View RSS Feed

Of Swimming Bondage

bondage:

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

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

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

  1. Taper Blahs ...

    by , November 9th, 2016 at 07:14 PM (Of Swimming Bondage)
    ... or election blues? Whatever the cause, still feeling sluggish in the water when I repeated this workout from about 4.5 years ago - http://forums.usms.org/entry.php?220...eet-in-3-days). **


    • 1 x 400: 100 free swim, 200 IM k/d, 100 free swim
    • 8 x 50: on 1:00, 2 each stroke, odds kick/drill, evens swim moderate
      • Not bad at 0:35, 0:36, 0:41, 0:33

    • 8 x 25: on 0:40, two rounds of 4 as
      • #1 = 1/2 easy, 1/2 fast
      • #2 = 1/2 fast, 1/2 easy
      • #3 = all easy
      • #4 = all fast

    • 1 x 100: easy
    • 2 rounds of 100-50 on 3:30
      • 100 was to hit a 1:10/1:11 SCM IM (e.g., ideal target 400 IM pace) , but feel as easy as possible
      • Was 1:14s and not feeling easy
      • 50 was cruise

    • 1 x 50: free from dive, 28- (started to feel better here)
    • 1 x 50: easy
    • 4 x 25: odds easy, evens fast
      • Fly at 0:14
      • Breast at 0:18

    • 3 x 50: active recovery on 0:45, 0:50, 0:55


    TOTAL: 1,750 SCM

    ** Kind of unfitting to do a workout called 'progressives' after what happened yesterday ... or, if I look on the bright side, maybe it's an optimistic response.
    Categories
    Swim Workouts
  2. Tapering through Election night

    by , November 8th, 2016 at 10:41 PM (Of Swimming Bondage)
    I took last Friday off and had this vision of doing my 400 IM test set workout one last time on Saturday as my last hard workout before doing a week of taper for the Ron Johnson Invitational. After the warmup, though, I was so tight, slow and tired on the first round of 8 x 50s that I just bagged the workout from there on out.

    On Sunday, I did a workout that I've done many times at the 'meet start minus 6 day' point (http://forums.usms.org/entry.php?220...eet-in-6-days)), but was still feeling really tight and slow. My performance was pretty crummy on the 200 free from a push (2:14) and not that much better on my 200 IM from a dive (2:30). I cut the workout short at that point and have entered extreme taper mode.

    I took Monday off except for a massage and then repeated this workout - http://forums.usms.org/entry.php?220...eet-in-4-Days) - done the precise same day ahead of my great performance at the 2012 Nationals. My times were pretty similar to then on the faster efforts and I definitely felt better than the weekend.

    I'll continue to rest through this week and remind myself that the racing is what matters. I've really had just 5-6 weeks of solid training this fall, so I need to remember that I'm racing for the joy and not to have too many expectations on my results.

    Draft psych sheets are up and, as always, there's great competition. While there are a few times that need to be corrected, it should be fun. I guess my main goal in my 400 IM is to try to not get lapped by Mr. Townsend! One thing I loved (especially since I'm not swimming it) is how many guys were ballsy enough to enter a 2:00.00 200 free time, but not one of them had the real cojones to enter 1:59.99. The weather forecast is perfect - sunshine, no sign of rain, 60 degree low and 80 degree high. Looking forward to a great weekend.
    Tags: meetminus4, taper
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  3. Karma, kale & the deep echo

    by , November 3rd, 2016 at 12:49 PM (Of Swimming Bondage)
    It's been another busy biz travel week that had me overnight in San Francisco Sunday for a Monday morning client meeting. I just did a quick maybe 1.25 - 1.5 mile run walk along the shorefront at my SFO-area hotel and my AM yoga routine and then flew back to Phoenix to be home for Halloween evening.

    Tuesday had me back on a plane in the morning, but this time to Burbank. It was a pretty exciting day, work-wise, as we had three new staff members start with us, adding 20% more staff in a single day. Most importantly for yours truly, I have finally recruited a guy who will take over day-to-day management of the team and clients in the greater LA area. While this won't reduce my travel in the short term, it should help reduce it over the medium to longer term.

    We did a team lunch at a very good Indian restaurant (Karma) right near our office in Thousand Oaks. And, while the food and company was great, I took a little too many liberties with the buffet and was still feeling bloated when I dove into the Ventura Aquatic Center at 7 that evening. I ran through my Aussie 200 main set, done as IMs, and really didn't feel decent enough until the last round, where I was like 0:30+, 0:33, 0:37+, 0:28++ on the 4 x 50 on 1:00s. Those aren't great times if this was an add-up 200 IM, but fine enough if I could imagine them as a pace I could hold in a 400 IM!

    I was probably not wise in trying to do the overnight double, but my only opportunity to swim on Wednesday was to be at Pleasant Valley Aquatic Center at 6am. I had fully intended to do my Broken Mile workout, but was feeling very tight from the prior night's workout. On the first round (which is 3 x 50 on 0:45, 2 x 100 on 1:25, 1 x 150 on 2:05), I was barely managing 31s on the 50s and then went 1:05 on my first 100. This is SCY where my aim would be to feel easy - 1650 perceived effort - and go 0:30 average per 50 across all distances. I bagged the rest of the set and just did drills until I got to 2,000 yards total.

    Thanks to a great confluence of work and reality, I managed to catch my parents in downtown Los Angeles as they were overnighting here. While we didn't go anywhere fancy - just a hotel restaurant near the USC campus - the conversation was what the night was about as we haven't seen each other since this summer when I was in Virginia.

    I couldn't convince my Dad to join me this morning for a SCAQ Masters workout (http://www.swim.net/scaq.cfm), but I felt MUCH improved over 2,500 yards at the very nice Echo Park Deep - http://www.1001pools.com/pool-pics?l...aItem-iv2i4qgn. The workout was exactly what I needed at this stage - speed work - with a main set of 16 x 50 on 1:00, where every 4th one was all out and the remaining were 25 AFAP - 25 easy. I hit 0:27s on the 50s free (which is very fast for me from a push in a workout) and was solid 0:30s on the 50s back (which is exceptional for me in a workout); must have been the kale salad the night before that powered me. I also quite liked the pool and, as with every SCAQ workout I've been to, the coaching was great and there were folks to race with!

    Updated November 3rd, 2016 at 08:55 PM by pwb

    Tags: pool list
    Categories
    Swim Workouts
  4. Locked up my longest month of training

    by , October 30th, 2016 at 09:37 PM (Of Swimming Bondage)
    After finishing today's workout and logging it in my handy-dandy Excel tracker, I realized that, pretty much unbeknowst to yours truly, I had managed to clock my highest volume month of training in 2016 - 79.1K yard equivalents. I have been steady around 62K yard equivalents from May through September. I did consciously try to ramp up this month, but didn't quite realize that I was putting in this much. I'll use this volume lateR as an excuse for today's bonk

    I had a great morning Saturday training down at the Ahwatukee Family YMCA - http://www.1001pools.com/pool-pics?l...aItem-iuvpu2qq. My wife had an event in Tempe that morning and my original plan was to swim with Swim Devil Masters, but their Tempe workout was cancelled due to a waterpolo tournament. This YMCA was about 15-20 minutes away from my wife's thing and so I was able to drop her off and get in a good & fast 2.3 mile run on the treadmill followed by a solid attempt at my Aussie 200 set done backstroke style. I'll call this an attempt because, after the third round, I was really struggling to keep my stroke together. I did the last round IM.

    For a YMCA outdoor pool, this was almost perfect - the lap pool was dedicated for lap swimming only and was 5.5' to 6' deep the whole way. The water was a little warmer than I'd prefer, but still probably 80 and it was crystal clear. I had my own lane. The only thing I didn't like is that there were no gutters, just flat walls. For a $10 daily fee, though, I really can't complain.

    Today was my second-to-last attempt at my 400 IM test set before the Ron Johnson meet in a couple of weeks - https://www.clubassistant.com/club/m...1044&smid=8251. I was feeling pretty ragged in warmup and did an extra set of 8 x 25 to get me revved up for the main event, but felt great through the 50s, 100s and 200s. I fully expected to have a really good result on the straight 400, but I completely bonked after the first 50 of backstroke and just bagged the rest of it. I'll try this again next Saturday and then roll the dice for the meet.

    Warmup sets (1,950)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:14s to 1:16s on every single one
    • 16 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall and then cruise
    • 1 x 50: easy
    • 8 x 25: on 0:35, odds easy, evens strong IM order
    • 1 x 50: easy


    400 IM Test Set (1,850 set / 3,800 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33
      • 10/22/16 - 0:34, 0:36+, 0:42+, 0:33
      • 10/30/16 - 0:34, 0:35, 0:41, 0:31+

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16
      • 10/22/16 - 1:24, 1:19, 1:16, 1:13+
      • 10/30/16 - 1:25, 1:20, 1:17, 1:12+

    • Masters' Two Minutes and an easy 50
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36
      • 10/22/16 - 2:54, 2:35
      • 10/30/16 - 2:51, 2:32+

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)
      • 10/22/16 - 5:17 (from dive)
      • 10/30/16 - bonked after 150 and then just cruised an extra easy bit to get to 3,800 meters total

    TOTAL: 3,800 SCM
    Tags: 400 im test
    Categories
    Swim Workouts
  5. #260 overall, #41 in 2016

    by , October 28th, 2016 at 03:01 PM (Of Swimming Bondage)
    I've been a busy pool tourist this year and notched pool #260 overall and my 41st new pool in 2016 last night with a great evening workout the Bay Masters (http://www.baymasters.org/) at the very cool rooftop pool at the UCSF Bakar Fitness Center in Mission Bay area of San Francisco -



    Coach Brad was on deck and demonstrated that great kind of commitment you love in a Masters coach with a creative workout, enthusiasm and good advice, all while standing in the rain. I never know what to expect when I drop in with a new Masters team, but don't typically get an inventive 4,600 yard workout in. I had originally planned to just cruise through the swim as I had already done a hard run on the treadmill in the early morning, but I got revved up and started pushing various efforts after about the 2,000 yard mark of the workout. The workout group was small - only 6 or 7 of us across three lanes, but one of the guys next to me pushed me on the sprint efforts.

    I was actually so tired last night after that swim (and probably residual from Wednesday's longer workout) that I set my alarm for 7am this morning, telling myself that if my body woke me up by 5:30, I'd go grab a workout at Burlingame, but, if I slept till 7, I'd just roll with the idea that my body needed the rest.

    Clearly, my body needed the rest today!
    Tags: pool list
    Categories
    Swim Workouts
  6. 80 x 25

    by , October 27th, 2016 at 02:12 AM (Of Swimming Bondage)
    I both wanted to do something different and some speed work, so came up with this half-sized variant on the Aussie 200 set as my main set. I was going to make it 120 x 25, but ran out of time and converted the last 1000 into a set of 10 x 100.

    Warmup sets (1,050)
    • 1 x 300: IM, kick-drill-drill by 25s
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim
    • 12 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 1 x 50


    Half-sized Aussie 200s (2,050 set)
    2 rounds of:


    • 4 x (75-25): 75s on 1:15 cruise free, 25s fast stroke on 0:25
    • 4 x (50-25): 50s on 1:00 cruise free, 25s fast stroke on 0:30
    • 8 x 25: on 0:35, odds cruise free, evens fast stroke
    • 4 x 25: on 0:40, fast stroke
    • Where stroke was fly on round 1 and back on round 2

    1 x 50: easy


    100 closer (1,000 set)
    10 x 100 done as 4 on 1:20 w/buoy/paddles/snorkel; 3 on 1:25 w/paddles & snorkel; 2 on 1:30 w/buoy and snorkel; 1 w/snorkel


    • worked all of these hard except the last one


    TOTAL: 4,100 SCM

    Comments:


    • Fly feels great
    • Back feels like crap and I can't seem to swim straight
    Categories
    Swim Workouts
  7. Identical pulse plot

    by , October 24th, 2016 at 11:29 PM (Of Swimming Bondage)
    Oh, I could blow up the scale on the axes and make it look like my Salo Pulse Plot results from today were dramatically different from a month ago, but they were essentially the same. Yeah, there was a slight migration of the slope down and to the right, indicating, in theory, a slight gain in aerobic fitness, but it was pretty much the same.

    The one realization from both my race yesterday and the pulse plot today is this: with the meet three weeks away and my focus on the 400 IM, I've got to turn my attention to more speedwork.

    Here's what I've entered in the Ron Johnson Invitational (https://www.clubassistant.com/club/m...1044&smid=8251) on Nov 12th and 13th:

    Event
    Number
    Sex Distance Stroke Time Date
    3 Men 50 SCM Breast 0:34.25 11/12/2016
    5 Men 400 SCM IM 4:55.55 11/12/2016
    10 Men 200 SCM Fly 2:21.09 11/12/2016
    17 Men 100 SCM IM 1:02.91 11/13/2016
    20 Men 400 SCM Free 4:19.70 11/13/2016
    25 Men 50 SCM Back 0:30.01 11/13/2016
    27 Men 100 SCM Free 0:55.72 11/13/2016

    I'm pretty psyched for the first day: I am not expecting to be super-fast, but my fly feels good and I always love the 400 IM. After that, I'd really like to see if I can beat that 400 free time on Day #2. That 400 free time dates from 2005 for me and remains my best non-bodysuit time. As I ranged in the '08 to '09 bodysuit era between 4:06 and 4:11+, I figure I should be capable of a 4:16 at some point. I don't think this is the year, but I do want to see if I can beat that.
    Tags: pulse plot
    Categories
    Swim Workouts
  8. OW Sprinter and the weekly 4IM Test Set

    by , October 23rd, 2016 at 09:14 PM (Of Swimming Bondage)
    It was a picture perfect morning - sky, water, air and companions - out at Lake Pleasant for our AZ State Masters Open Water Championships -



    This is the third year we've done this and, while we're not getting huge numbers, the participation has increased each year. I really couldn't have asked for better conditions - once you got away from the shore where the dirt was dredged up by people walking in, the water was clear and a perfect 72-73 degrees. There were three distances - 1500 (called the Sprint), 3000 and 4500. Since I almost never get to call myself a sprinter and since I was not in great shape when I entered this event, I was in the 1500 distance.

    I really liked that today's course was one, long 1500 meter loop. The waves were sent off in reverse distance order, 2 minutes between waves. For those of us in the lead of the sprint wave, that had both a benefit and a detraction. On the positive side, there was a line of people as far as we could see on every stretch of the course ahead of us: sighting was super-easy. On the downside, I had a good race going with a mid-20-something guy for about the first ~250/300 and last ~250/300 yards when I could see him, but I completely lost track of him during the middle part of the race when we were passing the mid & distance waves. It was great seeing him as I rounded the last buoy as it really motivated me to sprint to the finish. I managed to hold him off and win overall by a couple of seconds.

    After the swim and an early lunch with some of the guys from the race, I hit the JCC and notched 2.2 miles on the treadmill. I followed that with a steam and called it a day.

    I would have liked to have swim a bit more volume this week (I was about 1,200 shy of my 20K goal), but I think the quality and intensity of my training was better than the week before. I did my 400 IM test set yesterday and, while the drops weren't dramatic, all of my strokes are feeling better and stronger:

    Warmup sets (1,250)

    • 1 x 300: IM, kick-drill-drill by 25
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:14s on every single one
    • 8 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 8 x 25: on 0:35, odds easy, evens strong IM order
    • 4 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall and then cruise
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,300 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33
      • 10/22/16 - 0:34, 0:36+, 0:42+, 0:33

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16
      • 10/22/16 - 1:24, 1:19, 1:16, 1:13+

    • Masters' Two Minutes and an easy 50
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36
      • 10/22/16 - 2:54, 2:35

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)
      • 10/22/16 - 5:17 (from dive)

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    Tags: 400 im test
    Categories
    Swim Workouts
  9. IM death set and the day of leg burns

    by , October 21st, 2016 at 12:51 AM (Of Swimming Bondage)
    With my morning hours both a bit chilly for swimming outdoors (you know, 70) and taken up with getting my daughter off to school, I've been training in the early evening after the normal workday has ended (but before the evening 'workday' starts). On Wednesday night, I did the "IM Death Set" that I cribbed from here - http://forums.usms.org/entry.php?388...t&bt=122885%27 - and modified

    Quick warmup (400)
    1 x 200: IM, kick-drill by 25s
    8 x 25: on 0:30, odds easy, evens build to fast IM

    Getting going (1,300 set / 1,700 total)
    24 x 50: on 0:55, where each round of 6 is fly strong, free cruise, back strong, free cruise, breast strong, free cruise
    1 x 100: easy

    Getting the hard stuff out of the way (1,200 set / 2,900 total)
    6 x 200: on 3:00, where the odds are negative split and fly, back, breast; the evens are cruise free
    • Pretty pathetic on the fly (2:50), but I made it.
    • Back was better at 2:39
    • Breast was solid enough at 3:12. I've been working really hard on trying to keep a 'narrower profile' with both my pull and kick to reduce drag. It's really clicked and felt great on rare occasions.


    Finishing with a sprint (1,200 set / 4,100 total)
    12 x 100: on 1:45 where you go odds as fly, back, breast (twice thru) and evens as free cruise
    Try to make all of the stroke strong and your second stroke effort faster than the 1st

    Today, Thursday, I managed to ride over to the JCC in the morning and do my 20 minute / 2 mile treadmill run/walk thing and then continued with the leg-burn in the evening by repeating my KICKBASE test set:
    Warmup sets (1,300)

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:15s on every single one
    • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
    • 1 x 100: easy


    KICKBASE set (1,000 set / 2,300 total)

    The set is 4 x 250 kick as follows:


    • The aim is to try to hold a consistent, fast pace across all 250s, in the same way we try to do that on the 3 x 300 test set
    • After the first one, take about 35-45 seconds rest and set that as your interval for the remaining 250s.
    • I had used a 5:00 interval previously
    • Calculate your KICKBASE as the average 100 pace across the 250s plus 10 seconds
    • Results from August 17, 2015
      • I did each of these 250s as 2 x 125 going dolphin-flutter by 25s for a 100 and then 25 breaststroke kick
      • I was 4:15, 4:14, 4:14, 4:14, giving me an average 100 pace of 1:42 and setting my new KICKBASE as 1:55 (I had been using 2:00)

    • Results from September 6, 2016
      • My breaststroke kick is still not there, so I just alternated dolphin-flutter by 25s
      • I was 4:20, 4:17, 4:15, 4:14 putting my KICKBASE at the same 1:55 pace

    • Results from today, October 20th, 2016
      • I did each of these 250s as 2 x 125 going dolphin-flutter by 25s for a 100 and then 25 breaststroke kick
      • I was 4:16, 4:13, 4:13, 4:09, giving me an average 100 pace of 1:41 which is getting me closer to dropping my KICKBASE to 1:50


    2/3rds a Broken Mile (1,250 set / 3,750 total)
    As all my freestyle efforts yesterday were cruise, I opted for two rounds of 500s done in the style of my Broken Mile set:


    • 3 x 50: on 0:50, 36s on round 1, solid 35s on round 2
    • 2 x 100: on 1:35, 1:13, 1:11+, 1:10, 1:09
    • 1 x 150: on 2:20, 1:47+, 1:44


    Wrapped up with 5 x 50 cool-down

    I've definitely picked up my volume over the last four weeks and should be able to hit about 20K yard equivalents if I stick to my weekend training plans. I can hopefully do an even longer / harder week next week, do a week of speed work and then taper for the Ron Johnson meet (https://www.clubassistant.com/club/m...1044&smid=8251). I'm not expecting super times, but do want to swim respectably.

    As for tomorrow, I'm taking it off!
    Tags: kickbase
    Categories
    Swim Workouts
  10. See-mee get another pool, but not-alotta workout

    by , October 18th, 2016 at 10:42 PM (Of Swimming Bondage)
    I had a late flight over to Burbank on Sunday night, landing there around 10pm. I wanted to get to sleep as early as possible and so stayed in Simi Valley, instead of trekking onwards to Camarillo. As I have had some frustrating experiences with the staff at the otherwise fine Rancho Simi Community Pool, I managed to drop into the Masters workout at the Simi Valley YMCA. After two harder and longer workouts, I had planned to go more moderate and about 2K, so was perfectly happy with the 2,100 yards I did there. I was even happier to squeeze in 2 miles on the treadmill and my 20 minute yoga session back at the hotel before I had to head over to my meetings for the day.

    Today starts a bizarre time for my wife and I: she's on a business trip both this week and the early part of next week. She's transforming her role and, while she won't start to travel like me, she will have some travel here and there. Hopefully, we'll be able to juggle this. While I'm really happy to be 'grounded' from travel so I can be home for #3 daughter, it's kind of weird to be home without my wife!

    I was slammed all day and kind of thought I was going to do a little more this evening in the pool, but I only managed 1,750 SCM before I called it quits. That's not the end of the world as today should have technically been a day off. Will try to swim longer tomorrow!
    Categories
    Swim Workouts
  11. 9 x 300 and the 4IM test set

    by , October 17th, 2016 at 01:10 AM (Of Swimming Bondage)
    I completely forgot to blog last Sunday's attempt (10-09) at the 400 IM test set, but you can look at today's results and see the exact same performance. But, before that, I did the endurance workout #3 from this past week's training thread - http://forums.usms.org/showthread.ph...tart-Oct-10th).

    Saturday the 15th

    Warmup (1,600 set)
    Go straight through on the intervals, making the 2nd effort of each distance faster than the first
    • 1 x 50: easy w/snorkel
    • 2 x 250: on 3:30, pull with buoy, paddles, snorkel
    • 2 x 200: on 3:50, IM kick
    • 2 x 150: on 2:40, fly-back-breast
    • 2 x 100: on 1:55, IM kick
    • 2 x 50: on 0:50, free swim
    • 1 x 50: easy w/snorkel


    Gobs of 300s (2,850 set / 4,500 total)

    The set is 3 rounds of 3 x 300 on 4:30
    • TARGET is the average result from the most recent 3 x 300 test set, which was roughly 3:30 for me
    • Try to swim precisely as follows
      • Round 1 - go TARGET + 0:20, TARGET + 0:10, TARGET + 0:05
        • My goal then was 3:50, 3:40, 3:35, but I was 3:54, 3:43, 3:38

      • Round 2 - go TARGET, TARGET + 0:20, TARGET + 0:05
        • My goal was 3:30, 3:50, 3:35, but I was 3:35, 3:50, 3:38

      • Round 3 - go TARGET, TARGET + 0:20, and then AFAP
        • My goal was 3:30, 3:50, faster than 3:30, but I was 3:34, 3:52, 3:34

    • Take an extra 2:00 rest after each round and do an easy 50 during that

    Did one extra 50 after it was all done just to get to 4,500 SCM

    Sunday the 16th - 400 IM test set

    Warmup sets (1,750 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend swim w/snorkel and paddles (1:18, 1:16, 1:14, 1:12)
    • 8 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 4 x 50: on 1:05, dolphin-breast kick descend
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:36+, 0:36+, 0:43, 0:35

    • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall on the first 4, cruise #5 and AFAP on #6; w/Finis Agility Paddles
    • 1 x 100: easy


    400 IM Test Set (2,050 set / 3,800 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16

    • Masters' Two Minutes and an easy 50
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30


    TOTAL: 3,800 SCM

    Comments:

    • I've been thinking lately that my pool was at the perfect temperature. I had turned the chillers off after Labor Day weekend and had this idea that the water was around 78 degrees. I actually checked it today and it's 74, which still felt pretty nice. I'm not going to turn any sort of heat on until after next weekend's Open Water State Championships - https://azopenwater.com/state-championship/ - where I'm going to play 'sprinter' and do the 1500M. That should allow me to be well acclimated to the Lake Pleasant water temp.
    • Swimming highlight of the weekend was not my workouts, but taking our friends' son down to the Special Olympics and then watching him win his race. He's a great kid who has made great strides in his swimming over the last couple of years and his joy in both being there and in winning was incredibly infectious.
    Tags: 400 im test
    Categories
    Swim Workouts
  12. 40s in the Poconos

    by , October 13th, 2016 at 11:00 PM (Of Swimming Bondage)
    We had our company's annual strategic planning meetings this week on Tuesday through Thursday. Last year, we did this about 45 minutes west of our office in Berkeley Heights, NJ, but that was close enough that many people who lived in the area didn't stay at the hotel. Our CEO wanted us all together and so he booked us into what turned out to be a nice resort up in Pennsylvania (Woodloch Pines), which is a solid two hour drive from Newark, so we were locked away and focused on the business as desired.

    Fortunately, in spite of a relative dearth of pools in this part of the world, I managed to keep my fitness up fairly well:
    • On Monday, I flew in Newark and headed out to Stroudsburg, strategically chosen as it offered the twin benefits of places to swim and cheap hotels for the night (since our meetings didn't start until Tuesday mid-morning). I was about 15 minutes late to the Masters workout held at East Stroudsburg University, but still got in a solid 2,500 yard workout in a solid and brightly colored & lit 6 lane, 25 yard pool. The group was small - maybe 12 people - but coached and exceedingly friendly. In my experience, even though I generally don't know people at most places I drop into at random and they don't know me, visiting a Masters workout is often like a Cheers experience - while everyone doesn't always know my name, key lyrics resonate with the experience:
      • Making your way in the world today takes everything you've got. Taking a break from all your worries, sure would help a lot ... and they're always glad you came. You wanna be where you can see, our troubles are all the same.

    • On Tuesday morning I discovered the Pocono Family YMCA had a 3 lane, 20 yard pool; was practically next door to the only Starbucks within miles and allowed non-YMCA members in for a $10 drop-in fee. I wanted to get in a run, so I did my requisite 2 miles on the treadmill and then got in my standard 1,500 yard warmup in the pool.
    • By Wednesday morning, I was up at the resort and they had another 20 yard pool, though this was one of the weirder ones I've swum in. On the positive side, it was a Myrtha pool, but it was primarily a leisure pool and had steps going into the pool at the shallow end, which made about 80% of the width of the pool impossible for swimming laps. However, they had two lane lines on the bottom, one on each side of the steps so you could swim straight, but no lane ropes. When I got there, there were 4 people trying to swim laps and one guy floating / water-shuffling (while floating on a life preserver-looking thing) precisely over one of the two lanes. I was probably a bit obnoxious in how close I swam to him, but I was quite irritated that he was barely moving mostly in place, but taking up one of the two actual swimming spaces. There was no pace clock, so I did my workout by perceived effort, but I still managed to get in a pretty decent effort on my ~3K Broken Mile workout. As fate would have it, by the last round of the main set, everyone vacated the pool (including the water-shuffler) and I could swim straight.
    • This morning, Thursday, having swum 8 days in a row and not looking forward to a sub-par swim experience, I just hit the gym and did another 2 mile run.


    I need to get the last pool updated, but a couple of decent (I think) photos are posted to http://www.1001pools.com/pool-pics. Feel free to view and, if you've got time and thoughts, add comments to my blog posts there - http://www.1001pools.com/freestyle. In addition to just using that site as an aggregation and documentation of my progress to my goal, I'm trying to educate myself on website analytics ... so, the more visitors and comments I get, the more analytics I can peruse and learn from
    Tags: pool list
    Categories
    Swim Workouts
  13. Oh Canada 3s

    by , October 8th, 2016 at 07:03 PM (Of Swimming Bondage)
    My oldest daughter had given me a Canadian National team cap autographed by one of her Olympian teammates and I decided that was just the extra bit of mojo-tivation I needed today for my 3 x 300 test set. Not sure if the cap was the reason, but the results were improved over 4 weeks ago and getting closer to the range I'd like to be in:

    Warmup sets (1,750 set)

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim (1:15, 1:14, 1:13, 1:11)
    • 8 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
    • 4 x 50: on 1:05, kick descend, dolphin-breast by 25s
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:35, 0:38, 0:43, 0:33)
    • 6 x 25: on 0:30, 5-6-7-8 AFAP strokes off the walls w/paddles then easy rest of 25, 5th one easy, 6th on all fast
    • 1 x 100: easy


    3 x 300 Test Set (1,000 set / 2,750 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 (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)
    • 05-03-15: 3:40, 3:34, 3:30 (Finis Hydrospeed hammer)
    • 07-06-15: 3:32, 3:36, ... skipped (Finis hydrospeed jammer)
    • 08-16-15: 3:38, 3:35, 3:32 (endurance jammers)
    • 09-14-15: 3:32+, 3:32+, 3:29 (endurance jammers)
    • 10-19-15: 3:27, 3:28, 3:31 (endurance jammers)
    • 03-13-16: 3:35, 3:33, 3:33 (old TYR Tracer Light)
    • 05-10-16: 3:44, 3:42, 3:38 (endurance jammers)
    • 06-14-16: 3:32, 3:30, 3:28 (old B70 tech jammers)
    • 08-07-16: 3:34, 3:37, 3:35 (old B70 tech jammers)
    • 09-04-16: 3:38, 3:34, 3:33 (old B70 tech jammers)
    • 10-08-16: 3:30, 3:31+, 3:30- (old B70 tech jammers)


    1 x 100: easy breast kick

    Speed-stroke 50s (1,000 set / 3,750 total)
    • 16 x 50: on 1:15, odds easy free, evens twice through fast IM order, going fly, back & breast from blocks
    • 4 x 50: active recovery on 0:40,0:45,0:50


    TOTAL: 3,750 SCM

    Comments:
    • I was back in AZ Friday and got in a great, outdoor sunrise yoga at the JCC in the morning and then the first three sets of workout #3 from http://forums.usms.org/showthread.ph...885#post316885 in the late afternoon.
    • This was the longest workout I've done in the last 5 weeks, since that monster 5,600 LCM on 9/2 at Rose Bowl and I am certainly feeling it big time. Not sure how the 400 IM test set is going to feel tomorrow
    Tags: test 3 x 300
    Categories
    Swim Workouts
  14. Execution-style 2K

    by , October 6th, 2016 at 10:52 PM (Of Swimming Bondage)
    I understand that the Verdugo Aquatic Center in Burbank is named because it is on Verdugo road, but I don't understand why the otherwise (I think) tranquil city would name both a road and their premier aquatic center for a Spanish word that means "hangman" or "executioner?" Maybe it's because the pool is almost always long course in the morning and that will hang/execute anyone not well-enough prepared (yours truly).

    I had a day of meetings in our northern California office today (San Mateo) and could have easily flown up to SFO last night, but the Dreamforce conference (e.g., 170,000 techies and sales/marketing types) this week -- which I thankfully got out of attending - meant that hotels in the Bay area were either not available or beyond their normal stupid range. I stayed last night in Burbank and had an early flight to SFO, so had about 35 minutes in the aforementioned pool (photo taken from 2014 when they had a rare SCY morning)



    I jumped in a lane and did the following:
    • 1 x 200: IM-ish
    • Broken Mile - 3 rounds of
      • 3 x 50: on 0:45
      • 2 x 100: on 1:35
      • 1 x 150: on something between 2:00 and 2:20, depending upon lane traffic

    • 6 x 50: on 0:50 to 1:00, #1 and #6 easy, #2 to #5 strong IM order


    TOTAL: 2,000 LCM

    Comments:
    • I got the idea of doing a frequent Broken Mile from Chris Stevenson, both from when he used to blog and from the handful of times I've dropped in with the great NOVA Masters team in Richmond, Virginia. I don't know if they still do this, but I think their wonderful coach, Mark Kutz (who coached me as an age grouper) used to do a variant on the Broken Mile each week.
    • I have found that it's a pretty decent main set to do even in lap swimming times where the pool is crowded. Today was no different as I was able to do the 50s and 100s, but always ran into traffic on the 150s and ended up doing 200s on all of them.
    • On a different note, maybe because I got used to sleeping in my own bed last week, I have slept like utter shyte this week. I got a fitful maybe 5 hours last night as I just couldn't settle. Even with that crap sleep, though, the energizing effects of the swim served me well through the work day and I had some good discussions (I think) with some of my key team members today.
    • Maybe it's just me, maybe I've got an addiction to chlorine, but my days go sooooooo much better and happier when I start with any kind of a swim.
    Categories
    Swim Workouts
  15. Zippity doo dah

    by , October 5th, 2016 at 09:06 PM (Of Swimming Bondage)
    I had a planned rest day on Monday, but then an unplanned dry day on Tuesday as the Pleasant Valley Aquatic Center in Camarillo switched to fall/winter hours and, for some reason, is not open for morning lap swim on Tuesday. I still got in a run and some yoga, but I was looking forward to starting the day with a swim. Today, the pool was not only open, but I practically had the whole thing to myself for my 55 minute rendition of my Zipfizz 200 main set:

    Warmup sets (1,250 set)


    • 1 x 300: IM, kick-drill-swim by 25s
    • 4 x 100: on 1:20, free pull w/snorkel, 1:13 -> 1:03
    • 3 x 100: on 1:45, IM kick descend
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy swim / scull / drill with snorkel


    SCY ZipFizz 200s (2,450 set / 3,700 total)

    • 5 x 200: on 2:20
      • 03-05-14 - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 09-29-15 - 2:11, 2:12, 2:11+, 2:11, 2:09+
      • 10-13-15 - 2:12, 2:11+, 2:11, 2:11, 2:07
      • 11-24-15 - w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12
      • 01-09-16 - 2:05+, 2:07, 2:07+, 2:08, 2:09
      • 02-10-16 - 2:07+, 2:08+, 2:09, 2:09+, 2:10+
      • 03-14-16 - 2:06+, 2:07, 2:07, 2:08++++, 2:09
      • 10-05-16 - 2:08, 2:09, 2:10, 2:10+, 2:11

    • 4 x 50: active recovery on 0:40, 0:50, 1:00, 1:20
    • 3 x 200: on 2:35, descend
      • 03-05-14 - 2:14, 2:10, 2:06
      • 09-29-15 - 2:18, 2:11, 2:05
      • 10-13-15 - 2:14+, 2:09+, 2:04+
      • 11-25-15 - w/snorkel except last one - 2:14, 2:10, 2:06
      • 01-09-16 - 2:14, 2:09, 2:03
      • 02-10-16 - 2:18, 2:09, 2:04
      • 03-14-16 - 2:14, 2:11, 2:04+
      • 10-05-16 - 2:17, 2:10, 2:04

    • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
    • 1 x 200: on 2:30
      • 03-05-14 - 2:04
      • 09-29-15 - 2:03
      • 10-13-15 - 1:58
      • 11-25-15 - 2:01+
      • 01-09-16 - 2:02
      • 02-10-16 - 2:02+
      • 10-05-16 - 2:04

    • 5 x 50: active recovery w/snorkel on 0:40, 0:45, 0:50, 0:55


    TOTAL: 3,700 SCY

    Comments:


    • That performance wasn't all that bad. I kind of felt like a T-Rex in the water today - my arms felt short and like I wasn't getting any DPS. My stroke count was a little higher (1-2 SPL) than normal, but it felt just funky.
    • This week has been a cool milestone for me professionally. Three years ago in the summer of 2013, I was a one-man show when it came to drumming up and delivering business from southern California. I had a small team in San Francisco and certainly relied on the mother-ships in NJ and India, but was a soloist when it came to opening up doors and then delivering our first projects. We had a team celebration on Monday night with our SoCal team of 15 people (and we have about 3 times that many aligned with this group working from India). This was a late summer party timed with the opening of our company's next physical office here; until this point, as I grew our team in SoCal, we had people working either from home or our client's offices. I managed to find a very sweet deal on some great space in a great location and the office looks great. I've been feeling quite rundown lately professionally as the pace has been really intense, even for an entrepreneurial company; with last week's rest at home and this milestone reached, I felt a lot happier with work.
    Categories
    Swim Workouts
  16. It's been 4 months since I did my 400 IM test set ...

    by , October 2nd, 2016 at 05:32 PM (Of Swimming Bondage)
    ... but I'm going to try to do it weekly between now and the Ron Johnson meet in mid-November. I figure there's not enough time for me to get into decent enough shape for the 800 or 1500, but that I might be able to pull off a respectable 400 IM. Today's effort was done in an unexpected, but largely gentle rainstorm (fortunately, no lightning). I cut the warmup short, both because my time was constrained and I want to keep the overall volume in the low 3K range:

    Warmup sets (1,200 set)


    • 1 x 300: IM, kick-drill=swim by 25
    • 4 x 100: on 1:30, free descend pull w/buoy, paddles and snorkel (1:15, 1:13+, 1:12, 1:09+)
    • 4 x 50: on 1:00, dolphin-flutter kick descend w/board (0:50, 0:47, 0:46, 0:43+)
    • 6 x 25: on 0:35, going 5-6-7-8 AFAP strokes off the wall on the first 4, cruise #5 and AFAP on #6; w/Finis Agility Paddles
    • 4 x 25: on 0:30, IM order, swim half lap strong stroke, then easy free
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,800 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-

    • Supposed to just take a Masters Minute and do an easy 50, but it's been so long that I forgot that and went 4 x 50 easy w/snorkel & buoy on 0:40, 0:45, 0:50, 1:25
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37

    • 3 x 50: active recovery, on 0:50, 1:00, 1:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)

    • 1 x 100: easy

    TOTAL: 3,250 SCM

    Comments:

    • While I didn't have an official time on the straight 4IM, that was about 5 seconds faster than last Sunday (http://forums.usms.org/entry.php?396...on-Stage-Three) so that's pretty good. It really goes to show to me what a good week of no biz travel can do for my training.
    • My performance on Friday night doing my broken mile was better than expected (going 0:36, 0:35, 0:34s by rounds on the 50s, 1:13 -> 1:09 on the 100s and was 1:48, 1:47, 1:45+++ on the 150s).
    • Yesterday, I just did my 20 minute run on the treadmill and then an easy 750 SCM cool-down.
    • For all fans of quirky & dark (comedy-ish) movies, check out The Dressmaker. Saw it yesterday afternoon and thoroughly enjoyed it.
    Tags: 400 im test
    Categories
    Swim Workouts
  17. No excuses, back in training mode

    by , September 30th, 2016 at 01:12 PM (Of Swimming Bondage)
    Over the last few months, my excuse to not train well and often enough was work travel. This has been a rare and beyond-exceptionally-enjoyable week at home; while my work pace has continued unabated, sleeping in my own bed and not schlepping around airports and rental cars has filled me with a renewed sense of joy in training. Conscious of when I last over-did it (http://www.1001pools.com/single-post...one-A-Rosy-250) and the resulting shoulder pain I got, I have been a bit tentative about my volume in the pool, but am feeling better every day.

    Tuesday - Variation on Workout #2 from http://forums.usms.org/showthread.ph...tart-Sep-26th) where I did:

    Warmup sets (1,250 set)
    1 x 50: easy
    12 x 100: in sets of 3 done as

    • Free on 1:30
    • IM on 1:40
    • Kick dolphin/flutter w/board by 25s on 2:00


    Main Event (1,250 set / 2,500 total)
    6 x "200" done as


    • 100 free trying to be exactly 12 seconds over your best time on 2:00
      • Target should be 1:07+ and was 1:08, 1:09s for next 3 and 1:10s for last two

    • 1 x 50: stroke FAST on 1:00, going fly-back-breast twice through
    • 1 x 50: on 1:00 easy


    1 x 50: easy

    TOTAL: 2,500 SCM

    On Wednesday I stayed out of the pool, but did a longer walk with the dogs (somewhere near 2 miles), my 20 minute yoga routine and then my 20 minute treadmill run-walk (1.93 miles)

    Yesterday, Thursday, I again turned to my IM workout thread and did a variation on Workout #3:

    Warmup sets (1,300 set)



    • 1 x 300: IM, kick-drill-swim by 25s
    • 4 x 100: on 1:30, descend free
    • 4 x 75: on 1:30, descend kick choice (fly, back. breast by 25s)
    • 6 x 50: on IMBASE - 0:10, #1 & #6 easy free, #2 to #5 as build to fast IM order


    Half-Crazy Main Set (1,000 set / 2,250 total)
    2 rounds of 3 x 100 - 1 x 200:


    • 100s are free each round on 1:30, 1:15, 1:30; I pulled these with buoy
    • 200s are IM on 3:00 (was 2:55, 2:52)


    Cool-down (250 set / 2,500 total)


    • 5 x 50: active recovery w/buoy, paddles, snorkel, on 0:40, 0:45, 0:50, 0:55


    I got in a good, early morning yoga class today, Friday, and am planning on doing a variant of my Broken Mile workout with a shorter 1K warmup (keeping total workout volume to 2,750SCM) tonight after work. I doubt my times will be worth reporting
    Categories
    Swim Workouts
  18. Unsurprising Salo pulse plot result

    by , September 27th, 2016 at 12:23 AM (Of Swimming Bondage)
    After work today I got in and did the Salo Pulse Plot. I actually felt better than I thought I would, but the results were about where I expected - have gotten slower and lost fitness over the last month.

    Warmup sets (1,550 set)

    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend with snorkel (1:19, 1:17, 1:15, 1:13)
    • 4 x 50: on 0:50, w/monofin, goiing ~10 fast SDKs off each wall, belly on odd laps / back on even laps
    • 2 rounds of:
      • ​3 x 50: on 1:00
        • ​#1 cruise w/snorkel
        • #2 and #3 strong, reverse IM order (0:33 free, 0:42 breast, 0:37 back, 0:35+ fly)

      • 4 x 25: on 1:15 per pair, odds easy, evens fast IM order

    • ​1 x 50:easy


    Salo Test Set: Pulse Chart (800 set / 2,350 total)


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


    TOTAL: 2,350 SCM

    Comments:


    • Early this morning, right after my brutal 5am to 6am Monday morning 'kickoff the week' work call, I did bomb over to the JCC and did my 20 minute run/walk on the treadmill, clocking 1.85 miles - going 3 minutes walk then repeat cycles of 2 minutes run followed by 1 minute walk, where I increased the pace on the run each cycle. It felt good.
    • Like my races this weekend, this workout was a good motivator for me. I've got 7 weeks until the Ron Johnson meet so I'm going to try to put together 6 good weeks of training, do a drop taper and see what I can do.

    Updated September 27th, 2016 at 12:29 AM by pwb

    Tags: pulse plot
    Categories
    Swim Workouts
  19. Limped through Swimtathlon Stage Three

    by , September 25th, 2016 at 09:35 PM (Of Swimming Bondage)
    Thank you Mark Johnston for the Postal Swimtathlon (https://www.clubassistant.com/club/m...2303&smid=7259) as, without you and this creative event, I would not have had the motivation to do anything this weekend. Instead, your funky e-event got me up on the blocks at a meet for the 200 free and up on the blocks at home for a 400 IM and 200 breast. More importantly, my results, I hope, will be the 52nd kick-in-the-a$$ to get my butt back into serious training.

    Saturday - Jamina Winston Memorial Invite at Kino Aquatic Center (Mesa)
    It was my wife's birthday and, apparently, thanks to some major hanky-panky around Christmastime every year, practically everyone else's birthday on Facebook. Seriously there were a lot of my friends with birthdays this day; I wonder if any anthropology PhD has ever been built on the correlation between births and significant religious holidays?

    I only had a short window of time while my wife and daughter were at a 'parent & me' cooking class to bomb down to Mesa, warmup, put in a few unsuccessful bids at the silent auction, and swim a horribly slow 2:09.88 200 SCM free, my slowest ever recorded Masters result.

    Sunday - Patrick Brundage Unmemorable Uninvitational at the BADASS pool
    I did my standard 1,500 SCM warmup and then got my wife to time me in a 400 IM (5:23.81) and a 200 breast (3:00.04). The IM was seriously pathetic for me, even for a workout swim, but the breaststroke was quite surprising. It felt like about a 3:30 and so I was happy with that.

    I have a rare week at home this week and I am going to love every minute of it. This last quarter has been hell on me - with my work travel days away from home up 20% over my historical average, and my work nights not sleeping in my own bed up 60% versus each of Q1 and Q2 (more, multi-night trips). I think this week will be a serious re-charge of my red-lined personal battery, but I've got to make some more significant changes as this work pace is not sustainable.
  20. No plan B

    by , September 23rd, 2016 at 06:05 PM (Of Swimming Bondage)
    It should have been a better week for training, but instead of getting in some Whoop-Ass-Workouts, I got another mainlined infusion of Whoop-Ass-Work.

    I was in the SF Bay Area at the start of the week for some recruiting at Cal-Berkeley on Monday night and client meetings in downtown San Francisco on Tuesday. Thanks to Oracle driving hotel rates through the roof with its OpenWorld conference attendees snapping up all of the rooms on the west side of the Bay, the Berkeley City Club (http://berkeleycityclub.com/) looked quite reasonable and I got to swim a wavy 2K in the 1930's era, lane-rope-less pool ...



    ... an aquatic church designed by Julia Morgan, the same architect who designed the stunning pools at the Hearst Castle (http://www.visitcalifornia.com/attra...-hearst-castle).

    I was sufficiently fried on my one day at home, Wednesday, that I only squeezed in 750 meters and then I flew out to Atlanta on Thursday, where I managed to do an actual workout (my go-to 3K Broken Mile workout) in the very nice Washington Park Natatorium (#255 on www.1001pools.com), mere minutes from downtown -



    ... but then failed in my attempts this morning to swim in Alpharetta by not having a Plan B pool. I had confirmed (or so I thought) there was lap swimming starting at 5:30am at a pool near my hotel, but when I finally found the location (it was a bit hidden, I think), the doors were locked, the pool dark and I had no backup pool in mind. Kind of a bummer, but the client meeting went well enough that maybe I'll get invited back

    On the upbeat note, because this random trip to Atlanta (I haven't been there for work since 2002, I think) coincided with USAS convention, I got to have dinner with some of my committed AZ LMSC compatriots. Somehow I've gotten myself into the position of being the only person running for Chair of our LMSC for next year, so I figured I'd better start learning a thing or two about how USMS works. I've got a steep learning curve!

    I'm heading down to the Jamina Winston Meet tomorrow for about an hour or so in Mesa - https://www.clubassistant.com/club/m...2202&smid=8106 - for three purposes only:
    1. Bid in the silent auction and support the charity
    2. Do something aquatic
    3. Register at least one time for my missing three events (2free, 2breast, 4IM) in Stage Three of the Postal Swimtathlon League (http://forums.usms.org/showthread.ph...E-THREE-UPDATE).
    Tags: pool list
    Categories
    Swim Workouts
Page 4 of 101 FirstFirst 123456781454 ... LastLast