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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. Worst swim-blogger

    by , September 16th, 2016 at 10:42 PM (Of Swimming Bondage)
    I am now 16 days past my 6 year anniversary of starting up this company and I really thought that years 1-3 were going to be the hyper-years of the startup experience, but I was wrong. Well, maybe I was right, as they were hyper, but now I'm in the "Warp Speed Mr. Sulu!" / "Punch It Chewie!" speed years as we try to scale our team and business. All this work / growth focus, while exhilarating and challenge-worthy, is having a detrimental impact on my training.

    My energy's quite depleted from work, but, on the flip side, my www.1001pools.com goal at least motivates me to get out of bed. Here's what's happened in Twitteresque summary since I last checked in 10 days ago:
    • Sep 7th - no swim, 2 miles on the treadmill
    • Sep 8th - Nabbed the Embarcadero YMCA as a new pool in the AM; got my $20 day-pass value with yoga in the PM
    • Sep 9th - ZipFizz 200s @ Burlingame + an excellent 3.5 mile roundtrip walk from my fave Airbnb in the world
    • Sep 10th - slug, sloth, but managed 2 miles on the lovely VOSJCC treadmills
    • Sep 11th - head cold, Dayquil, mustered 800 slow SCM
    • Sep 12th - see Sep 11th, Nyquil + Dayquil
    • Sep 13th - basic 1500 SCM warmup at home, slower than maybe my 8 year old self, feeling sorry for my crudded-up head
    • Sep 14th - A new pool, San Fernando Regional Pool (http://www.sfrcs.com/park-facilities...pool-facility/) got me out of bed and through a 2K; need to come back here. 2,000 yards.
    • Sep 15th - A new pool, another great advantage of knowing this most important of LA area swim teams - http://www.swim.net/scaq.cfm - got me a bit more at the excellent Loyola Marymount pool, practically on the runway of America's crappiest airport, LAX. 2,350 yards.
    • Sep 16th - I gotta love my VOSJCC (www.vosjcc.org) membership as it let me into the JCC of Central NJ pool, a great 6 lane x 25 yard pool with literally no other swimmer in the pool except me. My performance was sub-par below what anyone everyone expected par to be. 2500 yards.


    Check out www.1001pools.com later this weekend once I get the new pictures up.
    Tags: pool list
    Categories
    Swim Workouts
  2. My own dog food redux

    by , September 6th, 2016 at 06:27 PM (Of Swimming Bondage)
    I've assigned my KICKBASE test set (http://forums.usms.org/showthread.ph...Start-Sep-5th)) many times in my workout thread, but have been a bad follower of my own training advice and only did the set once before, back last summer (http://forums.usms.org/entry.php?367...y-own-dog-food). As my arms felt like they were falling off after yesterday's workout, I figured a kick-centric workout made sense for today:

    Warmup Sets (1,300 set / 1,300 total)

    • 1 x 400: IM, kick-drill by 25s
    • 8 x 50: on 1:00, 2 each stroke, odds kick-drill, evens swim-drill
    • 5 x 100:
      • odds free swim on 1:30, descend w/snorkel
      • evens IM kick on 2:00


    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 last time and stuck with that today.
    • 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 today, 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


    Pull Closer (600 set / 2,900 total)

    • 3 x 200: on 2:45
      • #1 w/buoy, paddles, snorkel
      • #2 w/buoy, snorkel
      • #3 w/snorkel


    TOTAL: 2,900 SCM

    Comments:
    • I was originally going to try to do 5 x 200 at the end and try to descend them, but was not feeling the love either in my legs or arms. Going to take tomorrow off from the pool and just hit the treadmill.
    Tags: kickbase
    Categories
    Swim Workouts
  3. Brutal broken, BONK

    by , September 5th, 2016 at 08:11 PM (Of Swimming Bondage)
    Normally these days when I try to both run and swim on the same day, I like to swim first and then run later in the day, but I had to reverse it. I felt pretty good on the treadmill, bumped my two rounds of pushups up to 7 per round and my planking's feeling a bit more solid. I rode my bike right from the JCC back home and jumped in the pool for a rendition of the workout I call "Tom & Stewart's Brutal Broken 400s" as it is based off this workout (http://forums.usms.org/entry.php?389...rday&bt=123042) from the illustrious Mr. Carroll and his coach, Tom.

    I actually performed well and felt great through the third round and then the wheels came almost completely off the bus:

    Warmup sets (1,500 set)

    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, w/snorkel and paddles, free swim descend (1:23, 1:17, 1:15, 1:13)
    • 4 x 100: on 2:00, IM kick w/board descend (1:47, 1:44, 1:41, 1:39+))
    • 6 x 50: on 1:15, #1 and #6 easy w/snorkel, #2 to #5 from blocks going 25 fast stroke in IM order, 25 easy


    Tom & Stewart's (Modified) Brutal Broken 400s (1,800 set / 3,300 total)
    The set is 4 rounds of a very broken 400 followed by a 50 easy

    • All of the broken parts on a 1:00 per 50 interval
    • The easy 50 on 1:30 (note that the original set just allowed for 0:30 rest between rounds, but I required more)
    • I did the odd rounds as 2 x 25 - 1 x 50 - 1 x 100 - 1 x 200
    • I reversed the order on the even rounds 1 x 200 - 1 x 100 - 1 x 50 - 2 x 25 (note that the original set had all rounds like this)
    • Times were
      • All 25s were about 0:15, but it was hard to see the clocks
      • Round 1 (50-100-200)
        • 06-10-16 - 0:32, 1:07, 2:20
        • 09-05-16 - 0:33+, 1:08, 2:19

      • Round 2 (200-100-50)
        • 06-10-16 - 2:20, 1:07+, 0:33
        • 09-05-16 - 2:18, 1:07, 0:31+

      • Round 3 (50-100-200)
        • 06-10-16 - 0:33, 1:08, 2:20
        • 09-05-16 - 0:32+, 1:07, 2:18+

      • Round 4 (200-100-50)
        • 06-10-16 - 2:20, 1:08+, 0:33+
        • 09-05-16 - 2:24, 1:10, 0:33

    Cool-down (200 set / 3,500 total)

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


    TOTAL: 3,500 SCM

    Comments:
    • The other big highlight from the workout today is that I actually kicked breaststroke on all the IMs kick and on the 25 fast during warmup. This lingering groin pull seems to be almost healed.

  4. Rose Bowl 10K and the old 3 by 3

    by , September 4th, 2016 at 09:58 PM (Of Swimming Bondage)
    My plans for a special swim in my 250th pool could not have worked out more perfectly on Friday morning as I got in a massive 5,600 LCM workout with Rose Bowl Masters (http://www.1001pools.com/#!Milestone...7b6964fd22e4db), not quite the 10K the rest of the group was doing, but a great workout for me.

    I got in a great yoga class and treadmill run on Saturday before attempting my 3 x 300 test set in SCM this morning:

    Warmup sets (1,750 set)


    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend pull w/snorkel & paddles (1:20 -> 1:15)
    • 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
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:40, 0:39, 0:46, 0:34)
    • 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 (950 set / 2,800 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)


    3 x 50: active recovery

    TOTAL: 2,800 SCM

    Comments:
    • On the face of it, this was a flat result versus last month, but I was definitely feeling the effects of both Friday's long swim and Saturday's harder-than-anticipated yoga. Very happy with how this week of training unfolded and looking forward to getting deeper back into the groove of training.

  5. Sex Pistol Fartlek

    by , September 1st, 2016 at 07:44 PM (Of Swimming Bondage)
    On Monday, I got in a shortened version of my "Meal Deal 750s" workout (#4 here http://forums.usms.org/showthread.ph...tart-Aug-29th)) and a good 1.8 mile run over at the JCC. Tuesday was a planned day of rest as I traveled over to San Francisco in the morning, but Wednesday morning brought a great start to the day with:
    • A fine, fun 3,250 SCY workout with Burlingame Masters
    • An exceptionally fun run along the SF Bay running trail near Burlingame. I had managed to snag a decent (enough) rate to stay at the Marriott right on the Bay just south of the airport and, when I found the treadmills full in the fitness center after my morning swim, I walked out on the trail that runs along the Bay and tuned my Pandora station to the Sex Pistols. This made for a perfect soundtrack to do my ~20 minute walk-run workout, with each song excessively jumpy-thumpy-fast and about 2 to 2.5 minutes long. I generally don't like running IRL, but I might have found the right musical inspiration to get me off the treadmill.


    I flew down to Burbank after a long Wednesday in the Bay Area and was looking forward to doing my Broken Mile workout this morning at one of my favorite, yet most humble of pools - Camarillo's Pleasant Valley Aquatic Center. When I went to check the opening times late last night, though, I discovered the pool was closed for its annual two-week maintenance period. Fortunately, I'm in the land of pools and, while it was a much longer drive, managed to get down to the even lovelier Ventura Aquatic Center for a great workout:

    Warmup sets (1,275 set)


    • 1 x 300: IM, kick-drill-swim
    • 4 x 100: on 1:20, free swim w/snorkel, descend w/snorkel (1:10, 1:08, 1:06+, 1:01+)
    • 4 x 50: on 0:55, kick, descend, dolphin-flutter, on back
    • 12 x 25: on 0:30, odds easy, evens fast fly-back-free, twice through
    • 1 x 75: easy w/snorkel


    Broken Mile (1,650 set / 3,000 total)
    3 rounds of:

    • 3 x 50: on 0:45
    • 2 x 100: on 1:25
    • 1 x 150: on 2:05

    Followed by one extra round of 3 x 50 on 0:45

    50s


    • 11-05-15 - SCY - 0:30s
    • 11-12-15 - SCY - solid 0:29s, maybe one 0:28+ and one 0:30-
    • 11-25-15 - SCY- 0:30+/0:31 on round 1, 0:30s on round 2 w/snorkel, 0:29s on round 3
    • 12-01-15 - SCY - all 0:30s
    • 12-29-15 - SCY - 31+ to 31++++++++
    • 01-16-15 - SCY - all 0:29s
    • 03-29-16 - SCY - 0:30, 0:31, 0:30, 0:30+, 0:30+, 0:30+, 0:30+, 0:31, 0:31+
    • 04-20-16 - SCY - 0:28+, 0:29, 0:29, rest were 0:30 flats
    • 06-22-16 - SCY - 0:30 flats on the first 4 then 0:31/2 on last 2
    • 09-01-16 - SCY - round 1 0:32s, round 2 0:31s, round 3 0:30+/0:31-, round 4 (0:29, 0:29, 0:28++)


    100s


    • 11-05-15 - SCY - 1:00/1:01s
    • 11-12-15 - SCY - 0:59s/1:00-s
    • 11-25-15 - SCY - 1:02/1:00+ on round 1, 1:02s on round 2 w/snorkel, 1:01s on round 3
    • 12-01-15 - SCY - all 1:00+/1:01s
    • 12-29-15 - SCY - 1:04 to 1:04+
    • 01-16-16 - SCY - 1:00, 1:01, 1:02, 1:01+, 1:02, 1:02
    • 03-29-16 - SCY - 1:01, 1:02, 1:02+, 1:02, went last round easy
    • 04-20-16 - SCY - 1:00 flats all the way
    • 06-22-16 - SCY - 1:02s on the first 4 then 1:03/3+ on last 2
    • 09-01-16 - SCY - 1:04, 1:03+, 1:04, 1:02+, 1:02, 1:01+


    150s


    • 11-05-15 - SCY - 1:33, 1:32, 1:33
    • 11-12-15 - SCY - 1:30, 1:29, 1:28+
    • 11-25-15 - SCY - 1:32, 1:37 (w/snorkel), 1:33
    • 12-01-15 - SCY - 1:32+, 1:32+, 1:30 (pushed the last one harder)
    • 12-29-15 - SCY - 1:40, 1:37, 1:37
    • 01-16-16 - SCY - 1:33, 1:33, 1:32
    • 03-29-16 - SCY - 1:35+, 1:34, loafed last round
    • 04-20-16 - SCY - 1:30-, 1:30+, 1:28-
    • 06-22-16 - SCY - 1:35, 1:35, 1:37
    • 09-01-16 - SCY - 1:36, 1:34+, 1:32+



    Cool-down (75 set / 3,000 total)
    1 x 75: easy

    TOTAL: 3,000 SCY

    Comments:
    • I really started to feel much better, much more like my old swimming self as this workout went along.
    • I have a team dinner tonight and some evening calls that will hopefully not keep me up too late. If all goes as planned, I'll not only hit a special pool tomorrow morning for my 250th pool, I'll get an opportunity to swim a special workout (*or part of one*).

  6. First good workout of the week

    by , August 28th, 2016 at 01:47 PM (Of Swimming Bondage)
    Not sure if it was the 8+ hours of sleep or if I've finally re-acquired my 'sea-legs and sea-arms,' but I finally felt good in the water this morning and swam quite respectably on my 8 x 100 Pulse Plot test set:

    Warmup sets (1,550 set)


    • 1 x 300: no breast IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend with snorkel (1:19, 1:14, 1:13, 1:10)
    • 6 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, back (0:36+, 0:36) and free (0:33+, 0:32+)

      • ​0:15 rest
      • 4 x 25: on 1:15 per pair, odds fast from blocks free and back, evens easy

    • ​1 x 50:easy


    Salo Test Set: Pulse Chart (850 set / 2,400 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

    • 3 x 50: active recovery w/snorkel


    TOTAL: 2,500 SCM

    Comments:


    • From a pulse plot perspective, I was pretty much spot on with my performance right before spring Nationals this year. I'm not sure if this is a representation of my actual fitness or because I've managed, after falling way off the caffeine wagon this spring and summer, to ratchet back my caffeine consumption this week to a daily double espresso and cup of green tea (vs. more typically 5-6 shots of espresso).
    Tags: pulse plot
    Categories
    Swim Workouts
  7. BACKBASE

    by , August 27th, 2016 at 09:42 PM (Of Swimming Bondage)
    It was such a picture perfect fluffy-white cloud day here in Arizona that I figured it would be fun to do some backstroke work. In addition, I can't seem to swim fly or breast and didn't want to get all depressed with my freestyle times!

    Warmup sets (1,500 set)


    • 1 x 300: no breast IM, kick-drill by 25
    • 5 x 100: on 1:30, free pulll descend w/buoy, snorkel & paddles from 1:17 -> 1:12
    • 8 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 6 x 50: on 1:00, #1 and #6 easy free w/snorkel, #2 to #5 IM back, descend from ~0:42 -> 0:38+


    5 x 200 BACKBASE Test Set (1,250 set / 2,750 total)

    • 5 x 200: back on 3:30, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-27-16 - SCM - 2:47, 2:45, 2:47, 2:47, 2:46

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


    TOTAL: 2,750 SCM

    Comments:


    • 'Twas a lovely day for a swim ... maybe not so much for the times.
    • Later on, after a fun matinee of Florence Foster Jenkins with the family, I hit the JCC for a brief run (1.3 miles), briefer drylands (10 pushups, some planking) and some nice steam rooming
  8. Unimaginative zipping

    by , August 25th, 2016 at 01:07 PM (Of Swimming Bondage)
    I seem to have fallen into a rut where, when I can't think of what workout to do and I'm too lazy to even read the Forums to pick one from the blogs or the workout threads, I choose one of - Broken Mile, ZipFizz 200s or Aussie 200s. Today was the Zipfizz workout, done slower than ever ...

    Warmup Sets (1,050)


    • 1 x 300: no breast IM, kicking and drilling mix
    • 3 x 100: on 1:30, free swim w/snorkel, paddles and buoy, descended from 1:18 -> 1:13
    • 6 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 4 x 25: on 0:30, free, going 5-6-7-8 AFAP strokes off the walls and then easy the rest of the way
    • 1 x 50: easy w/snorkel


    Zipfizz 200s (2,450 set / 3,500 total)
    The goal here is to really challenge yourself aerobically on the first set of 200s with an interval that is the fastest you can make 5 x 200s free on with high intensity. As the number of repeats get shorter and the rest more generous, the aim to get faster.


    • 5 x 200: on 2:35
      • 08-29-13 - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 08-20-15 - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:21, 2:22, 2:20, 2:21, 2:22
      • 08-10-15 - swim - 2:25, 2:27, 2:27, 2:28, 2:29
      • 08-25-15 - swim w/snorkel & paddles - ranged from 2:32 to 2:34


    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 3 x 200: on 2:50
      • 08-29-13 - swim - 2:28, 2:23, 2:20
      • 08-20-15 - swim - 2:32, 2:34, 2:37
      • 09-05-15 - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - w/buoy - 2:26, 2:24+++, 2:22
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:31, 2:27, 2:16+ (did 1st 2 w/snorkel)
      • 08-10-16 - swim - 2:34, 2:30, 2:24+++
      • 08-25-16 - swim w/snorkel - 2:42, 2:39, 2:36

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • 1 x 200: on 3:00, fast
      • 08-29-13 - swim - 2:16
      • 08-20-15 - skipped
      • 09-05-15 - swim, 2:20
      • 09-19-15 - swim, 2:20
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:15-
      • 08-10-16 - swim - 2:23
      • 08-25-16 - swim - 2:33

    • 5 x 50: active recovery 2 on 0:45, 2 on 0:50


    TOTAL: 3,500 SCM

    Comments:
    • Part of what is making my workout selection pretty boring these days is that my body's in enough pain in two wrong places that I can't swim either fly or breast.
    • My shoulders are just knotted up beyond all belief and there's a painful pinch on the left side of my neck when I try to swim fly. I've got time scheduled Monday with my favorite chiropractor (who's off this week) and then a massage scheduled for the Labor Day weekend.
    • My groin's still twingy enough that I think I'll continue to avoid breaststroke for awhile.
    • I will hopefully get over to the JCC tonight and do my ~20 minute treadmill run along with some pushups and planks.

    Tags: zipfizz 200s
    Categories
    Swim Workouts
  9. Reset #3 - The final re-start?

    by , August 24th, 2016 at 08:19 PM (Of Swimming Bondage)
    Life does have a habit of getting in the way. It's now been two weeks since I last posted and, while that doesn't mean I've been totally dry, I haven't been nearly as wet as I would have liked.

    I had a long trip that ran from Friday the 12th through Saturday the 20th that included
    • Celebrating my in-laws' Golden Anniversary in lovely Lethbridge, Alberta.
      • No swimming, good wine, too much food, too much fun, gobs of awe for the happy couple.
      • My wife and I are so fortunate to have both sets of our parents alive, healthy and having crossed this magical marital threshold.

    • Getting stuck in Toronto trying to get to New Jersey from Alberta thanks to thunderstorms in NYC. This happened on Sunday night and started off a crappy week of training.
    • Getting delayed horribly as I tried to get to NYC a second time on Monday evening on my re-scheduled flight. I didn't get to my hotel until 1am and this meant another day Tuesday of no swimming.
    • I did manage to add a new pool in New Jersey, swimming a slow, but complete Broken Mile workout at the Metrowest JCC in West Orange.
    • Spending a couple of days back up in Toronto helping #2 daughter get setup in apartment. I got a good tour of Toronto's western suburbs as we hit every box store imaginable and then had the joy of navigating back through downtown and the special torture that is IKEA construction!
    • Still, in addition to the positive of time with my daughter, I managed to swim in two new pools:
      • Downtown/Grosvenor YMCA with a nice, airy 25 meter course, but I was pretty tired and only managed 1500 SCM.
      • North York's conveniently located (right off a subway stop) long course Douglas Snow Aquatic Centre. Swimming here made it my 249th pool on my www.1001pools.com list. It's rare, at least in my experience, to see a 6 lane long course pool and this was really crowded (probably because they had very limited lap times), but the two-lane setup worked well as I got to swim up the center quite often and practice my open water sighting over a 2,500 LCM swim.


    Toronto YMCA ...



    Douglas Snow ...



    I got back home on Saturday and did a very slow 2,500 workout Sunday followed by almost as slow over my 2,750 SCM workout on Monday. I did a mixture of running, longer dog walks, some pushups and planks yesterday.

    Today I did my Broken Mile workout (e.g., http://forums.usms.org/entry.php?393...it-broken-mile) and didn't even have the drag suit to blame for my performance. My 50s were 36+ -> 38s, my 100s were 1:16 -> 1:18 and I was 1:55, 1:57, 1:56 on my 150s.

    Feeling and like it's going to be a long road back. The nice thing is that, thanks to some commitments my wife has this week, I am grounded from business travel and enjoying being home.

    Looking ahead to the fall, I think I can see more opportunities to be consistent about my training. My racing plans are completely up in the air. Thanks to another trip to NJ, I am now not going to be able to race the Dana Point / Salt Creek open water swims.

    Looking at our AZ calendar - http://azlmsc.org/events/ - I know I'll enter and race the Ron Johnson meet. I'd like to see if I can focus my training and just point to that one. I'll try to get to the Oct 1st and Oct 23rd open water swims, but we'll see what life brings.
    Categories
    Swim Workouts
  10. Back to Zipping

    by , August 10th, 2016 at 03:57 PM (Of Swimming Bondage)
    I got up early and was able to get through my full "Zipfizz 200s" workout; I wore an endurance jammer versus a drag suit today so that I could do an apples-to-apples comparison with many of the prior efforts:

    Warmup Sets (1,050)


    • 1 x 200: 75 fly kick-right arm-left arm, 75 back double arm - right arm - left arm, 50 free w/snorkel going 25 floppy fish, 25 scull
    • 4 x 100: on 1:30, free swim w/snorkel, paddles and buoy, descended from ~1:20 -> 1:13
    • 6 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 4 x 25: on 0:30, free, going 5-6-7-8 AFAP strokes off the walls and then easy the rest of the way
    • 1 x 50: easy w/snorkel


    Zipfizz 200s (2,450 set / 3,500 total)
    The goal here is to really challenge yourself aerobically on the first set of 200s with an interval that is the fastest you can make 5 x 200s free on with high intensity. As the number of repeats get shorter and the rest more generous, the aim to get faster.

    • 5 x 200: on 2:35
      • 08-29-13 - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 08-20-15 - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:21, 2:22, 2:20, 2:21, 2:22
      • 08-10-15 - swim - 2:25, 2:27, 2:27, 2:28, 2:29

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 3 x 200: on 2:50
      • 08-29-13 - swim - 2:28, 2:23, 2:20
      • 08-20-15 - swim - 2:32, 2:34, 2:37
      • 09-05-15 - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - w/buoy - 2:26, 2:24+++, 2:22
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:31, 2:27, 2:16+ (did 1st 2 w/snorkel)
      • 08-10-16 - swim - 2:34, 2:30, 2:24+++

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • 1 x 200: on 3:00, fast
      • 08-29-13 - swim - 2:16
      • 08-20-15 - skipped
      • 09-05-15 - swim, 2:20
      • 09-19-15 - swim, 2:20
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:15-
      • 08-10-16 - swim - 2:23

    • 5 x 50: active recovery 2 on 0:45, 2 on 0:50


    TOTAL: 3,500 SCM

    Comments:
    • This is my 7th straight day and I've clocked about 20.5K "SCY equivalents." If I'm not yet going faster, I'm feeling the burn in my muscles, but also re-acquiring a better feel for the water.


    • I am absolutely loving the Olympics and the coverage. Even though they have delayed the coverage here in the west, I just avoid the web after 6pm Pacific and catch the swimming during the main broadcast. For prelims, I have been able to have the stream going in the background during calls and have seen a fair amount. I might be challenged to watch tonight as I've got a day trip to San Francisco, but I'm hoping to catch much of the swimming on the stream/app in the airport before I board a late flight back.
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  11. Fares Fifties

    by , August 9th, 2016 at 11:56 AM (Of Swimming Bondage)
    I took inspiration from Workout #2 from Fares Ksebati's workout thread here - http://forums.usms.org/showthread.ph...-Volume-16-000 - and created this variant in SCM this morning:

    Warmup (1,500)
    • 1 x 200: IM drill
    • 4 x 100: FR @ 1:30, w/snorkel, descned (1:25 -> 1:19)
    • 8 x 50s Kick @ 1:00, w/board, dolphin-flutter by 25s
    • 12 x 25s Pull Descend 1-12 (Sprint) @ :35
    • Breath: 5,4,3,2,1,0,1,1,2,2,3,3
    • 4 x 50s IM Order @ 1:00 - went fly, back, free and then easy on the last one


    Main Set (1,750 set / 3,250)
    • 12 x 50s FR @ :50 Descend 1-4, 5-8, 9-12 (was ~39/40 to ~34 on each round)
    • 1 x 50: easy w/snorkel on 1:30
    • 8 x 50s FR @ 1:00 Hold 200pace +1 - in an ideally trained world, my target should be 31+, but I aimed for and held 0:35s
    • 1 x 50: easy w/snorkel on 1:30
    • 4 x 50s FR @ 1:10 Hold 200pace - target should be 0:30+, but I was 0:33 at the start and inched up to 0:34 on the 4th
    • 1 x 50: easy w/snorkel on 1:30
    • 2 x 50s FR @ 1:20 Hold 200pace -1 - target should be 0:29+, but I was 0:33s
    • 1 x 50: easy w/snorkel on 1:30
    • 1 x 50 FR Max Speed - barely saw the light of a 0:32
    • 4 x 50: active recovery


    TOTAL: 3,250 SCM

    Comments:
    • Definitely sluggish at the start, but this turned into a solid workout.
    Categories
    Swim Workouts
  12. Drag suit broken mile

    by , August 9th, 2016 at 12:01 AM (Of Swimming Bondage)
    Back in the early part of my 40s, I generally trained in a drag suit, this one being my favorite ...



    ... but I fell out of that habit and got to enjoy training in jammers, briefs or old tech suits. I decided my tubby body needed even more drag today and went back to my trusted tiger suit for a broken mile workout:

    Warmup sets (1,250 set)
    • 1 x 300: no-breast IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend w/snorkel and paddles
    • 6 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 8 x 25: on 0:30, odds fast (fly, free, back, free), evens easy
    • 1 x 50: easy


    Broken Mile (1,500 set / 2,750 total)
    3 rounds of
    • 3 x 50: on 0:50
    • 2 x 100: on 1:35
    • 1 x 150: on 2:20
    • was 0:36s on 50s, 1:13+-1:15 on 100s and 1:54, 1:53, 1:52 on the 150s


    Cool-down (250 set / 3,000 total)
    • 5 x 50: active recovery w/snorkel and paddles on 0:45, 0:50, 0:55, 1:00


    TOTAL: 3,000 SCM

    Comments:
    • Can't quite say that I was channeling my inner Ledecky (damn! 3:56!!! ), but my stroke felt better than yesterday.
    • I'm going to try to get in every day this week and add 250 SCM to each day so that I close with a 4K workout this Friday.
    Tags: broken mile
    Categories
    Swim Workouts
  13. OK, now I'm really going to start training

    by , August 7th, 2016 at 07:15 PM (Of Swimming Bondage)
    Saturday at the races
    I drove down to Tucson in the morning for the first morning of our state Masters Championships and was mildly interested in racing each of the three events - 200 free, 200 back and 200 IM. I had probably enjoyed myself a little too much the night before when we had some friends over for drinks, dinner and a smidge of watching the Opening Ceremonies in the background, but I didn't think I had over-indulged ... my results tell a different story.

    I got in a mere 500 warmup in the SCM diving tank and had decided I was just going to try to build the 200 free since there was only about 20 minutes after that and my 200 back, the race I wanted to focus on. After I got through about 75 of the 200 free, though, I decided that my heart wasn't in it and used the rest of the race to warmup my backstroke and get my stroke counts - doing the 3rd 50 as smooth backstroke with a fast turn and then rolling over for the last 25 backstroke so I could work on my finish.

    I quite enjoyed my 200 backstroke and had to laugh at the time. I've only swum this twice recently, back at Mission Nationals in '13 where I went 2:31.07 and then in July of 2014 where I went exactly the same time. I wasn't in great shape either of those summers either (I almost never am), so I just cracked up when I saw 2:30.96. I guess that 2:31 area is just my steady-state. While I was at the meet and until I got home, I thought I got to chalk that up as a Masters' best, but when I looked through my spreadsheet, I realized that I had gone a 2:27.40 at a USAS meet in 2011.

    In hindsight, I should not have waited around the extra hour to swim the 200 IM as I was a pathetic (for me) 2:35.52. I've only been slower once, going a 2:38.50 back in 2013, and then next closest slow time was a 2:30.5 from last summer. I can't blame it all on my breaststroke, but when I swam the 200 fly a couple weeks ago in San Mateo, I pulled my right groin and it's been tender-twingy ever since. While my breaststroke is not great on a good day, the only forward motion I get is from my kick. I really felt tempted to start dolphin-kicking midway through the length and just taking the DQ.

    I'm still glad I went down there as it was the final straw that has motivated me to get training.

    Sunday - 3 x 300 Test Set
    If the crappy times on Saturday weren't motivating enough, I tipped the scales at 195.2 this morning. I dove in before the Olympics prelims came on the live stream and performed better than expected.

    Warmup sets (1,700 set)


    • 1 x 300: IM kick-drill, no breast
    • 5 x 100: on 1:30, gentle descend pull w/snorkel (1:20 -> 1:14)
    • 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
    • 6 x 50: on 0:50, swim free, descend in 3s
    • 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 50: easy


    3 x 300 Test Set (1,050 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)


    3 x 50: active recovery

    TOTAL: 2,750 SCM

    Comments:

  14. Not-so-ready-and-yet-happy to race

    by , August 4th, 2016 at 08:29 PM (Of Swimming Bondage)
    This is the world's longest kick-in-the-pants (http://forums.usms.org/entry.php?393...nts-to-kick-in) ...

    Sunday, July 31st - Actually had a very fun and hard workout doing my "Fartlekking around" workout from here - http://forums.usms.org/showthread.ph...-2-Week-5-of-5. My times were more respectable on rounds 1 and 2, but then I totally crashed and burned on round 3. The good news is that it was a legitimate crash & burn from having put forth a lot of effort.

    This week started off as planned with a quick 1,450 SCM at home Monday morning before a flight over to San Francisco for some mid-year strategy meetings and team events with my team. We had some fun at EscapeSF (http://questroomsf.com/) and then a great dinner at The Barrel Room (http://www.barrelroomsf.com/, highly recommended for a small group party), but the evening ran late and it ruined my resolve to hit the 5:20am Stanford Masters workout on Tuesday.

    I did manage to get over to Westmoor-Giammona in Daly City Tuesday evening and somehow manage to get through a backstroke rendition of my Aussie 200 workout in the scrum that is evening lap swim there. Never have I experienced a pool that is so different between the utter calm of morning lap hours and the ten-ring circus that is evening time there - with a mix of poorly managed lap lanes, swim lessons, swim team and then random kids doing WTF wherever-TF they feel like. It's a great testament to the value of a community pool, but maybe a little more chaos than I needed.

    The unfortunate side effect of a harder evening swim on Tuesday night meant that my mind was alive until well after midnight ... which meant that I didn't make the Burlingame Masters workout on Wednesday morning.

    I'm back home today and did squeeze in what I can call an 'Aussie 100' workout this morning, clocking in 2,250 SCM before my 7am call.

    As for racing this weekend, I am kind of excited to head down to Tucson (https://www.clubassistant.com/club/m...2094&smid=8125) on Saturday to race the 200 free, 200 back and 200 IM. I don't expect my times to be fast, but, since I've swum it so rarely, there's an outside shot I could get a best time in the 200 back. What's really cool is that, with only 83 TOTAL swimmers entered in the entire meet, we have a completely stacked 200 free...

    name time
    Darian Townsend 01:49.3
    Jared Moreno 02:02.8
    Jordon Belton 02:04.0
    Adrian Kirkpatrick 02:05.0
    Patrick Brundage 02:06.7
    Jeffrey Utsch 02:07.4
    Justin Madison 02:10.0

    ... I only wish I was in shape to be able to hang with someone in that heat! I think I'll be lucky if I'm sub 2:15!

  15. Took a week for the kick in the pants to kick in

    by , July 30th, 2016 at 07:48 PM (Of Swimming Bondage)
    After last Sunday's racing and the supposed kick in the a** I needed to get back to training, it has taken me almost the whole week to actually get back to training:

    Monday, 25th - Had a nice 3,100 LCM workout with Burlingame Masters. I was late due to a conference call and lazy due to me being all tuckered out from the day before.

    Tuesday, 26th - I had great expectations that I'd hit the AM workout with Burlingame and then do an evening double to nab a new pool. A late night working on Monday prevented the morning workout, but I did manage to log about 2K yards equivalent that evening in the 100 foot long Coffman Pool (#246) ...



    ... only afterwards did one of my Bay area friends tell me that this pool was right next to a notorious and dangerous housing project. I experienced no problems.

    Wednesday, 27th - My even grander plans to add the Hayward Plunge (http://www.haywardrec.org/ImageRepos...1516340573.jpg) got shattered thanks to a much-needed, but last-minute-scheduled early morning client meeting. I got nothing done athletically that day, but I did finally fly home

    Thursday, 28th - Work kicked my ass. It's been doing that a lot lately. I swam a total of 500 SCM.

    Friday, 29th - I looked to inspiration from the aquatic rodent (http://forums.usms.org/entry.php?393...uge-Difference) and even did the main set, but was appalled at not getting under about 1:13 on my FAST effort 100s SCM freestyle.

    Which brings us to today, Saturday the 30th, when I finally did a workout that, if not really worth writing about time-wise, can at least be memorialized as a benchmark for how far I've fallen:

    Warmup sets (1,500)
    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend w/snorkel & paddles (1:25 -> 1:17+)
    • 4 x 100: on 2:00, kick dolphin-flutter by 25s, supposed to be descend but I just stayed stuck around 1:40
    • 6 x 50: on 1:00, #1 and #6 cruise, #2 to #4 supposed to be fast, but we'll just call them effortful going fly, back, free, fly


    Main set (2,000 set / 3,500 total)
    4 rounds of:
    • 6 x 25: on 0:30, w/monofin going
      • #1 to #4 as 10-12 AFAP SDKs off the wall then easy; on back on odds; belly on evens
      • #5 - easy
      • #6 - AFAP underwater on belly, no breath

    • 0:30 rest
    • 4 x 25: on 1:15 per pair, odds fast from the blocks, evens easy
      • Odd rounds fast efforts fly, even round fast efforts back

    • 1 x 50: easy on 1:30
    • 1 x 200: FAST free from blocks on 3:30
      • #1 straight, 2:24
      • #2 broken at 100 for 0:10, 2:20
      • #3 broken at 100 and 150 for 0:10, 2:18
      • #4 broken at 50s for 0:10, 2:15


    Cool-down (150 / 3,650 total)
    • 3 x 50: active recovery w/snorkel on 0:45, 0:50


    TOTAL: 3,650 SCM


    Comments:
    • Based upon today's performance, my 400 free long course from last weekend seems like a super-human result!
    • While I'm still not on top of the avalanche that is work, I am now committed to start really training again with the understanding that getting back into better physical condition is going to help me be more productive during my professional time.
    Categories
    Swim Workouts
  16. PacMasters Champs (aka A Kick in the Pants to Get Training)

    by , July 24th, 2016 at 06:47 PM (Of Swimming Bondage)
    I went to bed last night with no alarm set and the attitude that, if I was awake in time to get to the gorgeous College of San Mateo (CSM) pool ...



    ... in time to check-in for the 400 free, I would swim it; if not, so it goes!

    Somehow, despite staying up until around midnight reading the latest Jeffrey Archer book, I woke up a little after 6am; had some coffee, cereal, blueberries and a banana; did my Rodney Yee 20 minute "AM Stretch" yoga audio program; and was at the pool in just the right amount of time to check-in, sunblock up and get in a K of warmup in the ever-so-perfectly-crisply-temp'd pool.

    Unpaid Promotional Advertisement - If the Pacific Masters hosts their LCM Champs at CSM again and you can make it here, do it. The pool is fast, deep and cool; the organization of the event is A+ with deck-check-in for every event ensuring full heats and efficient running of the meet; there are a mixture of sunny, shaded and indoor spots to sit in; the scoreboard is one of the best I've seen; there's a great mix of competition; they offer graduated pricing for entries (e.g., 1 event price; 2-4 events; 5+ events) so you can align your costs to your availability; and the view south over Silicon Valley is exceptional.

    As great as the venue and meet was, my swimming was a stark and harsh reminder of the cold reality that long course racing exposes one's lack of conditioning in ways that SCY or SCM never will. Aside from my 50 fly, my times were just downright horrible ... and, yet, this was just the right kick in the pants I needed to force me to find my training mojo.

    Here's what happened:
    • 400 free - When I entered the meet thinking this would be a semi-tapered affair, I put in my 4:27.99 time from '12 Nationals in Omaha. Based upon my training of late, I was hoping to dip under 4:40, but ended up at 4:43.07. The only time I've been slower was back in 2014 in Flagstaff at altitude (and, even then, I was 4:43.7). With that said, my goal was to descend my last 3 x 100s and my splits of 1:08.0, 1:12.1, 1:11.8 and 1:11.1 lead me to think that I probably could have done a somewhat respectable 9:35-9:40 had I swum the 800 last night.
      • Huge congrats to Susan Preston of Stanford Masters who came incredibly close to breaking the 50-54 women's National Record (she was 4:41.18 vs. a record of 4:40.66). I hope for her that she's got another shot. It looks like she crushed the NR on Saturday night in the 800, going a 9:34.12 when the old record was 9:48.81!

    • 50 fly - While it surely helps that this was only a 50, my speed wasn't horrible and I was 29.22, making this my 3rd best 50 as a Masters' swimmer and respectably close to my 28.39 best. After this, I actually had a modicum of confidence about my 200 fly.
    • 200 fly - If there is one event that exposes a lack of training, it is the 200 long course fly. I can 'fake' a 200 SCM/SCY fly and swim pretty respectably on almost any training base, but not so with the long course version. I went out slow - or what I thought was controlled - and proceeded to get slower. In all my summer racing history over a wide variety of generally sub-par training, I've never been slower than 2:25.9 and my best is 2:19.09. My goal going into this was to get under 2:30, but I didn't even make that - 2:33.57 - ugh.


    ... and, in spite of my shyte-full results, I really enjoyed the morning/early afternoon of racing, and it has provided me with the right motivation to get back training again!
  17. Crash courses for the 200 fly

    by , July 24th, 2016 at 12:48 AM (Of Swimming Bondage)
    I am committed to swimming both the 50 fly and 200 fly at the last day of the Pacific Masters Champs (http://www.swimphone.com/mobile/meet....cfm?smid=8079), but still on the fence about the 400 free.

    After I finally got home on Thursday following the Great Southwest Glitch, I had little time during the day nor energy to do more than a 400 IM kick-drill. Late that evening, a wave of paranoia about my ability to even make a long course 200 fly swept over me and so I did a fly version of my Aussie 200 set on Friday at my home pool in SCM. While it started roughly with a 0:39 on my first 'fast' 50 fly, as the rounds went on, I managed to get down to the 0:35+/0:36- range. That's not stellar for me, but it gave me some hope that I won't have to resort to butter-frog tomorrow.

    While I certainly didn't need to get back on another plane, a long planned and important summer camp for daughter #3 kicked off this afternoon (Saturday) in Livermore, California and I'm back out in the Bay Area. It was infinitely more pleasurable traveling with her than my typical business flights and I got her settled in well to the camp. After doing that, I managed to add pool #245 to my list (www.1001pools.com) by visiting the Robert Livermore Community Pool -



    ... and doing a "Aussie 100" fly workout where, instead of going through rounds of 16 x 50, 12 x 50, etc., I did them as 25s.

    My picture doesn't do justice to the shedload of people there as I was walking out nearing closing hours, but the guards did a good job of preserving 3-4 lanes for lap swimming and I had my own lane the entire time. The water was warm-ish and not feeling/looking all that squeaky clean, and the linguine with clam sauce I had had for lunch was definitely not creating optimal conditions for the ab work needed to swim butterfly, but I felt great once I finished. I still can't say I'm entirely looking forward to the 200 fly tomorrow, but I think I shall survive!
    Tags: pool list
    Categories
    Swim Workouts
  18. Whimsical Wednesday

    by , July 21st, 2016 at 01:19 AM (Of Swimming Bondage)
    Thanks to something going on in/around Thousand Oaks, hotel rates pushed me all the way to Oxnard last night; that's a bad thing for the drive from Burbank and back to my client in TO this morning, but a very good thing for my ability to make the Ventura County Masters morning workout at the exceptional Ventura Aquatic Center (aerial view courtesy of Google):



    The pool was long course and the Masters team had the whole thing. I ended up logging 3,400 LCM and none of it was too hard, but we started with some more whimsical sets that included streamline pushoffs at mid-pool from the bottom and feet-first sculling on our backs. I did push some things here and there, but mostly just enjoyed the long course morning.

    As whimsical as the morning was, my evening was the opposite. I got caught in the Great Southwest Glitch (http://www.usatoday.com/story/travel...ties/87352584/) and had my flight cancelled back home. Not a good week for Southwest in my books, but I'll hopefully get home tomorrow morning ... re-booked myself on American
    Categories
    Uncategorized
  19. Trying to get my mojo back

    by , July 19th, 2016 at 12:45 PM (Of Swimming Bondage)
    Compared to past summers of training, this one hasn't been too bad for me, but I got of to a slow start this week due to some travel snafus on Sunday and Monday. I had gone over to LA on Sunday morning to watch my oldest daughter swim in the LA Invite at USC; she stayed in Vancouver this summer and I hadn't seen her since she came out to Masters Nationals. She ended up just swimming prelims of the 200 free (due to her flight back in the evening conflicting with finals) and did very well; her best in-season prelims swim.

    After that we spent the afternoon just talking and walking/driving around LA tourist spots --
    • Took her to see the 1930's era Physical Education Department pool on the USC campus, so she could see where her granddad swam in the early 60s when he swam for Peter Daland.
    • Attempted to get to Griffith Observatory - but traffic and parking precluded that
    • Strolled along the Walk of Stars


    There's very little I like about LA itself (other than some great pools), but even the traffic didn't bother me as I got to spend so much concentrated 1-1 time with my daughter. But, while the day was great, the evening sucked flying out of America's third-world airport, LAX. My flight up to SFO got screwed up / delayed so late that I ended up staying overnight in LA and opted for a 7am flight Monday morning. That meant that my grand plan to start the week off with a great workout was shot. To add insult to injury, that 7am flight got delayed 90 minutes - which both meant I probably could've swum and that I started my Monday workday way behind schedule.

    I went to bed last night still angry, but woke up this morning in a good enough mood that was brightened even more by my swim with the great team at Burlingame Masters. Even though I'm probably only dropping in there 1-2 times per month, both the coach, Cory Ferrara, and the lane mates I often swim with make me feel like this is 'my team.' It's a great place to train and I enjoyed this long course workout:

    Warmup sets (1,000 set)
    • 2 x 200: one free, one free/back
    • 12 x 50: on 0:50, descend in 3s; I did them free w/snorkel


    Main set (2,400 set / 3,400 total)
    • 3 x 200: on 3:00, fast swim (was ~2:33/35s)
    • 1 x 50: easy on about 1:15-1:30
    • 5 x 100: on 1:25, strong, I pulled w/buoy & snorkel and was 1:15-1:18s
    • 2 x 200: on 3:00, fast swim (was 2:33, 2:31)
    • 1 x 50: easy on about 1:15-1:30
    • 3 x 100: on 1:25, strong, I pulled w/buoy & snorkel and was 1:15-1:17
    • 1 x 200: on 3:00, fast swim (was 2:29)
    • 1 x 50: easy on about 1:15-1:30
    • 1 x 100: on 1:25, strong, I pulled w/buoy & snorkel and was 1:12
    • 1 x 50: easy


    Kick & Cool-down (500 set / 3,900 total)
    • 8 x 50: on 1:15, kick, going ~18 SDKs fast, ~8-10 easy breast kicks, fast flutter to wall; did 4 with board, 4 on back
    • 1 x 100: easy


    TOTAL: 3,900 LCM

    Comments:
    • Though the times were only OK, I felt pretty good; much better than I had expected.
    • If all goes as planned, I'll get in another LCM workout tomorrow morning when I'm down in Ventura County.
    • I'm getting a bit worried about my entry times for this Sunday's events at the Pacific Masters Champs. When I had entered the meet, I had planned on being in great shape with a great base under me by this time and then doing a little drop taper. So, naturally, I entered my best times. I fear I'll take the award for 'reverse sandbagger' particularly on the 200 fly (as I'm not even sure I can make a LCM 200 fly!).
    • What is really pushing me to get to the meet, though, is Stage Three of the Postal Swimtathlon (http://forums.usms.org/showthread.ph...ge-One-Results) as I need to get times for the 200s of each stroke and the 400 IM.

    Updated July 19th, 2016 at 12:53 PM by pwb

    Categories
    Swim Workouts
  20. 5 pounds, 3 pools, 1 Bernie, 1 Ron

    by , July 16th, 2016 at 03:49 PM (Of Swimming Bondage)
    This might be one of my longest breaks from my training blog, but it doesn't mean I wasn't training. That's not to imply, though, that I was training either hard or much. My wife and I left for a whirlwind New England vacation on July 1st, spending nights/time in Boston, Rochester (VT), Woodstock (VT), Bedford (NH), as well as stopping into the lovely Vermont towns of Middlebury, Burlington and Waterbury, before zipping down to Virginia to pickup #3 daughter from her extended summer camp. Highlights of those 10 days include:

    Solid 5 pound weight gain thanks to copious cheese and ice cream intake. Lovely as Vermont is, I don't think I'd have the willpower to avoid OD'ing on all the great dairy products were I to live there. On the upside, should I ever get it into my head to attempt the English Channel, I figure I could settle down near Lake Champlain for a few months of weight gain and cold water training

    I 'nabbed' three new pools with workouts at ...

    Harvard's Blodgett Pool - got in a nice Sunday morning workout with the Cambridge Masters Swim Club. I had swum an age group meet here back in either my junior or senior year of high school (e.g., ~30 years ago!), so this wasn't the first time I've been here ... just the first time since I officially started tracking this.



    The Woodstock (VT) Recreation Center
    - this was pure luck and one of the rare pools I have found that is not on SwimmersGuide. I was walking through the 'town green' and saw a whiteboard announcing that the summer pool was now open. For their morning lap swim, they had no lifeguards, but a simple rule that you could not swim alone. I was the second person there, but the 6 lane, 25 yard pool soon filled up with about 8-10 total swimmers.



    Darmouth's Spaulding Pool
    - I am pretty sure that this pool is the oldest pool I've ever swum in, though I need to research the construction date of USC's Physical Education Department Indoor pool tomorrow when I'm there watching my oldest daughter swim at the LA Invite, as well as check on the date for the Hearst Pool on the Cal-Berkeley campus. Spaulding was constructed in 1919, making it darn near a century old. While I did get in a great workout and I really loved the well-maintained pool, I was really bummed that the main competition pool was closed for repairs. I guess I have to come back!



    Other highlights included being in a Fourth of July parade led by none other than Bernie Sanders (though I was at the back of the parade and didn't get to see him) and then standing in line for ice cream behind the one and only Ron Howard at the Ben & Jerry's Factory.

    I have managed to get in some pretty pathetic (time-wise) workouts every day this week and am going to try to ramp-up my training for the next three weeks. My competition plans are pretty limited, but I should get in a couple of days racing:
    • Pacific Masters Champs (https://www.clubassistant.com/club/m...1725&smid=8079) - I'm dropping #3 child off at another summer camp in NorCal on the 23rd afternoon and am hoping I can make it in time to swim the 800 that night. I will for sure swim Sunday and have entered the 400 free, 50 fly and 200 fly.
    • AZ State Masters Champs (https://www.clubassistant.com/club/m...2094&smid=8125). I am entered in both days, but will probably only swim one. Based upon the order of events, I am pretty sure I'll plan on Saturday and do the 200 free, 200 back and 200 IM.

    I am also entered in the SPMA Champs as I was hoping to snag either the 1500 or 400 IM on the Friday night, but I don't think my work travel will have me in LA that week.
    Tags: pool list
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    Swim Workouts