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  1. SCY Pulse Plot

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


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

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

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


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

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

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


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

    TOTAL: 2,250 SCY

    Comments:


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

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

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

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


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

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

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

    by , November 13th, 2015 at 11:15 PM (Of Swimming Bondage)
    I got to swim in my current two favorite pools in California this week - Westmoor Giammona on Thursday in Daly City and the uber-low-key $3-entry Pleasant Valley Aquatic Center in Camarillo this morning. I just LOVE the novelty of swimming indoors, but it doesn't hurt that each of these pools are dead enough in the morning so that I almost always get my own lane. This morning I decided to have a go at my IMBASE workout, times below have historically been done in SCM, but today in SCY:

    Warmup sets (1,550 set)

    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:12, 1:11, 1:10
      • It was a very rough start!

    • 4 x 75: on 1:15, Indiana IM kick by 25s
    • 6 x 50: on 0:45, descend freestyle swim in sets of 3, (0:32, 0:30, 0:29)
    • 12 x 25: on 0:30, twice thru odds easy, evens fast fly-back-breast
    • 1 x 50: easy


    5 x 200 IMBASE Test Set (1,200 set / 2,750 total)

    • 5 x 200: IM on 3:10, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-25-15 - SCM - 2:49, 2:47, 2:46+, 2:46+, 2:45
      • 09-20-15 - SCM - 2:40, 2:38, 2:37+, 2:39, 2:40
      • 11-13-15 - SCY - 2:20, 2:20, 2:18, 2:18, 2:18

    • 4 x 50: active recovery w/snorkel, 2 each on 0:45 and 0:50


    Short 3K Pace Test (750 set / 3,500 total)


    • 6 x 100: on 1:15, try to hold smooth and easy 1:05s
      • 1:02+, 1:04, 1:04, 1:04+, 1:05, 1:03
      • Trying to simulate pace I want to go as I attempt a 3K for postal time this coming Sunday

    • 3 x 50: active recovery


    TOTAL: 3,500 SCY

    Comments:


    • After a rough start, this got pretty good.
    • As with every pool, this has its quirks, but the quirk is in the locker rooms - showers that only get warm after at least 5 minutes combined with the friendly "California Uber Alles" water warnings to take 3 minute showers!
    Tags: imbase
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  4. 9.5 hours of sleep

    by , November 7th, 2015 at 02:04 PM (Of Swimming Bondage)
    I think I almost feel like a full human again. The last two weeks have been very rough for me ... even when I was tired at night, the monkey mind or the sheer volume of work kept me from getting much sleep. Friday morning was a great example - even though I had the flexibility to sleep into 5:30am, I awoke at 4am with a mind amok with things to do. By the end of the evening, though, after seeing the very good Bridge of Spies and then catching up on a missed episode of The Blacklist, I feel asleep without any alarms set for this morning. My wife has an all-day work retreat today and was up early, but I didn't even hear her. I awoke slightly before 8am and haven't felt this refreshed in awhile. After some quality time with the weekend edition of the Wall Street Journal (I'm hopelessly old school and love real newsprint in my hands), a dog walk and kid chat, I dove into my slightly chilly (e.g., 72/73 degree) pool and did this little IM ditty:

    Warmup sets (1,200)
    • 1 x 300: IM, k-d-s
    • 3 x 100: on 1:30, free swim descend (1:17-1:14)
    • 4 x 75: on 1:30, Indiana IM kick switch with board
    • 6 x 50: on 1:00, #1 and #6 easy free, #2 to #5 build IM order (0:7, 0:38, 0:43, 0:33)


    Main set (1,500 set / 2,700 total)
    3 rounds of:
    • 1 x 50: fly on 0:50
    • 1 x 100: back on 1:40
    • 1 x 150: breast on 2:30
    • 1 x 200: free on 3:00

    Work the fly-breast on the odd rounds (0:34, 2:14/15s).
    Work the back-free on the even rounds (1:13, 2:15)

    Sprint Closer (300 set / 3,000 total)
    • 1 x 100: IM fast from blocks, was a respectable 1:11
    • 1 x 200: easy


    TOTAL: 3,000 SCM

    Commentary:
    • This was a perfect workout conjured up on the dog walk today. I'll probably do another IM centric workout tomorrow as a break from all the free focus and then get back focused on 1500 training starting on Monday.
    • Have a good weekend of fun planned with #3 daughter - watching the ASU men's basketball team play an exhibition game today and the kayaking out on Lake Pleasant tomorrow.
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  5. Back from the abysses

    by , November 6th, 2015 at 07:32 PM (Of Swimming Bondage)
    I had really good family reasons for skipping day 2 of the Ron Johnson meet and ended up having an awesome Sunday with my wife and youngest daughter - volunteered to setup and support a charity run, had a blast at a "Celebrate India" day in the park and saw He Named Me Malala. Beyond the great family time, I needed some time to reflect upon the swims from Saturday and to make some peace with them. I think I've done that and talked myself out of the mental abyss of 'oh where did I go wrong?'

    I was feeling all at one with the swimming world and at peace with my progress by the time Monday morning came, but then this huge work abyss has swallowed me for the rest of this week. Here's what has happened:
    • Monday - all work, no swim play. Patrick's a very dull boy.
    • Tuesday - I was in Ventura County and managed to squeeze in my Zipfizz 200 workout (http://forums.usms.org/blog.php?5013...g=zipfizz+200s) with decent enough performance, getting down to 2:05 on the last one.
    • Wednesday - all work, a 500 of swim play. Patrick's still pretty dull.
    • Thursday - back at home, but a cold snap and me not turning the heater on meant I was over at Cactus in SCY. I did my Broken Mile set going the 50s on 0:45 (held 0:30s), 100s on 1:25 (held 1:00/1:01s) and 150s on 2:05 (1:33, 1:32, 1:33). That felt better.
    • Friday - I have just submitted my major work commitment and think I'll get in 1,000 to 1,500 very easy ... in hopefully a not too-cold pool.


    Looking ahead, I am getting more confident that work will conspire to prevent me from making the "Long Beach" meet for the 1500 on the Friday session. I'm still going to start ramping up my training as if it will happen. If it does, cool. If it doesn't, I'll have a headstart on the SCY season.

    I love what my daughter's team did for their roster pictures this year - http://www.gothunderbirds.ca/roster.aspx?path=swim.
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  6. Blurry eyed pool add

    by , October 27th, 2015 at 02:26 PM (Of Swimming Bondage)
    My phone must have this new feature that imitates the state of my eyes when I take a picture as I was pretty tired when I went over to the Shimon and Sara Birnbaum JCC in Bridgewater early this morning for a swim before my meetings ...



    Whereas when I was a Lifetime Fitness member and it was essentially the same club with only minor, subtle variations from pool to pool, I really like the variety of facilities at the few JCCs I've had the pleasure of dropping into. I shared the wider first lane next to the ramp with a guy for about the first 15 minutes and then had it to myself:

    • 1 x 400: IM, kick-drill
    • 6 x 50: on 0:45, descend in 3s (~33/34, 31/32, 30)
    • 12 x 25: on 0:30, cycle 4 (ascend, descend, easy, fast) going 4 each of back, breast and free
    • 1 x 50: easy
    • 3 x 100: on 1:20, wanted to hold 1:01/2, but was 1:04, 1:03, 1:02
    • 1 x 50: easy
    • Broken 400 done as 2 rounds of 2 x 50 on 0:45 - 1 x 100 on 1:30
      • wanted to hold 29s on the 50s, which I did, and 59+ on the 100s, but was 1:00 and then 0:59

    • 5 x 50: active recovery

    TOTAL: 2,050 SCY

    Comments:
    • Definitely feeling the ~3:30am body clock thing, but I finally got going on the broken 400 and the performance was decent enough.
    • I have to look back at my old tapers to see if I typically take a day out of the pool. I think I normally do and I feel like I should except that the swim is such a great way to both de-stress from and prep for my intense planning meetings going on this week.


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


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


    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)
  7. www.swimordie.ca

    by , October 24th, 2015 at 09:57 PM (Of Swimming Bondage)
    There are a lot of great Masters teams with cool names, but the North Toronto Masters win it hands-down for the best URL name ever.

    I flew up to Toronto on Friday and spent a great late afternoon and into the evening walking around town with my daughter, who started her first year at the University of Toronto back in September. She toured me around campus, navigated the town via subway and walking like an old pro, and we had a great time primarily walking and talking, with a requisite stop to go to the top of the CN Tower. It was a brilliant sunny day and, between yesterday and today, I can see why Toronto's rated one of the best cities in the world in which to live.

    Before we headed out on our tour of the town today, I took advantage of the excellent public transit system to drop into the North Toronto Community Centre ...



    ... for North Toronto Masters oh-so-civilized-time of 7:45 for a Saturday morning workout. The pool was, naturally, SCM, each lane had 4-5 people in it and Coach Suzy gave a great workout that ended up totally 3,750 SCM for me. I should have written it down this morning because all of the details are escaping me now, but the main set was:
    • 4 x 100: on 1:25, aiming for fast turns
    • 1 x 300: IM, break at 50s for 0:10
    • 4 x 100: on 1:25, aiming for powerful kick outs off the wall
    • 2 x 150: kick, #1 medium/fast/medium, #2 fast/medium/fast
    • 4 x 100: on 1:25, aiming no breathing at least 1 stroke off the alls
    • 16 x 25: on 0:40, 3 fast / 1 easy, IM order in 4s


    I was cruising 1:12s or so on all the 100s, which felt pretty smooth.

    While I didn't push anything too hard today except the 25s, this was still more volume than I probably should have done. I was just digging the workout, though, and ran with it. If I'm going to call this next week a taper week ahead of the Ron Johnson meet, though, I had better start resting tomorrow!

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


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


    Open water courses trained/competed since 2007


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

    by , October 20th, 2015 at 11:57 PM (Of Swimming Bondage)
    I was going to just go easy today, but then got it into my head that I should do some speed work. Fortunately for me, I didn't set up clocks at each end of the pool to see my times from my miserable-feeling stroke 25s, but I was able to get some pokey-mon times on my all-out 50s. The times would've probably been OK had I not strapped on my B70 Nero Comp bodysuit.

    Still, this was probably worth something:
    • 1 x 400: IM, kick-drill by 25s
    • 12 x 50:
      • 4 on 0:50, descend free w/snorkel, but I started at 0:37 and barely budged down to 0:35
      • 4 on 1:00, descend dolphin-breast kick by 25s
      • 4 on 0:50, descend #1 to #3 free swim (0:37 -> 0:32), 1 easy

    • 16 x 25: on 1:15 per pair
      • odds were fast from blocks, twice through IM order
      • evens cruise

    • 3 x 50: active recovery on 0:45, 0:50
    • 4 x (50-50) on 2:30
      • 1st 50 fast free from blocks, was 0:29, 0:28, 0:28+, 0:28
      • 2nd 50 easy

    • 1 x 50: easy

    TOTAL: 2,000 SCM

    Comments:
    • Still feeling sloppy in the water, but I'll have another go at my Broken Mile tomorrow.
    Categories
    Uncategorized
  9. Thought I'd double, but I barely singled

    by , October 15th, 2015 at 10:59 PM (Of Swimming Bondage)
    I flew down to Burbank last night and had this grand vision of swimming both this morning and evening, aiming for about 6,500 to 7,500 in total between the two workouts. I must have misjudged how tiring yesterday's great day in the office - three really great discussions with different clients and team members - and evening flight would make me. I managed to do 2K SCY this morning at the most pleasant Pleasant Valley Aquatic Center ...
    • 1 x 400: IM
    • 12 x 100: on 1:20, stripping equipment in sets of 3
      • buoy, paddles, snorkel
      • paddles, snorkel
      • snorkel
      • swim
      • cruised 1:09/1:10 on 1st 9 and then descended the last 3 - 1:07, 1:04, 1:01

    • 4 x 100: on 1:45, IM kick descend, odds w/board, evens on back
    • 1 x 50: easy


    ...and was tired enough from that. Though I had some good discussions today with a different team of mine and different set of customers, I was dragging all day long (even with the support of my client's "double strength" coffee that can only be found in one break room on one floor) and have opted out of trying for a double tonight.

    I did like the look of Stewart's BUMS workout - http://forums.usms.org/entry.php?371...k-159-Thursday - and will see if I can squeeze that in tomorrow when I'm then down in San Diego.
    Categories
    Uncategorized
  10. 200th pool!

    by , October 12th, 2015 at 05:42 PM (Of Swimming Bondage)
    While some might have called this a shameless drop-in just to record my 200th pool, the 6:15am opening time for lap swimming at the Highlands Recreation Center in San Mateo ...



    ... worked just perfectly for finishing up my always-brutal work-week start of a 5am management call. I didn't think I'd feel quite as beaten up from yesterday's racing as I did, so I just cruised through a slightly shortened version (only did 1,600 warmup and skipped the Speed Closer) of Workout #2 from http://forums.usms.org/showthread.ph...Start-Oct-12th.

    While the pool was really shallow at one end (3') and only slightly deeper at the other (maybe 5'), they had a digital pace clock and there were only 3 or 4 people total there during my swim. I'm hoping just stretching this out today will leave me feeling a bit more ready to work hard tomorrow.

    Looking ahead, I'm going to try to do the following:
    • Oct 12th week - continue training much the same way I've been doing and try to clock some decent volume before racing the 2K at the AZ State Open Water Champs this Saturday (http://azopenwater.com/state-championship/)
    • Oct 19th week - transition to a 200-ish speedwork week
    • Oct 26th week - rest up and then see if I can put up a great 800 time at the Ron Johnson meet (https://www.clubassistant.com/club/m...1044&smid=6930). I'm not 100% sure I'll make it to the meet on Sunday, but, if I do, see if I can get that 400 time down below 4:20.


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


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



    Open water courses trained/competed since 2007


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

    by , August 29th, 2015 at 05:47 PM (Of Swimming Bondage)
    For some reason my body got me up at 4:34 this morning. While that gave me a jump start on a massive pool / outdoor clean up job I had planned for today, I was dog tired by the time I completed that and a 1,250 SCM "workout" where I tried to get the right underwater angle for my GoPro to record my strokes. I wasn't really successful just positioning it at different parts of the pool, so I'll try again next weekend and use some straps or other props to get a better angle.

    As the weather had gotten quite hot over the morning, here's what happened to me when I finally did come inside for a rest:

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  12. Going to lengths to get in lengths

    by , August 28th, 2015 at 11:30 AM (Of Swimming Bondage)
    I had to switch up my Thursday plans to jump on an earlier morning flight that prevented me from getting in a swim before I headed to the airport, but the flight times afforded me what I thought would be a ~45 minute window to drop into Burbank's Verdugo Aquatic Center for 30 minutes in the pool + 15 for change/shower time. My flight ended up being late, so I dove into the long course pool slightly before 8:15am and had just enough time (before the 8:30 close for the lifeguards to switch the pool to SCY) to do 11 x 100 as follows:
    • #1 - easy / float / getting warm
    • #2 to #10 - on 1:30, free swim, descended from 1:21 -> 1:09
    • #11 - easy / float / cooling down

    It wasn't a lot, but it was good.

    I had more time this morning when I dropped into the Ventura Masters 5:30am workout, but still needed to leave that early (at 6:25 for a 6:30 call) and was really bummed as I felt awesome. Until late last night it had looked like I'd be able to stay in for the full 90 minute workout. Here's what we did:

    10 minute open warmup in which I did:
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 50: free on 0:40


    Organized warmup set was then:
    • 1 x 400: reverse IM, drill-swim by 25s
    • 1 x 400: pull working on DPS


    Main set was 3 rounds of:
    • 1 x 200: on 3:00
      • round 1 free - 2:12, getting warmed up
      • round 2 IM - 2:18, not stellar, but hugely better than the IMs I did in SCM earlier this week
      • round 3 back - 2:18, I didn't really push this hard until the last 75 so this was good

    • 4 x 50: on 1:00, kick
      • by round 3, I only had time for 2

    • 8 x 25: all done as odds easy, evens FAST
      • round 1 - free on 0:25
      • round 2 - IM on 0:30
      • skipped round 3


    TOTAL: 2,900 SCY

    Comments:
    • Thanks to some storms over the last weeks, I have a pretty big clean-up job on my pool tomorrow morning, but will break out my new GoPro (hopefully) to get a look at how sloppy my strokes are. I hope to do a solid and longer workout on Sunday.

    Updated August 28th, 2015 at 11:38 AM by pwb

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  13. Relays & Fun @ Altitude

    by , August 24th, 2015 at 12:31 AM (Of Swimming Bondage)
    My daughters and I headed up to Flagstaff on Saturday morning for a mix of our Masters State LCM Championships and a farewell camping trip before #1 and #2 daughters head off to this year of university. We had a great time doing both, though it was a tad bittersweet on the camping trip as we recounted the great times we've had over the last ~16 years of trips and realized that it might be some time before the ever-busier schedules and adventures of my oldest two allow for another father-daughter camping trip.

    The meet was a blast for me, just pure fun.
    • I did enter the 50s of the strokes as individual events and enjoyed racing them, but the times were as to be expected given the combo of my fitness (by far the #1 contributor to my performance) and the altitude (a distant second). In IM order, I was 31-high, 34-mid, 38-high and 28-low. The only swim that was marginally acceptable was the freestyle effort.
    • The real fun, though, was hanging out with Kurt Dickson and his family and doing some mixed relays with them. Kurt had two of his daughters and his son swimming, so they did some relays themselves.
    • As my oldest daughter and Kurt's youngest daughter are good friends and they both swam together through high school, the four of us combined for both the 800 free and 400 medley relay on Saturday:


    • I'm happy to report - at least according to the records we can see - that we set new State records in those events.
      • Full disclosure: apparently, there were never teams who had swum those in the 120-159 age group, so all we had to do was not get DQ'd

    • More than the relays, though, it was fun hanging out with the kids and seeing them enjoy the Masters meet environment.
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  14. Simi scam avoided

    by , August 21st, 2015 at 11:34 AM (Of Swimming Bondage)
    Flew over to Burbank last night and holed up in Simi Valley.

    It's a good thing that I was only intending to do an easy 1,000 "wake up" swim this morning at the Rancho Simi Community Pool because I would've been PO'd with the lifeguards' behavior were I to have had a real workout in mind. Like I often do with pools with a sketchy history of maintaining lap swimming hours (I had a problem once in the past with this otherwise fine pool), I called yesterday to confirm that lap hours were 5:30 to 7:00am. When I rolled into the pool, though, at 6:05, there was no sign of lifeguards, no lane ropes in any configuration and the pool was dead quiet. I walked around to the office and saw the lifeguard asleep on a cot inside!

    There was a grounds maintenance guy walking by at that time, so, before I woke up sleeping not-so-beauty, I confirmed with him that there was indeed lap swimming. Almost without answering me, he barged into the office and woke the guards up (there was apparently a second guard sleeping in the other room).

    They wiped the sleep from their eyes and said something to the effect of, "Uh, yeah, um sir, there is lap swimming but it ends at 6:30, so, um, not sure if you have enough time to get in a workout?"

    "Perfect!" I smiled as I had had a most excellent night of sleep, "I was only planning a thousand so that is exactly the amount of time I need."

    I could tell by the look in their eyes that this was not the response they wanted, but they took my $3 and I did the following going LCM since I had the whole damn pool to myself:
    • 1 x 200: IM, kick/drill/swim mixup
    • 6 x 100: free pull w/buoy, 2 on 1:35, 4 on 1:30
    • 4 x 50: odds easy, #2 strong free (0:32), #4 going 25 strong fly and then easy

    TOTAL: 1,000 LCM

    I was out of the water at 6:30 on the dot, with a smile on my face and a skip in my step. Hi-ho, hi-ho, it's off to work I go!
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  15. Same workout, 2 days in a row, slight differences in results

    by , July 14th, 2015 at 06:52 PM (Of Swimming Bondage)
    Both because my days are crunched while I'm up in the Bay Area this week and because I'm doing a bit of rest for what will pass as my "big" meet of the summer this coming weekend, I did this same workout, a shorter variant of this http://forums.usms.org/entry.php?35764-CPP-revisited, both yesterday and today in about 30 minutes during the open lap hours at Burlingame Aquatic Center:


    • 1 x 300: IM, k/d/d
    • Then did
      • Monday - 3 x 100: on 1:20, free, descend
      • Tuesday - 4 x 75 on 1:00, free descend

    • 6 x 50: on 1:00, 2 each fly, back, breast; one kick-drill, one moderate aiming for easy speed
    • 4 x 25: on 0:30, breast on Monday, free on Tuesday
      • #1: 1st half fast
      • #2: 2nd half fast
      • #3: easy
      • #4: fast

    • 1 x 50: easy
    • 4 x 100: free on 1:40
      • aim for 1:10-1:05-1:00, 0:55
      • In 2009, went 1:06-1:03-0:59-0:55
      • 4/20/15 - 1:05, 1:03, 0:59, 0:57+
      • 07/13/15 - 1:07, 1:04, 1:01+, 0:58-
      • 07/14/15 - 1:08, 1:04, 1:01-, 0:57 solid

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

    TOTAL: 1,650 SCY

    Comments:


    • I am really glad this is not going to be an "official" taper meet for me. Even though I know I haven't trained with any plan or consistency, I can't seem to get expectations out of my mind, but will at least refrain from putting them out there in the blogosphere
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  16. Flow, cruise and cash

    by , July 8th, 2015 at 07:39 PM (Of Swimming Bondage)
    Flow
    On Tuesday, I grabbed almost an hour at the hot yoga studio I sometimes go to and had intended to do an easy swim later in the day, but just ran out of time.

    Cruise
    This morning, I did manage that 1500 swim, in SCM ...
    • 1 x 400: IM, kick-drill
    • 5 x 200: on 2:45, pull w/snorkel, free
      • additional equipment as follows
        • #1 buoy and paddles
        • #2 buoy
        • #3 paddles
        • #4 buoy and paddles
        • #5 buoy

      • I had intended to just cruise and go all at 2:30, but started to feel good on #3 and decided to descend, going 2:29, 2:28, 2:25, 2:23, 2:18+

    • 4 x 50: active recovery with snorkel on 0:45, 0:50, 0:55


    After going 13 days straight in the water and some very hard days, I really needed these rest and recovery days. I'll try a sprint workout tomorrow and, hopefully, my heart rate test set on Friday.

    Cash
    Completely removed from the water, news was out over the last day or so about our companie's latest round of funding - http://techcrunch.com/2015/07/07/us-...ter-decisions/. While this obviously was not news to me, it's a cool milestone and a great external validation of the company I have helped to build over the last almost 5 years. When I walked in the door in September of 2010, I was employee #7 or #8 - my friend and colleague who started the same day still argue to this day as to who walked in the door first. It has certainly been a struggle to get where we are today and will probably be an even bigger struggle to scale to our ambitious goals, but I wouldn't want to be anywhere else.
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  17. Monster 25K week

    by , July 5th, 2015 at 06:26 PM (Of Swimming Bondage)
    I had a whole nice post patting myself on the back about the great 25K SCY equivalents of training I did this week, my solid performance on my Hackett 200 set today and then some other, undoubtedly deep and insightful thoughts on swimming after watching our South African visitor swim a sweet and strategic 800 at the meet this morning, but I somehow lost the post and am, quite frankly, too tired from all the training this week to post again. It was a great week.
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  18. Tracer Light Competitor

    by , June 25th, 2015 at 02:06 AM (Of Swimming Bondage)
    I think I might have found the first tech suit to challenge the TYR Tracer Light's heretofore unmatched blend of quality and value: the B70 Nerofit - http://www.blueseventy.com/products/nerofit-jammer. I'm rarely an impulse buyer and almost never susceptible to email clickbait, but I saw a 20% off coupon from B70 and figured that put the Nerofit right into that magical $100 range that I prefer to max out at for a tech suit.

    My smashing-looking turquoise suit arrived today, coincidentally the same day as a new purple TYR silicon cap, so I put the two of them on and went for an easy 1K swim comprised of a 400 IM k/d, 4 x 100 descend free and 8 x 25 going odds fast IM order from the blocks. The suit felt sweet and slick, probably as good as and maybe even better than the Nero Tx I had splurged for ahead of last year's Santa Clara Nationals. The compression was even better than the TYR and I felt like I was riding just a smidge higher in the water. I'm not ready to abandon the tried and true Tracer Light, but it'll be nice to have this suit in my bag at the next meet I feel I'm in shape enough to really race.

    Ever since Sunday, I've been in recovery mode. I didn't rouse myself from bed yesterday morning when I was in San Francisco to swim and only managed the aforementioned 1000 today. I'll hopefully get back into it tomorrow morning when my friend Peter shows up.

    We've got a revolving door of sorts as far as swimmers go in our household right now. We welcomed a girl from South Africa tonight who has come to train with our club team for a couple of weeks, my oldest daughter heads over to Mission Viejo tomorrow for the Fran Crippen Swim Meet of Champions and then I take my youngest daughter and her friend out to LA on Sunday for a week at the Salo Swim Camp. Somewhere in there, I think think I'll get some training in!
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  19. Hello ... and goodbye :(

    by , June 18th, 2015 at 09:50 PM (Of Swimming Bondage)
    Hello, my name is Patrick and I'm a swim-a-holic, but I've been a bad blogger of late. I cannot quite explain why, as I've actually been training quite well since I last blogged 10 days ago, including ...
    • A simply AWESOME workout last Thursday at Burlingame with Stewart (http://forums.usms.org/entry.php?362...k-141-Thursday) where the crowded lanes meant my 5 second send-off behind him afforded me sufficient draft to almost keep up with him
    • A brutal set of 40 x 50 on 1:00 SCM all-out effort with my training buddy Peter on Saturday morning
    • A double workout this Tuesday where I got in an hour of hot yoga in the morning and then performed very well on a version of my Broken Mile set that evening
    • An even more brutal set of 8 x 300 SCM on 3:45 with Peter last night with the air temp about 112 and the water temp at least 84

    I'll try to get back in the habit of blogging.

    On a very sad note, we had to say goodbye to one of our dogs this week, my boy Buddy. I had noted back in early May (http://forums.usms.org/entry.php?359...ciate-ligament) that he had apparently torn his cruciate ligament. We had spent the time since then following the doctor's orders of rest and pain medication on the hope it wasn't a major tear and would heal on its own, but he just wasn't getting better, but getting worse. Our formerly joyous boy laid on his dog bed looking quite despondent most days. Another vet visit and we made the decision to do the ligament repair surgery and had him scheduled for that on Monday this week. When they did the pre-op x-ray, though, they found that, instead of a torn ligament, he was riddled with bone cancer. His prognosis was not good - leg amputation followed by chemo/radiation and maybe extending his life by a few months, but not quality months. While this was not the first dog we have had to say goodbye to, it was the first dog my youngest daughter had to say goodbye to. About the only good thing about this was that we were all home and all able to spend the last day, hours and minutes with Buddy as a family.

    While I've loved all my dogs, Buddy was extremely special. More than any dog I've had the joy to spend time with, Buddy was Mr. Sociable. He was the dog I took hiking, the one who went camping, the one who greeted every guest to our house with a HUGE wag and smile, the one who seemed to know how to modulate his energy for any person, from the youngest to the oldest. We often joked that he was the world's most defective labrador retriever - he wouldn't fetch and he couldn't swim. On the last point, I saved him more than once from the pool and recall with a smile the time we went camping and he followed another camping lab into the lake, only to need to be rescued by yours truly. The other family laughed at my 'broken' lab as they called him, but he wasn't broken in my book.

    Of the many memories I have of Buddy, the one that will persist is his coming up to me, every night I was home, and laying his head in my lap as I watched TV with my wife. Whether we were there for 30 minutes or through a 2 hour movie, he'd keep his head there, looking at me fondly and only humbling requesting the odd stroke of his head every so often.

    RIP, Bud-Man.
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  20. Holy 4Ks

    by , June 6th, 2015 at 08:28 PM (Of Swimming Bondage)
    The summertime always seems to work best for my sometimes-training-partner Peter and I to find time in our overlapping schedules. We got together for a nice (read: hard) 4,400 SCM workout on Thursday and then did this gem this morning:

    Warmup sets (1,600)
    • 1 x 400: various drills
    • 8 x 150: on 2:15, descend in 4s but doing every 150 as 50 breathe 2 to the right, 50 breathe every 3, 50 breather every 2 to the left. I pulled these with buoy and paddles and was about 1:55->1:47, 1:52 -> 1:44


    Main Set (1,400 set / 3,000 total)
    Do this straight through
    • 1 x 100: on 1:45, at about 85%, was 1:14
    • 8 x 50: on 0:45, best average, was primarily 33s
    • 1 x 100: on 1:45, negative split, but faster than #1, was 1:10
    • 6 x 50: on 0:50, best average, was primarily 33s
    • 1 x 100: on 1:40, negative split, but faster than #2, was 1:08
    • 4 x 50: on 0:55, best average, was primarily 33s, with the odd sighting of 32+
    • 1 x 100: on 1:40, negative split, but faster than #3, was 1:05
    • 2 x 50: on 1:00, best average, was 33, 32+


    Long Closer (1,000 set / 4,000 total)

    • 1 x 1000: swim, done a 4 x 250 cruising 200 and sprinting a 50 and switching up equipment every 250 (paddles/buoy/snorkel, buoy/snorkel, paddles/snorkel, snorkel)


    TOTAL: 4,000 SCM

    Commentary:
    • I had intended to swim my 1500 sprint workout on Friday, but I really blasted my legs in a great spin class that morning and had nothing left by the time the evening rolled around.
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