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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. Ron Johnson Meet Report

    by , November 14th, 2016 at 01:35 AM (Of Swimming Bondage)
    I was a bit of a slacker this weekend - skipping three entered events (200 fly, 50 back, 100 free) - and none of my times were magical, but it was all very solid and, in some ways, encouraging. Here's how the Ron Johnson Invitational / AZ State SCM Champs went down at ASU.

    Saturday

    50 breast
    • Best time - 33.39 (Ron John, 2013)
    • Ron John 2015 - 34.25
    • This meet - 33.75
    • Thoughts
      • This was my warmup race for the 400IM and it completely served its purpose. Not that I swim this much, but it's only the second time I've been under 34, so I was pretty happy with the time.
      • For me, this race is all about the start and pullouts. My stroke felt sloppy, but it revved the engine.


    400 IM
    • Best time - 4:46.48 (Ron John, 2013)
    • Ron John 2015 - 4:55.55
    • This meet - 4:52.09
    • Thoughts
      • I was kind of hoping to dip under 4:50, but this is still a very solid swim considering the training that I've done. It's my 5th best-ever jammers swim as a Masters swimmer and the 4th-best time was 4:51.76, so I've only been sub 4:50 three times.
      • Though I raced next to Darian Townsend last year, I didn't remember how much wake that dude throws off. It was kind of a wave fest until the freestyle. He went 4:14 high or 4:15 low.
      • The only bad part of my race (though I haven't seen my splits) was the fly as it just felt labored ... so much so that I decided to skip the 200 fly later in the day.


    Sunday

    100 IM
    • Best time - 1:02.91 (Ron John, 2013)
    • 2015 Season - 1:06.76
    • This meet - 1:04.67 (or, maybe 1:04.75 ... can't remember the exact time)
    • Thoughts
      • With the exception of my fly feeling as tight as it did yesterday, running into the lane line almost near the end of the backstroke and feeling none of the power and speed I had yesterday on my breaststroke, it was a fine race!
      • I was pretty surprised in warmup how tired I felt from the paltry amount of racing I had done the day before, but this race also served its purpose to blow some cobwebs out.


    400 free
    • Best time - 4:19.70 (Ron John, 2005)
    • 2015 Season - 4:21.18
    • This meet - 4:20.88
    • Thoughts
      • Yeah, I didn't appreciate not being able to hold off Mr. Dickson on the last 50 or 100 ... and I really would have liked to knock off that ancient best time, but I was pretty happy with this race. I was completely gassed when I finished, so I know I gave it all I had today.
      • For whatever reason, I've never been able to put together a really strong 400 SCM in jammers. I still think I have a sub 4:15 race in me, but will have to wait until next year to see if I can demonstrate that.


    Meet overall
    • Very glad I went and my times, in light of my training, were solid - both convert to about 2.5 to 3 seconds slower than what I did in SCY back in Greensboro when I was in far better shape.
    • I have certainly worked my way back out of my summer doldrums and am looking forward to building on this momentum.
    • While I'm not going to have time (or energy) to complete the 3,000 yard postal before November 15th, I think I'll focus my training over the next month on that event and just do it for my own record-keeping around the 17th or 18th of December. After that, I'll make a plan for the SCY season.
  2. Better today ...

    by , November 11th, 2016 at 08:04 PM (Of Swimming Bondage)
    ... maybe even better tomorrow?

    I felt much improved from yesterday; still not fast, but smoother and with more power. I hit the JCC in the morning and lollygagged through 1,400 SCY. The highlights, aside from the hot tub afterwards, were strong (but not hard effort) 50s going 30- fly, 32- back and 36+ breast. Those are right fine times if they can be doubled and done in the midst of a 400 IM.

    The racing weather will be beautiful as we might be up to about 83/84 each day. I clipped down after my swim and will shave tomorrow. If only I could wear a bodysuit to suck in the gut, life would be sweet.

    Events for this weekend:
    • Saturday
      • 50 breast - rev it up and complete the warmup
      • 400 IM - the main event; try not to get lapped
      • 200 fly - the possible event; my fly feels pretty good, but let's see how that IM goes down first

    • Sunday
      • 100 IM - the warmup event
      • 400 free - the main event
      • 50 back - probably will skip this*
      • 100 free - probably will skip this*


    * I have a HUGE proposal due to a client on Monday morning that they only gave us a week to respond to; almost for sure I need to get out of the pool and behind my computer right after the 400.
    Categories
    Swim Workouts
  3. Tapering because WTF not?

    by , November 10th, 2016 at 10:38 PM (Of Swimming Bondage)
    What do I have to lose by tapering fully ... even if I didn't really put in the full amount of work to deserve the taper? I figure the worst thing that happens is that I do decently well on my 50s and get lapped and then some by Darian Townsend in the 400 IM. Heck, even if I swim well, I'll probably get lapped!

    Unlike The Ice-Swim-Dog of Montana (http://forums.usms.org/entry.php?399...-Into-The-Cold), I'm a complete cold wimp and figured that I needed to swim in something warmer than my 74-75 degree pool. So, I went over to the JCC and did the following in SCY:
    • 1 x 400: IM, k/d
    • 4 x 50: on 0:45, descend free w/snorkel
    • 8 x 50: on 1:00, 2 each stroke, odds kick/drill, evens build
      • not too impressive on the times (0:31, 0:33, 0:38, 0:29+++)

    • 4 x 25: on 0:40
      • #1 - fast/easy fly
      • #2 - fast/easy back
      • #3 easy
      • #4 fast free - solid 0:12 low (felt good)

    • 1 x 50: easy
    • 1 x 100: IM, try to feel smooth 400 IM pace and aim for 1:04; was 1:06
    • 1 x 50: easy
    • 1 x 50: strong free, but feel like 400 pace and aim for 0:28+, which I did
    • 3 x 50: active recovery

    TOTAL: 1,500 SCY

    Comments that are apropos of nothing:
    • I remember when I got my Commodore 64 back in high school and was all het up and stoked about computers. Now, with the amount of time I spend behind one (in one form or another), I'm a little sick of them. (Hence, my haphazard history of keeping up on my blog of late).
    Categories
    Swim Workouts
  4. Tapering through Election night

    by , November 8th, 2016 at 10:41 PM (Of Swimming Bondage)
    I took last Friday off and had this vision of doing my 400 IM test set workout one last time on Saturday as my last hard workout before doing a week of taper for the Ron Johnson Invitational. After the warmup, though, I was so tight, slow and tired on the first round of 8 x 50s that I just bagged the workout from there on out.

    On Sunday, I did a workout that I've done many times at the 'meet start minus 6 day' point (http://forums.usms.org/entry.php?220...eet-in-6-days)), but was still feeling really tight and slow. My performance was pretty crummy on the 200 free from a push (2:14) and not that much better on my 200 IM from a dive (2:30). I cut the workout short at that point and have entered extreme taper mode.

    I took Monday off except for a massage and then repeated this workout - http://forums.usms.org/entry.php?220...eet-in-4-Days) - done the precise same day ahead of my great performance at the 2012 Nationals. My times were pretty similar to then on the faster efforts and I definitely felt better than the weekend.

    I'll continue to rest through this week and remind myself that the racing is what matters. I've really had just 5-6 weeks of solid training this fall, so I need to remember that I'm racing for the joy and not to have too many expectations on my results.

    Draft psych sheets are up and, as always, there's great competition. While there are a few times that need to be corrected, it should be fun. I guess my main goal in my 400 IM is to try to not get lapped by Mr. Townsend! One thing I loved (especially since I'm not swimming it) is how many guys were ballsy enough to enter a 2:00.00 200 free time, but not one of them had the real cojones to enter 1:59.99. The weather forecast is perfect - sunshine, no sign of rain, 60 degree low and 80 degree high. Looking forward to a great weekend.
    Tags: meetminus4, taper
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  5. Power and rest

    by , April 26th, 2016 at 10:06 PM (Of Swimming Bondage)
    I couldn't decide if I wanted to harken back to 2009 (http://forums.usms.org/entry.php?588...ing-in-the-sun) or 2012 (http://forums.usms.org/entry.php?220...eet-in-2-days)) and so I just kind made up something sort of, kind of between the two at Cactus this morning:

    Meet Warmup (1,500)
    This is roughly what I'd like to do at Greensboro, in two parts (and losing the snorkel)

    • Part 1 - about an hour before my 1,000
      • 1 x 400: IM, kick drill
      • 12 x 50: done as
        • 4 x 50: on 0:45, free swim, gently warmup (did these w/snorkel today and was easy 33, 32, 31, 30)
        • 4 x 50: on 1:00, IM order, kick-swim
        • 4 x 50: on 0:50, free swim, trying to hold target pace on #1-#3 (was 29s) and easy on #4

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

    • Part 2 - I'd like to jump in and do this when the heat before mine dives in, with my full tech suit/goggles/cap
      • 2 x 100: on 1:30, at target pace - was 0:59s today
      • 1 x 50: easy


    Some Speed work (500 set / 2,000 total)

    • 6 x 25: on 0:30, odds easy, evens fly trying to go exactly 0:15, 0:14, 0:13 while only varying stroke count, which I did, going 6, 7, 8 SPL
    • 1 x 100: easy
    • 1 x 50: smooth fly, wanted to see an easy 0:29, but I was probably too lazy in my effort and was 0:30+
    • 4 x 50: active recovery


    TOTAL: 2,000 SCY

    Comments:
    • I'm grabbing major water and feeling really powerful. I'd like to feel a little looser than I did, but that will come (or not) by Thursday.
    • I'm flying into Raleigh tomorrow as I could get a direct (& free) flight on Southwest, but I won't land until 5:30pm local time. That means I'll almost for sure not get over to Greensboro by 7pm. For swimming tomorrow, I'll do an easy 500 at home before my flight and then, if I feel like I need to get in again, I've got a couple of pools in the Chapel Hill area lined up that have later lap swimming hours.
    • Looking forward to getting to Greensboro and wishing everyone who is traveling a safe journey.
    • I suppose I should document my goals for my other races beyond the 1000, but they're pretty loose and amount to beating my entry times. I reserve the right to re-evaluate after my 1000
    Categories
    Swim Workouts
  6. 7 year look-back

    by , April 25th, 2016 at 04:55 PM (Of Swimming Bondage)
    I decided to look back at my taper plans from 2009 when I had swum really well and found this - http://forums.usms.org/entry.php?587...ng-in-the-rain. I wanted to get a feel for my stroke count in SCY and opted to train at Cactus this morning instead of my pool, with a slight variation from that workout:

    Warmup sets (1,450)
    • 1 x 400: IM, kick-drill
    • 4 x 100: on 1:30, free swim descend w/snorkel (1:10, 1:07, 1:04, 1:01)
    • 1 x 50: easy w/snorkel
    • 4 x 50: on 1:00, IM order build-kick
    • 1 x 50: easy w/snorkel
    • 8 x 25: on 0:30,odds easy, evens FAST IM order
    • 1 x 50: easy w/snorkel
    • 1 x 50: aim to go a smooth 0:30
    • 1 x 50: easy w/snorkel


    Quality work (950 set / 2,400 total)
    • 3 rounds of 100 - 50 on 2:30
      • 100 at target pace
        • My original intent was to go for 1000 pace (1:00), 500 pace (0:58) and fast
        • I was too lackadaisical on the first one (it felt sooo easy and stroke count was 11-12) and I went 1:01, so I tried to hit my target 1000 stroke count (13) and felt pretty comfortable going a solid 0:59 low
        • On the third one I pushed it and was very happy to see a 0:56-

      • 50s easy

    • 1 x 50: fast backstroke from push, was 0:29
    • 1 x 50: easy
    • 4 x 25: odds easy, evens fast fly (0:12+), breast (0:15)
    • 6 x 50: active recovery w/snorkel, 1 on 0:40, 2 on 0:45, 3 on 0:50


    TOTAL: 2,400 SCY

    Comments:
    • Contrary to Karl's advice from my Saturday blog (because I didn't read it until too late on Sunday), I did do 1,000 'warmup/workout' on Sunday, but I think it was the right thing to do.
    • Feeling pretty good and very confident right now. This has been the most consistent training I've done since 2012 and I think my focus on pace work and technique will really pay off in the 1000. I'm looking forward to that race with a passion and lack of fear/nerves; having already notched a time this year that I'm very happy with, I'm primarily looking forward to the race. Kind of like the 500 from 2012 (http://forums.usms.org/entry.php?221...-always-enough), I figure I've got plenty of good guys to hang with / chase / play around with. If I can focus on the stroke count and perceived effort like I did earlier this month at the State Meet while hanging with some mix of the leaders, I should have both a great and fun swim. Yes, it will, but that's part of the fun. Of course, I have goals - actually four different planes of swim-nirvana that I could achieve - but I really feel like I don't need to fret about any of that because the swim and the race will just be so much fun.
    Categories
    Swim Workouts
  7. Wave pool massage

    by , April 21st, 2016 at 09:48 PM (Of Swimming Bondage)
    I had a rare semi-in-town conference today down at the Arizona Grand Resort and was able to squeeze in pool #229, the Kiwanis Wave pool (see second picture here http://www.1001pools.com/#!pool-pics/q17v5), with a quick ~45 minute variation on this http://forums.usms.org/entry.php?219...eet-in-7-days) from four years ago:
    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free swim w/snorkel, descend (1:15 -> 1:05)
    • 8 x 50: on 0:55, 2 each stroke, IM order, odds kick-drill, evens build to strong
    • 8 x 25: on 0:30, odds easy, evens IM strong
    • 1 x 50: easy
    • 4 x 150: on 2:15, pull w/snorkel & buoy, descend via stroke rate
      • #1 - hold 12 SPL - 1:47
      • #2 - hold 12 SPL for 100, then 13 SPL for 50 - 1:41
      • #3 - hold 12 SPL for 50, then 13 SPL for 100 - 1:39
      • #4 - hold 13-14 SPL - 1:34

    • 1 x 50: easy
    • 3 x 100: on 1:45, IM kick descend w/board
    • 6 x 50: 2 rounds of 2 on 0:45 holding 0:30, 1 easy on 1:00
    • 1 x 50: easy

    TOTAL: 2,750 SCY

    Comments:
    • I had done a play swim in the Lake Havasu pool with my older two daughters back in 2011 - http://forums.usms.org/entry.php?195...ost-of-a-break - and had learned about this pool in Tempe when they did a 'Lifeguard Challenge' here a couple of years ago.
    • The water was too warm (understandable given the primary focus of the pool) and it was a huge leap down into the pool requiring me to use the ladder to get out, but they had a functional (if only one-armed) pace clock and I had practically all 6 lanes to myself. No real complaints and I was glad to both get the 'pool add' and workout in.
    • Tomorrow's a planned day off - both because I need it and because a day trip with a 6am flight to LA means there will be little time (or motivation) to swim.
    • I'm starting to get excited about Greensboro - while my younger sister has had to drop out and my older sister's schedule is highly questionable for Friday relays - damn life getting in the way again of a good swim meet - I am pretty sure we'll get to register one three generation relay on Saturday with my dad, me, older sister and my oldest daughter.
    • While I'm hoping to record some decent swims, I am truly most looking forward to the partial family reunion we'll have, as well as hopefully seeing many of my (mostly) virtual swimming friends IRL.
    Categories
    Swim Workouts
  8. Ready to rest

    by , April 20th, 2016 at 11:53 AM (Of Swimming Bondage)
    I managed to get over to Camarillo a little earlier than I normally do when I take an evening flight and shut the lights out around 10:30pm, which is very good for me when on a business trip. I had set my alarm for 6am, but awoke a little before 5:30am and had time to get in some light yoga before heading over to the Pleasant Valley Aquatic Center for my last, hard workout before Greensboro, a repeat of my Broken Mile, aiming to hold as close to 1:00/100 as possible:

    Warmup sets (1,250 set)


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


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

    3 rounds of:


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


    50s

    • 11-05-15 - SCY - 0:30s
    • 11-12-15 - SCY - solid 0:29s, maybe one 0:28+ and one 0:30-
    • 11-25-15 - SCY- 0:30+/0:31 on round 1, 0:30s on round 2 w/snorkel, 0:29s on round 3
    • 12-01-15 - SCY - all 0:30s
    • 12-29-15 - SCY - 31+ to 31++++++++
    • 01-16-15 - SCY - all 0:29s
    • 03-29-16 - SCY - 0:30, 0:31, 0:30, 0:30+, 0:30+, 0:30+, 0:30+, 0:31, 0:31+
    • 04-20-16 - SCY - 0:28+, 0:29, 0:29, rest were 0:30 flats


    100s

    • 11-05-15 - SCY - 1:00/1:01s
    • 11-12-15 - SCY - 0:59s/1:00-s
    • 11-25-15 - SCY - 1:02/1:00+ on round 1, 1:02s on round 2 w/snorkel, 1:01s on round 3
    • 12-01-15 - SCY - all 1:00+/1:01s
    • 12-29-15 - SCY - 1:04 to 1:04+
    • 01-16-16 - SCY - 1:00, 1:01, 1:02, 1:01+, 1:02, 1:02
    • 03-29-16 - SCY - 1:01, 1:02, 1:02+, 1:02, went last round easy
    • 04-20-16 - SCY - 1:00 flats all the way

    150s


    • 11-05-15 - SCY - 1:33, 1:32, 1:33
    • 11-12-15 - SCY - 1:30, 1:29, 1:28+
    • 11-25-15 - SCY - 1:32, 1:37 (w/snorkel), 1:33
    • 12-01-15 - SCY - 1:32+, 1:32+, 1:30 (pushed the last one harder)
    • 12-29-15 - SCY - 1:40, 1:37, 1:37
    • 01-16-16 - SCY - 1:33, 1:33, 1:32
    • 03-29-16 - SCY - 1:35+, 1:34, loafed last round
    • 04-20-16 - SCY - 1:30-, 1:30+, 1:28-


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

    TOTAL: 3,000 SCY

    Comments:


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

    by , April 19th, 2016 at 10:52 PM (Of Swimming Bondage)
    I went back to the period leading up to Greensboro '12 to see what I was doing and found this riff - http://forums.usms.org/entry.php?219...eet-in-8-days) - and figured it was a good basis for another riff:

    Warmup sets (1,500)

    • 1 x 300: IM, kick-drill-swim
    • 3 x 100: on 1:30, descend free w/snorkel (1:20, 1:15, 1:13)
    • 12 x 25: on 0:35, w/monofin, SDK in sets of 4 as moderate 2 breaths, moderate 0 breaths, moderate 1 breath, AFAP 0 breaths
    • 2 rounds of:
      • 4 x 50:
        • #1 easy on 1:00
        • #2 & #3 strong stroke IM order on 1:00
        • #4 easy on 1:30

      • 4 x 25: on about 1:15 to 1:30 per pair
        • odds fast IM order from blocks
        • evens easy


    Riff on a riff (1,500 set / 3,000 total)
    2 rounds of (3 x 150 - 1 x 50)

    • 150s on 3:00
      • #1 as 50 fast / 100 easy
      • #2 as 100 fast / 50 easy
      • #3 as 150 fast
      • Did round #1 mixed IM (fly @ 0:31, fly/back @ 1:10+, fly-back-breast @ 1:56)
      • Did round #2 mixed (back @ 0:33, back/breast @ 1:18, fly-back-breast @ 1:55)

    • 50s easy on 1:00

    10 x 50: done as

    • 3 rounds of 2 strong on 0:45 (targeted and held 0:32/0:33), 1 easy on 1:00
    • One extra easy at the end


    TOTAL: 3,000 SCM

    Comments:

    • I didn't feel nearly as good today as yesterday ... with the exception of my fly. I'm feeling a little bummed that I didn't enter the 200 fly at Nationals as my fly feels to be about my best stroke right now - smooth, strong, connected. At least it should mean that the first 25% of my IMs will look good
    • Definitely putting Iceland on my 'pool tourism bucket list' - http://www.nytimes.com/2016/04/24/ma...smtyp=cur&_r=0.

    Updated April 20th, 2016 at 12:57 AM by pwb

    Categories
    Swim Workouts
  10. Dr. Hoffer's Magical Crack

    by , April 19th, 2016 at 12:14 AM (Of Swimming Bondage)
    I managed to squeeze in an appointment with my chiropractor this morning, something I've been trying to do once a week for the last 6-8 weeks, but have only been successful a few times given my schedule. While I don't routinely see him, he fixed me up way back in 2008 when I was so knotted up that I couldn't even swim butterfly and then I've gone in for a few periods over the years. I'm not sure if it was his magical cracking ability, the fact I took yesterday off or me wearing by B70 Nerofit, but I felt great in this rendition of workout #3 from http://forums.usms.org/showthread.ph...art-April-4th:

    Warmup sets (1,200)
    • 1 x 300: IM, kick-drill-swim
    • 3 x 100: on 1:30, descend free w/snorkel (1:15, 1:12, 1:08+)
    • 12 x 25: on 0:35, w/monofin, SDK in sets of 4 as moderate 2 breaths, moderate 0 breaths, moderate 1 breath, AFAP 0 breaths
    • 8 x 25: on 0:35, cycle 4, one fly, one free
    • 1 x 50: at target pace (~0:33), but was 0:30+
    • 1 x 50: easy


    Main set (2,100 set / 3,300 total)
    3 rounds of a "500" at target 1,000 pace followed by 4 x 50 active recovery w/snorkel on 0:40, 0:50, 1:00, 1:10.
    • My target 1,000 pace is 1:00 SCY = ~1:06+ in SCM
    • Round 1 was 5 x 100: on 1:40
      • was 1:07, 1:06, 1:05, 1:06+, 1:07

    • Round 2 was 2 sets of 100 - 150 on 1:45 / 2:35
      • was 1:07, 1:39, 1:06+, 1:41

    • Round 3 was 200-50-150-100 on 0:50/50 base
      • was 2:13, 0:33, 1:39, 1:03+ (I blasted the last 100)


    TOTAL: 3,300 SCM

    Comments:
    • 10 days out from the 1000 and I'm not sure if this can be called a taper workout or not. As my real focus event is the 1,000 and I've not rested or swam a distance event at a Nationals since 2002, I'm a little lost as to how much rest to do. Clearly, I need to do more than the 3-4 day drop taper I did recently, but I think I won't start resting in earnest until after Wednesday this week.
    • Would appreciate any thoughts on my latest 'public swimming blog' post here - http://www.1001pools.com/#!Views-fro...f28d4bbf4bacbe.
    Categories
    Swim Workouts
  11. 2 days to go

    by , October 29th, 2015 at 09:03 AM (Of Swimming Bondage)
    I decided to take Wednesday off, both because the business days are too long here and because I figured a bit more sleep was better. I made it over to the Bridgewater JCC again today and did the "meet minus 2 days" taper workout -


    • 1 x 400: IM, kick-drill by 25s
    • 8 x 50: done in sets of 4
      • 3 on 0:40, gentle descend (0:32, 0:31, 0:29; 0:31+, 0:30, 0:29)
      • 1 on 1:00, easy

    • 4 x 50: on whatever, going 15M strong into easy
    • 1 x 50: easy
    • 2 x 25: on 0:30, strong breast (0:16), strong fly (0:13)
    • 1 x 100: easy
    • 1 x 100: from push, free swim, try to simulate 800 race effort and kick (very light 2 beat) - wanted to be around 0:59 and was right there
    • 3 x 50: active recovery on 0:45 w/snorkel


    TOTAL: 1,450 SCY

    Comments:
    • All things considered, I didn't feel too horrible and my shoulders didn't feel as knotted up on the fly as they have. The ease of which I can swim fly is always the best indicator of how rested I am. Still need some more rest, but feel pretty happy about where I am ahead of this weekend.
    • No psych sheets yet, but robust entries for the meet - https://www.clubassistant.com/club/m...1044&smid=6930.

    Tags: meetminus2, taper
    Categories
    Swim Workouts
  12. Blurry eyed pool add

    by , October 27th, 2015 at 02:26 PM (Of Swimming Bondage)
    My phone must have this new feature that imitates the state of my eyes when I take a picture as I was pretty tired when I went over to the Shimon and Sara Birnbaum JCC in Bridgewater early this morning for a swim before my meetings ...



    Whereas when I was a Lifetime Fitness member and it was essentially the same club with only minor, subtle variations from pool to pool, I really like the variety of facilities at the few JCCs I've had the pleasure of dropping into. I shared the wider first lane next to the ramp with a guy for about the first 15 minutes and then had it to myself:

    • 1 x 400: IM, kick-drill
    • 6 x 50: on 0:45, descend in 3s (~33/34, 31/32, 30)
    • 12 x 25: on 0:30, cycle 4 (ascend, descend, easy, fast) going 4 each of back, breast and free
    • 1 x 50: easy
    • 3 x 100: on 1:20, wanted to hold 1:01/2, but was 1:04, 1:03, 1:02
    • 1 x 50: easy
    • Broken 400 done as 2 rounds of 2 x 50 on 0:45 - 1 x 100 on 1:30
      • wanted to hold 29s on the 50s, which I did, and 59+ on the 100s, but was 1:00 and then 0:59

    • 5 x 50: active recovery

    TOTAL: 2,050 SCY

    Comments:
    • Definitely feeling the ~3:30am body clock thing, but I finally got going on the broken 400 and the performance was decent enough.
    • I have to look back at my old tapers to see if I typically take a day out of the pool. I think I normally do and I feel like I should except that the swim is such a great way to both de-stress from and prep for my intense planning meetings going on this week.


    =====================================
    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 (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


    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)
  13. Pan Am (taper) trainer

    by , October 25th, 2015 at 10:36 PM (Of Swimming Bondage)
    I picked my daughter up from her dorm around 11am and we headed out to the Toronto Pan Ams Sports Complex (TPASC) in Scarborough for each of us to grab a workout. Much like when I visited the London 2012 Olympic pool last year (just about this time of year), I found I had misread the website and the competition pool was closed and the training pool was the only one open for lap swimming. I did get to peak into the main pool and will now have a reason to come back (it looks incredible) to train (and, ideally, race), but the all deep training pool was still a very sweet setup:



    My daughter and I split a lane and I did a "taper meet minus 6 days" workout I've done a couple of times earlier this year ahead of big meets:

    Warmup Sets (1,050 total)


    • 1 x 300: IM, kick-drill-swim by 25s
    • 4 x 75: on 1:15, freestyle swim w/snorkel, descend (0:57, 0:56, 0:51, 0:48)
    • 4 x 50: on 1:00, backstroke, odds build to fast, evens easy
    • 8 x 25: on 0:35, do 2 rounds of the following, going free on round 1 and breast on round 2
      • #1 start fast and get easier
      • #2 build to fast
      • #3 all easy
      • #4 all fast

    • 1 x 50: easy w/snorkel


    Various Speed / Pace Attempts (1,200 sets / 2,250 total)



    • 3 x 25-75: on 3:00, going 25 AFAP into 75 easy, going fly, back, breast
    • 1 x 200: on 3:00, broken at 75 and 150 for 0:15
      • 04-18-15 - 2:05+
      • 07-12-15 -2:06++++++++++++++++++++
      • 10-25-15 - 2:04- (0:47, 0:47, 0:30)

    • 1 x 50: on 2:00 easy
    • 3 x 25-75: on 3:00, going 25 AFAP into 75 easy, going breast, free, breast
    • 3 x 50: on 0:50, freestyle, trying to hold a smooth, light-kick 0:32+, was 0:31+, 0:32, 0:32
    • 4 x 50: active recovery w/snorkel on 0:40, 0:45, 0:50, whatever


    TOTAL: 2,250 SCM

    Comments:
    • I shouldn't feel rested in the water and I don't, but I felt less sloppy, which is a good thing.
    • After doing the dad thing and loading up the rental car with various items from WalMart and Canadian Superstore for my daughter, we had a fun dinner experience at O.Noir (http://www.onoirtoronto.com/), a restaurant where you eat in complete darkout and are served by mostly blind waitstaff. It was just the kind of funky experience we wanted to cap off a great weekend together.


    =====================================
    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 (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


    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)
  14. May as well call it a taper

    by , July 17th, 2015 at 08:43 PM (Of Swimming Bondage)
    I didn't swim (intentionally) on Wednesday, but was then crunched for time and space Thursday evening when I dropped into the open lap swimming hours at the Westmoor Giammona Pool in Daly City. As much as I love their morning lap hours, when the pool is devoted to lap swimming and tends to be pretty empty, and as much as I applaud them for making full use of the lanes in the evening with swim team, lap swimming, and lessons going on, it's a bit of a madhouse at night. In addition, every time I'm there in the evening, the USAS team seems to be practicing relays starts: either they have the world's best relay starts thanks to all this practice or the coaches must be continually frustrated and trying to improve their relay starts. I got in 1,400 yards where the lowish-highlights were a 34+ from a push 50 breast (giving me some reason to be excited about the 200 breast at the meet tomorrow) and a 0:58- 100 free from a push (giving me pause for concern about the 200 free at the meet on Sunday).

    Today, Friday, was packed with work and no swimming, but I ended with a couple of great meetings and made it to the airport in time to catch the live stream of the Pan Am games. I think when I get home tonight, I'll dive in for an easy 400 IM kick-drill and then see what I can put up on the scoreboard tomorrow in both the 200 breast and 100 free.
    Tags: taper
    Categories
    Swim Workouts
  15. SAT Nats Day 2: The Age of Adaline

    by , April 26th, 2015 at 02:43 PM (Of Swimming Bondage)
    I went to see The Age of Adaline on Friday night after a very early dinner (4:30pm because the racing didn't really allow me to have a proper lunch) at Chuy's (shrimp tacos, no 'rita or Shiner Bock). I know it's not really a "guy film" nor is it a pump-you-up-to-race film like a Rocky flick would be, but my wife doesn't like movies with a sci-fi or fantasy element to them and I remember really enjoying The Curious Case of Benjamin Button (about a guy who aged in reverse). I quite enjoyed the movie and it was very fitting given my swim performances this weekend. I'm definitely aging chronologically, but not so much when it comes to race times.

    The last time I did a two day, six-event Nationals meet was in 2010 at Georgia Tech, the fading glory days of the full rubber bodysuit … and I ended up with a pretty miserable performance on the 6th event of day two. I did the same today on my 6th event (50 free) … and then somehow rejuvenated and finished, if not quite with flair, then, at least, with promise on the 200 free relay. It was another fun day of racing, capped by, perhaps, my most perplexing best time ever. Here’s the tale of the tape.

    500 free
    • Masters Best – 4:50.18 (Greensboro, 2012)
    • Today – 4:55.30
    • Reaction:
      • Surprise – With Steve Unruh’s very impressive 4:49 aside, I thought there’d be a bigger dogfight around the lower 4:50 range for the medals.
      • Satisfaction - I eeked out second place by 0.07
      • Adaline-like consistency – like my 200, this was my third best 500 of my Masters’ career, having gone 4:52 in Austin ’08 and 4:50 in Greensboro ’12. In my first ever Masters Nationals in Santa Clara in 2001, where I was a mere babe of 34 years old, I went 1:49.73 in my 200 (1:49.68 this weekend) and 4:55.69 in my 500. Now, if only I can hold that for the next 14 years, I will be an ass-kicking 62 year old, provided, of course, Steve gets slower
      • Relief – While I went out strong enough and held close enough to Mr. Unruh through about the 250, and didn’t exactly die (except the utterly crappy 7th 50 at 30.8), I certainly had no second gear or back half push. I was relieved that I had gotten a good enough lead over the five guys charging the back half so that I held on for the silver. 100 splits were 55.9, 59.3, 59.9, 1:01.0, 59.1
      • Reality Confirmation – More often than not, I go times in warmup that never transpire in a race. While I had felt great on Friday in every race and last night after the meet, I woke up this morning feeling beaten up. I couldn’t get going in warmup and really struggled to hit any 50 pace under 30. I actually felt HUGELY better throughout the actual race … but barely was under 30 on any of my splits. Maybe, as I get older, my pace swims in workout/warmup are becoming more predictive?


    100 breast
    • Masters best – 1:07.41 (Sun Devil Invite, 2011)
    • Tech suit best – 1:04.96
    • Today – 1:05.03
    • Reaction:
      • There has never been a race where I have been simultaneously more freaked out by a heat-mate and confident in my own efforts than this.
      • I was in the second fastest heat of my age group and, as I knew my time was from an unshaved, unrested meet, figured, naively (in hindsight), that I could handily handle my heatmates. Moreover, even swimming against some pretty good breaststrokers, my underwater pullouts (mostly thanks to the height advantage bestowed upon me by my loving parents, 6-foot tall Mom, in particular) are usually a huge advantage.
      • Imagine my surprise, then, when I came up behind the guy next to me after the start. That’s OK, I thought, I’ll reel him in after the first turn … oh so ego-fully-confident I was in my pullouts … but he kept pulling away from me.
      • Mind you, I was feeling great. My stroke was connected in a way it didn’t feel on the 50. My stroke count was spot on where I wanted it to be. I felt like I had access to a back half push. I (again, naively) thought I’d catch the guy.
      • But, still, he kept pulling away from me.
      • The whole second 50 I was bouncing between two thoughts in my head – “I feel great, I must be doing well” and “That guy is destroying me, I must be hallucinating from the 500 and sucking wind.”
      • Imagine my surprise when I saw the 1:05.0, barely a tenth over a tech suit time I had done at a meet I had rested for.
      • The lesson for today, for every day in the pool, for the thousandth time in my 40+ years of racing – swim your own race, most importantly with your head in your own lane.


    The Most Perplexing, Godawful, Stupid, Yet Strangely Intriguing Unicorn of a Race There Is (e.g., the 50 free)

    • Masters Best – 22.77 (Jan, 2011)
    • Today – 24.06
    • Reaction:
      • For all my professed love of the 400IM, the only event I have raced more times in my ~14 year Masters career is the 50 free (21 times vs 17 for the 400 IM). I often enter this race as either a warmup or a throwaway event, much like I did today, where it was my designated 6th event and the one I cared least about.
      • Caring not much about an event often leads to a good performance, as you don’t get yourself all wrapped in nerves and ego.
      • That worked well yesterday for our medley relay where I split a 22.85 on the anchor leg. It worked again at the end of the meet today (after the individual 50) where I dropped a 23.20 on another relay.
      • It didn’t work well in the individual event today. I routinely go 23-mid to 24-flat in mid-season meets and think nothing of it. Just a throwaway race.
      • The only thing I can attribute this poor performance to was my breathing plan. Normally, I breathe once down and once or twice coming back. Today, I decided to not breathe at all on the first lap and then only once on the second lap.
      • Clearly, this classically trained aerobic animal is not suited to such sprinter macho stuff. When the relay came around (done without much warming down after the individual event and without much focus), I breathed 1/1 and swam more according to norms.
      • Oh well, it’s not a real event, anyway (says the man who has known since time began that he’d never be capable of the raw speed and perfect execution this event requires), just a throwaway, a filler.


    The meet in summary
    • Though I have some quibbles with the competition course – namely smaller than needed lane ropes and some less than adequately tightened – this was, BY FAR, the best overall competition setup for a Masters Nationals. Clovis approached it with their 2 x 50M courses, but the indoor pool at San Antonio provided a much-needed respite from the elements, be they heat or lightening.
    • The weather gods were smiling on USMS this weekend, with expertly timed middle-of-the-night thunderstorms that miraculously cleared just about the time we needed to start. However, I still far prefer racing indoors. I know it’s all cool for the northerners to swim outside and put on sunblock, but I really would prefer if we always held Nationals indoors.
    • As with virtually any competition I go to, I left the meet uber-motivated for the next race, the next round of training, the next taper meet ... and fully believing that I can not only stay Adaline-young in my times, but potentially pull a few more years of Benjamin Button swims out and keep getting faster!



    =====================================
    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 (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


    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)

  16. SAT Nats Day 1: The 200 saved me 350

    by , April 24th, 2015 at 08:21 PM (Of Swimming Bondage)
    I made a bet with myself (and shared it with my wife) that if I got all best times today (see http://forums.usms.org/entry.php?357...Track-to-Goals), I'd splurge and buy myself one of the new TYR Avictor suits (the black one, not those godawful color-mishmashes). I have been very loyal to my TYR Tracer Light, but have never gone "high end" since the wonderful days of the rubber suits ended. I figured it might be worth trying, but I'd have to earn it.

    My pocketbook is safe.

    Here's how the day went:

    200 free
    • Masters best - 1:48.81 (Austin Nats, 2008)
    • Santa Clara Nats - 1:50.47
    • Today - 1:49.68
    • Thoughts on the race in the pool:
      • There was a lot to like about this race - aside from going out too slow on the first 50 (25.78 when I really wanted to be 24-very high to 25-very low), my splitting the remainder of the race was great (27.77, 28.07, 28.06).
      • Other than an extra breath heading into the 150 wall, I didn't make an egregious strategic errors.
      • I have only been faster (tech suits excluded) twice in my Masters career - 2003 and 2008 Nationals - so, while I'm not getting faster, I'm slowing down very slowly.
      • However ...

    • Thoughts on the pre-race readiness:
      • I made some super-huge rookie mistakes in the few heats leading up to the race.
      • To begin with, I got distracted watching the prior heat in my end of the pool (where Dave Sims was cranking) and the second fastest heat of my age group in the other end of the pool.
      • That caused me to not get my goggles and cap on until about the 125/150 of both of those races ... which I did in time, but then remembered that I needed to tie my suit.
      • I was wearing the Nero XII suit I had splurged on last year (mid-range at the time, about $200) and, in my rush to get it tied, managed to get the drawstring knotted up. When the whistle blew to get on the blocks, I wasn't entirely confident in my tie-job keeping the suit above my ass.
      • A rare false start allowed me some time to wiggle the knot loose and re-tie my suit while on the blocks, but this was definitely not the right mindset to be in pre-race.


    50 breast

    • Masters best - 30.82
    • Today - 29.92
    • Thoughts on the race:
      • I learned my wardrobe malfunction lesson and switched back into my trusty Tracer Light. I had my cap and goggles on 2 or 3 heats ahead of my race. I was totally focused on the race as the whistle blew.
      • I really wanted to get under 0:30 and was super happy to do so. With that said, I think I went too deep on my start and didn't really feel like I found my stroke until right near the end.
      • This time approached the 29.63 I went during the tech suit era, something I think I could get under in the future.
      • I am VERY excited to swim the 100 breast tomorrow.


    100 back

    • Masters best - 58.74
    • Today - 56.95
    • Thoughts on the race:
      • I finally swam a great backstroke race! While I did go a little deeper than desired on the start, I didn't lose as much ground as I usually do. From there on out, I just felt powerful.
      • The one lesson I've learned about the 100 back is that I can NEVER feel like I am going out too fast. I tried really, really hard to get out fast and yet I still almost negative split this baby - 28.43, 28.52.
      • My backstroke has felt really great this whole season and this was the icing on the cake.


    The one thing today did teach me is this: I don't ever need to look for another suit beyond the TYR Tracer Light. It is the perfect suit. I think I might start hoarding and hermetically sealing them: as I watched the heat of four 90-something guys race the 50 breaststroke, it dawned on me that I hopefully will need another 40+ years of this suit

    I have been to a lot of great pools and, while I do think there are faster pools than this (e.g., UT-Austin, Indianapolis), this facility is BY FAR the best setup I have been to for a Nationals meet - perfectly chilled water for racing, acres of space to spread out and relax, more warmup lanes than we might even need, huge and plentiful locker/bathroom facilities, the best scoreboard I have seen at any pool, an army of cheery volunteers, and more. On top of that, the thunderstorms held off and we had a cloudy, perfectly-temperatured day for racing.

    Updated April 24th, 2015 at 08:28 PM by pwb

    Tags: nationals, taper
    Categories
    Masters Swim Meets / Events
  17. Everything is bigger in Texas

    by , April 23rd, 2015 at 11:43 PM (Of Swimming Bondage)
    I have seen some pretty awesome swimming complexes in my time, but this setup in San Antonio has to be one of the most impressive. Here's the competition pool late this afternoon after the distance events were over ...



    ... and here's the indoor warmup pool (which I haven't yet gotten into) ...



    ... and I didn't even really take any time to look at the diving well (also 25 yards) and another, smaller 25 yard pool. This is one HUGE complex, approaching the scale of Stanford's.

    Given the space they have here, this could be a legitimate host facility for Masters Worlds (maybe with one more pop-up Myrtha pool on the grounds for warm-up/down). Although, as it's already in the 90s in April (with nearly 100% humidity), it might be a bit tough for a summer meet.

    Anyhow, I had done a 200 SCM in my pool before I left and then leisurely rolled through about 1,100 yards tonight. Some highlights of the facility and my time in the water:
    • There were people complaining the water temp was too cold in the competition pool, but I found it perfect. It probably helps that my pool at home is about 75/76 and so this felt just right.
    • I like the uniform depth of the pool and the walls/crosses on the bottom seem all in the right places.
    • The lanes are narrow, but that's always a side effect of swimming widths. The flip side versus a course with bulkheads is the benefit of "real walls" for turns .
    • It is pretty inexplicable that they have the backstroke platforms setup behind every lane, but we will apparently not use them. As they have Colorado pads and not those god-awful-slip-fest-Omega-teflon-pads, backstroke starts should be a breeze. I felt great on the three starts I did in the sprint lanes.


    I don't think I've felt this good the day before a meet since Greensboro in 2012 - strong, long and loose in the water. I am shaved down, have one more work email to write and then I'll chill for the rest of the evening with Tom Robbin's relatively new auto-biography (of sorts), Tibetan Peach Pie. As long as the thunderstorms don't disrupt the flow too much, it's gonna be a great meet. I am stoked to race.
    Tags: meetminus1, taper
    Categories
    Swim Workouts
  18. Rest, rest, rest

    by , April 22nd, 2015 at 02:59 PM (Of Swimming Bondage)
    With deep apologies to the Byrds ...


    To everything - rest, rest, rest

    There is a season - rest, rest, rest
    And a time to every purpose under heaven

    A time to build up, a time to break down
    A time you may race
    A time to refrain from racing

    I wholly refrained from racing on this workout this morning in my pool (SCM) where I wore my B70 leggings and a speed cap for added smooth-slippage through the water:

    • 1 x 400: IM, kick-drill by 25s
    • 8 x 50: done in sets of 4
      • 3 on 0:50, gentle descend free w/snorkel (0:37, 0:35, 0:33)
      • 1 on 1:00, easy w/snorkel
      • 3 on 0:50, descend from where I left off, but not going more than ~85/90% effort (0:32, 0:31, 0:30)
      • 1 on 1:00, easy w/snorkel

    • 4 x 50: on whatever
      • Go from a start on each one going back, breast, back, free and strongish to about 15M, then float the rest of the way

    • 1 x 50: easy w/snorkel
    • 1 x 50: from blocks, strong breast, try to feel like the first 50 of a 100 and go about 0:35, which I did
    • 1 x 100: easy w/snorkel
    • 1 x 100: from push, free swim, try to simulate 500 race effort and kick (very light 2 beat) and be at 1:05+ - was 1:04+ feeling pretty darn smooth
    • 3 x 50: active recovery on 0:45 w/snorkel

    TOTAL: 1,450 SCM

    Commentary:
    • At last spring's Nationals in Santa Clara, I never really felt truly rested before the meet, nor did I ever get the sense of easy speed. I probably also did not rest enough ahead of last summer's LCM meet and so I've been very focused on resting A LOT more this week, counting on my inherent endurance and pretty solid season of training to see me through.
    • I felt more race-ready this morning, but still tight enough that it feels like another day of rest will have me feeling simply awesome by Friday morning. Of course, there are the naysayers in my mind that tell me I've now rested too much, but I am doing a very good job of counter-arguing myself.
    • I have managed not to travel this week and have had a couple of great nights' sleep. One portion of my CPP that I will make sure to do is travel with my own pillow as I sleep so much better when I do that.
    • Different from last year, as well, is that I think I should be able to almost completely check out from work for the next two days. I might have a few emails to check here and there, but have managed to get others to cover off on all calls and/or urgent client needs. Of course, that probably means I'll be an emailing fool the entire flight home on Saturday night, but I'll pay that price for freedom on Friday and Saturday.


    Tags: meetminus2, taper
    Categories
    Swim Workouts
  19. On Track to Goals?

    by , April 21st, 2015 at 06:09 PM (Of Swimming Bondage)
    Today I simply did a variation on my 1,000 SCM warmup - 400 IM k/d by 25, 4 x 100 gentle descend on 1:40 w/snorkel (1:20 -> 1:07), an easy 50 and then 3 backstroke starts into a strong 15M and floating through the rest of the 50. My backstroke starts felt pretty well locked in. I'm still taking 6-7 SDKs to get to the surface and would rather be at 3-5, but they feel less detrimental to my overall time than they did previously. I didn't really worry about how I felt in the water because it just doesn't matter ...

    ... and that's what I'll keep telling myself, mantra-like, until I step on the blocks for my first race

    Try as I might, I cannot escape my mind making up goals, so here goes:

    Friday, April 24, 2015
    200 Freestyle 1:48.81
    • That best time was from 2008 Nationals in Austin
    • I was 1:50.47 last year at Santa Clara and 1:51.97 in January of this year
    • I really, really, really want to beat that 1:48.8 time and feel like I should be able to. At a bare minimum, I want to see 1:49.xx


    50 Breaststroke 30.82
    • I think this should be a slam dunk to beat my best time as I've never swum this tapered and shaved.


    100 Backstroke 58.74
    • Similar to the breaststroke, this time should be beatable.
    • In my mind, I should be capable of 56 something as I've been 53.97 in my 100 fly and historically my fly and back times were spot on the same in the 200 and pretty darn close in the 100.


    Saturday, April 25, 2015
    500 Freestyle 4:50.18
    • This is the one event where I'm really going to cut myself some slack and just see what happens. I certainly think sub 4:55 is doable and I can visualize a sub 4:50 (which is the bare minimum it will take to win this), but I'm just going to focus on enjoying the racing experience and try to stick to a strategy.


    100 Breaststroke 1:07.41
    • As with the 50 breast, I should be able to easily beat this time. I have gone 1:07.4 to 1:08.5 in all my in-season efforts over the last few years and was out at 1:07.9 last year in the 200 breast at Nationals feeling very controlled.
    • I am not sure I can approach the 1:04.96 I did from the full-body tech suit era as the suits were especially kind to me in breaststroke, but I'd really like to see 1:05.xx


    50 Freestyle 22.77
    • Equaling or beating this best time might just be harder than my 500. Outside of the tech suit era, I only went under 23 at two meets - the 22.77 from a USAS meet in January 2011 and a 22.97 at Mesa Nationals in 2011, the year when I fancied myself a sprinter.
    • I'd really like to see 22.xx, but, by this stage of the meet, will just focus on race execution and see what happens.


    Beyond the racing, I am really looking forward to the weekend and seeing many people.
    With the Texas location, I see a few names of folks I haven't seen since my Austin days, so I'll hopefully track them down. I always end up missing many people, but hopefully I'll do a better job this time. I do wish my father could've made the trip out as we haven't swum at a Nationals together since 2012, nor a meet together since I went out for the Colonies Zone LCM meet in the summer of 2013. I'll see him soon enough for my second daughter's HS graduation in May, but it always nice to have the extended and relaxed time at a meet to catch up with both my parents. They have lots of grandparenting responsibilities this year that prevent them from getting to San Antonio, but I am counting on him racing in Greensboro next year and hoping I can entice him out to Portland for a 3 generation mixed relay with his grand-daughters
    Tags: meetminus3, taper
    Categories
    Swim Workouts
  20. CPP revisited

    by , April 20th, 2015 at 02:00 PM (Of Swimming Bondage)
    Given how I felt on Saturday and the fact that I usually take the Sunday off the week before a taper meet, I took Sunday off other than a bit of foam rollering (my legs are still quite tight) and gentle yoga. As one of my better meets of my Masters career was the 2009 AZ State SCY Champs and as I recalled resting more than I had ever previously done, I looked back at workouts leading up to the meet and borrowed this one - http://forums.usms.org/entry.php?2293-My-CPP - and went over to Cactus to get the feel for SCY:


    • 1 x 300: IM, k/d/d
    • 3 x 100: on 1:20, free, descend swim w/snorkel, was 1:10, 1:08, 1:03
      • No easy speed and the 1:03 took a considerable amount of effort

    • 6 x 50: on 1:00, 2 each back, breast, free; one drill, one moderate aiming for easy speed
      • went 0:32, 0:36, 0:29
      • back and breast felt powerful and my strokes felt connected; these were probably about 80-85% effort and so I was happy with the times
      • free still felt labored

    • 4 x 25: on 0:45, back
      • #1: 1st half fast
      • #2: 2nd half fast
      • #3: easy
      • #4: fast

    • 4 x 100: free on 1:40
      • aim for 1:10-1:05-1:00, 0:55
      • In 2009, went 1:06-1:03-0:59-0:55
      • Today was 1:05, 1:03, 0:59, 0:57+

    • 1 x 100 easy w/snorkel
    • 6 x 25: on 0:45, single arm with fulcrum paddle, 3 right, 3 left going back-free-back in each trio
    • 1 x 50 easy w/snorkel
    • 1 x 100: IM @ 90% effort from a push aiming for 1:00
      • In 2009, went 1:00
      • Today went 1:03

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

    TOTAL: 2,000 SCY

    Commentary:
    • I am certainly on the right track as, once I got warmed up, the first three 100s felt smooth and easy. That 59 felt eminently maintainable for a 500. I am not sure if I can approach the 4:50 from 2012, but doing so just requires getting out in a smooth 54+/55- and then holding 59 lows to mids. I had a gentle 2-beat kick on that effort today, which is pretty much what I want to hold until the last 50-75 of the race. The faster attempt, though, was much harder to get going.
    • The one thing my 1,000 race effort from mid-March showed me is that I have more than enough endurance. That combined with all the swims that I pushed a bit harder today just pointed to the need for more rest.
    • It was also good to re-read my Championship Performance Prep plans ... I have all of those activities locked in for this week so there's nothing to worry about (well, except for Southwest Airlines getting me safely to San Antonio on Thursday).
    Tags: meetminus4, taper
    Categories
    Swim Workouts
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