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Strength Training and Dryland Workouts

  1. Animal magnetism

    by , November 18th, 2012 at 02:52 PM (Of Swimming Bondage)
    One of the running jokes my wife and I have is that she has a freaky magnetic field about her that fries electronics. Honestly, no matter how much research I do, no matter what brand I buy, if she has a new computer, cell phone, etc., it is guaranteed to go on the fritz.

    The flip side of her electronica-anti-magnetism is an animal-pro-magnetism that attracts stray, wounded and otherwise unloved creatures into her force field. It seems to work particular wonders on canines, as this stray dog certainly realized when I fell under her spell back in 1990. Since then, I've lost track of the number of true canine species she has had a hand in rescuing.

    Enter Fluffy the Boxer mix.

    Near the end of October, whilst on an otherwise routine visit to the hospital for her annual cholesterol blood draw, my wife once again worked her magic. Sitting in the lobby, likely reading old issues of Time or People, my wife's ears perked up when someone popped through the automatic front doors with the magical question, "Did anyone leave a white dog outside?"

    Likely before anyone could've said, "Bob's your uncle" (http://en.wikipedia.org/wiki/Bob%27s_your_uncle), my wife had orchestrated the world to serve the sole purpose of saving this beast:

    • She retrieved the spare leash and collar from her car and had the dog leashed up
      • (I'm not sure she has jumper cables, flares, a lug wrench or anything else for car repairs ... but a spare leash & collar is always there such is the frequency of this occurrence)

    • People were recruited to watch the dog and hold off animal control should they arrive on the scene,
    • Appointment coordinators and nurses were enlisted to ensure an expeditious blood draw,
      • Other patrons who were bumped in the line were left, without complaint, with a happy, halo-like vision of themselves as they participated in service of this bold rescue

    • Bosses and then retired neighbors were called to ensure her professional commitments were under control and that the precious cargo was well-cared for during the work day
    • Husband was texted cryptically and with a reminder to remember the better side of his being

    We weren't looking for another dog. This was a time when our old dog, Ben, was struggling with his last days. While we knew we'd miss Old Ben, we were pretty happy with our mellow and perfectly house-trained middle-aged dogs, Lola and Buddy. A puppy was the last thing our relatively chaotic life needed. Our intent was to foster, rehabilitate and then find a great home for this girl (just like we'd done with the stray golden retriever we found last year at Christmas time -- http://forums.usms.org/blog.php?b=19584). She was emaciated and looked like her back left leg was either broken or otherwise injured. She couldn't put much weight on it and, when she walked, moved with a gait that said all of her balance and momentum was coming from the other three limbs.

    We had taken her to the Arizona Humane Society with the goal of having her checked out, spayed and then released to us as certified foster family (yes, we've taken the required classes) until she was well enough for adoption. We figured that during a likely ~4-6 week rehab, one of two outcomes would result:

    • We'd find one of our friends to take her in, or
    • As she's about 7-8 months old, we'd fatten her up and she'd make a great Christmas/Hanukkah/Kwanza/New Year's Day adoption for some family

    But, the animal magnetism is strong ...

    ... and Fluffy the Boxer was weaker and more broken than we thought.

    On Tuesday of this week, my wife finally got a definitive "path forward" call from the Humane Society and their vet -- Fluffy has hypertrophic osteodystrophy ([ame]http://en.wikipedia.org/wiki/Hypertrophic_osteodystrophy[/ame]), an old fracture on her leg and a few other minor issues. Given this, the Humane Society didn't think she was adoptable but, if we let them know by 5pm that day, they would let us have her and not euthanize her.

    My wife is an industrious person, an equal match to me in normal times when it comes to energy. When faced with a crisis, her swimming equivalent would be Nathan Adrian speed with Ous Mellouli-10K endurance. She moves with alacrity ... without ever stopping. Our vet was mobilized, the Humane Society's vet was engaged, a particular staff member at the Humane Society jumped on the "Save Fluffy" bandwagon and soon x-rays and medical records were being shared from vet to vet, research was being done on HOD, prognoses of this girl's viability and pain levels were being collected from multiple sources at the Humane Society, and I began to fall in love with a dog I'd never met. (Naturally, I was out of town when the initial rescue happened).

    Her execution was stayed and I brought her home on Friday afternoon. I'm deep in puppy training and weight gain this weekend (supposed to be hers, but I think I'm more successful thus far). I won't post a picture now as you can see every rib on her, as well as other bits of "dog infrastructure" I never knew existed. We've got a full workup with our vet on Monday morning, so I'll get a more detailed assessment and prognosis. Based upon the research we did, if she does have HOD, she still has a greater than 50-50 chance of growing out of it. If she doesn't grow out of it, we still might be able to manage her disease with some pain meds and doggie physical therapy. One part of rehab for dogs with this is aquatic therapy. She's come with a super-sweet temperament to the perfect home.

    Oh yes, this is supposed to be a workout blog. I'll save the woes of my left shoulder and arm for another day, but I did some stretch cords & light weights on Friday and then a core class along with 1,350 of kicking on Saturday. Unfortunately (though the timing is OK given my competitive plans), I need to do a little rehab of myself while I'm rehabbing the dog.
  2. Baby-girl "weights"

    by , November 14th, 2012 at 07:01 PM (Of Swimming Bondage)
    My re-entry to dryland work today consisted of stretch cord work at about the level of intensity of a 2-3 year old girl pushing and pulling one of these around -- http://www.amazon.com/Fisher-Price-B.../dp/B00000IZOU.

    I'm glad Jazz doesn't read my blog any more because I'm thinking about starting this routine again -- http://www.bodybuilding.com/fun/jasonlezak1.htm -- in January (once I've built up to the point where I can pick an actual dumbbell off the ground). I tried this back for the SCY season of 2009 (started here http://forums.usms.org/blog.php?b=634) and, while it was the suit-era, I swam exceptionally well that spring and the following fall.

    I hope to get some stretchy-yoga in tonight.

    Updated December 20th, 2015 at 09:27 AM by pwb

    Categories
    Strength Training and Dryland Workouts , Planning
  3. 6 months to Indy ...

    by , November 12th, 2012 at 10:55 PM (Of Swimming Bondage)
    ... and so there's nothing to worry about.

    While I was initially bummed that I wouldn't get a shot at a mid-December taper & shave SCM meet, I am now totally cool with the extra time I have to rest, relax and prepare for Indianapolis. For the rest of this year, I'm just going to aim to swim 4x a week and completely mix up what I'm doing in the water with no pressure other than to stay wet and keep my feel for the water. In between those pool sessions, I'm going to really commit to building some dryland work in, starting with consistent attendance at core classes. I did that today along with about 20 minutes of yoga at home to stretch out ...

    ... and I feel James Brown good.
  4. Swim season is back

    by , September 15th, 2012 at 03:27 PM (Of Swimming Bondage)
    The weather has turned from summer to fall here in Arizona and I hope we're in for a good, extended fall. The perfect evening temps (lows in the mid to low 70s) and moderate day time highs (mid-90s) means that my pool temperature was at absolute perfection (80-81) when I dove in after core class today at 10:45am for this "long stroke" workout:

    Warmup sets (1,500 set / 1,500 total)

    • 1 x 300: backstroke swim
    • 4 x 300: on 4:15, pull, #1 & #4 w/buoy, #2 and #3 w/buoy & paddles
      • I just cruised these around 4:00 to 4:05


    Long stroke work (3,000 set / 4,500 total)
    3 rounds of 100-200-300-400, no rest between rounds

    • Round 1
      • 100 fly on 1:30 as 50 swim fly - 25 easy free - 25 swim fly
      • 200 back on 3:10, cruise
      • 300 breast on 5:15, going 50 swim breast - 25 swim free
      • 400 free swim on 5:20

    • Round 2
      • 100 back on 1:35 , cruise
      • 200 breast on 3:30, going 50 swim breast - 25 swim free
      • 300 free pull on 4:00, w/buoy
      • 400 kick on 7:20, going 50 dolphin - 25 flutter w/board

    • Round 3
      • 100 breast on 1:45 , 50 swim breast - 25 swim free - 25 swim breast
      • 200 free pull on 2:40, w/buoy
      • 300 fly on 5:15 going 25 swim - 00 back on 6:20


    TOTAL: 4,500 SCM

    Commentary:

    • Through all of the prep for La Jolla, I didn't do much in the way of IM work so this was a much needed practice. The pace was just about Goldilocks right throughout.
    • My performance at the core class was a little better, as well. With no business travel next week, I'm really hoping I can get to Lifetime for three such classes next week.
  5. 3 x 3 Test

    by , September 14th, 2012 at 01:18 PM (Of Swimming Bondage)
    I kind of thought I was going to do a bit better today than I did; my results are still markedly better than last year at this time and slightly better than last month, but I think there might still be some lingering effects from Sunday's ocean racing:

    • Warmup sets (1,700):
      • 1 x 400: 100 fr, 300 IM k/d/d


      • 4 x 100: on 1:40, descend free swim (1:17+, 1:14+, 1:10+, 1:09+)
      • 4 x 100: on 2:00, kick, IM w/board
        • 1:41 -> 1:33

      • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM
        • 35, 35+, 41, 33+

      • 4 x 25: on 0:40, w/long fins and paddles going 5-6-7-8 AFAP freestyle strokes off each wall
      • 1 x 100: easy

    • TEST SET 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)

    • 8 x 50: active recovery pull w/buoy, 2 each on 0:40, 0:45, 0:50, 0:55

    TOTAL: 3,000 SCM

    Commentary:

    • Going to hit a core class at mid-day and try to see if I can get into a habit of doing that two times a week.
    • Believe it or not, I'm actually going to start lifting weights again in October ... better dust off those 5 and 10 lb dumbbells
  6. Not a beat down

    by , September 3rd, 2012 at 12:36 PM (Of Swimming Bondage)
    Something happened to the planned beat down in Mesa this morning. With Paul not on deck, one of the MAC age group coaches filled in. Until Shauna and I modified the last set, the workout reminded me that it seems like many age group coaches who aren't used to coaching Masters swimmers tend to go a bit too easy. I made up for the easier intervals, though, both through the tiredness of my body (took me a long time to get going) and through speed play on the sets.

    • 1 x 400: 200 free swim, 200 IM k-d
    • 12 x 50: on 0:50
      • Were told to do whatever
      • I did 3 rounds of 4 going IM order stroke-free by 50 and round 1 swim, round 2 drill, round 3 kick

    • 12 x 100: in sets of 3
      • 1 free on 1:20 (I descended 1:11, 1:06, 1:03, 1:01+)
      • 1 IM on 1:40 (I descended 1:14 -> 1:08)
      • 1 kick on 2:00 (I descend IM kick w/board from 1:38 -> 1:28)

    • 1 x 200: cruise
    • 12 x 50: in sets of 3
      • 1 free on 0:40 (I held 0:30/0:31)
      • 1 IM order swim by round on 0:50, cruise pace ~85/90% effort
      • 1 IM order kick by round on 1:00, hard

    • 1 x 200: cruise
    • 12 x 25: in sets of 3
      • 1 free on 0:25 - cruised
      • 1 IM order swim on 0:30 - went AFAP
      • 1 IM order kick on 0:35 -- went hard (~90/95%)

    • 1 x 200: cruise
    • At this point the instruction was to cruise an 800 pull, but that sounded too easy and boring. I needed to get my money's worth for the drive to Mesa and so Shauna and I went:
      • 5 x 200: on 2:25, start hard and descend (2:11, 2:09+, 2:08, 2:07, 2:03)
      • 6 x 50: active recovery, 2 each on 0:45, 0:50, 0:55


    TOTAL: 5,000 SCY

    Commentary:

    • With the harder efforts on the 1st part of workout and the strong 200s at the end, this ended up being a great workout.
    • Thanks to Labor Day, I'll now get to a core class in about 90 minutes.
  7. Workout taper, in retrospect

    by , August 31st, 2012 at 06:33 PM (Of Swimming Bondage)
    It looks like we're going to be able to pull together a distance beat - down tomorrow morning at Kino, so, in the perfect clarity of hindsight, my 1K of drills and 30 minute core class from today looks like a taper for tomorrow's workout.

    I'm still expecting to crawl out of Mesa tomorrow.
  8. Clouds & rain!

    by , August 23rd, 2012 at 08:17 PM (Of Swimming Bondage)
    We had a massive thunderstorm in our neck of the desert last night, the kind that brings your nine-year-old running into bed after a sonic boom of a thunderclap. That left the world a bit cooler and the sky still mostly grey when I swam today. I even got rained on during my swim! What a novel experience.

    After two days of harder and longer workouts, I went for quality today and did a variation on my 400 IM test set, albeit B70-aided for a little extra mental juice (this is my '08 Nero that is getting pretty floppy now):

    Warmup sets:
    • 1 x 600: 100 free swim, 200 IM k-d, 300 free swim


    • 6 x 100: on 1:40, w/long fins
      • odds kick by 25s going SDK on belly, left side, back, right side
      • evens free swim, w/paddles and long fins



    • 6 x 75: on 1:20, pull w/buoy & paddles
      • breathe 3-5-7 by 25s



    • 6 x 50: on 1:00
      • #1 and #6, cruise free
      • #2 through #5, IM order build (0:38, 0:38, 0:43, 0:33+)


    10 minute pause for suit change and espresso shot

    IM test set:

    • 1 x 400: on 6:00, IM for time from blocks, 5:16
    • 6 x 50: active recovery, 2 each on 0:45, 0:50, 0:55
    • 1:30 rest
    • 1 x 200: on 3:00, IM for time from blocks, 2:25
    • 6 x 50: active recovery, 2 each on 0:45, 0:50, 0:55
    • 1:30 rest
    • 1 x 100: on 1:30, IM for time from blocks, 1:09+
    • 6 x 50: active recovery, 2 each on 0:45, 0:50, 0:55
    • 1:30 rest
    • 1 x 50: on 1:00, fly for time from blocks, 0:30+
    • 3 x 50: active recovery, on 0:45, 0:50, 0:55

    TOTAL: 3,750 SCM

    Commentary:

    • I made it to a core class yesterday; I just need to squeeze in a yoga class at some point to keep up with my goal.
    • The IM times weren't bad and, in fact, the 200 and 100 IM times were quite good, even with the suit taken into account.
  9. Dog pile

    by , August 18th, 2012 at 02:28 PM (Of Swimming Bondage)
    I guess my dogs, now used to me being up and feeding them between 4:45 and 5:15 each morning, felt that 6:30 was just entirely too long to wait: about 140 pounds of dogs (the younger two) pounced on my wife and I as we were enjoying a rare morning without an alarm clock. In the end, it was all good as the "early" wake-up call allowed me to dive in at 7:30 for this rendition of workout #2 from this week's HVT thread ([ame="http://forums.usms.org/showthread.php?t=21210"]U.S. Masters Swimming Discussion Forums[/ame])

    Warmup sets (1,500 set / 1,500 total)

    • 1 x 700: 300 free pull, 300 fly-back-breast by 100s kick-drill, 100 free swim
    • 2 x 400: IM on 0:20 rest
      • Do #1 as kick-swim-drill-swim by 25s
      • Do #2 as swim-drill-swim-swim by 25s, building the last 50 of each stroke


    Pace 100s (2,200 set / 3,700 total)
    Straight through this

    • 4 x 50: pull w/buoy, 3 on 0:40 getting into threshold pace, 1 easy on 1:00
    • 16 x 100: in sets of 4, start on 1:15 (BASE - 0:05) and then add 0:05 to the interval every 4
      • Just make the 1st 4 (went 1:12 to 1:10+)
      • Hold the same pace on 2nd 4 (was 1:10/1:11)
      • Try to hold your threshold pace (1:10) on the last 8
      • Went 1:09+, 1:08+, 1:09, 1:09, 1:09, 1:08, 1:07+, 1:06+

    • 8 x 50: active recovery pull, 2 each on 0:45, 0:50, 0:55, 1:00

    TOTAL: 3,700 SCM

    Commentary:

    • This was a perfect workout that took exactly 59 minutes from start to finish. The 100s were hard, moreso on the 1st 8 as I tried to get into a groove than the last 8, where I was feeling strong.
    • The 7:30 start is the same as the start time for the OW 4K next weekend (http://www.dcbadventures.com/Event/a...-lake-pleasant). Until this swim, I was still toying with the idea of doubling up with the 2K as well, but I was already too hot by 8:30 when I finished this, about the same time I'll finish the 4K next weekend. I doubt I'll be stoked to wait around next week for another hour to then do the 2K.
    • An hour after the swim, I performed much better at the core class at Lifetime. Great start to the weekend.
  10. Beat up yogi pool guy

    by , August 14th, 2012 at 09:09 PM (Of Swimming Bondage)
    I spent the weekend catching up on a lot of house work and pool maintenance before hitting a late afternoon yoga class on Sunday. I thought that would mellow me out and lead to a relaxing Sunday evening, but, instead, it juiced me up and I hit the outdoor maintenance after the sun went down Sunday evening. I woke again and did another hour of work outside Monday morning then hit a mid-day core class. I thought I'd try my 3 x 300 test later on Monday, but, the extra effort finally caught up with me. I did the 1,700 warmup portion ([ame="http://forums.usms.org/showthread.php?t=21210"]U.S. Masters Swimming Discussion Forums[/ame]) and felt creaky and sore, but thought I'd be able to muscle my way through the test set. After dropping 1:09s to 1:11s with ease on Saturday, I struggled into a 3:47 and then 3:48 on the 1st two 300s. I decided that was enough, swam down 200 and hit the hot tub. I then took today off from exercise for two reasons -- work left me no time and I was tired!
  11. Yogaesque

    by , July 11th, 2012 at 05:38 PM (Of Swimming Bondage)
    I made it through about 45 minutes of a Vinyasa class today, though, like with my core class on Monday, I spent more time stretching and less time doing the poses. Still, it felt very good to be back on the mat and I'm committed to a one class a week schedule. For now, I'll focus on building up to being present for the whole class, then start to try to keep up with the class.

    After that I got in the pool for this:

    • 1 x 500: 100 free swim, 400 IM k-d-d-swim by 25s
    • 4 x 100: on 1:40, free swim trying to maintain 12-13 strokes per length
    • 4 x 100: on 2:00, IM kick, odds w/board, evens on back
    • 1 x 25: easy
    • 4 x 50: on 1:00, IM order, build (34+, 36+, 42+, 34)
    • 1 x 25: easy

    TOTAL: 1,550 SCM

    Commentary:

    • I'll either start back with a "real" workout tomorrow or Friday and then pick back up next week. My plan is to kind of stick with a quality focus to the extent I can between now and the 1st / 2nd week of August. There's still an outside shot of me getting to be near San Mateo to swim Friday of the Pacific Masters Champs, but the probability is on the decline as my client commitments increase in other parts of the country.
  12. Smooth 15

    by , July 10th, 2012 at 12:41 PM (Of Swimming Bondage)
    Apparently I worked a little harder yesterday in my core class than I thought as it took awhile to stretch out some slight soreness this morning:

    • 1 x 400: 100 free swim, 200 IM k/d, 100 free drill
    • 4 x 100: on 2:00, IM kick, odds w/board, evens on back
    • 4 x 100: on 1:40, pull w/buoy & paddles
    • 6 x 50: on 1:00, #1 and #6 cruise pull w/buoy, #2 to #5 stroke swim

    TOTAL: 1,500 SCM

    Commentary:

    • Did a little bit of stretch-cord work and will hopefully get some yoga in this afternoon.
  13. Stretch & Slide

    by , July 9th, 2012 at 07:43 PM (Of Swimming Bondage)
    Ostensibly I went to my first core class at Lifetime in a long time, but I pretty much ignored everything the instructor said save a few planks in favor of lots of deep stretching to work out the pain that Omaha racing wrought upon my body. I then headed down to the pool and, following that wise HVT recovery thread, did 1,000 SCM as follows:

    • 1 x 100: free swim
    • 1 x 200: IM kick-drill by 25s
    • 6 x 50: on 0:55, free pull w/buoy, just focusing on stroke
    • 4 x 50: on 1:00, w/long fins, 20M underwater SDK (belly, right, left, back) into 30M back kick
    • 4 x 50: on 1:00, 25 stroke smooth, 25 easy free

    Though today's workout doesn't support this concept: I am determined to NOT lose the great fitness level I've built up. I'm also determined to (75th time's a charm) get consistent about core/yoga/dryland work and will make my way back onto the yoga mat on Wednesday. I'm also going to try to get down to Mesa at least once a week for a LCM workout.

    Next meet: Sunday of the AZ State Champs (http://azlmsc.org/eventFlyers/2012/2...State-Meet.pdf). I'm going to enter:

    • 800 -- with the intent on getting a 100 free split
    • 200 free -- my arrival at the blocks for this entirely dependent upon said 100 free split and/or decision about racing the next event
    • 400 IM -- if I'm feeling the love, I want another shot at this
    • 50 free -- because I'm still hanging my head in shame at being the slowest guy on our relay at Omaha

    After that meet, I'm going to turn into Open Water guy at least through La Jolla ... though I'm trying to figure out a way to convince my kids to go camping near Lake Mead over their fall break so I can do this -- http://www.slamthedam.com/. I've been begging the event organizers to get a sanction for kids so that they can swim, as well.
  14. LCM Racing Plan

    by , June 1st, 2012 at 12:05 AM (Of Swimming Bondage)
    With Nationals 5 weeks away and a complete dearth of LCM Masters meets in Arizona, I think I finally have a competition plan in place for the summer:

    • Sunday, June 3rd -- UCI Long Course Meet

    • Friday, June 22nd -- Burlingame USAS meet
      • This is a long shot, but there's an evening session this day when I am in town and I have entered the 400 free and 400 IM.

    • Masters Nationals
      • This is my only "for sure" meet and I have flights, hotel and entries in.
      • 400 & 800 free (my first distance race at Nationals since Hawaii in 2002!)
      • 200 & 400 IM
      • 100 & 200 fly

    • Mid-July there is a rumored SCM Masters meet up in Flagstaff; if it happens, I'll go for the chance to race at altitude, to camp with my daughter and to escape the heat!
    • AZ State meet -- August 5th
      • There is no flyer out yet, but I should be able to make one day of the meet

    • Pacific Masters Champs -- August 10th


    My primary workout today was a massage, along with some stretch cord work and then this in the pool:

    • 1 x 600: 100 free swim, 200 IM k/d, 300 free pull
    • 8 x 50: on 0:55, w/long fins
      • odds 15 underwater SDK fast into easy backstroke kick
      • evens 25 fast breast pull w/flutter kick into easy SDK on back

    • 16 x 25: on 0:30, w/fulcrum paddle, odds single arm back, evens single arm free, 8L, 8R
    • 2 x 25: 7 fast freestyle strokes off each wall w/paddles and fins
    • 1 x 50: easy

    TOTAL: 1,500 SCM
  15. Not much Sunday

    by , May 28th, 2012 at 11:01 AM (Of Swimming Bondage)
    Was busy, but had fun at the kids' meet on Sunday, but managed to find time for:

    • 2 x 10 reps of various injury-prevention stretch cord exercises
    • 20 minutes of yoga
    • 7.5 minutes of meditation
    • 150 meters of swimming

    I had a blast Sunday night announcing the finals session of the kids' meet. Even though it's an early season meet and none of the older kids are swimming their fastest times, the racing was great to watch. The highlight of the night, though, was employing all those years of listening to NPR pledge drives to guilt parents into signing up as timers. Last night was the first session of the meet where we weren't delayed by not having enough timers. I'm no Rowdy Gaines or Garrett McCaffrey on the mike, but at least I got butts in the seats and fingers on the buttons to get the meet started.

    I confirmed that I'm not the only crazy swimming guy out there as I caught up with another guy who used to swim Masters with me who is on the finishing stages of his own 25 yard lap pool. He went with a single lane, but donated some aquatic real estate to a play area for the kids and a hot-tub. I, of course, made no such concessions to aqua-fun

    All three of my daughters have had a very good meet. The weather held up just gorgeously for the weekend and all of the out-of-state (NM, CO, WA, KY, WA) and out-of-country (Alberta) teams seem to have enjoyed themselves. Distance day for the girls today and then, hopefully, a proper workout for me mid-day.
  16. Donna Summer's got me thinking ...

    by , May 18th, 2012 at 03:52 PM (Of Swimming Bondage)
    ... that I need to start getting really focused on living more healthfully. I guess it's a marker of getting older that I'm seeing these early deaths and it's freaking me out. 63 years old is way too young to go. That'd give me a mere 18 years left on this rock ... and I need much more. I want to be like Marie Kelleher (http://www.npr.org/blogs/thetwo-way/...rian-to-admire). Fortunately, the one big vice I thought I had, mainlining espresso, seems to OK -- http://www.latimes.com/health/la-sci...,7014507.story. Like Leslie, though, I do need to try to get more sleep -- http://www.swimmingscience.net/2012/...-swimmers.html.

    Today, however, in the interest of not being too Type A about life, was a mellow day:

    • 20 minutes of Rodney Yee AM yoga
    • 7.5 minutes meditating with Jeff Buckley's awesome rendition of Hallelujah in the background
      • It probably says something bad about me that I can't meditate in silence. I doubt any ashrams will be lining up to be my sponsor

    • 2 x 10 reps of stretch cord injury prevention stuff (shoulder blade pinch, catch position external rotation, core chest press, full can, tricep press)
    • Swim in SCM:
      • 1 x 100: free swim
      • 1 x 300: IM, kick-drill-drill
      • 8 x 50: w/long fins
        • odds 10 fast underwater SDKs into easy backstroke kick (go belly, left side, right side, back by 50 on the SDKs)
        • evens 4-5 fast breast pulls w/fast flutter kick into easy SDK on back

      • 4 x 100: w/buoy & paddles, cruise "perfect" stroke free
      • 8 x 25: w/Z2 zoomers & paddles
        • odds 5-6-7-12 fast strokes free
        • evens double arm back



    TOTAL: 1,500 SCM

    Commentary:

    • Debating between "Ode to Geek" and "3 x 300 test set" for tomorrow's solo workout. It's always good to honor His Geekness, but I might just need to see how my body fares on a test.
    • I should be able to get down to Kino on Sunday for a Mesa Masters LCM workout. I'll be officially a member of that team as soon as my UNAT period expires, even though I'll only workout with them like twice a month!
  17. Lull

    by , May 15th, 2012 at 10:59 AM (Of Swimming Bondage)
    Still kind of a lull in the action of training, but I'm thinking my mojo might be seeping back in and my enthusiasm might be returning for training. On Monday I made it to the noon core class at Lifetime and then did some easy drill work in the evening:

    • 1 x 100: free swim
    • 1 x 200: kick w/long fins, alternating 25 dolphin on back / 25 flutter
    • 10 x 50: free with buoy and paddles
      • odds focus on stroke and hip rotation / connection
      • odds 25 scull / 25 with the same focus as the odds

    • 1 x 200: kick w/long fins, alternating 25 dolphin on back / 25 flutter

    TOTAL: 1,000 SCM
  18. Tried low rest ...

    by , March 16th, 2012 at 07:37 PM (Of Swimming Bondage)
    I attempted my low rest workout #2 from this week's HVT workouts, with a little IM thrown in:

    • 1 x 400: 100 free swim, 200 IM k/d, 100 free swim
    • 3 rounds of:
      • 4 x 25: on 0:35, odds kick, evens drill, fly-back-breast by round
      • 3 x 50: descend
        • Rd 1: fly-free on 0:50
        • Rd 2: back on 0:50
        • Rd 3: breast-free on 1:00

      • 1 x 100: on 1:40, descend by round IM (1:22, 1:19, 1:16+)

    • 3 x 50: on 0:45, recovery pull
    • Main set:
      • 3 x 200: IM on 2:45
        • Goal was to be on the fastest interval you can just make
        • Went 2:36+, 2:38, 2:41

      • 4 x 100: on 1:40, active recovery pull
      • 4 x 150: free on 1:55
        • Goal was to be on the fastest interval you can just make.
        • I wanted that to be 1:50 and hold 1:45s (1:10 pace per 100)
        • It ended up being 1:55 and I went 1:48, 1:49, 1:51, 1:53

      • 4 x 100: on 1:40, active recovery pull

    • 1 x 50: cruise

    TOTAL: 3,650 SCM

    Commentary:

    • It is amazing how much a little dryland work takes out of me. I hit a morning core class at Lifetime and I could feel it big time today.
    • Tomorrow will be a better day.
    • I can't wait to watch the 400 IM showdown at women's NCAAs tonight!
  19. Stoked and smoked

    by , March 13th, 2012 at 09:55 PM (Of Swimming Bondage)
    Stoked -- -- my oldest daughter, who inherited Canadian citizenship from my wife made her Canadian Olympic Trials time in the 800 free this past Sunday up at Sectionals in Federal Way. This was a goal she set for herself at the end of last summer, so it was sooo cool to see her make it. Like most other countries, Canada holds its trials well before the Games, so she'll turn around and swim this at the end of March in Montreal at the '76 Olympic pool. This will be a cool experience for her ... and me and my wife!

    Smoked -- I thought taking yesterday off would allow me to recover from Sunday's racing, but apparently not. I think the 6 starts took more of a toll on my back and legs than I anticipated: I was super-creaky and sore in my core class this morning and then managed only 2,300 SCM this evening before I decided to throw in the towel for the day.

    Broken 1500 tomorrow, though, so hopefully a good night sleep will remedy my body.
  20. The B.A.D.A.S.S.* is back

    by , March 4th, 2012 at 11:43 PM (Of Swimming Bondage)
    Thanks to the warming weather, I turned the heaters on the pool and dove into my crisp (if a little too heavily chlorinated**) 74 degree pool this afternoon for my rendition of my "Ode to Ous" workout from this week's HVT Thread:

    Warmup sets (1,200 set / 1,200 total)

    • 1 x 400: 100 free, 300 IM k-d-s by 25
    • 4 x 100: on 1:40, gentle descend free pull w/buoy
    • 2 rounds of 4 x 50:
      • #1 to #3 on 0:40 trying to hold your Threshold Pace
      • #4 on 1:00


    Ode to Ous Masters IM Style (4,200 set / 5,400 total)

    3 rounds of

    • 1 x 400: on 6:00, descend free by round, pull w/buoy & paddles
      • 5:15, 5:05, 4:53

    • 2 x 200: on 3:30, IM
      • make the 2nd one faster than the 1st each round, and descend your 2nd by rounds
      • Rd1 - 2:46, 2:40
      • Rd2 - 2:42, 2:36
      • Rd3 - 2:39, 2:34

    • 4 x 100: best average stroke
      • Rd1 back on 2:00 (1:16, 1:15+, 1:15, 1:14)
      • Rd2 breast from blocks on 2:10 (1:25, 1:23, 1:24, 1:23)
      • Rd3 free from blocks on 2:00 (1:06+, 1:06+, 1:06, 1:05)

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:00
    • Masters 30 seconds

    1 x 100: easy

    TOTAL: 5,500 SCM

    * Brundage Aquatic Dude's Awesome Super Swim Pool

    ** The downside of cranking the temp up with the pool cover on was that I forgot to set the chlorinator volume down. I had some major cotton mouth when I finished this.

    Commentary:

    • Forgot to blog that I got in a solid core session, a speedy run and some good stretching on Saturday.
    • Another great week of training. I'm hoping to keep it up this coming week, but might be challenged with lots of biz travel.
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