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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. Zippy-doo-dah Friday

    by , January 12th, 2018 at 09:14 AM (Of Swimming Bondage)
    I had forgotten about one of my favorite, quick but hard workouts, something I christened my Zipfizz 200 workout back when I first powered through it thanks, in part, to that fizzy energy drink. I went with my traditional double espresso this morning and was quite happy with the result:

    Warmup sets (1,050 set)


    • 1 x 400: IM, kick-drill by 25s
    • 3 x 100: on 1:20, free swim w/snorkel
    • 4 x 50: on 0:55, descend kick on back, dolphin-flutter by 25s
    • 4 x 25: on 0:45, strong, reverse IM order
    • 1 x 50: easy


    SCY ZipFizz 200s (2,450 set / 3,500 total)


    • 5 x 200: on 2:20
      • 03-05-14 - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 09-29-15 - 2:11, 2:12, 2:11+, 2:11, 2:09+
      • 10-13-15 - 2:12, 2:11+, 2:11, 2:11, 2:07
      • 11-24-15 - w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12
      • 01-09-16 - 2:05+, 2:07, 2:07+, 2:08, 2:09
      • 02-10-16 - 2:07+, 2:08+, 2:09, 2:09+, 2:10+
      • 03-14-16 - 2:06+, 2:07, 2:07, 2:08++++, 2:09
      • 11-30-16 - 2:08+, 2:10, 2:09+, 2:09, 2:10
      • 01-12-18 - 2:10, 2:10, 2:11, 2:09, 2:08

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 3 x 200: on 2:35, descend
      • 03-05-14 - 2:14, 2:10, 2:06
      • 09-29-15 - 2:18, 2:11, 2:05
      • 10-13-15 - 2:14+, 2:09+, 2:04+
      • 11-25-15 - w/snorkel except last one - 2:14, 2:10, 2:06
      • 01-09-16 - 2:14, 2:09, 2:03
      • 02-10-16 - 2:18, 2:09, 2:04
      • 03-14-16 - 2:14, 2:11, 2:04+
      • 11-30-16 - 2:15, 2:11, 2:04
      • 01-12-18 - 2:15, 2:11, 2:06


    • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
    • 1 x 200: on 2:30
      • 03-05-14 - 2:04
      • 09-29-15 - 2:03
      • 10-13-15 - 1:58
      • 11-25-15 - 2:01+
      • 01-09-16 - 2:02
      • 02-10-16 - 2:02+
      • 03-14-16 - skipped it
      • 11-30-16 - 2:01+
      • 01-12-18 - 2:04

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


    TOTAL: 3,500 SCY

    Comments:
    • I'd certainly performed better/faster on prior incarnations, but this was not too far off.
    • Last night I had done a 2.75 mile treadmill run/walk plus my shoulder PT band and weights work.
    • I'm feeling like I'm in a groove where I can really start to work hard consistently.
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  2. Two pools in Miami and early morning zipping

    by , November 30th, 2016 at 10:26 AM (Of Swimming Bondage)
    My wife, youngest daughter and I took advantage of my copious Southwest Airlines points to travel to Miami over the Thanksgiving weekend to connect up with both my brother's family and an old friend from my Peace Corps days (now, amazingly, a quarter of a century ago!). I couldn't have asked for a more relaxing weekend, better company or better food; it was exactly the kind of getaway I needed personally. On top of all that goodness, I got in two swims at two new pools, having each one almost entirely to myself:


    I was back at home for a great, Monday morning version of my Aussie 200 set, done as IMs and hit some pretty good times (e.g., 0:29 on fly, 0:30+ on back, 0:36 on breast, 0:28 on free). I only ran on Tuesday, but felt good on the treadmill. I was supposed to fly to New Jersey last night, but my flight got so delayed that I switched to a different flight today.

    This morning, I jumped into the JCC pool at 5:35am and performed pretty well on my ZipFizz 200 main set:

    Warmup sets (1,050 set)

    • 1 x 400: IM, kick-drill by 25s
    • 3 x 100: on 1:20, free swim w/snorkel
    • 4 x 50: on 0:55, descend kick on back, dolphin-flutter by 25s
    • 4 x 25: on 0:40, strong, IM order
    • 1 x 50: easy


    SCY ZipFizz 200s (2,450 set / 3,500 total)

    • 5 x 200: on 2:20
      • 03-05-14 - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 09-29-15 - 2:11, 2:12, 2:11+, 2:11, 2:09+
      • 10-13-15 - 2:12, 2:11+, 2:11, 2:11, 2:07
      • 11-24-15 - w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12
      • 01-09-16 - 2:05+, 2:07, 2:07+, 2:08, 2:09
      • 02-10-16 - 2:07+, 2:08+, 2:09, 2:09+, 2:10+
      • 03-14-16 - 2:06+, 2:07, 2:07, 2:08++++, 2:09
      • 11-30-16 - 2:08+, 2:10, 2:09+, 2:09, 2:10

    • 4 x 50: active recovery on 0:40, 0:45, 0:55, 1:30
    • 3 x 200: on 2:35, descend
      • 03-05-14 - 2:14, 2:10, 2:06
      • 09-29-15 - 2:18, 2:11, 2:05
      • 10-13-15 - 2:14+, 2:09+, 2:04+
      • 11-25-15 - w/snorkel except last one - 2:14, 2:10, 2:06
      • 01-09-16 - 2:14, 2:09, 2:03
      • 02-10-16 - 2:18, 2:09, 2:04
      • 03-14-16 - 2:14, 2:11, 2:04+
      • 11-30-16 - 2:15, 2:11, 2:04

    • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
    • 1 x 200: on 2:30
      • 03-05-14 - 2:04
      • 09-29-15 - 2:03
      • 10-13-15 - 1:58
      • 11-25-15 - 2:01+
      • 01-09-16 - 2:02
      • 02-10-16 - 2:02+
      • 03-14-16 - skipped it
      • 11-30-16 - 2:01+

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


    TOTAL: 3,500 SCY
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  3. Unimaginative zipping

    by , August 25th, 2016 at 12:07 PM (Of Swimming Bondage)
    I seem to have fallen into a rut where, when I can't think of what workout to do and I'm too lazy to even read the Forums to pick one from the blogs or the workout threads, I choose one of - Broken Mile, ZipFizz 200s or Aussie 200s. Today was the Zipfizz workout, done slower than ever ...

    Warmup Sets (1,050)


    • 1 x 300: no breast IM, kicking and drilling mix
    • 3 x 100: on 1:30, free swim w/snorkel, paddles and buoy, descended from 1:18 -> 1:13
    • 6 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 4 x 25: on 0:30, free, going 5-6-7-8 AFAP strokes off the walls and then easy the rest of the way
    • 1 x 50: easy w/snorkel


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


    • 5 x 200: on 2:35
      • 08-29-13 - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 08-20-15 - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:21, 2:22, 2:20, 2:21, 2:22
      • 08-10-15 - swim - 2:25, 2:27, 2:27, 2:28, 2:29
      • 08-25-15 - swim w/snorkel & paddles - ranged from 2:32 to 2:34


    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 3 x 200: on 2:50
      • 08-29-13 - swim - 2:28, 2:23, 2:20
      • 08-20-15 - swim - 2:32, 2:34, 2:37
      • 09-05-15 - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - w/buoy - 2:26, 2:24+++, 2:22
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:31, 2:27, 2:16+ (did 1st 2 w/snorkel)
      • 08-10-16 - swim - 2:34, 2:30, 2:24+++
      • 08-25-16 - swim w/snorkel - 2:42, 2:39, 2:36

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • 1 x 200: on 3:00, fast
      • 08-29-13 - swim - 2:16
      • 08-20-15 - skipped
      • 09-05-15 - swim, 2:20
      • 09-19-15 - swim, 2:20
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:15-
      • 08-10-16 - swim - 2:23
      • 08-25-16 - swim - 2:33

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


    TOTAL: 3,500 SCM

    Comments:
    • Part of what is making my workout selection pretty boring these days is that my body's in enough pain in two wrong places that I can't swim either fly or breast.
    • My shoulders are just knotted up beyond all belief and there's a painful pinch on the left side of my neck when I try to swim fly. I've got time scheduled Monday with my favorite chiropractor (who's off this week) and then a massage scheduled for the Labor Day weekend.
    • My groin's still twingy enough that I think I'll continue to avoid breaststroke for awhile.
    • I will hopefully get over to the JCC tonight and do my ~20 minute treadmill run along with some pushups and planks.

    Tags: zipfizz 200s
    Categories
    Swim Workouts
  4. Back to Zipping

    by , August 10th, 2016 at 02:57 PM (Of Swimming Bondage)
    I got up early and was able to get through my full "Zipfizz 200s" workout; I wore an endurance jammer versus a drag suit today so that I could do an apples-to-apples comparison with many of the prior efforts:

    Warmup Sets (1,050)


    • 1 x 200: 75 fly kick-right arm-left arm, 75 back double arm - right arm - left arm, 50 free w/snorkel going 25 floppy fish, 25 scull
    • 4 x 100: on 1:30, free swim w/snorkel, paddles and buoy, descended from ~1:20 -> 1:13
    • 6 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 4 x 25: on 0:30, free, going 5-6-7-8 AFAP strokes off the walls and then easy the rest of the way
    • 1 x 50: easy w/snorkel


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

    • 5 x 200: on 2:35
      • 08-29-13 - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 08-20-15 - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:21, 2:22, 2:20, 2:21, 2:22
      • 08-10-15 - swim - 2:25, 2:27, 2:27, 2:28, 2:29

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 3 x 200: on 2:50
      • 08-29-13 - swim - 2:28, 2:23, 2:20
      • 08-20-15 - swim - 2:32, 2:34, 2:37
      • 09-05-15 - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - w/buoy - 2:26, 2:24+++, 2:22
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:31, 2:27, 2:16+ (did 1st 2 w/snorkel)
      • 08-10-16 - swim - 2:34, 2:30, 2:24+++

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • 1 x 200: on 3:00, fast
      • 08-29-13 - swim - 2:16
      • 08-20-15 - skipped
      • 09-05-15 - swim, 2:20
      • 09-19-15 - swim, 2:20
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:15-
      • 08-10-16 - swim - 2:23

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


    TOTAL: 3,500 SCM

    Comments:
    • This is my 7th straight day and I've clocked about 20.5K "SCY equivalents." If I'm not yet going faster, I'm feeling the burn in my muscles, but also re-acquiring a better feel for the water.


    • I am absolutely loving the Olympics and the coverage. Even though they have delayed the coverage here in the west, I just avoid the web after 6pm Pacific and catch the swimming during the main broadcast. For prelims, I have been able to have the stream going in the background during calls and have seen a fair amount. I might be challenged to watch tonight as I've got a day trip to San Francisco, but I'm hoping to catch much of the swimming on the stream/app in the airport before I board a late flight back.
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  5. Cardinal creativity & slowly Zip'd

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

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

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

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


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


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

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


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

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

    Warmup Sets (1,050)

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


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


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

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

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

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


    TOTAL: 3,500 SCM

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

    Tags: zipfizz 200s
    Categories
    Uncategorized
  6. Skipped a Zip

    by , March 14th, 2016 at 03:14 PM (Of Swimming Bondage)
    I ran out of time this morning and had to skip the last fast 200 of my ZipFizz 200 set, but still got in a great, quick workout at Cactus before heading to mid-town Phoenix for what will hopefully be a local client

    Warmup sets (1,050 set)



    • 1 x 300: IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free pull w/snorkel, 1:10, 1:08, 1:04
    • 6 x 50: on 1:00, #1 and #6, easy w/snorkel, #2 to #5 strong IM order (0:31, 0:32+, 0:37, 0:30)
    • 4 x 25: on 0:30, odds easy, evens fast fly
    • 1 x 50: easy


    SCY ZipFizz 200s (2,050 set / 3,100 total)


    • 5 x 200: on 2:20
      • 03-05-14 - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 09-29-15 - 2:11, 2:12, 2:11+, 2:11, 2:09+
      • 10-13-15 - 2:12, 2:11+, 2:11, 2:11, 2:07
      • 11-24-15 - w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12
      • 01-09-16 - 2:05+, 2:07, 2:07+, 2:08, 2:09
      • 02-10-16 - 2:07+, 2:08+, 2:09, 2:09+, 2:10+
      • 03-14-16 - 2:06+, 2:07, 2:07, 2:08++++, 2:09

    • 4 x 50: active recovery on 0:40, 0:50, 1:00, 1:20
    • 3 x 200: on 2:35, descend
      • 03-05-14 - 2:14, 2:10, 2:06
      • 09-29-15 - 2:18, 2:11, 2:05
      • 10-13-15 - 2:14+, 2:09+, 2:04+
      • 11-25-15 - w/snorkel except last one - 2:14, 2:10, 2:06
      • 01-09-16 - 2:14, 2:09, 2:03
      • 02-10-16 - 2:18, 2:09, 2:04
      • 03-14-16 - 2:14, 2:11, 2:04+

    • 5 x 50: active recovery on 0:45, 0:55, 1:05, 1:30


    TOTAL: 3,100 SCY

    Comments:


    • I thought I had timed my arrival to allow me to complete the set, but I was wise in getting out when I did as I made it to my prospective client's office with 3 minutes to spare.
    • Definitely was surprised on the first round and knocking out the '07s; I was really focused on the lessons from my last session with Anne Wilson - primarily keeping my head down and thinking about driving my recovery from my shoulders moving forward (rather than thinking about pulling my hand forward). That's a mind move that really does seem to help me.
    • On the 'how cool is this' front, my oldest daughter is going to be able to join my family for part of Masters Nationals!! If one or both of my sisters manage to get there, we're going to have some fun, 3 generation Brundage Family relays
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  7. Getting a leg(ging) up

    by , February 27th, 2016 at 12:31 AM (Of Swimming Bondage)
    I could make up an excuse, saying that I wore my old B70 Nero leggings today because I had run out of sunblock after I finished my torso, but I really just wanted a little edge in my workout. After a crummy week, but then a good workout yesterday, I wasn't ready (emotionally) if I had had another poor workout. Maybe the leggings were a physical crutch or just a psychological placebo, but my repeat of the SCM version of my Zipfizz 200s set went well:

    Warmup Sets (1,050)


    • 1 x 200: IM, kick-drill by 25
    • 4 x 100: on 1:30, free swim w/snorkel, descend, 1:17, 1:15, 1:13, 1:08+
    • 8 x 25: on 0:35, w/monofin in sets of 4 as 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 4 x 50: on 1:15, going 25 fast from blocks (IM order) - 25 easy
    • 1 x 50: easy w/snorkel


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


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

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

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

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



    TOTAL: 3,500 SCM

    Comments:
    • Happy with that, though my legs were cramping a bit on the round of 3. I still wish we could go back to the high value 'rubber suits' of the '07 to '09 time period. I have used this suit in countless meets and now countless workouts over almost 7 years and it still holding up well. The more I realize how built to last these suits were, the more I think the suit ban was wrong, both for swimmers and their pocket books.
    • My workday was a whirlwind from 6:30am and I squeezed this hour long workout in a little too close to lunch time.
    • I was also happily constrained on the back-end of my day as my oldest daughter started the Canadian equivalent of the NCAA championships today, Canadian Interuniversity Sport National Championships, up in Quebec City. Like last year, they swam SCM in the morning and LCM in the evening. She started off with a bang tonight in her 200 free, dropping 2 seconds off her best time and edging out a tough competitor from Toronto for the silver, going 2:02.50. While the webstream quality wasn't super great for the actual swim, they had awesome close-ups for the awards ceremony where her huge smile shown brightly . She then went on with her teammates and had an excellent spit on the 400 free relay, in which they also nabbed the silver. Her team is swimming really well with a smaller team than last year and ended day #1 with a slight lead over Toronto. It was an exciting night of racing and I'm looking forward to the next two days.
    • The best part of the night, aside from her swimming, was my wife saying that we're definitely going to watch next year in person! We're going out to Olympic Trials in Toronto in April and so decided to only go to that meet especially as we had seen her conference meet last fall. However, watching tonight from afar made us both wish we had gone to this, as well.
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  8. Spartan adaptability

    by , February 10th, 2016 at 01:54 PM (Of Swimming Bondage)
    I got into San Jose late last night, wanted to add another pool to my list and so headed down to the San Jose State University's Aquatic Center for their morning lap swim ...



    ... but the empty pool you see above, taken after my swim, was not representative of the ever-changing conditions in which I swam. While I had called the pool yesterday to confirm lap swimming hours, I failed to think about asking what other programs would be going on at the same time. The SJSU Spartans women's team took up most of the pool for my entire workout except for my last fast 200 and cool-down, and the water polo team had the deep end for most of the time. What was open for lap swimming to start with were those two lanes at the left edge of this picture and then the remaining open-area, very shallow (3.5' depth) that is off screen to the left. I started in that open area doing my warmup in a semi-OW environment with two other thrashing guys before the lap lane without a line on the bottom opened up. While that lane was still not optimal (also, no crosses on the wall), I did end up being right next to the distance women from the team and had some fun trying to chase/pace them when the opportunity arose during my ZipFizz 200s. All-in-all, it was a great workout.

    Warmup sets (1,450 set)
    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:13, 1:11, 1:06
    • 4 x 75: on 1:15, Indiana IM kick by 25s on back
    • 6 x 50: on 0:45, descend in 3s (0:32, 0:31, 0:30, 0:34, 0:31+, 0:30)
    • 8 x 25: on 0:30, odds easy, evens fast IM order
      • Midway through this, the line-less lane freed up and I moved over there

    • 1 x 50: on 1:00, easy free w/snorkel


    Wimpy Rushall Flies (750 set / 2,200 total)
    My original plan was to do this after my 200s, but I was kind of hoping that, by doing this set at this time, the women would wrap up their workout and I would be able to move to a lined-lane for the main set, but that was not the case.
    • 20 x 25: on 0:30, hold 0:15s, fly - made this handily and keeping a pretty smooth 8 SPL; even saw a few 14+s
    • 5 x 50: active recovery on 0:40, 0:45, 0:50


    SCY ZipFizz 200s (2,400 set / 4,600 set)

    • 5 x 200: on 2:20
      • 03-05-14 - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 09-29-15 - 2:11, 2:12, 2:11+, 2:11, 2:09+
      • 10-13-15 - 2:12, 2:11+, 2:11, 2:11, 2:07
      • 11-24-15 - w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12
      • 01-09-16 - 2:05+, 2:07, 2:07+, 2:08, 2:09
      • 02-10-16 - 2:07+, 2:08+, 2:09, 2:09+, 2:10+

    • 4 x 50: active recovery on 0:40, 0:50, 1:00, 1:20
    • 3 x 200: on 2:35, descend
      • 03-05-14 - 2:14, 2:10, 2:06
      • 09-29-15 - 2:18, 2:11, 2:05
      • 10-13-15 - 2:14+, 2:09+, 2:04+
      • 11-25-15 - w/snorkel except last one - 2:14, 2:10, 2:06
      • 01-09-16 - 2:14, 2:09, 2:03
      • 02-10-16 - 2:18, 2:09, 2:04

    • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
      • At this point, the women's team was finally done and I got to do my last fast one in a real lane!

    • 1 x 200: on 2:30
      • 03-05-14 - 2:04
      • 09-29-15 - 2:03
      • 10-13-15 - 1:58
      • 11-25-15 - 2:01+
      • 01-09-16 - 2:02
      • 02-10-16 - 2:02+

    • 5 x 50: active recovery w/snorkel & buoy, 2 each on 0:45 and 0:50, 0:55


    TOTAL: 4,600 SCY

    Comments:

    • I did a very good hot yoga session yesterday and, while I certainly felt it today, I wasn't as sore as I was last week on the day after. I really feel like my overall fitness is heading in the right direction.
    • While my times were slightly worse than last month, this still felt like a great workout with a strong performance. Tomorrow's my one day off from any type of workout other than foam rollering and light yoga, so I'm looking forward to the respite!


    Pools I've trained and/or competed in since 2007

    1. Cactus Aquatic Center (Scottsdale, AZ)
    2. Brophy Sports Campus (Phoenix, AZ)
    3. Lifetime Fitness (Scottsdale, AZ)
    4. Lifetime Fitness (Skokie, IL)
    5. Lifetime Fitness (Austin, TX)
    6. Somerville YMCA (Somerville, NJ)
    7. Raritan Valley Community College (Branchburg, NJ)
    8. IUPUI Natatorium (Indianapolis, IN)
    9. UT Swim Center (Austin, TX)
    10. U of Arizona Hillebrand Swim Center (Tucson, AZ)
    11. Talisman Centre Competition Pool (Calgary, Alberta)
    12. U of Lethbridge Max Bell Swim Centre (Lethbridge, Alberta)
    13. Crystal Pool (Victoria, British Columbia)
    14. Oaks Christian School (Westlake Village, CA)
    15. Lifetime Fitness (Berkeley Heights, NJ)
    16. Jewish Community Center (Scottsdale, AZ)
    17. McDowell Mountain Ranch Aquatic Center (Scottsdale, AZ)
    18. Desert Breeze Pool (Las Vegas, NV)
    19. The Olympic Club - Competition Pool (San Francisco)
    20. Janet Evans Sports Complex (Fullerton, CA)
    21. Woollett Aquatic Center / Irvine High School (Irvine, CA)
    22. Bruce Hazard Pool @ Mission Valley YMCA (San Diego)
    23. UCSD Canyonview Pool (San Diego)
    24. Villanova University (Philadelphia, PA)
    25. Kino Aquatic Center (Mesa, AZ)
    26. Hilton Head Island Rec Center (Hilton Head, SC)
    27. YMCA Aquatic Center - 25M Diving Tank course (Orlando, FL)
    28. Westin Sohna-Gurgaon (India)
    29. Reading Central Pool (Reading, England)
    30. Optimist Park (Raleigh, NC)
    31. Pullen Aquatic Center (Raleigh, NC)
    32. NOVA Aquatics Center shallow pool (Richmond, VA)
    33. Lifetime Fitness (Cary, NC)
    34. Philadelphia Airport Marriott
    35. Berkeley Aquatic Club (Berkeley Heights, NJ)
    36. Chatham County Aquatic Center (Savannah, GA)
    37. Lifetime Fitness (Tempe, AZ)
    38. Clarke Swim Center 25 SCY course (Walnut Creek, CA)
    39. Holy Names University (Oakland, CA w/Manatee Masters)
    40. B.A.D.A.S.S. Pool (Scottsdale, AZ)
    41. Summit YMCA (Summit, NJ)
    42. George Washington Rec Center (Alexandria, VA)
    43. ACAC -- old 50M pool (Midlothian, VA)
    44. Centennial Indoor Pool (Cranford, NJ)
    45. Mission Viejo Dive Tank pool (Mission Viejo, CA)
    46. Mesa Carson Westwood Aquatic Complex (Mesa, AZ)
    47. Lifetime Fitness (Goodyear, AZ)
    48. Victoria YMCA (Victoria, BC)
    49. Issaquah Julius Boehm Pool (Issaquah, WA)
    50. Charles Hadley Pool (Miami, FL)
    51. Pompano Beach Aquatic Center (FL)
    52. Culver City Municipal Plunge (CA)
    53. Stanford Avery Aquatic Center - Baker Pool (Palo Alto, CA)
    54. Tualatin Hills Aquatic Center (Beaverton, OR)
    55. Mt Hood Aquatic Center (Gresham, OR)
    56. Juniper Swim & Fitness Center (Bend, Or)
    57. George Haines International Swim Center (Santa Clara, CA)
    58. Renaissance Club Sport (Aliso Viejo, CA)
    59. Rengstorff Pool (Mountain View, CA)
    60. Coronado Municipal Pool (Coronado, CA)
    61. Eagle Park (Mountain View, CA)
    62. James City / Williamsburg Community Center (Williamsburg, VA)
    63. NOVA Aquatics Center deep pool (Richmond, VA)
    64. Belmont Plaza outdoor pool (Long Beach, CA)
    65. Laguna Beach HS Pool (CA)
    66. Lifetime Fitness (Florham Park, NJ)
    67. USF Koret Aquatic Center (San Fran)
    68. Lifetime Athletic (Vernon Hills, IL)
    69. Stanford Avery Aquatic Center - Bellardi Pool (Palo Alto, CA)
    70. Fremont Hills Country Club (Los Altos Hills, CA)
    71. Rinconada Pool (Palo Alto, CA)
    72. Burlingame Aquatic Center (Burlingame, CA)
    73. Medgar Evers Pool (Seattle, WA)
    74. McGill Memorial Pool (Montreal, QC)
    75. Montreal Downtown YMCA (Montreal, QC)
    76. College of San Mateo (CA)
    77. Greensboro Aquatic Center (NC)
    78. Josh Davis Natatorium (San Antonio, TX)
    79. Bill Walker Pool (San Antonio, TX)
    80. JCC of San Diego
    81. 2012 Olympic Trials Pool (Omaha)
    82. El Pomar Natatorium (University of Denver)
    83. Mt Lebanon Swim Center (PA)
    84. Fritz Sick Memorial Pool (Lethbridge, Alberta)
    85. University of Calgary Aquatic Centre (Alberta)
    86. Kinsmen Aquatic Centre (Edmonton, Alberta)
    87. Eau Claire YMCA (Calgary, Alberta)
    88. Talisman Centre Training Pool (Calgary, Alberta)
    89. Burgess Memorial Pool (Menlo Park, CA)
    90. Kona Kai Resort (San Diego, CA)
    91. Sierra Recreation Center (Mission Viejo, CA)
    92. ACAC -- new (2012) 25M pool (Midlothian, VA)
    93. Greater Richmond Aquatic Partnership / 2008 Olympic Trials Pool (Richmond, VA)
    94. Golden Bear Pool (Berkeley, CA)
    95. Cal Lutheran University Community Pool (Thousand Oaks, CA)
    96. North Beach Pool (San Francisco, CA)
    97. Calgary Winter Club (Calgary, Canada)
    98. Orange Memorial Pool (South San Francisco, CA)
    99. Hamilton Pool (San Francisco, CA)
    100. Jean Brink / Oceana Pool (Pacifica, CA)
    101. City of Calabasas Tennis & Swim Center (Calabasas, CA)
    102. Oro Valley Aquatic Center (Oro Valley, AZ)
    103. Ventura Aquatic Center (CA)
    104. Claremont Resort (Berkeley, CA)
    105. Plantation Aquatic Center (Plantation, FL)
    106. Hyatt Regency Coconut Point (Bonita Springs, FL)
    107. Florida Gulf Coast University Aquatic Center (Fort Meyers, FL)
    108. Club One Union Square (San Francisco, CA)
    109. Mecklenburg County Aquatic Center (Charlotte, NC)
    110. Sunset Canyon Recreation Center LCM pool (UCLA)
    111. Chickahominy YMCA (Sandston, VA)
    112. Soda Aquatic Center (Moraga, CA)
    113. Salt Lake City/Steiner Aquatic Center (Utah)
    114. Splash Montana "The Lake" Pool (Missoula, MT)
    115. Grizzly Pool / U of Montana (Missoula, MT)
    116. Daland Swim School (1000 Oaks, CA)
    117. Rancho Simi Community Pool (Simi Valley, CA)
    118. Brisbane Community Swim Center (Brisbane, CA)
    119. Cal Lutheran University Samuelson Aquatic Center (Thousand Oaks, CA)
    120. ASU Mona Plummer (Tempe, AZ)
    121. Rutger's Sonny Werblin (Piscataway, NJ)
    122. Mission Viejo Nadadores (Mission Viejo, CA)
    123. Phoenix Swim Club (Phoenix, AZ)
    124. Clovis North High School (Fresno, CA)
    125. YMCA Aquatic Center (Orlando, FL)
    126. Georgia Tech Aquatic Center (Atlanta, GA)
    127. Saanich Commonwealth Place (Victoria, BC)
    128. Glendale Foothills Aquatic Center (Glendale, AZ)
    129. Greensboro Aquatic Center (NC)
    130. UC-Irvine Crawford Pool (Irvine, CA)
    131. 2012 Olympic Trials Pool (Omaha)
    132. Clarke Swim Center 25M pool (Walnut Creek, CA)
    133. Santa Clarita Aquatic Center (Santa Clarita, CA)
    134. Wall Aquatic Center (Northern Arizona University, Flagstaff, AZ)
    135. Sedona Community Pool (Sedona, AZ)
    136. Chinatown YMCA (New York, NY)
    137. Westmoor Giammona Pool (Daly City, CA)
    138. El Dorado Aquatic Center (Scottsdale, AZ)
    139. Desert Foothills Family YMCA (Carefree/Scottsdale, AZ)
    140. UCLA Student Activities Center Pool (Los Angeles, CA)
    141. Brenda Villa Aquatic Center (Commerce, CA)
    142. Vanderbilt YMCA East Pool (Manhattan)
    143. USC Physical Education Department Indoor Pool (Los Angeles, CA)
    144. Santa Monica Swim Center (Santa Monica, CA)
    145. Los Angeles Swimming Stadium (CA)
    146. Thad Terry Pool (Tucson, AZ)
    147. U of A Student Recreation Center (Tucson, AZ)
    148. Palm Desert Aquatic Center (Palm Desert, CA)
    149. Maggie Gilbert Aquatic Center (Pacific Palisades, CA)
    150. Verdugo Aquatic Center (Burbank, CA)
    151. Concord Community Pool (Concord, CA)
    152. YMCA Aquatic Center - 50M course (Orlando, FL)
    153. Sand Hollow Aquatic Center (St. George, UT)
    154. Van Nuys-Sherman Oaks Pool (Sherman Oaks, CA)
    155. Spieker Aquatic Center (Cal - Berkeley)
    156. Hearst North Pool (Cal-Berkeley)
    157. Kitsilano Pool (Vancouver, Canada)
    158. UBC Aquatic Centre circa 2014 (Vancouver, Canada)
    159. Hillcrest Aquatic Centre (Vancouver, Canada)
    160. Canada Games Pool (New Westminster, BC, Canada)
    161. Oxnard Aquatic Center (Oxnard, CA)
    162. Fortune Select Excalibur Hotel (Gurgaon, India)
    163. London Aquatic Centre - Training Pool (London, England)
    164. London Aquatic Centre - Competition Pool (London, England
    165. Woodbridge Community Center (Woodbridge, NJ)
    166. Raritan Bay YMCA (Perth Amboy, NJ)
    167. Pleasant Valley Aquatic Center (Camarillo, CA)
    168. Phoenix Country Day School Aquatic Center (Phoenix, AZ)
    169. Alga Norte Aquatic Center (Carlsbad, CA)
    170. East Bank Club (Chicago, IL)
    171. Holiday Inn Mart Plaza (Chicago, IL)
    172. Belmont Temporary Outdoor Pool 2014 (Long Beach, CA)
    173. UIC Natatorium (Chicago, IL)
    174. Sunnyvale Swim Complex (Sunnyvale, CA)
    175. Nitro Swimming (Cedar Park, TX)
    176. Peninsula JCC (Foster City, CA)
    177. Norris Aquatic Center (Evanston, IL)
    178. Trefethen Aquatic Center (Mills College, Oakland, CA)
    179. McKinnon Indoor Pool (University of Victoria, British Columbia)
    180. Juan de Fuca Community Pool (Victoria, British Columbia)
    181. Esquimalt Recreation Centre (Victoria, British Columbia)
    182. Latoff YMCA (Des Plaines, IL)
    183. Hotel Intercontinental (Chicago, IL)
    184. Marriott Courtyard on E Hubbard (Chicago, IL) ~15 to 17 yards
    185. Residence Inn LA Live (Los Angeles, CA) 25 yards
    186. Sava Pool (San Francisco, CA) - 04/09/15
    187. Evanston High School (Evanston, IL) - 04/14/15
    188. Northside ISD Competition Pool (San Antonio, TX) - 04/24/15
    189. Northside ISD Indoor Pool (San Antonio, TX) - 04/25/15
    190. San Ramon Olympic Pool (San Ramon, CA) - 05/13/15
    191. Southwest Valley YMCA (Goodyear, AZ) - 05/24/15
    192. Peter Daland Pool @ Uytengsu Aquatic Center (Univ. of Southern California) - 06/28/15
    193. Urho Saari Swim Stadium (El Segundo, CA) - 06/29/15
    194. Del Norte High School (San Diego, CA) - 07/01/15
    195. San Clemente Aquatic Center (San Clemente, CA) - 07/01/15
    196. Westwood Community Pool (Los Angeles, CA) - 07/02/15
    197. Hawthorne Pool (Hawthorne, CA) - 07/03/15
    198. Balboa Park Pool (San Francisco, CA) - 08/13/15
    199. King Swim Center (Berkeley, CA) - 09/15/15
    200. Highlands Rec Center (San Mateo, CA) - 10/12/15
    201. North Toronto Community Centre (Canada) - 10/24/15
    202. Toronto Pan Ams Sports Complex - Training Pool - 10/25/15
    203. Etobicoke Olympium Warmup Pool (Canada) - 10/26/15
    204. Shimon & Sara Birnbaum JCC (Bridgewater, NJ) - 10/27/15
    205. LA Fitness Scottsdale - 11/26/15
    206. Scottsdale YMCA - 11/27/15
    207. Vancouver Aquatic Centre (BC, Canada) - 11/28/15
    208. La Mirada Splash (La Mirada, CA) - 12/04/15
    209. Santa Clara Marriott (Santa Clara, CA) - 12/15/15
    210. Oshman JCC Bill Heller Pool (Palo Alto, CA) - 01/06/16
    211. Garfield Pool (San Francisco, CA) - 01/29/16
    212. Olympic Club Natatorium Pool (San Francisco, CA) - 01/30/2016
    213. San Jose State U. Aquatic Center (San Jose, CA) - 02/10/2016


    Open water courses trained/competed since 2007

    1. Tempe Town Lake (Tempe, AZ)
    2. Lake Pend Oreille (Sandpoint, ID)
    3. La Jolla Cove / Pacific Ocean (La Jolla, CA)
    4. Greenwich Cove (Greenwich, CT)
    5. Flathead Lake (Montana), both Somers Bay (training) & Polson Bay (competing)
    6. Saguaro Lake (Arizona)
    7. Lake Pleasant (Peoria, AZ)
    8. Atlantic Ocean - Ft. Lauderdale
    9. Elk Lake (Oregon)
    10. Canyon Lake (Arizona)
    11. Roosevelt Lake (Arizona)
    12. Castaic Lake (California)


  9. Heckled & hustling 200s

    by , January 9th, 2016 at 01:26 PM (Of Swimming Bondage)
    Last night my wife and I went to see the comedian Russell Peters at the Tempe Improv. We'd seen many of his bits online and knew he engaged a lot with members of the audience, often at their expense, but wanted to get the full experience. With general admission seating, we got there right as the club opened and managed to snag some front row seats, just at one edge of the stage. The show was awesome to the point where I laughed so hard I think it could count as a core workout, but I did get called out and made fun of - he does a lot of humor centered around race/ethnicity/nationality and I was his token typical white guy whipping boy. He got my wife into the mix as well and had a lot of fun with her father (who is Indian). I was pretty impressed that he managed to go pretty far, but never really seemed to go too far into uncomfortable territory with any of the audience members he 'heckled.' It was a great, great evening and I highly recommend it (as long as you check your sensitivities at the door).

    My Friday work day was a complete blur - whatever pent-up energy that was stored by my customers and my colleagues during the slow last two weeks of 2015 exploded like a North Korean H-bomb and I was just running and gunning all day long. I managed to squeeze in a 1 mile dog walk during a conference call where I was primarily listening and had proactively done my 20 minute yoga session before the madness began.

    After finishing up my Hackett 200 set on Thursday feeling so good, I thought the day out of the pool would leave me feeling refreshed and faster today and it mostly did. I got to MMR right at the 8am opening time and repeated my Zipfizz 200 workouts and had one of my better performances:

    Warmup sets (1,050 set)


    • 1 x 300: IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free pull w/snorkel, 1:11, 1:10, 1:08
      • OK, at this point, I wasn't feeling quite awake yet. Not sore, just not able to produce much speed.

    • 6 x 50: on 0:55, #1 and #6, easy w/snorkel, #2 to #5 strong IM order (0:31, 0:33, 0:37, 0:3)
    • 4 x 25: on 0:30, odds easy, evens fast fly (0:13) and free (0:12)
      • By this point, the feeling I had expected had arrived and I was feeling quite confident about the main set

    • 1 x 50: easy


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


    • 5 x 200: on 2:20
      • 08-29-13 - SCM - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 03-05-14 - SCY - swim - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 08-20-15 - SCM - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - SCM - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - SCM - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 09-29-15 - SCY - 2:11, 2:12, 2:11+, 2:11, 2:09+
      • 10-13-15 - SCY - 2:12, 2:11+, 2:11, 2:11, 2:07
      • 11-24-15 - SCY w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12
      • 01-09-16 - SCY - swim - 2:05+, 2:07, 2:07+, 2:08, 2:09


    • 4 x 50: active recovery on 0:40, 0:50, 1:00, 1:20
    • 3 x 200: on 2:35, descend
      • 08-29-13 - SCM - swim - 2:28, 2:23, 2:20
      • 03-05-14 - SCY - swim - 2:14, 2:10, 2:06
      • 08-20-15 - SCM - swim - 2:32, 2:34, 2:37
      • 09-05-15 - SCM - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - SCM - w/buoy - 2:26, 2:24+++, 2:22
      • 09-29-15 - SCY - swim - 2:18, 2:11, 2:05
      • 10-13-15 - SCY - swim - 2:14+, 2:09+, 2:04+
      • 11-25-15 - SCY - swim/snorkel except last one - 2:14, 2:10, 2:06
      • 01-09-16 - SCY - swim - 2:14, 2:09, 2:03

    • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
    • 1 x 200: on 2:30
      • 08-29-13 - SCM - swim - 2:16
      • 03-05-14 - SCY - swim - 2:04
      • 08-20-15 - SCM - skipped
      • 09-05-15 - SCM - swim, 2:20
      • 09-19-15 - SCM - swim, 2:20
      • 09-29-15 - SCY - swim - 2:03
      • 10-13-15 - SCY - swim - 1:58
      • 11-25-15 - SCY - swim - 2:01+
      • 01-09-16 - SCY - swim - 2:02

    • 5 x 50: active recovery w/snorkel & buoy, 2 each on 0:45 and 0:50, 0:55


    TOTAL: 3,500 SCY

    Comments:
    • I was shocked with the first 2:05+ that I went to start the set as it really felt like a 2:10 or more. That round definitely got harder to hang onto that speed, but it was the best I'd ever done starting this set.
    • I'm pretty stoked that I performed very much in line with where I was last fall as I've made a huge leap over the last week of training.
    • I'm looking forward to The Olympic Club's 1500 meet on January 30th.
      • I'm 95% sure I'll be there as we have a belated team holiday party in San Francisco on the 29th and the fast-to-slow seeding means I can wake up, swim and then hightail it back to Arizona.
      • Though the psych sheets aren't out yet, I can see the names of people entered (http://www.swimphone.com/mobile/meet....cfm?smid=7068). Very cool names that popped for me include Chad La Tourette and Ben Hinshaw. I'll be interested to see the seed times as Barton Wells, a distance stud my age, is also entered. It would be great to be in a lane next to him, but I'll have to wait to see both the entry times and see who actually shows up.
      • The only downside to doing this meet is that it means I won't also be able to do the Polar Bear meet in Tucson scheduled for the 31st.
    Tags: zipfizz 200s
    Categories
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  10. Snorkel-dork 200s

    by , November 24th, 2015 at 01:48 PM (Of Swimming Bondage)
    After Saturday's short workout due to neck pain, I skipped Sunday and then tried again on Monday morning, but, after only my standard 1,500 warmup, was still feeling the twinge a little too strongly for my comfort and got out. I've been on a pretty regular routine of ibuprofen and organic ben-gay like stuff (something my wife used to use when she was running more), as well as trying to stretch it out and keep it relaxed. I had planned a workout this morning with Kurt and didn't know what shape my body would be in - I told Kurt I'd either be tapered or terrible. Fortunately, I was more towards the taper side, but also swam the entire workout with my snorkel, with the exception of the fastest two 200s, in order to minimize neck twisting. I proposed and Kurt willingly accepted the main set I christened my "Zipfizz 200" set awhile back. In SCY at Cactus:

    Warmup sets (1,050 set)


    • 1 x 300: IM, kick-drill-swim by 25s
    • 4 x 100: on 1:20, free pull w/snorkel, descended but not too fast
    • 6 x 50: free swim descend w/snorkel, 3 on 0:40, 3 on 0:45
    • 1 x 50: easy


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


    • 5 x 200: on 2:20
      • 08-29-13 - SCM - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 03-05-14 - SCY - swim - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 08-20-15 - SCM - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - SCM - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - SCM - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 09-29-15 - SCY - 2:11, 2:12, 2:11+, 2:11, 2:09+
      • 10-13-15 - SCY - 2:12, 2:11+, 2:11, 2:11, 2:07
      • 11-24-15 - SCY w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12

    • 4 x 50: active recovery on 0:40, 0:50, 1:00, 1:20
    • 3 x 200: on 2:35, descend
      • 08-29-13 - SCM - swim - 2:28, 2:23, 2:20
      • 03-05-14 - SCY - swim - 2:14, 2:10, 2:06
      • 08-20-15 - SCM - swim - 2:32, 2:34, 2:37
      • 09-05-15 - SCM - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - SCM - w/buoy - 2:26, 2:24+++, 2:22
      • 09-29-15 - SCY - swim - 2:18, 2:11, 2:05
      • 10-13-15 - SCY - swim - 2:14+, 2:09+, 2:04+
      • 11-25-15 - SCY - swim/snorkel except last one - 2:14, 2:10, 2:06

    • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
    • 1 x 200: on 2:30
      • 08-29-13 - SCM - swim - 2:16
      • 03-05-14 - SCY - swim - 2:04
      • 08-20-15 - SCM - skipped
      • 09-05-15 - SCM - swim, 2:20
      • 09-19-15 - SCM - swim, 2:20
      • 09-29-15 - SCY - swim - 2:03
      • 10-13-15 - SCY - swim - 1:58
      • 11-25-15 - SCY - swim - 2:01+

    • 5 x 50: active recovery w/snorkel & buoy, 2 each on 0:45 and 0:50, 0:55


    TOTAL: 3,500 SCY

    Comments:
    • The shoulder/neck held up well enough and it seems to be working its way out of my system; that leads me to believe it was just a fluke and probably from an odd night of sleep rather than anything more serious.
    • No doubt, I swam better and was more motivated to push myself to try to keep up with Kurt. I doubt I would've pushed as hard had he not been there. It might be a few more weeks before we can train again together, but already looking forward to it.
    • Someday, I need to graduate to a faster interval on this set - I think in 2016, I'll try to go on 2:15, then 2:30.
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  11. Unfizzy, then zippy

    by , October 13th, 2015 at 05:45 PM (Of Swimming Bondage)
    I am not sure if it was the salmon I ate for lunch yesterday or the salad from Trader Joe's for my "consultant's dinner," but I was rather in a writhing way by the time the evening rolled around and in no mood to set a morning alarm. I did finally manage to settle down well enough to sleep and started to feel better as the morning unfolded. By noon, I figured I could try a swim during a break in my commitments and I managed to get over to Burlingame to try my ZipFizz 200 workout. Given how crummy I felt swimming yesterday morning and physically last night, I wasn't expecting much ... and still can't explain how I did so well as I now feel crummy again:

    Warmup sets (1,050 set)

    • 1 x 300: IM, kick-drill-swim by 25s
    • 4 x 100: on 1:20, free pull w/buoy, paddles & snorkel, descend 1:18 -> 1:01+
    • 6 x 50: free swim descend w/snorkel, 3 on 0:40, 3 on 0:45
    • 1 x 50: easy


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


    • 5 x 200: on 2:20
      • 08-29-13 - SCM - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 03-05-14 - SCY - swim - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 08-20-15 - SCM - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - SCM - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - SCM - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 09-29-15 - SCY - 2:11, 2:12, 2:11+, 2:11, 2:09+
      • 10-13-15 - SCY - 2:12, 2:11+, 2:11, 2:11, 2:07

    • 4 x 50: active recovery on 0:40, 0:50, 1:00, 1:20
    • 3 x 200: on 2:35, descend
      • 08-29-13 - SCM - swim - 2:28, 2:23, 2:20
      • 03-05-14 - SCY - swim - 2:14, 2:10, 2:06
      • 08-20-15 - SCM - swim - 2:32, 2:34, 2:37
      • 09-05-15 - SCM - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - SCM - w/buoy - 2:26, 2:24+++, 2:22
      • 09-29-15 - SCY - swim - 2:18, 2:11, 2:05
      • 10-13-15 - SCY - swim - 2:14+, 2:09+, 2:04+

    • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
    • 1 x 200: on 2:30
      • 08-29-13 - SCM - swim - 2:16
      • 03-05-14 - SCY - swim - 2:04
      • 08-20-15 - SCM - skipped
      • 09-05-15 - SCM - swim, 2:20
      • 09-19-15 - SCM - swim, 2:20
      • 09-29-15 - SCY - swim - 2:03
      • 10-13-15 - SCY - swim - 1:58

    • 5 x 50: active recovery w/snorkel & buoy, 2 each on 0:45 and 0:50, 0:55


    TOTAL: 3,500 SCY
    Comments:

    • I honestly cannot recall the last time I've done a sub 2:00 straight 200 free in a workout. By the end of that set, I just felt great ... but by the time I had cooled down and walked to the shower, I was feeling all woozy and wonky.
    • Fortunately, today was a series of internal meetings, but I have three important client meetings tomorrow. I hope I can rally and whatever's coursing through my system really was just some bad food and is completely gone by tonight (or tomorrow morning at the latest).
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  12. 3 shot fizz

    by , September 29th, 2015 at 10:22 AM (Of Swimming Bondage)
    After a busy weekend of racing and training, and with a long day of client meetings in LA on Monday, I intentionally took yesterday off other than an easy 450 done at my house before I left for my morning flight and some light yoga in the evening before bed. I had originally hoped to have 75 minutes to train this morning, but my 7am call got pushed earlier to 6:30am and so I was crunched with a little less than an hour at the Pleasant Valley Aquatic Center in Camarillo. This was just the right amount of time to get in my Zipfizz 200 workout, repeating it the first time in SCY since I originally did this last year (http://forums.usms.org/entry.php?32245-Zipfizz-200s). Alas, despite my name for the set, I didn't have any Zipfizz, so was powered by a triple shot of Starbucks espresso

    Warmup sets (1,000 set)
    • 1 x 300: IM, kick-drill-swim by 25s
    • 4 x 100: on 1:20, free pull w/buoy & snorkel, descend 1:11 -> 1:03+
    • 6 x 50: free swim descend w/snorkel, 3 on 0:40, 3 on 0:45


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


    • 5 x 200: on 2:20
      • 08-29-13 - SCM - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 03-05-14 - SCY - swim - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 08-20-15 - SCM - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - SCM - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - SCM - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 09-29-15 - SCY - 2:11, 2:12, 2:11+, 2:11, 2:09+

    • 4 x 50: active recovery on 0:40, 0:50, 1:00, 1:20
    • 3 x 200: on 2:35, descend
      • 08-29-13 - SCM - swim - 2:28, 2:23, 2:20
      • 03-05-14 - SCY - swim - 2:14, 2:10, 2:06
      • 08-20-15 - SCM - swim - 2:32, 2:34, 2:37
      • 09-05-15 - SCM - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - SCM - w/buoy - 2:26, 2:24+++, 2:22
      • 09-29-15 - SCY - swim - 2:18, 2:11, 2:05

    • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
    • 1 x 200: on 2:30
      • 08-29-13 - SCM - swim - 2:16
      • 03-05-14 - SCY - swim - 2:04
      • 08-20-15 - SCM - skipped
      • 09-05-15 - SCM - swim, 2:20
      • 09-19-15 - SCM - swim, 2:20
      • 09-29-15 - SCY - swim - 2:03

    • 6 x 50: active recovery w/snorkel & buoy, 2 each on 0:45, 0:50, 0:55

    TOTAL: 3,500 SCY

    Comments:


    • I wasn't quite as choppy as my mile felt this weekend, nor as smooth as I've had the pleasure of feeling some other days (e.g., last Wednesday morning at Stanford), but this was a solid performance and a great burn for maybe 52 minutes in the water.
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  13. Zipping & miling

    by , September 19th, 2015 at 05:11 PM (Of Swimming Bondage)
    After my semi-decent workout Tuesday morning in Berkeley, my work commitments and travel took over my life. I managed to grab 1,750 SCY at the City of San Francisco's Hamilton pool early on Wednesday morning and then 1,250 SCY down in Camarillo at the Pleasant Valley Aquatic Center on Thursday morning. However, after a late flight down to SoCal Wednesday and then another late flight back to Oakland on Thursday night, I was in no shape to get up early enough to swim on Friday morning. I did manage, though, to get home on Friday in time to be in bed a little after 10pm and tried to make up for my missed workouts by combining my "Zipfizz 200" (http://forums.usms.org/entry.php?368...ng-amp-Zipping) and "Broken Mile" (http://forums.usms.org/entry.php?369...nition-of-Bonk) into one, long 5K workout:

    Warmup Sets (1,000)

    • 1 x 200: IM, kick-drill by 25
    • 4 x 100: on 1:30, free swim w/snorkel, descend, 1:21, 1:20, 1:17, 1:14
    • 8 x 25: on 0:35, w/monofin in sets of 4 as 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 4 x 50: on 1:15, going 25 fast from blocks (IM order) - 25 easy


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

    • 5 x 200: on 2:35
      • 08-20-15 - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - w/buoy & paddles, 2:23s on all except last one where I was 2:24

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:40
    • 3 x 200: on 2:50
      • 08-20-15 - swim - 2:32, 2:34, 2:37
      • 09-05-15 - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - w/buoy - 2:26, 2:24+++, 2:22

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • 1 x 200: on 3:00
      • 08-20-15 - skipped
      • 09-05-15 - swim, 2:20
      • 09-19-15 - swim, 2:20

    • 6 x 50: active recovery 1 on 0:45, 2 on 0:50, 2 on 0:55


    Broken Mile (1,500 set / 5,000 total)

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

    • When I did this in 2012, I used a straight 0:50/50 interval, so this was more ambitious; the 04-18-14 results I went on 0:50, 1:30, 2:00, but have used this "in between" interval base since then
    • 50s

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

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

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


    Cool-down (250 set / 5,250 total)
    5 x 50 pull w/buoy and paddles on 0:45, 0:50, 0:55, 1:00


    TOTAL: 5,250 SCM

    Commentary:
    • This didn't end up being as brutal as I thought it would be, though I had not much speed.
    • I'm going to try to get in another 5-ish-K workout tomorrow since I have a hard start, work-wise, to next week, as well.
  14. Stripping & Zipping

    by , September 5th, 2015 at 01:29 PM (Of Swimming Bondage)
    I am going to try to do my ZipFizz 200 workout as close to every two weeks as possible. As I was feeling pretty roughed-up during the short warmup, I decided to start with some crutches - buoy & paddles - and then strip down to a straight swim. The result was exactly what I was looking for in SCM:

    Warmup Sets (1,000)


    • 1 x 200: IM, kick-drill by 25
    • 4 x 100: on 1:30, free swim w/snorkel, descend from ~1:21 to ~1:15
    • 4 x 50: on 1:00, w/monofin going 10 AFAP SDK on belly on 1st 25 and 7-9 AFAP SDK on back off 2nd 25 wall
    • 4 x 50: on 1:15, going 25 fast from blocks (IM order) - 25 easy


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


    • 5 x 200: on 2:35
      • 08-20-15 - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:40
    • 3 x 200: on 2:50
      • 08-20-15 - swim - 2:32, 2:34, 2:37
      • 09-05-15 - w/buoy - 2:23, 2:23, 2:24

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • 1 x 200: on 3:00
      • 08-20-15 - skipped
      • 09-05-15 - swim, 2:20

    • 6 x 50: active recovery 1 on 0:45, 2 on 0:50, 2 on 0:55


    TOTAL: 3,500 SCM

    Commentary:

    • Even though it was a K shorter than yesterday, this is actually a much harder workout, with 1,800 hard spread over 200s vs 1,600 spread over 100s.
    • I was really proud of myself for sticking with this. It was a definite confidence booster: I don't think I will completely suck at next week's mile race at La Jolla. I'm doubly glad, though, that I didn't attempt the Gatorman ... next year I'll be ready for that.
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  15. Zip-less and fizz-less

    by , August 20th, 2015 at 11:51 PM (Of Swimming Bondage)
    I guess I probably should've loaded my water bottle with a whack of Zipfizz as there was nothing frothy or fresh about my attempt at my Zipfizz 200 workout -

    Warmup Sets (1,000)

    • 1 x 200: IM, kick-drill by 25
    • 4 x 50: on 0:55, dolphin-flutter kick
    • 4 x 100: on 1:30, free swim, descend from ~1:21 to ~1:11
    • 4 x 50: on 1:15, going 25 fast from blocks (IM order) - 25 easy


    Zipfizz 200s (2,000 set / 3,00 total)
    The goal here is to really challenge yourself aerobically on the first set of 200s with an interval that is the fastest you can make 5 x 200s free on with high intensity. As the number of repeats get shorter and the rest more generous, the aim to get faster. I really accomplished neither and bailed on the last one.


    • 5 x 200: on 2:35, w/buoy and paddles
      • I thought based on last Sunday's test set that I'd be able to hit ~2:24s
      • Was 2:25, 2:27, 2:27, 2:29,2:31

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • 3 x 200: on 2:50, supposed to be descend
      • Was 2:32, 2:34, 2:37 ... just swimming and struggling

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • was supposed to do one more 200 FAST, but I called it a day


    TOTAL: 3,000 SCM

    Comments:


    • After the 3 x 300 test set illusion of not being too out of shape from my vacation, I read my body's message loud and clear: I've got a slog to get back to fighting form!
    Tags: zipfizz 200s
    Categories
    Swim Workouts