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Swim Workouts

  1. Bonked, but happily so

    by , August 30th, 2015 at 04:08 PM (Of Swimming Bondage)
    I thought I was going to feel a bit stronger and fresher today than I did, but, since I have come back from vacation on the 10th, I have swum every day - admittedly some days only a 1,000 or so, but still have been in the water. With today's workout, as well, I got myself to about 17.5K yards equivalents of training for the week, up from right around 13K-14K each of the last two weeks, so I guess I had reason to be tired. I was taking my own medicine again and did the 4th workout from last week's stroke & IM thread in SCM:

    Warmup sets (1,250 set)
    · 1 x 300: IM, kick-drill-swim by 25s
    · 4 x 100: on 1:30, descend free
    · 4 x 75: on 1:30, descend kick choice
    · 5 x 50: on 1:10, #1 to #4 as build to fast IM order, #5 easy

    Crazy Main Set (2,000 set / 3,250 total)
    4 rounds of 3 x 100 - 1 x 200:
    · 100s are free each round on 1:30, 1:15, 1:30 - my goal was to go 1:15, 1:10, 1:20 on each round, but I was more like 1:16/17, 1:11 to 1:13 and 1:19 to 1:22. After swimming the first round, I pulled the rest with buoy and paddles.
    · 200s are IM, descend
    · Round #1 on 3:10 - was 2:54
    · Round #2 on 3:00 - was 2:47
    · Round #3 on 2:50 - was 2:46
    · Round #4 under 2:40 - missed this

    After the 4th round of 100s, I took an easy 50 and a few minutes' rest. I was thinking that I'd need to dive in to make it under 2:40, so I put on a latex cap and tried that, but my leg cramped. I took another easy 50 and tried pushing off the wall, but the same thing happened. I decided to call it a workout.

    TOTAL: 3,100 SCM

    Updated August 30th, 2015 at 07:51 PM by pwb

    Categories
    Swim Workouts
  2. Decent enough, if painful, Broken Mile

    by , August 26th, 2015 at 12:39 PM (Of Swimming Bondage)
    I have myself signed up (or will) for a lot of miles of racing this fall ...
    • Sep 13th - OW mile, La Jolla
    • Sep 26th - Pool mile, Mesa, Jamina Winston Invite
    • Oct 17th - 2K OW lake swim at AZ Masters State OW Champs
    • Nov 1st - Pool mile, Tempe, Ron Johnson
    • Dec 4th - Pool mile, SPMS Championships

    ... and so am going to try to repeat my Broken Mile set once at least every other week. I figured today's effort would be a bit rought, but, without using equipment like I did almost a year ago (http://forums.usms.org/entry.php?339...through-a-mile), I was pretty close to the same times.

    Warmup sets (1,500 set)

    • 1 x 400: IM, kick drill
    • 4 x 100: on 1:40, free swim, descend (1:18, 1:16, 1:13, 1:12)
    • 4 x 100: on 2:00, IM kick w/board (1:43, 1:40, 1:38+, 1:35)
    • 6 x 50: on 1:00, #1 and #6 easy, #2 to #5 strong IM order (0:38, 0:37+, 0:42+, 0:35)


    Broken Mile (1,500 set):

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

    • When I did this in 2012, I used a straight 0:50/50 interval, so this was more ambitious; The 2014 results I went on 0:50, 1:30, 2:00, so this was in between
    • My goal was to go 0:35s on the 50s, 1:12s on the 100s and 1:50s on the 150s
    • 50s
      • 2012 - 0:32 to 0:33+
      • 2014 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34-
      • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
      • 08-26-15 - 0:35s on all rounds

    • 100s
      • 2012 -- were 1:06 to 1:08, those bookends each occurred once
      • 2014 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
      • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
      • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3

    • 150s
      • 2012 - 1:41, 1:41, 1:40
      • 2014 - 1:42, :142+, 1:43
      • 08-25-14 - 1:48, 1:50, 1:46
      • 08-26-15 - 1:51, 1:47, 1:50


    Cool-down - 4 x 50: on 0:40, 0:45, 0:50

    TOTAL: 3,200 SCM

    Comments:
    • I never really felt like I got into a smooth, efficient stroke except for the 2nd 100 on the 2nd round and the 150 on that round. Everything else was pretty much a struggle.
    • Though I haven't been able to see any of the swimming videos from the Junior World Championships, it is very cool to see two kids, especially Taylor Ruck (http://swimswam.com/taylor-ruck-blas...s-meet-record/), from Scottsdale Aquatic Club crushing some awesome swims there. It makes me very happy to see the results for the kids, but even moreso to see the development of this club over the last almost decade. I was on the Board back in 2007 when we made a big decision to give Kevin Zacher, who was then the head age group coach, a shot at running the overall program. What he and his coaching staff have done in that time has been nothing short of incredible.

    Tags: broken mile
    Categories
    Swim Workouts
  3. 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
  4. Zip-less and fizz-less

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

    Warmup Sets (1,000)

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


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


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

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

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


    TOTAL: 3,000 SCM

    Comments:


    • After the 3 x 300 test set illusion of not being too out of shape from my vacation, I read my body's message loud and clear: I've got a slog to get back to fighting form!
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  5. 75% of a meal

    by , August 19th, 2015 at 09:42 PM (Of Swimming Bondage)
    Scheduling challenges on Tuesday meant I both had to miss the spin class I wanted to go to and then only had time to get through three rounds of my All-in-one Meal Deal workout - http://forums.usms.org/showthread.ph...tart-Aug-17th).

    I felt pretty ragged during that and so just did a quick swim today:
    • 1 x 200: IM, kick-drill
    • 10 x 100: pull, 2 each on 1:35, 1:30, 1:25, 1:20, 1:15; first five with just a buoy and then added paddles on the last 5
      • I got down to the 1:13ish range by #3 and then held that throughout, getting down to as fast as a 1:11/12 range across the last 4

    • 1 x 50: easy

    TOTAL: 1,250 SCM

    I'll try the Zipfizz 200 workout tomorrow as I should have time in my day to squeeze most of that in.

    I am really looking forward to heading up to Flagstaff this weekend for our State Meet - https://www.clubassistant.com/club/m...2218&smid=6782. I'm taking my daughters up to camp in the cool pines, will get to race at least some relays with #1 daughter and will not worry at all about what my times are on my Sprinter Order of Events - I have just entered the 50s of each stroke as that's about all I'll be able to manage in my current state of fitness.

    Updated August 19th, 2015 at 09:52 PM by pwb

    Categories
    Swim Workouts
  6. Eating my own dog food

    by , August 17th, 2015 at 04:13 PM (Of Swimming Bondage)
    As I get back into training, I figured it might be a good idea to follow my own regimen as a coach. I used to be pretty good about doing that when I was writing the High Volume workouts a couple of years ago, but this year have never felt that my particular training regimen (or motivation) was aligned with the workouts I was writing for the Stroke & IM thread. As I'm planning a 6 week aerobic / base phase starting this week (http://forums.usms.org/showthread.ph...tart-Aug-17th)), this seemed to fit well with my longer-season plan to train for the 1500. Today's effort was the KICKBASE test set:

    Warmup Sets (1,500 set / 1,500 total)


    • 1 x 600: 100 free swim, 200 IM kick-drill by 25s, 300 free pull w/buoy & paddles
    • 8 x 50: on 1:00, 2 each stroke, odds kick-drill, evens swim-drill
    • 5 x 100:
      • odds free swim on 1:30, descend (1:17, 1:13, 1:11)
      • evens IM kick on 2:00, #4 faster (1:41) than #2 (1:44)


    KICKBASE set (1,300 set / 2,800 total)

    The set is 4 x 250 kick as follows:


    • The aim is to try to hold a consistent, fast pace across all 250s, in the same way we try to do that on the 3 x 300 test set
    • After the first one, take about 35-45 seconds rest and set that as your interval for the remaining 250s
      • I was 4:15 on #1 and so set my interval at 5:00

    • Calculate your KICKBASE as the average 100 pace across the 250s plus 10 seconds
    • I did each of these 250s as 2 x 125 going dolphin-flutter by 25s for a 100 and then 25 breaststroke kick
    • I was 4:15, 4:14, 4:14, 4:14, giving me an average 100 pace of 1:42 and setting my new KICKBASE as 1:55 (I had been using 2:00)


    6 x 50: active recovery pull, 2 each on 0:40, 0:45, 0:50

    TOTAL: 2,800

    Commentary:
    • I can't say that I was excited about a 1000 kick set as I rarely do many straight kick sets, but this was kind of fun.
    Tags: kickbase
    Categories
    Swim Workouts
  7. Best post-vacay 3 x 3 test set

    by , August 16th, 2015 at 01:40 PM (Of Swimming Bondage)
    Before I attempted my 3 x 300 test set workout this morning, I truly expected to struggle, bonk and be strangely motivated by how far I had fallen in my fitness after my 3 week vacation from training. Instead, I think I had the best post-swim-training-break result ever ... and I'm even more motivated by how far I have NOT fallen. Here's how it went in the hothouse 87 degree water of my SCM pool:

    Warmup sets (1,750 set):


    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:40, gentle descend swim w/buoy & paddles (1:18, 1:14, 1:12+, 1:10)
    • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:39, 0:37+, 0:43+, 0:34)
    • 4 x 50: on whatever, dive and go fast free through the turn, then easy
    • 1 x 50: scull w/buoy


    3 x 300 Test Set (1,250 set / 2,500 total)

    3 x 300: free on 4:30, fast pace aiming to even split as much as possible
    Aim to determine your 100 aerobic workout pace:

    • 08-07-09: 3:36, 3:34+, 3:33
    • 09-01-09: 3:27, 3:25+, 3:26
    • 11-16-09: 3:47, 3:49, 3:51
    • 12-08-09: 3:31, 3:32, 3:30
    • 01-10-10: 3:32, 3:30, 3:31
    • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
    • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
    • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
    • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
    • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)
    • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
    • 07-04-11: 3:30, 3:36, 3:42 (ancient paper jammers)
    • 09-07-11: 3:41, 3:37, 3:37
    • 10-07-11: 3:42, 3:39, 3:36
    • 11-10-11: 3:30, 3:26+, 3:27 (Yingfa jammers)
    • 11-29-11: 3:30, 3:34, 3:37 (Yingfa jammers)
    • 01-02-12: 3:46, 3:44, 3:41+ (Yingfa jammers)
    • 01-31-12: 3:39, 3:36, 3:35 (Yingfa jammers)
    • 02-27-12: 3:34, 3:30+, 3:27+ (Nike lycra brief)
    • 03-26-12: 3:28, 3:25, 3:24 (ancient paper jammers) best non-tech suit performance
    • 05-19-12: 3:32, 3:34, 3:35 (ancient paper jammers)
    • 06-19-12: 3:30, 3:28, 3:25+ (Nike lycra brief)
    • 07-12-12: 3:44, 3:42, 3:30 (Yingfa jammers)
    • 08-19-12: 3:32, 3:31, 3:33 (Nike lycra brief)
    • 09-14-12: 3:31+, 3:31, 3:29 (Nike lycra brief)
    • 03-25-13: 4:05, 4:00+, 3:57 (Nike lycra brief)
    • 04-12-13: 3:48, 3:45, 3:42 (ancient paper jammers)
    • 05-10-13: 3:42+, 3:39, 3:40 (ancient paper jammers)
    • 08-11-13: 3:50, 3:45, 3:40 (ancient paper jammers)
    • 08-31-13: 3:39, 3:37, 3:34+ (ancient paper jammers)
    • 10-05-13: 3:38+, 3:33+, 3:32(ancient paper jammers)
    • 11-09-13: 3:28, 3:31, 3:29 (ancient paper jammers)
    • 03-29-14: 3:39, 3:35, 3:33 (Yingfa jammers plus silicon cap)
    • 05-06-14: 3:37, 3:39, 3:38
    • 06-03-14: 3:30, 3:28+, 3:28 (Speedo endurance jammers)
    • 07-10-14: 3:27, 3:25, 3:26+ (Finis Hydrospeed jammer)
    • 08-19-14: 3:37, 3:34, 3:33 (Finis Hydrospeed jammer)
    • 05-03-15: 3:40, 3:34, 3:30 (Finis Hydrospeed hammer)
    • 07-06-15: 3:32, 3:36, ... skipped (Finis hydrospeed jammer)
    • 08-16-15: 3:38, 3:35, 3:32 (endurance jammers)


    7 x 50: active recovery w/buoy, 2 on 0:40 (w/paddles), 2 on 0:45 (w/paddles), 2 on 0:50 (just buoy), 1 whatever

    TOTAL: 3,000 SCM

    Commentary:
    • While this is almost on par with where I was last year at this time, I have had a much longer break from the water this year. The best part about the set is that I got stronger through the set and seemed to keep my stroke together.
    • Tentatively, I had made my mind up to devote this fall's SCM season towards training for the 1,500. There are four factors driving this:
      • The timing of the Ron Johnson meet (Oct 31st / Nov 1st) is right after a week where I'll be locked in conference rooms from dawn to dusk (and then some) for company planning meetings. Not only will my training suffer that week, but I don't imagine I'll want to spend most of that weekend away from my family after having been gone for so long.
      • With the SPMS Championship meet outdoors, I don't want to devote a whole weekend to shivering and again be away from my family, but I still want to go to some of it and racing the 1500 on Friday there would be a great way to make that happen.
      • I'm still toying with the idea of racing the 1000 or 1650 next spring in Greensboro and so would want a solid base this fall to build from into the spring.
      • But, the biggest factor is that I'm really psyched about distance swimming again. When I was in Istanbul, I got to the catch the great Eurosport coverage of Worlds for a few days, one of which included the men's 1500 final. Between Paltinieri and Jaeger, I was just pumped up about distance swimming again.

    • Of course, the big question for me is whether my work travel's going to permit me the kind of training I need to do to make this a reality. In addition to that east coast trip at the end of October, I have a huge conference in September and the possibility of another trip to our India office. We'll see.


    Tags: test 3 x 300
    Categories
    Swim Workouts
  8. Balboa Park Pool - San Francisco

    by , August 13th, 2015 at 11:42 AM (Of Swimming Bondage)
    Though I have considered dropping into the City of San Francisco's Balboa Park pool in the past, I have not done so until today for three reasons:

    First, the exterior pictures paint a pretty grim picture:


    Second, the lap swimming hours have often been inconvenient for my schedule.

    Third, I wasn't sure if I'd like swimming in the 33 and 1/3rd yard lengths.

    I had no more excuses though this morning as I need to swim, had found out that this pool was less than a mile away from the place I'm staying (through Airbnb), and saw they had morning lap hours that allowed me to make it here:



    With any public pools, you never know what you're going to get in terms of crowds and my experiences with City of SF pools has ranged from virtually empty to beyond over-crowded. Maybe because this is probably the oldest/worst maintained of the City's facilities, it was practically empty. I shared one of the "wide circle" / 2 lane configurations with only one other person and went through the following:
    • 1 x 400: IM, kick-drill-swimy by lap
    • 1 length: easy to get to the end with the pace clock
    • 4 x 100: on 1:30, free descend (1:14 -> 1:03)
    • 2 lengths: easy to get kickboard and back to end with clock
    • 4 x 100: on 1:50, Indiana IM kick w/board
    • 2 lengths: easy
    • 4 x 200: on 2:45, descend free, 2:22, 2:21, 2:19, 2:16 (I took an extra 0:15 rest before the last one as I was struggling to descend)
    • 1 x 100: easy


    TOTAL: 2,266 & 2/3rds yards

    Commentary:
    • Despite the austere and aging nature of the place, the water was clean, if a little too hot. This might not be a bad place, after all, to do some training for the SCM season and could work in a pinch during LCM season if I cannot get to an LCM facility (which is almost always).
    • I saw some rumors on some review sites and here - http://sfrecpark.org/project/balboa-pool-improvements/ - that this might get an overhaul in 2016 or later. If so, it will be interesting to see what they do with the configuration.


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


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



    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)
    Tags: pool list
    Categories
    Swim Workouts
  9. Engineering Marvel in Daly City

    by , August 12th, 2015 at 11:18 AM (Of Swimming Bondage)
    I have to find out who the magical engineers are in Daly City. When I last swam at the Westmoor Giammona Pool on July 17th (http://forums.usms.org/entry.php?365...all-it-a-taper), it was a SCY pool. Somehow, in a matter of less than a month, they have managed to lengthen it to SCM, with no sign of construction ...

    ... either that, or they have magically slowed the pace clocks by exactly the delta between SCM and SCY ...

    ... or, maybe, just maybe ... and I'm going out on a limb here ... my fitness is such that I swim SCM times in SCY

    I dropped in this morning and did the following 2K SCY workout:
    • 1 x 400: IM, kick-drill
    • 4 x 100: on 1:30, free descend (1:21, 1:17, 1:12, 1:06)
    • 4 x 100: on 1:50, IM kick on back, descend (1:34 -> 1:25)
    • 6 x 50: on 1:00
      • #1 and #6, scull easy
      • #2 to #5, IM order build to hard (can't call it fast) - 0:36, 0:36, 0:40, 0:31

    • 10 x 50: on 1:00
      • 3 fly, 3 back, 3 breast descend
      • 1 easy free

    TOTAL: 2,000 SCY

    Commentary:
    • All kidding aside, it felt GREAT to be back in the water in a more real way than what I did the last two days.
    • Throughout the workout, I was feeling nothing but excitement about the potential to get in great shape again ... and was imagining the fun I'll have when racing season starts again.
    • The race calendar for the fall looks like this:
      • Aug 22nd/23rd - LCM State Champs in Flagstaff
        • This is at 7,000 feet altitude and I'll only be two weeks back in the pool so have only entered the 50s of each stroke.
        • I'm still working on cajoling my older two daughters to join me (as they are 18 and 19) and think I have them on board. We'll do some relays together and make a fun weekend out of it.

      • Sep 13th - La Jolla Rough Water 1 mile
        • I won't be able to make this a father-daughter weekend as I've done in the past since #3 has "retired" from swimming and #1 and #2 will be off to university. I think I'm just going to fly in and out on Sunday to race it.

      • Sep 26th - Jamina Winston SCM meet at Kino (Mesa)
      • Oct 9th - (Possible) Pacific Masters Champs at Walnut Creek
        • If I am in the Bay Area for work, I'll enter the 400 IM on Friday morning. I did this a few years ago and they run the meet fastest to slowest.
        • As I have a client now in Walnut Creek, this means I can do my IM and likely be in their office no later than 10am for meetings

      • Oct 17th - AZ State Open Water Champs
      • Oct 31st to Nov 1st - Ron Johnson SCM meet

    • After the Ron Johnson meet, I was originally planning to go to the Friday of the SPMS meet as I've done in the past two years to race some combo of events as the order has usually included 200IM, 100 free and 200 back in addition to the 1500. With the announcement that the meet is outdoors - at admittedly a nice pool - I'm having second thoughts about that. December is not a great time to swim outdoors. Having slept on it, though, if they have the 1500 on Friday as they have had in the past, maybe I'll shoot for that as there are always a handful or so of studs to race in that particular event.
  10. Back from the Ottoman Empire

    by , August 11th, 2015 at 09:16 PM (Of Swimming Bondage)
    I got back home late on Saturday night from a 15 day vacation with my family, split roughly between Greece (Athens, Milos, Santorini) and Turkey (Urgup/Cappadocia, Istanbul). I guess we're in the tradition of a seven year sabbatical as the last big overseas trip we took as a family was in 2008 when we were able to take a longer trip between London (where I worked and they played), Kenya (where my wife ran a half marathon and we safari-watched), Swaziland and South Africa. We had a blast, saw amazing things and swam in the bluest, greatest waters I've ever had the pleasure of dipping into - check out Sarakiniko beach on Milos, Greece.

    I worried not a bit about exercising other than what occurred naturally through our touring. This means I swam a bit in Greece, not at all in Turkey and walked a lot in both countries. I think I did some light yoga every 2-3 days. I did officially get in a 100, though, when my oldest daughter and I discovered this "pool" on the way back to our hotel the last night we were in Milos:



    We had seen a kids team of sorts training there and I just had to check it out. She and I woke up the next morning before our ferry to Santorini just so we could say ... OK, so I could say ... that we had swum in it. It was six lanes and, based upon my stroke count, set for 25 meters, but I don't know how the kids trained there as:
    • the "bulkheads" essentially stopped at the water; if you wanted to push off, you needed to put your feet out of the water
    • because of that, there was no cross at the end of the pool to look at
    • ... and, naturally, there were no lines on the bottom


    Now that I am back in the US, I will pay dearly for my time away from the water, especially as I didn't swim in the week leading up to my vacation. This was all planned in my mind, as a way to increase my desire to swim based upon that whole "absence makes the heart grow fonder" line. That axiom worked, but I forgot about the perils of jet lag. I did an easy 1,000 SCM at home on Monday and then got in an easy 500 SCM before catching a flight over to San Jose this morning. I thought I'd have the energy to swim more tonight, but I am wiped out.

    Onward through the fog ...
    Categories
    Swim Workouts
  11. Meet Day 2: Shameful Age Grouper Move

    by , July 19th, 2015 at 03:58 PM (Of Swimming Bondage)
    I was entirely too lackadaisical this morning and almost paid the price. The timeline had the 1500s going until a bit after 9am with a few heats of relays after that before the remaining individual events started. My 50 free was the 4th event after the relays and scheduled to start at 9:43am, so I figured rolling into the pool at 9:15 would give me plenty of time to get my suit on, warmup and be ready to race.

    As I walked onto the deck, though, I noticed they were lining up heat 1 of 7 of the 50 free! Were it not for a few timing problems that delayed them a bit further, I might have had to swim the race cold turkey. As it was, I had time to quickly slip on an old TYR Tracer Light (which goes on much more quickly than my new Nerofit) and then get in 325 of warmup (150 fly-back-breast kick-drill by 25, 3 x 50 free on 0:40 descend, 2 x 25 speed play free, 1 x 25 easy) before heat 5 finished. I was behind the blocks with about 10-15 seconds to spare.

    The end result of that 50 was my second fastest ever swim - 27.23 versus a 27.17 best from the Colonies Zones meet in 2013 at that uber-fast former Olympic Trials pool in the Richmond area. I liked the timer's watch time of 27.14 better, but I was still happy with that. Someday, I'll put together a sub-27 50, but it will not be this year. As with the races yesterday, I felt great until about the 35M mark and then fell apart.

    I then opted to swim the 400 IM instead of the 200 free, both because I wanted to and because there ended up being scratches in the IM, meaning the IM heat came immediately after the 200 free heat. I had fun racing a guy next to me, who took it out very strong on the fly (while I was most likely to cautious). I think our backstroke splits were probably about the same, but I managed to catch up almost even with him by the end of the breaststroke. Judging by the energy I had on the last lap, I was entirely too trepid on the first 350 of the race as I felt like a bat out of hell on the last 50, blasting to the finish. While that is a more fun way to finish the 400 IM than the usual limp and crawl to the touchpad, it meant that my time was a pretty poor 5:13.03, the second slowest I've ever done as a Masters swimmer. On the one hand, I certainly didn't expect to do anything great in this event as I've trained virtually no butterfly nor an IM this summer. On the other hand, I cockily thought I could drop a sub 5:10 time.

    It was a great, if short, end to my summer of competition. The next big thing for me is that I am now going to take a 3 WEEK BREAK FROM TRAINING and come back with renewed vigor in mid-August. I haven't taken a complete break from the pool since the summer of 2008, so I'll call this my training mini-sabbatical.
    Categories
    Swim Workouts
  12. May as well call it a taper

    by , July 17th, 2015 at 07:43 PM (Of Swimming Bondage)
    I didn't swim (intentionally) on Wednesday, but was then crunched for time and space Thursday evening when I dropped into the open lap swimming hours at the Westmoor Giammona Pool in Daly City. As much as I love their morning lap hours, when the pool is devoted to lap swimming and tends to be pretty empty, and as much as I applaud them for making full use of the lanes in the evening with swim team, lap swimming, and lessons going on, it's a bit of a madhouse at night. In addition, every time I'm there in the evening, the USAS team seems to be practicing relays starts: either they have the world's best relay starts thanks to all this practice or the coaches must be continually frustrated and trying to improve their relay starts. I got in 1,400 yards where the lowish-highlights were a 34+ from a push 50 breast (giving me some reason to be excited about the 200 breast at the meet tomorrow) and a 0:58- 100 free from a push (giving me pause for concern about the 200 free at the meet on Sunday).

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

    by , July 12th, 2015 at 12:12 PM (Of Swimming Bondage)
    Probably too late to generate speed for next weekend's meet, I repeated this workout from a mere 3 months ago - http://forums.usms.org/entry.php?35758-Time-to-rest- and felt my age as I tried to rev my body.

    Warmup Sets (1,050 total)

    • 1 x 300: IM, kick-drill-swim by 25s
    • 4 x 75: on 1:15, freestyle swim w/snorkel, descend (1:00 -> 0:49)
    • 4 x 50: on 1:00, odds build to fast stroke breast, evens easy
    • 8 x 25: on 0:35, do 2 rounds of the following, going free on round 1 and breast on round 2
      • #1 start fast from blocks and get easier
      • #2 build to fast
      • #3 all easy
      • #4 all fast

    • 1 x 50: easy, supposed to be with snorkel, but my strap broke as I was putting it on


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



    • 3 x 25-75: on 3:00, going 25 AFAP from blocks into 75 easy, going free, breast, free
    • 1 x 200: on 3:00, broken at 75 and 150 for 0:15
      • 04-18-15 - 2:05+
      • 07-12-15 -2:06++++++++++++++++++++
        • Absolutely nothing about this felt smooth except the start and first arm stroke

    • 1 x 50: on 2:00 easy
    • 3 x 25-75: on 3:00, going 25 AFAP from blocks into 75 easy, going breast, free, breast
    • 3 x 50: on 1:00, trying to hold 0:41+ (e.g., target 200 breast pace in long course will be 42.5 on last 3 50s of the race) and made those
    • 4 x 50: active recovery w/snorkel on 0:45, 0:50, whatever


    TOTAL: 2,250 SCM

    Commentary:


    • My wife and I saw the movie Testament of Youth last night and, while it's hard to say you "like" a movie about the horrors of WWI, it was extremely well-done and moving. It really brings home what a charmed life I've had and how fortunate I've been to grow up in this age, in this country, with the safety and security I've had.
    Tags: meetminus6
    Categories
    Swim Workouts
  14. Encouraging, if differently approached, pulse plot

    by , July 10th, 2015 at 01:32 PM (Of Swimming Bondage)
    I have not been good about doing my Salo Pulse Plot test set recently, but figured it would be a good, quality-ish workout to do 8 days ahead of what will officially be my 'taper' meet this summer. As I thought about the set, though, and Salo's 70%-80%-90%-100% effort levels, I realized I might have been doing this wrong all these years. Rather than judging this by perceived effort, I tried to do this by time, approaching it this way:
    • I figured my peak speed 100 today, my 100% effort, would be about 1:04 to 1:05, meaning that each 10% of effort reduction was worth 6.4-6.5 seconds of time.
    • I endeavored, therefore, to go 1:23+, 1:17, 1:10+, 1:04 as my 70%-80%-90%-100% effort levels

    The result worked out very well, but I am not sure if this approach completely throws all my prior efforts out of balance.


    Warmup sets (1,700 set)


    • 1 x 400: IM k/d
    • 4 x 100: on 1:40, gentle descend
      • 09/06/10 - 1:20, 1:17, 1:12, 1:09+
      • 10/06/10 - 1:17, 1:14, 1:12, 1:07
      • 05/13/11 - 1:13, 1:10, 1:08, 1:05
      • 06/10/11 - 1:16, 1:13, 1:08, 1:07
      • 08/06/11 - 1:15, 1:12, 1:09, 1:07-
      • 09/03/11 - 1:16, 1:13, 1:11, 1:09
      • 10/01/11 - 1:16, 1:15, 1:12, 1:08+
      • 11/01/11 - 1:17 down to 1:13
      • 12/01/11 - 1:15, 1:11, 1:08, 1:05
      • 02/21/12 -- used buoy and paddles and didn't push too hard (1:21 -> 1:15)
      • 03/20/12 - 1:19, 1:16, 1:13, 1:10+
      • 04/18/12 - 1:18, 1:14, 1:12, 1:09
      • 06/01/12 -- 1:19, 1:16+, 1:13+, 1:11-
      • 06/28/12 -- 1:22, 1:18, 1:17, 1:15+
      • 09/07/12 -- 1:21, 1:15, 1:12, 1:09
      • 10/10/12 -- 1:22, 1:17, 1:15, 1:12
      • 11/07/12 -- 1:17, 1:13+, 1:09+, 1:08
      • 05/02/13 -- 1:20, 1:16+, 1:14, 1:10
      • 07/30/13 -- 1:26, 1:23, 1:20, 1:18 (w/snorkel)
      • 08/27/13 -- 1:22. 1:18+, 1:15, 1:13
      • 09/24/13 -- 1:23, 1:20, 1:17, 1:16 (w/snorkel)
      • 11/16/13 - 1:20+, 1:17, 1:12, 1:09 (w/snorkel)
      • 04/02/14 - 1:20, 1:18, 1:17, 1:16 (I was really worried at this point as I just couldn't get going)
      • 04/23/14 - 1:16, 1:15, 1:14, 1:12 (worried again, feeling sluggish)
      • 05/28/14 - 1:18, 1:14, 1:11, 1:08 (w/snorkel)
      • 07/03/14 - 1:17, 1:13, 1:10+, 1:08+ (w/snorkel)
      • 07/19/14 - 1:17, 1:14, 1:11, 1:08 (w/snorkel)
      • 04/13/15 - 1:17+, 1:14, 1:11, 1:04 (w/snorkel)
      • 07/10/15 - 1:18, 1:15, 1:12, 1:08 (w/snorkel)

    • 4 x 100: on 2:00, IM kick descend w/board
      • April 15 effort was - 1:37, 1:35, 1:32, 1:28
      • Today was 1:42+, 1:39, 1:37, 1:33+

    • 6 x 50:
      • #1 & #6 easy free
      • #2 to #5, IM order build (35, 36, 41, 32)

    • 4 x 25: on 0:35, going 5-6-7-8-5 AFAP strokes off the wall then cruise; all w/paddles and Z2 Zoomers
    • 1 x 100: easy swim w/snorkel and buoy


    Salo Test Set #2: Pulse Chart


    • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately (though I do this at 0:10 after the swim), 0:30 after swim, 1:00 after swim
    • Aim is to go 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70%
      • 09/06/10 - 1:12, 1:08, 1:04+, 1:02-, 1:02-, 1:05, 1:07+, 1:09+
      • 10/06/10 - 1:10, 1:06, 1:04, 1:02, 1:02, 1:06, 1:07, 1:08
      • 05/13/11 - 1:10, 1:05, 1:04, 1:02, 1:03, 1:05, 1:07, 1:09
      • 06/10/11 - 1:08, 1:05, 1:04, 1:03, 1:04, 1:06, 1:07, 1:08
      • 08/06/11 - 1:10, 1:06, 1:05, 1:02+, 1:01+, 1:06, 1:07, 1:09
      • 09/03/11 - 1:13, 1:09+, 1:07, 1:04+, 1:04-, 1:07+, 1:09-, 1:11
      • 10/01/11 - 1:10, 1:09., 1:05, 1:03, 1:03, 1:06+, 1:07+, 1:12
      • 11/01/11 - 1:13, 1:09, 1:07+, 1:03+, 1:03, 1:07, 1:09+, 1:10-
      • 12/01/11 - 1:09+, 1:05, 1:05, 1:01+, 1:02+, 1:04+, 1:06+, 1:08
      • 02/21/12 - 1:11, 1:10, 1:07, 1:05, 1:04+, 1:06, 1:08, 1:10
      • 03/20/12 - 1:10, 1:06+, 1:04, 1:02, 1:02, 1:05+, 1:06, 1:08+
      • 04/18/12 - 1:10, 1:07, 1:04, 1:03+, 1:02+, 1:05, 1:07, 1:08+ (approx same time ahead of Greensboro Nationals)
      • 06/01/12 - 1:12, 1:09, 1:06, 1:04, 1:05, 1:07, 1:08, 1:09+
      • 06/28/12 - 1:12+, 1:08, 1:05, 1:01+, 1:01+, 1:05, 1:08, 1:10
      • 09/07/12 - 1:12+, 1:08, 1:06, 1:04, 1:05, 1:06+, 1:09, 1:10+
      • 10/10/12 - 1:15, 1:09+, 1:04+, 1:02, 1:02+, 1:05, 1:07, 1:10
      • 11/07/12 - 1:13, 1:09, 1:06, 1:04, 1:05, 1:06+, 1:08, 1:09
      • 05/02/13 -- 1:11, 1:07, 1:05, 1:04+
      • 07/30/13 -- 1:18, 1:15, 1:12, 1:08, 1:08, 1:10, 1:12, 1:16
      • 08/27/13 -- 1:16, 1:11, 1:08, 1:04, 1:04, 1:08+, 1:10+, 1:14
      • 09/24/13 - 1:14, 1:10, 1:05+, 1:03, 1:03, 1:06, 1:10+, 1:13
      • 11/16/13 - 1:10, 1:06, 1:04, 1:01+, 1:02, 1:06, 1:08+, 1:11
      • 04/02/14 - 1:13, 1:10, 1:07, 1:04, 1:04+, 1:07, 1:10, 1:13+
      • 04/23/14 - 1:10+, 1:07, 1:05, 1:02, 1:02+, 1:06, 1:07+, 1:10+
      • 05/28/14 - 1:11, 1:07, 1:05+, 1:04, 1:03, 1:06, 1:09, 1:09
      • 07/03/14 - 1:12+, 1:08, 1:06, 1:04, 1:04, 1:06+, 1:08+, 1:12
      • 07/19/14 - 1:11, 1:07, 1:05+, 1:03, 1:04, 1:06, 1:09, 1:10+
      • 04/13/15 - 1:09, 1:07, 1:04, 1:02, 1:02+, 1:06, 1:09, 1:10
      • 07/10/15 - 1:21, 1:14, 1:09, 1:03, 1:03, 1:10, 1:13+, 1:19

    • 1 x 50: active recovery w/snorkel


    TOTAL: 2,550 SCM

    Comments:
    • When comparing the plot versus last summer, where I swam a decent enough 200 LCM, and 2012 summer, where I performed pretty well at Omaha Nationals, the pulse plot is encouraging, particularly at the higher speeds.
    • I'll take this little confidence boost, put it in the bank, and have fun over the next week and see if I can go some decent enough times ... albeit in LCM, yet another summer racing LCM with close to zero LCM training time.

    Updated July 10th, 2015 at 01:49 PM by pwb

    Tags: pulse plot
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  15. Still not a sprinter

    by , July 9th, 2015 at 09:09 PM (Of Swimming Bondage)
    As I am going to race both the 50 and 100 in 9-10 days at the upcoming Heat-stroker meet (https://www.clubassistant.com/club/m...1044&smid=6785) and would like to not completely suck at them, I figured it would be a good idea to do some actual sprinting. I grabbed this workout from September of 2010 - http://forums.usms.org/entry.php?117...rinter-workout - and modified it a bit:


    • Warmup sets (1,400)
      • 1 x 400: 100 fr, 200 IM k/d, 100 fr
      • 4 x 100: on 1:30, descend pull w/buoy & snorkel (1:20 -> 1:08+)
      • 8 x 50: on 1:00, w/monofin, 10 underwater fast SDK off each wall then easy, on belly-back by 25s
      • 1 x 50: easy
      • 4 x 25: on 0:30, going odds 6 fast AFAP free strokes off the wall, evens going 3 AFAP breaststroke strokes off the wall
      • 1 x 50: easy

    • Race Pace Set: 5 rounds of
      • 1 x 50: AFAP from blocks
      • 1 x 150: active recovery
      • 5:00 interval for the above
      • odd rounds freestyle fast (0:28+, 0:28-, 0:28++), even rounds breast fast (0:37s)


    TOTAL: 2,400 SCM

    Comments:


    • Definitely not feeling the speed, but it was good to get up on the blocks and try to go hard and fast after so much recent more aerobic work.
    Categories
    Swim Workouts
  16. Day 13 in the water - Had to bonk sometime

    by , July 6th, 2015 at 05:05 PM (Of Swimming Bondage)
    I did not set out last week to do a monster week of training, but just got on a roll and kept with it, motivated as much by swimming in different pools as by the training itself. After yesterday's Hackett 200 set (where I started at 0:32+/0:33s on round 1 SCM and ended up at 0:31+ by round 4), I figured I'd have a go at my 3 x 300 test set. Maybe this was evidence of the power of negative thinking, but I struggled in the warmup to get down to a 1:10 on my 100 free and I got very worried about my ability to have a solid set. I told myself I'd swim it as long as I stayed under 3:35 on the 300s ...

    Warmup sets (1,700 set):

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend swim w/snorkel (1:20, 1:17, 1:15, 1:10)
    • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:35, 0:36, 0:41, 0:32)
    • 3 x 50: on whatever, dive and go fast free through the turn, then easy
    • 1 x 50: float w/snorkel


    3 x 300 Test Set (800 set b/c I skipped the 3rd one / 2,500 total)

    3 x 300: free on 4:30, fast pace aiming to even split as much as possible
    Aim to determine your 100 aerobic workout pace


    • 08-07-09: 3:36, 3:34+, 3:33
    • 09-01-09: 3:27, 3:25+, 3:26
    • 11-16-09: 3:47, 3:49, 3:51
    • 12-08-09: 3:31, 3:32, 3:30
    • 01-10-10: 3:32, 3:30, 3:31
    • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
    • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
    • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
    • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
    • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)
    • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
    • 07-04-11: 3:30, 3:36, 3:42 (ancient paper jammers)
    • 09-07-11: 3:41, 3:37, 3:37
    • 10-07-11: 3:42, 3:39, 3:36
    • 11-10-11: 3:30, 3:26+, 3:27 (Yingfa jammers)
    • 11-29-11: 3:30, 3:34, 3:37 (Yingfa jammers)
    • 01-02-12: 3:46, 3:44, 3:41+ (Yingfa jammers)
    • 01-31-12: 3:39, 3:36, 3:35 (Yingfa jammers)
    • 02-27-12: 3:34, 3:30+, 3:27+ (Nike lycra brief)
    • 03-26-12: 3:28, 3:25, 3:24 (ancient paper jammers) best non-tech suit performance
    • 05-19-12: 3:32, 3:34, 3:35 (ancient paper jammers)
    • 06-19-12: 3:30, 3:28, 3:25+ (Nike lycra brief)
    • 07-12-12: 3:44, 3:42, 3:30 (Yingfa jammers)
    • 08-19-12: 3:32, 3:31, 3:33 (Nike lycra brief)
    • 09-14-12: 3:31+, 3:31, 3:29 (Nike lycra brief)
    • 03-25-13: 4:05, 4:00+, 3:57 (Nike lycra brief)
    • 04-12-13: 3:48, 3:45, 3:42 (ancient paper jammers)
    • 05-10-13: 3:42+, 3:39, 3:40 (ancient paper jammers)
    • 08-11-13: 3:50, 3:45, 3:40 (ancient paper jammers)
    • 08-31-13: 3:39, 3:37, 3:34+ (ancient paper jammers)
    • 10-05-13: 3:38+, 3:33+, 3:32(ancient paper jammers)
    • 11-09-13: 3:28, 3:31, 3:29 (ancient paper jammers)
    • 03-29-14: 3:39, 3:35, 3:33 (Yingfa jammers plus silicon cap)
    • 05-06-14: 3:37, 3:39, 3:38
    • 06-03-14: 3:30, 3:28+, 3:28 (Speedo endurance jammers)
    • 07-10-14: 3:27, 3:25, 3:26+ (Finis Hydrospeed jammer)
    • 08-19-14: 3:37, 3:34, 3:33 (Finis Hydrospeed jammer)
    • 05-03-15: 3:40, 3:34, 3:30 (Finis Hydrospeed jammer)
    • 07-06-15: 3:32, 3:36 ... skipped (Finis Hydrospeed jammer)


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

    TOTAL: 2,500 SCM

    Commentary:


    • Actually, looking back at my performances in July, this was actually not that bad. I guess I should've muscled through and done the 3rd one, but I was spent and figured I had nothing to prove to myself.
    • I think I'll make yoga my primary workout tomorrow, do a brief cool-down swim after that and then take Wednesday off.
    • I did get my entries in for the upcoming Heatstroker Meet on the July 18th/19th weekend and went with:
      • Saturday - 200 breast, 100 free
      • Sunday - 50 free, 200 free, 400 IM

    • The 400 IM will be a pure bonus event, but I'll only swim it if there are at least 2 heats, since it comes right after the 200 free. It'll be interesting to see what I can do in each of these events. Since my long course racing history is limited, I have an outside shot at getting a best time somewhere in that mix.
    Tags: test 3 x 300
    Categories
    Swim Workouts
  17. Home cruise

    by , July 5th, 2015 at 01:26 AM (Of Swimming Bondage)
    Thanks to the holiday-ish Friday, LA traffic wasn't as bad as I thought and I made it home with my daughter and her friend from the USC swim camp much earlier than expected. They both really loved the camp and some of the highlights included talks by Olympians Markus Rogan, Rebecca Soni, Jessica Hardy and Conor Dwyer. I asked the girls (both 12) who was their favorite, kind of figuring they would say Rebecca Soni just based on her interviews and thinking her style would mesh well with them, but, no, their favorite was Conor Dwyer.

    "What did he say that made him your favorite?" I asked.

    "Ummm," they both replied almost in unison, "He was just cute."

    They could tell me a lot about what all the other speakers said and the camp in great detail, but all I got about Conor, aside from his presence being a highlight, was that he was cute.

    I am going to be in trouble as the teenage years approach

    My early arrival last night meant I was able to get the pool cleaned up from some of the monsoon storms and so was then able to dive in later this morning after wrapping up announcing at a senior meet that my oldest daughter and our visiting South African swimmer were competing in. As I was feeling pretty beaten up from the week of consistent training and the drive back, I just focused on a steady, aerobic workout today.

    Warmup sets (1,200 total)
    • 1 x 400: IM, k-d by 25
    • 4 x 100: on 1:30, free descend swim w/snorkel, ~1:22 -> 1:10
    • 16 x 25: on 0:35, SDK w/monofin on belly going in sets of 4 as 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP


    Main set (1,200 set / 2,400 total)
    • 6 x 200: on 2:40, free, aiming to just hold 2:30, going in sets of 3 as follows, all w/snorkel and the following equipment
      • #1 - buoy and paddles (2:28, 2:29)
      • #2 - buoy only (2:27, 2:30)
      • #3 - paddles only (2:34, 2:25)


    Blast & Cool (350 set / 2,750 total)
    • 4 x 50: on 1:15, AFAP kick w/board going dolphin-flutter by 25s
      • started at 0:41 and ended up at 0:44+, unfortunately ascending almost uniformly

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


    TOTAL: 2,750 SCM

    Comments:
    • It's good to be home. Hopefully, this worked the kinks out as I want to try the Hackett 200 set tomorrow and perform well.
    Categories
    Swim Workouts
  18. 803 pools to go

    by , July 3rd, 2015 at 11:49 AM (Of Swimming Bondage)
    I have figured out that, while I'm not all that motivated for any real big taper meet this summer, I can get behind my long term goal of swimming in a 1000 pools before I die - after this morning's drop-in at the fine-enough-for-two-bucks Hawthorne Pool -



    - there are only 803 pools to go. As I'm closing in on 200 pools in slightly more than 8 years, it looks like I need to plan to live to at least 80 ... and keep traveling!

    This was my 10th day in the water and, since Sunday, I have been working pretty hard. Chaining off last night's realization that I need to do some breaststroke to be prepared to race a 200 LCM breaststroke and remembering how much I enjoyed the set of 5 broken 300s on Monday with SCAQ, I created a similar main set of broken 200s in SCY.

    Warmup sets (1,500)
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:20, free descend w/snorkel, 1:10 -> 0:59+
    • 4 x 100: on 1:45, IM kick on my back, descended from ~1:30 to ~1:20
    • 6 x 50: on 0:50, #1 and #6 cruise free, #2 to #5 build to strong free
      • Interestingly and encouragingly, my free (~0:27) and breast (~0:36) were the only two that felt good. I am only swimming free or breast at the meet on the 18th/19th weekend.


    Main set (1,500 set / 3,000 total)
    5 rounds of a "200" followed by 2 x 50 easy on 1:00 with the 200s breast as follows
    • #1 on 3:00, straight, was 2:41
    • #2 on 3:10, broken at 100 for 0:10, was 2:36
    • #3 on 3:20, broken at 75s for 0:10, was 2:31
    • #4 on 3:30, broken at 50s for 0:10, was 2:34 (WTF??)
    • #5 on 4:10, broken at 25s for 0:10, was 2:24


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


    TOTAL: 3,250 SCY


    • The pool was open for lap swimming at 6 and I dove into my own lane around 6:45, with a few lanes free and the shallow, un-laned end, free. By the time I left about an hour later, all lanes and the shallow end was reasonably full, with a couple of the lap lanes having two people in them.
    • For anyone who needs to stay near LAX and looking to swim, I'd encourage you to look for a hotel along Rosencrans near the 405. Not only are they cheaper and without ridiculous parking fees of all the hotels right by the airport, this pool is super convenient (though the locker rooms are East German era functional, at best).


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


    1. Cactus Aquatic Center (Scottsdale, AZ)
    2. Brophy Sports Campus (Phoenix, AZ)
    3. Lifetime Fitness (Scottsdale, AZ)
    4. Lifetime Fitness (Skokie, IL)
    5. Lifetime Fitness (Austin, TX)
    6. Somerville YMCA (Somerville, NJ)
    7. Raritan Valley Community College (Branchburg, NJ)
    8. IUPUI Natatorium (Indianapolis, IN)
    9. UT Swim Center (Austin, TX)
    10. U of Arizona Hillebrand Swim Center (Tucson, AZ)
    11. Talisman Centre Competition Pool (Calgary, Alberta)
    12. U of Lethbridge Max Bell Swim Centre (Lethbridge, Alberta)
    13. Crystal Pool (Victoria, British Columbia)
    14. Oaks Christian School (Westlake Village, CA)
    15. Lifetime Fitness (Berkeley Heights, NJ)
    16. Jewish Community Center (Scottsdale, AZ)
    17. McDowell Mountain Ranch Aquatic Center (Scottsdale, AZ)
    18. Desert Breeze Pool (Las Vegas, NV)
    19. The Olympic Club (San Francisco)
    20. Janet Evans Sports Complex (Fullerton, CA)
    21. Woollett Aquatic Center / Irvine High School (Irvine, CA)
    22. Bruce Hazard Pool @ Mission Valley YMCA (San Diego)
    23. UCSD Canyonview Pool (San Diego)
    24. Villanova University (Philadelphia, PA)
    25. Kino Aquatic Center (Mesa, AZ)
    26. Hilton Head Island Rec Center (Hilton Head, SC)
    27. YMCA Aquatic Center - 25M Diving Tank course (Orlando, FL)
    28. Westin Sohna-Gurgaon (India)
    29. Reading Central Pool (Reading, England)
    30. Optimist Park (Raleigh, NC)
    31. Pullen Aquatic Center (Raleigh, NC)
    32. NOVA Aquatics Center shallow pool (Richmond, VA)
    33. Lifetime Fitness (Cary, NC)
    34. Philadelphia Airport Marriott
    35. Berkeley Aquatic Club (Berkeley Heights, NJ)
    36. Chatham County Aquatic Center (Savannah, GA)
    37. Lifetime Fitness (Tempe, AZ)
    38. Clarke Swim Center 25 SCY course (Walnut Creek, CA)
    39. Holy Names University (Oakland, CA w/Manatee Masters)
    40. B.A.D.A.S.S. Pool (Scottsdale, AZ)
    41. Summit YMCA (Summit, NJ)
    42. George Washington Rec Center (Alexandria, VA)
    43. ACAC -- old 50M pool (Midlothian, VA)
    44. Centennial Indoor Pool (Cranford, NJ)
    45. Mission Viejo Dive Tank pool (Mission Viejo, CA)
    46. Mesa Carson Westwood Aquatic Complex (Mesa, AZ)
    47. Lifetime Fitness (Goodyear, AZ)
    48. Victoria YMCA (Victoria, BC)
    49. Issaquah Julius Boehm Pool (Issaquah, WA)
    50. Charles Hadley Pool (Miami, FL)
    51. Pompano Beach Aquatic Center (FL)
    52. Culver City Municipal Plunge (CA)
    53. Stanford Avery Aquatic Center - Baker Pool (Palo Alto, CA)
    54. Tualatin Hills Aquatic Center (Beaverton, OR)
    55. Mt Hood Aquatic Center (Gresham, OR)
    56. Juniper Swim & Fitness Center (Bend, Or)
    57. George Haines International Swim Center (Santa Clara, CA)
    58. Renaissance Club Sport (Aliso Viejo, CA)
    59. Rengstorff Pool (Mountain View, CA)
    60. Coronado Municipal Pool (Coronado, CA)
    61. Eagle Park (Mountain View, CA)
    62. James City / Williamsburg Community Center (Williamsburg, VA)
    63. NOVA Aquatics Center deep pool (Richmond, VA)
    64. Belmont Plaza outdoor pool (Long Beach, CA)
    65. Laguna Beach HS Pool (CA)
    66. Lifetime Fitness (Florham Park, NJ)
    67. USF Koret Aquatic Center (San Fran)
    68. Lifetime Athletic (Vernon Hills, IL)
    69. Stanford Avery Aquatic Center - Bellardi Pool (Palo Alto, CA)
    70. Fremont Hills Country Club (Los Altos Hills, CA)
    71. Rinconada Pool (Palo Alto, CA)
    72. Burlingame Aquatic Center (Burlingame, CA)
    73. Medgar Evers Pool (Seattle, WA)
    74. McGill Memorial Pool (Montreal, QC)
    75. Montreal Downtown YMCA (Montreal, QC)
    76. College of San Mateo (CA)
    77. Greensboro Aquatic Center (NC)
    78. Josh Davis Natatorium (San Antonio, TX)
    79. Bill Walker Pool (San Antonio, TX)
    80. JCC of San Diego
    81. 2012 Olympic Trials Pool (Omaha)
    82. El Pomar Natatorium (University of Denver)
    83. Mt Lebanon Swim Center (PA)
    84. Fritz Sick Memorial Pool (Lethbridge, Alberta)
    85. University of Calgary Aquatic Centre (Alberta)
    86. Kinsmen Aquatic Centre (Edmonton, Alberta)
    87. Eau Claire YMCA (Calgary, Alberta)
    88. Talisman Centre Training Pool (Calgary, Alberta)
    89. Burgess Memorial Pool (Menlo Park, CA)
    90. Kona Kai Resort (San Diego, CA)
    91. Sierra Recreation Center (Mission Viejo, CA)
    92. ACAC -- new (2012) 25M pool (Midlothian, VA)
    93. Greater Richmond Aquatic Partnership / 2008 Olympic Trials Pool (Richmond, VA)
    94. Golden Bear Pool (Berkeley, CA)
    95. Cal Lutheran University Community Pool (Thousand Oaks, CA)
    96. North Beach Pool (San Francisco, CA)
    97. Calgary Winter Club (Calgary, Canada)
    98. Orange Memorial Pool (South San Francisco, CA)
    99. Hamilton Pool (San Francisco, CA)
    100. Jean Brink / Oceana Pool (Pacifica, CA)
    101. City of Calabasas Tennis & Swim Center (Calabasas, CA)
    102. Oro Valley Aquatic Center (Oro Valley, AZ)
    103. Ventura Aquatic Center (CA)
    104. Claremont Resort (Berkeley, CA)
    105. Plantation Aquatic Center (Plantation, FL)
    106. Hyatt Regency Coconut Point (Bonita Springs, FL)
    107. Florida Gulf Coast University Aquatic Center (Fort Meyers, FL)
    108. Club One Union Square (San Francisco, CA)
    109. Mecklenburg County Aquatic Center (Charlotte, NC)
    110. Sunset Canyon Recreation Center LCM pool (UCLA)
    111. Chickahominy YMCA (Sandston, VA)
    112. Soda Aquatic Center (Moraga, CA)
    113. Salt Lake City/Steiner Aquatic Center (Utah)
    114. Splash Montana "The Lake" Pool (Missoula, MT)
    115. Grizzly Pool / U of Montana (Missoula, MT)
    116. Daland Swim School (1000 Oaks, CA)
    117. Rancho Simi Community Pool (Simi Valley, CA)
    118. Brisbane Community Swim Center (Brisbane, CA)
    119. Cal Lutheran University Samuelson Aquatic Center (Thousand Oaks, CA)
    120. ASU Mona Plummer (Tempe, AZ)
    121. Rutger's Sonny Werblin (Piscataway, NJ)
    122. Mission Viejo Nadadores (Mission Viejo, CA)
    123. Phoenix Swim Club (Phoenix, AZ)
    124. Clovis North High School (Fresno, CA)
    125. YMCA Aquatic Center (Orlando, FL)
    126. Georgia Tech Aquatic Center (Atlanta, GA)
    127. Saanich Commonwealth Place (Victoria, BC)
    128. Glendale Foothills Aquatic Center (Glendale, AZ)
    129. Greensboro Aquatic Center (NC)
    130. UC-Irvine Crawford Pool (Irvine, CA)
    131. 2012 Olympic Trials Pool (Omaha)
    132. Clarke Swim Center 25M pool (Walnut Creek, CA)
    133. Santa Clarita Aquatic Center (Santa Clarita, CA)
    134. Wall Aquatic Center (Northern Arizona University, Flagstaff, AZ)
    135. Sedona Community Pool (Sedona, AZ)
    136. Chinatown YMCA (New York, NY)
    137. Westmoor Giammona Pool (Daly City, CA)
    138. El Dorado Aquatic Center (Scottsdale, AZ)
    139. Desert Foothills Family YMCA (Carefree/Scottsdale, AZ)
    140. UCLA Student Activities Center Pool (Los Angeles, CA)
    141. Brenda Villa Aquatic Center (Commerce, CA)
    142. Vanderbilt YMCA East Pool (Manhattan)
    143. USC Physical Education Department Indoor Pool (Los Angeles, CA)
    144. Santa Monica Swim Center (Santa Monica, CA)
    145. Los Angeles Swimming Stadium (CA)
    146. Thad Terry Pool (Tucson, AZ)
    147. U of A Student Recreation Center (Tucson, AZ)
    148. Palm Desert Aquatic Center (Palm Desert, CA)
    149. Maggie Gilbert Aquatic Center (Pacific Palisades, CA)
    150. Verdugo Aquatic Center (Burbank, CA)
    151. Concord Community Pool (Concord, CA)
    152. YMCA Aquatic Center - 50M course (Orlando, FL)
    153. Sand Hollow Aquatic Center (St. George, UT)
    154. Van Nuys-Sherman Oaks Pool (Sherman Oaks, CA)
    155. Spieker Aquatic Center (Cal - Berkeley)
    156. Hearst North Pool (Cal-Berkeley)
    157. Kitsilano Pool (Vancouver, Canada)
    158. UBC Aquatic Centre circa 2014 (Vancouver, Canada)
    159. Hillcrest Aquatic Centre (Vancouver, Canada)
    160. Canada Games Pool (New Westminster, BC, Canada)
    161. Oxnard Aquatic Center (Oxnard, CA)
    162. Fortune Select Excalibur Hotel (Gurgaon, India)
    163. London Aquatic Centre - Training Pool (London, England)
    164. London Aquatic Centre - Competition Pool (London, England
    165. Woodbridge Community Center (Woodbridge, NJ)
    166. Raritan Bay YMCA (Perth Amboy, NJ)
    167. Pleasant Valley Aquatic Center (Camarillo, CA)
    168. Phoenix Country Day School Aquatic Center (Phoenix, AZ)
    169. Alga Norte Aquatic Center (Carlsbad, CA)
    170. East Bank Club (Chicago, IL)
    171. Holiday Inn Mart Plaza (Chicago, IL)
    172. Belmont Temporary Outdoor Pool 2014 (Long Beach, CA)
    173. UIC Natatorium (Chicago, IL)
    174. Sunnyvale Swim Complex (Sunnyvale, CA)
    175. Nitro Swimming (Cedar Park, TX)
    176. Peninsula JCC (Foster City, CA)
    177. Norris Aquatic Center (Evanston, IL)
    178. Trefethen Aquatic Center (Mills College, Oakland, CA)
    179. McKinnon Indoor Pool (University of Victoria, British Columbia)
    180. Juan de Fuca Community Pool (Victoria, British Columbia)
    181. Esquimalt Recreation Centre (Victoria, British Columbia)
    182. Latoff YMCA (Des Plaines, IL)
    183. Hotel Intercontinental (Chicago, IL)
    184. Marriott Courtyard on E Hubbard (Chicago, IL) ~15 to 17 yards
    185. Residence Inn LA Live (Los Angeles, CA) 25 yards
    186. Sava Pool (San Francisco, CA) - 04/09/15
    187. Evanston High School (Evanston, IL) - 04/14/15
    188. Northside ISD Competition Pool (San Antonio, TX) - 04/24/15
    189. Northside ISD Indoor Pool (San Antonio, TX) - 04/25/15
    190. San Ramon Olympic Pool (San Ramon, CA) - 05/13/15
    191. Southwest Valley YMCA (Goodyear, AZ) - 05/24/15
    192. Peter Daland Pool @ Uytengsu Aquatic Center (Univ. of Southern California) - 06/28/15
    193. Urho Saari Swim Stadium (El Segundo, CA) - 06/29/15
    194. Del Norte High School (San Diego, CA) - 07/01/15
    195. San Clemente Aquatic Center (San Clemente, CA) - 07/01/15
    196. Westwood Community Pool (Los Angeles, CA) - 07/02/15/15
    197. Hawthorne Pool (Hawthorne, CA) - 07/031



    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)

    Updated July 3rd, 2015 at 12:04 PM by pwb

    Tags: pool list
    Categories
    Swim Workouts
  19. Westwood swim (Plan C)

    by , July 3rd, 2015 at 01:02 AM (Of Swimming Bondage)
    As I didn’t have any in-person client meetings today, but a number of phone calls (internal and with clients) throughout most of the day, I had grand plans to beat the LA traffic by getting up at 5 to hit the UCLA Masters’ 5:45am workout at the Spieker Aquatic Center*. I have swum with the Bruin Masters a couple of times, but neither time has been at that premier facility.

    Alas, I stayed up too late and couldn’t rouse myself from bed much before 7:30, but that did allow me to beat the traffic later in the day as I headed up to the Westwood area for a good lunch. I hung around the general UCLA environs for the rest of the afternoon, taking advantage of the free wifi at a nice public library, with intentions of then joining the evening Masters workout, which started at 6pm. A very important call happened later than I had anticipated, not wrapping up until 6:30 and so I went to plan C: dropping into the Westwood Community Pool for their dirt-cheap ($3.50) lap swimming hours.

    I was a bit worried about dropping in here as both the comments on Swimmers Guide and this blog post (admittedly, 4 years ago) - http://swimminginla.com/post/7919746841/westwood - had me believing I'd find a madhouse. Instead, I found my own lane, cool enough water (if a tad on the cloudy side) and a pace clock. I knew this was a 25M x 25Y pool, but just assumed it would be setup for yards. Instead, it was meters, and I adapted this workout from 2010 - http://forums.usms.org/entry.php?11389-Slow-then-Fast - for my mood, focus and the course.

    Warmup sets (1,050)
    • 1 x 400: IM, k-d-d-s
    • 6 x (2 x 25 - 1 x 50):
      • Odd rounds:
        • 25s no breather free on 0:35
        • 50s IM order (no free) on 0:50

      • Even rounds
        • 25s build on 0:30, going breast-back-fly by round
        • 50s on 1:00, free aiming for 3 breaths total

    • 1 x 50 scull


    Main set (3,000 set / 4,050 total)
    • 1 x 200: on 2:35, was 2:17+
    • 2 x 175: on 2:35, moderate w/buoy & paddles
    • 3 x 150: on 1:55, was 1:47/48 on the first 2 and then 1:45 on #3
    • 4 x 125: on 1:55, moderate, w/buoy, paddles and snorkel (on last two)
    • 5 x 100: on 1:15, was 1:09/1:10 on all
    • 6 x 75: on 1:15, moderate, w/snorkel on all and 1st two (buoy & paddles), 2nd two (buoy), last two (paddles)
    • 7 x 50: on 1:00, breaststroke aiming to hold 0:42s, which I did, then pushed #7 at 0:40
    • 8 x 25: on 0:30, cool down mixing around buoy, paddles and snorkel


    TOTAL: 4,050 SCM

    Comments:
    • The goal on the main set was for short rest, pretty hard intervals on the 200, 150, 100s and 50s. By the time I got to the 50s, though, I was sick of freestyle and figured I'd better do some breaststroke since I will sign up for the 200 at our next meet.
    • While none of the times were 'out of this world' (like I was on Monday morning), this was a great, push-through-the-pain workout and I was stoked at the end.
    • As an aside, I think you’d be hard pressed to find a family that has done more for California university swimming facilities than the Spieker family (Ned and Ted). In addition to the pool at UCLA, their name emblazoned some component of the USC facility and I they are also benefactors behind the new pool going up at Cal.


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


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


    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)
    Tags: pool list
    Categories
    Swim Workouts
  20. Dodging LA traffic through swimming

    by , July 1st, 2015 at 08:55 PM (Of Swimming Bondage)
    I finished up my commitments in San Diego in the late afternoon and faced the tortuous drive back to LA. While I truly love racing in SoCal traffic when it's moving, I abhor the stop and go of rush hour. As I have no commitments this evening other than to catch up on email and get to sleep at a reasonable enough hour for tomorrow morning's planned 5:45am workout, I decided to "sit out" both the Orange County and LA rush hour by stopping into the San Clemente Aquatic Center for a swim and then San Juan Capistrano for dinner.

    Though I don't remember it exactly, the layout of the San Clemente facility is very similar to the Alga Norte Aquatic Center down in Carlsbad. It also shares some similarity to the pool up in Ventura. Regardless of what facility it does or does not look like, it was beautiful ...



    As this was a bonus workout for the day - and a rare double swim for me - I just focused on a warmup and then completing the two sets I had missed from the Salo workout the coach gave this morning:
    • 1 x 400: IM, k-d-d-s by 25
    • 4 x 100: on 1:20, w/snorkel, descended 1:10 -> 0:58+/0:59-
    • 8 x 25: on 0:30, odds easy free, evens build to fast IM
    • 1 x 100: various scull w/paddles & snorkel
    • 8 x 75: on 1:15
      • The workout had this written as 25 single arm - 25 double arm (same time) - 25 swim and I did that for the 1st 4
      • I then swam and descended that last 4 from ~0:57 to ~0:46/47

    • 1 x 100: various scull w/paddles & snorkel
    • 8 x 25: on 0:30, odds easy free, evens done as 2 fast fly and 2 fast breast
    • 1 x 50: float-down w/snorkel

    TOTAL: 2,050 SCY

    Comments:
    • The water was so perfectly chilled - I couldn't have asked for a better pick-me-up.
    • Tomorrow should be lighter, work-wise, as our company officially has both Thursday and Friday off for the 4th of July ... which, of course, means that I only have planned calls for about half the day I am hoping to join the UCLA Masters team tomorrow morning and, if I get there and they'll have me, really hoping for a LCM workout.
    • Though it won't be a true taper meet, I have decided that I will try to go hard and be consistent this week and next, then rest up the week of the 13th for the Swim Devil Heatstroker meet being held at Cactus Pool (https://www.clubassistant.com/club/m...1044&smid=6785) and focus on the following:
      • Saturday - 200 breast and 100 free
      • Sunday - 50 free and 200 free


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


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



    Open water courses trained/competed since 2007


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