350 set / 2,750 total)
    • 1 x 100: from blocks, for time, wife timing and starting - 1:20.75
    • 5 x 50: active recovery w/buoy, paddles, snorkel; 2 on 0:45, 2 on 0:50


    TOTAL: 2,750 SCM

    Comments:
    • This was, by a huge margin, the best I've felt in the water since Nationals. I'm not sure if it was the sleep or the fact that I had, if not swum well, swum a fair amount over four workouts earlier in the week. Whatever it was, my stroke felt great. It have me a dose of confidence that I won't completely tank my 1500 this Monday.
    • The pulse plot (attached) actually looks pretty comparable to what I did right before Nationals and way better than I was in June of 2012.
    • As for the 100 breast, I was thinking I'd dip under 1:20, so was OK with the time. When my wife first told me the time, she said, "One twenty seven five." Instead of hearing 1:20.75, I heard "1:27.50" and thought I had completely sucked. I asked her to check her time again as I was sure I wasn't that slow. When she showed me the watch, I breathed a sigh of relief.
    • I think tomorrow I'll do a quick warmup and then have someone time me in a 100 fly as then I'll only have the 100 backstroke left to complete in Stage 2.
    • On other competition front, I found a USAS meet at the end of June that has the 400 IM as the very first event and so will get to do that!


    Tags: pulse plot
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  7. Am I already tapered?

    by , April 23rd, 2016 at 04:32 PM (Of Swimming Bondage)
    Friday was one of those somewhat self-induced brutally long days, where I was kind damned to a short night of sleep no matter what I chose - take a late night flight on Thursday to Burbank or an early one Friday. I chose the 6am flight on Friday morning, which meant a 4am wake-up and no swimming. I did have a very good day of meetings with my team and clients in LA, and managed to catch an earlier-than-anticipated flight back home in the evening, but I was completely whacked in the evening and retired to be at 9pm. Each year, I can count on one hand the number of nights that I go to sleep before my wife, so I'm now at 1.

    I thought my performance on the Salo Pulse Plot test set today was going to be pretty piss-poor, but I guess the 9.5 and then a bit more hours of sleep did the trick as I felt f'ing awesome ... to the point where I questioned whether or not I was rested and ready to go too soon!

    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, 1:10)
    • 8 x 25: on 0:35, w/monofin, SDK in sets of 4 as moderate 2 breaths, moderate 0 breaths, moderate 1 breath, AFAP 0 breaths
    • 2 rounds of:
      • ​3 x 50: on 1:00
        • ​#1 cruise w/snorkel
        • #2 and #3 IM order strong (0:32, 0:34, 0:38+, 0:32-)

      • ​0:30 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 #2: Pulse Chart (950 set / 2,500 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

    • 3 x 50: active recovery w/snorkel


    TOTAL: 2,500 SCM

    Comments:


    • Shout out again to the greatest piece of software ever developed - Microsoft Excel. Yes, I know it stood on the shoulders the Visicalc giant, but it's really my favorite tool in the world ... even better than the Swiss Army Knife that I've had since 1990.
    • The pulse plot is very encouraging:



    • ... as I look to be in better shape than I was in 2012 (comparative plots ahead of SCY and LCM Nationals then). Today, I was consciously trying to not go 100% on the efforts that were supposed to be at that level, so getting down to 1:03+/1:04 was really good.
    • I was originally planning to take tomorrow off, but I feel so rested that I think I'll do a 1K warmup and a few fast 25s to burn off some of this extra energy.
    Tags: pulse plot
    Categories
    Swim Workouts
  8. Lotsa psych

    by , March 30th, 2016 at 04:36 PM (Of Swimming Bondage)
    Three ways to be psyched today:
    • Performed well on my pulse plot test set this morning - looking as good as if not better than where I was in December ahead of my solid 1500 SCM and where I was earlier this month ahead of my solid 1000 SCY (more on that below)
    • Psych sheets are out for Canadian Olympic Trials next week - https://swimswam.com/2016-canadian-o...estylers-ever/ - and I am getting stoked to watch my daughter swim. My wife and I get a huge family bonus as our second daughter goes to the University of Toronto and we'll have lots of extended family in/around town to see.
    • Psych sheets are up and attached for our State Masters Champs this weekend. I'm looking forward to having a fun mile race with my sandbagger friend and sometimes-training partner


    As for today's workout, here's how it all played out:

    Warmup Sets (1,750 set)


    • 1 x 400: IM, k/d
    • 4 x 100: on 1:20, free swim w/snorkel, descend (1:09, 1:07+, 1:06, 1:03)
    • 4 x 100: on 1:45, dolphin/flutter kick, odds w/board, evens on back descend (1:25, 1:23, 1:23+, 1:22)
    • 6 x 50: on 1:00, #1 & #6 easy free w/snorkel, #2 to #5 strong fly, back, free, free (0:30+, 0:33, 0:30, 0:28+)
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy w/snorkel


    Salo Pulse Plot (1,000 set / 2,750 total)

    8 x 100: on 3:00, pulse plot, going 70-80-90-100-100-90-80-70 percent effort and taking pulse at 0:10, 0:30 and 1:00 after each repeat

    • 02/19/2014 - 1:08, 1:04, 1:02, 1:00+, 1:00+, 1:01+, 1:05, 1:06
    • 03/20/2014 - 1:05, 1:00, 0:59, 0:57+, 0:56, 0:59, 1:01+, 1:04
    • 12/02/2015 - 1:08, 1:05, 1:01, 0:57, 0:57, 1:00+, 1:05, 1:07.5
    • 01/28/2016 - 1:10, 1:07, 1:02, 0:59, 0:59, 1:05+, 1:09, 1:12
    • 02/12/2016 - 1:08, 1:04, 0:59, 0:57, 0:57+, 1:00, 1:05, 1:06
    • 03/02/2016 - 1:11, 1:08, 1:03+, 0:59+, 0:57+, 1:01, 1:07+, 1:09+
    • 03/30/2016 - 1:10, 1:05+, 1:02+, 0:59, 0:59, 1:02, 1:06, 1:08


    4 x 50: active recovery on 0:40, 0:45, 0:50

    TOTAL: 2,750 SCY


    Comments:
    • In general, you want the trendline to move down and to the left. I haven't thought about any way to compare the significance of the trend line changes, but, directionally, I'm as good as, if not better, than I was in December:


    • If I could swim as well as I did in December, I should be able to challenge my 17:18 best time from 2001, but, even if that doesn't happen, I'm pretty confident I can beat the 17:35 I went in 2014, the last time I swam this.
    Tags: pulse plot
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  9. Pot o gold pulse plot

    by , March 3rd, 2016 at 01:12 AM (Of Swimming Bondage)
    I dropped into the El Dorado Aquatic Center before catching a flight out today and re-did my pulse plot workout ...

    Warmup Sets (1,750 set)

    • 1 x 400: IM, k/d
    • 4 x 100: on 1:20, free swim w/snorkel, descend (1:12, 1:10, 1:03, 1:02)
    • 4 x 100: on 1:45, dolphin/flutter kick, odds w/board, evens on back descend (1:27, 1:24, 1:24, 1:21)
    • 6 x 50: on 1:00, #1 & #6 easy free w/snorkel, #2 to #5 strong fly, back, fly, free (0:32, 0:33, 0:30+, 0:29+)
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy w/snorkel



    Salo Pulse Plot (1,000 set / 2,750 total)

    8 x 100: on 3:00, pulse plot, going 70-80-90-100-100-90-80-70 percent effort and taking pulse at 0:10, 0:30 and 1:00 after each repeat


    • 02/19/2014 - 1:08, 1:04, 1:02, 1:00+, 1:00+, 1:01+, 1:05, 1:06
    • 03/20/2014 - 1:05, 1:00, 0:59, 0:57+, 0:56, 0:59, 1:01+, 1:04
    • 12/02/2015 - 1:08, 1:05, 1:01, 0:57, 0:57, 1:00+, 1:05, 1:07.5
    • 01/28/2016 - 1:10, 1:07, 1:02, 0:59, 0:59, 1:05+, 1:09, 1:12
    • 02/12/2016 - 1:08, 1:04, 0:59, 0:57, 0:57+, 1:00, 1:05, 1:06
    • 03/02/2016 - 1:11, 1:08, 1:03+, 0:59+, 0:57+, 1:01, 1:07+, 1:09+

    4 x 50: active recovery on 0:40, 0:45, 0:50

    TOTAL: 2,750 SCY

    Comments:
    • Certainly felt better after a few days off and/or easy yesterday.
    • I could already feel the positive impacts of yesterday's technique lesson; it might just be a mind trick, but I felt smoother.
    • Not sure what will come of my racing this weekend - I'll either be tapered or out of shape - but I'd really like to ... and think I should be ... faster than the 10:22.05 I went last year in the 1000.


    Tags: pulse plot
    Categories
    Swim Workouts
  10. Fuseless pulse plot and Blasting cap IMs

    by , February 12th, 2016 at 06:19 PM (Of Swimming Bondage)
    The day off yesterday did me well and I felt refreshed and fabulous today on this workout where I capped off my Salo Pulse Plot test set with a bunch of blast IMs from Workout #3 (http://forums.usms.org/showthread.ph...-Start-Feb-8th). The only bummer about today was that I was hoping my Mio Fuse watch would do a good job of measuring my heart rate. I had read in a thread elsewhere here that the watch was water proof and did a good job measuring HR in the water. While both of those were true, the user interface on the watch is minimal and it was hard to nigh impossible to get an 'instant read' of my HR when I wanted to. I messed around with the watch during warmup to see if it would work and just got frustrated with it, so I fell back on the tried and true fingers on the neck & counting method.

    TECH RANT ON - I know all the rage in tech seems to be to mash a gajillion features and functions into every gadget, but I really prefer single purpose tech. For a watch, I really just need it to tell me time and to be able to change the time when I move timezones. For a smart phone, I really don't need it to be any smarter than having talk, text and a functional browser. For a swimmer-specific heart rate monitor, my dream tech would be:
    • a very small, unobtrusive measurement device that could ideally stick to my skin. I'd like a dime size suction cup that either sits on my neck or wrist. I really hate the stroke impacts of wearing a watch/wriststrap, so would love to get away from that.
    • I'd then want that device to continually transmit (bluetooth) to a small, waterproof display that I could sit at the edge of the pool.
    • That way, any time I swim to the wall, I can look up and check my pulse.
    • I don't need it to download or upload to my phone. I don't need any tracking website.

    ... too bad, of course, I dropped out of electrical engineering in my junior year or else I'd figure out how to build this myself! TECH RANT OFF

    Warmup Sets (1,750 set)

    • 1 x 400: IM, k/d
    • 4 x 100: on 1:20, free swim w/snorkel, descend (1:10, 1:07, 1:03, 1:02)
    • 4 x 100: on 1:45, IM kick on back descend (1:24, 1:24, 1:22, 1:22)
    • 6 x 50: on 1:00, #1 & #6 easy free w/snorkel, #2 to #5 strong IM (0:30, 0:32, 0:37, 0:29)
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy w/snorkel


    Salo Pulse Plot (1,000 set / 2,750 total)

    8 x 100: on 3:00, pulse plot, going 70-80-90-100-100-90-80-70 percent effort and taking pulse at 0:10, 0:30 and 1:00 after each repeat

    • 02/19/2014 - 1:08, 1:04, 1:02, 1:00+, 1:00+, 1:01+, 1:05, 1:06
    • 03/20/2014 - 1:05, 1:00, 0:59, 0:57+, 0:56, 0:59, 1:01+, 1:04
    • 12/02/2015 - 1:08, 1:05, 1:01, 0:57, 0:57, 1:00+, 1:05, 1:07.5
    • 01/28/2016 - 1:10, 1:07, 1:02, 0:59, 0:59, 1:05+, 1:09, 1:12
    • 02/12/2016 - 1:08, 1:04, 0:59, 0:57, 0:57+, 1:00, 1:05, 1:06

    4 x 50: active recovery on 0:40, 0:45, 0:50

    Blast Fast IMs (1,650 set / 4,400 total)
    10 rounds of (100-50) on 2:20

    • IMs fast, trying to hold 1:05s (e.g., target 400 IM pace divided by 4)
      • was soldi 1:06s

    • 50s easy

    3 x 50: active recovery on 0:40, 0:45

    TOTAL: 4,400 SCY

    Comments:

    • I was pretty happy with my performance on the Pulse Plot, but really thrilled with the 100 IMs. My fly is feeling super awesome.
    • Probably because of that super awesome fly feeling, I entered a whack load of fly for the March 6th Swim Devil Masters Sprinter Spectacular (https://www.clubassistant.com/club/m...44&smid=7437):
      • I'm hoping to swim solid to very solid times on the 1000 and 200 fly and then have fun with the rest.
      • The 50 free I have entered is the 'anything goes' event and I'll don an old B70 Nero tech suit and do that SDK with my monofin
      • Event
        Number
        Sex Distance Stroke Time Date
        1 Men 1000 SCY Free 10:22.05 03/06/2016
        3 Men 25 SCY Fly 0:11.56 03/06/2016
        8 Men 200 SCY Fly 2:04.50 03/06/2016
        12 Men 50 SCY Free 0:24.05 03/06/2016
        16 Men 100 SCY Fly 0:58.20 03/06/2016
        19 Men 50 SCY Fly 0:26.82 03/06/2016
        22 Men 25 SCY Free 0:11.33 03/06/2016
  11. So-So Pulse Plot

    by , January 28th, 2016 at 12:34 PM (Of Swimming Bondage)
    I have been executing my 'drop taper' / mini-rest plan for the 1500 on Saturday:
    • Monday - 4K / Aussie 400s
    • Tuesday - 3K / Broken Mile
    • Wednesday - Off & Massage
    • Thursday - Pulse Plot
    • Friday - Loaf 1K

    ... and I really needed the day off yesterday. My performance on my Broken Mile set on Tuesday was pretty pathetic, to the point where I switched to backstroke after two rounds of the 3 x 50 - 2 x 100 - 1 x 150 when I could barely hold 31s on the 50s, was 1:02++ on the 100s and then a 1:36 on the 150.

    I only had about 45 minutes to be in the pool (El Dorado) before catching my flight over to San Jose and cut my warmup even shorter. While my pulse plot looks very similar to where I was 2 days ahead of my 1500 back at the SPMA champs in December, my top speed was a pathetic 0:59!

    Warmup sets (1,125 set)

    • 1 x 175: IM mix kick and drill, stopped short of the 200 to be on the right side of the clock
    • 3 x 100: on 1:20, w/snorkel free descend - absolutely could not get going on this and was 1:15, 1:13+, 1:10 - in SCY
    • 4 x 50: on 1:00, dolphin-flutter kick on back descended from 0:43 to 0:40+
    • 8 x 25: on 0:30, odds easy, evens strong IM order (0:14, 0:15, 0:18, 0:13)
    • 5 x 50: on 0:50, #1 and #5 easy w/snorkel, #2 to #4 supposed to be descend to fast, but foreshadowing the lack of speed I was 0:31, 0:29, 0:29



    Salo Pulse Plot (875 set / 2,000 total)

    8 x 100: on 3:00, pulse plot, going 70-80-90-100-100-90-80-70 percent effort and taking pulse at 0:10, 0:30 and 1:00 after each repeat


    • 02/19/2014 - 1:08, 1:04, 1:02, 1:00+, 1:00+, 1:01+, 1:05, 1:06
    • 03/20/2014 - 1:05, 1:00, 0:59, 0:57+, 0:56, 0:59, 1:01+, 1:04
    • 12/02/2015 - 1:08, 1:05, 1:01, 0:57, 0:57, 1:00+, 1:05, 1:07.5
    • 01/28/2016 - 1:10, 1:07, 1:02, 0:59, 0:59, 1:05+, 1:09, 1:12


    1 x 75: easy w/snorkel

    TOTAL: 2,000 SCY

    Comments:


    • Interestingly, my pulse (see attached PDF) was a bit higher at the lower end speeds versus December. I think if I just loaf tomorrow, I should be positioned to go somewhere between my best time of 17:10 and 17:30 this Saturday; that would make me happy.
    • Something else that makes me happy - especially with no February meets on my calendar now that a Mesa Masters meet will not happen - is this new postal event - http://forums.usms.org/showthread.ph...tathlon-League - brought to us by one of the other online coaches, Mark Johnston. I am definitely going to try to see if I can nail all of the Stage One events at the Swim Devil Sprint Meet in early March.
    Tags: pulse plot
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  12. SCY Pulse Plot

    by , December 2nd, 2015 at 01:30 PM (Of Swimming Bondage)
    I have very rarely done my "Salo Pulse Plot" workout in SCY, but wanted to do this as kind of a taper workout today. The only other times I've done this in SCY were last February and March, so at least I had something to compare it against. As with my recent efforts, I tried very hard to hit the percentage effort targets by first thinking through what my peak speed would be and then slowing down from that. My goals going in, then, were:
    • 100% = 57.5
    • 90% = 1:03.25
    • 80% = 1:09
    • 70% = 1:14.75


    I did a shorter warmup than I typically do for this workout as I wanted to keep my overall volume in the low 2K range.

    Warmup sets (1,250 set)
    • 1 x 400: IM, k/d
    • 12 x 50: as follows
      • 4 on 0:45 descend free w/snorkel (0:34+ -> 0:30)
      • 4 on 1:00, descend dolphin-breast kick on back (0:47 -> 0:41+)
      • 3 on 0:40, free swim, try to hold 0:30s (did it)
      • 1 easy w/snorkel on 1:00

    • 8 x 25: on 0:30, odds easy, evens strong IM order
    • 1 x 50: easy w/snorkel


    Salo Pulse Plot (1,000 set / 2,250 total)

    8 x 100: on 3:00, pulse plot, going 70-80-90-100-100-90-80-70 percent effort and taking pulse at 0:10, 0:30 and 1:00 after each repeat

    • 02/19/2014 - 1:08, 1:04, 1:02, 1:00+, 1:00+, 1:01+, 1:05, 1:06
    • 03/20/2014 - 1:05, 1:00, 0:59, 0:57+, 0:56, 0:59, 1:01+, 1:04
    • 12/02/2015 - 1:08, 1:05, 1:01, 0:57, 0:57, 1:00+, 1:05, 1:07.5


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

    TOTAL: 2,250 SCY

    Comments:


    • I had a much better night of sleep last night and felt more powerful and in control in the water.
    • Pulse plot looks good when compared to 2014.
    • I'm currently a bit bipolar about swimming this Friday:
      • On the positive side, I think I can throw down a decent enough 1500 and would appreciate the opportunity to see how close I can get to 17:00
      • On the negative side, I will only be able to swim it if, professionally, I don't hear good news by Thursday about a big project we've bid on. If we win the project, I will most likely need to be in client meetings through the afternoon (my heat of the 1500 will likely go off around 2:30pm).
      • As much as I'd like to swim the 1500, I'd rather win this project.
      • There is a scenario where we win the project and the meetings don't happen until next week: that's my super-happy, but low probability scenario.
    Tags: pulse plot
    Categories
    Uncategorized
    Attached Thumbnails Attached Files
  13. Pacific Masters Champs (Sunday)

    by , October 11th, 2015 at 11:16 PM (Of Swimming Bondage)
    Friday and Saturday
    As is often the case with my workout plans ... they changed. My Friday ended up being so busy that I wasn't able to make my massage and only got in a 650 SCM easy. I was able to do my "Salo Pulse Plot" on Saturday (e.g., http://forums.usms.org/blog.php?5013...tag=pulse+plot) and performed very well - while my speed hadn't changed appreciably (e.g., 100% efforts were 1:05 and 1:05+ in SCM), my aggregate heart rate was noticeably lower at similar speed - per attachment. Clearly, my training is working in at least one respect.

    Pacific Masters Champs - Sunday
    My plans to get over to Walnut Creek for a few events today worked out just perfectly. My fear upon getting into my rental car that the traffic jam heading to the Raiders game was going to delay me from making my 100 fly was unfounded. I got to the Heather Farms pool with enough time to check in for my 400 free (last event of the morning), get in a solid 1,500 warmup in the width-wise SCY setup of the LCM pool and have about 10 minutes to chill before heading over for my first race here:



    100 fly

    • Best time -
    • Time from 2 weeks ago - 1:03.29
    • Today - 1:02.71
    • Comments:
      • I figured I'd be better than the Jamina Winston meet, given that I had swum that 1:03 after a 1500 and three other events.
      • This felt very much like a first event of an in-season meet - struggled to get going, made a lot of mistakes - botched every turn, and then fell apart on the last 25. Still, the time was respectable enough.


    100 IM

    • Best time - 1:02.91 (Ron Johnson, 2013)
    • Today - 1:06.26
    • Comments:
      • Normally, my fly times and my IM times are pretty close to each other, but not today. Pretty much nothing about this race felt good and I really paid the price by not getting any warmup time in the race course - I think I kicked 2.5 of the 5 meters from the flags to the wall on my back to breast turn.
      • This is the slowest 100 SCM IM I've ever swum in Masters!


    400 free

    • Best time - 4:19.70 (2005)
    • Today - 4:21.18
    • Comments:
      • I was really hoping to get under 4:20 today, but was very happy with this swim. I had a great race with a young guy next to me (e.g., 35-39 age group) who ended up going 4:20.1. We were pretty much neck and neck the whole way, but I couldn't keep up with him as he edged ahead of me somewhere around the 275 to 325 range.
      • My splits were fine - 1:03.2, 1:06.6, 1:06.6, 1:04.8 - and more evidence that my aerobic fitness is right where I want to be.


    Overall Meet Comments


    • Though it is an old pool and only 6 lanes, I really like this little SCM course. It is all deep throughout - 11+ feet - and has the deep flowover gutters common to so many California pools. As with any Pacific Masters meet I've been to, it was run with efficiency, and the weather was pretty darn perfect.
    • I certainly didn't feel rested for this meet, so being able to put up a solid 400 is great.

    Updated October 11th, 2015 at 11:28 PM by pwb

    Tags: pulse plot
    Categories
    Masters Swim Meets / Events
    Attached Thumbnails Attached Files
  14. Encouraging, if differently approached, pulse plot

    by , July 10th, 2015 at 01:32 PM (Of Swimming Bondage)
    I have not been good about doing my Salo Pulse Plot test set recently, but figured it would be a good, quality-ish workout to do 8 days ahead of what will officially be my 'taper' meet this summer. As I thought about the set, though, and Salo's 70%-80%-90%-100% effort levels, I realized I might have been doing this wrong all these years. Rather than judging this by perceived effort, I tried to do this by time, approaching it this way:
    • I figured my peak speed 100 today, my 100% effort, would be about 1:04 to 1:05, meaning that each 10% of effort reduction was worth 6.4-6.5 seconds of time.
    • I endeavored, therefore, to go 1:23+, 1:17, 1:10+, 1:04 as my 70%-80%-90%-100% effort levels

    The result worked out very well, but I am not sure if this approach completely throws all my prior efforts out of balance.


    Warmup sets (1,700 set)


    • 1 x 400: IM k/d
    • 4 x 100: on 1:40, gentle descend
      • 09/06/10 - 1:20, 1:17, 1:12, 1:09+
      • 10/06/10 - 1:17, 1:14, 1:12, 1:07
      • 05/13/11 - 1:13, 1:10, 1:08, 1:05
      • 06/10/11 - 1:16, 1:13, 1:08, 1:07
      • 08/06/11 - 1:15, 1:12, 1:09, 1:07-
      • 09/03/11 - 1:16, 1:13, 1:11, 1:09
      • 10/01/11 - 1:16, 1:15, 1:12, 1:08+
      • 11/01/11 - 1:17 down to 1:13
      • 12/01/11 - 1:15, 1:11, 1:08, 1:05
      • 02/21/12 -- used buoy and paddles and didn't push too hard (1:21 -> 1:15)
      • 03/20/12 - 1:19, 1:16, 1:13, 1:10+
      • 04/18/12 - 1:18, 1:14, 1:12, 1:09
      • 06/01/12 -- 1:19, 1:16+, 1:13+, 1:11-
      • 06/28/12 -- 1:22, 1:18, 1:17, 1:15+
      • 09/07/12 -- 1:21, 1:15, 1:12, 1:09
      • 10/10/12 -- 1:22, 1:17, 1:15, 1:12
      • 11/07/12 -- 1:17, 1:13+, 1:09+, 1:08
      • 05/02/13 -- 1:20, 1:16+, 1:14, 1:10
      • 07/30/13 -- 1:26, 1:23, 1:20, 1:18 (w/snorkel)
      • 08/27/13 -- 1:22. 1:18+, 1:15, 1:13
      • 09/24/13 -- 1:23, 1:20, 1:17, 1:16 (w/snorkel)
      • 11/16/13 - 1:20+, 1:17, 1:12, 1:09 (w/snorkel)
      • 04/02/14 - 1:20, 1:18, 1:17, 1:16 (I was really worried at this point as I just couldn't get going)
      • 04/23/14 - 1:16, 1:15, 1:14, 1:12 (worried again, feeling sluggish)
      • 05/28/14 - 1:18, 1:14, 1:11, 1:08 (w/snorkel)
      • 07/03/14 - 1:17, 1:13, 1:10+, 1:08+ (w/snorkel)
      • 07/19/14 - 1:17, 1:14, 1:11, 1:08 (w/snorkel)
      • 04/13/15 - 1:17+, 1:14, 1:11, 1:04 (w/snorkel)
      • 07/10/15 - 1:18, 1:15, 1:12, 1:08 (w/snorkel)

    • 4 x 100: on 2:00, IM kick descend w/board
      • April 15 effort was - 1:37, 1:35, 1:32, 1:28
      • Today was 1:42+, 1:39, 1:37, 1:33+

    • 6 x 50:
      • #1 & #6 easy free
      • #2 to #5, IM order build (35, 36, 41, 32)

    • 4 x 25: on 0:35, going 5-6-7-8-5 AFAP strokes off the wall then cruise; all w/paddles and Z2 Zoomers
    • 1 x 100: easy swim w/snorkel and buoy


    Salo Test Set #2: Pulse Chart


    • 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+ (approx same time ahead of Greensboro Nationals)
      • 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

    • 1 x 50: active recovery w/snorkel


    TOTAL: 2,550 SCM

    Comments:
    • When comparing the plot versus last summer, where I swam a decent enough 200 LCM, and 2012 summer, where I performed pretty well at Omaha Nationals, the pulse plot is encouraging, particularly at the higher speeds.
    • I'll take this little confidence boost, put it in the bank, and have fun over the next week and see if I can go some decent enough times ... albeit in LCM, yet another summer racing LCM with close to zero LCM training time.

    Updated July 10th, 2015 at 01:49 PM by pwb

    Tags: pulse plot
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  15. Pulse Plot - On Target

    by , April 14th, 2015 at 12:37 AM (Of Swimming Bondage)
    I was scrambling today to squeeze this workout in before I jumped on a flight late afternoon to Chicago, but very happy with my performance on my "Salo Pulse Plot" test set:

    Warmup sets (1,700 set)

    • 1 x 400: IM k/d
    • 4 x 100: on 1:40, gentle descend
      • 09/06/10 - 1:20, 1:17, 1:12, 1:09+
      • 10/06/10 - 1:17, 1:14, 1:12, 1:07
      • 05/13/11 - 1:13, 1:10, 1:08, 1:05
      • 06/10/11 - 1:16, 1:13, 1:08, 1:07
      • 08/06/11 - 1:15, 1:12, 1:09, 1:07-
      • 09/03/11 - 1:16, 1:13, 1:11, 1:09
      • 10/01/11 - 1:16, 1:15, 1:12, 1:08+
      • 11/01/11 - 1:17 down to 1:13
      • 12/01/11 - 1:15, 1:11, 1:08, 1:05
      • 02/21/12 -- used buoy and paddles and didn't push too hard (1:21 -> 1:15)
      • 03/20/12 - 1:19, 1:16, 1:13, 1:10+
      • 04/18/12 - 1:18, 1:14, 1:12, 1:09
      • 06/01/12 -- 1:19, 1:16+, 1:13+, 1:11-
      • 06/28/12 -- 1:22, 1:18, 1:17, 1:15+
      • 09/07/12 -- 1:21, 1:15, 1:12, 1:09
      • 10/10/12 -- 1:22, 1:17, 1:15, 1:12
      • 11/07/12 -- 1:17, 1:13+, 1:09+, 1:08
      • 05/02/13 -- 1:20, 1:16+, 1:14, 1:10
      • 07/30/13 -- 1:26, 1:23, 1:20, 1:18 (w/snorkel)
      • 08/27/13 -- 1:22. 1:18+, 1:15, 1:13
      • 09/24/13 -- 1:23, 1:20, 1:17, 1:16 (w/snorkel)
      • 11/16/13 - 1:20+, 1:17, 1:12, 1:09 (w/snorkel)
      • 04/02/14 - 1:20, 1:18, 1:17, 1:16 (I was really worried at this point as I just couldn't get going)
      • 04/23/14 - 1:16, 1:15, 1:14, 1:12 (worried again, feeling sluggish)
      • 05/28/14 - 1:18, 1:14, 1:11, 1:08 (w/snorkel)
      • 07/03/14 - 1:17, 1:13, 1:10+, 1:08+ (w/snorkel)
      • 07/19/14 - 1:17, 1:14, 1:11, 1:08 (w/snorkel)
      • 04/13/15 - 1:17+, 1:14, 1:11, 1:04 (w/snorkel)

    • 4 x 100: on 2:00, IM kick descend w/board (1:37, 1:35, 1:32, 1:28)
    • 6 x 50:
      • #1 & #6 easy free
      • #2 to #5, IM order build (35, 35, 40, 32+)

    • 4 x 25: on 0:35, going 5-6-7-8-5 AFAP strokes off the wall then cruise; all w/paddles
    • 1 x 100: easy swim w/snorkel


    Salo Test Set #2: Pulse Chart

    • 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+ (approx same time ahead of Greensboro Nationals)
      • 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

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


    TOTAL: 2,750 SCM

    Commentary:

    • Plotting these results versus my times/HR in 2012 and I am almost spot on aligned with where I was then. Felt pretty strong on all of these, though was getting some threatening of calf cramps. I packed a mini foam roller in my bag for my travel this week and had better go use it now!