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Goals, Periodization, Lessons Learned

  1. Monday 12312018 & 2018 Wrap-up

    by , December 31st, 2018 at 03:51 PM (aztimm's training blog)
    Monday AM solo swim @ gym pool

    1200 w/u, with quite a bit of breast & back

    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly w/fins

    2 x 125 w/fins, done as 25 drill/25 swim/25 back/25 swim/25 drill
    25 easy swim w/fins
    25 fast fly w/fins

    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly w/fins

    3 rounds of:
    * 50 free @ :45
    * 50 breast @ :55
    * 50 free @ :50
    * 50 back @ :50
    * 100 free @ 1:30
    * 200 pull @ 3:00 w/buoy + Agility paddles

    2 rounds:
    * 50 free @ :45
    * 50 breast @ :55

    100 easy

    200 pull w/buoy + Catalyst paddles

    200 w/d

    TTL: 4200 yards

    Fly: 75 yards
    Back: 300 yards
    Breast: 425 yards
    Free: 3200 yards
    Kick: 200 yards



    I was playing around with the USMS GTD numbers and put together a nifty spreadsheet for all of my activity from 2010 to present:


    2018 was my 2nd best year (volume-wise) since I've been using GTD, and I had 2 record high months (also one record low). I mostly just swam 3x/week, with small recovery swims after weights. The most swimming happened in the run-up to the 10k. Hoping to continue the trend for 2019.
    Interesting that my 2nd high came right after my lowest.
    Categories
    Swim Workouts , Planning
  2. Wednesday 12192018 & hit 500 miles!

    by , December 19th, 2018 at 08:17 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs

    arrived and the lifeguards told me that there had been a problem with the natural gas at the facility. no hot water (or heat) in the locker rooms, and they said the pool water temp was 78. some guys who were there before me were already leaving. I figured that I've swum in far colder water, so 78 shouldn't be a big deal.

    I think it might have been about 76. certainly still doable, but I didn't want to linger too long between sets.


    1200 w/u, mixed in a bit of breast and back (plus with the cool water I just felt i needed a longer set)

    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly (w/fins)
    2 x 125, done as 25 drill/25 free/25 back/25 free/25 drill
    25 easy swim w/fins
    25 fast fly w/fins
    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly (w/fins)

    100 easy

    500 @ 8:00, done 75 free/25 breast
    500 @ 7:30, done 75 moderate/25 fast
    500 @ 8:00, done 75 free/25 breast

    100 easy

    5 x 200 @ 2:55, w/Agility paddles + buoy

    300 w/d

    TTL: 4900 yards
    (yea I thought about another 100 to make it an even 5000, but then thought that would just be silly)



    After my swim last Wednesday (which was cut short, since the lifeguards said the chlorine level was too high), I hit 500+ miles on my GTD. First time in about 4-5 years I think. I had been hitting it regularly, but then life got in the way.
    Here is my monthly breakdown:




    And here is my pool list for 2018:
    1. Sendero Springs Pool, Round Rock, TX
    2. 24 Hour Fitness Pool, Round Rock, TX
    3. YMCA of Central Texas, Round Rock, TX
    4. Creekside Pool, Round Rock, TX
    5. Georgetown Parks & Recreation, Georgetown, TX
    6. Deep Eddy Pool, Austin, TX
    7. Barton Springs Pool (I use the term, "pool," loosely), Austin, TX
    8. Pickney Recreation Area, Hell, MI (for Swim to the Moon)
    9. Pool at the Conrad Singapore
    10. Open water at Dewata Beach, near Galle, Sri Lanka (Indian Ocean)
    11. Melbourne City Baths, Melbourne Australia
    12. Brunswick Baths, Brunswick Australia (about a 20 min tram ride from Melbourne)
    13. Tobruk Memorial Pool, Cairns Australia
    14. Cairns Esplanade Lagoon, Cairns Australia
    15. Open water at the Great Barrier Reef, off the coast of Cairns Australia (Pacific Ocean)
    16. Andrew Boy Charlton Pool, Sydney Australia
    17. North Sydney Olympic Pool, North Sydney Australia
    18. Bondi Icebergs, Sydney Australia
    19. Xinghai Swimming Complex, Suzhou China
    and
    20. How could I forget my neighborhood pool? Highlands at Mayfield Ranch swim center. About a 5 minute walk from home.

    probably the 2 most iconic pools I swam in this year were North Sydney and Bondi #17[/URL] & [/URL]:


    I'm signed up for the first and last legs of the SCAR swim in April 2019, so that will kick my swimming into gear early in the year. Saguaro is about 10 miles, and Roosevelt is just a 10k.
    USMS Nationals will be in Mesa at the same time, and I'm toying with the idea of swimming some events. More likely, I'll just volunteer to help out for a few hours (after swimming 10 miles, I just can't imagine racing 100 yards ).
    If anyone will be going to nationals, give me a shout. I swam with the masters team at Kino for about 6-7 years so I know the pool quite well.
    When I upped my distance to train for Swim to the Moon (10k) this past summer, I dropped about 5-10 pounds (not sure I want to drop more for SCAR as those lakes are a bit cooler).

    Updated December 20th, 2018 at 11:00 AM by aztimm

    Categories
    Swim Workouts , Planning
  3. Thursday 11152012 workouts

    by , November 15th, 2012 at 06:51 PM (aztimm's training blog)
    I slept in a bit this morning then went over to Chandler-Hamilton for morning lap swim. got my own lane (and a middle one at that)

    800 w/u, done as 4 rounds of (continuous):
    125 free
    50 breast
    25 back

    6 x 50 kick @ 1:15, board only
    5 x 100 kick @ 1:55, fins + board

    6 x 150 @ 2:25:
    50 free
    50 breast
    50 free

    5 x 100 @ 1:25, desc 1-5 (5th was around 1:12)

    200 w/d

    TTL: 3100 yards

    I couldn't even remember the last time I had been to Hamilton, since I've been biking I usually do that in the morning then swim at the crummy gym pool later in the day. just the thought of the gym pool makes me depressed, and Hamilton was really nice today. it was pretty busy, I got there the same time as another guy and we took the last vacant lanes.

    nothing overly taxing today, really wanted to stretch out.
    I did begin that last set of 100s as pull but a strap came out on the first so I dropped them. I was kind of surprised that the 1:25 interval still felt easy. usually when I swim solo I need more generous intervals.


    when I checked in with the lifeguard, they told me some bad news, well I already knew it, but not when. Hamilton will be closing in Dec for some maintenance. the Chandler City Council approved $180,000 to do some improvements to the facility (fix some deck flaking, some stuff in the locker rooms, and some safety things).
    the nice thing is, rather than just close, or only use Mesquite Groves, they're opening Nozomi Aquatic Center during this time. I swam at this pool during my summer tour of Chandler pools... the pool itself is fine, the location is good (easy freeway access), but the showers are outside (there's a tarp over the area).
    oh well, at least there's something for when I want a solo swim...plus the gym pool of course.


    I had an 8am meeting, that really didn't require me at all. I really hate people who schedule early calls, and especially when they invite people who aren't needed. since my manager was on it, I felt like I needed to make an appearance...

    anyway, after that call, I managed to sneak out for a little taper spin on my bike:
    Taper spin 26.32 mi 01:24 18.8mph pace

    Just a little taper spin through south Chandler. Surprisingly, I had to stop at very few stoplights, I think 3 or 4 total.
    http://app.strava.com/activities/27876069

    it kind of felt odd just riding around town. since I've gotten more serious, I usually go a bit further afield, and try to incorporate a hill or 2. can't get much more flat than 41 feet over 26 miles


    I'll probably swim with the team tomorrow morning, then head down to Tucson early. one nice thing about working for a bank is that we have offices everywhere. so I'm working from our main Tucson office for the day tomorrow. won't have to deal with driving after work, etc. then check-in at my hotel, go to expo, and all that good stuff.
    as of now, the weather on Saturday should be about perfect...low 50, high 80, sunny. Just hoping for no winds (wind has been a problem lately)


    I finally renewed my USMS membership for 2013. Paul has setup Mesa as a separate team, so I think I'm now the 4th or 5th person who is a part of it for GTD (mine just crossed above 450 miles). And I think I can safely say that I'll be the only MMAC swimmer at the Boston meet


    I also just registered for the Boston SCM meet:
    100 IM
    200 breast
    50 free
    200 free
    400 free
    100 free
    100 breast
    50 breast

    I probably won't be able to do the 50 breast, late on the 2nd day and I'll need to catch a flight, but never know. some of those are back-to-back, but last year there seemed to be plenty of time between events. I'm certainly not out to break any records, and other than the 3 events I swam last year anything else will be a PR (possibly even some that I swam last year), so I'm not too concerned.

    For anyone complaining about no SCM meets in Dec, this makes one great meet. Heck, I'm flying across country to do it.

    Updated November 15th, 2012 at 07:04 PM by aztimm

    Categories
    Swim Workouts , Cycling , Planning
  4. Saturday 12/31/2011: 100 x 100m workout

    by , December 31st, 2011 at 03:54 PM (aztimm's training blog)
    went up to Mesa-Kino for the workout this morning
    we were in the main pool (LCM)
    Paul was on deck, more assisting than coaching

    I actually did an easy 150 before we started

    my lane divided the 100 x 100's as follows--

    1 to 60: @ 1:45--
    --I led the first 20, then we rotated through most people, then led again 51-60. I wanted to press on, but was overrulled by the rest of the lane to take a break
    --even though the interval was 1:45, when we rotated the first was on 1:40 to keep the time on-track

    about 4 min break

    61-70: @ 1:55, I did 25 breast/25 free/25 breast/25 free

    another min break

    71-80: @ 1:55, I wore fins and did 50 easy kick on my back, 50 free

    81-90: no extra break, interval switched to 1:50. I did 1 without equip, then pulled the rest

    about 30 sec rest

    91-100: @ 1:45, I swam these

    then did an extremely easy 100 w/d

    TTL: 10,250m, about 3 hours and 2 min


    as I planned, I got up early and ate a PB&J before heading up to the pool. this worked the last time I did this (but that was 10,000 yards), and for 2 of my 3 marathons (the one where I didn't I did poorly).

    we all began the set together, and I took the first 100 way too fast, something like 1:23. I was shocked and knew that wasn't a good sign. took a couple 100s to find a good pace, tried doing the same as the next lane, but they seemed all over the place. so I settled on 1:45, and I got about 15 sec rest, which was perfect.

    somewhere around 15 I started to chat with the gal behind me about rotating (we had informally said this before we started), and suggested at 20. she was fine with it, but some others in the lane were not. once I dropped back, it was so much easier not leading...didn't realize all the draft you get behind 5 others. it was rather annoying that the gal in front of me would randomly flip over and to backstroke; I bumped into her several times when she did.

    when we got to 50, the gal in front of me led 1, then suddenly got out. so I jumped in and led, got into my groove again, was planning to go to 70, before 2 others in the lane told me they really needed a break at 60.

    putting on the fins was a huge mistake, I have no idea why I did it. both calves were in the verge of cramping; neither did with the fins on, but they didn't help. I did cramp during my pull set.

    I can't even remember when I did the 100 x 100 yard set, I think at least 5 years ago. but I don't remember it being nearly as painful as LCM. I think I could probably wait another 5 years until I do it again.





    some final thoughts for 2011, and some for 2012--

    * I swam about 110 miles more this year than 2010, which I thought was a good year. After today, I now have 520.26 miles for 2011.
    I hadn't really looked until last week, but I was on the fringe of 2000 miles for all training (swimming, biking, running, elliptical, and whatever else I do) for 2011 (90% of that is swimming and running). I think I finished around 1,920 miles. Yea there is still time, in theory I could go out for an ~80 mile ride, but that isn't going to happen.

    * I competed more this year than ever before in my life. did 3 swim meets and 4 running events. I've definitely decided that 2 marathons in a year is way too much (perhaps 2 too many). I'm still a little disappointed that I missed out on the Governor's Island swim, but maybe I'll get to do it eventually.

    * While I'm certainly nowhere near any Top 10 times (I'm probably in the most competitive age group out there, and it won't get better for 20+ years, if at all), I have improved significantly. I was telling a guy today how my 400 SCM from the BU meet was about a 30 sec drop -v- a meet 10 years ago, and he was very surprised. My 100 LCM time dropped 4 sec this year -v- last year.

    * The only thing I have scheduled so far for 2012 is the Liberty Island Swim. I'll probably do 1 (or more) each of a SCY/LCM/SCM meet, and maybe a local open water or 2. Depending how quickly I get back to running, I have tentative plans to do 1-2 half marathons, and a handful of 5k/10k races....perhaps a marathon in the fall.
    But I'm really itching to do a triathlon again (my last was in 1997). Right now I'm targeting the Tempe International Olympic distance one, in mid-May.
    I'm also interested in doing a bike race. I've always wanted to do the Tour de Tucson; not sure if that will happen this year, but it is on my bucket list.

    * I have 3 other people from my team (possibly more) who are up for the 100 x 100IM challenge with me for 2012. Not quite sure what we'll accomplish, but it will force me to at least do it I guess.
    I think 500 miles was a good goal for swimming, and I'll probably stick with it.
    And that elusive 2000 miles of all training is something I'm going to target. If I'm biking more (or at all), that should be pretty easy.


    Thankfully we don't have any big plans for tonight. I imagine it will be a struggle to wait up until 10pm to see the ball drop at Times Square (the nice thing about being behind Eastern time). Oh, and of course the big Dillard's New Year's Day sale tomorrow
    Categories
    Swim Workouts , Planning
  5. Friday 07292011, AM Swim & PM Gym

    by , July 30th, 2011 at 01:06 AM (aztimm's training blog)
    went to Mesa-Kino for the masters swim workout this morning.
    we were in the main pool, SCY
    Paul was on deck coaching

    500 w/u

    main set, 6 rounds of:
    200-150-100-50
    @ 1:40/100, 1:35/100, 1:30/100, 1:25/100, 1:20/100
    took an extra 30 sec, put on paddles
    @ 1:15/100

    around 2:00 rest

    500 for time (6:27)

    200 w/d

    TTL: 4200 yards

    water was warmer than gym pool, but cooler than it was on Mon-Tues. I'd guess 83/84. And one of the aerators was in the next lane, gave me a nice cool shower periodically.
    the set wasn't bad...pretty easy until the 1:25, then i had to start working. I took off my drag suit after the 200 of the 1:30 set (my last really long break)
    the 1:15 was bearable with paddles + buoy; I did the 200 @ 2:26, the 100 @ 1:12.
    I'll have to look back over my 500 times, I think I've done 6:20ish in workout under good conditions (and not having swum 3500 already)

    just updated my FLOG, and I swam 51.88 miles in July, which I think is a record. I may do 2000ish on Sunday, so I could hit 52 I guess.



    after work I stopped by the Mesa-River 24 Hour fitness and got in the following:

    Tmill: 24 min, 296 cal, 2.60 miles, avg 6.5 mph
    My 3/1 set --
    2 min warmup then
    3 min at 6.5/1 min at 7.5
    6.6/7.6
    6.7/7.7
    6.8/7.8
    6.9/7.9
    2 min warmdown
    (the 3 min seemed to get shorter, the 1 min longer)

    Pullups: 3 x 10

    Biceps preacher curls: 1 x 12 x 85, 2 x 10 x 90, 2 x 8 x 100

    Precor rear delt: 1 x 15 x 50, 1 x 12 x 75, 2 x 10 x 90, 1 x 8 x 105

    Lifefitness lat raise: 1 x 12 x 50, 2 x 10 x 65, 1 x 8 x 80

    Standing biceps hammer curls: 1 x 12 x 37.5s, 2 x 10 x 42.5s, 1 x 8 x 47.5s (a new record)

    Hammer strength high row: 1 x 15 x 90, 2 x 12 x 140, 2 x 8 x 190

    Hanging leg raises: 3 x 9

    Lifefitness abdominal: 1 x 25 x 90, 1 x 20 x 110, 1 x 15 x 130

    Plank w forearms on roller: 2 x 1 min

    Leg rolling: 3 min

    notes--
    I was just commenting yesterday how my running was mostly just logging miles, so I thought I'd do this with a purpose. hadn't done one of these for a long time. the 7.9mph didn't feel too bad, but like I put above, it seemed to last more than a minute (and the 3 min at 6.9 went by way too fast)
    hadn't done pullups for at least a week, and they felt pretty good.
    everything else felt good...those hammer curls especially good. I don't try to be difficult...the 35/40/45 were all gone, so I just used the others. 47.5 in one arm sounded tough, but wasn't that bad.
    I should have increased my leg raises, but after pullups those were pretty tough.

    I was planning to go in the pool for an easy 500m recovery. was all in my suit on deck, putting on my goggles, when the band snapped. of course I only had that pair in the gym with me, and since I wear contacts I can't go without. oh well, no biggie.



    looking forward to hitting San Juan Trail @ South Mountain Park for my long Sunday run. I will not be looking forward to leaving the house at 5am, but such is life running outside in the desert in the summer.



    so someone asked me what events I have planned, here's what's on my agenda, both set and tentative:

    NYC Governors Island Swim (registered)
    http://www.nycswim.org/Event/Event.aspx?Event_ID=2108

    Steamtown Marathon (registered)
    http://www.steamtownmarathon.com/

    Ron Johnson Invitational SCM swim meet (tentative)
    http://azlmsc.org/eventFlyers/2011/RonJohnson2011.pdf

    Tempe/Soma Half Ironman Relay (swim leg) (not yet registered but very likely)
    http://www.redrockco.com/events/even...2B46FBE6E218B1

    Scottsdale/Fiesta Bowl Half Marathon (very likely if I'm in town)
    http://www.raceplaceevents.com/event.php?event=401003

    Disneyworld Marathon (registered)
    http://espnwwos.disney.go.com/events...S|b|7270824151


    I've toyed with the idea of doing the Coney Island 10k (or just 5k) the day after Governors Island, but at this point I think I'm passing. Supposed to meet a friend who lives in NYC who's going to take me on a running tour of Manhattan (my peak running for Steamtown will take place then).
    I haven't done a SCM meet since I think 2000 or 2001. I guess it depends how much SCM training I do, and how the schedule looks -v- the swim of the half Ironman. I'll be in Boston over the weekend of the Mesa SCM meet. There's a rumor that the Phoenix Swim Club will also host a SCM masters meet, so that could be an option.
    I registered for Steamtown 2 years ago, then very badly sprained my ankle 2 months prior. They rolled my entry to last year, but I just didn't train for it, and took a London vacation, got it rolled over again. Right now I just want to do it and get it over with. It is tough training for a fall marathon here in the Phoenix area though, and I'm not sure I'd do it again (although I would like to do the Marine Corps/DC marathon some year).
    I did Fiesta Bowl last year, it was my first half, and I really liked it. Depending how my training is going, and how seriously I take Disneyworld it may make a good mid-point race.
    Right now, I'm mostly planning to just have fun at Disneyworld. It starts at like 4am, but you do get to go through the parks, see the characters, and of course get a Mickey medal I'm not stupid enough to do the Goofy challenge though, but I know a couple people who are doing it. (and I've heard the new Harry Potter thing at Universal is pretty good)

    Updated July 30th, 2011 at 01:14 AM by aztimm

    Categories
    Swim Workouts , Running , Strength Training and Dryland Workouts , Planning
  6. Tues 02/16/2010: AM Swim and PM Run

    by , February 16th, 2010 at 11:59 PM (aztimm's training blog)
    Made it to swim this morning with the team, Mesa Kino Aquatic Center (SCY)
    both Paul and Laura Smith on deck coaching

    Per Paul's workout thread (makes it easy, as I forgot some pieces):
    15 minute warm-up

    8 x 50's @ 1:10 IM order (25 drill/25 swim) OR 10 free @ :50
    10 minute easy kick
    8 x 100's @ 2:00 (odds IM/evens stroke) OR 10 x 100's @ 1:40
    easy 50
    8 x 25's fast kick r:10
    1 x 400IM r:30 + 4 x 50's IM order @ 1:00 OR 1 x 400 free pull + 4 x 100's @ 1:30

    What I did--
    around 400 warm-up
    8 x 50 @ 1:10 IM order 25 drill/25 swim
    10 min easy kick (got in around 500)
    8 x 100 @ 2:00
    --#1, 3, 5, 7 IM
    --#2, 4, 8 breast
    --#6 free (needed a break)
    easy 50
    8 x 25 fast kick @ :10 rest, IM order x 2
    400 free pull @ 6:00
    4 x 100 free pull @ 1:30
    200 easy warm-down
    then an easy 50 free pull, with just my fingers in the paddles (Paul's a big believer in this)

    total: 3400 yards

    Swim notes--
    * Paul gave me 'the talk' today. I thought I'd have at least a few days.... Basically he said he realizes it has been a while since I've done a meet, but he thinks I should go for it, etc. (interesting that he did this, yet neither Johnny nor Simon ever did) He wants me to do the 500 and 1000. If I do the meet, I'll do more than just that though.... I'm open to ideas, within reason. here's what's on tap--
    Saturday March 13, 2010
    Warm-up 8am/Start 9am
    NUMBER EVENT
    1 1650 Freestyle
    2 1000 Freestyle
    30 Minute Warm-up/demonstration by Arizona Aqua Stars Synchro Team
    3 100 Breaststroke
    4 100 Butterfly
    5 50 Backstroke
    6 200 Individual Medley
    7/8/9 200 Medley Relays (W/M/X)
    10 500 Freestyle
    11 100 Freestyle
    12 200 Backstroke
    13 50 Breaststroke
    14 200 Butterfly
    15 50 Freestyle
    16 200 Breaststroke
    17 400 Individual Medley
    18 50 Butterfly
    19 100 Individual Medley
    20 200 Freestyle
    21 100 Backstroke
    22/23/24 200 Free Relay (W/M/X)

    * Paul was extremely surprised when I selected the IM option for part of the set (although I woosed out on the 400 IM). He said that my fly is decent. Not sure if he was just being nice, or actually serious.
    * There was a gal (who had also swam at ASU for years, from when I had done meets) doing the stroke option 'with' me (a couple lanes over). She wasn't amused when I didn't do the 400 IM with her though, and told me afterward that I 'owe' her a 400 IM now. Not only that, but evidently she chatted with Paul while I was swimming...
    * After I got out, I was chatting with Paul about how I used to be a half decent breaststroker, and he said that's what that gal said. He was rather surprised when I told him the times I did at my last meet. I told him that it seems running and breaststroke seem to work counter to each other. He said he'd help me get back there.


    then made it to run aft work, mostly the same route as last Tuesday, with 2 differences--
    * went the opposite around the Papago/Botanical Garden loop (up the Galvin Pkwy hill)
    * bagged the extra loop around the freeway at the end

    Garmin stats--
    distance: 6.92 miles
    time: 1:00:01
    avg pace: 8:40 min/mile
    calories: 931
    avg HR: 153 bpm
    Link to Garmin Connect

    Run notes--
    * I really felt like cr*p most of this run. Stomach bothering me, legs sore, breathing not 100% (took my inhaler). Just generally not good feeling. Considered ending early, but I'm glad I trudged through it.
    * Thought I was starting similar time to last week, but must have been at least 15-20 min later. It got dark fast, I felt a chill...just hope I'm not coming down with anything.
    * Got stopped at the single stoplight both times and for quite a while both times, just barely missed it on my outbound.
    * Considering how I felt and how I thought I did, my avg pace wasn't too bad. Looking at my splits, I actually held a decent pace except for 2 miles, and they weren't even on the major uphill.
    * I probably shouldn't have gone so hard on the treadmill yesterday, even though it felt so good at the time. Then the thrashing this morning, doing IM/stroke/kick didn't help. I won't run tomorrow, but will plan an elliptical for warm-up at the gym.


    More notes on Racing Weight--
    * I'm getting to the part of the book that could probably make the biggest difference, if I chose to apply it. Now is when things get tough...
    * The whole carbs/fat/protein breakdown is tough for me. I've played around with this over the past few years.
    * I did write down everything I ate today (up through when I left work), and assigned it the values, and my total wasn't bad at all. But then when I factor in dinner, things drop off a bit.
    * Just reading the book had me try dark chocolate instead of my usual peanut M&M's snack for the past few days, and I think that had something to do with my stomach problems. While dark chocolate tastes good, it isn't something I'm used to.


    I'm planning to swim in the morning, then gym after work.
    Categories
    Swim Workouts , Running , Planning