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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. Almost a year since my last SCY Pulse Plot

    by , November 16th, 2017 at 08:33 AM (Of Swimming Bondage)
    ... and the results, while logical and entirely consistent with where I know I am in terms of fitness, were still a bit disappointing. There's nothing quite like the cold slap in the face of objective data. Below are the last three short course yards' efforts where, if the trendline moves up and to the left, that is an indication of less fitness:
    • March 30th being about one month before 2016 Nationals (when I was in good shape)
    • November 22nd, 2016 being a little more than 10 days after last year's Ron Johnson / SCM Champs meet (so I was kind of still riding the taper)


    Click image for larger version. 

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    Again, these data completely make sense. I know they are reflective of reality. But I can still not be happy about reality, right?

    Warmup Sets (1,750 set)


    • 1 x 400: IM, k/d
    • 4 x 100: on 1:20, free descend w/snorkel (1:13, 1:12+, 1:10+, 1:10)
    • 4 x 100: on 1:45, IM kick, odds w/board, evens on back descend (1:31+, 1:29+, 1:7+, 1:26)
    • 6 x 50: on 0:55, #1 & #6 easy free w/snorkel, #2 to #5 strong fly, back, free, free (0:34, 0:33, 0:38, 0:30)
    • 8 x 25: on 0:30, odds easy, evens fast IM order (13+, 15, 16+, 13)
    • 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
    • 11/15/2017 - 1:13, 1:09, 1:03, 59+, 1:01, 1:05, 1:09, 1:13+


    TOTAL: 2,650 SCY

    Comments:
    • While I would like my fitness to be better, I at least had some moments in the set where I felt 'at one' with my stroke and the water. My 3rd 100, where I really felt like I was easy cruising, was really surprising to see a 1:30.
    • It looks like our final turnout for this weekend's meet is 225 swimmers, which is going to make for a great meet - https://www.clubassistant.com/club/c...1044&smid=9429. The weather forecast looks perfect for a weekend of racing.
    • I am entered in the following ...

    Event
    Number
    Sex Distance Stroke Time Date
    3 Men 50 SCM Breast 0:35.77 11/18/2017
    5 Men 200 SCM Free 2:09.88 11/18/2017
    9 Men 100 SCM Breast 1:16.25 11/18/2017
    12 Men 200 SCM IM 2:20.89 11/18/2017
    17 Men 100 SCM IM 1:06.26 11/19/2017
    24 Men 400 SCM IM 5:04.00 11/19/2017
    26 Men 200 SCM Breast 2:44.62 11/19/2017
    27 Men 100 SCM Free 1:05.05 11/19/2017

    • ... but will have to look at the timeline.
      • I will definitely NOT swim all 4 events on Saturday as, especially given my fitness, don't want to wipe myself out then given that the 400 IM is on Sunday. I will swim the 50 breast and then make a decision whether I do the 200 free OR the 100 breast.
      • On Sunday, I will swim both of the IMs, but then might call it a day. I can see a scenario where I try the 100 free, but also even, if there's enough rest after the 400 IM, where I just look at the remaining events as a quality workout. We'll see how I feel on the day.
    Categories
    Swim Workouts
  2. Intriguing Pulse Plot

    by , July 19th, 2014 at 08:21 PM (Of Swimming Bondage)
    I should give up on tying to read the hidden meaning when comparing results from the same set during different tapers, but I don't. Today's pulse plot was interesting in that:
    • The trend line compared to just a few weeks back says I need to rest, rest, rest ...
    • ... but, when compared to almost exactly the same time ahead of my pretty decent showing at Omaha Nationals in 2012, it appears I'm in great shape (at least aerobically).


    Here's how it turned out on this "Meet Minus 7 Days" of taper --

    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+ (approx. same time ahead of Omaha Nationals)
      • 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)


    • 4 x 100: on 2:00, IM kick descend w/board (1:40, 1:38, 1:35+, 1:32+)
    • 6 x 50:
      • #1 & #6 easy free
      • #2 to #5, IM order build
        • July 3rd was 0:33, 0:35+, 0:40, 0:31+
        • July 19th was 0:35, 0:37, 0:41+, 0:33


    • 4 x 25: on 0:35, going 5-6-7-8-5 AFAP strokes off the wall then cruise; all w/Zoomers and 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+
      • 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+


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


    TOTAL: 2,750 SCM

    Commentary:
    • I shouldn't read too much into this as I did just come off two long days of work travel that included two very poor and short nights of sleep.
    • When I look at the trendlines comparing late June of 2012 with earlier this month and today (attached PDF file here Pulse Plot 19July2014.pdf), though, I see a few points:
      • On the one hand, compared to 2012, my "fitness" seems better in that at every point along my trend line today, I achieved the same speed with a lower heart-rate metric.
      • On the other hand, I couldn't achieve the same max speed and, given that the slope of my today line (blue one) is so much steeper, had I achieved the 1:01+ time I did in 2012, my heart-rate would've been sky high.
      • Compared to just a few weeks back, my trend line has shifted up and to the left, generally an indication of over-training or fatigue.

    • My takeaway is this - I need to shut things down and rest between here and next Saturday. I'll start that in earnest by NOT swimming tomorrow
  3. Pulse plot & pride

    by , July 3rd, 2014 at 10:46 PM (Of Swimming Bondage)
    I've been pretty good about doing my Pulse Plot test set once a month and today seemed like the perfect day to have another go at it:

    Warmup sets (1,800 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)

    • 4 x 100: on 2:00, IM kick descend, odds w/board, evens on back (1:40+, 1:37, 1:35, 1:33)
    • 6 x 50:
      • #1 & #6 easy free
      • #2 to #5, IM order build, was 0:33, 0:35+, 0:40, 0:31+

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



    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+
      • 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

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


    TOTAL: 3,000 SCM

    Commentary:


    • This actually felt pretty awesome, but was essentially the same result as last month. That's not a bad thing, but I had thought I would've shown some improvement in either speed or lower aggregate heart rate.
    • It was kind of cool (okay, very cool) to check out SwimSwam this morning and come across this article -- http://swimswam.com/national-champs-...ruiting-class/. Of course, my wife and I have been stoked with our daughter's choice for university all along, but it was also cool to read about the other new recruits coming in. In the "swimming's a small world" category, one of the other women joining the team with my daughter stayed with us a few years back when her team came down to our team's big Memorial Day meet and we hosted them.
    Categories
    Swim Workouts
  4. Staying in shape

    by , May 28th, 2014 at 10:54 PM (Of Swimming Bondage)
    Warmup sets (1,800 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)


    • 16 x 25: on 0:35, underwater SDK w/monofin going 4x through 2-0-1-0 breaths by 25, #1 to #3 cruise, #4 AFAP
    • 6 x 50: on 1:00
      • #1 & #6 easy free
      • #2 to #5, IM order build, was 0:34, 0:36, 0:42, 0:32

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


    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+
      • 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

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


    Short IM Sprint Set

    • 16 x 25: on 0:40, odd laps easy, evens AFAP two each stroke
    • 6 x 50: active recovery w/snorkel 2 each on 0:45, 0:50, 0:55

    TOTAL: 3,500 SCM

    Commentary:

    • I can't say this felt great because my arms were still sore and my stroke felt short from all the effort I've been putting in over the last week.
    • When I look at the pulse plot, though, this showed an improvement (e.g., same speed, lower aggregate pulse) vs last month and vs approx the same timeframe in 2012. Pretty pleased with this effort tonight.
    Categories
    Swim Workouts
  5. No speed, but low pulse

    by , April 2nd, 2014 at 05:47 PM (Of Swimming Bondage)
    I got in my 'Salo Pulse Plot' test set today and was pretty happy with the results. As with my swimming at the Biondi meet, I have no speed, but good staying power. Given that my main hope this weekend is to race a halfway-decent 1,650, that combination should be a good mix!

    Warmup sets (1,800 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) **fastest 100 I have ever swum with a 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)

    • 16 x 25: on 0:35, underwater SDK w/monofin going 4x through 2-0-1-0 breaths by 25, #1 to #3 cruise, #4 AFAP
    • 6 x 50: on 1:00
      • #1 & #6 easy free
      • #2 to #5, IM order build, was 0:34+, 0:35+, 0:40+, 0:33

    • 8 x 25: on 0:35, going 5-6-7-8-5 AFAP strokes off the wall then cruise; all w/Zoomers; 1st 4 w/agility paddles; 2nd 4 just Zoomers


    • 1 x 100: easy


    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+
      • 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+

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

    TOTAL: 2,750 SCM

    Commentary:

    • The attached pulse plot -- Pulse Plot 04-02-14 comparison.pdf -- is a comparison with a time roughly the same distance ahead of my great 2012 SCY Nationals and a time in December that was about 10 days ahead of when I went my best 800 SCM. Both of those lines show ...
      • Faster top-end speed then versus today (e.g., not good)
      • Higher heart rate then for the same speed (e.g., good)

    • I've got a much-needed birthday gift of a massage tonight - that plus just doing a standard warmup as my workout tomorrow will be my 'rest' for the meet this weekend.
    Categories
    Swim Workouts
  6. Pulse Plot

    by , March 20th, 2014 at 03:18 PM (Of Swimming Bondage)
    Back at home, I made it to Cactus today and did a repeat of my 'Salo 8 x 100 Pulse Plot' test set in SCY:


    • Warmup sets (1,800 total)
      • 1 x 400: easy pull w/buoy
      • 4 x 100: on 1:30, gentle descend free swim w/agility paddles, 1:07 -> 1:02+
      • 4 x 100: on 1:45, descend IM kick w/board, 1:30 to 1:23
      • 6 x 50: on 0:55
        • #1 and #6, easy free
        • #2 to #5, IM order swim, feeling like it was 400 IM pace
          • 02/19/2014 - 0:36, 0:34, 0:41, 0:32
          • 03/20/2014 - 0:30, 0:32, 0:36, 0:29+


      • 8 x 25: on about 0:35, w/Z2 zoomers going 5-6-7-8 AFAP strokes free twice through, first 4 w/agility paddles, next 4 no paddles
      • 1 x 100: easy

    • 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

    • 8 x 50: active recovery, 2 each on 0:40, 0:45, 0:50, 0:55


    TOTAL: 3,000 SCY

    Commentary:
    • With the exception of the fact that I had serious threats of calf cramps on #2 to #4 before I seemed to stabilize my legs, this felt good. #5 felt simply awesome and controlled
      • 12-13-13-14 SPL
      • 2-3 SDKs off each wall
      • Fast turns
      • Consistent breathing pattern off each wall - left arm pull w/no breath, 2 breaths to the right, 3 strokes, remainder of lap as breathing every 2 to the left (my strong breathing side)

    • While this felt great, the pulse plot told a different story, with my heartrate the same or a bit higher for the same speed as back in February. This doesn't intuitively make sense to me, so I'm not going to fret about it.
    • I'd like to see how close I can get to 1:50 on my 200 on Sunday: if I can swim it with this level of control, I think a 1:51 to 1:52 is possible. My target time is sub 1:53.50 as that's what I went in March 2008, about the same timeframe ahead of when I swam my best jammers 200 free time at Austin Nationals (1:48.81).
    Categories
    Swim Workouts
  7. Back in (the) black

    by , February 21st, 2014 at 12:25 PM (Of Swimming Bondage)
    I think I've turned the corner from losing ground to gaining ground in my training, finally being over the inflection point in recovery from my stupid walk off the curb five weeks ago where I can start to think about training for gain and not just training to limit loss. I have had three solid workouts over the last three days and now been in the water for 10 days straight. These workouts have all been done at Cactus pool in SCY:

    Wednesday - Pulse Plot Test Set
    • Warmup sets (1,800 total)
      • 1 x 400: easy pull w/buoy
      • 4 x 100: on 1:30, gentle descend free swim, 1:14 to 1:07+
      • 4 x 100: on 1:30, gentle descend backstroke, 1:13 to 1:10
      • 6 x 50: on 1:00
        • #1 and #6, easy free
        • #2 to #5, IM order swim (0:36, 0:34, 0:41, 0:32)

      • 8 x 25: on about 0:35, w/Z2 zoomers going 5-6-7-8 AFAP strokes free twice through, first 4 w/agility paddles, next 4 no paddles
      • 1 x 100: easy

    • 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
      • I have never done this in SCY, so don't have a benchmark
      • I could convert my times to SCM to compare them with past efforts, but I already know the results won't look great
      • Times were 1:08, 1:04, 1:02, 1:00+, 1:00+, 1:01+, 1:05, 1:06

    • 6 x 50: on 1:00
      • #1 and #6, easy free
      • #2 to #5, IM order swim (0:31, 0:32, 0:38, 0:29)

    • 1 x 100: floaty cool-down

    TOTAL: 3,000 SCY

    Thursday - Hackett 200s

    Warmup sets (1,050 total)
    • 1 x 400: free pull w/buoy
    • 4 x 100: on 1:30, descend free
    • 8 x 25: on about 0:35, w/Z2 zoomers going 5-6-7-8 AFAP strokes free twice through, first 4 w/agility paddles, next 4 no paddles
    • 1 x 50: easy


    Hackett 200 Test Set (2,000 SCY)



    • 16 x 50: on 0:45, every 4th one at target 200 race pace
      • Goal was to be at about where you wanted to be for the 3rd 50 of your 200
      • When I swam my techsuit best of 1:45, that was a 26.7
      • For my jammer best of 1:48.8, I was 28.0
      • 03-05-13 - 0:31, 0:30, 0:30, 0:29+
      • 10-11-13 - 28+, 28-, 28+, 27+
      • 02-21-14 - 0:30+ -> 0:29

    • 1:00 rest
    • 12 x 50: on 0:50, every 3rd at target race pace
      • 03-05-13 - 0:30, 0:30, 0:29, 0:29
      • 10-11-13 - 27 to 27+ on a
      • 02-21-14 - 0:29's

    • 1:00 rest
    • 8 x 50: on 0:55, every other one at target race pace
      • 03-05-13 - 0:28, 0:28, 0:29, 0:29
      • 10-11-13 - 27 low, 27 low, 27 low, 26 high
      • 02-21-14 - 0:29's

    • 1:00 rest
    • 4 x 50: on 1:00, all at target race pace
      • 03-05-13 0:28s on all of these
      • 10-11-13 - 26 low, 26 mid, 27 low, 26 high
      • 02-21-14 - 0:29's


    TOTAL: 3,050 SCY

    Friday - Aussie 400s

    Warmup sets (1,050):

    • 1 x 400: free pull w/buoy
    • 4 x 100: on 1:30, free swim, gentle descend, 1:12 -> 1:04
    • 8 x 25: on 0:30, 2 each stroke, 1 cruise, 1 build to fastlike
    • 1 x 50: easy


    Aussie 400s (3,000 set)

    Took an easy 50 kick between each round on about 1:00


    • Set #1 is 4 rounds of 3 x 50 - 1 x 100
      • 50s on 0:45
      • 100s on 1:15 (1:04,1:02+, 1:02+, 1:03)
      • Held 11-12-12-13 SPL

    • Set #2 is 4 rounds of 2 x 50 - 1 x 100
      • 50s on 0:50
      • 100 on 1:20 (1:02, 1:01, 1:00+, 1:01)
      • Migrated to 11-12-13-13 SPL

    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:25 (1:01, 1:00, 1:00, 1:01)
      • Migrated stroke count to more like 12-13-14-14

    • Set #4 is 4 x 100 on 1:30 (1:02, 1:03, 1:03+, 1:04)
      • Consciously tried to get to 11-12-12-13, but was still higher on #1 and #2




    TOTAL: 4,050 SCY

    Commmentary:
    • Really happy to be back at a stage where I can start training in earnest again. I still need to be tentative on my breaststroke kick, but I'll try it in both the 100 IM and 25 breast at the meet on Sunday.
    • I am actually looking forward to swimming the 1000 on Sunday to see where I am. My original intent for the meet was to race a 400 IM and then cool-down, but I don't want to stress my foot by trying a 100 breaststroke and so will just swim this freestyle. I am certainly not expecting a great time, but intend to try to swim it as follows:
      • First 100 - settle into a steady stroke count, ideally targeting either 11 or 12 SPL
      • Try to swim the next 400 holding that same stroke count (through the 500)
      • For the next 300, add one stroke per lap primarily by increasing stroke rate and intensity
      • For the last 200, add one more stroke per lap

    • I am a little bummed with the turnout for the meet on Sunday - preliminary heat sheet is attached. It'll be a great day for racing -- temps in the upper 70s -- and we have some fun events, so I had hoped that the numbers would have been higher.
    Attached Thumbnails Attached Files
  8. Speedy Pulse Plot

    by , November 16th, 2013 at 03:33 PM (Of Swimming Bondage)
    Friday ended up being a supremely busy day of work and travel home. I had envisioned getting in a recovery 3K last night, but didn't have enough energy to overcome the inertia of the couch. Based upon the speed I had on Thursday night, I expected I could throw down a good pulse plot set today and, while I still felt tight, I had both power and speed across this whole workout right from the warmup set:
    Warmup sets:


    • 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) **fastest 100 I have ever swum with a snorkel**

    • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
      • 09/06/10 - 1:36 to 1:31
      • 10/06/10 - 1:38 to 1:30
      • 05/13/11 - 1:37, 1:33, 1:31, 1:29
      • 06/10/11 - 1:37, 1:34, 1:33, 1:32
      • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
      • 09/03/11 - 1:39, 1:41, 1:35, 1:35
        • Did IM kick dds w/board, evens on back no board

      • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
        • IM kick, odds w/board, evens on back no board

      • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 04/18/12 - 1:40, 1:39, IM kick w/board
      • 06/01/12 -- IM odds w/board & evens w/out board, 1:44, 1:42+, 1:42, 1:39
      • 06/28/12 -- IM kick w/board, 1:54, 1:49, 1:45, 1:40
      • 09/07/12 -- IM kick w/board, 1:44, 1:40, 1:37, 1:37
      • 10/10/12 -- IM kick w/board, 1:40, 1:38+, 1:36+, 1:33
      • 11/07/12 -- IM kick w/board, 1:45, 1:42, 1:40, 1:39
      • 05/02/13 -- IM kick w/board, 1:39, 1:39, 1:36+, 1:33+
      • 07/30/13 -- IM kick w/board, 1:49, 1:48, 1:47, 1:45
      • 08/27/13 -- dolphin/flutter, odds w/board, evens on back 1:39, 1:38+, 1:36, 1:35
      • 09/24/13 -- dolphin/flutter, odds w/board, evens on back 1:36, 1:34, 1:33, 1:29
      • 11/16/13 -- IM, odds w/board, evens on back 1:37, 1:36, 1:33, 1:30

    • 6 x 50: on 1:00
      • #1 & #6 easy free
      • #2 to #5, IM order build, was 0:33, 0:34+, 0:40, 0:31

    • 4 x 25: on 0:30/0:35, monofin going 2 breaths cruise, no breath cruise, 1 breath faster, no breath FAST
    • 1 x 100: easy


    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+
      • 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

    • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00
    • Cool-down with 5 x 50: w/snorkel


    TOTAL: 2,750 SCM

    Commentary:
    • This was very encouraging and I've bolded previous efforts that were before a great SCM meet in December 2011 and my great SCY Nationals in Greensboro.
    • Looking at the pulse plot, the interesting this is that, at slower speeds, my heartrate now was higher than those two previous efforts, but, at higher speeds, my heartrate was lower.
    • All in all, a great set.
    • And, now, since I don't officiate any more, I'm going over to a kids meet to sit on my butt and announce the meet!
    Categories
    Swim Workouts
  9. Suspect Pulse Plot

    by , September 24th, 2013 at 04:08 PM (Of Swimming Bondage)
    I have to take back a bunch of the praise I have given the Finis Aquapulse Heart Rate Monitor. I used it through the first half of my Salo Pulse Plot test set, but the numbers seemed entirely too jumpy and erratic -- at times too high when I felt calm and at other times suspiciously low when I knew my heart was revving faster. I switched back to the finger on the neck method for the last half of the set:

    Warmup sets:

    • 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)

    • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
      • 09/06/10 - 1:36 to 1:31
      • 10/06/10 - 1:38 to 1:30
      • 05/13/11 - 1:37, 1:33, 1:31, 1:29
      • 06/10/11 - 1:37, 1:34, 1:33, 1:32
      • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
      • 09/03/11 - 1:39, 1:41, 1:35, 1:35
        • Did IM kick dds w/board, evens on back no board

      • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
        • IM kick, odds w/board, evens on back no board

      • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 04/18/12 - 1:40, 1:39, IM kick w/board
      • 06/01/12 -- IM odds w/board & evens w/out board, 1:44, 1:42+, 1:42, 1:39
      • 06/28/12 -- IM kick w/board, 1:54, 1:49, 1:45, 1:40
      • 09/07/12 -- IM kick w/board, 1:44, 1:40, 1:37, 1:37
      • 10/10/12 -- IM kick w/board, 1:40, 1:38+, 1:36+, 1:33
      • 11/07/12 -- IM kick w/board, 1:45, 1:42, 1:40, 1:39
      • 05/02/13 -- IM kick w/board, 1:39, 1:39, 1:36+, 1:33+
      • 07/30/13 -- IM kick w/board, 1:49, 1:48, 1:47, 1:45
      • 08/27/13 -- dolphin/flutter, odds w/board, evens on back 1:39, 1:38+, 1:36, 1:35
      • 09/24/13 -- dolphin/flutter, odds w/board, evens on back 1:36, 1:34, 1:33, 1:29

    • 6 x 50: on 1:00
      • #1 & #6 easy free
      • #2 to #5, IM order build, was 0:35, 0:35, 0:41, 0:32

    • 4 x 25: on 0:30/0:35, monofin going 2 breaths cruise, no breath cruise, 1 breath faster, no breath FAST
    • 1 x 100: easy


    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+
      • 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
      • Pulse plot below

    • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00


    At this stage, I intended to go into the 5 x 200 set with a snorkel like I had done last month (http://forums.usms.org/entry.php?300...-amp-a-K-extra), but the calf cramping I had experienced on the first half of the test returned with a vengeance and I ended up slopping through another 250 of various cool-down.

    TOTAL: 2,750 SCM

    Commentary:


    • Bold compares to roughly the same time the last two years for comparison.
    • My top speed on my kicking efforts seems to be returning and the top speed on the test was a bit better.
    • The pulse plot, in theory, looks better, but there was a huge variance between what the monitor measured on the 1st four versus what I measured on the last 4.
    Categories
    Swim Workouts
  10. Pulse Plot & a K extra

    by , August 27th, 2013 at 12:47 PM (Of Swimming Bondage)
    After a solid weekend of workouts and last week's swimming crushing my previous 2013 yardage max (13,500) by almost 3K (e.g., was 16,250 SCY equivalents of swimming last week), I used Monday as a recovery day of just gentle yoga / stretching (20 minutes), my full set of PT exercises and some quality dog walking. I was ready, though, this morning to see how my conditioning has progressed over the last 4 weeks of improved training. The barometer for this was the Salo Pulse Plot; as I felt pretty good at the end of this and enjoyed the longer, strong swimming with a snorkel from this weekend, I threw in an extra 1,000 set on the end to make this my longest workout of 2013. In SCM, where I've highlighted the comparative performances from the same time in 2011 and 2012:

    Warmup sets:


    • 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

    • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
      • 09/06/10 - 1:36 to 1:31
      • 10/06/10 - 1:38 to 1:30
      • 05/13/11 - 1:37, 1:33, 1:31, 1:29
      • 06/10/11 - 1:37, 1:34, 1:33, 1:32
      • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
      • 09/03/11 - 1:39, 1:41, 1:35, 1:35
        • Did IM kick dds w/board, evens on back no board

      • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
        • IM kick, odds w/board, evens on back no board

      • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 04/18/12 - 1:40, 1:39, IM kick w/board
      • 06/01/12 -- IM odds w/board & evens w/out board, 1:44, 1:42+, 1:42, 1:39
      • 06/28/12 -- IM kick w/board, 1:54, 1:49, 1:45, 1:40
      • 09/07/12 -- IM kick w/board, 1:44, 1:40, 1:37, 1:37
      • 10/10/12 -- IM kick w/board, 1:40, 1:38+, 1:36+, 1:33
      • 11/07/12 -- IM kick w/board, 1:45, 1:42, 1:40, 1:39
      • 05/02/13 -- IM kick w/board, 1:39, 1:39, 1:36+, 1:33+
      • 07/30/13 -- IM kick w/board, 1:49, 1:48, 1:47, 1:45
      • 08/27/13 -- dolphin/flutter, odds w/board, evens on back 1:39, 1:38+, 1:36, 1:35

    • 6 x 50: on 1:00
      • #1 & #6 easy free
      • #2 to #5, IM order build, was 0:37, 0:37, 0:43, 0:35+

    • 4 x 25: on about 0:40, monofin going 2 breaths cruise, no breath cruise, 1 breath faster, no breath FAST
    • 1 x 100: easy



    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+
      • 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
      • Pulse plot below

    • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

    ... went right into the following with no extra rest:


    • 5 x 200: on 2:40, 2:45, 2:50, 2:55, 3:00, w/snorkel, trying to hold 2:30s (e.g., average pace from my 70% swims)
      • Was 2:28 on the first one and then solid 2:30s thereafter

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

    TOTAL: 3,750 SCM

    Commentary:


    • The pulse plot compares last month with last year at approximately this same time:


    • ... and I'm really happy with the results on all levels: significant improvement over the last 4 weeks and quite near where I was last year. I still don't have quite the aerobic conditioning as I did then to keep my heart rate down when my speed goes up, but this looks very good.
    Categories
    Swim Workouts
  11. Crap-Happy Pulse Plot

    by , July 30th, 2013 at 12:35 PM (Of Swimming Bondage)
    Given that my shoulder felt pretty good racing on Sunday, I thought I'd try my hand at the 'Salo Pulse Plot' test set. I didn't expect much from this, but was pleasantly surprised with the speed I achieved ... and not unsurprised that the pulse plot looked crappy.

    Warmup sets:

    • 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)

    • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
      • 09/06/10 - 1:36 to 1:31
      • 10/06/10 - 1:38 to 1:30
      • 05/13/11 - 1:37, 1:33, 1:31, 1:29
      • 06/10/11 - 1:37, 1:34, 1:33, 1:32
      • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
      • 09/03/11 - 1:39, 1:41, 1:35, 1:35
        • Did IM kick dds w/board, evens on back no board

      • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
        • IM kick, odds w/board, evens on back no board

      • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
      • 04/18/12 - 1:40, 1:39, IM kick w/board
      • 06/01/12 -- IM odds w/board & evens w/out board, 1:44, 1:42+, 1:42, 1:39
      • 06/28/12 -- IM kick w/board, 1:54, 1:49, 1:45, 1:40
      • 09/07/12 -- IM kick w/board, 1:44, 1:40, 1:37, 1:37
      • 10/10/12 -- IM kick w/board, 1:40, 1:38+, 1:36+, 1:33
      • 11/07/12 -- IM kick w/board, 1:45, 1:42, 1:40, 1:39
      • 05/02/13 -- IM kick w/board, 1:39, 1:39, 1:36+, 1:33+
      • 07/30/13 -- IM kick w/board, 1:49, 1:48, 1:47, 1:45

    • 6 x 50: on 1:00
      • #1 & #6 easy free
      • #2 to #5, IM order build, was 0:37, 0:37, 0:43, 0:35+

    • 4 x 25: on about 0:40, monofin going 2 breaths cruise, no breath cruise, 1 breath faster, no breath FAST
    • 1 x 100: easy


    Salo Test Set #2: Pulse Chart


    • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 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
      • Pulse plot attached

    • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00
    • 5 x 50: active recovery 0:40, 0:45, 0:50, 0:55


    TOTAL: 2,750 SCM

    Commentary:
    • If the trend line on the pulse plot moves up and to the left of the graph, you are almost assuredly less in shape. The plot below is admittedly an unfair comparison as it compares two weeks before my end-of-season taper meets in 2011 (SPMA Champs @ Mission) and 2012 (Omaha) when I was training hard and well ...


    • ... but it certainly puts a point on how much my lack of training has hurt my aerobic fitness and speed.
    • Still, I swam the entire workout without a hint of shoulder pain, so I emerged feeling quite happy.
    Categories
    Swim Workouts
  12. Half a pulse plot

    by , May 3rd, 2013 at 09:22 AM (Of Swimming Bondage)
    Today was the first day I tried out my Finis heart-rate monitor (http://www.amazon.com/FINIS-Aqua-Pul.../dp/B002D00E92) on my "Salo Pulse Plot" test set. It was also the first time I've done this set since November. The monitor was AWESOME -- although I had it set on a 20 second interval to feedback my pulse, a quick press of an easy-to-find button allowed for instant heart rate at the prescribed times post-swim. This will be a great tool moving forward and will make these pulse plots that much more accurate. The only two problems for today were both due to me:
    1. I forgot to charge the monitor and it died with two measurements to go. I think I charged it initially back around Christmas when I got it, used it a few times and haven't bothered to charge it again.
    2. I didn't allow myself enough time to complete the set, so I only got through half of it. Given where my body is these days, that's probably OK, though.


    Here's the detailed workout in SCM:


    • Warmup sets:
      • 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

      • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
        • 09/06/10 - 1:36 to 1:31
        • 10/06/10 - 1:38 to 1:30
        • 05/13/11 - 1:37, 1:33, 1:31, 1:29
        • 06/10/11 - 1:37, 1:34, 1:33, 1:32
        • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
        • 09/03/11 - 1:39, 1:41, 1:35, 1:35
          • Did IM kick dds w/board, evens on back no board

        • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
          • IM kick, odds w/board, evens on back no board

        • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 04/18/12 - 1:40, 1:39, IM kick w/board
        • 06/01/12 -- IM odds w/board & evens w/out board, 1:44, 1:42+, 1:42, 1:39
        • 06/28/12 -- IM kick w/board, 1:54, 1:49, 1:45, 1:40
        • 09/07/12 -- IM kick w/board, 1:44, 1:40, 1:37, 1:37
        • 10/10/12 -- IM kick w/board, 1:40, 1:38+, 1:36+, 1:33
        • 11/07/12 -- IM kick w/board, 1:45, 1:42, 1:40, 1:39
        • 05/02/13 -- IM kick w/board, 1:39, 1:39, 1:36+, 1:33+

      • 6 x 50: on 1:00
        • #1 & #6 easy free
        • #2 to #5, IM order build, was 0:34, 0:36, 0:41, 0:32+

      • 4 x 25: on about 0:40, 5-6-7-8 strokes free AFAP off wall by 25
      • 1 x 100: easy

    • Salo Test Set #2: Pulse Chart
      • 4 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 0:30 after swim, 1:00 after swim
      • Aim was 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+
      • Pulse plot attached
      • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

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


    TOTAL: 2,350 SCM

    Commentary:
    • I was pretty surprised at my speed today. The times themselves were not bad, at all.
    • Although I've been complaining about my fitness, my technique work does seem to be paying off at least as far as my freestyle is concerned. I feel like my catch and connection on my pull, particularly my left arm, is much improved.
    • Looking at the pulse plot and comparing it to approximately the same time in the last two years, the graph looks like I'm in the piss-poor aerobic shape that I believe I am. Having said that, though, it will be better to start comparing the plots over time as I'm able to capture future data from the monitor instead of me counting.
    • The positive note of the set was that, thanks to all of the kicking work I've been doing, my kick times were strong during the warmup sets.
    Categories
    Swim Workouts
  13. Interesting pulse plot

    by , November 7th, 2012 at 02:43 PM (Of Swimming Bondage)
    With the temperatures cooling down in Arizona, I should've remembered to increase the amount of time my pool heat pumps run during the hottest part of the day, but I didn't and so the water was about 70 degrees when I dove in for a repeat of the Salo pulse plot test set:

    • Warmup sets:
      • 1 x 400: 100 fr, 200 IM k/d, 100 free swim
      • 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

      • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
        • 09/06/10 - 1:36 to 1:31
        • 10/06/10 - 1:38 to 1:30
        • 05/13/11 - 1:37, 1:33, 1:31, 1:29
        • 06/10/11 - 1:37, 1:34, 1:33, 1:32
        • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
        • 09/03/11 - 1:39, 1:41, 1:35, 1:35
          • Did IM kick dds w/board, evens on back no board

        • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
          • IM kick, odds w/board, evens on back no board

        • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 04/18/12 - 1:40, 1:39, IM kick w/board
        • 06/01/12 -- IM odds w/board & evens w/out board, 1:44, 1:42+, 1:42, 1:39
        • 06/28/12 -- IM kick w/board, 1:54, 1:49, 1:45, 1:40
        • 09/07/12 -- IM kick w/board, 1:44, 1:40, 1:37, 1:37
        • 10/10/12 -- IM kick w/board, 1:40, 1:38+, 1:36+, 1:33
        • 11/07/12 -- IM kick w/board, 1:45, 1:42, 1:40, 1:39

      • 6 x 50: on 1:00
        • #1 & #6 easy free
        • #2 to #5, IM order build, was 0:34, 0:36, 0:41, 0:32+

      • 4 x 25: on about 0:40, 5-6-7-8 strokes free AFAP off wall by 25, w/long fins
      • 1 x 100: easy

    • Salo Test Set #2: Pulse Chart
      • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 0:30 after swim, 1:00 after swim
      • Aim was 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
      • Pulse plot attached
      • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

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

    TOTAL: 2,750 SCM

    Commentary:

    • At slower speeds, up to about the 1:06 target pace that I'd really like to hit on Saturday's 800, my pulse plot was better than when compared to right before Greensboro and before my taper meet last December. I think that's pretty good given that I'm aiming to swim well in my 800 and 1500 this weekend.
    • Psych sheets are posted (also attached). Outside of the 8 & 15, I'm doing off / shorter events (e.g., 50 back, 100 breast, 50 free, 200 breast, 50 fly, 100 free) to fill out the schedule and record some times. The only bummer event is the 1500, where I had hoped to have both Sean Justice and Kurt Dickson to race/pace with, but Sean's likely not going to be there Sunday and Kurt's reprising a certain role for which he caught s*** on the forums that involves sand and bags. Of course, as he's "manning up" and doing both the 1500 and 400 on Sunday, I've got no leg to stand on to complain.
    • What this really means is that I'll need to find a lap counter for the 1500 since I can't just count how many times Sean laps me!
    Attached Thumbnails Attached Files
  14. Salo Pulse Plot

    by , October 10th, 2012 at 12:37 PM (Of Swimming Bondage)
    As has been noted elsewhere on the forums, this lazy slug is going to try to get out to the Pacific Masters SCM Championships (http://www.swimphone.com/mobile/meet....cfm?smid=4150) this Friday morning to try a 400 IM. With the small number of entries, the 9am start and fast-to-slow seeding, I'll hopefully be able to crank out my early AM phone calls, trek out to Walnut Creek and be back in San Francisco for a meeting by 11:30am. As I've had almost two months of solid training, I've decided to do a quick drop-taper to see what kind of time I can produce. This might end up being my only 400 SCM IM of the season, though I'm still hoping that AZ Masters puts on a meet in mid-December that I could use as an actual shave & taper meet.

    With that in mind, I did the Salo Pulse Plot test set:

    • Warmup sets:
      • 1 x 400: 100 fr, 300 IM k/d/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

      • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
        • 09/06/10 - 1:36 to 1:31
        • 10/06/10 - 1:38 to 1:30
        • 05/13/11 - 1:37, 1:33, 1:31, 1:29
        • 06/10/11 - 1:37, 1:34, 1:33, 1:32
        • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
        • 09/03/11 - 1:39, 1:41, 1:35, 1:35
          • Did IM kick dds w/board, evens on back no board

        • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
          • IM kick, odds w/board, evens on back no board

        • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 04/18/12 - 1:40, 1:39, IM kick w/board
        • 06/01/12 -- IM odds w/board & evens w/out board, 1:44, 1:42+, 1:42, 1:39
        • 06/28/12 -- IM kick w/board, 1:54, 1:49, 1:45, 1:40
        • 09/07/12 -- IM kick w/board, 1:44, 1:40, 1:37, 1:37
        • 10/10/12 -- IM kick w/board, 1:40, 1:38+, 1:36+, 1:33

      • 6 x 50: on 1:00
        • #1 & #6 easy free
        • #2 to #5, IM order build, was 0:33+, 0:34+, 0:41, 0:31+

      • 4 x 25: on about 0:40, 5-6-7-8 strokes free AFAP off wall by 25, w/long fins
      • 1 x 100: easy

    • Salo Test Set #2: Pulse Chart
      • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 0:30 after swim, 1:00 after swim
      • Aim was 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
      • Pulse plot attached
      • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

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

    TOTAL: 2,750 SCM

    Commentary:

    • Today I was trying to work on both DPS/SPL, breathing every two and using a consistent kick. I was able to keep 12-14 SPL on the first 3, bumped up to 14-15 SPL on #4, was 15-16 on #5 and 6. On the last two, I decided to switch back to a "distance stroke" (e.g., two-beat kick with bilateral breathing).
    • Based upon how my freestyle is feeling right now, I have confidence I could do a 2-beat, heavier kick style up to the 400. I'm thinking I'll still need to go more 'old school' for the 800 and 1500, primarily for two reasons:
      • Decades of bilateral breathing leaves me feeling too unbalanced after breathing every two for too long.
      • I need to do more leg training to hold up for >400.

    • My pulse plot matches up almost spot on with where I was last December before my taper meet then.
    • Surprisingly, the IM work during warmup felt pretty good.
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  15. Salo Pulse Plot

    by , September 8th, 2012 at 01:50 AM (Of Swimming Bondage)
    Though I had no speed (and didn't expect it), my pulse plot results (attached) were pretty good today: much better than roughly the same time last year and even approaching pre-taper-meet fitness. Sunday's going to be fun:

    • Warmup sets:
      • 1 x 400: 100 fr, 300 IM k/d/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

      • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
        • 09/06/10 - 1:36 to 1:31
        • 10/06/10 - 1:38 to 1:30
        • 05/13/11 - 1:37, 1:33, 1:31, 1:29
        • 06/10/11 - 1:37, 1:34, 1:33, 1:32
        • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
        • 09/03/11 - 1:39, 1:41, 1:35, 1:35
          • Did IM kick dds w/board, evens on back no board

        • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
          • IM kick, odds w/board, evens on back no board

        • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 04/18/12 - 1:40, 1:39, IM kick w/board
        • 06/01/12 -- IM odds w/board & evens w/out board, 1:44, 1:42+, 1:42, 1:39
        • 06/28/12 -- IM kick w/board, 1:54, 1:49, 1:45, 1:40
        • 09/07/12 -- IM kick w/board, 1:44, 1:40, 1:37, 1:37

      • 6 x 50: on 1:00
        • #1 & #6 easy free
        • #2 to #5, IM order build, was 0:35, 0:36, 0:40+, 0:33+

      • 4 x 25: on 0:40, 5-6-7-8 strokes free AFAP off wall by 25, w/long fins and paddles
      • 1 x 100: easy

    • Salo Test Set #2: Pulse Chart
      • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 0:30 after swim, 1:00 after swim
      • Aim was 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+
      • Pulse plot attached
      • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

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

    TOTAL: 2,750 SCM

    Commentary:

    • The drive over to La Jolla went smoothly -- a perfect 6 hour drive time with a 30 minute stop at Chipotle in Yuma. It makes the trip much easier to share the driving with another person.
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  16. Blah-Blast Pulse Plot (Meet in 7 days)

    by , June 28th, 2012 at 12:25 PM (Of Swimming Bondage)
    Based upon how sluggish and worn-out I felt during my warmup sets, I was really dreading the results of my Salo Pulse Plot test today. Something magical happened, though, after the 2nd 100 and I just got into this great and fast groove:


    • Warmup sets:
      • 1 x 400: 100 fr, 200 IM k/d, 100 fr
      • 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+

      • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
        • 09/06/10 - 1:36 to 1:31
        • 10/06/10 - 1:38 to 1:30
        • 05/13/11 - 1:37, 1:33, 1:31, 1:29
        • 06/10/11 - 1:37, 1:34, 1:33, 1:32
        • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
        • 09/03/11 - 1:39, 1:41, 1:35, 1:35
          • Did IM kick dds w/board, evens on back no board

        • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
          • IM kick, odds w/board, evens on back no board

        • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 04/18/12 - 1:40, 1:39, IM kick w/board
        • 06/01/12 -- IM odds w/board & evens w/out board, 1:44, 1:42+, 1:42, 1:39
        • 06/28/12 -- IM kick w/board, 1:54, 1:49, 1:45, 1:40

      • At this point, I decided that I really needed to have my planned post-workout shot of espresso (already made and waiting inside), so I hopped out, downed it and did another 50 easy
      • 6 x 50: on 1:00
        • #1 & #6 easy free
        • #2 to #5, IM order build, was 0:35, 0:35+, 0:40+, 0:33+

      • 4 x 25: on 0:40, 5-6-7-8 strokes free AFAP off wall by 25, w/long fins and paddles
      • 1 x 100: easy

    • Salo Test Set #2: Pulse Chart
      • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 0:30 after swim, 1:00 after swim
      • Aim was 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
      • Pulse plot attached
      • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

    • 4 x 50: pull cruise on 0:40, 0:45, 0:50

    TOTAL: 2,750 SCM

    Commentary:

    • The attached pulse plot compares my pre-taper meet results from last summer and this spring with today's effort. All signs point to me being in great shape to taper and swim fast in Omaha.
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  17. Salo Pulse Plot

    by , June 1st, 2012 at 05:32 PM (Of Swimming Bondage)
    I had an hour today and it was time to do the Salo Pulse Plot test again:

    • Warmup sets:
      • 1 x 400: 100 fr, 200 IM k/d, 100 fr
      • 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-

      • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
        • 09/06/10 - 1:36 to 1:31
        • 10/06/10 - 1:38 to 1:30
        • 05/13/11 - 1:37, 1:33, 1:31, 1:29
        • 06/10/11 - 1:37, 1:34, 1:33, 1:32
        • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
        • 09/03/11 - 1:39, 1:41, 1:35, 1:35
          • Did IM kick dds w/board, evens on back no board

        • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
          • IM kick, odds w/board, evens on back no board

        • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 04/18/12 - 1:40, 1:39, IM kick w/board
        • 06/01/12 -- IM odds w/board & evens w/out board, 1:44, 1:42+, 1:42, 1:39

      • 6 x 50: on 1:00
        • #1 & #6 easy free
        • #2 to #5, IM order build, was 0:35, 0:35+, 0:41+, 0:33

      • 4 x 25: on 0:40, 5-6-7-8 strokes free AFAP off wall by 25, w/long fins and paddles
      • 1 x 100: easy

    • Salo Test Set #2: Pulse Chart
      • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 0:30 after swim, 1:00 after swim
      • Aim was 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+
      • Pulse plot attached
      • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

    • 5 x 50: pull cruise on 0:40, 0:45, 0:50, 0:55

    TOTAL: 2,750 SCM

    Commentary:

    • Pretty pleased with my performance today: my top speed's not there, but, in the attached pulse where I compared with results prior to Greensboro and last summer's taper meet, I'm pretty much on the same trend lines.
    • I'm feeling more excited about Omaha and can foresee some quality & longer training over the next 2-3 weeks.
    • Despite my laziness at the start of the month, my GTD totals for May were still pretty good at 86K yards for the month.
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  18. Salo test set (Taper Meet in 9 days)

    by , April 18th, 2012 at 11:36 PM (Of Swimming Bondage)
    I got this in after a very long workday and, despite feeling sluggish at the start and needing to compress my workout due to time constraints, was pretty pleased with the results:

    • Warmup sets:
      • 1 x 400: 100 fr, 200 IM k/d, 100 fr
      • 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

      • 2 (normally do 4) x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
        • 09/06/10 - 1:36 to 1:31
        • 10/06/10 - 1:38 to 1:30
        • 05/13/11 - 1:37, 1:33, 1:31, 1:29
        • 06/10/11 - 1:37, 1:34, 1:33, 1:32
        • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
        • 09/03/11 - 1:39, 1:41, 1:35, 1:35
          • Did IM kick dds w/board, evens on back no board

        • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
          • IM kick, odds w/board, evens on back no board

        • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 04/18/12 - 1:40, 1:39, IM kick w/board

      • 6 x 50: on 1:00
        • #1 & #6 easy free
        • #2 to #5, IM order build, was 0:35, 0:37, 0:41, 0:33

      • 4 x 25: on 0:40, 5-6-7-8 strokes free AFAP off wall by 25
      • 1 x 100: easy

    • Salo Test Set #2: Pulse Chart
      • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 0:30 after swim, 1:00 after swim
      • Aim was 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+
      • Pulse plot attached
      • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

    • 1 x 50: easy

    TOTAL: 2,350 SCM

    Commentary:

    • I ran into the lane line off the 1st 25 wall on my first 100% effort. Literally, the sun got in my eyes so I closed them and swam "off course." What a dolt!
    • The efforts up to 90% didn't feel too hard and my pulse rates generally reflected that, but I couldn't amp up the max speed on the 100% efforts. Still, though, I showed a nice improvement over last month and am basically back to where I was last summer before my taper meet, both from a time and pulse perspective. Also, comparing this to right before my December meet, my trendline now is also in the right direction: faster speeds produced with lower pulse rate.
    • Definitely a mental boost workout.
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  19. Speed seepage

    by , March 20th, 2012 at 09:57 PM (Of Swimming Bondage)
    I didn't have the freakishly low heart rate like the last time I did my 8 x 100 "Salo pulse plot" test set, but some speed is finally starting to seep back into my workouts:

    • Warmup sets:
      • 1 x 400: 100 fr, 200 IM k/d, 100 fr
      • 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+

      • 4 x 100: on 2:00, kick w/board, descend, dolphin/flutter by 25s except where noted
        • 09/06/10 - 1:36 to 1:31
        • 10/06/10 - 1:38 to 1:30
        • 05/13/11 - 1:37, 1:33, 1:31, 1:29
        • 06/10/11 - 1:37, 1:34, 1:33, 1:32
        • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
        • 09/03/11 - 1:39, 1:41, 1:35, 1:35
          • Did IM kick dds w/board, evens on back no board

        • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
          • IM kick, odds w/board, evens on back no board

        • 11/01/11 - 1:43 to 1:35, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)
        • 03/20/12 - 1:39, 1:37+, 1:35, 1:33+, all IM kick w/board (e.g., 'backstroke' was flutter on belly)

      • 6 x 50: on 1:00
        • #1 & #6 easy free
        • #2 to #5, IM order build, was 0:34+, 0:35, 0:40, 0:32

      • 4 x 25: on 0:40, 5-6-7-8 strokes free AFAP off wall by 25
      • 1 x 100: easy, ended up being on about 2:40

    • Salo Test Set #2: Pulse Chart
      • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 0:30 after swim, 1:00 after swim
      • Aim was 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+
      • Pulse plot below
      • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

    • 6 x 50: active recovery, 2 each on 0:40, 0:45, 0:50
    • 2 rounds (fly on rd1, back rd 2) of:
      • 4 x 25: on 0:30, drill stroke
      • 3 x 50: on 1:00, kick stroke descend
      • 2 x 75: on 1:30, cruise going stroke swim, free swim, stroke drill by 25s
      • 1 x 100: on 2:00, IM fast
        • 1:12+ first round
        • 1:11 second round


    • 4 x 50: on 0:45, 0:50, 0:55, active recovery

    TOTAL: 4,000 SCM


    Commentary:

    • I finally got back to max speed that was closer to my best performance on this set, so I am pretty happy with the speed. I was kind of hoping I'd keep the very low heart rate from last month, but that wasn't to be today.
    • The pulse plot below compares my best ever performance from a speed & heart-rate standpoint (last summer a little before my taper meet) with the last 2 months:

    • I wonder if the increase in quality efforts over the last couple of weeks has created a little training fatigue?
    • I'll do this set again in 4 weeks, a time that will put me just about the same time ahead of Greensboro as I was for my LCM taper meet.
    Categories
    Swim Workouts
  20. 8 x 100 test set

    by , February 21st, 2012 at 10:59 PM (Of Swimming Bondage)
    I ended up not having enough time to do this heart rate test set as 8 x 200, so replicated the 8 x 100 test set from the past:


    • Warmup sets:
      • 1 x 400: 100 fr, 200 IM k/d, 100 fr
      • 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)

      • Historically, I have next done:
        • 4 x 100: on 2:00, kick, dolphin/flutter by 25s, w/board, descend
          • 09/06/10 - 1:36 to 1:31
          • 10/06/10 - 1:38 to 1:30
          • 05/13/11 - 1:37, 1:33, 1:31, 1:29
          • 06/10/11 - 1:37, 1:34, 1:33, 1:32
          • 08/06/11 - 1:35, 1:34, 1:29, 1:27 (did evens on back without board)
          • 09/03/11 - 1:39, 1:41, 1:35, 1:35
            • Did IM kick today
            • Did odds w/board, evens on back no board

          • 10/01/11 - 1:43, 1:43, 1:34, 1:33+
            • IM kick, odds w/board, evens on back no board

          • 11/01/11 - 1:43 to 1:35, all IM kick w/board ((e.g., 'backstroke' was flutter on belly)
          • 12/01/11 - 1:35, 1:32, 1:29+, 1:26, all IM kick w/board (e.g., 'backstroke' was flutter on belly)


      • But, today did 8 x 50: on 0:50, w/long fins
        • all 2nd 25s easy backstroke kick
        • odds 1st 25 was 12-15 underwater SDK, alternating belly, left side, right side, back
        • evens 1st 25 was breast pull w/fast flutter kick

      • 6 x 50: on 1:00
        • #1 & #6 easy free
        • #2 to #5, IM order build, was 0:34, 0:37, 0:40+, 0:34

      • 4 x 25: on 0:40, 5-6-7-8 strokes free AFAP off wall by 25
      • 1 x 100: easy, ended up being on about 2:40

    • Salo Test Set #2: Pulse Chart
      • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately, 0:30 after swim, 1:00 after swim
      • Aim was 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
      • Pulse plot below
      • Salo recommends this set on 4:00 interval, but for consistency's sake, I've kept this on 3:00

    • 1 x 200: IM fast, 2:32+
    • 6 x 50: active recovery pull, 2 each on 0:40, 0:45, 0:50

    TOTAL: 3,000 SCM


    Commentary:

    • The pulse plot below compares this effort with my two previous "near season-end" efforts (e.g., right before LCM and SCM taper meets in 2011) and is very interesting.
    • A movement of the trend line to the right is generally a good thing -- either you're recovering more quickly or you're able to swim the same speed at a lower heart rate. I noticed both of those effects today and am taking that as evidence that my "endurance" focus of the last 6-7 weeks has had the desired effect.
    • What the endurance phase has clearly not done is created an ability to generate speed! That's fine, because that's the focus for the next phase that starts next week.
    • Hopefully, tomorrow I'll be able to carve out more time (only had 65 minutes today in the water) to get in a Monster workout and hit the weights in the evening.

    Categories
    Swim Workouts
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