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Swim Workouts

  1. Wednesday 06192019

    by , June 19th, 2019 at 05:39 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero (SCY)

    1200 w/u various

    100 kick w/fins + board
    4 x 125, drill/free/stroke/free/drill w/fins
    100 kick w/fins + board
    500 free w/fins (7:04)
    100 kick w/fins + board

    100 easy

    500 free (7:07)
    500 free w/Agility paddles + buoy (6:37)

    200 w/d

    TTL: 3800, 60 min
    Back: 175 yards
    Breast: 225 yards
    Free: 3100 yards
    Kick: 300 yards

    I went to the gym yesterday, felt so good on the treadmill I must have almost overdone it. Along with still having sore arms today, my legs felt tired too.
    When I got in the gym pool yesterday, I truly felt like just getting right out, my arms were so tired. I did 900 yards and felt pretty cooked.
    Categories
    Swim Workouts
  2. Monday 06172019

    by , June 17th, 2019 at 08:48 PM (aztimm's training blog)
    Monday AM solo swim @ gym pool (SCY)

    1300 w/u various

    100 kick w/fins + board
    4 x 125 done drill/free/stroke/free/drill
    100 kick w/fins + board
    600 swim w/fins
    100 kick w/fins + board

    100 easy

    4 x 200 @ 3:00

    250 swim with parachute

    250 w/d

    TTL: 4100, 68 minutes
    150 back
    250 breast
    3400 free
    300 kick

    we had horrible storms overnight and I got woken up for about 30 minutes. seemed to be a little of everything, rain, wind, thunder, lightning, and hail.
    I drove to Sendero this morning, but it was closed. not sure why, the storm was all over by then. I seriously thought of just going home, but knew I'd regret it. so drove to the gym.

    this was my 4th day in a row of long swimming (about 4000+) each day. when I first got in the water my triceps just felt so sore. I figured I'd do a warm-up, some kicking, some drills, then the swim with fins. I did a 200, came in on 2:50 so figured if I could keep doing that I might as well do a few. didn't really push any of those, but kept up a 2:50 pace (on the 3:00 interval).

    by the time I put on the chute, well I was quite fried. but I was curious how I'd feel. tomorrow is a gym day for me, but I usually do about 1000 swim at the end. my legs should be fine for treadmill at least.
    Categories
    Swim Workouts
  3. Saturday-Sunday 0615-06162019

    by , June 16th, 2019 at 07:46 PM (aztimm's training blog)
    Saturday PM solo swim @ gym pool

    1100 w/u various

    100 kick w/fins + board

    2 rounds:
    * 2 x 125 done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    * 25 easy free w/fins
    * 25 fast fly w/fins

    100 kick w/fins + board

    100 easy swim

    950 swim (I came up short, wasn't sure if short or over until after... 13:14/1:23 pace)

    150 done as 50 free/50 breast

    4 x 150 pull w/Agility paddles + buoy @ 2:05

    200 swim w/parachute (3:38)

    200 w/d

    TTL: 4200 yards, 68 min.


    I was going to head to Sendero, then randomly remembered something about a kids meet there. looked online and confirmed. had my own lane at the gym (a few others off/on in the other lane).



    Sunday AM solo, "open water," swim @ Barton Springs

    got in about 4.25 miles in 2:18 (maybe a little more distance, tough to say)
    my watch gave a strange graphic for distance; it goes out of the pool based on cell towers, I think (when I looked at 100 splits a few were :45 or so and that's a 50 for me, if I'm lucky).
    II had a late start, left home around 6:45. got there and both electric spaces were taken, so I had to pay and park in a normal spot.
    the pool itself wasn't too busy when I started, and truthfully while I was swimming I didn't really run into too many people (I think 3), and I didn't think it was too crowded...until I got out and could see everyone from the deck.





    I wasn't planning to swim yesterday, but with the sudden disappearance (and probably death) of Charlie van der Horst, I thought I should do something.
    https://www.newsobserver.com/news/lo...231598783.html

    my arms were tired fairly early on this morning (I guess that's what it is like if you do the full SCAR or other stage swims). Initially I thought I'd get in about 12 loops. I managed 8 before I breaked for my first feeds. Then another 6. Then 2 with fins. Then one last just to prove I could. Each loop is about 1/4 mile, so about 4.25 miles (+/-).
    Categories
    Swim Workouts
  4. Saturday 06082019: Local meet, and Sun-Mon workouts

    by , June 10th, 2019 at 04:57 PM (aztimm's training blog)
    I did my 2nd, "meet," of the year on Saturday, which is rather rare. I haven't done more than one meet in a year (if at all in a year) in at least 15 years.
    when I saw the number of entrants per event on Friday, any hopes of being near my seed times (let alone any PB's) were quickly dashed.

    the meet was at the Austin Swim Club, way in the southwest part of town (a good 45 min drive for me). they have a tiny parking lot right there, which was full, so I had to park in a garage at a nearby office complex and hoof it over.
    I had signed up for the max/5 events
    there were 60 swimmers at the event.

    w/u: about 1200m. a little short of what I wanted (about 1500), but not bad. I hadn't been in a 50m pool in almost 2 years, but with the o/w training I've been doing, it really wasn't too rough of a transition to LCM.

    Event #2: 200 breast.
    My PB: 3:13.81, way back in 2003, when I was actually training breaststroke
    I swam a 3:17.59 back in 2011, when I was about 20 pounds lighter (running marathons/cycling).
    Saturday's time: 3:25.13 (I had seeded 3:33), not bad, considering that I'm not really training breast like I used to.

    Event #4: 400 free (I got about 2 minutes of rest after the 2breast):
    My PB: 5:37.30, back in 2012
    Last swim (2017): 5:48.16
    Saturday's time: 6:01.98 (my seed was 5:50). I'm not sure that more rest would have given me 10+ seconds, but I'm sure it would have helped.

    Event #7: 200 free (I did a 200 between events, relaxed a little)
    My PB: 2:46.19 (2002, the only time I swam it before)
    Saturday's time: 2:55.05 (had seeded at 2:40)

    Event #11: 100 breast (did 300 easy between events)
    My PB: 1:29.43 (2010, just slightly ahead of my 2002 time)
    Saturday's time: 1:36.65 (had seeded at 1:38)

    Event #15: 50 breast
    My PB: 41.35 (2010, and I spaced off the blocks and did a bunch of dolphin kicks, but no one noticed)
    Saturdays's time: :44.07 (had seeded :48)


    After that I did a 300 cool down, then got out, showered, and we had our LMSC meeting on-site. I'm an at-large board member so I figured since I was going to the meeting anyway, I might as well swim.


    Overall meet thoughts:
    I registered and swam way too many events for a 2-hour meet. I imagined there would be at least 2-3 heats of 100 fly in between my 2breast and 4free (perhaps several heats of 2breast too). there was 1 heat of 2breast (3 swimmers).
    basically if I do a meet like this again, no more than 3 events, if I want them to be anywhere near PB's.
    It was nice to catch up with some guys who I used to swim with when there was a masters group at Sendero, and I think I convinced at least 1 to join me for some crazy swims at Barton Springs (still working on the other). I met a few guys from the team who I affiliate with (when I saw my name highlighted on a heat sheet it almost freaked me out). and I met a guy from a swimming Facebook group. so there's that.

    given my focus on open water, I expected my breast times to be slower, and they were, but all better than my seed times, so that's a plus.
    I really wanted my free events to be better...but I think it was just a lack of rest. I did the 5free at nationals (the first event of the day), and put that time into swimswam's calculator to get a time estimate (then added a few seconds), but I just had no recovery (well that's my excuse at least).

    I'm debating if I will do the zone LCM meet next month, at Texas A&M. I did it 2 years ago. fantastic facility. usually gets a decent amount of swimmers (about 250), so enough time between events to swim down/warm-up and relax, but not endless like at nationals.
    competing with zones is the Bear Lake 10k (in Utah). definitely a bit more pricey (flights, probably 4 nights in hotels, rental car). but that is my thing right now.


    Sunday PM swim @ gym pool:
    drove to Sendero, but they were closed, some issue with chemicals. drove to Creekside, but they had 2 lap lanes set up, and both looked crazy. so I drove to the gym and had a lane to myself (a guy asked to circle with me just as I was finishing up).
    got in 4500 yards, not really anything inspiring. really wanted to swim to work on any soreness from the meet. there were 3 x 500s, one with fins, one without toys, and one with Agility paddles + buoy.


    Monday AM swim @ gym pool
    again, drove to Sendero...no sign of life. so went to the gym, and had my own lane.
    1200 w/u
    100 kick w/fins + board
    4 x 125 w/fins, done as 25 drill/25 swim/25 stroke/25 swim/25 drill
    100 kick w/fins + board
    500 swim w/fins
    100 kick w/fins + board
    5 x 300 @ 4:30 swim (no toys)
    300 w/Agility paddles + buoy
    250 swim w/parachute (free)
    250 w/d
    TTL: 4800 yards

    --my first 300 (of the 5) seemed very slow. so much that I did it on 4:35, and thought I'd need to do the rest on that interval. but the others just really clicked and I kept the 4:30 (was always on :05 or :35). maybe I should have done 100 easy without toys first. could have been going from kicking, who knows. times were 4:23, 4:12, 4:13, 4:17, and 4:17, then 4:08 with the toys.
    --I'm trying to swim at least 200 with a chute during most of my swims now. it is supposed to simulate swimming against a current/wind and be good for o/w training. I had planned to swim 300, but miscounted. that time was 4:42, so it really does slow me down.
  5. Sunday 05192019

    by , May 19th, 2019 at 07:11 PM (aztimm's training blog)
    Sunday AM swim @ Barton Springs

    as I walked down the stairs to the pool deck I was greeted with an amazing sunrise:


    I staked out a place to put my stuff and got set up. I like to put my deck things near the 1/8 mile marker (it is 1/8 mile from there to the dam). had these things there:
    * water bottle
    * Gatorade
    * fins
    * Agility paddles

    grabbed a cap and goggles and made my way into the water. air temp was around 75F and quite humid when I started so the 70F water felt really nice. I broke my set up as:
    * 6 loops swim
    * 5 loops swim
    * 3 loops swim w/fins
    * 2 loops swim w/Agility paddles
    * 1 loop swim

    at each of the breaks I did feeds. I'm trying to get my body adjusted for feeds of water-Gatorade-water, so that's what I did today. each loop is about 1/4 mile. I saw a clock that didn't have the correct time, but when I was swimming a loop took about 10 minutes, and I was slightly faster with fins then paddles. of course on the last loop I tried to keep that same pace or even go faster. right when I was finishing I saw a guy swimming with large paddles, so I had to pass him (we actually chatted after I finished, he was doing feeds, and we know many of the same people)

    my Apple Watch said I swam 4.14 miles in 2:27:36 (the time includes feed breaks). the distance can be a bit flakey, as it depends on cell towers for my watch (sometimes it is 2 miles or more further than I know that I swim there).

    overall the swim felt great! I'll probably go back next Sunday and go a little further.
    Categories
    Swim Workouts
  6. Friday 05172019

    by , May 17th, 2019 at 01:23 PM (aztimm's training blog)
    Friday AM solo swim @ Sendero Springs (SCY)

    one of my downward ladder sets:

    1000 w/u various
    900 swim free (12:43)
    800 swim w/fins (mixed in some back and breast) (11:22)
    700 free (9:56)
    600 pull w/Agility paddles + buoy (8:03)
    500 free (7:04)
    400 pull w/Catalyst paddles + buoy -- did 450 by mistake, then an extra 50 (5:58 + :38)
    300 free (4:17)
    200 breast (3:05)
    100 free...what I had left! (1:13)

    100 easy kick w/board + fins
    300 w/d

    TTL: 6000 yards

    Back: 175 yards
    Breast: 450 yards
    Free: 5275 yards
    Kick: 100 yards

    my speedy friend showed up around 7am, just as I was feeling like fading away, perfect timing to give me someone to chase. was a good set for how I felt today.
    Categories
    Swim Workouts
  7. Wednesday 05152019

    by , May 15th, 2019 at 02:47 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs (SCY)

    1400 w/u various

    100 kick w/board + fins
    2 x 125, done 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins
    2 x 125, done 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    400 stretch out swim w/fins (5:37)
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins

    100 easy

    4 x 400 @ 6:00 (5:34, 5:29, 5:28, 5:25)

    4 rounds:
    * 25 free @ :30
    * 50 breast @ :55 (:37, :40, :37, :38)

    2 x 150 pull w/Agility paddles + buoy @ 2:10

    200 w/d

    TTL: 5300 yards, 88 minutes

    Fly: 100 yards
    Back: 175 yards
    Breast: 425 yards
    Kick: 300 yards
    Free: 4300 yards

    got there a little earlier but stayed probably as long as normal. when I was doing my 400s, a guy about 2 lanes over seemed to be a similar speed. I'm not sure what he was doing, but it was nice to have someone to pace off of. No, I didn't plan to descend those, it just happened that way. my lungs felt like they were burning when I finished...then after 25 free went right into some breast!

    I finally signed up for the local meet last night:
    https://www.clubassistant.com/club/m...509&smid=12264
    Swim Meet Events
    Event Number Sex Distance Stroke Time
    2 Men 200 LCM Breast 3:33.00
    4 Men 400 LCM Free 5:50.00
    7 Men 200 LCM Free 2:40.00
    11 Men 100 LCM Breast 1:38.00
    15 Men 50 LCM Breast 48.00

    I'm slightly worried about the time between the 200 breast and 400 free. I'm hoping that there will be at least one slower heat of 400 (maybe a faster heat of 2breast) in between; that could give me 10-15 minutes rest (20 if I'm very lucky, I don't think the 100 fly will take too long).

    I really need to be doing more breast in my workouts.... Probably almost twice the amount, and more quality too.
    Categories
    Swim Workouts
  8. Monday 05132019

    by , May 13th, 2019 at 12:12 PM (aztimm's training blog)
    Sunday:
    Arrived home around 2pm.
    Got car unpacked, unpacked stuff from trip.
    2:34pm: was in the water at Sendero
    (I don't remember exactly what I did, but got in 4800 yards, and it felt magical after traveling).


    Monday AM solo swim @ Sendero Springs (SCY)

    1400 w/u various

    100 kick, w/board + fins

    2 x 125, 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    2 x 125, 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    100 kick, w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    500 free, stretch-out swim, w/fins (6:57)
    25 easy free w/fins
    25 fast fly w/fins
    100 kick, w/board + fins

    100 easy free

    2 x 500 @ 7:30 (7:07 and 6:58)
    4 x 50 breast @ 1:00 (:39, :43, :41, :42)
    2 x 300 @ 4:30, pull w/Agility paddles + buoy (4:00, 4:05)

    300 w/d various

    TTL: 5100 yards, 82 minutes

    Fly: 100 yards
    Back: 200 yards
    Breast: 450 yards
    Kick: 300 yards
    Free: 4050 yards

    air temp was around 60. water felt a little cooler than yesterday (I felt warm then), but it could have been the air helping.

    the pool was crowded when I got there and I went to the far side, which gave me great views of the sunrise later in the set. plus I don't often go to that side, so a different perspective on things. just felt really good in the water.

    then before I showered, I weighed myself (have a fancy Tanita scale):
    weight: 178.8
    body fat: 12.7%
    BMI: 25.0
    that's the lowest for everything since I was cycling centuries, around 5-6 years ago. when I travel I eat horribly, so I'm sure the weight will creep back up to my normal by the end of the week (usually around 182).
    Categories
    Swim Workouts
  9. Friday 05102019

    by , May 10th, 2019 at 04:21 PM (aztimm's training blog)
    Friday AM group swim @ Wilkes-Barre, PA CYC (SCY)

    visiting family in NE PA and met up with a gal who I met in AZ a few weeks ago swimming SCAR. we actually went to the same high school (about 10 years apart); neither of us swam in school, but both swim now. she regularly swims with another guy, so we had 3 doing the same set (I bailed early):

    350 w/u

    200 kick, board...no fins!
    (I mixed in some drills where I put the board between my legs)

    3 x 550 @ 8:00 (they did 500s)

    12 x 25 @ :30, IMO (I did fly drill)

    4 x 300 @ 4:15 (I think they did 250s)

    12 x 25 @ :30, just 1 breath

    500, wearing what seemed like a HUGE parachute!

    500 swim

    100 w/d

    TTL: about 5100 yards, 90 min


    my high school used this pool for the swim team...well the facility's pool, but the pool itself was a different one. this one was built about 15 years ago, an extension off of the back of the old building. they hosted a masters meet once, which seemed to do well, but of course when I wanted to do it one year the meet director spaced out and that was it.
    a friend from high school (who was on the swim team) used to coach a kids group here, and on a prior visit I swam with them, so I had been in this pool before.
    it was nice to actually swim with others, doing mostly the same thing (I added 50 here/there rather than just stand around).

    I hadn't used a parachute in years! when I swam with the Mesa masters team, Paul used to have us do that once in a while. I went from being super speedy to being the slowest of the 3 today. I might have to add one to my toy bag... I hadn't done breath control in ages either. or specific IM sets. maybe I just need to drop in with a masters team every once in a while.

    at least now when I visit, I can just give these folks a shout and show up.

    oh the pool was extremely busy. we were in 2 lanes, there were a few other lap swimmers, a few triathletes. then suddenly a water polo group showed up and took 3-4 lanes. it really is nice to see so much aquatic activity in my hometown. and I did give the friend who used to coach a guilt trip, maybe he'll get back in the water (funny that everyone who swam on the swim team then, winning our division at states even, none of them swim anymore).
    Categories
    Swim Workouts
  10. Wedneday 05082019

    by , May 8th, 2019 at 08:58 PM (aztimm's training blog)
    Tuesday:
    AM: got in 1600 at the gym after other gym stuff
    PM: stopped by Deep Eddy and got in about 1700 (the pool is 33.3 yards long) after work/before a meeting


    Wednesday AM solo swim @ Sendero Springs (SCY)

    1100 w/u various

    100 kick w/board + fins
    2 x 125, done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    2 x 125, done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast fly w/fins

    100 kick w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    400 swim w/fins, done as 75 free/25 stroke
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins

    100 easy free

    2 rounds of:
    * 300 @ 4:30
    * 2 x 150 @ 2:15
    * 3 x 100 @ 1:30
    :30 rest between rounds

    100 easy free

    50 fast breast @ :55
    50 easy free @ :55

    50 fast breast @ :55
    50 easy free @ :55

    100 fast breast (1:30)

    300 w/d various

    TTL: 5100 yards

    Fly: 100 yards
    Back: 225 yards
    Breast: 450 yards
    Kick: 300 yards
    Free: 4025 yards

    There was a constant drizzle while I swam, maybe a little actual rain here/there. I was thinking the lifeguards would have pulled me but I managed to get in my full workout.
    Even though I swam last night I still felt good today. Really enjoyed that, "fun with 300s set."
    Categories
    Swim Workouts
  11. Monday 05062019

    by , May 6th, 2019 at 02:21 PM (aztimm's training blog)
    Monday AM solo swim @ Sendero Springs (SCY)

    1500 w/u various

    100 kick, w/board + fins

    2 x 125 (25 drill/25 free/25 stroke/25 free/25 drill)
    25 easy free w/fins
    25 fast fly

    2 x 125 (25 drill/25 free/25 stroke/25 free/25 drill)
    25 easy free w/fins
    25 fast fly

    100 kick, w/board + fins

    25 easy free w/fins
    25 fast fly

    500 swim w/fins (75 free/25 stroke)

    25 easy free w/fins
    25 fast fly

    100 kick, w/board + fins

    main sets:
    4 x 300 @ 4:30 (4:10, 4:14, 4:11, 4:09)

    100 easy

    3 x 100 @ 1:45, done as:
    * 50 breast/50 free
    * 25 free/50 breast/25 free
    * 50 free/50 breast
    100 easy free @ 1:45
    100 fast breast

    300 pull w/Agility paddles + buoy

    300 w/d various

    TTL: 5400 yards, 90 min

    Fly: 100 yards
    Back: 300 yards
    Breast: 550 yards
    Kick: 300 yards
    Free: 4150 yards

    I actually tried to swim yesterday. Drove to Creek Side, but it looked way too busy (parking lot was a mess), didn't even get out of my car. Drove to Sendero, but that was closed for a swim team party. Briefly thought of driving to Deep Eddy...but with Barton Springs closed due to flooding on Friday, I'm sure that was crazy. Just wasn't in the mood for the gym pool. Probably need a break anyway, after 6 straight days.

    today's swim felt pretty good. I always try to get in at least 10% non-free; today was about 20% (10% breast). I always feel like I'm in better shape when I swim at least a 100 of each stroke during a workout.

    those 300s just felt so smooth. I like doing different distances, gives me a taste of a little controlled swimming.
    Categories
    Swim Workouts
  12. Saturday 05042019

    by , May 4th, 2019 at 05:43 PM (aztimm's training blog)
    Saturday afternoon solo swim @ Sendero (SCY)

    1100 w/u various

    100 kick w/board + fins
    4 x 125 (drill/free/stroke/free/drill)
    100 kick w/board + fins
    25 easy free w/fins
    25 fast fly w/fins
    500 free w/fins
    25 easy free w/fins
    25 fast fly w/fins
    100 kick w/board + fins

    main sets:
    2 x 400 @ 6:00 (held 5:32/5:33), right into
    2 x 300 @ 4:15 pull w/Agility paddles + buoy (held 3:58), right into
    2 x 200 @ 3:00 (2:45 and 2:42), right into
    100 @ 1:45, 50 breast/50 free (1:23)
    100 breast (1:28)

    300 w/d various

    TTL: 4800 yards, 78 minutes

    50 fly
    175 back
    350 breast
    300 kick
    3925 free

    I was toying with swimming for a while. when we were out running errands, I got a McDonald's chocolate shake and it was sitting in my stomach; I felt like a beached whale. so I figured I might as well get wet

    had no idea what I would swim, but as I was doing my drill sets this came to me and worked out wonderfully. I feel like I'm back, and swimming my usual intervals.

    I don't think I was alone in the pool at all. there was a guy there when I got there, he left but someone else showed up. then 2 others (I think a husband/wife). temps were around 75-80, some high clouds off/on. water felt a little warm, I'm guessing low 80s.


    they finally announced the event order for our local meet:
    https://www.clubassistant.com/club/m...509&smid=12264

    I definitely want to do the 400 and 200 free. I'll do either the 100 free or 200 breast (they're back-to-back and I'm afraid I'd get no rest for the 2breast if I did both).
    I'll do the 100 breast, and either the 50 free or breast (again back-to-back). I'm not much of a sprinter....so might just go with breast there. I'm not much of a flyer (I can probably do a sad 50), and I could do back but I'm just not fast (I've done the 50 a few times).
    I'm leaning toward:
    200 breast
    400 free
    200 free
    100 breast
    50 breast
    there aren't very many USMS meets in Austin; maybe one or two a year. I'd expect about 50-75 people to show up (maybe more if some come from San Antonio). warm-ups start at noon, the meet starts at 1, and I'm guessing it will be done by 4. there's an LMSC board meeting after, and since I'm on the board I might as well swim too. actually some of the board members are from San Antonio, so I'm sure at least a few folks will come from there (probably an hour drive to the meet pool).

    I think I figured out a good 10k for this summer too (well maybe I'll try to do 2 if I can):
    https://www.raceentry.com/bear-lake-...ce-information
    I have a cousin in the SLC area and he will probably paddle for me (he's an ultra runner...like parked at the SLC marathon finish, ran to the start, then ran the race from start to finish). figure I can get in a good swim and visit in the same trip.
    Categories
    Swim Workouts
  13. Friday 05032019

    by , May 3rd, 2019 at 12:48 PM (aztimm's training blog)
    Friday AM solo swim @ 24 Hour Fitness RR (SCY)

    1300 w/u various

    100 kick w/fins + board

    4 x 125 (drill/free/stroke/free/drill)
    25 easy free w/fins
    25 fast fly w/fins

    100 kick w/fins + board

    500 swim w/fins
    25 easy free w/fins
    25 fast fly w/fins

    100 kick w/fins + board

    4 x 200 @ 3:00

    100 easy

    50 @ :55, done breast/free
    50 @ :55, done free/breast
    50 @ :55, done breast/free
    50 @ :55, done free/breast
    50 @ :55 easy free
    50 @ :55, breast

    4 x 150 @ 2:10, pull w/Agility paddles + buoy

    300 w/d various

    TTL: 4800 yards

    Butterfly: 50 yards
    Backstroke: 175 yards
    Breaststroke: 375 yards
    Freestyle: 3900 yards
    Kick: 300 yards


    it was raining when I woke up. by the time I left it had slowed and I thought maybe Sendero (outside) would be open, but that thought was dashed when I saw lightning a few times while driving out of the neighborhood. I didn't even bother going there, I just drove straight to the gym.
    the pool is only 2 lanes. there was 1 guy in when I got there, so I got in the other lane. he left, but another guy came almost right away. at some point he left (I was doing my 200s), and I moved over (I prefer that lane). a woman got in the other lane, and commented how she prefers the lane she was in (there are steps down to it, probably one reason I don't). anyway, someone else went in with her, and toward the end I had a guy sharing with me too.

    the swim felt fine. not really any more soreness from my swims last week. and 4800 is a decent quantity, probably a good place to stay at for a while until I figure out what swims I'll be doing next.
    Categories
    Swim Workouts
  14. Wednesday 05012019

    by , May 1st, 2019 at 01:43 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sender Springs (SCY)

    1250 w/u various

    100 kick w/fins + board

    4 x 125 done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins

    25 easy free w/fins

    25 fast fly w/fins

    100 kick w/fins + board

    5 x 200 @ 3:00

    100 easy

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

    300 w/d various

    TTL: 4000 yards


    I was feeling much better this morning than I did yesterday. so good that I actually did 25 fly for the first time in about 6 weeks. I was tempted in the warm-up pool at nationals last week, but didn't think it would be a good idea.

    nice to be back at some decent interval training and build up the distance a bit.

    my next events are:
    * local LCM meet on June 8 (hasn't yet been posted, but I'll do any distance free and probably breast too)
    * probably the Swim to the Moon 10k in August
    * Finger Lakes 10 mile swim, from Watkins Glen, NY in September (and since the 2 mile the next day is no extra charge, I'd probably do that too)
    * probably at least the weekender of the Highland Lakes Challenge in October (if I can find a paddler maybe all 5)
    Categories
    Swim Workouts
  15. Tuesday 04302019

    by , April 30th, 2019 at 09:00 PM (aztimm's training blog)
    normally I go to the gym Tuesday mornings...but I was so tired and sore this morning that I slept in.


    PM solo swim @ Creekside pool (SCM)

    1100 w/u

    100 kick w/board + fins
    4 x 125 done as drill/free/stroke/free/drill
    100 kick w/board + fins
    500 swim w/fins
    100 kic w/board + fins

    125 easy

    50 breast @ 1:00
    50 easy free @ 1:00
    50 breast @ 1:00
    50 easy free @ 1:00
    50 breast @ 1:00

    200 pull w/Agility paddles + buoy

    250 w/d

    TTL: 3300m


    today was the first day Creekside was open for the season. it is in the same group as Sendero Springs, so my $60 annual pass works there too. there are swim teams that use Sendero on Tues/Thurs evenings.
    Creekside isn't heated. the lifeguards checked and said it was about 77/78F, which I thought was rather pleasant. air temp was about 80F.

    felt good to stretch out a bit, and the cool water felt really good too. there weren't any backstroke flags so I didn't do much (I did some and counted strokes). if I remember correctly, they usually have them on one side.
    Categories
    Swim Workouts
  16. Swimming Adventures in Arizona

    by , April 29th, 2019 at 06:57 PM (aztimm's training blog)
    All I have to say is WOW! The past week has been a whirlwind; I had swimming adventures in some of the most idylic lake settings together with a world-class aquatic center.

    This might be long.... I'll go through the adventure by day.


    Tuesday Apr 23:
    * Arrived at PHX around 9am
    * Picked up my rental car, drove out to Saguaro Lake (stopped at a Circle K in Fountain Hills for Tonto Passes, water, and Gatorade)
    * Met, mingled, and swam with swimmers from around the world during what is dubbed, "Patty's Party Swim."
    * We got in about 1.75 miles of swimming (my Apple Watch says over 3!). Mostly just a loop around the main part of the lake.
    * After the swim, I drove back to Scottsdale, got settled into my Airbnb. Went to a nearby supermarket, relaxed for a bit.
    * My kayaker met me and we drove over to the Mesa Country Club for the pre-race dinner.
    * Went to bed at a decent time.

    Wednesday Apr 24:
    * Woke up around 5am I think (I was still on Central time). Ate what I thought was a good breakfast (spoiler: it wasn't)
    * My kayaker was at my place and we drove to Saguaro Lake for the pre-swim briefing (some people didn't go to the party swim nor the dinner) at 7:30
    * We were taken all the way to the other side of the lake in shifts. I lived in AZ for 20 years and had been to Saguaro Lake many times...but never way over to this side.
    * We hung out on a beach area where we helped kayakers get set up.
    * Swimmers were then boated further out to the dam (between Saguaro and Canyon lakes).
    * Jumped off the boat, an easy swim to the buoys, and off we went.
    * Because the dam area is narrow, kayakers waited about 1/2 mile or so away. I had a tough time finding mine...eventually I asked a kayaker nearby if there was one without a swimmer. Then I asked him to yell for mine. Then they found him and directed him to me.
    * I swam along for what seemed like ages without stopping. Finally I decided I needed water and found out I had been swimming for an hour. I felt fine. After that we got somewhat structured with feeds (water-gatorade-water) about every 20-25 minutes.
    * There is some awesome scenery along Saguaro Lake! I did some backstroke so I could take it in.
    * Somewhere around the 5 mile mark (5.2 on my watch) I knew that I wasn't ok. I stopped for feeds...and I struggled (but managed my way) for a while.
    * I was in the main part of the lake (where we did the party swim the day prior), could see the marina (the dam is just beyond), when my left calf got an uncontrollable cramp. I did breaststroke... Another swimmer's kayaker asked if I was ok, and offered me some drink that is supposed to help with cramps (tastes like Coke but has a bit of salt). That didn't agree with my stomach and I started throwing up. I was still swimming breaststroke, trying to make progress...but then I realized that my head was going further under with each stroke. There was much more boat traffic, I was getting sea sick and continued to throw up.
    * A woman (who I know and swam with for a few years at Mesa) was on a paddleboard nearby, and I decided it would be best to exit the swim. I hopped on with her and she took me to the dock.
    * I really can't say how horrible I felt...both from exhaustion and felt like a failure for not finishing. I've run 3 marathons, biked a few tours (one 112 miles), and always finished. With running it is always possible to walk...or even crawl. But with swimming, I really felt like I might drown.
    * After I finally got to my car (I couldn't help pull the kayak up at that point, someone else helped him with that), I started eating everything single snack I had packed. Thought I felt better as I drove back to Scottsdale.
    * When we first got back and unpacked the car, I pretty much just crashed on the couch. Then I started to throw up all those snacks that I had eaten in the car.
    * Thankfully one of the things I had picked up at the supermarket the day prior was Ginger Ale. I started to drink it.
    * My friend from Washington texted me that he had landed at PHX (I had arranged to pick him up). I thought I had some time before he got bags and would be ready. Next thing...he texts that he's ready (I'm still in the Airbnb).
    * I text back, saying I'm just leaving, tell him to wait inside (it was hot outside). I picked him up. We started to head back to Scottsdale, when we hit a parking lot of traffic. I got off of the freeway, and went through Tempe...to Four Peaks. We had a nice dinner there (and they had ginger ale). My stomach settled somewhat.
    * We got back to the Airbnb. I showed him around, we walked over to the pool. Since I was still in my swimsuit, I jumped in, and it felt really good. The water wasn't heated, but I'm guessing it was 75, and I felt ok.
    * Was in bed around 9pm.

    Thursday Apr 25
    * My friend told me that the main pool would be open for warm-up at 6am. I told him he was welcome to take Uber I think we got to Kino around 7:15. We both checked in for the meet (swag bags). He was doing the mile, first event. My 1000 wasn't for several hours, so I left.
    * Drove to Eldorado pool in Scottsdale. Got my own lane, and did about 1000 easy. I started to do some of my 25, "variables," and told myself that if I couldn't make 25 on 15 that I didn't have to swim. Of course I made it...4 times. Then I told myself that if I couldn't do 100 @ 80% I didn't have to swim...but I did that too.
    * So I headed back to Kino. Still drinking ginger ale (my stomach wasn't fully recovered). Met up with my friend...and a bunch of others. I told a few people about my adventure the day before, but decided to press on. I did about 500 w/u.
    * I brought several, "tech," suits of mine, but ended up wearing a very old Speedo Fastskin brief (I hate how tight jammers are on my thick legs).
    * I don't remember what time my 1000 kicked off, but I do remember climbing up on the block and thinking to myself, "I haven't been up on a block for almost 2 years! I hope I can do this."
    * The first 500 of the swim went by so quickly. I was in a decent heat with some people nearby close in speed (male and female). I do remember around the 800 mark thinking to myself, "I hope my stomach holds up for 200 more."
    * My stomach did hold up. I finished in 13:07.50: https://www.usms.org/comp/meets/swim.php?s=3821997
    * Somehow even feeling like I was, I still blew my 13:40 seed time out the window. I had never swum the 1000 in a meet before (I much prefer LCM for distance events)
    * My friend had counted for me, so I counted for him (he is a bit faster)
    * After he was done, we went back to Scottsdale. Went to the community pool for a bit to unwind (I had done a cool down at Kino, he had not). That pool felt so nice.
    * We met a friend/co-worker of mine for dinner in Old Town Scottsdale (Old Town Gringos)

    Friday Apr 26
    * After my 1000, I decided I didn't have any excuse not to swim the 500 or 2breast. I wanted to get to Kino so that I could so a few block starts. I think we arrived around 6:45...it was much busier.
    * They seeded the 500 (men only) by age group, oldest to youngest.
    * My friend and I had arranged to count for each other again. Our heats weren't too far apart.
    * I changed into a Speedo Fastskin jammer. It is at least 2 years old, probably more.
    * Although I was afraid of getting blown away, I ended up in an, "oddball," heat. Just 4 of us. Yes, I did get lapped (I initially tried to fight it, but then realized it would push me too much). I only have records of swimming the 500 once before (in 2000), and this was about 7 seconds faster: 6:13.35
    * was able to do a quick warm-down, then counted for my friend's 500
    * there was quite a bit of time before my 200 breast. I was tempted to change, but probably wouldn't have put the jammer back on, so just kept it on.
    * my 2breast felt ok. I haven't really been training much breast (it was not a PR), but considering it was ok. I didn't get lapped. Yes, someone did finish 30 seconds faster, but the guy in the lane next to me was 12 seconds faster....enough that I still saw him even on the last lap. My time was 2:55. https://www.usms.org/comp/meets/swim.php?s=3821996
    * After that, I did a warm-down swim, showered, and left.
    * Stopped at a nearby Rubio's for fish tacos on the way back to Scottsdale.
    * Mostly just relaxed during the afternoon. At some point I went to the pool, stretched out a bit.
    * Met some friends for dinner at Nando's in Gilbert.+
    * Got my bottles ready and in the freezer for the Roosevelt swim.
    * Was in bed around 9:30

    Saturday Apr 27
    * didn't set an alarm, but I think I was still awake by 6:30am. ate, and mostly just relaxed, watched tv, for several hours.
    * my kayaker texted to make sure I still wanted to swim Roosevelt. I said yes...he said he'd be late. long story short--I ended up driving out to Gilbert to pick him up. I threw almost everything I could think of into the car.
    * it is a LONG drive out to Roosevelt Lake--almost 2 hours. I was worried that we'd be late, but we arrived in plenty of time.
    * on the boat ride out to the start, Patty (of Patty's swim) was sitting near me. I'm not exactly sure what I said, but I definitely had o/w jitters. She told me, "you need to get out of your head. Put that behind you. You're about to swim."
    * I helped my kayaker get set up. We had a bit of a wait to get everyone out to the start (limited boats). The kayakers weren't too far away from our start, and I didn't have any problem finding him.
    * I decided to just have fun with this swim. I had done a 10k before, I knew I could do it. My calf was still somewhat cramped, my stomach wasn't 100%, but I wanted to just get out and swim.
    * The course for this swim was simply amazing--we swam right to the sunset. Four Peaks (you can see it from the other side in Phoenix) was just in sight the whole time.
    * I wasn't as religious about feeds for this swim. I tried to just stop about every 20 minutes (I didn't do feeds at all for my last 10k), so I knew I could fake it.
    * At some point I remember looking up and thought I could see the bridge, near the finish. Perhaps I imagined it, because I still had quite a ways to go!
    * The sunset on this swim was just magical. My kayaker took tons of pictures of it, and some of me too.
    * After the sun set, I could start to see the lights on the bridge flashing. Seemed way too long....but at least I knew where I was going.
    * Finally went around a bend and could see the lights which I thought were on/above the dam (turned out they were beyond it). It was dark by then, and I started hitting a bunch of debris (branches, leaves, and who knows what else, I try not to think about it).
    * I was told it was about 500m from the bridge to the dam. I picked up the pace and was in a full-on sprint for the last 100 or so. I thought the lights were at the dam, but they were further, and I actually really hit the buoys.
    * Getting onto the boat....I remember climbing up a ladder and fell right down. Then once out of the water I helped collect the stuff from the kayak. I was freezing (temp was probably in the high 70s), wrapped a towel around myself. We had to wait for a few other swimmers before we headed back to the marina.
    * We thought the bar/restaurant at the marina would be open, but it wasn't. People mostly just left
    * it was a LONG drive back to town...and we were both starving (I did eat some snacks, but held back a bit). We ended up stopping at a McDonald's in east Mesa around 10:45 (they closed at 11). Dropped off my kayaker, and was back in Scottsdale about 11:45pm.

    Sunday Apr 28
    * of course I was up at 6am, despite that I didn't set an alarm. got myself packed up, ready to go.
    * met a friend for lunch in Chandler and checked out our old house there (it hadn't changed as bad as I expected)
    * was on a 4:15pm flight back to Austin
    * home and in bed around 10pm

    Monday Arp 29
    * no alarm, dogs woke me around 5am. I went back to bed and slept until 6:45
    * decided to head over to Sendero for a short stretch-out swim...
    * got in a very easy 2250 yards (not really anything special, some stroke, mostly free)


    I'm still debating if I'll register for a 10 mile swim in September. I'll probably register for the same 10k I did last August (prices go up a whopping $8 on 5/1).

    At least now I know what it is like when I can't finish...and hopefully it won't happen again anytime soon.
    Categories
    Swim Workouts
  17. Monday 04222019

    by , April 22nd, 2019 at 06:09 PM (aztimm's training blog)
    Monday AM solo swim @ Sendero Springs (SCY)

    thought the pool water temp was chilly...asked the guards after. it was 75F

    1050 w/u various (I didn't mean to do that much, lost track)

    100 kick w/board + fins
    4 x 125 (25 drill/25 free/25 stroke/25 free/25 drill), w/fins
    100 kick w/board + fins
    250 easy swim w/fins
    100 kick w/board + fins

    100 easy swim

    two rounds of:
    * 25 easy free @ :30
    * 25 fast free @ :30
    * 25 easy free @ :30
    * 25 fast breast @ :30

    2 x 100 swim w/Agility paddles

    200 w/d

    TTL: 2900 yards

    wow, this is probably the shortest swim workout I've done in ages, that wasn't just a stretch-out at the gym (some of those are just 4-500).

    my 25s fast were actually fast. if my Apple Watch is to believed...I did the 2nd 25 breast in :13.

    I generally hate tapering. I get irritable and antsy. But this time is different--I've been sleeping more, and I don't seem to mind it. I feel like my body needed a break. After I did a few weeks of crazy distances (plus lifting, treadmill, etc), maybe it was good to pull back.

    I fly to AZ early tomorrow. there's a fun swim at Saguaro that I'm planning to get to.

    Wednesday is my game day. 7:30am briefing at Saguaro, and they expect everyone to be done in 5 hours. when I did Swim to the Moon I had no idea how long a 10k would take (I predicted 4+ hours), and I was shocked when I finished in about 3. planning for the worst, but hoping for the best this week.
    After Wednesday, well I'm hoping its all just gravy. I could always use the excuse before (and after) the 1000, "I just swam 10 miles yesterday"
    Categories
    Swim Workouts
  18. Saturday 04202019

    by , April 20th, 2019 at 07:48 PM (aztimm's training blog)
    Saturday PM solo swim @ Sendero Springs (SCY)

    1000 w/u various

    100 kick w/board + fins
    4 x 125 (25 drill/25 free/25 stroke/25 free/25 drill) w/fins
    100 kick w/board + fins
    400 free w/fins
    100 kick w/board + fins
    100 easy

    3 rounds of 25s @ :30, done as:
    * half easy/half fast
    * half fast/half easy
    * all easy
    * all fast

    50 easy after rounds 1 and 2

    2 x 100 swim w/Agility paddles

    200 w/d

    TTL: 3100 yards, 52 minutes
    Backstroke: 150 yards
    Breaststroke: 275 yards
    Kick: 300 yards
    Freestyle: 2375 yards

    it was a beautiful day, sunny skies, temp 80-82. was expecting the pool to be busy, but just a few others there. one woman doing some adult lessons and one other guy for a bit.

    I'm a much better morning swimmer, never feel as smooth or as fast when I work out later in the day.

    planning to be off tomorrow from swimming, and one more taper pool workout on Monday, similar to what I did today.
    Categories
    Swim Workouts
  19. Friday 04192019

    by , April 19th, 2019 at 12:26 PM (aztimm's training blog)
    Friday AM solo swim @ Sendero Springs (SCY)

    1050 w/u

    100 kick w/board + fins
    4 x 125 done as 25 drill/25 free/25 stroke/25 free/25 drill w/fins
    25 easy free w/fins
    25 fast breast w/fins (fly kick), :13

    100 kick w/board + fins
    500 swim w/fins
    100 kick w/board + fins

    100 easy

    3 rounds of 4 x 25 @ :30, done as:
    * easy/fast
    * fast/easy
    * all easy
    * all fast
    did an easy 50 free after rounds 1 and 2
    rounds 1 & 3 free, round 2 breast

    100 easy

    200 swim w/Agility paddles

    100 w/d

    TTL: 3300 yards


    that may not seem like a taper workout to many...but it is much less than I've been doing. 2 Fridays ago I swam 7200. last Friday 5000. I started cutting some weights and treadmill stuff on Tuesday, and cut more yesterday (no weights yesterday).
    I actually felt kind of speedy on the 25s. my free times were about 14/15, and breast 17.
    I might do a swim over the weekend, about 3000, and probably Monday morning.
    there's a casual swim on Tuesday morning at Saguaro Lake that I should just make (I arrive around 9am and I'll head straight out to the lake). I like getting a feel for the water ahead of time. I'm thinking maybe 30 min tops.

    they posted heat sheets (for 200s and less) for nationals and I'm not very happy with my 200 breast. I'm in lane 9, with the fastest guy seeded 30 seconds faster. the guy in lane 1 is seeded 30 seconds slower. just doesn't seem to make any sense. while it is kind of nice to swim with just guys in my age group, I'd far rather swim with people about my speed so I get an actual race (I don't really care if they are 20 years older, I know I'm slow). my first thought was to just no show, but if I'm feeling ok, maybe I'll give it a shot.
    I'll do online check-in for the 1000 and 500. at least those are seeded by speed (the 1000 has M/W together, and I've accepted that I'll probably be in a mixed heat, maybe even the only guy in the heat). hopefully no end lanes for those.... I really won't know until the morning of if I'm feeling up to the 1000, after swimming Saguaro (9 miles or so) the day before.
    a friend who's also swimming in the meet is staying with me. I figure I'll drop him off for the 1650, then head to Eldorado pool and do a warm-up swim, take it from there and see how I feel. (he's swimming the 1650, 1000, 500 free, 200 breast, and 200 fly , then flying home Friday night). I'm sure he'll egg me into swimming my events.
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    Swim Workouts
  20. Sunday 04142019

    by , April 14th, 2019 at 05:32 PM (aztimm's training blog)
    after weeks of putting it off due to weather, I finally was able to get down to Barton Springs for some, "open water," training this morning

    splashed around 7:10am

    air temp was about 45F.
    Water temp about 68F.

    there were a bunch of triathletes splashing around the same time, most in wetsuits. I asked how many loops they'd be doing...when they said 4 (about a mile) I said, "it really isn't worth the effort of putting on and taking off a wetsuit for that." one told me the wetsuit makes him 6 minutes faster.

    anyway, I snagged a place on deck for my water and Gatorade bottles, fins, and I put out Agility paddles too. figured better to have too much stuff out and not need it.

    the water really felt so nice. with the cooler air temp, the water didn't feel as bad as it does in summer (it is from natural springs, so the water temp is about the same all the time).

    did 5 loops, took a break for feeds. on the last loop I started passing a bunch of those triathletes.
    then I did another 5 loops, stopped again for feeds. the triathletes were all gone.
    I put on the fins and did another 5 loops. stopped for feeds again.
    just did 2 more laps, then got out.

    total: 17 loops, about 4.25 miles (each loop is about .25 mile)


    saw an amazing sunrise as I was getting in the water:
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