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Swim Workouts

  1. Stayed wetter than I should have expected ...

    by , October 13th, 2017 at 12:45 PM (Of Swimming Bondage)
    ... but I had hoped for more. My company had three intensive (Tuesday through Thursday) and LONG days of meetings at a resort in the Poconos (https://www.woodloch.com/). After missing my swim on Monday evening, on Tuesday morning before I had to hit the road to the resort, I did manage to squeeze in my Wimp-ified 400 IM set at the JCC of Central New Jersey (https://www.1001pools.com/pool-pics?...aItem-it97vwyc) in SCY:

    Warmup sets (1,000)

    • 1 x 400: IM, kick-drill
    • 4 x 100: on 1:45, backstroke descend
    • 8 x 25: on 0:30, odds strong IM order, evens easy


    Wimp-i-fied 400 IM set (1,500 set / 2,500 total)



    • 4 x 50: on 0:55 for all except breast (on 1:00), IM order, strong
      • Pretty much consistent with recent SCM efforts, 0:33, 0:36, 0:39, 0:32

    • 2 x 100: on 1:45, IM, #1 cruise and #2 supposed to be fast, 1:15, 1:10
    • 1 x 50: easy on 1:30
    • 1 x 200: on 3:00, IM, supposed to be fast, was 2:30
    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM, supposed to be fast, was 5:10
    • 5 x 50: active recovery on 0:45, 0:50, 0:55, 1:00


    TOTAL: 2,500 SCY

    On Wednesday morning, I went over to the sports complex at the resort (https://www.woodlochsportscomplex.com/) and got in a great run on the treadmill, my full PT workout and 700 yards of drills in the 20 yard pool (https://www.1001pools.com/pool-pics?...aItem-iudc1xk0). On Thursday, when it became clear that I wouldn't be able to make it back to 'civilization' in time for the evening Berkeley Masters 8pm workout, I did a longer morning 2K workout where I did a 1,000 warmup and then did 10 x 100 IM (with 40 yards of freestyle) where I built up to an all-fast effort by 20s over the first 5 (e.g., #1 20 yards fly fast, #2 20 yards fly, 20 yards back, fast; etc.) and then worked my way back down the ladder. It was pretty good.

    This morning, I managed to get in 2K SCY at a new pool - the Rahway branch of the Gateway Family YMCA. This was actually a very nicely maintained, if older, 6 lane pool. It would've been perfect except they had no pace clock.

    All in all, I was pretty active this week, given the volume of work ... but I still wish I could have swum/worked out more.
    Categories
    Swim Workouts
  2. Pitt riffs & my first 2017 broken mile

    by , October 9th, 2017 at 12:44 PM (Of Swimming Bondage)
    I had another great, building week of training last week, notching up 14K yard equivalents across 5 swimming workouts, along with three short high intensity treadmill runs and my shoulder PT and weights exercises on 5 days. On Friday and Saturday, I ripped off and created some speed IM riffs on workouts from my two favorite Pittsburgh bloggers - http://forums.usms.org/entry.php?41135-Wed-Oct-4 and http://forums.usms.org/entry.php?411...back-to-normal). I was fully planning to do a repeat of my Wimp-ified 400 IM test set (http://forums.usms.org/entry.php?411...hone-was-tired) on Sunday, but, after too much speed breaststroke on the prior two days, my legs were not quite up to more breaststroke. I've been very hesitant to do a full freestyle-centric workout, as my PT advised me to swim more balanced workouts with a less singular focus on freestyle, but I decided to give my old standby, Broken Mile workout (http://forums.usms.org/entry.php?38886-Unbreaking), a try:

    Warmup sets (1,550 total)
    • 1 x 400: IM, kick-drill
    • 4 x 100: on 1:45, backstroke, focus on technique, but still aim to descend (1:34 -> 1:28)
    • 8 x 50: on 0:50, w/monofin, SDK, 1st 10 kicks off each wall AFAP and no breath and then moderate to wall; odd lengths on belly, even lengths on back
    • 12 x 25: on 0:40/0:30, odds easy breast kick on my back focused on narrow knees, evens fast fly-back-free twice through
    • 1 x 50: easy


    Broken Mile (1,500 set / 3,050 total)
    3 rounds of:
    • 3 x 50: on 0:50
      • Best ever was 10-21-15 - 0:32+ on rounds 1 and 2; 0:32s on round 3
      • 10-08-17 - was 0:36++/0:37 on rounds 1 and 2, 0:35s on round 3

    • 2 x 100: on 1:35
      • Best ever was 10-21-15 - 1:07, 1:06, 1:07+, 1:05+, 1:06, 1:05
      • 10-08-17 - 1:15+, 1:15, 1:15, 1:16, 1:13, 1:13

    • 1 x 150: on 2:20
      • Best ever was 10-21-15 - 1:40, 1:39+, 1:37+
      • 10-08-17 - 1:54+, 1:51, 1:49


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


    TOTAL: 3,250 SCM

    Comments:
    • Though I am well away from my best from two years ago, this felt good, pain-free and I was in this super-stellar great mood the rest of the day. My wife caught me whistling one of my teenaged-daughters' pop songs as I rustled up brats and grilled onions for dinner and said, "You sound so happy, but I thought you hated that song." I replied, "I am and I do, but I feel so good that I don't ever care; I'm kind of even understanding the catchy-ness of the melody."
    • My great mood has extended to this morning. I have to be in the backwoods of Pennsylvania this week for an offsite corporate meeting and had this wonderful plan to run and do PT this morning, followed by an evening swim on the east coast. I was supposed to land at 6pm eastern time, but got to the airport and now my flight is delayed at least two hours. While I certainly would have liked to swim this evening, I suspect there won't be a pool open by 9pm, which will be about the time I could feasibly get somewhere. I'm thankful I did my morning workout and will just ride this good mood through the flight delay and then make sure I swim tomorrow morning.
    Tags: broken mile
    Categories
    Swim Workouts
  3. Mr. Microphone was tired

    by , October 1st, 2017 at 08:51 PM (Of Swimming Bondage)
    Another day on the mike and a lot of fun, but I am totally out-of-shape for working kids' meets. Back in the day when #1 and #2 daughters were doing meets every 2-3 weekends, I was used to working long weekend days on deck as an official. Now, a simple 5.5 hour session Saturday in the shade announcing wipes me out. I was dragging this morning and didn't really get warmed up on the announcer's stand until about 3 hours into the session (thanks to 4 shots of espresso and 2 cans of full-strength coke). The caffeine didn't help my performance on my mini-400 IM test set (a shortened version of this classic workout of mine, http://forums.usms.org/entry.php?398...th-of-training).

    Warmup sets (1,250)
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:40, free swim, gentle descend w/snorkel (1:22 down to a not-blistering 1:17+)
    • 8 x 25: on 0:30/0:35, underwater dolphin kick w/monofin going in sets of 4
      • #1 - moderate, 2 breaths
      • #2 - moderate, 0 breaths (but I wasn't quite making it the full length without a breath)
      • #3 - moderate, 1 breath
      • #4 - AFAP, 0 breaths

    • 8 x 25: on 0:30/0:35, odds easy, evens fast reverse order IM
    • 1 x 50: scull


    Wimp-i-fied 400 IM set (1,500 set / 2,750 total)

    • 4 x 50: on 1:00, IM order, strong
      • This wasn't too bad as I was 0:35, 0:37+, 0:43, 0:33+

    • Masters Minute rest
    • 2 x 100: on 1:50, IM, #1 cruise and #2 supposed to be fast from the blocks
    • 1 x 50: easy on 1:20
    • 1 x 200: on 3:20, IM, supposed to be fast from the blocks and was 2:43, which is not fast for me
    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 1 x 400: IM, fast from blocks, was 5:36 (which was not as fast as I was two weeks ago, http://forums.usms.org/entry.php?410...e-week-at-home)
    • 5 x 50: active recovery on 0:45, 0:50, 0:55, 1:00


    TOTAL: 2,750 SCM

    Comments:
    Categories
    Swim Workouts
  4. Mr. Microphone hacks away

    by , September 30th, 2017 at 07:55 PM (Of Swimming Bondage)
    #3 daughter came out of her swimming retirement, racing again for the first time in about 3 years. This means I have to really start earning my parent volunteer hours while the weather is pleasant and so I spent from about 8:30am to almost 2pm announcing at the kids' meet. Of all the parent volunteer jobs I've done over the years (and I've done pretty much everyone short of Meet Marshal), this is the one I love the most. You get a great seat in the shade, are 'paid' to watch the races and get to witness kids doing marvelous things. The meet wrapped up with 11 heats of the 500 and I had a blast watching the 14 & unders deliver monstrous time drops, including a couple of kids knocking over 90 seconds off their times.

    As much as I enjoyed that, it was a bit tiring and I felt all discombobulated in the pool today. My arms felt like they were going in all the wrong directions. I repeated my Hackett IM set I did a little over two weeks ago (http://forums.usms.org/entry.php?410...look-back-hack)

    Warmup sets (800):


    • 1 x 200: IM k/d
    • 4 x 50: on 0:50, w/snorkel, gentle descend free
    • 8 x 25: on 0:35 odds/evens, w/monofin
      • #1 - 2 breaths moderate
      • #2 - 0 breaths build
      • #3 - 1 breath moderate
      • #4 - 0 breaths fast

    • 4 x 50: on 1:00, IM order, build to semi-fast
      • Was 0:38, 0:39, 0:43, 0:34+


    Hackett 200 Test Set (2,000)


    • 16 x 50: on 0:50, every 4th one at target 200 race pace
      • 09/14/13 - IM - 35, 35+, 41, 32+ = 2:24
      • 09/12/17 - IM - 37+, 38, 44, 35 = 2:34+
      • 09/30/17 - IM - 37, 38, 43, 34+ = 2:32+

    • 1:00 rest
    • 12 x 50: on 0:55, every 3rd at target race pace
      • 09/14/13 - IM - 34+, 34, 40, 31+ = 2:20
      • 09/12/17 - IM - 37+, 38+, 43, 35 = 2:34
      • 09/30/17 - IM - 37, 39, 43, 34+ = 2:33+

    • 1:00 rest
    • 8 x 50: on 1:00 every other one at target race pace
      • 09/14/13 - IM - 33, 34, 40, 31 = 2:18
      • 09/12/17 - IM - 37, 37++, 43, 34 = 2:31++
      • 09/30/17 - IM - 37, 38, 43, 34+ = 2:32+

    • 1:00 rest
    • 4 x 50: on 1:05, all at target race pace
      • 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
      • 09/12/17 - IM - 35, 37, 42+, 34 = 2:28+
      • 09/30/17 - IM - 35+, 36+, 43, 33+ = 2:28+


    Cool-Down (200)



    • 4 x 50: active recovery w/snorkel on 0:50, 0:55, 1:00


    TOTAL: 3,000 SCM

    I'm back on the microphone tomorrow morning and will attempt a slightly abbreviated version of my 400 IM test set tomorrow.
    Categories
    Swim Workouts
  5. New espresso machine, purple jammer or the week at home?

    by , September 16th, 2017 at 03:14 PM (Of Swimming Bondage)
    I repeated last week's "meet simulation" workout (http://forums.usms.org/blog.php?5013-pwb) in preparation for next weekend's meet (https://www.clubassistant.com/club/c...2202&smid=9372) and was very pleased with the results. Though I have had my first week of 'real workouts,' it wasn't an exceptional week, certainly not something that should've produced such improvements over last week. This leaves me wondering if I can attribute the performance to ...
    • The arrival of my new espresso machine - http://www.crosslandcoffee.com/
    • Wearing my favorite purple jammer (not a tech suit) vs. last week's square jammer,
    • OR, the fact that I had a very rare week without any travel


    Much as I love my new machine, and think that I look rather snappy in purple, I'm 99% sure that it's the week at home. Yes, I do like to travel and I love it when I can nab a new pool for www.1001pools.com, but it is simply awesome to sleep in my own bed, talk face-to-face with my wife and daughter every day, and start each day with a chill morning dog walk.

    Here's how it went:

    Warmup sets (950 SCM)

    • 1 x 400: IM, kick-drill by 25
    • 6 x 50: on 0:55, free swim, descend in 3s, 1st 3 w/snorkle (0:38+ -> 0:38), 2nd 3 straight swim (0:36 -> 0:34)
    • 8 x 25: on 0:40, odd laps easy drill, evens build swim
    • 1 x 50: scull


    Meet Simulation (1,800 total)
    Race the above 5 events in order, with a 4 x 50 active recovery after each (on 0:45, 0:50, 0:55, 1:45/2:00/2:15/2:30) with the 1st two 50s free and 2nd two 50s back

    • 50 breast on 1:15
      • 09-09-17 - 0:40
      • 09-16-17 - 0:38+

    • 100 IM on 2:30
      • 09-09-17 - 1:19+
      • 09-16-17 - 1:14+

    • 200 IM on 4:00
      • 09-09-17 - 2:49
      • 09-16-17 - 2:37

    • 50 free on 1:15
      • 09-09-17 - 0:31
      • 09-16-17 - 0:28++

    • 400 IM on 6:00
      • 09-09-17 - 5:43
      • 09-16-17 - 5:28+


    TOTAL: 2,750 SCM

    Comments:
    • I think I will still be quite challenged to make the entry times I submitted for my IM events next weekend (1:09.99, 2:28.99 and 5:19.99), but at least I shouldn't be horribly off.

    Categories
    Swim Workouts
  6. Quad look back hack

    by , September 13th, 2017 at 01:17 AM (Of Swimming Bondage)
    Outside of the super-suit era (yeah, like 8 or so years ago), I did my best SCM IM performances in the fall of 2013, so, as I try to get back into IM racing shape, I looked back to this week four years ago and found the perfect workout to start off my week: doing the "Grant Hackett 200" test set with the hard efforts as IMs, repeating the same workout I did on 2013-09-14 (http://forums.usms.org/entry.php?30240-Hacking-IMs):

    Warmup sets (800):

    • 1 x 200: IM k/d
    • 4 x 50: on 0:50, w/snorkel, gentle descend free
    • 8 x 25: on 0:35 odds/evens, w/monofin
      • #1 - 2 breaths moderate
      • #2 - 0 breaths build
      • #3 - 1 breath moderate
      • #4 - 0 breaths fast

    • 4 x 50: on 1:00, IM order, build to semi-fast
      • Was 0:38+, 0:40, 0:45, 0:36


    Hackett 200 Test Set (2,000)

    • 16 x 50: on 0:50, every 4th one at target 200 race pace
      • 09/14/13 - IM - 35, 35+, 41, 32+ = 2:24
      • 09/12/17 - IM - 37+, 38, 44, 35 = 2:34+

    • 1:00 rest
    • 12 x 50: on 0:55, every 3rd at target race pace
      • 09/14/13 - IM - 34+, 34, 40, 31+ = 2:20
      • 09/12/17 - IM - 37+, 38+, 43, 35 = 2:34

    • 1:00 rest
    • 8 x 50: on 1:00 every other one at target race pace
      • 09/14/13 - IM - 33, 34, 40, 31 = 2:18
      • 09/12/17 - IM - 37, 37++, 43, 34 = 2:31++

    • 1:00 rest
    • 4 x 50: on 1:05, all at target race pace
      • 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
      • 09/12/17 - IM - 35, 37, 42+, 34 = 2:28+


    Cool-Down (200)



    • 4 x 50: active recovery w/snorkel on 0:50, 0:55, 1:00


    TOTAL: 3,000 SCM

    Comments:
    • While it definitely felt good to try to go hard again, the clock is a brutal mistress.

    Updated September 13th, 2017 at 01:23 AM by pwb

    Tags: hackett
    Categories
    Swim Workouts
  7. 1st 400 IM in 10 months

    by , September 9th, 2017 at 05:57 PM (Of Swimming Bondage)
    I've been farting around in the pool lately, a bit more focused than I was over most of the year, but still going only about 10K total yards per week and still reluctant / fearful to push anything too hard. As I'm swimming the Jamina Winston meet in Mesa - https://www.clubassistant.com/club/m...i=153531321456 - in two weeks and I have been swimming about 95% pain-free in my shoulder, I decided that I really need to get off my butt and start doing some workouts. My efforts since my last post (http://forums.usms.org/blog.php?5013-pwb) have all been variants of that, some a bit longer, many shorter.

    Today, I decided to look at my entries for the meet:

    Event
    Number
    Sex Distance Stroke Time Date
    4 Men 50 SCM Breast 0:39.99 09/23/2017
    9 Men 100 SCM IM 1:09.99 09/23/2017
    12 Men 200 SCM IM 2:28.99 09/23/2017
    16 Men 50 SCM Free 0:29.99 09/23/2017
    20 Men 400 SCM IM 5:19.99 09/23/2017

    ... and try each event in the order above from the blocks in my backyard. Thanks to my great new clock (https://www.1001pools.com/single-pos...gles-Swimnerds), I was able to see in very big, bold digits just how far I have to go!!

    Warmup sets (950 SCM)
    • 1 x 400: IM, kick-drill by 25
    • 6 x 50: on 0:55, free swim, descend in 3s, 1st 3 w/snorkle (0:40 -> 0:38), 2nd 3 straight swim (0:38 -> 0:36)
    • 8 x 25: on 0:40, odd laps easy drill, evens build swim
    • 1 x 50: scull


    Meet Simulation (1,800 total)
    Race the above 5 events in order, with a 4 x 50 active recovery after each (on 0:45, 0:50, 0:55, 1:45 to 2:15) with the 1st two 50s free and 2nd two 50s back
    • 50 breast - 0:40
    • 100 IM - 1:19+
    • 200 IM - 2:49
    • 50 free - 0:31
    • 400 IM - 5:43


    TOTAL: 2,750 SCM

    Comments:
    • When I made my entries, I looked at my slowest ever recorded race times and then added what I thought was a sufficient buffer to reflect my lack of training. Clearly, I have a long way to go in two weeks!
    • However slow I was, it felt good to actually try to swim fast.
    Categories
    Swim Workouts
  8. Eye of the baby tiger

    by , August 19th, 2017 at 02:53 PM (Of Swimming Bondage)
    I can't consider my 6 workouts this week totaling 9,425 yards equivalents as really worthy of me cuing up Survivor's "Eye of the Tiger," but I will exit this week tomorrow with about the highest level of motivation I've had this entire year. Call it baby tiger motivation.

    I did variations of Monday's workout on each of Tuesday, Thursday and Friday, but had to cut Wednesday's workout short due to a day trip to San Francisco. This morning, though, I did a 'mega' workout at home in SCM ...

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:40, free descend w/snorkel (#1-#3) and swim #4, 1:22 - 1:21 - 1:19 - 1:17
    • 8 x 50: on 0:55, w/monofin doing SDKs going 10 AFAP kicks off each wall and then easy the rest of the way; odd laps on belly into flip turn to even laps on back
    • Breaststroke set:
      • 1 x 100 on 2:15 going odd laps doing the Rebecca Soni / Race Club drill using snorkel and band kick, with even laps pull only
      • See this great video -
      • 2 x 25: on 0:45, breast swim using Finis band
      • 1 x 100: same as above
      • 2 x 25: on 0:45, breast swim without band
      • 1 x 100: same as above

    • 8 x 50: on 0:55, backstroke descend swim

    TOTAL: 2,000 SCM

    Comments:
    • I have been bad this week about both running and PT, but will focus on that tomorrow.
    • A big reason for my increased motivation is that my shoulder feels super-fine and I am looking forward to getting back into competition mode. In September, I have signed up for
  9. 9 months from today ...

    by , August 14th, 2017 at 04:22 PM (Of Swimming Bondage)
    ... I hope to be flying home from Indianapolis, basking in the glow of a successful Nationals at my favorite racing pool in the world.

    I am very glad that I have nine months, though, as I think the task of getting me back into prime racing shape is going to be almost like building a human from scratch! Since my last post two months ago (http://forums.usms.org/entry.php?407...et-in-7-months!), I've done some impressive work on the 1001 pools goal by adding 20 more pools to my list (https://www.1001pools.com/pool-list), pushing me over the 300 mark. However, I've been pretty lazy when it comes to actually training hard at any of those pools and, with my shoulder feeling perfectly good and summer vacations behind me, I've decided to start the long training road back.

    This morning in SCM:
    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:40, w/snorkle, freestyle descend, going 5-4-3-2 SDKs off each wall by 100 (e.g., 5 SDKs on the 1st 100, 4 on the second 100, etc.) and blazing through a 1:22, 1:21, 1:19, 1:18+
    • 16 x 25: on 0:35, w/monofin, underwater SDK on belly in sets of 4
      • #1 - 2 breaths easy
      • #2 - no breath moderate, focusing on core connection
      • #3 - 1 breath moderate
      • #4 - no breaths, fast

    • 6 x 50: on 1:00 (odds) / 1:30 (evens)
      • odds strong stroke going fly (0:38), back (0:40), breast (0:45)
      • evens scull/drill easy w/snorkel

    TOTAL: 1,500 SCM

    Comments:
    • That's all she wrote. Going to try a 30 minute walk-run effort on the treadmill after work.
  10. Richly rewarded

    by , June 7th, 2017 at 07:39 PM (Of Swimming Bondage)
    Whenever a tech company has a conference in the San Francisco area, the hotel rates go from stupid to insane. With Apple's shindig this week and pitch efforts on my company's part to a company in the East Bay, I stayed up near Richmond at an economical nook found through Airbnb. In addition to being kind to my company's finances, this put me within striking distance of both the Richmond Plunge and the Richmond Swim Center. Both of these facilities deserve a longer writeup, but I doubt I'll get to the Plunge until this weekend. I repeated the same 'base' workout in SCY at both places on Tuesday (Plunge) and Wednesday (swim center):

    • 1 x 400: IM, kick-drill
    • 8 x 50: on 0:55, dolphin kick, 10 underwater no-breath SDKs fast off each wall and then easy,
    • 2 rounds of (1 x 100 - 4 x 25)
      • 100 on 2:00 w/snorkel and knee strap, odd lengths breast pull, even lengths breast kick
      • 25s on 0:35, odd lengths strong breast swim, even lengths breast kick on my back cruise

    • 8 x 50: on 0:55, back swim, descend in 4s
      • At the Plunge on Tuesday and about 4.75 hours of sleep, I struggled to get under 0:35, but today at the Swim Center on almost 8 hours of sleep, I started each descend at 0:35 and was down to 0:32+

    • 4 x 100: on 1:50, IM kick w/board, descend
    • 8 x 50: odds on 1:05 kick, evens on 0:55 strong swim, 2 each stroke reverse IM order
      • 06-07-17 - free 0:30+, breast 0:38, back 0:32+, fly 0:32

    • 1 x 100: w/snorkel, odd lengths floppy fish drill, even lengths scull


    TOTAL: 2,500 SCY

    Comments:

    • Really starting to feel like myself again, but need to make sure I stick with my incrementalist increase on volume and intensity.
    • This beautiful pool, the Richmond Plunge, deserves and will get a longer homage:

    Updated June 7th, 2017 at 10:25 PM by pwb

    Categories
    Swim Workouts
  11. Variation on the base

    by , June 4th, 2017 at 05:11 PM (Of Swimming Bondage)
    I took a purposefully lighter week of running this week, but almost hit 9K yard equivalents in the pool (8900), by completing a slightly longer version of my new 'base' workout right around noon today, in SCM


    • 1 x 400: IM, kick-drill by 25
    • 8 x 50: on 0:50, SDK w/monofin, odd laps 10 SDKs no breath fast on belly into easy dolphin kick with even laps done similarly except the 10 fast SDKs were on my back
    • 2 rounds of (1 x 100 - 4 x 25)
      • 100 on 2:20 w/snorkel and knee strap, odd lengths breast pull, even lengths breast kick
      • 25s on 0:40, odd lengths strong breast swim, even lengths breast kick on my back cruise

    • 8 x 50: on 0:55, free, gentle descend in 4s, 1st four with snorkel, last four swim
      • Went from about 0:39/40 to about 0:35+/0:36

    • 4 x 100: on 2:00, IM kick w/board, descend from about 1:47, 1:44+, 1:42, 1:39+++
    • 8 x 50: odds on 1:15 kick, evens on 1:00 strong swim, 2 each stroke reverse IM order
      • 06-02-17 - free 0:34, breast 0:44, back 0:39, fly 0:37
      • 06-02-17 - free 0:34, breast 0:42+, back 0:38, fly 0:35

    • 1 x 100: w/snorkel, odd lengths floppy fish drill, even lengths scull
    • 8 x 25: on whatever, odds fast from blocks, evens easy; went 3 fast breast and last one fly
    • 1 x 50: scull easy w/snorkel

    TOTAL: 2,750 SCM

    Comments:

    • I almost felt like my old self again on the last fast 50 breast and 50 fly. It was a glimpse of yesteryear that made me smile.
    • I doubt I will do anything impressive at next Sunday's LCM meet in Mesa (https://www.clubassistant.com/club/m...2202&smid=9230). I have signed up for all three breaststroke events, but I'm not sure I'm ready to man up for a 200 long course!
    • Keeping up with my blog-a-day goal on my other swimming blog - https://www.1001pools.com/freestyle.



    Categories
    Swim Workouts
  12. Build back the blog habit

    by , June 2nd, 2017 at 06:12 PM (Of Swimming Bondage)
    I think the last month off from blogging here has been the longest break I've taken since I started this thing in mid-December of 2008. I had a great month of training in May, sticking with my steady, incrementalist approach to volume on swimming and mostly sticking to it on running:



    On the running side, rather than emphasizing increase in volume, I've been increasing intensity at a greater pace. While my arms / body is in pretty slow swimming shape, I am, for me, in pretty good running shape. Mind you, this is for a guy who has never really consistently run!

    This morning I did what is going to be my 'base' workout for the month of June in the pool, where my focus over this month will be to add a bit more volume, but have more emphasis on starting to swim with more purpose and a tad more intensity. Done in SCM:
    • 1 x 400: IM, kick-drill by 25
    • 16 x 25: on 0:35, w/monofin, SDK, odds are always 1 breath moderate, evens are always no breath with every other one fast
    • 8 x 50: on 0:55, free, gentle descend in 4s, 1st four with snorkel, last four swim
      • Went from about 0:40 to about 0:35+/0:36-

    • 2 rounds of (1 x 100 - 4 x 25)
      • 100 on 2:20 w/snorkel and knee strap, odd lengths breast pull, even lengths breast kick
      • 25s on 0:40, odd lengths strong breast swim, even lengths breast kick on my back cruise

    • 4 x 100: on 2:00, IM kick w/board, descend from about 1:45 to about 1:40
    • 8 x 50: odds on 1:15 kick, evens on 1:00 strong swim, 2 each stroke reverse IM order
      • free 0:34, breast 0:44, back 0:39, fly 0:37

    • 1 x 100: w/snorkel, odd lengths floppy fish drill, even lengths scull


    TOTAL: 2,500 SCM

    Comments:
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  13. Two-pool morning

    by , May 3rd, 2017 at 02:41 PM (Of Swimming Bondage)
    I flew out to Newark late on Monday evening on a delayed flight and had a very rough time getting in my "run" day workout on Tuesday, but I pushed through it and did it on a little more than 5 hours of sleep. The upside of the short night of sleep Monday and then an all-day planning meeting followed by late team dinner meant that I was completely knackered by 10:30pm local time on Tuesday night, enabling me to get a robust 7 hours of sleep before walking 1.5 miles over to the Somerset Hills YMCA. This hotel's a bit out of the way from my company's office and usually a little pricier than I'd like to spend, but a good deal on Expedia and the fact the hotel offered a free day pass to the YMCA hooked me. I was particularly excited because this allowed me to get in two pools.

    The only bummer about the morning was that I forgot to pack a pair of googles. This was particularly galling to me as my wife and I had done a deep spring cleaning recently and I had uncovered a handful of pairs of goggles left behind by my older two daughters when they left for university. I probably have 10 pairs now at home. The one thing, though, that I have found always reliable about YMCAs is that, thanks to all of their kids' aquatic programs, there's always a robust lost and found. One the lifeguards hooked me up with a hot pink pair of kids goggles that served my needs!

    Warmup in the Englehard pool
    This was described on the Y schedule as the warmer pool and it was certainly a tad warmer, but it was not too warm (nor was the Chandor pool as cool as I'd prefer). Both pools were 6 lanes x 25 yards, with this one being older (I think), but very functional:



    I did the following here:
    • 1 x 400: IM, kick-drill
    • 2 rounds of:
      • 1 x 100: on 2:10, breaststroke kick w/snorkel and finis band around knees, focused on narrow kick
      • 2 x 50: on 0:55, breaststroke pull
      • 4 x 25: on 0:35, breaststroke swim (round 1 w/finis band)

    TOTAL: 1,000 SCY

    Continued in Chandor Pool



    ... where I continued from the last set:

    • 1 round of:
      • 1 x 100: on 2:10, breaststroke kick w/snorkel and finis band around knees, focused on narrow kick
      • 2 x 50: on 0:55, breaststroke pull
      • 4 x 25: on 0:35, breaststroke swim (round 1 w/finis band)

    • 5 x 50: on 0:50, free swim, gentle descend from about 0:35 to 0:31, 1st three w/snorkel
    • 4 x 100: on 1:45, IM kick on back descend
    • 4 x 50: on 0:50, back swim, gentle descend from about 0:37 to 0:35
    • 1 x 50: cool-down

    TOTAL: 1,200 SCY

    I suspect I'll come back here again; it was a great center and they appear to have generous open lap lanes.
    Tags: pool list
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  14. The Incrementalist

    by , May 1st, 2017 at 07:58 PM (Of Swimming Bondage)
    I have been taking my PT's advice on slow growth of my training volume very seriously. Last week, I completed a total of 6,600 SC Yards over the course of the entire week, bringing me to a massive 23K for the month of April



    I've been doing something seven days a week, usually broken between "Run" and "Swim" days:
    • Run Days - primarily a run/walk treadmill workout where I've been slowly increasing both the ratio in favor of running and upping the speed. I pair that with my "Home PT" routine to focus on my shoulder. I've been very consistently doing this 3 days a week. I am still not far or fast on the treadmill, but my last run on Saturday was 2.6 miles over 26 minutes, of which 15 were running and 11 walking.
    • "Swim" days - I have been roughly keeping a 2/3rd kick/drill to 1/3rd swim ratio and only increasing total volume by 10% per week. So, last week was 6,675 yard equivalents spread over 4 workouts. I'm also adding in my 20 minute home yoga routine in these days. When I swim, I am primarily focusing on form and working on a few weak areas:
      • I am doing 5 SDKs off every back or free wall, whether I'm kicking, drilling or swimming.
      • Most of my swimming is breaststroke.


    I am feeling pretty good physically; actually, very good. I haven't had to pop a painkiller in weeks now and my shoulder feels great. With 160 days of sobriety behind me, I've turned my diet attention to my next big vice - sweets. Over the last couple of weeks, I've significantly tapered down my intake of my empty calories - donuts and cookies being the primary culprits, especially when I travel. Starting today, I'm attempting to cut out junk food 6 days a week and will see if employing the 'free day' concept for sweets is something I can maintain.

    Looking ahead for my workouts, I'm going to morph into a 6 day a week workout plan, alternating run days and swim days, but taking one day completely off. I won't bump the total yardage up this coming week as I'll plan for 3 swimming workouts of 2,200 yard equivalents (which is more than a 20% bump from my prior longest workout of 1,800). I'm still going to keep the 2/3rd - 1/3rd ratio for the time being.

    As for my competition plans, I'm probably going to swim a one day LCM meet in June, entering just breaststroke events, and then swim one or two days of our AZ summer state champs later in July. My aim, though, is to just get back to a point by September where I can think about starting to train harder. My real competition focus is on spring Nationals in Indy. I've got a year and 9 days to get ready
  15. SLAPped and Celebration

    by , April 26th, 2017 at 09:32 AM (Of Swimming Bondage)
    I have deftly managed to avoid being sucked to either Vegas or Orlando for a business conference for the last three years (http://forums.usms.org/entry.php?330...her-such-stuff), but couldn't avoid it this year. Other than having a lot of hotel rooms and meeting rooms, I still find it odd to have conferences in these locations for a variety of reasons:
    • Thanks to all of the tourists, traveling into or out of either city's airport is a pain
    • Orlando, in particular, is almost always expensive
    • Our conference events run from ~8am until ~10pm each day, so we're not seeing any of the sights of these cities
    • Particularly in Vegas, when conference participants do 'enjoy' the city, you see dramatic reduction in participation as the days go on


    The only upside for me is that I can add some pools to my www.1001pools.com list! On my recovery plan, I'm up to a planned total of 6,650 yards this entire week, spread over 4 workouts. I got in two of these between 1,250 SCM yesterday at the Celebration Fitness Center ...



    ... and then my longest workout of the year, 1750 SCY with Swim Like A Pro Masters (http://www.swim-like-a-pro.com/) at the Windermere Prep School ...



    I am swimming pain free, if very slowly right now, and happy to be on my road to recovery.
    Tags: pool list
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  16. Released on my own recognizance

    by , March 22nd, 2017 at 07:14 PM (Of Swimming Bondage)
    At my Monday morning PT session, my therapist ran some tests that measured two differentials: differential in strength between my left and right shoulders; differential between my strength on the front and back of my left shoulder (through internal and external rotation). Being a data geek, this was cool as it was a computerized machine that did the measurements. He wanted to see the left to right differential be within 10% and I was. On the front versus back muscles of the left shoulder, the differential wasn't exactly where he wanted it to be, but he was pleased enough with the progress. He officially released me from 'in office' PT for the next 6 weeks, advising me to continue with the 'home PT' program I did when I was recently out of the country on an every other day basis. After 6 weeks, I'll go back in and he'll run the tests again. Over that time period, he wants me to continue to increase my swimming volume by 10% per week. If I continue to swim without pain and I show some decrease in the differential between the front and back muscles of my left shoulder, we'll then continue on this path. I left with a bit of a bounce in my step and hope this plan works!

    This morning, I was back in San Francisco and figured that, as I'm only up to 1,250 in workout volume, this is a perfect time to resume my pool tourism. Thanks to my JCC membership in Arizona, I got into the very nice JCC of San Francisco, over on the western edge of the city towards the Presidio. The pool was a fine 5 lane, 25 yard pool and had enough swimmers, but not more than 2 per lane. Here is what I did:
    • 1 x 500: IM, going kick-drill-kick-drill-kick by 25
    • 7 x 50: on 1:05, breast kick with snorkel and finis ankle strap around my knees. I saw this drill from Gary Hall Sr. / Race Club on a video with Rebecca Soni to help focus on narrowing your kick
    • 8 x 25: on 0:35, 4 each backstroke and freestyle swim, focusing only on technique
    • 4 x 50: on 1:10, 3 breaststroke swim smooth; 1 freestyle swim smooth

    TOTAL: 1,250 SCY

    Comments:
    • I have been very good recently about doing a 30 minute routine daily that is a mix of light yoga, stretching and meditation. I am feeling quite good physically.
    • Beyond the pool at the JCC, the facility was quite good. Once I'm more confident about the state of my shoulder over the next few weeks, I hope to come back to that JCC and do a swim in the morning and one of their evening yoga class. I'm probably not going to consider formal yoga classes, though, until after that next round of testing with my PT.
    Tags: pool tourism
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    Swim Workouts
  17. The sub-continent, sobriety and the slog back

    by , March 14th, 2017 at 07:29 AM (Of Swimming Bondage)
    I got home this Saturday afternoon after a glorious 3.5 week trip to Nepal and India. The main reason for the trip, volunteering with Habitat for Humanity in Nepal, was my wife's 50th birthday gift** to me, but we tacked on a week together vacationing in India and then I added another 8 days to work from my company's office near Delhi. I have done some pretty cool trips in my life, but this really topped the list. The work in Nepal was hard, brute force physical labor digging and building the foundation for houses; the ultimate 'functional training' workout. While it was hard for all of us North Americans to keep up with the work ethic and productivity of the Nepalis we built with, I actually surprised myself with how well I did. As you might imagine, I didn't swim much, but managed a few new pools and wrote about it here - https://www.1001pools.com/single-pos...-Sub-Continent.

    Today marks my 113th day of sobriety since I decided late last November to try out life without alcohol through at least the end of 2017. So far, I'll have to say that the experiment is going smashingly well. One of the biggest impacts I found was my ability to adjust to the other size of the world time zones, both on the trip to Nepal and now on the return. I still had some issues, but as it's a 12.75 hour time difference, I was amazed that I felt on the Nepal timezone by about 4th/5th day of being there. I've been sleeping well enough since I got home and seem to be on the same track for recovery here. The two big daily impacts of this choice, though, are quality of sleep and then focus throughout the day. I took my first drink at the end of my freshman year of college, spring of 1986; I'm not sure I'm going to balance those 30 years out with 30 years of complete sobriety, but, at least for now, I'm seeing nothing but upsides from this choice.

    This week marks the official start of what will likely be a long slog back to swimming and racing shape. I was religious about doing my home shoulder PT exercises while traveling and, aside from a couple of days of pain on the trip, have been feeling pretty good. I saw my PT on Monday and I'm now on an every-other-day swim schedule. This week I'm just going about 1K each workout, with much of it still kicking, but will start to gradually increase both the overall volume and the swim volume. He wants to see how I adapt to this, with the goal of continuing formal PT 1-2x per week (and home PT 2-3x per week) until I get back to about 75% of my prior volume and intensity. He thinks that, if I can get there pain-free, he'll release me from in-office PT and send me on my way forward. I'm going to be very cautious about this - my mid/longer term goals are to be back racing in the SCM season (but without great expectations for times), but then be ready to race fast next spring at the Indianapolis nationals. We shall see how that goes!

    ** A bit early since I don't "age up" until the end of the month
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  18. Ignoring doctor's orders for a special pool

    by , January 22nd, 2017 at 10:59 AM (Of Swimming Bondage)
    I violated doctor's orders yesterday. I couldn't stop myself. I admit that I was in a bit more pain after doing so, but it was SOOOO worth it!

    Canada's newest elite competition pool officially opens tomorrow, the new UBC Aquatic Centre (http://www.newpool.ubc.ca/) in Vancouver ...



    ... and the university team got in earlier last week, but they had some special "sneak peak test swims" this weekend. Thanks to my oldest daughter, I got onto the invitation list for yesterday morning's test swim.

    This facility is just awesome and a much-needed upgrade over their almost 40 year old former pool ...



    The centrepiece is the 8 lane, 50M x 25M pool which also has a bulkhead option to run 25M courses length-wise instead of width-wise. But, like the Saanich Commonwealth pool in Victoria, the UBC pool also features great community swimming amenties like a play pool that has a mini lazy river and water toy features for the kids, a massive ~30-40 person hot tub and another 8 lane, 25M training pool with 1M and 3M diving boards. The facility has an impressive array of windows, is gleaming white and incredibly bright (whereas the old pool was kind of dark and gloomy).

    The only slight bummer for me was that we were only allowed to swim in the 25M pool, play pool and hot tub. Over this weekend, they were using these test swim times as training times for the staff. During my swim time, they were practicing working with the bulkhead in the competition pool, as that was a feature that didn't exist in their old facility. As both my orthopedist and physical therapist have told me not to swim for 6 to 8 weeks (and I've been a good patient for 3 weeks), that was probably for the best for my shoulder. I did my self-imposed minimum 1,000 (for inclusion on my www.1001pools.com blog) of mostly kicking and drills. I probably did about 200 of it actual swimming freestyle ... and later in the day could feel the old twinges in my shoulder that I'm trying to get rid of. Had I swum long course, I suspect it would have been worse for me.

    And, finally, on the power of positive thinking side, not getting to swim in the competition pool just gives me another reason for a future trip to combine my three passions - family, pleasure travel** and swimming.

    ** I want to be quite emphatic that there is nothing about business travel that inspires passion in me!
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  19. BRSM meets MEMO

    by , December 19th, 2016 at 12:15 AM (Of Swimming Bondage)
    My oldest daughter is back home from college for a few days and, since she's still registered with USMS from Nationals this spring, we decided to host an official practice for the 50% of the Brundage Swim Masters (BRSM) who are in Arizona so we could take a run at the MEMO 400 Kick for Time postal event (https://www.clubassistant.com/club/c...1983&cid=71646). I have done this since 2013, though last year's entry didn't count as I hand-timed it myself. I can count this year, but kind of wish I couldn't since it was the worst performance yet:


    • 12-18-16 - 5:52.76
    • 12-12-15 - 5:30.low
    • 12-06-14 - 5:38.25
    • 12-15-13 - 5:46.34


    My daughter had a decent time, but hers couldn't count: part of the reason she is home now is that she broke her left arm recently and we brought her back here to get some nifty waterproof casts so she can kick. However, while she can hold a kickboard, it wasn't working to do an open turn and so she flipped every turn. It's a bad reason for her to be here early (as, without the broken arm, her coach would want her training in Vancouver until the 20th), but I am loving having her home for a few more days!
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  20. 3rd longest workout of the year

    by , December 8th, 2016 at 11:42 AM (Of Swimming Bondage)
    I've been training very well lately, no doubt strongly influenced by my choice right before Thanksgiving to give up alcohol completely. I had made the decision earlier that I'd try an experimental 'dry year' in 2017 since that seemed like something fun to try to celebrate my 50th year on the earth. Though I've had dry periods here and there over the years, I've pretty much not had a full year of full-on sobriety since 1985. I remember taking my first drink after the end of my conference meet at the end of my freshman year in college (spring 1986). The last time I had an extended period of pure sobriety was the fall of 2009 and my swimming performance absolutely rocketed; as that was also the 'super suit' era, I'm not sure how much was due to the suits, the training or the sobriety. I'll at least remove the suit factor from the equation now. I accelerated the plan to start this fall thanks to my wife telling me that my snoring was noticeably (and unacceptably) louder even after just one drink. I figured dropping the booze could help re-balance the Happy Wife = Happy Life equation and it has proven to be true!

    This morning I'm in Camarillo, CA and swam at my favorite SoCal training pool, the Pleasant Valley Aquatic Center. As I'm going to try to do a timed 3K on the Dec 16th/17th weekend (too late to enter the 3K postal, but still for my own personal comparison to prior years), I developed a (not-so-creative) 3K main set:

    Warmup Sets (1,050 set)
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:20, descend free w/snorkel, 1:13 -> 1:07
      • was feeling very stiff and slow at this stage and worried about my ability to perform on the main set

    • 8 x 25: on 0:30, 2 each stroke, odds easy, evens fast
    • 1 x 50: easy w/snorkel


    Main set (3,750 set / 4,800 total)
    Straight through the following, aiming to be just under my target 3K pace of 2:12 per 200:
    • 1 x 200: on 2:30, was 2:05 (jumped on this a little too hard)
    • 1 x 50: on 1:30, easy
    • 3 x 200: on 2:30, was 2:08+, 2:09, 2:09
    • 3 x 50: on 0:45, 1:00, 1:15, easy
    • 5 x 200: on 2:30, was 2:08+, 2:09, 2:09+, 2:11, 2:09
    • 5 x 50: on 0:45, 0:50, 0:55, 1:00, 1:30, easy
    • 4 x 200: on 2:30, was 2:11, 2:09, 2:09, 2:10
    • 4 x 50: on 0:45, 0:50, 0:55, 1:30, easy
    • 2 x 200: on 2:30, was 2:09, 2:03 (really pushed the last one)
    • 2 x 50: on 1:00, easy


    Sprint Closer (200 set / 5,000 total)


    • 6 x 25: on 0:30, 2 each stroke IM order, no free, odds cruise, evens fast
    • 1 x 50: easy


    TOTAL: 5,000 SCY


    Had I checked my training log and realized that my second longest workout this year was 5,050 yards, I would have doubled up the last set!

    Wednesday
    I had a vision of getting in a morning yoga class and then a swim, but didn't have time for the yoga. Still, I got in a very fun main set that I dreamt up during warmup at the JCC:

    Warmup sets (1,550 set)
    • 1 x 400: IM, kick drill
    • 9 x 100: on 1:20, descend in sets of 3, 1st three w/buoy, paddles & snorkel; next three w/snorkel and paddles; last three w/snorke
    • 8 x 25: on 0:30, 2 each stroke, odds easy, evens fast
    • 1 x 50: easy w/snorkel


    Main set (1,500 set / 3,050 total)
    5 rounds of:
    • 2 x 25: on 0:45, kick, odds easy, evens BLAST
    • 1 x 50: on 0:45, free swim @ 0:32 (just below target 3K pace)
    • 1 x 75: on 1:15, no-free IM swim, descend by rounds
    • 1 x 125: on 2:00, free swim, try to see if I can hold 1:15 (e.g., 1:00 / 100 pace)
      • was 1:16, 1:16, 1:16, 1:17, 1:13+


    Cool-down (200 set / 3,250 total)
    • 4 x 50: active recovery


    TOTAL: 3,250 SCY

    Tuesday
    I was looking for a good 4K workout and found a good base plan in Fares Ksebati's Day 3 workout from this week - http://forums.usms.org/showthread.ph...-Volume-16-000. I modified it, but quite enjoyed it:

    Warmup (1,500)
    • 1 x 400 IM k/d
    • 8 x 75s Kick, dolphin-flutter-breast w/board on 1:15
    • 8 x 25s on 0:30, odds cruise, evens fast
    • 6 x 50: on 0:45, descend in 3s


    Main Set (1,500 set / 3,000 total)
    • 2 x 100s Free on 1:20, hold 1:05/1:06
    • 4 x 50s FLY @ 1:00 Negative Split
    • 2 x 100s Free on 1:20, hold 1:05/1:06
    • 4 x 50s BACK @ 1:00 Negative Split
    • 2 x 100s Free on 1:20, hold 1:05/1:06
    • 4 x 50s BREAST @ 1:00 Negative Split


    Post Set (800 set / 3,800 total)
    4 rounds of
    • 1 x 100s Free on 1:20, hold 1:05/1:06
    • 4 x 25s ST Best Average @ :40


    Cool Down 4 X50 active recovery

    TOTAL: 4,000

    Going further back in time, I got in a great 2.5 mile treadmill run on Monday and had done a version of my 'Broken 3K workout' (http://forums.usms.org/entry.php?399...nica-Broken-3K!). I did the exact same workout, but I had to cheat a bit on rounds 3, 4 and 5 by using various pulling equipment!

    Updated December 8th, 2016 at 11:49 AM by pwb

    Tags: yols20161122
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