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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. IMBASE & Virtual SAC Drafting

    by , February 5th, 2016 at 02:00 PM (Of Swimming Bondage)
    I took a planned day off on Thursday other than some light yoga at home and then went over to Cactus this morning for a two main set workout, the first set being my IMBASE set and the second being 20 x 50 at target 1000 pace from a recent workout of Stewart's (http://forums.usms.org/entry.php?38038-Week-175-Tuesday).

    Warmup sets (1,700 set)

    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:09, 1:08, 1:01+
    • 4 x 75: on 1:15, Indiana IM kick by 25s w/board
    • 6 x 50: on 0:55, #1 and #6 easy free w/snorkel, #2 to #5 IM order build (0:31, 0:32, 0:36+, 0:29)
    • 2 rounds of:
      • 8 x 25: on 0:30, odds easy, evens fast IM order
      • 1 x 50: on 1:00, easy free w/snorkel


    5 x 200 IMBASE Test Set (1,250 set / 2,950 total)


    • 5 x 200: IM on 3:10, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-25-15 - SCM - 2:49, 2:47, 2:46+, 2:46+, 2:45
      • 09-20-15 - SCM - 2:40, 2:38, 2:37+, 2:39, 2:40
      • 11-13-15 - SCY - 2:20, 2:20, 2:18, 2:18, 2:18
      • 01-05-16 - SCY - 2:25, 2:25+, 2:24, 2:24, 2:26+, putting my IMBASE at 1:20
      • 02-06-16 - SCY - 2:19, 2:18, 2:19+, 2:21, 2:23

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


    1000 race pace test (1,250 set / 4,200 total)


    • 20 x 50: on 0:50, to a flipped finish
      • Of course, I would have wanted to see 0:30s as I virtually raced Tuesday Stewart on this set, but I saw solid 0:31s on all of them
      • I was trying really hard, though, to keep my stroke count in the 13-14 SPL range and my kick at a level consistent with what I could do in a 1000 (e.g., old school 2-beat). Largely, I accomplished that, though the stroke count did creep up to 15 towards the end
      • On the last two, simulating a finish for a 1000, I picked up my kick over the last 75 and saw a 0:30 on #19 and 0:29 on #20

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


    TOTAL: 4,200 SCY

    Comments:
    • As has happened more times than I can remember (e.g., every time I've tried), I have not kept up with a consistent dryland routine. This is primarily due to constraints on my work/life schedule and not due to lack of desire. I'll see if I can get that going again.
    • I was going to head down to watch the ASU-U of A dual meet live tomorrow, as SwimSwam reported that Phelps, Schmitt and others with Bowman's elite group would be doing exhibition swims during the diving breaks. I was going take both #3 daughter and one of her friends who is a swimmer, but they both ended up in the doctors' office today and are out for the weekend. Fortunately, the ASU website purports to have a live stream scheduled - http://www.thesundevils.com/SportSel...8&SPSID=880910. Hopefully, that works!
    Tags: imbase
    Categories
    Swim Workouts
  2. Back in training

    by , January 5th, 2016 at 05:41 PM (Of Swimming Bondage)
    I managed to cajole most of my extended family to do a Polar Bear Plunge into the not-so-cold Atlantic on New Year's Day before we dispersed to our various homes. This was a blast for me and I hope for the rest of the crew, highlighted by seeing a dolphin swimming maybe 20 yards away from where a number of us dove in. That was my 'workout' for the day before the long trek back west.

    I managed to get into Cactus on both Saturday and Sunday for some really challenging workouts - not because they were particularly tough, but because I was particularly out of shape. On Saturday, I kind of made up a 2,750 workout and then on Sunday, I did a shorter, 3K variant of Fifties Feast from http://forums.usms.org/showthread.ph...-4th)&p=310713. Both workouts were big struggles after pretty close to two weeks of nothingness. By Monday, though, I felt like I needed to rip the bandage off and get back to the BASE-ics.

    Monday - 3 x 300 Test Set

    Warmup Sets (1,750 set):
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:20, free swim, descend w/snorkel
    • 4 x 100: on 1:45, IM kick w/board, descend
    • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order
    • 8 x 25: on 0:30, odds cruise, evens fast IM order
    • 1 x 50: easy w/snorkel


    3 x 300 Test Set (1,250 set / 3,000 total)
    • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
      • I haven't done this workout much in SCY, but the last result was from not too long after Spring Nationals in 2014
        • 12-13-2013 - 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

      • This should mean my FREEBASE is right at 1:10

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

    TOTAL: 3,000 SCY

    Tuesday - IMBASE test set
    Even while training primarily for the 1500/1650, I am going to try to do an IM-focused workout at least every 3rd workout. I decided to see how far I'd fallen over the last few weeks by repeating my IMBASE test set.

    Warmup sets (1,550 set)


    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:11, 1:11, 1:07
    • 4 x 75: on 1:15, Indiana IM kick by 25s on my back
    • 6 x 50: 3 on 0:40, 3 on 0:45, descend freestyle swim in sets of 3 (was 32/33 then 0:30 then 0:29)
    • 12 x 25: on 0:30, twice thru odds easy, evens fast fly-back-breast
    • 1 x 50: easy


    5 x 200 IMBASE Test Set (1,200 set / 2,750 total)

    • 5 x 200: IM on 3:10, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-25-15 - SCM - 2:49, 2:47, 2:46+, 2:46+, 2:45
      • 09-20-15 - SCM - 2:40, 2:38, 2:37+, 2:39, 2:40
      • 11-13-15 - SCY - 2:20, 2:20, 2:18, 2:18, 2:18
      • 01-05-16 - SCY - 2:25, 2:25+, 2:24, 2:24, 2:26+, putting my IMBASE at 1:20

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

    TOTAL: 2,750 SCY

    Commentary:


    • In addition to swimming, I am trying to build back into a committed dryland / strength program. Right now, I'm just doing body-weight exercises and planning to increase reps and/or rounds as well as add exercises as I am able. I did the following twice through on each of Saturday and Monday; I was very sore on Sunday, but less sore today:
      • 10 pushups
      • 30 seconds downward dog
      • 30 seconds plank
      • 10 squats
      • 25 crunches

    • I am going to try to get two two yoga classes a week and do my 20 minute home yoga routine every day when I don't go to a yoga class.
    • My formerly dislocated pinky is still swollen, but I don't notice it except on the fly & breast turns (and back to breast when I'm gasping for air and can't do the rollover turn).
    • Business travel kicks in tomorrow and that means I need to go pool shopping!
  3. All about that IMBASE

    by , November 13th, 2015 at 10:15 PM (Of Swimming Bondage)
    I got to swim in my current two favorite pools in California this week - Westmoor Giammona on Thursday in Daly City and the uber-low-key $3-entry Pleasant Valley Aquatic Center in Camarillo this morning. I just LOVE the novelty of swimming indoors, but it doesn't hurt that each of these pools are dead enough in the morning so that I almost always get my own lane. This morning I decided to have a go at my IMBASE workout, times below have historically been done in SCM, but today in SCY:

    Warmup sets (1,550 set)

    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:12, 1:11, 1:10
      • It was a very rough start!

    • 4 x 75: on 1:15, Indiana IM kick by 25s
    • 6 x 50: on 0:45, descend freestyle swim in sets of 3, (0:32, 0:30, 0:29)
    • 12 x 25: on 0:30, twice thru odds easy, evens fast fly-back-breast
    • 1 x 50: easy


    5 x 200 IMBASE Test Set (1,200 set / 2,750 total)

    • 5 x 200: IM on 3:10, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-25-15 - SCM - 2:49, 2:47, 2:46+, 2:46+, 2:45
      • 09-20-15 - SCM - 2:40, 2:38, 2:37+, 2:39, 2:40
      • 11-13-15 - SCY - 2:20, 2:20, 2:18, 2:18, 2:18

    • 4 x 50: active recovery w/snorkel, 2 each on 0:45 and 0:50


    Short 3K Pace Test (750 set / 3,500 total)


    • 6 x 100: on 1:15, try to hold smooth and easy 1:05s
      • 1:02+, 1:04, 1:04, 1:04+, 1:05, 1:03
      • Trying to simulate pace I want to go as I attempt a 3K for postal time this coming Sunday

    • 3 x 50: active recovery


    TOTAL: 3,500 SCY

    Comments:


    • After a rough start, this got pretty good.
    • As with every pool, this has its quirks, but the quirk is in the locker rooms - showers that only get warm after at least 5 minutes combined with the friendly "California Uber Alles" water warnings to take 3 minute showers!
    Tags: imbase
    Categories
    Uncategorized
  4. One man's garbage

    by , September 20th, 2015 at 02:52 PM (Of Swimming Bondage)
    Since my IMBASE attempt on Tuesday morning was cut short, but I also wanted to get in about 5K today, I tacked on a version of the main set from workout #4 from here - http://forums.usms.org/showthread.ph...tart-Sep-14th) - to the test set. The result was a solid test set and then something most sane people would call garbage yardage, but which I enjoyed.

    Warmup sets (1,550 set)
    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:30, free swim, descend, 1:22, 1:17, 1:14 1:13
    • 4 x 75: on 1:30, Indiana IM kick by 25s
    • 6 x 50: on 0:45, descend freestyle pull in sets of 3
    • 12 x 25: on 0:40, odds fast from blocks (fly, back, breast, back, free, back), evens easy
    • 1 x 50: easy


    5 x 200 IMBASE Test Set (1,150 set / 2,700 total)
    • 5 x 200: IM on 3:30, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-25-15 - 2:49, 2:47, 2:46+, 2:46+, 2:45
      • 09-20-15 - 2:40, 2:38, 2:37+, 2:39, 2:40

    • 3 x 50: active recovery


    Main set (2,300 set / 5,000 total)
    • 1 x 100: on 1:10, make it freestyle, pulled w/buoy & paddles
    • 4 x 50: on 0:40, make these, pulled w/buoy & paddles
    • 2 x 100
      • #1 on 1:15, free, pulled w/buoy & paddles
      • #2 on 1:30, breast, make it - but I didn't as I went 1:35

    • 4 x 50: on 0:40, make these, pulled w/buoy & paddles
    • 3 x 100:
      • #1 on 1:20, free, pulled w/buoy
      • #2 on 1:45, breast
      • #3 on 1:35, backstroke

    • 4 x 50: on 0:40, make these, pulled w/buoy & paddles
    • 4 x 100:
      • #1 on 1:25, free, pull w/buoy
      • #2 on 1:50, breast
      • #3 on 1:40, backstroke
      • #4 on 1:30, fly ... this was brutal and I had to alternate swim / single arm by 25s

    • 4 x 50: on 0:40, make these, pulled w/buoy & paddles
    • 5 x 100: at this stage, I was fried on other strokes and so did these free pull w/buoy on 1:30, 1:25, 1:20, 1:15, 1:10 and made everyone except was 1:11 on the last one


    TOTAL: 5,000 SCM

    Comments:
    • While the IMBASE set was still not stellar, it was an improvement and so I'll take my new 1:25 IMBASE.
    • I am very glad I did not watch the Texas-Berkeley football game yesterday ... at least I can rest easy knowing that, in the pool, the 'Horns will dominate those little yellow bears
    Tags: imbase
    Categories
    Swim Workouts
  5. IMBASE(-less)

    by , August 25th, 2015 at 08:36 PM (Of Swimming Bondage)
    I took a flyer on my IM/STROKEBASE test set today (http://forums.usms.org/showthread.ph...tart-Aug-24th)) and it only proved that I have next to no foundation in fitness right now. The biggest factor pointing to this was not my times per se, but the fact that I was sore from last night's dryland "workout" of 2 sets of:
    • 5 pushups
    • 0:30 plank
    • 5 squats
    • 0:30 downward dog
    • 20 crunches


    Here's how the IMBASE workout went:

    Warmup sets (1,550 set)


    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:30, free swim, descend, 1:17 to a blistering 1:13
    • 4 x 75: on 1:30, Indiana IM kick by 25s
    • 6 x 50: on 0:45, descend freestyle pull in sets of 3
    • 12 x 25: on 0:40, odds fast from blocks (fly, back, breast, back, free, back), evens easy
    • 1 x 50: easy


    5 x 200 IMBASE Test Set (1,150 set / 2,700 total)


    • 5 x 200: IM on 3:30, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 2:49, 2:47, 2:46+, 2:46+, 2:45

    • This puts my Threshold pace at 1:23+ and so I'll set my IMBASE at 1:30


    Power Pull (700 set / 3,400 total)


    • 5 x 100: free pull on 1:15, make it
      • was 1:12 and then touch & go 1:14s the rest of the way, but I did make it

    • 4 x 50: active recovery on 0:40, 0:45, 0:50, 0:55


    TOTAL: 3,400 SCM

    Commentary:


    • The only good thing about the workout is that, while I couldn't muster much more energy to go much faster as that set wore on, I did feel smoother on my fly and back.
    • Hopefully my Broken Mile tomorrow is better as I've got less than 3 weeks to get in shape to race the ocean mile at the La Jolla Rough Water Swim.
    Tags: imbase
    Categories
    Swim Workouts