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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. Building the base

    by , January 21st, 2018 at 11:28 PM (Of Swimming Bondage)
    I was not good (again) about trying to get back on the daily blog, but I had another great week of training, bumping up the run mileage about 5%, maintaining the overall swim volume right at 15K (15,150 to be exact), and, most importantly, finishing with a strong performance on Sunday vs. the fried performance I had done a week ago.

    On Tuesday night, after resting my legs for 48 hours, I went over to MMR with my daughter (who had her workout there) and knocked out my 400 kick for time for the MEMO postal event (http://www.memoswimteam.com/400-kick-for-time.html). I was pleased with the 5:39.8 that I went, better than last year, but not as good as '15 when I was unofficially 5:30 low, and '14 when I was 5:38.25. After the swim, I jumped on the treadmill for an aerobic run/walk of 2.85 miles and then finished the night off with a mixture of stretch cord and weighted shoulder PT exercises.

    For Wednesday morning's swim, I ripped the main set my daughter had done the night before and modified it, going 3500 yards in total with this gem accounting for most of it, done straight through on intervals:
    • 6 x 150: on 2:00, free swim, descend #1-#3 with snorkel and then hold #4 to #6 swim
    • 6 x 125: on 1:45, going 25 stroke - 100 free, rotating fly, back, breast twice through
    • 6 x 100: on 1:45, IM kick, odds w/board, evens on back
    • 6 x 75: on 1:15, going 25 stroke - 50 free, rotating fly, back, breast twice through
    • 6 x 50: on 0:45, free aiming to hold 0:31 pace
    • 6 x 25: on 0:30, 2 each stroke fly, back, breast fast


    On Thursday, I had an evening school event with said daughter and so did a quick 1.66 miles on the treadmill and some more weighted shoulder PT exercises that morning.

    Friday morning had me back in the pool for another 3,500 that featured 11 x 150 on 2:00 (a broken 1650) where I was pretty solid 1:38s on most, saw 3 1:39s, 2 1:37s and pushed the last one as hard as I could to a 1:36.

    Yesterday afternoon, Saturday, I did a 1.31 treadmill run/walk before getting in a 3000 yard swim that, after the warmup, was sprint-centric. The main set was:
    • 4 rounds of 8 x 25 - 1 x 50
      • 25s were stroke order by round, aiming for target 400 IM pace on 0:35 for all strokes except breast which was 0:40
      • I was solid 14s on the fly, 15s on the back, 17s on the breast and 13-14s on the free
      • The 50 was easy breast kick w/snorkel

    • Immediately after that, I did 3 x 50 active recover on 0:45, 0:50, 1:30 and then went a fast 100 IM, where I was 1:04+ (which is almost my target 400 IM pace)


    Which brings us to Sunday and a repeat of my 400 IM test set workout. I was not Mr. Bonk-Man and my strokes felt pretty good throughout:

    Warmup sets (1,450 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim w/snorkel (1:11, 1:08, 1:06, 1:02)
    • 4 x 100: on 1:45, IM kick descend, odds w/board, evens on back
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy



    400 IM Test Set (2,050 set / 3,500 total)
    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace

      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 12/30/14 - SCY - 30, 31, 37, 28
      • 02/12/15 - SCY - 31+, 30+, 36, 27+
      • 01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)
      • 02/08/16 - SCY - 31+, 32+, 37, 29
      • 11/04/17 - SCY - 31, 35, 39, 29
      • 11/11/17 - SCY - 31, 33, 37+, 28
      • 12/03/17 - SCY - 32+, 33, 38, 29
      • 12/24/17 - SCY - 31, 31+, 37, 28
      • 01/06/18 - SCY - 33, 31+, 38, 29
      • 01/14/18 - SCY - 34, 34, 41, 31
      • 01/21/18 - SCY - 32+, 33, 38, 29

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCY target would be to descend from 1:14+ to 1:02+
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
      • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05
      • 01/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+
      • 02/08/16 - SCY - 1:16, 1:12, 1:09, 1:05
      • 11/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+
      • 11/11/17 - SCY - 1:17, 1:15, 1:10, 1:07
      • 12/03/17 - SCY - 1:16, 1:14, 1:10, 1:06
      • 12/24/17 - SCY - 1:15+, 1:12+, 1:08, 1:05
      • 01/06/18 - SCY - 1:16, 1:13, 1:10, 1:07
      • 01/14/18 - SCY - 1:17, 1:16, 1:14, 1:13
      • 01/14/18 - SCY - 1:18, 1:15, 1:10, 1:04

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 12/30/14 - SCY - 2:30, 2:18
      • 02/12/15 - SCY - 2:31, 2:17
      • 01/18/16 - SCY - 2:35, 2:17
      • 02/08/16 - SCY - 2:36, 2:17
      • 11/04/17 - SCY -2:40, 2:26
      • 11/11/17 - SCY -2:33, 2:23+
      • 12/03/17 - SCY - 2:36, 2:23
      • 12/24/17 - SCY - 2:32, 2:20+
      • 01/06/18 - SCY - 2:37, 2:23+
      • 01/14/18 - SCY - 2:41, 2:28
      • 01/14/18 - SCY - 2:35, 2:21

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 5:20, hard
      • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
      • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
      • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
      • 03/15/14 - SCY from push - 4:40
      • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)
      • 02/12/15 - SCY - 4:47
      • 02/08/16 - SCY - 4:46
      • 11/04/17 - SCY from push - 4:56
      • 11/11/17 - SCY from push - 4:53
      • 12/03/17 - SCY from push - 4:51
      • 12/24/17 - SCY from push - 4:46
      • 01/06/18 - SCY from push - 4:53
      • 01/14/18 - SCY from push - 5:01+
      • 01/14/18 - SCY from push - 4:51

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


    TOTAL: 3,500 SCY
    Tags: 400 im test
    Categories
    Swim Workouts
  2. Zip + Zeke = Bonk

    by , January 15th, 2018 at 12:46 AM (Of Swimming Bondage)
    I had a great week of training and hit all of my goals:
    • 5 swimming workouts totaling 15k yards, up from 13K last week, and 12.5K the week before
    • 2 running/walking workouts, up to 5.5 miles from last week's 5 miles
    • 3 shoulder PT sessions


    ... but the intensity of Friday's Zipfizz and Saturday's Zekey-Twos left me bonked before I even began today's 400 IM test set. I was slow from the warmups and just couldn't muster any speed. As January and February are planned months to break myself down, this is all good ... it still hurt, though

    Warmup sets (1,450 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim w/snorkel (1:12 all the way down to 1:11!)
    • 1 x 400: on 6:30, dolphin-flutter kick w/board, was 6:01+ today (have been as fast as 5:50+ over the last few weeks)
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy


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


    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 12/30/14 - SCY - 30, 31, 37, 28
      • 02/12/15 - SCY - 31+, 30+, 36, 27+
      • 01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)
      • 02/08/16 - SCY - 31+, 32+, 37, 29
      • 11/04/17 - SCY - 31, 35, 39, 29
      • 11/11/17 - SCY - 31, 33, 37+, 28
      • 12/03/17 - SCY - 32+, 33, 38, 29
      • 12/24/17 - SCY - 31, 31+, 37, 28
      • 01/06/18 - SCY - 33, 31+, 38, 29
      • 01/14/18 - SCY - 34, 34, 41, 31

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCY target would be to descend from 1:14+ to 1:02+
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
      • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05
      • 01/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+
      • 02/08/16 - SCY - 1:16, 1:12, 1:09, 1:05
      • 11/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+
      • 11/11/17 - SCY - 1:17, 1:15, 1:10, 1:07
      • 12/03/17 - SCY - 1:16, 1:14, 1:10, 1:06
      • 12/24/17 - SCY - 1:15+, 1:12+, 1:08, 1:05
      • 01/06/18 - SCY - 1:16, 1:13, 1:10, 1:07
      • 01/14/18 - SCY - 1:17, 1:16, 1:14, 1:13

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 12/30/14 - SCY - 2:30, 2:18
      • 02/12/15 - SCY - 2:31, 2:17
      • 01/18/16 - SCY - 2:35, 2:17
      • 02/08/16 - SCY - 2:36, 2:17
      • 11/04/17 - SCY -2:40, 2:26
      • 11/11/17 - SCY -2:33, 2:23+
      • 12/03/17 - SCY - 2:36, 2:23
      • 12/24/17 - SCY - 2:32, 2:20+
      • 01/06/18 - SCY - 2:37, 2:23+
      • 01/14/18 - SCY - 2:41, 2:28

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


      • 12/24/17 - SCY from push - 4:46
      • 01/06/18 - SCY from push - 4:53
      • 01/14/18 - SCY from push - 5:01+

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


    TOTAL: 3,500 SCY

    Comments:
    • Really looking forward to my day of rest tomorrow
    Tags: 400 im test
    Categories
    Swim Workouts
  3. Ending the first week of '18 with a 400 IM

    by , January 7th, 2018 at 09:50 PM (Of Swimming Bondage)
    I dove in deeply into my new company and job this week. It was a whirlwind, but very fun and engaging. I've got to work on a new workout schedule now that I'm working from an office each day and not traveling as much - a very good 'problem' to have, but one that will take a few weeks to get into a routine. Here's how the week flowed, training-wise:
    • Monday, Jan 1st - went indoor skydiving at iFly. A pricey blast.
    • Tuesday, Jan 2nd - ran 2.5 miles and did my shoulder PT
    • Wednesday, Jan 3rd - swam 3,250 SCY - warmup and then a broken mile set
    • Thursday, Jan 3rd - repeat of Tuesday
    • Friday, Jan 4th - swam 3,000 SCY - warmup followed by 4 x 400 on 5:00, descend within each 400 and across the set
    • Saturday, Jan 5th - swam a 3,000 SCY, IM-centric workout


    ... which brings us to today and a repeat of my 400 IM test set:

    Warmup sets (1,750 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim w/snorkel
    • 1 x 400: on 6:30, dolphin-flutter kick w/board, 5:50+
    • 6 x 50: on 0:55, #1 and #6 cruise/drill, #2 to #5 reverse IM order build
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,800 total)

    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 12/30/14 - SCY - 30, 31, 37, 28
      • 02/12/15 - SCY - 31+, 30+, 36, 27+
      • 01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)
      • 02/08/16 - SCY - 31+, 32+, 37, 29
      • 11/04/17 - SCY - 31, 35, 39, 29
      • 11/11/17 - SCY - 31, 33, 37+, 28
      • 12/03/17 - SCY - 32+, 33, 38, 29
      • 12/24/17 - SCY - 31, 31+, 37, 28


      • 12/24/17 - SCY - 33, 31+, 38, 29


    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCY target would be to descend from 1:14+ to 1:02+
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
      • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05
      • 01/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+
      • 02/08/16 - SCY - 1:16, 1:12, 1:09, 1:05
      • 11/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+
      • 11/11/17 - SCY - 1:17, 1:15, 1:10, 1:07
      • 12/03/17 - SCY - 1:16, 1:14, 1:10, 1:06
      • 12/24/17 - SCY - 1:15+, 1:12+, 1:08, 1:05
      • 01/06/18 - SCY - 1:16, 1:13, 1:10, 1:07

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 12/30/14 - SCY - 2:30, 2:18
      • 02/12/15 - SCY - 2:31, 2:17
      • 01/18/16 - SCY - 2:35, 2:17
      • 02/08/16 - SCY - 2:36, 2:17
      • 11/04/17 - SCY -2:40, 2:26
      • 11/11/17 - SCY -2:33, 2:23+
      • 12/03/17 - SCY - 2:36, 2:23
      • 12/24/17 - SCY - 2:32, 2:20+
      • 01/06/18 - SCY - 2:37, 2:23+

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


      • 12/24/17 - SCY from push - 4:46
      • 01/07/18 - SCY from push - 4:53


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


    TOTAL: 3,800 SCY

    Comments:
    • I was feeling pretty tired in the workout, but happy that I pushed through this.
    • Monday is going to be my new 'off-day' and I'm also going to try, try, try to get back into daily blogging (when I workout).

    Tags: 400 im test
    Categories
    Swim Workouts
  4. Nothing says Christmas Eve like a 400 IM

    by , December 24th, 2017 at 06:25 PM (Of Swimming Bondage)
    Though my blogging has lagged, my December training has been going fairly well. I had originally envisioned an 'animal month' of higher volume as I resigned from my previous professional position in November and will start my new gig officially next week, while really getting going in the New Year. I am certainly enjoying this month-long R&R from work, but my training was more steady than increasing. I did do one fun swimming related day trip that I recounted here - https://www.1001pools.com/single-pos...leage-pool-run - but only started to increase the volume and intensity this past week. I bumped up from about 10-11K SCY per week to 13K SCY equivalents this week and finished off with an excellent effort on my 400 IM test set today:

    Warmup sets (1,450 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim w/snorkel, (1:13 -> 1:04)
    • 4 x 100: on 1:45, dolphin-flutter kick descend on back (1:25+ -> 1:19)
    • 8 x 25: on 0:30, odds easy, evens fast IM order (0:14, 0:15+, 0:17, 0:13)
    • 1 x 50: easy


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


    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 12/30/14 - SCY - 30, 31, 37, 28
      • 02/12/15 - SCY - 31+, 30+, 36, 27+
      • 01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)
      • 02/08/16 - SCY - 31+, 32+, 37, 29
      • 11/04/17 - SCY - 31, 35, 39, 29
      • 11/11/17 - SCY - 31, 33, 37+, 28
      • 12/03/17 - SCY - 32+, 33, 38, 29
      • 12/24/17 - SCY - 31, 31+, 37, 28

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCY target would be to descend from 1:14+ to 1:02+
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
      • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05
      • 01/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+
      • 02/08/16 - SCY - 1:16, 1:12, 1:09, 1:05
      • 11/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+
      • 11/11/17 - SCY - 1:17, 1:15, 1:10, 1:07
      • 12/03/17 - SCY - 1:16, 1:14, 1:10, 1:06
      • 12/24/17 - SCY - 1:15+, 1:12+, 1:08, 1:05

    • 1 x 50: on 1:20, easy breast kick w/snorkel & strap
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 12/30/14 - SCY - 2:30, 2:18
      • 02/12/15 - SCY - 2:31, 2:17
      • 01/18/16 - SCY - 2:35, 2:17
      • 02/08/16 - SCY - 2:36, 2:17
      • 11/04/17 - SCY -2:40, 2:26
      • 11/11/17 - SCY -2:33, 2:23+
      • 12/03/17 - SCY - 2:36, 2:23
      • 12/24/17 - SCY - 2:32, 2:20+

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


      • 12/24/17 - SCY from push - 4:46

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


    TOTAL: 3,500 SCY

    Comments:
    • My plan is to ramp up to about 15K SCY equivalents next week and then I aim to stay at about that volume for January, mixing in about 6-8 miles of running and my shoulder PT exercises.
    • Professionally, I am very much looking forward to my new role at a new organization, but the impact of my new job on my personal life should be even greater as my office is a 1.5 mile walk from my house and my business travel, while not going to zero, should reduce by at least 50% and potentially more.
    Tags: 400 im test
    Categories
    Swim Workouts
  5. Bad blogger tests the extended taper

    by , December 3rd, 2017 at 11:46 PM (Of Swimming Bondage)
    After the Ron Johnson meet (http://forums.usms.org/entry.php?413...I-love-to-race!), I kind of went on an unintentional extended taper, getting in a couple of easy swims before Thanksgiving and then flying up to Toronto to visit my second daughter for the long weekend. I did nab two new pools for my www.1001pools.com effort, #322 (Miles Nadal JCC) and #323 (U of T Benson Pool), that were both 25 yards rather than metres long. I was in somewhat crowded open lap swimming times in each pool, but managed to get in a semblance of my Broken Mile set at the JCC and then a partial 'Hackett 200' effort at the U of T training pool. I was kind of slow getting back into swimming this week, but managed two good workouts this week.

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

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


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

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

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

    Warmup sets (1,450 set)


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


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

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

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

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

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

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


    TOTAL: 3,500 SCY

    Comments:

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



  6. A step forward on the 400 IM

    by , November 11th, 2017 at 08:13 PM (Of Swimming Bondage)
    After watching daughter #3 race both Friday night and this morning, I got over to the JCC and repeated the exact same workout from last week, with some decent enough improvements

    Warmup sets (1,750 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim, (1:11+, 1:10+, 1:08+, 1:07+)
    • 4 x 100: on 1:45, IM kick descend w/board (1:31, 1:29+, 1:28, 1:27+
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build (0:33, 0:33, 0:39, 0:30)
    • 8 x 25: on 0:30, odds easy, evens fast IM order (0:13+, 0:15, 0:17, 0:12+)
    • 1 x 50: easy


    400 IM Test Set (2,250 set / 4,000 total)


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


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


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


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


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


    TOTAL: 4,000 SCY

    Comments:


    • I didn't bonk, but tomorrow will be the test. I did have that pleasant, mellow exhaustion at the end of a hard workout. I am feeling so happy to be able to push myself again! Shoulder is holding up well.
    Tags: 400 im test
    Categories
    Swim Workouts
  7. Full 400 IM test set!

    by , November 5th, 2017 at 04:40 PM (Of Swimming Bondage)
    After staying out of the pool on Friday while getting in a good treadmill run plus stretch cord PT session, I hit the JCC Scottsdale pool on Saturday afternoon (my home pool is undergoing some repairs) and took my first attempt at doing my whole 400 IM test set. It wasn't quite as painful as I anticipated:

    Warmup sets (1,750 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim, 1:12 -> 1:06
    • 4 x 100: on 1:45, IM kick descend w/board (1:32 -> 1:28)
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy


    400 IM Test Set (2,100 set / 3,850 total)


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

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

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

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

    • 4 x 50: active recovery w/snorkel on 0:40, 0:50, 1:10, 1:30


    Then I went 1 x 50 free fast from a push (0:27) and 1 x 50 easy

    TOTAL: 3,950 SCY

    Comments:


    • What was encouraging is that when I did a shorter version of this set a few weeks ago (http://forums.usms.org/entry.php?411...-have-expected), my 400 IM time at the end was 5:10. I was pleasantly surprised to get under 5:00.
    • I'm definitely on the right road back, but it's a long one.
    Tags: 400 im test
    Categories
    Swim Workouts
  8. Locked up my longest month of training

    by , October 30th, 2016 at 09:37 PM (Of Swimming Bondage)
    After finishing today's workout and logging it in my handy-dandy Excel tracker, I realized that, pretty much unbeknowst to yours truly, I had managed to clock my highest volume month of training in 2016 - 79.1K yard equivalents. I have been steady around 62K yard equivalents from May through September. I did consciously try to ramp up this month, but didn't quite realize that I was putting in this much. I'll use this volume lateR as an excuse for today's bonk

    I had a great morning Saturday training down at the Ahwatukee Family YMCA - http://www.1001pools.com/pool-pics?l...aItem-iuvpu2qq. My wife had an event in Tempe that morning and my original plan was to swim with Swim Devil Masters, but their Tempe workout was cancelled due to a waterpolo tournament. This YMCA was about 15-20 minutes away from my wife's thing and so I was able to drop her off and get in a good & fast 2.3 mile run on the treadmill followed by a solid attempt at my Aussie 200 set done backstroke style. I'll call this an attempt because, after the third round, I was really struggling to keep my stroke together. I did the last round IM.

    For a YMCA outdoor pool, this was almost perfect - the lap pool was dedicated for lap swimming only and was 5.5' to 6' deep the whole way. The water was a little warmer than I'd prefer, but still probably 80 and it was crystal clear. I had my own lane. The only thing I didn't like is that there were no gutters, just flat walls. For a $10 daily fee, though, I really can't complain.

    Today was my second-to-last attempt at my 400 IM test set before the Ron Johnson meet in a couple of weeks - https://www.clubassistant.com/club/m...1044&smid=8251. I was feeling pretty ragged in warmup and did an extra set of 8 x 25 to get me revved up for the main event, but felt great through the 50s, 100s and 200s. I fully expected to have a really good result on the straight 400, but I completely bonked after the first 50 of backstroke and just bagged the rest of it. I'll try this again next Saturday and then roll the dice for the meet.

    Warmup sets (1,950)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:14s to 1:16s on every single one
    • 16 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall and then cruise
    • 1 x 50: easy
    • 8 x 25: on 0:35, odds easy, evens strong IM order
    • 1 x 50: easy


    400 IM Test Set (1,850 set / 3,800 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33
      • 10/22/16 - 0:34, 0:36+, 0:42+, 0:33
      • 10/30/16 - 0:34, 0:35, 0:41, 0:31+

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16
      • 10/22/16 - 1:24, 1:19, 1:16, 1:13+
      • 10/30/16 - 1:25, 1:20, 1:17, 1:12+

    • Masters' Two Minutes and an easy 50
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36
      • 10/22/16 - 2:54, 2:35
      • 10/30/16 - 2:51, 2:32+

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)
      • 10/22/16 - 5:17 (from dive)
      • 10/30/16 - bonked after 150 and then just cruised an extra easy bit to get to 3,800 meters total

    TOTAL: 3,800 SCM
    Tags: 400 im test
    Categories
    Swim Workouts
  9. OW Sprinter and the weekly 4IM Test Set

    by , October 23rd, 2016 at 09:14 PM (Of Swimming Bondage)
    It was a picture perfect morning - sky, water, air and companions - out at Lake Pleasant for our AZ State Masters Open Water Championships -



    This is the third year we've done this and, while we're not getting huge numbers, the participation has increased each year. I really couldn't have asked for better conditions - once you got away from the shore where the dirt was dredged up by people walking in, the water was clear and a perfect 72-73 degrees. There were three distances - 1500 (called the Sprint), 3000 and 4500. Since I almost never get to call myself a sprinter and since I was not in great shape when I entered this event, I was in the 1500 distance.

    I really liked that today's course was one, long 1500 meter loop. The waves were sent off in reverse distance order, 2 minutes between waves. For those of us in the lead of the sprint wave, that had both a benefit and a detraction. On the positive side, there was a line of people as far as we could see on every stretch of the course ahead of us: sighting was super-easy. On the downside, I had a good race going with a mid-20-something guy for about the first ~250/300 and last ~250/300 yards when I could see him, but I completely lost track of him during the middle part of the race when we were passing the mid & distance waves. It was great seeing him as I rounded the last buoy as it really motivated me to sprint to the finish. I managed to hold him off and win overall by a couple of seconds.

    After the swim and an early lunch with some of the guys from the race, I hit the JCC and notched 2.2 miles on the treadmill. I followed that with a steam and called it a day.

    I would have liked to have swim a bit more volume this week (I was about 1,200 shy of my 20K goal), but I think the quality and intensity of my training was better than the week before. I did my 400 IM test set yesterday and, while the drops weren't dramatic, all of my strokes are feeling better and stronger:

    Warmup sets (1,250)

    • 1 x 300: IM, kick-drill-drill by 25
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:14s on every single one
    • 8 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 8 x 25: on 0:35, odds easy, evens strong IM order
    • 4 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall and then cruise
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,300 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33
      • 10/22/16 - 0:34, 0:36+, 0:42+, 0:33

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16
      • 10/22/16 - 1:24, 1:19, 1:16, 1:13+

    • Masters' Two Minutes and an easy 50
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36
      • 10/22/16 - 2:54, 2:35

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)
      • 10/22/16 - 5:17 (from dive)

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    Tags: 400 im test
    Categories
    Swim Workouts
  10. 9 x 300 and the 4IM test set

    by , October 17th, 2016 at 01:10 AM (Of Swimming Bondage)
    I completely forgot to blog last Sunday's attempt (10-09) at the 400 IM test set, but you can look at today's results and see the exact same performance. But, before that, I did the endurance workout #3 from this past week's training thread - http://forums.usms.org/showthread.ph...tart-Oct-10th).

    Saturday the 15th

    Warmup (1,600 set)
    Go straight through on the intervals, making the 2nd effort of each distance faster than the first
    • 1 x 50: easy w/snorkel
    • 2 x 250: on 3:30, pull with buoy, paddles, snorkel
    • 2 x 200: on 3:50, IM kick
    • 2 x 150: on 2:40, fly-back-breast
    • 2 x 100: on 1:55, IM kick
    • 2 x 50: on 0:50, free swim
    • 1 x 50: easy w/snorkel


    Gobs of 300s (2,850 set / 4,500 total)

    The set is 3 rounds of 3 x 300 on 4:30
    • TARGET is the average result from the most recent 3 x 300 test set, which was roughly 3:30 for me
    • Try to swim precisely as follows
      • Round 1 - go TARGET + 0:20, TARGET + 0:10, TARGET + 0:05
        • My goal then was 3:50, 3:40, 3:35, but I was 3:54, 3:43, 3:38

      • Round 2 - go TARGET, TARGET + 0:20, TARGET + 0:05
        • My goal was 3:30, 3:50, 3:35, but I was 3:35, 3:50, 3:38

      • Round 3 - go TARGET, TARGET + 0:20, and then AFAP
        • My goal was 3:30, 3:50, faster than 3:30, but I was 3:34, 3:52, 3:34

    • Take an extra 2:00 rest after each round and do an easy 50 during that

    Did one extra 50 after it was all done just to get to 4,500 SCM

    Sunday the 16th - 400 IM test set

    Warmup sets (1,750 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend swim w/snorkel and paddles (1:18, 1:16, 1:14, 1:12)
    • 8 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 4 x 50: on 1:05, dolphin-breast kick descend
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:36+, 0:36+, 0:43, 0:35

    • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall on the first 4, cruise #5 and AFAP on #6; w/Finis Agility Paddles
    • 1 x 100: easy


    400 IM Test Set (2,050 set / 3,800 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16

    • Masters' Two Minutes and an easy 50
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30


    TOTAL: 3,800 SCM

    Comments:

    • I've been thinking lately that my pool was at the perfect temperature. I had turned the chillers off after Labor Day weekend and had this idea that the water was around 78 degrees. I actually checked it today and it's 74, which still felt pretty nice. I'm not going to turn any sort of heat on until after next weekend's Open Water State Championships - https://azopenwater.com/state-championship/ - where I'm going to play 'sprinter' and do the 1500M. That should allow me to be well acclimated to the Lake Pleasant water temp.
    • Swimming highlight of the weekend was not my workouts, but taking our friends' son down to the Special Olympics and then watching him win his race. He's a great kid who has made great strides in his swimming over the last couple of years and his joy in both being there and in winning was incredibly infectious.
    Tags: 400 im test
    Categories
    Swim Workouts
  11. It's been 4 months since I did my 400 IM test set ...

    by , October 2nd, 2016 at 05:32 PM (Of Swimming Bondage)
    ... but I'm going to try to do it weekly between now and the Ron Johnson meet in mid-November. I figure there's not enough time for me to get into decent enough shape for the 800 or 1500, but that I might be able to pull off a respectable 400 IM. Today's effort was done in an unexpected, but largely gentle rainstorm (fortunately, no lightning). I cut the warmup short, both because my time was constrained and I want to keep the overall volume in the low 3K range:

    Warmup sets (1,200 set)


    • 1 x 300: IM, kick-drill=swim by 25
    • 4 x 100: on 1:30, free descend pull w/buoy, paddles and snorkel (1:15, 1:13+, 1:12, 1:09+)
    • 4 x 50: on 1:00, dolphin-flutter kick descend w/board (0:50, 0:47, 0:46, 0:43+)
    • 6 x 25: on 0:35, going 5-6-7-8 AFAP strokes off the wall on the first 4, cruise #5 and AFAP on #6; w/Finis Agility Paddles
    • 4 x 25: on 0:30, IM order, swim half lap strong stroke, then easy free
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,800 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-

    • Supposed to just take a Masters Minute and do an easy 50, but it's been so long that I forgot that and went 4 x 50 easy w/snorkel & buoy on 0:40, 0:45, 0:50, 1:25
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37

    • 3 x 50: active recovery, on 0:50, 1:00, 1:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)

    • 1 x 100: easy

    TOTAL: 3,250 SCM

    Comments:

    • While I didn't have an official time on the straight 4IM, that was about 5 seconds faster than last Sunday (http://forums.usms.org/entry.php?396...on-Stage-Three) so that's pretty good. It really goes to show to me what a good week of no biz travel can do for my training.
    • My performance on Friday night doing my broken mile was better than expected (going 0:36, 0:35, 0:34s by rounds on the 50s, 1:13 -> 1:09 on the 100s and was 1:48, 1:47, 1:45+++ on the 150s).
    • Yesterday, I just did my 20 minute run on the treadmill and then an easy 750 SCM cool-down.
    • For all fans of quirky & dark (comedy-ish) movies, check out The Dressmaker. Saw it yesterday afternoon and thoroughly enjoyed it.
    Tags: 400 im test
    Categories
    Swim Workouts
  12. 400 IM Test Set - better

    by , June 12th, 2016 at 02:23 PM (Of Swimming Bondage)
    I am going to try to get into a groove of doing this test set at least once month, but ideally once every three weeks. I had a great 8 hours of sleep last night and felt pretty good today:

    Warmup sets (1,750 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend swim w/snorkel (1:17, 1:15, 1:13, 1:12)
    • 4 x 100: on 2:00, IM kick descend w/board (1:41+, 1:37+, 1:35, 1:32)
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:34++++, 0:36+, 0:41, 0:33

    • 6 x 25: on 0:35, going 5-6-7-8 AFAP strokes off the wall on the first 4, cruise #5 and AFAP on #6; w/Finis Agility Paddles
    • 1 x 100: easy


    400 IM Test Set (2,050 set / 3,800 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+

    • Masters Minute during which I did an easy 50 swim w/snorkel
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)

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


    TOTAL: 3,800 SCM

    Comments:
    • Of all my strokes, my fly felt the best - very long and very strong. I'm still huffing and puffing and struggling as the distances get longer, but I was appreciably better on both the 200 and 400 versus three weeks ago.
    • I've got another busy week coming up, but will fortunately get to sleep in my own bed Sunday through Thursday. I do have day trips to LA (Monday) and San Fran (Wednesday) that will cut into my workout times, so I'll try to go bigger/longer on Tuesday and Thursday.
    • Anticipating some short days ahead, I'll head over to the JCC later today and do my 20 minute treadmill run.

    Tags: 400 im test
    Categories
    Swim Workouts
  13. First 400IM SCM Test Set in almost two years

    by , May 21st, 2016 at 06:03 PM (Of Swimming Bondage)
    For a guy who really loves racing the 400 IM, I really don't seem to do a lot of them straight in workout. While I've done my 400 IM test set in SCY a few times since the summer of 2014, today's effort was the first time I've done it in SCM since July of 2014!

    Warmup sets (1,750 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend swim w/snorkel (1:17, 1:15, 1:13+, 1:09+)
    • 4 x 100: on 2:00, IM kick descend w/board (1:41+, 1:39, 1:36, 1:33+)
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:35, 0:37+, 0:42, 0:33

    • 6 x 25: on 0:35, going 5-6-7-8 AFAP strokes off the wall on the first 4, cruise #5 and AFAP on #6; w/Finis Agility Paddles
    • 1 x 100: easy


    400 IM Test Set (2,050 set / 3,800 total)

    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13

    • Masters Minute during which I did an easy 50 swim w/snorkel
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)

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


    TOTAL: 3,800 SCM

    Comments:


    • All things considered, this wasn't a bad performance.
    • While most of my training between here and La Jolla will be freestyle-centric, I am going to try to do this roughly every 3 weeks as, after La Jolla, I'll turn my attention to training for this event for the SCM season.
    Tags: 400 im test
    Categories
    Swim Workouts
  14. 400 IM Test Set & Pace 50s

    by , February 8th, 2016 at 02:18 PM (Of Swimming Bondage)
    I watched more of yesterday's Super Bowl then I think I have of a Super Bowl for the last twenty years (e.g., I cannot remember a time when I watched a Super Bowl since moving to Arizona), as some friends of ours had a combo kid birthday + Mardi Gras (they're from New Orleans) + Super Bowl party. It was a lot of fun and they had awesome fried oysters, gumbo and beignets. My JCC yoga flow yesterday morning was more stretchy than intense and so I didn't earn the volume of food I consumed; I was pretty sure my belly was going to scrape the bottom of Cactus today. I guess the only saving grace was that I stuck with my new personal alcohol policy and consumed tonic water instead of hurricanes, so I wasn't also dealing with a hurting head

    Warmup sets (1,750 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim, w/snorkel (1:12, 1:10, 1:06, 1:03)
    • 4 x 100: on 1:45, IM kick descend, odds w/board, evens on back (1:33, 1:28, 1:29, 1:25)
    • 6 x 50: on 0:55, #1 and #6 cruise free, #2 to #5 IM order build (31+, 33, 38, 29)
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy w/snorkel


    400 IM Test Set (2,050 set / 3,800 total)


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

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

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

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

    • 4 x 50: active recovery w/snorkel on 0:40, 0:50, 1:10, 1:30


    1000 Pace 50s (700 set / 4,500 total)


    • 10 x 50: on 0:50, aim for flipped finish to 0:30
      • was hitting very solid 0:30s and then pushed the last two extra hard and was 0:29 solid and, I swear, I saw the slightest glimpse 0:28 exceedingly high on the last one

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


    TOTAL: 4,500 SCY

    Comments:


    • While the times were OK, I was happy with this performance, particularly for the straight IM as I felt like I worked it the entire way. With the more consistent training I've been doing since the start of 2016, even though I am taking a rest day once a week, I almost always start each workout still feeling the prior day's / week's efforts. It feels like I operating right on the edge - training hard enough, but not so hard that I get too broken down.
    • I'm also trying very hard to 'periodize' my training where I follow a training approach over each 4 to 5 week cycle and use the last week of each cycle as a bit of a rest period. Today starts my second week of this cycle where I'm primarily doing sets that are focused around the 'cool kid' events - 1000/1650, 200 fly and 400 IM.
      • I'll run this cycle through early March (my rest week will be the week starting Feb 29th)
      • I'll then do a shorter 4 week, 3rd cycle with the same focus (maybe with a bit more speed work) so that I have a rest week leading up to our State Meet on April 2nd/3rd.
      • That will then leave with with a 4th cycle, also of 4 weeks, leading into Nationals.
    Tags: 400 im test
    Categories
    Swim Workouts
  15. I can't believe it's been almost a year ...

    by , January 18th, 2016 at 10:48 PM (Of Swimming Bondage)
    ... since I attempted my 400 IM test set workout. It was good to get back into this, but a bummer that I didn't pay close enough attention to the revised pool schedule due to the MLK holiday as I got booted from the pool right before my straight 400 IM.

    Warmup sets (1,750 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:20, free descend swim, w/snorkel (1:11, 1:10, 1:05, 1:02+)
    • 4 x 100: on 1:45, IM kick descend, odds w/board, evens on back (1:33, 1:29, 1:28, 1:27)
    • 6 x 50: on 0:55, #1 and #6 cruise free, #2 to #5 IM order build (31+, 34, 36+, 28+)
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy w/snorkel


    400 IM Test Set (1,400 set / 3,150 total)


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

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

    • 1 x 50: easy on 1:00
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY)
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 12/30/14 - SCY - 2:30, 2:18
      • 02/12/15 - SCY - 2:31, 2:17
      • 01/18/16 - SCY - 2:35, 2:37

    • At this point, I had to content myself with a 150 cool-down and called it a day

    TOTAL: 3,150 SCY

    Comments:
    • I had gone to a "stretch & core" class at my wife's gym on Sunday and really enjoyed it: it was a blend of yoga, stretching, core work and a bit of body-weight strength work. It felt like a great end to a solid week of training, but I was surprisingly sore in my legs today from that.
    • When I did my home dryland work later today after my swim, I skipped the squats and just did 2 rounds of:
      • 10 pushups
      • 0:30 downward dog
      • 0:30 plank
      • 0:30 right side plank
      • 0:30 left side plank
      • 25 crunches

    • On my pushups, I can do about 7 or 8 before I have to pause in a plank position, catch my breath and get motivated to push through the last 3. It is amazing how pathetically weak I am on land.
    Tags: 400 im test
    Categories
    Swim Workouts
  16. Oakland awesome (Mills College)

    by , February 12th, 2015 at 08:18 PM (Of Swimming Bondage)
    I was all over the greater San Francisco Bay area these last two days. After a long (~14 hour-ish) work day on Wednesday and a little too late of a night trying to finish reading Wild by Cheryl Strayed (will see the movie next), I really didn't think I'd be in the mood for my 400 IM test set. In addition, as I was driving down from Berkeley to get to San Mateo along the east bay side, I was checking out a new pool at Mills College that I found on www.swimmersguide.com and wasn't entirely sure what the scene would be. So, I was skeptical if I'd actually do the workout.

    But, I found this pool ...



    ... got the lane underneath the analog pace clock and didn't feel like utter s**t when I dove in, so I made a semi-respectable run at this workout.

    Warmup sets (1,750 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend swim
    • 4 x 100: on 1:45, IM kick descend, on back
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,850 total)

    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 12/30/14 - SCY - 30, 31, 37, 28
      • 02/12/15 - SCY - 31+, 30+, 36, 27+

    • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
      • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05

    • 1 x 50: easy on 1:00
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 12/30/14 - SCY - 2:30, 2:18
      • 02/12/15 - SCY - 2:31, 2:17

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 5:20, hard
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
      • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
      • 03/15/14 - SCY from push - 4:40
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)
      • 02/12/15 - SCY - 4:47

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


    TOTAL: 3,800 SCY

    Commentary:


    • This was a very nice pool and pretty uncrowded. The setting was gorgeous and I'll certainly come back if I'm in the area again.
    • Despite the later night, I felt much better in the water than I have in the last ~10 days.
    • I felt simply awesome throughout the rest of my workday and it reminded me again how important my swimming is to my work/professional performance.

    =====================================
    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)


    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)
    Categories
    Swim Workouts
  17. Hot & shallow 400 IM test set

    by , December 30th, 2014 at 05:31 PM (Of Swimming Bondage)
    I am not "whining on the Scottsdale yacht" because my home city truly is a gem of a town when it comes to aquatics. However, their delayed deck re-construction at Cactus threw my workout plans in a bit of a tizzy the last two days. Cactus has been closed the entire month of December for deck re-surfacing and was supposed to re-open yesterday, Monday. As I'm trying to step back up my training, I had this wonderful plan to hit the 5:30am yoga class and then swing through Cactus for a quick ~2K sprint-oriented workout on my way back home. With Cactus re-opening, as of yesterday, delayed until today, I had to scrap the swim.

    "No worries," I thought, "That was just a bonus swim that I can make up later in the week."

    Which is all true.

    But then, last night, we got an email for our kids' team that the Cactus re-opening was now delayed until this Friday, due to the pool heaters not being turned on soon enough to get it back to a reasonable swim temperature. I gave my daughter, a lifeguard at Cactus, hell for this lapse in judgement, but she pleaded like a war criminal, "I was just following orders."

    While my dreams of a brisk morning swim in the sub-freezing outdoor temperatures at the newly-christened-decked-out Cactus were shot due to this, a late morning coffee interview in Old Town Scottsdale put me a few minutes away from the lovely, if a bit too shallow and too hot El Dorado Aquatic Center, where I managed to perform ahead of expectations on my 400 IM test set.

    Warmup sets (1,775 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend swim (1:09 -> 1:02+)
    • 4 x 100: on 1:45, IM kick descend, odds w/board, evens on back (1:28 -> 1:22)
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:31, 0:32, 0:37, 0:29

    • 8 x 25: 4 on 0:30, 4 on 0:35, going 5-6-7-8 AFAP strokes off the wall then cruise twice thru, wore Zoomers and agility paddles
    • 1 x 75: easy to get to the side of the pool with the digital clock


    400 IM Test Set (2,225 set / 4,000 total)



    • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 12/30/14 - SCY - 30, 31, 37, 28

    • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04

    • 1 x 50: easy on 1:00
    • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 12/30/14 - SCY - 2:30, 2:18

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 5:20, hard
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
      • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
      • 03/15/14 - SCY from push - 4:40
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)

    • 7 x 50: active recovery, starting on 0:40 and adding 0:05 to each
    • 1 x 25: float to the other side of the pool



    TOTAL: 4,000 SCY

    Commentary:


    • I far exceeded my expectations.
    • I'm pretty happy with the power I feel like I'm generating from my legs and pretty sure it's due to my more regular yoga attendance.
    Tags: 400 im test
    Categories
    Swim Workouts
  18. Confirmatory evidence

    by , July 28th, 2014 at 05:29 PM (Of Swimming Bondage)
    Though I got happier as the day went on with my swims from the meet on Saturday, Sunday's attempt at my 400 IM test set was confirmatory evidence (to me) that I didn't manage my taper correctly. I had figured that, being rested and shaved, I'd be very fast on this, but was pretty much exactly where I was a month ago in the midst of harder training:

    Warmup sets (1,750 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend swim w/snorkel (1:19, 1:16, 1:12, 1:10)
    • 4 x 100: on 2:00, IM kick descend, odds w/board, evens on back (1:40, 1:38, 1:35, 1:33)
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:35, 0:35+, 0:42, 0:33 vs. June 28th effort of 0:34+, 0:37, 0:42, 0:32+

    • 6 x 25: on 0:35, going 5-6-7-8-5 AFAP strokes off the wall then cruise for the first 5, then all fast on #6; wore Zoomers
    • 1 x 100: easy


    400 IM Test Set (1,750 set / 3,500 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11

    • Masters Minute during which I did an easy 50 kick
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • At this point, I was supposed to do a 400 IM from the blocks, but wasn't feeling the love for it. I did take an extra minute or so rest, dove in and started it, but really fell completely out of love by the 37.5 meter mark of the fly. I then just cooled down with easy snorkel swimming until I got to 3,500 total for the day.


    TOTAL: 3,500 SCM

    Updated July 28th, 2014 at 07:07 PM by pwb

    Tags: 400 im test
    Categories
    Swim Workouts
  19. Exceeding low expectations

    by , June 28th, 2014 at 05:21 PM (Of Swimming Bondage)
    After feeling like a blob in the water last night, I wasn't expecting much from my attempt at my 400 IM test set this morning. Performance relative to expectations was off the chart; performance relative to past efforts was pretty darn good, as well.

    Warmup sets (1,750 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend swim w/snorkel (1:21, 1:19, 1:15, 1:11)
    • 4 x 100: on 2:00, IM kick descend, odds w/board, evens on back (1:42, 1:39, 1:37, 1:36+)
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:34+, 0:37, 0:42, 0:32+ vs. June 1st effort of 0:39, 0:40, 0:44, 0:32+

    • Small break to make and shoot another shot of espresso
    • 6 x 25: on 0:35, going 5-6-7-8-5 AFAP strokes off the wall then cruise for the first 5, then all fast on #6; wore Zoomers
    • 1 x 100: easy


    400 IM Test Set (2,050 set / 3,800 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+

    • Masters Minute during which I did an easy 50 kick
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
      • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
      • 03/15/14 - SCY from push - 4:40
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set

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


    TOTAL: 3,800 SCM

    Commentary:
    • I guess all of the longer stuff and harder stuff I've been doing when I train with Peter is starting to pay off - my speed wasn't anything particularly great today, but the 400 straight at the end was really solid. I think the fastest I have ever gone on a 400 IM in workout is 5:04.
    • My summer work schedule has changed significantly and this will have benefits for my swimming:
      • My trip to India has been pushed off from early July to early September, due to a greater need for me to be at some key client meetings stateside in July.
      • What this means for my swimming is that I'll be able to train more consistently this summer and be able to race more.

    • Here's the revised racing plan:
      • July 5th & 6th - I've entered the 200 & 400 IM and the 1500 at the Arizona USAS Senior State Championship at ASU. I think I should be able to swim each of these events.
      • July 12th & 13th - I've entered a full boat of 8 events at the Swim Devil Masters Heat-stroker meet at Cactus (https://www.clubassistant.com/club/m...1044&smid=5801). We're already up to 31 entries, so this will be a huge meet compared to the recent one at Flagstaff. I might not get to swim everything as #3 daughter has her regional meet down at Kino/Mesa the same days. Fortunately, the Masters meet is an AM session and her meet is a mid-day session, so I'll get to race something.
      • July 26th & 27th - I've entered events on both days of our AZ State Meet in Tucson. If I can keep my training up, I'll go ahead and taper and shave for this. I'm still not sure if I can be there for both days, so have entered events on each day that will make me happy should I only get to one day of the meet.

  20. El jefe de la 400 IM

    by , June 1st, 2014 at 01:18 PM (Of Swimming Bondage)
    My wife and I saw the awesomely funny movie Chef last night, so I had cubanos and el jefe on my mind as I did my 400 IM test set this morning in SCM. Despite feeling sore as hell from the last two days (and, really, last four weeks) of workouts, my performance was solid.

    Warmup sets (1,750 set)

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:40, free descend
      • 1:22 -> 1:10

    • 16 x 25: on 0:35, underwater SDK w/monofin going twice through 2-0-1-0 breaths by 25, #1 to #3 cruise, #4 AFAP
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:39, 0:40, 0:44, 0:32+

    • 6 x 25: on 0:35, going 5-6-7-8-5 AFAP strokes off the wall then cruise for the first 5, then all fast on #6; wore Zoomers
    • 1 x 100: easy


    400 IM Test Set (2,000 set / 3,750 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13

    • Masters Minute
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
      • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
      • 03/15/14 - SCY from push - 4:40
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)

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

    TOTAL: 3,750 SCM

    Commentary:


    • In addition to my times being pretty good, I was very happy that I really felt like I had some endurance on the straight 400 IM. All the more aerobic stuff I have been doing over the last four weeks is paying off.
    • Thinking about the meet next weekend and the fact that I have now put in four very solid weeks of training since Nationals, I am going to do a bit of a drop taper from Wednesday through Friday this week just to see if I can put up some decent enough times in my 200 and 400 IM. With my trip to India in mid-July and then family vacation in August, I think my only real opportunity to do any racing this summer will come between now and July 3rd, so I may as well take the opportunity to swim a meet not exhausted.
    Tags: 400 im test
    Categories
    Swim Workouts
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