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Of Swimming Bondage

bondage:

  • dictionary.com: the state of being bound by or subjected to some external power or control

Though I swore at 22 I would hang my suit up forever, I am compelled to swim, to relish in the pain/pleasure continuum across workouts and meets, to be forever & happily enslaved by this odd sport.

In my 50s now, I've created this blog to keep me motivated, chart my progress and, possibly, offer some insight to others.

  1. Boy in the Bubble

    by , December 29th, 2015 at 03:56 PM (Of Swimming Bondage)
    I managed to log a whole 1,300 LCM on Sunday at Cactus and was feeling like the worst of my illness was behind me. I was thankful for that, especially as I had to wake up #2 and #3 daughters at 3am on Monday to make the long trek out east to hang with my parents, siblings and their families in Hilton Head for the rest of this week. While the travel day was long (thanks to me being a cheap-o father using Southwest points to get us to Atlanta and then driving the rest of the way), we were rewarded with a nearly full family reunion, something that hasn't happened since 2013.

    One of the many great things about my family - and credit goes to my parents for raising us with a fitness-focus - is that everyone is still involved in some way or another in a variety of sports. We all stayed up quite late last night and slept in fairly long this morning, but then dispersed into different pods of people - some walked, some ran, some biked, some hit the weight room and my Dad, younger sister and I headed over to the Island Recreation Center around 11am for a swim in their bubble-topped pool:



    I had swum here back in fall of 2009, and probably before that, but the pool has had a little bit of a makeover with new a new bottom and tiles around the edges. I also don't recall them having two big digital pace clocks. Though my picture shows the pool empty, it was hopping when we arrived and we all had to share lanes with other swimmers. I felt the best I have since I first started feeling bad and just wanted to see what I would do on my Broken Mile workout in SCY:

    Warmup sets (1,500 set)


    • 1 x 400: IM, kick drill
    • 4 x 100: on 1:30, free swim, descend w/snorkel (1:13, 1:11, 1:09, 1:02+)
    • 4 x 100: on 1:45, IM kick on back, descended 1:31 -> 1:27
    • 6 x 50: on 0:55, #1 and #6 easy w/snorkel, #2 to #5 strong fly/back (0:34+), back (0:35), breast (0:39), free (0:30)


    Broken Mile (1,500 set / 3,050 total)



    • 3 rounds of:
      • 3 x 50: on 0:45, ranged from 0:31 to 0:31++
      • 2 x 100: on 1:25, solid 1:04 to 1:04+
      • 1 x 150: on 2:05, 1:40, 1:37, 1:37


    Cool down with 5 x 50 on 0:40, 0:45, 0:50, 0:55

    TOTAL: 3,250 SCY

    Commentary:


    • I felt simultaneously so crummy from having been out of the water for so long and so happy for feeling like I can get back to training. It was a great way to start the day.
    • Keeping with the family fitness theme, we have four teams lined up for a family 4 on 4 basketball tournament later today.
    Tags: broken mile
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  2. Gifts for the sick swimmer

    by , December 26th, 2015 at 02:02 PM (Of Swimming Bondage)
    It's a close call in my books as to what were the best gifts I received for Christmas with the early gift of Augmentin plus Flonase on the 23rd from my handy nurse practitioner running neck and neck with the bounty of swimming-inspirational reading materials from my family:



    I was already starting to feel good enough yesterday to do an early version of our New Year's Day "Polar Bear Jump." We had to do it early because #1 has to head to her holiday training camp on Monday. My oldest daughter and I have been doing this since 2001 (when she was 4), always into our unheated pool, and my other daughters joined when they each turned 4, respectively. Though jumping in the water in Arizona doesn't sound too bad, our water temperature is almost always in the low 50s and was 52 yesterday with the air temp at 55. Here's the ~1 minute GoPro of the experience.

    https://youtu.be/SmZCeajzyYc

    I did feel good enough this morning to head over with #1 to the JCC for a gentle yoga class after 5 days of nothingness. Cactus is closed today, but reopens tomorrow and I plan to grace the few SCY lanes with my out-of-shape self.
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  3. Pathetic-K

    by , December 21st, 2015 at 05:23 PM (Of Swimming Bondage)
    I actually didn't think I felt worse today than I did yesterday until I got in the water. I had planned on doing a typical 1,500 warmup and then was going to attempt something totaling 500 with a little more than warmup-level intensity, but I only did this in LCM:
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:40, free swim w/snorkel descending - started at 1:29 and got down to 1:25
    • 4 x 50: on whatever ... the intent was to see how well I could swim each stroke, but every 50 devolved into something resembling nothing like swimming


    I got out, went home and crashed on the couch for 45 minutes. Never before has 1,000 meters taken so much out of me.
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  4. Man Cold 1500

    by , December 20th, 2015 at 06:25 PM (Of Swimming Bondage)
    The last two days I haven't been quite as bad as this guy ...

    ... but I really wanted to be. I had little motivation to do much, but finally dragged my butt over to Cactus today and did a 1,500 LCM "workout" consisting of:
    • 1 x 300: non-free IM, kick-drill
    • 9 x 100: on 1:40, free, 3 w/buoy & paddles, 3 w/buoy, 3 swim
      • I thought I would descend each set of 3 and was like 1:28 -> 1:26, 1:26 -> 1:25, 1:24 -> 1:15 (*with a HUGE amount of effort*)

    • 6 x 50: on 1:00, odds easy, evens attempted to be strong fly (0:39), back (0:43), free (0:34)


    I gotta feel better tomorrow, right?
    Categories
    Swim Workouts
  5. Genetically unlikely to be a sprinter

    by , December 17th, 2015 at 01:23 PM (Of Swimming Bondage)
    Awhile back, I spit in a test tube and mailed it off to 23andme to have them run my DNA. Although it took awhile, I finally got the reports back today and, for an analytics geek like me, it is a treasure trove of information and insights. I'm not going to expose my whole profile here, but I thought this analysis on traits was particularly relevant for my swimming blog:

    Muscle Performance

    Athletic performance can be influenced by a number of factors, some of which are genetic. Genes determine between 20-80% of the variation in traits like oxygen intake, cardiac performance, and muscle fiber composition. To date, more than 150 genes have been linked to different aspects of physical performance. One of the clearest associations is seen with a gene called ACTN3 that is normally turned on in a type of muscle fiber used for power-based sports. A single SNP can turn this gene off. While this genetic change does not cause any health effects, it may contribute to whether you are a sprinter or a marathoner.



    The results were probably the least surprising for me of the entire set of data, but it validates my experience, gives me a handy excuse for when I negative split a 50 free and encourages me to keep on my re-found path of training for the mile!


    Who Genotype Genetic Result
    CC Two working copies of alpha-actinin-3 in fast-twitch muscle fiber. Many world-class sprinters and some endurance athletes have this genotype.
    CT One working copy of alpha-actinin-3 in fast-twitch muscle fiber. Many world-class sprinters and some endurance athletes have this genotype.
    Patrick Brundage TT No working copies of alpha-actinin-3 in fast-twitch muscle fiber. Few world-class sprinters have this genotype, but many world-class endurance athletes do.
    As for today, I hit the hay a little before 9pm last night and had a fitful 10 hours of sleep. I don't feel much better than yesterday, but also don't feel worse. I did my 20 minute hotel room yoga and then following lame-oh dryland work:
    • 10 pushups
    • 10 squats
    • 25 crunches
    • 30 seconds downward dog
    • 10 squats
    • 30 seconds plank
    • 10 pushups
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  6. Sickly pleasant 2K

    by , December 16th, 2015 at 09:44 PM (Of Swimming Bondage)
    I think my most oft-repeated brag is that I never get sick. I follow that up with my recipe for a lifetime of health: near-daily immersion in those lovely chlorine baths we call swimming pools. While I know that is not true, I really, rarely get sick. When I do get sick, it's usually just a head cold that goes away in a few days.

    I awoke this morning with my head pretty full of gunk, my throat scratchy and my nose running. Throughout my 20 minute hotel room yoga session, the thoughts running through my head were not "Om," but more along the lines of, "What's this weird stuff going on in my head?" and "Was that sushi burrito from the San Jose airport maybe not the right choice for dinner?"

    I was really puzzling with what was going on until I took my first flip turn at the Pleasant Valley Aquatic Center and felt the pressure bearing down on me that I finally clued in that maybe I'm coming down with something. If I am, it does make sense: on those rare occasions when I do get a tad under the weather, it is almost always in the aftermath of a big push at work or in the pool. My body generally seems to do a good job of holding itself together through whatever big event is going on in my life and then, when the relaxation period comes after that, it lets itself go.

    Though I really wasn't intending to push anything hard on my 2K swim today ...
    • 1 x 400: IM, kick-drill
    • 12 x 100: on 1:20, free descend in sets of 4, 1st round w/buoy & snorkel, 2nd round w/snorkel, 3rd round swim
    • 3 x 100: on 1:45, IM kick w/board, descend
    • 1 x 100: scull with snorkel

    ... I also didn't expect to have such a hard time descending in YARDS from 1:13 to barely sub 1:10 on those 100s. In retrospect, because I didn't really admit to myself until an hour after the swim that I might be getting sick, these results made sense.

    Fortunately, I don't have a late night tonight and my first meeting is not until 9am tomorrow. I'm going to try to get to sleep early (thank you very much, Mr. Nyquil) and then not set an alarm until 7:30am. If I happen to wake up on my own early enough to grab a swim, that will be a bonus. If I don't, then my body clearly needed the rest more.
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  7. Santa Clara 1K

    by , December 15th, 2015 at 11:42 AM (Of Swimming Bondage)
    I flew into San Jose late last night and got started on my post-season recovery week with an easy 1,000 SCY at this surprisingly regulation length 25 yard pool at the Santa Clara Marriott:



    My goal this week is just to do five workouts, going 1K, 2K, 3K, 4K, 5K, with the last one done this weekend at Cactus when they switch to Long Course for the entire holiday season. I also did a quick round of hotel drylands before I jumped into the pool -
    • 10 pushups
    • 10 squats
    • 25 crunches
    • 30 seconds plank
    • 30 second downward dog
    • 10 squats
    • 10 pushups


    For the millionth time in my Masters swimming career, I'm going to say I'm going to commit to maintaining some semblance of a strength program. Thinking back to when I swam really well in my shorter distance freestyles in the '09-'10 timeframe, while I did have the aid of the bodysuits, the biggest difference in my training was that I was pretty consistent about lifting, doing core work and yoga. As my mind is more firmly focused on 2017 when I age up rather than next year, this should be a very good, long timeframe in which to focus on that.

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

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



    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
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  8. MAC Speedo December Invite

    by , December 13th, 2015 at 07:46 PM (Of Swimming Bondage)
    If I consider this an in-season meet, I swam exceptionally well. If I think of it as a taper meet, it was kind of not so hot. But, since I've been reading Thich Nhat Hahn's The Art of Power (http://www.amazon.com/The-Power-Thic.../dp/0061242365), I went into this meet with a complete, Buddhist non-attachment to results ... well, as complete as this non-Buddhist, Type-A, swim blogger could achieve.

    The weather was cold - mid to upper 40s to maybe low 50s by the time I finished my 400 IM - but sunny and the water was pretty perfect: not the overly hot stuff that many outdoor pools aim for during the winter months, but also not the 78 degrees I'd like if we were swimming indoors in a climate controlled environment. I ended up only swimming the 200 free and 400 IM, but was pleased with both.

    200 free

    • Best time - 1:48.81 from Austin Nationals in 2008
    • San Antonio Nationals - 1:49.68
    • Today - 1:51.60
    • Comments:
      • Given how hard it was for me earlier in the week to get under 0:30s on pace 50's, I had no idea what to expect.
      • In retrospect, I was way too conservative on the first 100 (out in 55.3), but that only served to make my 50 splits look awesome - 26.6, 28.7, 28.7, 27.6
      • Outside of a 1:49.9 I popped in an in-season meet back in January 2011 and 1:50.8 I went back in the fall of 2010, this is about as fast as I go in-season. Now, it wasn't truly an in-season meet, but I'm still pleased with it.


    400 IM
    • Best time - 4:15.17 (Greensboro Nationals, 2012)
    • Today - 4:25.18
    • Comments
      • I was really pleased with this as, outside of the 4:21.1 I went at Santa Clara Nationals in 2014, I haven't been under 4:27 since I swam that 4:15 back in 2012. Granted, I haven't really focused on the IM in earnest since 2012, but, outside of the fly, everything felt pretty strong and smooth.


    All-in-all, it was a good little morning of swimming and a nice way to wrap up the fall/winter season. I'm going to take a week with a lighter focus and then return my attention to the 1500. I've got a dream to swim the Olympic Club's 1500 at the end of January - https://www.clubassistant.com/club/m...1795&smid=7068. I will either swim that or go down to Tucson on that Sunday and swim the Polar Bear meet where I'd do the 1650. After that, I'll make an event plan for Greensboro and re-jigger my training.
  9. Unofficial new 400 kick PR

    by , December 12th, 2015 at 04:12 PM (Of Swimming Bondage)
    The last two years I have gotten a daughter of mine to time me so that I could do the MEMO 400 kick postal event (https://www.clubassistant.com/club/c...1983&cid=66848) and have gotten better each year ...
    • 12-15-13 - 5:46.34
    • 12-06-14 - 5:38.25


    As I've been resting this week and couldn't make it down to race either last night or this morning at the MESA SCY meet, I decided to head over to MMR after my daughter's basketball game (which they won ) and have a run at it. I couldn't, however, convince either her or my wife to time me, so this won't count for an entry time since I timed myself with a Timex on my wrist. Moreover, I missed hitting the stop hard enough, but I was 5:30+. I used the same kick mix as last year (http://forums.usms.org/entry.php?346...tal-kicking-PR) - twice through 50 dolphin and 100 flutter with a 25 dolphin - 75 flutter mix to finish the last 100. I was pretty happy with this, but hope that I can convince #1 daughter to race this with me next weekend when she's back home and #3 daughter to time us for official times.

    It does look like I'll make it down tomorrow morning to race the 200 free and 400 IM at the Mesa Speedo Invite (https://www.teamunify.com/azmac/__ev...r%20Invite.pdf). I'm going to try to to see what I can put up in the 200 with a controlled race strategy and then I'd like to see if I can get under 4:25 in the 400 IM, as my 4:55.5 from SCM converts to 4:25-high/4:26-low.

    Other than that, I've had a great time catching the webstream of the Duel in the Pool today, as well as a few events in last night's session.
    Categories
    Uncategorized
  10. Rain-drenched and happy

    by , December 10th, 2015 at 11:39 AM (Of Swimming Bondage)
    As my meetings ended yesterday in downtown San Fran and start this morning in the same, I grabbed a pad via Airbnb on the edge of Chinatown and, while not the fanciest of buildings, it had an awesome bed and I slept like a old, deaf dog - completely out, completely oblivious to any street noise and it wasn't too hard to awake for the 5am alarm clock.

    What was hard, though, was this desert rat walking through the morning rain. I knew the forecast was for rain today and had my umbrella, but when I first walked out the front door and was hit with sheets of blowing rain, knowing that I had a mile walk from the North Beach pool, I actually turned back around and was going to blow off the swim, but, having not swum yesterday, I soldiered on and was glad for it. While I did arrive at the pool almost as wet as I would be after my actual swim, the rain was pretty warm for a December and the walk through the quiet streets was contemplative and almost as rejuvenating as my 1,550 SCM workout.

    I did the same 1,250 meet warmup I've been doing lately along with 6 x 50 alternating a strong 50 (back, breast, free) followed by an easy 50 on 1:00. The water was about a perfectly chilled as you could ask for. It's been awhile since I've swum at this pool ...



    ... and I had forgotten what a great idea they had - the pool on the left hand side is the 'lap pool' and kept at 78 or so, whereas the pool on the right hand side is kept warm. The only bummer about the setup is that each pool has 3 "health-club-width" sized lanes, but they split it with one lane rope. This creates two ultra-wide lanes, which is fine enough if there are few swimmers as it was today when I had a lane to myself. It would have been better had they been able to create 3 "competition-width" sized lanes.

    It wasn't surprising that, after a season of only focusing on the mile, I can generate little to no speed. I felt stiff in the water and not at all rested, but my times on the 50s at the end were slightly faster than what I'd need to go to swim a decent enough 400 IM on Sunday, but also with slightly more effort than I'd need to maintain. My daughter's basketball game has been moved from Saturday afternoon to Saturday morning, so I won't get to race that day. With that in mind, then, I will race both the 200 free and 400 IM on Sunday and see what I can do.
    Categories
    Swim Workouts
  11. Pain-inspired morning wear

    by , December 8th, 2015 at 03:47 PM (Of Swimming Bondage)
    I am not sure why I felt so bad, tired and just piss-poor in the Westmoor Giammona pool this morning as this is a facility where, almost without fail, I have great workouts. Today was not so:

    • Standard meet warmup of 1,250
    • 3 rounds on 3:00 of 100-50
      • 100 supposed to be strong, but at 500 effort pace and feel, aiming for 57+, but never got under 1:00
      • 50s easy

    • 2 rounds of 3 x 50 on 1:00
      • 1st 50 of each round fast stroke - back (0:30+) and breast (0:35+)
      • next two 50s were easy

    TOTAL: 2,000 SCY

    Comments:


    • Just chalk that one up to taper blues and blahs as I had a great night of sleep, if a bit shorter than optimal.
    • #3's first basketball of her season (and, in this case, her life) changed this Saturday from an afternoon game to a morning game. That will definitely mean I miss the 100 free at the meet Saturday, but there's still a possibility of me making it down to Mesa for the 500.
    • However, based upon how my freestyle felt this morning, I suspect I should just blow off Saturday and then show up to race the 400 IM on Sunday, with the 50 thrown in as a warmup race.
    Tags: meetminus4
    Categories
    Uncategorized
  12. Pajama-inspired daywear

    by , December 7th, 2015 at 08:06 PM (Of Swimming Bondage)
    I was lounging around on Saturday morning, determined to bask in the warm glow of my season's goals accomplished, perusing the Wall Street Journal's weekend magazine supplement and came across the phrase "pajama-inspired daywear" to evidently describe the new, uber-relaxed clothes the fashionistas think we'll be donning in 2016. While I've been way ahead of that fashion trend ever since I started predominantly working from home in 2002 (when not traveling to clients), I found it a good theme for the training I intend to do this next week as I attempt to extend my taper into this meet next weekend - https://www.teamunify.com/EventShow....894&team=azmac - that Paul Smith has dually sanctioned. I won't be able to make it for the distance night on Friday, but have entered the following:
    • Saturday
      • 100 free
      • 500 free

    • Sunday
      • 200 free
      • 50 free
      • 400 IM


    I'm still not 100% committed, in my mind, to swimming anything other than the 100 free, 50 free and 400 IM. Factors weighing in my decision of what to swim include:
    • Weather - if it's too cold, I probably won't stick around for multiple events in any day
    • Timeline - there might be conflicts with other commitments
    • Motivation to swim a semi-fresh 400 IM will almost for sure mean I don't swim the 200 free


    I think my strategy will be to show up for the 100 and then keep every other event optional until the 400 IM.

    After taking Saturday off, I did this on Sunday:
    • Basic meet warmup (1,250)
      • 1 x 400: IM, kick-drill by 25s
      • 12 x 50: done as
        • 4 descend free w/snorkel on 0:45
        • 4 kick descend on back going 25 dolphin - 25 breast on 1:00
        • 3 steady (aim for 29s) on 0:40, free swim
        • 1 easy on 1:00

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

    • 400 IM pace 50s
      • 8 x 50: on 1:00, trying to hold target 400 IM pace (e.g., 0:30, 0:31+, 0:36, 0:29), which I mostly did

    • Cooled-down 4 x 50 active recovery


    Today's workout was a little longer
    • Standard meet warmup of 1,250
    • 4 rounds on 3:00 of 100-50
      • 100 supposed to be strong, but at 500 effort pace and feel, aiming for 57+, but was 0:59, 0:59, 0:58+, 0:59
      • 50s easy

    • 3 rounds of 3 x 50 on 1:00
      • 1st 50 of each round fast stroke (no free), but was kind of slow at 0:29+++, 0:31, 0:36+
      • next two 50s were easy


    I think for the rest of this week, I'm just going to take today's workout and pare down the fast efforts.

    Whatever happens this weekend will be just fine in terms of results. I'd like to feel interested enough to race both the 500 and 400 IM and see what kind of times I can produce, but, if I can't, it's no big deal. I'm pretty stoked with how my season focus on the 1500 worked out and really using this week as an interlude before I return back to focus on some more distance training for the SCY season!
    Categories
    Uncategorized
  13. "Long Beach" Meet - SPMA Champs

    by , December 4th, 2015 at 09:54 PM (Of Swimming Bondage)
    My dream outcome did not happen - my client didn't award me the big 2016 project yesterday I'm hoping and start discussions this morning, but there was a decent enough outcome at the end of a long day yesterday: the client is delaying their decision for a couple of weeks which means that (a) we haven't lost it yet and (b) I was able to work through 1pm today and then take the afternoon off to swim a couple of events here, the La Mirada Splash pool complex:



    for the first day of the SPMA SCM Championships. I took that picture after my 1500, but before my 200 IM. It was pretty overcast until sometime after the 1500, then turned a bit sunny. Here's how my brief sojourn there worked out.

    1500 free

    • Best time - 17:26.31 (09-26-15)
    • Today - 17:10.64
    • Comments
      • I had 4 goals in mind before I swam this today:
        • Bare minimum - beat the 17:26 from earlier this season
        • Go for #1 - beat the 17:18 that was currently sitting atop my age group event rank for this season
        • Get a record - beat the 17:04 AZ state record
        • Dream - get under 17:00

      • So, 2 out of 4 isn't bad - I was actually really pleased when I saw the time.
      • The race felt pretty darn good - I was in Lane 5 and had Mike Shaffer over in lane 3. There was an over-ambitious 20-something between us who I ended up lapping a couple of times.
      • Mike had told me before the race that he was going for an 800 split, so I didn't try to go out with him, but, based upon my relative position to him through the 800, I figured I was having a good race.
      • My whole goal throughout the event was to try to channel my oldest daughter. When I watched her swim last weekend, she was a master of consistent stroke count, stroke rate and breathing pattern. I was pretty successful through about the 950-1050 range, but then I got sloppier through the last third of the race.
      • Still, this made my season and training focus worth it ... and motivated me to continue on this path as I think I've still got the ability to be sub 17.
      • The SwimPhone splits only seem to go through the 550, so I'll be interested to check out the detailed splits when I get home to my iPad and MeetMobile app later.
      • I'm hoping I can make this - http://www.pacificmasters.org/comp/p...t/16tocScm.pdf and hereby invite all distance dudes in my age group to see if they can make it, too!


    200 IM

    • I had time enough to swim this event and just wanted to see what I could throw down. Given that I went 2:18.26 last year without a 1500 before it, my 2:19.0 today was decent enough. Mark Magee and I had a great race in the middle of the pool (Mark was 2:19.3), but we both completely did not see Rick Hamilton drop a 2:17.7 from lane 1 (and in our age group).


    All in all, a very great way to spend a couple of hours!


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



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


    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 December 5th, 2015 at 06:11 PM by pwb

    Tags: pool list
    Categories
    Masters Swim Meets / Events
  14. Pleasant Bit o'swimming

    by , December 3rd, 2015 at 12:02 PM (Of Swimming Bondage)
    I flew over to Burbank late last night and really struggled to get my butt out of bed this morning to be at the Pleasant Valley Aquatic Center for their 5:30am lap swim opening time. For the first time in a long time, I had to share a lane, but the other guy was a decent swimmer and we had no issues. I did what will essentially be a slightly longer version of my mile meet warmup:


    • 1 x 400: IM, k/d
    • 12 x 50: as follows
      • 4 on 0:45 descend free w/snorkel (0:35 -> 0:30)
      • 4 on 1:00, descend dolphin-breast kick on back (0:45 -> 0:42)
      • 3 on 0:40, free swim, try to hold 0:30s (did it)
      • 1 easy w/snorkel on 1:00

    • 8 x 25: on 0:30, odds easy, evens strong IM order
    • 1 x 50: easy w/snorkel
    • 4 x 100: on 1:20, try to hold 1:01s and was 1:01+, 1:02, 1:00+, 1:01+
    • 4 x 50: active recovery on 0:40, 0:45, 0:50

    TOTAL: 1,850 SCY

    Commentary:


    • Despite the shorter night of sleep, I felt better in the water today than yesterday.
    • I started reading Rich Roll's Finding Ultra (http://www.amazon.com/Finding-Ultra-.../dp/0307952207) a couple of days ago and am enjoying this. Though I don't know Rich, he swam at Stanford in my era and one of the scenes he paints in the early part of his book is a dual meet against Texas. That meet stood out for him for reasons you'll have to read about, but it also stood out for me - we got our asses handed to us by the Cardinal and it was the first time I had ever seen Eddie Reese really frustrated with us. Eddie was never the kind of person to yell, but, the next morning before our dual meet with Berkeley, we got read the riot act - in the kind of calm, measured and cool way that was probably more disconcerting to us than if he had just yelled at us. Oh yeah, I also remember that meet because in the 1000, I swam not horribly (not great) and still got lapped by Jeff Kostoff.
    Categories
    Swim Workouts
  15. SCY Pulse Plot

    by , December 2nd, 2015 at 02:30 PM (Of Swimming Bondage)
    I have very rarely done my "Salo Pulse Plot" workout in SCY, but wanted to do this as kind of a taper workout today. The only other times I've done this in SCY were last February and March, so at least I had something to compare it against. As with my recent efforts, I tried very hard to hit the percentage effort targets by first thinking through what my peak speed would be and then slowing down from that. My goals going in, then, were:
    • 100% = 57.5
    • 90% = 1:03.25
    • 80% = 1:09
    • 70% = 1:14.75


    I did a shorter warmup than I typically do for this workout as I wanted to keep my overall volume in the low 2K range.

    Warmup sets (1,250 set)
    • 1 x 400: IM, k/d
    • 12 x 50: as follows
      • 4 on 0:45 descend free w/snorkel (0:34+ -> 0:30)
      • 4 on 1:00, descend dolphin-breast kick on back (0:47 -> 0:41+)
      • 3 on 0:40, free swim, try to hold 0:30s (did it)
      • 1 easy w/snorkel on 1:00

    • 8 x 25: on 0:30, odds easy, evens strong IM order
    • 1 x 50: easy w/snorkel


    Salo Pulse Plot (1,000 set / 2,250 total)

    8 x 100: on 3:00, pulse plot, going 70-80-90-100-100-90-80-70 percent effort and taking pulse at 0:10, 0:30 and 1:00 after each repeat

    • 02/19/2014 - 1:08, 1:04, 1:02, 1:00+, 1:00+, 1:01+, 1:05, 1:06
    • 03/20/2014 - 1:05, 1:00, 0:59, 0:57+, 0:56, 0:59, 1:01+, 1:04
    • 12/02/2015 - 1:08, 1:05, 1:01, 0:57, 0:57, 1:00+, 1:05, 1:07.5


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

    TOTAL: 2,250 SCY

    Comments:


    • I had a much better night of sleep last night and felt more powerful and in control in the water.
    • Pulse plot looks good when compared to 2014.
    • I'm currently a bit bipolar about swimming this Friday:
      • On the positive side, I think I can throw down a decent enough 1500 and would appreciate the opportunity to see how close I can get to 17:00
      • On the negative side, I will only be able to swim it if, professionally, I don't hear good news by Thursday about a big project we've bid on. If we win the project, I will most likely need to be in client meetings through the afternoon (my heat of the 1500 will likely go off around 2:30pm).
      • As much as I'd like to swim the 1500, I'd rather win this project.
      • There is a scenario where we win the project and the meetings don't happen until next week: that's my super-happy, but low probability scenario.
    Tags: pulse plot
    Categories
    Uncategorized
    Attached Thumbnails Attached Files
  16. 32 degree broken mile

    by , December 1st, 2015 at 06:40 PM (Of Swimming Bondage)
    Back at home and I dropped into Cactus this chilly morning to do my broken mile workout, trying to hit 0:30/1:01/1:32 and feel like this was a sustainable pace for a mile. It started off very roughly during warmups, but then

    Warmup sets (1,550 set)


    • 1 x 400: IM, kick drill
    • 4 x 100: on 1:20, free swim, descend w/snorkel (1:14 -> 1:05)
    • 4 x 100: on 1:45, IM kick on back, descended 1:30 -> 1:25
    • 12 x 25: on 0:30, odds easy, evens strong (fly, back, breast, free, breast, fly)
    • 1 x 50: easy w/snorkel


    Broken Mile (1,500 set / 3,050 total)
    All times SCM except where noted


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

    • 50s
      • 04-12-12 - 0:32 to 0:33+
      • 04-18-14 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34
      • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
      • 08-26-15 - 0:35s on all rounds
      • 09-02-15 - 0:33 to 0:33+ on all rounds
      • 09-09-15 - solid 33s on round 1 and 2, then 0:33+ to 0:34+ on round 3
      • 09-19-15 - 0:35s on round 1, 0:35, 0:34+, 0:34, 0:34 on round 2, 0:34s on round 3
      • 09-25-15 - 0:35s on round 1, 0:34+ on round 2 and 0:33s on round 3
      • 09-30-15 - 0:33s on rounds 1 and 2, 0:33+ to 0:34 on round 3
      • 10-06-15 - 0:32+ on round 1; 0:33 then 0:32+ on round2; 0:32s on round 3
      • 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
      • 11-05-15 - SCY - 0:30s
      • 11-12-15 - SCY - solid 0:29s, maybe one 0:28+ and one 0:30-
      • 11-25-15 - SCY- 0:30+/0:31 on round 1, 0:30s on round 2 w/snorkel, 0:29s on round 3
      • 12-01-15 - SCY - all 0:30s


    • 100s
      • 04-12-12 -- were 1:06 to 1:08, those bookends each occurred once
      • 04-18-14 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
      • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
      • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3
      • 09-02-15 - 1:08 to 1:08+ on all rounds
      • 09-09-15 - 1:07 & 1:07+ on round 1, 1:08s on round 2, then 1:09+ and 1:11 on round 3
      • 09-19-15 - 1:12+, 1:11, 1:12, 1:10+, 1:10+, 1:10
      • 09-25-15 - 1:12, 1:10, 1:10+, 1:10, 1:08, 1:08
      • 09-30-15 - 1:07, 1:07, 1:07+, 1:07+, 1:09+, 1:11 (last one w/buoy)
      • 10-06-15 - 1:06+, 1:06+, 1:06+, 1:07, 1:06+, 1:06+
      • 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
      • 11-05-15 - SCY - 1:00/1:01s
      • 11-12-15 - SCY - 0:59s/1:00-s
      • 11-25-15 - SCY - 1:02/1:00+ on round 1, 1:02s on round 2 w/snorkel, 1:01s on round 3
      • 12-01-15 - SCY - all 1:00+/1:01s

    • 150s
      • 04-12-12 - 1:41, 1:41, 1:40
      • 04-18-14 - 1:42, :142+, 1:43
      • 08-25-14 - 1:48, 1:50, 1:46
      • 08-26-15 - 1:51, 1:47, 1:50
      • 09-02-15 - 1:43, 1:43, 1:42
      • 09-09-15 - 1:43, 1:43+, 1:49 (even though I put on a buoy and paddles to try to help my failing arms)
      • 09-19-15 - 1:48, 1:46+, 1:45
      • 09-25-15 - 1:46+, 1:46+, 1:41+
      • 09-30-15 - 1:42+, 1:43, 1:50 (last one w/buoy & paddles)
      • 10-06-15 - 1:40+, 1:40, 1:40
      • 10-21-15 - 1:40, 1:39+, 1:37+
      • 11-05-15 - SCY - 1:33, 1:32, 1:33
      • 11-12-15 - SCY - 1:30, 1:29, 1:28+
      • 11-25-15 - SCY - 1:32, 1:37 (w/snorkel), 1:33
      • 12-01-15 - SCY - 1:32+, 1:32+, 1:30 (pushed the last one harder)


    Cool-down (200 set / 3,250 total)
    4 x 50: on 0:40, 0:45, 0:50, 0:55 active recovery with snorkel

    TOTAL: 3,250 SCY

    Comments:
    • As I didn't really swim much since last Thursday, I was expecting to feel a bit weak in the water and I did during the warmups, but those fast 25s must have revved me up as the broken mile felt pretty smooth.
    • I almost slipped on the ice on the pool deck before my swim!

    Updated December 1st, 2015 at 07:37 PM by pwb

    Tags: broken mile
    Categories
    Swim Workouts
  17. Best swimming weekend ever!

    by , November 30th, 2015 at 12:05 PM (Of Swimming Bondage)
    I've had some pretty cool swimming experiences in my life and some awesome swimming trips, but nothing really compared to the highlights of watching my oldest daughter have what can only be described as the best meet of her life. After Friday night's massive drop and runaway win in her 800, she kept piling up great swim after great swim:
    • Saturday
      • Had a great 200 SCM free race with her teammate down to the wire with my daughter getting silver and completely dispensing with the 1:59s as she got under 2:00 for the first time, going 1:58.66 (from 2:00.9 last year).
      • Then, there was a double surprise, as she not only was on the 4 x 100 free relay, but she dropped the fastest split at 55.2!

    • Sunday
      • Much like her 200 free, she battled with a different teammate in the 100, skipped over the whole 56 second range and came up with another best time (55.96 vs. 57.3 previous best) and the silver medal!
      • While the 100 and the 200 frees were the best "on-the-edge-of-your-seat" races with the close battles with her teammates, the 400 was arguably her gutsiest and most exciting race to watch. At times in the past, her coaches have told her she was a little too timid going out in her races, so I think they advised her to let it rip from the outset. She was out at the 100 in 59 and hit the 200 wall at 2:01, well under a 13-year-old pool record split. The stands were packed as there was a very tight team race for both the men's and women's races and a lot of the other UBC sports teams were in the stands cheering. This was the last individual race of the night and the place was raucously loud. My daughter had gone a best time in the morning of 4:15.0 (vs. 4:16.2 last year) and, while she couldn't hold on for the pool record, had an amazing 4:10.49 swim. I have seen her tired after races, but she could barely make it out of the pool - clearly spent, but happily so after a great weekend.

    • At the end of the meet, both the UBC men's and women's teams won, by relatively slim margins (e.g., only 12.5 points on the women's side) ... and there was much rejoicing.
    • As fun as it is when I perform well, nothing can compare to the joy of watching your children be happy and exceed/achieve their goals!


    Beyond the great swims, I learned something (well, a lot) from my daughter this weekend. She and her coaches made a decision this season to switch from training primarily for the 800 to training for the 200/400, moving from the distance lane to the mid-distance lane, both with the idea that this would be a refreshing change (she has trained for distance since she was like 12 or 13) and because that should give her the range & speed to race the 4 events she did. Clearly, that was the right strategy and it's a good lesson for all of us Masters swimmers to mix our training up from time to time.

    As for me, I didn't swim on Sunday and then dropped into the Vancouver Aquatic Centre this morning for a 1,500 LCM "workout" where I did some pace 50s (6 of them, going 34/35) and then a pace 100 (1:08) ... with less swimming traffic than Saturday, but still more than was good for a real workout.

    The SPMA psych sheets are up - http://lbgrunions.org/generalinfo.html - and I'm still on the fence, work-wise, as to whether or not I'll be there. I should get some news from a key customer today or tomorrow that will have a major impact on my ability to attend. If I don't get to race, it will be a bit of a bummer, but I'm then still holding out hope that Paul Smith gets the dual sanction for this SCY meet on the following weekend - https://www.facebook.com/events/1645050612436865/.
    Categories
    Uncategorized
  18. Vancouver Aquatic Centre

    by , November 28th, 2015 at 07:32 PM (Of Swimming Bondage)
    The beauty of this weekend kept on giving this morning as our Marriott-points-booked hotel just happened to be less than a 10 minute walk away from the cavernous Vancouver Aquatic Centre (it's good to be the travel-booker in the family):



    I didn't get myself going early enough to join the 6:25am Canadian Dolphin Masters workout, but in hindsight wished that I had. While I got the treat of swimming long course and the pool doesn't look that crowded in that picture I took after my swim, there were probably 6-8 other swimmers in the "fast" lane with me throughout my 2K "workout." I managed to do a few pace 100s, but never without having to pass people up the middle, resorting to my open water stroke complete with sighting. I did a passable number of pace 50s, trying to hold 33+/34- while feeling like I was at 1500 pace, but about the fastest interval I could do these on was 0:55, which was the 50 speed of the faster of the "fast" swimmers sharing my lane. I think the most I did consecutively was four before running into too much traffic.

    Still, it was a great way to start the day and a very good, if shallow facility with some weird angles on the roof lines that made backstroke strangely hard to do. I kept running into the lane lines on the 50s I did try backstroke. I think it would be a fine pool to race freestyle in, but not such a good pool for anyone who likes to do deep, underwater SDKs off the start or turns. I'm still intrigued to see which facility they will use for the Americas Masters Games (http://www.americasmastersgames2016.com/) and if that will be a SCM or LCM setup. It's too bad those Games won't be a year or two later since the new UBC pool (late fall 2016) looks like it's going to be great - http://sportfacilities.ubc.ca/constr...quatic-centre/.

    #1 daughter has a light day today and qualified 1st in the 200 free, but she'll have a tough race on her hands tonight against one of her teammates. In the strangest turn of events, since no Brundage in any sport has ever evidenced any sort of speed, she's also swimming the 4 x 100 free relay. Really looking forward to another fun night of watching racing.
    =====================================
    Pools I've trained and/or competed in since 2007


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



    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
  19. 3 pools, 2 swims, 1 RACE :)

    by , November 28th, 2015 at 02:06 AM (Of Swimming Bondage)
    2 pools, 2 swims

    With the City of Scottsdale pools closed, the JCC under repair and none of the local teams doing great Thanksgiving Day workouts like they do in Walnut Creek (https://swimswam.com/a-thanksgiving-...ksgiving-meal/), I was forced to do a bit of local pool tourism to get in some semblance of workouts the last two days:
    • Thanksgiving - I only wanted to do a stretch out swim so the indoor, 25M course at a nearby LA Fitness sufficed. I got a two day trial pass and had intended to use it for both days, but the facility was pretty poor for training - no pace clock and murky water. I still got in a 1,600 SCM version of my standard warmup and was glad enough for that.
    • Black Friday - I went back to where my Masters career all started, the Scottsdale YMCA. This was the pool I first jumped back into in the 2000/01 timeframe when my wife strongly encouraged me to take back control of my health and sanity, both of which I had let suffer significantly due, mostly, to work. The pool is nothing special, a 6 lane 25 yard outdoor course kept a bit too hot, but I rolled through all but the warmdown sets of my "5Cs of Arizona" workout (#2 from http://forums.usms.org/showthread.ph...Start-Nov-9th).


    1 pool, 1 RACE
    This pool and this race was not about me, but about my oldest daughter. She had her conference championships starting up this evening (Canada West) at her home pool at UBC in Vancouver. About a week ago, I had found cheap points seats for my wife, youngest daughter and I to fly up to watch this weekend ... but we wanted this to be a complete surprise for our oldest daughter. In fact, we so wanted it to be a surprise for her that we also surprised our youngest daughter by taking her to the airport and, only then, explaining to her what would happen.

    Everything went smoothly getting up here, but we didn't want #1 daughter to know we were there until after she finished her first event, the 800 SCM free. We lurked around the exterior of the pool until the meet was just about to start and then hid upstairs behind the stands - out of eyesight from the pool deck, but within earshot of the action. We waited patiently until her heat was announced and until we heard the swimmers dive into the pool before we moved into the stands. My daughter has had a love-hate relationship with the 800 for a few years now, but started off this fall season seemingly back in a groove where, if not quite love, she was falling back in "like" with this event. She had gone 8:50.50 last season rested, earlier this season was 8:51.6 unrested and went into the event seeded first, but with the next 3 women seeded from 1 to 3+ seconds behind her. We were treated to possibly the best swim I've ever seen her do - she dropped almost 13 seconds to go 8:37.88, swum with poise and practically perfect split of 4:18.8 - 4:19.0 and won the event. Once she finished and saw us in the stands, we got the treat that parents always love - a HUGE SMILE on their child's face. It was a great way to start the weekend.

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


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


    Open water courses trained/competed since 2007


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

    by , November 25th, 2015 at 10:52 AM (Of Swimming Bondage)
    Typically, this week leading up to Thanksgiving gets quite quiet for me as a sufficient number of my clients and team are taking time off; this year, unfortunately, the pattern has been broken and I'm looking at a fully-blocked day at work. With that in mind, I dropped into Cactus right at the 6am opening and squeezed in my Broken Mile workout:

    Warmup sets (1,525 set)

    • 1 x 400: IM, kick drill
    • 1 x 25: easy to get to the side of the pool with better clock view
    • 4 x 100: on 1:20, free swim, descend w/snorkel (1:10, 1:09, 1:07, 1:01)
    • 4 x 100: on 1:45, IM kick on back, descended 1:28 -> 1:23
    • 12 x 25: on 0:30, odds easy, evens strong (fly, back, breast, free, back, fly)



    Broken Mile (1,500 set / 3,000 total)
    All times SCM except where noted

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

    • 50s
      • 04-12-12 - 0:32 to 0:33+
      • 04-18-14 - Round 1 solid 33s, Round 2 at 33+, Round 3 at 33+/34
      • 08-25-14 - 0:35s on rounds 1 and 2, 0:34s on round 3
      • 08-26-15 - 0:35s on all rounds
      • 09-02-15 - 0:33 to 0:33+ on all rounds
      • 09-09-15 - solid 33s on round 1 and 2, then 0:33+ to 0:34+ on round 3
      • 09-19-15 - 0:35s on round 1, 0:35, 0:34+, 0:34, 0:34 on round 2, 0:34s on round 3
      • 09-25-15 - 0:35s on round 1, 0:34+ on round 2 and 0:33s on round 3
      • 09-30-15 - 0:33s on rounds 1 and 2, 0:33+ to 0:34 on round 3
      • 10-06-15 - 0:32+ on round 1; 0:33 then 0:32+ on round2; 0:32s on round 3
      • 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
      • 11-05-15 - SCY - 0:30s
      • 11-12-15 - SCY - solid 0:29s, maybe one 0:28+ and one 0:30-
      • 11-25-15 - SCY- 0:30+/0:31 on round 1, 0:30s on round 2 w/snorkel, 0:29s on round 3


    • 100s
      • 04-12-12 -- were 1:06 to 1:08, those bookends each occurred once
      • 04-18-14 - Round 1 1:07s, Round 2 1:07+, Round 3 1:08, 1:08+
      • 08-25-14 - 1:11s on round 1, 1:12s on round 2, 1:10+ on round 3
      • 08-26-15 - 1:11s round 1, 1:12-1:10+ round 2, 1:12s round 3
      • 09-02-15 - 1:08 to 1:08+ on all rounds
      • 09-09-15 - 1:07 & 1:07+ on round 1, 1:08s on round 2, then 1:09+ and 1:11 on round 3
      • 09-19-15 - 1:12+, 1:11, 1:12, 1:10+, 1:10+, 1:10
      • 09-25-15 - 1:12, 1:10, 1:10+, 1:10, 1:08, 1:08
      • 09-30-15 - 1:07, 1:07, 1:07+, 1:07+, 1:09+, 1:11 (last one w/buoy)
      • 10-06-15 - 1:06+, 1:06+, 1:06+, 1:07, 1:06+, 1:06+
      • 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
      • 11-05-15 - SCY - 1:00/1:01s
      • 11-12-15 - SCY - 0:59s/1:00-s
      • 11-25-15 - SCY - 1:02/1:00+ on round 1, 1:02s on round 2 w/snorkel, 1:01s on round 3

    • 150s
      • 04-12-12 - 1:41, 1:41, 1:40
      • 04-18-14 - 1:42, :142+, 1:43
      • 08-25-14 - 1:48, 1:50, 1:46
      • 08-26-15 - 1:51, 1:47, 1:50
      • 09-02-15 - 1:43, 1:43, 1:42
      • 09-09-15 - 1:43, 1:43+, 1:49 (even though I put on a buoy and paddles to try to help my failing arms)
      • 09-19-15 - 1:48, 1:46+, 1:45
      • 09-25-15 - 1:46+, 1:46+, 1:41+
      • 09-30-15 - 1:42+, 1:43, 1:50 (last one w/buoy & paddles)
      • 10-06-15 - 1:40+, 1:40, 1:40
      • 10-21-15 - 1:40, 1:39+, 1:37+
      • 11-05-15 - SCY - 1:33, 1:32, 1:33
      • 11-12-15 - SCY - 1:30, 1:29, 1:28+
      • 11-25-15 - SCY - 1:32, 1:37 (w/snorkel), 1:33


    Cool-down (275 set / 3,300 total)
    5 x 50: on 0:40, 0:45, 0:50, 0:55 active recovery with snorkel
    1 x 25: back to the locker room side

    TOTAL: 3,300 SCY

    Comments:
    • My neck is definitely on the mend, but I still thought it wise to do the middle round with a snorkel.
    • I was all over the place in terms of pace and perceived effort, but I was happy enough with the last round as it felt like a stroke rate and effort level I might be able to maintain in a race. If I get to swim the 1500 at the SPMA meet, I'd really like to see if I can get under 17:00, which means I need to get really comfortable holding 1:01s in SCY.
    • I'll have to do some pool shopping the next two days - the JCC where I started swimming last year during the winter is closed for a number of months as they have a massive leak they are repairing, and Cactus is also closed for Thursday and Friday. I've got a couple of options in mind, so I will get wet, but I just don't know what the crowds will be like.

    Tags: broken mile
    Categories
    Swim Workouts