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Strength Training and Dryland Workouts

  1. Yoga Heart Holiday

    by , December 16th, 2014 at 10:04 PM (Of Swimming Bondage)
    Sunday - great hot yoga session with #1 daughter sweating by my side. She's not such a fan, but it was great to chat before and after.

    Monday - Did my 8 x 100 heart rate test set as IMs over at MMR. This is the first time I've done it IM, so it really acts as a baseline for me. I have decided that I'm going to try to do as many workouts as possible where I'm doing all my sets as IMs, or do the workout such that I balance my effort across the four strokes.

    Took a late flight to Chicago.

    Tuesday - Stayed again at my new favorite hotel with the 16 & 2/3rd-ish yard pool. I got in late and only had time for about 1,250 there and a bit of yoga in the hotel room, but it was a good start to a great day of meetings with my new favorite client. For the first time in my professional life, I'm working with a non-profit client and the enthusiasm and passion for their mission is pretty cool. I'm still doing geeky and dorky data management, reporting and analytics stuff, but it feels like the outcomes could have a more positive impact. We'll see how this evolves. We have a few more weeks to prove ourselves, but I really hope this works out as I've never felt more professionally fulfilled or enthusiastic about my own work than with this project.
  2. Black Friday Yoga

    by , November 29th, 2014 at 12:14 AM (Of Swimming Bondage)
    Yoga came through for me in two "Black Friday" ways over the last two days:
    • On Thanksgiving morning when I hit the uber-crowded, but also uber-awesome almost 90 minute class at Sumit's, I found they were having a Black Friday sale on passes and I picked up a 30 class pack for only $270. Nine bucks a shot for yoga in these parts is pretty good.
    • Today, my swim plans were foiled as I didn't want to set an alarm to get down to Mesa to swim at 5:30, couldn't be there for their noon workout and the City of Scottsdale pools were closed. Fortunately, yoga was running a full schedule and I got to a 60 minute class at 5:30 tonight that was sparsely populated and equally wonderful in a completely different way.


    I do intend to get to Cactus first thing tomorrow afternoon when it opens, though, as I'm eager to swim again.
  3. Tissue management

    by , November 4th, 2014 at 11:33 AM (Of Swimming Bondage)
    After Saturday's strong workout, I moved into "soft and connective tissue management" mode with ...
    • an acupuncture + cupping session on Saturday afternoon,
    • light yoga, dynamic stretching, pre-hab cord work and a light 1,250 SCM workout on Sunday
    • a great flow yoga class on Monday evening followed by a gentle 1,000 SCM drill-oriented swim


    My left shoulder and neck is pinched and painful again. Part of my reason for focusing on breaststroke lately has been that this is generally the only stroke I can swim without any pain. The only downside to doing this is then my groin gets all knotted up and I can only manage one hard workout with breaststroke every other or every 3rd day.

    After an early breakfast meeting today, I am hoping to be able to try out a new, possibly our newest pool, in Arizona for a midday workout.
  4. Berkeley marbled jewel of a pool

    by , August 21st, 2014 at 07:25 PM (Of Swimming Bondage)
    My overnight in Berkeley was a double bonus as I had the chance this morning, after some early calls, to walk up to the Hearst Pool on campus and get in a swim. My picture really doesn't do this 33 and 1/3rd yard gem of a pool justice ...



    ... but I'll try to describe it.

    Yes, it was built in the 1920s (or so I'm told by the world's most awesome "pool tourist" blogger, http://40pools.wordpress.com/2012/11...y-hearst-pool/), so there's nothing modern about it and there are certainly signs of age around the pool. However, once I got in the pool and discovered that the marble-tiled deck was also the floor of the pool, I was in instant love. It got even more exciting as I swam into what appeared to be a black hole (looking at the deep end wall from the shallow end), but as I got closer I discovered the walls were made of a deep brown tile with what appeared to be some very faint gold stripes or flakes throughout. When I got in the water, the typical SF Bay Area clouds were out in full force, but over my ~45 minute, ~2450 yard swim, the sun broke through. The pool changed appearances and shimmered differently through this change of sun vs. clouds. It was simply beautiful.

    Now, the downsides of course are no backstroke flags, no pace clocks and the goofy 33 and 1/3rd yard, but I figured all of that would be in place (or, rather, not in place) and so had planned a cruisey swim where I did:
    • 1 x 400: IM going kick-drill-swim by 33 and 1/3rd
    • 1 x 2000: where I strapped on my snorkel and Corsuit and did
      • 4 repeats of 400 free swim followed by 66 and 2/3rd scull
      • Completed the 2,000 with the extra 4 laps I needed

    • I then did 2 laps where I tried to swim perfect freestyle.


    Oh, yeah, before that swim, I had gotten in a repeat of my dryland workout from a couple of days ago (http://forums.usms.org/entry.php?339...rise!-Surprise!) in the hotel room, replacing my stretch cords for weights on the curls and triceps ... until that snapped.

    It was a great start to the day!

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



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



    Open water courses trained/competed since 2007

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

    Updated August 21st, 2014 at 07:37 PM by pwb

    Tags: pool list
    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Surprise! Surprise!

    by , August 19th, 2014 at 10:16 PM (Of Swimming Bondage)
    Today was my first "real" swimming workout since the Polson Open Water race on August 2nd. I got in about 500 meters of swimming the week of August 4th and then did 9K over the entirety of last week, comprised of cruise swimming with the max yardage being the 2,500 I had done (again, easy) at the Van Nuys pool.

    I have been good, though, about getting back into a dryland routine every other day, similar to the following that I did on Monday, going 2 rounds of the following after some dynamic stretching for warmup:
    • Bird-dog, 45 seconds
    • Pushups, 10
    • Squats, 10 @ body weight
    • Dual external rotation w/band, 15
    • Crunches, 25
    • Curls, 15 @ 10lbs each arm
    • Lunges, 10
    • Shoulder scaption, 15 @ 5lbs each arm
    • Plank progression, 45 seconds - normal plank - downward dog - side plank
    • Tricep press, 15 @ 20lbs
    • Calf extensions, 15 @ bodyweight
    • Band row, 15
    • Internal rotation w/band, 15


    ... and managed a couple of yoga classes last week.

    I really thought I would totally suck on my 3 x 300 test set today (was expecting times in the 3:50 range) and so was really happy with this result.

    Warmup sets (1,700 set):
    I did this entirely while wearing my Corsuit (http://blucoreswim.com/). I'll write more about my experience with that new tool in the next few days.

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:40, gentle descend swim w/snorkel (1:25, 1:19, 1:16, 1:14)
    • 4 x 100: on 2:00, IM kick descend, odds w/board, evens on back (1:45, 1:43, 1:42, 1:40+)
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:37, 0:41, 0:44, 0:35)
    • 6 x 25: on 0:30, w/Zoomers, paddles and snorkel, going 5-6-7-8 strokes AFAP off the wall on the first 4, #5 easy and #6 all fast
    • I changed out of my drag suit and into a jammer at this point.
    • 1 x 50: easy scull and breast kick w/snorkel


    3 x 300 Test Set (1,300 set / 3,000 total)

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

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


    8 x 50: active recovery w/snorkel. 2 each on 0:45, 0:50, 0:55, 1:00

    TOTAL: 3,000 SCM

    Commentary:
    • Happy to be on the road back!

  6. Dry nut, walnut & 1650 IM

    by , May 15th, 2014 at 06:43 PM (Of Swimming Bondage)
    I was going to see if I could afford the time to head down to swim in Pleasanton this morning merely to 'bag' another pool that I had been to before (as a swim parent) but not swum in, but my schedule did not permit that. Instead, I did an increased version of my hotel room dryland workout and then snagged 45 minutes at Walnut Creek for a (somewhat) Broken Mile IM.

    Dry-nut

    • Dynamic stretching for ~5 minutes of warmup
    • Pre-hab stretch cord work (internal, external rotation)
    • 3 rounds of:
      • 7 pushups
      • Bird-dog each side for ~0:30
      • 7 squats
      • Plank progression - ~0:30 normal plank into ~0:30 side plank (one side per round, last round both sides)
      • Downward dog for ~0:30
      • 8 lunges, 4 each side per round
      • 7 "chair" dips
      • 25 crunches


    Walnut - Broken Mile IM
    My original intent was to do this freestyle, but as I coordinated a workout for tomorrow afternoon back home with my sometime training partner Peter and know that will be free-intensive, I mixed this up in SCY:


    • 1 x 400: IM, kick-drill
    • 4 x 100: on 1:20, free swim w/snorkel, gentle descend
    • 8 x 25: on 0:25, odds easy free, evens build IM
    • Broken Mile IM:
      • 3 rounds of:
        • 3 x 50: on 0:45 (fly, was 31+s), 0:45 (back, was 0:34+), 0:50 (breast, was 0:38/0:39)
        • 2 x 100: on 1:25, IM, was 1:11/1:12
        • 1 x 150: on 2:00, free swim w/agility paddles, 1:40-1:40-1:38 by round

      • 3 x 50: on 0:45 (fly, was 31+s), 0:45 (back, was 0:34+), 0:50 (breast, was 0:38/0:39)

    • 7 x 50: w/snorkel, 1 on 0:35, 2 on 0:40, 3 on 0:45, active recovery

    TOTAL: 3,000 SCY

    Commentary:


    • Between the dry and the wet work, this turned out to be a good day of training.
    • Point of fact as to how weak I am - I was shaking on the third round of all the arm and leg exercises.
    • I have swum at Walnut Creek's pool before, but forgot how shallow it was for most of the 50 meter length. The big bummer (*but reminder to me for the summer*) is that they transition to LCM starting in 4 days.

    Updated May 15th, 2014 at 06:54 PM by pwb

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Stanford 400 Monster

    by , May 13th, 2014 at 11:16 PM (Of Swimming Bondage)
    Peter and I mis-communicated and so I ended up going solo on this variant on a variant ...


    ... which then got morphed into this at 5:40 on Monday morning in SCM:

    Warmup sets (1,300 set):
    • 1 x 400: IM, kick-drill by 25s
    • 6 x 100: on 1:30, descend in 3s, swim free w/snorkel
    • 6 x 50: on 0:40, descend in 3s, swim free


    Stanford 400s (2,400 set / 3,700 total)
    3 rounds of:
    • 1 x 400: on 5:00, just make it
      • Round 1 swim @ 5:01
      • Round 2 swim w/agility paddles @ 4:56
      • Round 3 pull w/buoy & agility paddles @ 4:57

    • 4 x 100: on 2:00, best average
      • Used same equipment as noted above and was generally 1:10/1:11 on the first 2 of each round and 1:09 on the second two
      • I did see one 1:08 at the end of round 2

    • Masters minute


    Cool-down 300 swim w/snorkel

    TOTAL: 4,000 SCM

    Commentary:
    • Despite doing about 50% of the 'Family Fun Day' at the crossfit studio on Sunday, I was sore on Monday. Not having Peter there to push me also contributed to a less than stellar performance.
    • I never suffered from lack of motivation and it felt like a great workout in terms of effort, but the times were sub-par.
    • Today, Tuesday, I hit a hot yoga class and performed much better than last week.
  8. A weak-man's start to strength training

    by , May 9th, 2014 at 12:54 PM (Of Swimming Bondage)
    I am determined to build some measure (greater than the near-zero I'm at today) of 'land-strength' and started on Tuesday with some very basic and very limited reps of body-weight exercises. My goal is to do this over the next four weeks, steadily increase the number of reps and maybe add new exercises (e.g., I need to do some pulling exercises like rows). I am, though, trying to create a set of exercises that I can generally do with limited equipment since I'll often end up doing these while on the road and with access to whatever hotel 'gym' is available in the mid-to-low range line of hotels I usually stay in. Here was today's workout (using that term loosely):
    • Dynamic stretching for ~10 minutes of warmup
    • Pre-hab stretch cord work (internal, external rotation)
    • 2 rounds of:
      • 5 pushups
      • Bird-dog (one side each round) for ~0:30
      • 5 squats
      • Plank progression - ~0:30 normal plank into ~0:30 side plank (one side per round)
      • Downward dog for ~0:30
      • 5 lunges, one side per round
      • 5 "chair" dips
      • 25 crunches

    • 20 minute "Rodney Yee AM Yoga" - mix of various, mostly static poses


    Not much, but more than I think I've done since 2012!

    I think I'm going to head out to Lake Pleasant tomorrow morning for the 3K open water race (http://www.azopenwater.com/#!pleasant/c186d) to see how long I can draft off Kurt Dickson before he loses me. I am entered and want to go, but just need to coordinate cars and kids with my wife and teenaged drivers. Oh yeah and I think I need to bribe #3 child to come along with me since everyone else will be out of the house early. Hopefully, her choice of breakfast at Einstein's will be enough of an incentive to leave the house at 6am, drive 45-ish minutes, hang out to watch me writhe in pain in the water and then come home in time for her 10am workout.
  9. Nationals Navel-Gazing

    by , May 5th, 2014 at 09:02 PM (Of Swimming Bondage)
    Maybe I’m always overly reflective after all my meets (e.g., I am writing this blog), but this weekend of racing at the same pool where I first made my ‘come back’ to Masters swimming in 2001 really had me thinking about how to evaluate my results.


    • I did have two exceptional swims: I am pretty sure my 200 breast was a lifetime best and my 200 back was closer to my lifetime best than I’ve come in any other 200 (e.g., I don't think I ever got under 1:57 back in the day). Self-aggrandizing props to me



    • From a work vs. swimming perspective, I am pretty proud of myself. Starting a decade ago, from 2004 to 2007, I had a huge gap in both my training and my competition. This was entirely due to my work life as I was in a high-growth startup founded in 2000 that I had joined in mid-2002 (right after Hawaii Nationals). While I continued to train (sometime) and occasionally compete during that time period, I really poured myself into that company and neglected my swimming. Fast forward to now and I’m in about the same position work-wise (e.g., startup I joined in 2010 and we’re hitting our high-growth phase now four years into it), but I’m making a very conscious choice to stay committed to my health and my training as an outlet. The mere fact that I showed up and raced well this weekend was a huge win for me; the fact that I kept on top of my work demands & opportunities while here makes me happy and feel like I’ve learned some sort of balance in the last decade. (Mind you, that’s Type A balanced)



    • From an ‘inevitably you must accept decline with age,’ this meet reinforced to me that I do not have to accept that premise. I do know that, one day, I will have to let go of my Masters’ best times and start thinking about things like “Masters best times before 55 and after 55” or some such stuff. However, I saw too much evidence from watching the guys older than me and too much evidence from my own swimming that this theory, at least for now, is not a proven fact. I had posted earlier in the season that I had this goal of going sub 2:00 in each of the 200 back, fly and IM. Despite coming no closer than 1.38 seconds to achieving this in any of the races, I am convinced that, with some changes to my training and with a little more emphasis in the right places, this goal is achievable.



    • As for the training and competition changes, here’s what I think I’ve learned
      • Race pace training is probably good for me, but I need to build a deeper, aerobic base with some old school, short rest, endurance training. With the exception of the 200 breast (where I probably had too much gas left in the tank), I fell apart in every race. While I’m not naturally a negative split racer, I am used to – when I am in great shape – having closing power to end a race feeling like I’m going full steam instead of limping to the finish. I limped in almost every race this weekend. Lesson: rip off Stewart’s workouts and/or do the workouts I used to write for the High Volume Training program in the early season.
      • I finally need to create a committed strength training program. I’ve read too much about the natural decline of muscle mass in men of my middling age and listened to guys older than me who are committed to out-of-the-pool weights/exercises (and doing well with it) to ignore this any longer. I must build a strength-training plan to augment my in-water work and commit to this.
      • I need to have a more balanced competition plan at Nationals. While I really did (despite the pain and agony) enjoy racing the program that I did this weekend, it was probably too ambitious. When I look back at Greensboro (one of my top two meets of my Masters life), I had balanced focus events (e.g., 200 & 400 IM, 200 fly) with shorter, fun events (e.g., 50 & 100 fly, 100 IM). I need to do a better job at San Antonio next year of balancing out the longer stuff with the shorter stuff.
      • I am intrigued to explore what I can do further in my breaststroke and backstroke individually – I will aim to train those more and to finally learn how to do a decent backstroke start.


    As for today’s workout, I went to a great hot yoga session. Step #1 on the path to a strength program is to be on the mat in a structured, vinyasa class twice a week. This is a baby step, but an important one for me – even doing the 5 ‘extra’ pushups offered a few times during this class as a bonus is a challenge for my land-weakened state (e.g., I did a total of 0 extra pushups today). Before I even contemplate lifting a weight, I’d better get used to lifting my own body

    Back to the pool tomorrow for a 3 x 300 test set and, if I'm up to it, some shorter-rest 200s.
  10. 4 hard days appears to be my limit

    by , March 3rd, 2014 at 01:42 PM (Of Swimming Bondage)
    After 4 days of very good and pretty intense workouts, I figured I should do something with some intensity, but more moderate. My vision was to do the 1st, 2nd and 4th rounds of '1500' from my "Fun w/1500s" workout (http://forums.usms.org/showthread.ph...of-Dec-30th%29) and to give myself a little breather by setting my target pace at 1:05 per 100 (vs. the 1:04 threshold pace I had established on Thursday). I quickly learned on set #2 that that was a challenge and then completely fell apart on set #3, in SCY at Cactus:
    • Set #1 - Warmup
      • 500-400-300-200-100
      • Odd distances done as free pull w/buoy on 1:20/100, just make it and hold my stroke count between 11 and 13 SPL
      • 400 was IM done as kick-drill-drill-swim by 25s on 1:35/100
      • 200 was IM done as drill-swim by 25s on 3:00

    • 1 x 50: easy on 1:00
    • Set #2 -
      • 100-200-300-400-500 on 1:10 per 100
      • Goal was to hold 1:05s, but was 1:07, 2:18+, 3:22, 4:29, 5:38

    • 1 x 50: easy on 1:30
    • Set #3
      • Per the workout this was supposed to be 15 x 100, going 2 each on 1:20, 1:15, 1:10, 1:05, 1:10, 1:15 and the final one floated
      • I knew I was not going to make the 1:05, so I started the set by adding 0:05 to each interval
      • I got through #6 (second one on 1:15) and was struggling to hold 1:10s
      • I started #7 and my calves seized up after the 50
      • At that point, I cruised down until I got to a 4,000 total workout

    TOTAL: 4,000 SCY

    That swim was done between about 10:30 and 11:30am and I figured I was going to be toast to head back later for a 4pm hot yoga class, my first one since my foot injury. Surprisingly, though, I felt very good, almost as if I had not had such a gap in attendance.

    I slept like a rock last night and then just took it easy today with a 2K swim:
    • 1 x 400: easy free pull
    • 1 x 400: IM, kick-drill-drill-swim
    • 4 x 100: on 1:30, swim with agility paddles and snorkel, focusing on wider, lower recovery
    • 6 x 50: on 1:00, odds cruise free, evens moderate going fly-back, back-breast, breast-free
    • 8 x 25: on 0:35, twice through 5-6-7-8 AFAP strokes off the wall free w/Zoomers; first round w/agility paddles
    • 6 x 50: on 1:00, #1 and #6 are easy, #2 to #5 are IM order going 25 stroke fast through the turn and then float the rest of the 50 as easy free or backstroke
  11. Survival Training - LCM ;)

    by , December 30th, 2013 at 02:16 PM (Of Swimming Bondage)
    It never fails to amaze me how much harder and different long course swimming is!

    Sunday

    After a long and late flight back home from Virginia on Saturday night, I needed to start working off the holiday pounds and was grateful that the USAS team's holiday training at Cactus means that the pool is long course this whole week. I arrived around 12:30pm and the pool was hopping - a university team from my wife's hometown in Canada had four lanes, but the other four were open to lap swimmers (in addition to 4 or 5 SCY lanes in the diving well). There were maybe 5-7 people in each lane, which is amazingly crowded for Cactus, but not bad at all for LCM. Despite, in my opinion, ample space to train, some of the 'regulars' were still moaning about the crowds and having to circle swim. Whiners.

    Though I didn't feel good in the water until the last round and struggled to complete some of the laps fly, it still felt good to stretch out over the 50 meter distance:
    • 1 x 400: IM, kick-drill
    • Indiana IM Round #1
      • 4 x 200: on 3:00, free swim, was holding around 2:35s
      • 3 x 150: on 2:30, Indiana IM
      • 2 x 100: on 1:40, IM, swim, #2 faster (1:17) than #1 (1:22)
      • 1 x 50: on 1:10, power kick

    • Indiana IM Round #2
      • 1 x 200: on 3:00, free swim, 2:32
      • 4 x 150: on 2:30, Indiana IM
      • 3 x 100: on 1:40, IM, swim, descended from 1:22 to 1:16+
      • 2 x 50: on 1:10, power kick

    • Indiana IM Round #3
      • 2 x 200: on 3:00, free swim, 2:34, 2:25+
      • 1 x 150: on 2:30, fly-back-breast
      • 4 x 100: on 1:40, IM, swim, descended from 1:26 to 1:16+
      • 3 x 50: active recovery, 0:45, 0:50, 0:55


    TOTAL: 4,200 LCM

    I was home by 2pm and then did various house chores and dog washing / walking until it was time for the 4pm yoga class. I feel like I'm finally starting to get my yoga body back and had another great class.

    Monday
    My original intent was to try to attempt my Fun with 1500s workout this week long course, but, as I was pretty sore this morning from yesterday's double, I did a shorter variation of this today, straight through on intervals:
    • 500-400-300-200-100: odds free swim on 1:30/100, evens IM mixing kick, drill and swim on 1:45/100
    • 100-200-300-400-500: on 1:20/100, w/agility paddles was 1:15, 2:32, 3:54, 5:11, 6:19
    • 10 x 100: on 1:35, 1:30, 1:25, 1:20, 1:15, 1:15, 1:20, 1:25, 1:30; did #1,2 and #10 as backstroke and then just focused on making everything else. Was 1:14+++ on the 1st 100 on 1:15, but then a real solid 1:14- on the 2nd one (probably more like 1:13 given that I was slow off the wall on the prior interval)

    TOTAL: 4,000 LCM

    Commentary:
    • Both of these workouts are a great end to 2013 / start to 2014.
  12. 60% - 80% a Danner-imal

    by , December 23rd, 2013 at 01:00 PM (Of Swimming Bondage)
    Sunday was a great combo workout -- I was back in yoga-ass-kicking mode and then went straight to Cactus to do this 1,800 SCY workout (goal was to get to 16K yards for the week):
    • 1 x 600: IM done as 400 IM k-d by 25s followed by 200 IM k-swim by 25s
    • 4 x 100: on 1:45, IM kick w/board descend
    • 8 x 100: free swim on 1:20, 1:15, 1:10, 1:05, 1:05, 1:10, 1:15, 1:20, trying to make the intervals by 0:05 ... did that except on the 1:05s where I was 1:20/1:03


    Today, I had fully intended to get in the full "Danner-imal" workout from my HVT thread this week (http://forums.usms.org/showthread.ph...253#post293253) and thought that my morning work calls would allow me sufficient time in the pool, but I only had 50 minutes and so I modified this, achieving 60% of the total yardage and 81.25% of the harder swims. This was done straight through on intervals:
    • 1 x 200: on 3:00, IM, k-d by 25s
    • 6 x 100: on 1:20, descend free swim (1:12 -> 1:03)
    • 1 x 200: on 3:30, IM, kick on back
    • 4 x 100: on 1:15, descend free swim w/agility paddles
    • 1 x 200: on 3:30, IM, kick on back
    • 2 x 100: on 1:10, free swim w/agility paddles
    • 1 x 200: on 3:40, IM, kick on back (extra time to re-tie suit and leave on top)
    • 4 x 200: on 2:30, free swim, descend w/agility paddles (2:15, 2:14, 2:11, 2:08)
    • 1 x 100: on 2:00, IM kick on back
    • 3 x 200: on 2:20, free swim, descend w/agility paddles (2:14, 2:11, 2:06)
    • 1 x 100: float, cool-down

    TOTAL: 3,600 SCY

    Commentary:


    • Though I didn't get in the distance I wanted, this ended up being a nice, intense workout.
  13. Broken Mile

    by , December 21st, 2013 at 08:05 PM (Of Swimming Bondage)
    Friday was a torrent of work that prevented me from getting to either a yoga class (plan A) or a swim (plan B), so I opted for the plan C of home office dryland work, e.g.,

    • 20 minute yoga session
    • Dynamic warmup
    • Pre-hab stretch cords
    • Pre-hab weights (e.g., 3lb and 5lb lateral arm raises, internal shoulder rotation)
    • 10 squats
    • 10 pushups
    • 7 squat jumps
    • plank progression - about 30 seconds each basic, right side, basic, left side plank
    • Bird dog - ~45 seconds each version (e.g., left arm/right leg & vice-versa)
    • 40 crunches with one leg extended and one leg bent (I read somewhere this was better on your lower back)


    Thankfully, I got over to Cactus today and made a run at a Broken 1,650 set on a 1:10/100 interval in SCY:


    • Warmup Sets (1,500)
      • 1 x 400: IM, k/d
      • 4 x 100: on 1:20, descend free w/agility paddles, 1:09, 1:08, 1:06, 1:03
      • 4 x 100: on 1:45, descend IM kick w/board, 1:30 -> 1:24
      • 6 x 50: #1 and #6 free cruise on 1:00, #2 to #5 IM order build

    • Broken Mile (1,800 set / 3,300 total)
      • 4 x 100 - 2 x 250 - 1 x 300 - 2 x 150 - 3 x 50: on 1:10/100 interval
        • 1:04, 1:05, 1:05, 1:05, 2:46, 2:47, 3:22, 1:40, 1:40, 0:32, 0:33, 0:31+ = 18:10.5

      • 3 x 50: active recovery on 0:40, 0:45, 0:50

    • Kick Closer (250 set / 3,550 total)
      • 8 x 25: on 0:30, w/monofin, odds 1 breath cruise, evens no breath, every 4th one fast
      • 1 x 50: easy

    TOTAL: 3,550 SCY

    Commentary:


    • Felt kind of creaky in the water, but this was a good workout, even if the times weren't all that spectacular. I'm really focusing on my turns these days and I left that workout with my stomach feeling quite tired.
  14. Green tea, blue people & Coit

    by , December 18th, 2013 at 10:57 PM (Of Swimming Bondage)
    Southwest Airlines is on my s**tlist right now. They cancelled my flight last night from Burbank up to Oakland with no apparent reason. I asked three different gate agents for the reason why and all I got was mumbling, dissembling and changing the subject. Judging by the pretty full earlier flight and the later flight that somehow had just enough seats to accommodate all of us from the cancelled flight, I suspect they just didn't have enough people booked to justify the flight. As a person whose business is all about helping companies optimize their operations, I get what they did. I think I could even have gotten behind their decision if they had been straightforward about their motivations, but they weren't. I've flown Southwest a lot more this year because they, in theory, have more options to fly around California, but they have disappointed me too many times. I registered my complaint with them and suggested they hire away Doug Parker from USAirways as soon as he completes the merger with American. Of course, I'll need to see how that one plays out.

    You would think that, if airline delays struck twice, I'd be lucky and strike twice with my 'set the alarm late and let my body wake up' strategy from Tuesday, but I wasn't. I slept in past the time this morning that would allow me to do a hike and swim at the North Beach Pool in San Francisco. This morning I did, however, get in a solid, body-weight dryland workout, including:
    • 20 minute yoga session
    • Dynamic warmup
    • Pre-hab stretch cords
    • Pre-hab weights (e.g., 3lb and 5lb lateral arm raises, internal shoulder rotation)
    • 10 squats
    • 10 pushups (ooh, yeah, baby, my max this year)
    • 7 squat jumps
    • plank progression - about 30 seconds each basic, right side, basic, left side plank
    • Bird dog - ~45 seconds each version (e.g., left arm/right leg & vice-versa)
    • 40 crunches with one leg extended and one leg bent (I read somewhere this was better on your lower back)


    After work wrapped up today, I combined a holiday gift buying spree at the greatest tea shop in San Francisco (http://www.aromateashop.com/store/) with a hike up to Coit Tower (something I've been telling myself all year I'd do) and a light meal in the Italian area of North Beach. This was a great hike ...



    ... but looks a lot easier on the map and elevation picture than it was. It was a great aerobic workout and a beautiful walk. As much as I love NYC and enjoyed being there last week, the Big Apple really can't hold a candle to the beauty of San Francisco. Though I only made three stops - tea shop, Coit Tower and dinner -- there were so many places where the view was just spectacular, whether it be of the Bay Bridge's blend of the old and new sections, or the view of Alcatraz and the Golden Gate from Telegraph Hill, or just the crazy, lunatic beauty of houses stacked upon houses upon hills, this city is a gem. If only I could get my head around the real estate prices, taxes and the fact I'd have to burn all my shorts, I'd live here.
  15. Geek-er-cise

    by , December 15th, 2013 at 09:14 AM (Of Swimming Bondage)
    There's something supremely satisfying about a good, aerobic workout and late Saturday afternoon I really enjoyed the workout I call 'Ode to Geek' at Cactus pool in SCY:

    Warmup sets:
    • 1 x 400: IM, k-d by 25s
    • 4 x 100: on 1:40, kick w/board descend, dolphin-flutter-breast-flutter by 25s
    • 4 x 50: on 0:45, descend free (0:34 -> 0:31)


    Main Set:
    • 3 x 100: on 1:20, cruise w/agility paddles (1:06-1:07s)
    • 1 x 800: on 9:20, negative split (9:11 as 4:40, 4:31)
    • 3 x 100: on 1:20, cruise w/agility paddles (1:07-1:08s)
    • 1 x 600: on 7:00, negative split (6:51 as 3:27, 3:24)
    • 3 x 100: on 1:20, cruise w/agility paddles (1:06-1:07s)
    • 1 x 400: on 4:40, negative split (4:29 as 2:16, 2:13)
    • 3 x 100: on 1:20, cruise w/agility paddles (1:08-1:10s)
    • 1 x 200: on 2:20, negative split (2:10 as 1:06, 1:04)
    • 3 x 50: active recovery on 0:40, 0:45


    TOTAL: 4,350 SCY

    Commentary:
    • At this stage, I can't recall what elements of this set were straight from Aquageek and what I modified, but I really enjoyed this. Again, I focused on stroke count and trying to use that as a way to help me control my speed on the front half of each distance (10-11SPL) before picking up the back quarters of each swim, trying to go 11-12 SPL on the 3rd quarter of the swim and 12-13SPL on the last quarter.
    • Earlier in the day, I had gone through my extremely basic body-weight strength workout:
      • Dynamic warmup (arm swings, etc.) for about 10 minutes
      • Shoulder pre-hab/re-hab stretch cord work
      • Shoulder pre-hab/re-hab light weight work
      • 10 squats
      • Foam rollering legs
      • 7 pushups (whoo-hoo, 2 more than a few days ago)
      • Calf raises
      • 7 squat jump to streamlines

    • I didn't manage my time to catch any of the live stream from Juniors, but this kid from my kids' team tore it up again -- http://swimswam.com/ryan-hoffer-take...-group-record/. It is crazy how scary fast the young kids are swimming these days.
    • I did swim-geek out a bit on www.swimswam.com and was really excited for the future of American distance swimming to see this impressive 9:25 1000 from a a young woman (http://swimswam.com/agnel-puts-2nd-f...hristmas-meet/), maybe someone who could challenge Katie Ledecky in the future??
    • While we're on the topic of great distance swims, we need to get Yannick Agnel married off to a nice, American woman so he can have US citizenship by Rio It'll be cool to see him challenge Sun Yang in the 400, though, regardless of which country he swims for.
  16. The semi-off season

    by , December 10th, 2013 at 04:54 PM (Of Swimming Bondage)
    Before jumping into the semi-off season plan, I need to catch up on all the nice comments from my swims last Friday. This weekend ended up being a blur with my oldest and youngest daughters racing in frigid temperatures, but I did read and appreciate all the thoughts:

    Quote Originally Posted by rxleakem
    Excellent 2back! It's always nice to have the visual cues above to make lane position a non-issue.
    Thanks, Mike, and, yes, the ceiling was an immense help. That didn't stop me from both jamming a few turns and going dangerously long on one turn, but it still helped between the flags.

    Quote Originally Posted by jaadams1
    Wow! Nice going!
    I appreciate it, but am not worthy of this as you probably would've not only raced the 100, but also done it fly!

    Quote Originally Posted by knelson
    I thought your IM was a nice swim, but that 2 back is outstanding. Nice job!
    Kirk, I couldn't agree more. I just hope whatever backstroke I had last Friday sticks around for the SCY season.

    Quote Originally Posted by StewartACarroll
    Awesome meet Patrick.
    Thanks, Stewart. It's a real bummer you got iced out of your meet.

    Quote Originally Posted by swimmieAvsFan
    I was a bit worried when I was snooping on SwimPhone and saw your 100 free. Guess I shouldn't have been! Awesome 200s!
    Too funny. My dad said he saw you at a meet; hope your swims went well?

    Quote Originally Posted by Water Rat
    great meet patrick. hard to cap off a meet with your best swim at the end (at least for me!)
    Thanks, but it wasn't like I was at the end of a grueling 3 day affair.

    Quote Originally Posted by KEWebb18
    Great job!
    Thanks!

    As for what I'm calling the semi-off season, I often find the mid-December to mid-January a bit of a no-man's land when it comes to training. Unlike my age group and collegiate years when this was a period of heavy training, this seems to be a time where I want to ratchet down the training, but not too much. I want to make sure I don't lose some of the hard-won conditioning and speed I've built, but also want to try out some new things. I think my general plan will be this:
    • I really want to get consistent about yoga -- not so much for my swimming, but because it just leaves me feeling better and more relaxed all around. I'm going to try hard, starting this week, to get to two classes a week.
    • Though I swam fast without any dryland work aside from my shoulder injury stretch cords this fall, I'm finally feeling stable enough and without pain (almost always). Again, more for overall conditioning than necessarily sport specific work, I want to build in a consistent body-weight based dryland program that incorporates some plyometrics.
    • On the pool side, again because I feel more confident in my shoulder, I want to build back to some more traditional and longer aerobic sets. As fast as I swam this fall, I think the back half of my races was generally not as strong as it should be.


    On Sunday, I got in 3,000 SCY at Cactus as follows:
    • 1 x 400: IM, kick-drill by 25s
    • 6 x 100: on 1:20, free, descended from 1:09 to 1:01
    • 6 x 100: on 1:40, 3 IM kick w/board descend, 3 dolphin-flutter kick w/board descend
    • 1 x 50: easy
    • 6 x 200: on 2:30, swim free w/agility paddles -- held about 2:14-2:16 on most and pushed a 2:10 on the last one
    • 3 x 50: active recovery


    On Monday I got in my stretch cord work, light yoga and this HUGE dryland set:
    • 5 squats
    • 5 pushups
    • 5 plyometric squat jumps to streamline


    Today, I did the 500 Six ways workout from my HVT thread, taking no breaks between sets except as noted

    • 1 x 500: IM, k-d-k-d-s
    • 5 x 100: on 1:20, free, did 3 at 1:07, 1 at 1:04, 1 at 1:00
    • 0:40 rest
    • 4 x 125: on 1:50, IM order (1:27, 1:28, 1:40, 1:23)
    • 2 x 250: on 3:00, w/agility paddles, was 2:44 then 2:42
    • 5 x 100: on 1:30, #1 cruise free, #2 to #5 IM order for add up (1:06, 1:06+, 1:17, 1:00 = 4:29)
    • 10 x 50: on 0:50, going 1 easy, 1 fast fly (0:28+), 2 easy, 2 fast (back at 0:30, breast at 0:36, 4 easy free)


    Might snag another new pool tomorrow!
  17. Bad yogi Gumby

    by , November 11th, 2013 at 12:57 PM (Of Swimming Bondage)
    I intentionally went an easier 1,500 SCM drill workout on Sunday mid-day in order to focus on really powering through an intense hot yoga session on Sunday afternoon, but I bonked early in yoga, had all the flexibility of a steel bar and left the mat about 50 minutes into the 75 minute class. I know that makes me a bad yogi, but the shoe (or, in this case, the environmentally friendly REI sandal) fit.

    This morning wasn't much better when I made it down to Kino for their morning workout. I used to be such the lover of 5:30am workouts, but I am completely out of practice at getting up and swimming that early. I felt like Gumby in the water ...



    ...and floated my way through a mix of sets that each added up to 300. I can't recall them in sufficient detail to write them down and don't really know if I did 9 or 10 sets, but I'm calling it a lame 2,700 SCY in my flog.

    I think I'll not swim tomorrow and come back to the pool refreshed on Wednesday.
  18. Stealing from Stewart

    by , August 25th, 2013 at 04:56 PM (Of Swimming Bondage)
    I saw a nice main set embedded within Stewart Carroll's Saturday workout (http://forums.usms.org/entry.php?29979-Week-47-Saturday) and thought that, with some variations (both for SCM vs SCY and for the overall volume of work I wanted to do), it could make a good main set for me today. It did, but on nowhere near the intervals or pacing Mr. Carroll did!

    Short Warmup (500 set)

    • 1 x 200: IM k/d
    • 12 x 25: on 0:30/0:35 odds/evens, w/monofin
      • #1 - 2 breaths moderate
      • #2 - 0 breaths build
      • #3 - 1 breath moderate
      • #4 - 0 breaths fast



    Transition into Main Set (2,000 set / 2,500 total)
    This was my rendition of Stewart's 6 x (225-75), done straight through on the intervals, using the first 3 rounds as a transition set to further warm me up:


    • 3 x 225 - 75:
      • w/snorkel, trying to do both strong and descend
      • I thought I could simply take Stewart's 2:40 - 1:30 SCY intervals and use 2:55 - 1:40 as my SCM intervals
      • As I went 3:05 on the first 225, I decided I'd go 3:15 and 1:30 for this round
      • 225s ended up being 3:05, 2:55, 2:54
      • 75s were 1:00, 0:55, 0:54

    • 4 x 25: active recovery on 0:20, 0:25, 0:30, 1:30
    • 3 x 225 - 75:
      • Swim free, trying to do the 225s strong w/consistent 13-14 SPL count and the 75s fast
      • Went 3:10 - 1:30 on the intervals
      • 225s ended up being 2:50, 2:48, 2:47
      • 75s were 0:51, 0:50, 0:49

    • 4 x 25: active recovery on 0:20, 0:25, 0:30, 1:30

    TOTAL: 2,500 SCM

    Commentary:


    • Once I got through the first round on the transition piece, I actually felt pretty good and connected with my stroke. I found the round with the snorkel to be more challenging on the 225s due to the breathing restriction, but it was also very good to be able to just focus on my stroke and kick connection.
    • I have to remember to do some more hard stuff with the snorkel because, when I transitioned to the swim, it felt like I did a much better job of keeping my head down.
    • On Saturday, I had another great hike up Piestewa Peak with #1 and followed that up with an easy 1,200 (e.g., 400 IM k/d, 16 x 25 monofin like above, 8 x 50 mixing snorkel and agility paddles).
    • I've spaced my workouts much better this weekend and am looking forward to heading to yoga in a couple of hours with #3.
  19. Double Daughter Dad Day

    by , August 20th, 2013 at 01:06 AM (Of Swimming Bondage)
    Sunday was simply a fabulous day of training with my daughters. I started the day with another excellent hike up Piestewa Peak with my oldest and finished the day with yoga with my youngest (well, me in the hot room and she in the kids room). If my middle daughter had not have been lifeguarding the whole day (practically), I might have been able to convince her to join me for the easy 2K workout I did around mid-day. I knew I was going to be stretched for time today and was only able to squeeze in an easy 1,000, but I still feel 'ahead of the game' thanks to Sunday.

    Today ended up being even busier than I expected thanks to one of our AC units going on the fritz. Then, it got crazy at the end of the day when I was sitting in the airport waiting to fly over to California for an 8am meeting tomorrow only to get a call from my client saying he had to move it to Wednesday. 20 minutes later and I would've been jetting my way to a non-existent meeting. I came home and got to chill (in a bit of a hothouse as the new AC unit is coming tomorrow) with the family. I'll try going to Cali again Tuesday night.
  20. Girly weights & sweatshop

    by , August 14th, 2013 at 10:36 PM (Of Swimming Bondage)
    I have graduated in my PT exercises where I'm supposed to start doing some of the relatively fine motor skilled exercises with weights at home. Since I'm such a meathead, though, I didn't have any 2, 3 or 5lb dumbbells at home. I ordered a set from Amazon that seemed like a good deal, but my wife and daughters got a real good laugh at the packaging:


    In keeping with the feminine theme to working out today, I also tried my first ever hot yoga class. I know that men do yoga, but, in my past experience, most yoga classes are heavily XX dominated and today was no different (though, to be truthful, there were more men than I expected). I knew I had lost some flexibility, but didn't realize how far I had fallen. Poses that I could've done 5-7 years ago when I was routinely doing structured yoga classes were simply not attainable today. Plus, while I consider myself desert-adapted, I am not humidity & heat adapted. I think I need to get a full detail on my car seat for all the excess sweat I was still dripping on it when I drove home.

    With that said, I quite liked the class and will try to get there once a week.
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