View RSS Feed

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. Full 400 IM test set!

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

    Warmup sets (1,750 set)

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


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


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

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

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

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

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


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

    TOTAL: 3,950 SCY

    Comments:


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

    by , November 2nd, 2017 at 08:02 PM (Of Swimming Bondage)
    ... to coincide with my training habit. Training's been going well as I steadily build my way back. I'm increasing volume and intensity a bit, and getting a bit faster in workouts, but still far from where I was a year ago at this time. I'm going to try to get back into the daily habit of recording my workouts.

    I was working from my company's San Mateo office for the last two days and managed to add two new pools to my www.1001pools.com list. I haven't yet updated the pictures there, but I'm pretty good about posting pool pics on Instagram (brundageswims is my username).

    Last night I swam with the Masters team at the Peninsula Community Center in Redwood City and was happy to find it was a 25 meter pool. It was a good workout, but I'm so spoiled swimming by myself that it felt a bit open watery with 4-5 people a lane. I appreciated the coach giving me a little crap when I got out early (I stopped just shy of 3K SCM knowing I was swimming again this morning); I like it when coaches take an active interest in pushing their swimmers ... I still got out, though, and hit the hot tub and sauna instead of a 600 pace swim

    This morning I drove through the mountains, only about 20 minutes, to the coast so I could nab the pool at Half Moon Bay high school. This was a lap swimming time that required USMS membership, but was un-coached. I only did 1,750 SCY as that put me to 8,000 yard equivalents thus far this week. I'll be aiming to do two 4K workouts this weekend and hit 16K for the week, 1K above my 'max week' thus far this year. One of the things I focused on was doing a number of the drills that USMS COO & Coach Bill Brenner gave us this weekend at our LMSC Freestyle Clinic and Members Meeting - https://www.1001pools.com/single-pos...o-old-to-learn. That clinic reminded me how sloppy I can get and how much focus I need to give to form every workout.
    Categories
    Swim Workouts
  3. Pulse plot = longest workout of 2017

    by , October 16th, 2017 at 03:00 PM (Of Swimming Bondage)
    I did swim on Saturday, but I was feeling all wonky from my week of travel that I cut my (lame) attempt at the 'Hackett 200' IM set off after the first two rounds and decided I'd go for longer on Sunday. I did just that, notching up my longest workout of the year** and was surprised with how good I actually felt. The workout was a mix of the 'Salo Pulse Plot' and some race-pace 25s:

    Warmup sets (1,750 set)


    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend with snorkel (1:20, 1:19, 1:18, 1:17)
    • 8 x 50: on 0:50, w/monofin, goiing ~10 fast SDKs off each wall, belly on odd laps / back on even
    • 6 x 50: on 1:00, #1 and #6 cruise free w/snorkel, #2 to #5 strong IM order (0:37, 0:39, 0:43+, 0:34)
    • 8 x 50: on 0:30, odds cruise free, evens strong IM order
    • 1 x 50: scull w/snorkel



    Salo Test Set: Pulse Chart (800 set / 2,550 total)


    • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately (though I do this at 0:10 after the swim), 0:30 after swim, 1:00 after swim
    • Aim is to go 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70%
      • 09/06/10 - 1:12, 1:08, 1:04+, 1:02-, 1:02-, 1:05, 1:07+, 1:09+
      • 10/06/10 - 1:10, 1:06, 1:04, 1:02, 1:02, 1:06, 1:07, 1:08
      • 05/13/11 - 1:10, 1:05, 1:04, 1:02, 1:03, 1:05, 1:07, 1:09
      • 06/10/11 - 1:08, 1:05, 1:04, 1:03, 1:04, 1:06, 1:07, 1:08
      • 08/06/11 - 1:10, 1:06, 1:05, 1:02+, 1:01+, 1:06, 1:07, 1:09
      • 09/03/11 - 1:13, 1:09+, 1:07, 1:04+, 1:04-, 1:07+, 1:09-, 1:11
      • 10/01/11 - 1:10, 1:09., 1:05, 1:03, 1:03, 1:06+, 1:07+, 1:12
      • 11/01/11 - 1:13, 1:09, 1:07+, 1:03+, 1:03, 1:07, 1:09+, 1:10-
      • 12/01/11 - 1:09+, 1:05, 1:05, 1:01+, 1:02+, 1:04+, 1:06+, 1:08
      • 02/21/12 - 1:11, 1:10, 1:07, 1:05, 1:04+, 1:06, 1:08, 1:10
      • 03/20/12 - 1:10, 1:06+, 1:04, 1:02, 1:02, 1:05+, 1:06, 1:08+
      • 04/18/12 - 1:10, 1:07, 1:04, 1:03+, 1:02+, 1:05, 1:07, 1:08+
      • 06/01/12 - 1:12, 1:09, 1:06, 1:04, 1:05, 1:07, 1:08, 1:09+
      • 06/28/12 - 1:12+, 1:08, 1:05, 1:01+, 1:01+, 1:05, 1:08, 1:10
      • 09/07/12 - 1:12+, 1:08, 1:06, 1:04, 1:05, 1:06+, 1:09, 1:10+
      • 10/10/12 - 1:15, 1:09+, 1:04+, 1:02, 1:02+, 1:05, 1:07, 1:10
      • 11/07/12 - 1:13, 1:09, 1:06, 1:04, 1:05, 1:06+, 1:08, 1:09
      • 05/02/13 -- 1:11, 1:07, 1:05, 1:04+
      • 07/30/13 -- 1:18, 1:15, 1:12, 1:08, 1:08, 1:10, 1:12, 1:16
      • 08/27/13 -- 1:16, 1:11, 1:08, 1:04, 1:04, 1:08+, 1:10+, 1:14
      • 09/24/13 - 1:14, 1:10, 1:05+, 1:03, 1:03, 1:06, 1:10+, 1:13
      • 11/16/13 - 1:10, 1:06, 1:04, 1:01+, 1:02, 1:06, 1:08+, 1:11
      • 04/02/14 - 1:13, 1:10, 1:07, 1:04, 1:04+, 1:07, 1:10, 1:13+
      • 04/23/14 - 1:10+, 1:07, 1:05, 1:02, 1:02+, 1:06, 1:07+, 1:10+
      • 05/28/14 - 1:11, 1:07, 1:05+, 1:04, 1:03, 1:06, 1:09, 1:09
      • 07/03/14 - 1:12+, 1:08, 1:06, 1:04, 1:04, 1:06+, 1:08+, 1:12
      • 07/19/14 - 1:11, 1:07, 1:05+, 1:03, 1:04, 1:06, 1:09, 1:10+
      • 04/13/15 - 1:09, 1:07, 1:04, 1:02, 1:02+, 1:06, 1:09, 1:10
      • 07/10/15 - 1:21, 1:14, 1:09, 1:03, 1:03, 1:10, 1:13+, 1:19
      • 04/23/16 - 1:16, 1:12, 1:07, 1:04, 1:03+, 1:10, 1:13, 1:14
      • 05/28/16 - 1:19, 1:13, 1:08, 1:05, 1:04+, 1:11, 1:14, 1:17
      • 08/28/16 - 1:20, 1:14+, 1:08, 1:05+, 1:04+, 1:09, 1:15, 1:20
      • 09/26/16 - 1:17, 1:14, 1:09, 1:07, 1:07, 1:10, 1:14+, 1:20
      • 10/24/16 - 1:22, 1:14, 1:09, 1:07, 1:06+, 1:10+, 1:17, 1:19
      • 10/15/17 - 1:22, 1:16+, 1:11, 1:08, 1:07, 1:16, 1:19+, 1:21


    Race Pace 25s (1,000 set / 3,550 total)
    4 rounds of
    • 8 x 25: at target 400 IM race pace (0:16-0:17, 0:18, 0:20, 0:16) on 0:35, 0:40, 0:40, 0:35 by round
      • Go an easy 25 if I ever miss the target pace, which I only did on the 5th fly

    • 1 x 50: easy scull w/snorkel on 1:20


    TOTAL: 3,550 SCM

    Comments:
    • On the positive side, I was really surprised to see that I could even get under 1:10 on those fast 100s. My freestyle almost felt like it was clicking on a few of the fast laps.
    • On the 'no-surprise' side, the pulse plot, when compared to a year ago shows that I still have a long way to go in terms of swimming fitness.
    • Happily, on the body-weight front, I'm hovering around 186.5 right now. Over my Masters career, I've ranged from about 205 (when I started back in 2000/2001) to the high 180s. I'd like to get back to 185 and hold steady there; that's the weight I was when I finished up my swimming career in college (having entered as a pretty scrawny 170-175).
    • I have another week of business travel, Monday to Thursday. I'm not sure how robust my swimming efforts will be, but I should be able to swim in a few new pools (www.1001pools.com) and that will be great.


    ** I realize that this is not a huge volume, but it marks good progress for my shoulder health that I can do this without the slightest twinge.

    Updated October 16th, 2017 at 03:12 PM by pwb

    Tags: pulse plot
    Categories
    Swim Workouts
  4. Stayed wetter than I should have expected ...

    by , October 13th, 2017 at 01:45 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
  5. Pitt riffs & my first 2017 broken mile

    by , October 9th, 2017 at 01:44 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
  6. Mr. Microphone was tired

    by , October 1st, 2017 at 09:51 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
  7. Mr. Microphone hacks away

    by , September 30th, 2017 at 08:55 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
  8. I really raced - Jamina Winston SCM meet report

    by , September 28th, 2017 at 11:46 PM (Of Swimming Bondage)
    Work's really been slamming lately, but my training is coming along well, if slowly. I managed to get down to Mesa last Saturday and raced all 5 of the events I had entered. I managed to record the slowest time (by far) I've ever done in a meet since I started Masters ~16 years ago ... and, yet, I was actually encouraged by the day. Very briefly:


    • 50 breast
      • Best time - 33.39 (2013)
      • Previous Worst Time - 36.28 (2012)
      • Entry time - 39.99
      • Meet performance - 38.02
      • Hey! I beat my own (low) expectations

    • 100 IM
      • Best time - 1:02.91 (2013)
      • Previous Worst Time - 1:06.26 (2015)
      • Entry time - 1:09.99
      • Meet performance - 1:11.89
      • Raced "SwimDogs" Mark Johnston from Montana in the lane next to me and didn't have enough juice to run him down. I first met Mark a few years back when I did his most excellent 1 mile Polson Bay Water Daze race (http://www.mvaquatics.org/mva-events/water-daze/); it was good to catch up with him a bit.

    • 200 IM
      • Best time - 2:16.10 (2011)
      • Previous Worst Time - 2:20.89 (2006)
      • Entry time - 2:28.99
      • Meet performance - 2:30.61
      • I think this was the race that I pushed the hardest in throughout. I was pretty tentative in everything else. This one hurt so good.

    • 50 free
      • Best time - 25.79 (2008)
      • Previous Worst Time - 27.70 (2013 @ Altitude!!)
      • Entry time - 29.99
      • Meet performance - 28.23
      • You know you're out of shape when you have to breathe practically every stroke.

    • 400 IM
      • Best time - 4:46.48 (2013)
      • Previous Worst Time - 5:04.00 (2009)
      • Entry time - 5:19.99
      • Meet performance - 5:20.24
      • It makes sense that I was most accurate in estimating my time for this, the king of events. I love this race, but, whereas the fly is usually a place for me to go out fairly easy, it got hard at about the 35 meter mark. I ended up negative splitting my backstroke primarily because I had to spend the entire first 50 catching my breath.


    For this meet, we had a great turnout - almost 100 swimmers - and the meet was run very well. I really enjoyed the chance to race again, even if my times were miserably slow for me. It was a great 'baseline.'

    I don't think I'll have any racing opportunities in October, so am looking forward to the Ron Johnson meet. I've probably gone too ambitious on the entry times, but it will be all about racing and (hopefully) raising the baseline:

    Event
    Number
    Sex Distance Stroke Time Date
    3 Men 50 SCM Breast 0:35.77 11/18/2017
    5 Men 200 SCM Free 2:09.88 11/18/2017
    9 Men 100 SCM Breast 1:16.25 11/18/2017
    12 Men 200 SCM IM 2:20.89 11/18/2017
    17 Men 100 SCM IM 1:06.26 11/19/2017
    24 Men 400 SCM IM 5:04.00 11/19/2017
    26 Men 200 SCM Breast 2:44.62 11/19/2017
    27 Men 100 SCM Free 1:05.05 11/19/2017

    I will also make a decision after Ron John if life will permit and if my 'in-shape-ness' warrants the investment in a day or two of the SPMA SCM Champs the first weekend in December.




  9. New espresso machine, purple jammer or the week at home?

    by , September 16th, 2017 at 04:14 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
  10. Quad look back hack

    by , September 13th, 2017 at 02:17 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 02:23 AM by pwb

    Tags: hackett
    Categories
    Swim Workouts
  11. 1st 400 IM in 10 months

    by , September 9th, 2017 at 06:57 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
  12. Eye of the baby tiger

    by , August 19th, 2017 at 03:53 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
  13. 9 months from today ...

    by , August 14th, 2017 at 05:22 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.
  14. 1st Meet in 7 months!

    by , June 11th, 2017 at 06:27 PM (Of Swimming Bondage)
    I not only made it down to the Mesa Aquatics Masters LCM meet today (https://www.clubassistant.com/club/m...2202&smid=9230), I actually swam three events and did my best to push/race two of them. As I've not swum any long course since some time in 2016, have 'trained' a total of less than 90K yards over the entirety of 2017 and not gone anything fast-ish longer than a 50 SCM in workout, I wasn't expecting much.

    It's always good to remember that Performance Satisfaction = Results - Expectations.

    So, while my times were slow, I was pretty ecstatic with the meet today. Here's what I did:
    • 50 breast = this was the first event and I just wanted to stretch this out and see what my stroke felt like long course. I made a rookie mistake wearing 'loose' practice goggles, dove up too much and almost touched the deep bottom of the pool, the end result being that my right goggle filled up with water. That really didn't impact my result, though, as I just wanted to have this feel like the first 50 of my 200. I was 41.62, which is well off my 36.34 best time, but that was to be expected.
    • 200 breast - This was the event before the meet that I wasn't sure if I would swim, but after the 50 was the event I was most excited about. I have no idea of my splits, but I felt really smooth and strong through the 150. I definitely tightened up on the end and wished that I had worn my new heart rate watch as I was a long time on the wall after the race huffing and puffing before I could get out. I was 3:02.70, which was 12 seconds off my best.
    • 100 breast - Now, here is where the competitive mind got the better of me. Figuring that I had cruised the 50 at 41 high and that I was clearly averaging 45+/46- on the 200, I was sure that I could go a 1:25 on this. I came close at 1:26.14, but my lack of any conditioning work whatsoever showed here. My best is 1:18.94.


    There is a 99.99% probability that this will be my only meet this summer, though I do plan to go swim the State Open Water Championships in a couple of weeks - https://azopenwater.com/state-championship/ - where I will swim the mile. As of now, my plan is to swim it as a mixture of breaststroke and backstroke and just use it as an enjoyable lake swim.

    What today did do was ...
    • Show me that I am getting better and better as I swam without any iota of pain today.
    • Remind me how much I LOVE to get on the blocks, dive in and race.


    I didn't swim much or swim fast, but I left with the same kind of endorphin high I get after a huge taper meet where I've performed well.
  15. Richly rewarded

    by , June 7th, 2017 at 08:39 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 11:25 PM by pwb

    Categories
    Swim Workouts
  16. Variation on the base

    by , June 4th, 2017 at 06:11 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
  17. Build back the blog habit

    by , June 2nd, 2017 at 07:12 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:
    Categories
    Swim Workouts
  18. Two-pool morning

    by , May 3rd, 2017 at 03:41 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
    Categories
    Swim Workouts
  19. The Incrementalist

    by , May 1st, 2017 at 08:58 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
  20. SLAPped and Celebration

    by , April 26th, 2017 at 10:32 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
    Categories
    Swim Workouts
Page 2 of 101 FirstFirst 1234561252 ... LastLast