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aztimm's training blog

I've been swimming with USMS teams since 1998. I lifeguarded and played water polo in college, but never really swam as a sport until I began masters swimming. I swim mostly just for exercise and the benefits that provides. I do occasionally swim in meets, but really enjoy open water swimming.
Currently I train with a small local team, along with some solo swims.

I also lift weights, mostly to complement swimming, and to give my upper body some form. Nearly all the time I lift at one of the local 24 Hour Fitness locations.

This blog has some info on my swimming adventures, with some real-life experiences thrown in. I love to travel, and usually try to fit in swimming/working out in different places.

  1. Swimming Adventures in Arizona

    by , April 29th, 2019 at 07:57 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
  2. Monday 04222019

    by , April 22nd, 2019 at 07:09 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
  3. Saturday 04202019

    by , April 20th, 2019 at 08:48 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
  4. Friday 04192019

    by , April 19th, 2019 at 01:26 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.
    Categories
    Swim Workouts
  5. Sunday 04142019

    by , April 14th, 2019 at 06:32 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:
    Categories
    Swim Workouts
  6. Monday 04092019

    by , April 9th, 2019 at 06:00 PM (aztimm's training blog)
    had my first, "double," for the year yesterday
    (not quite a real workout for the second, hence the quotes)


    Monday AM solo swim @ Sendero (SCY)

    1200 w/u various

    100 kick w/board + fins

    4 rounds w/fins (25 drill/25 free/25 stroke/25 free/25 drill)

    100 kick w/board + fins

    600 swim w/fins

    100 kick w/board + fins

    100 easy (no equip)

    3 x 300 @ 4:30 stretch out, just make the interval

    100 easy

    all of these on 1:00:
    50, 25 breast/25 free
    50, 25 free/25 breast
    50 easy
    50 fast breast (40)
    50 easy free
    50 fast breast (40)

    300 w/d

    TTL: 4300




    I had a work meeting last night in downtown Austin, so I left home a little earlier and brought my swim bag....

    Monday PM solo swim @ Deep Eddy
    (pool is 33.3 yards long)

    very long, continuous w/u: 1253 yards
    swim w/fins: 395 yards
    w/d: 131 yards (4 lengths)

    TTL: 1781 yards (I think that's about a mile?), 28 min.


    this was the first day the pool was open after having been closed for 2 weeks for annual maintenance, and really looked GREAT! nice clean water, freshly painted floors, walls, it kind of smelled new...but this is the oldest pool in Texas.
    it was pretty busy. I had to wait maybe 2 minutes to jump into a lane to split (there were some circle swimming lanes, but when I asked about speeds, I didn't get a good response). as soon as I got out 2 people were vying for my spot.

    the water here comes from springs and is replaced every other day (there's a lap pool and play pool, one is replaced every night). the temp is usually around 70-72F, but it felt warmer to me.
    but the air temp was about 90F, so it really did feel good. and probably why so many people were there.
    Categories
    Swim Workouts
  7. Sunday 04072019

    by , April 7th, 2019 at 08:20 PM (aztimm's training blog)
    Sunday afternoon solo swim @ Sendero Springs (SCY)

    1600 w/u various

    100 kick w/board + fins

    4 rounds (25 drill/25 free/25 stroke/25 free/25 drill), w/fins

    100 kick w/board + fins

    600 swim w/fins (8:17)

    100 kick w/board + fins

    4 x 150 swim w/fins @ 2:10

    100 kick w/board + fins

    200 easy swim no equip., 25 free/25 back/25 free/25 breast x 2

    1000 free cruise (14:15)

    10 x 200 @ 3:00

    200 easy swim no equip., 25 free/25 back/25 free/25 breast x 2

    900 free cruise (12:56)

    4 x 300 @ 4:30

    200 easy swim no equip., 25 free/25 back/25 free/25 breast x 2

    800 free cruise (11:40)

    4 x 200 @ 2:55, swim w/Agility paddles

    200 easy swim no equip., 25 free/25 back/25 free/25 breast x 2

    100 free for time (just for kicks...1:16)

    300 w/d

    TTL: 11,600 yards

    Total for the week (Mon-Sun): 32,050 yards or 18.21 miles!


    I really wanted to get to Barton Springs this morning, but unfortunately storms prevented that. There was a big 10k run in Austin that was cancelled for the first time ever (Cap 10k). I barely managed to walk the dogs (at an early hour) and it was just starting to sprinkle as we were getting home.

    so I called the pool around 1 to make sure they were open, the gal says, "yes, we're open until 6pm" I clarify, "just wanted to make sure because of the storms." she says, "looks like they're all gone."
    so when I get there the pool was empty. I told them I was the one who called. I also told them that I was planning to swim for about 3 hours (just so they wouldn't get their hopes up of an afternoon playing on their phones in the room). When I was about the 8800 mark on my watch (doesn't track kicking), before I started the 800 I was doing feeds and one asked me, "how many laps is that?" I told him, "about 9000 yards."
    when I got out, all 3 guards came and asked me how far I swam. when I told them that guy said, "I can barely swim 300 for the lifeguard test." I said, "when I guarded it was 500."

    there were 2 others in the water at different points. one guy on the far end for maybe 30 minutes, then a guy went in a lane next to me when I was about the 9500 or so mark...seemed to be racing me.
    weather wasn't horrible. upper 60s temps, mostly cloudy (it got a bit sunny around the 10k mark).
    the water level in the pool was super high--almost flush with the edge. it is usually 3-4" below that. I guess that's what 4" of rain in 2 days does. it was a touch cooler, but that felt great for me.

    overall...it is much easier psychologically for me to do a swim like this outside. the gym pool is open nearly all the time, but 2 lanes, with questionable chemical levels....

    I'm still hoping for a swim or 2 at Barton Springs and/or Deep Eddy before my trip. but I think this was my last long swim. next week maybe 6-7k.
    Categories
    Swim Workouts
  8. Friday 04052019

    by , April 5th, 2019 at 05:11 PM (aztimm's training blog)
    Friday AM solo swim @ Sendero (SCY)

    1600 yards w/u various

    100 kick w/fins + board
    4 rounds (25 drill/25 free/25 stroke/25 free/25 drill)

    100 kick w/fins + board
    600 free swim w/fins (8:26) @ 9:00
    600 free swim w/fins, 75 free/25 stroke (8:36)

    100 easy swim, no gear

    3 x 500 swim:
    * free @ 7:30
    * 75 free/25 stroke @ :10 rest
    * free

    400 free @ 6:00 (5:39)
    2 x 200 free @ 3:00 (held about 2:45)
    4 x 100 free @ 1:30 (first was fast 1:17, others around 1:25)
    400 swim, 75 free/25 stroke

    100 fast free for time (1:14)

    200 w/d

    TTL: 7200 yards


    I was the first one at the pool and one of the last to leave. they open at 5:45; I usually roll in around 6, but figured that 15 min could be helpful, and it was today.
    the pool was quite busy for a while, there were people sharing lanes (not me though).

    I was just going to do a long warm-down after the 400s, but then thought I should see what kind of speed I had left. not much evidently.

    really hoping to get to Barton Springs this weekend. but they're calling for storms
    I could use both the open water and cold water experience. otherwise, I'll do another 10k (or so) in the gym pool, but I won't be happy about it.
    Categories
    Swim Workouts
  9. Wednesday 04032019

    by , April 3rd, 2019 at 03:11 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero (SCY)

    1550 w/u

    100 kick w/fins

    4 rounds w/fins + board:
    * 25 drill/25 free/25 stroke/25 free/25 drill
    * stroke alternated back and breast (fly kick)

    100 kick w/fins
    50 easy (I hate being off by 50)

    2 x 600 swim w/fins @ 9:00
    * first freestyle (8:24)
    * second 75 free/25 stroke (alternating back/breast), 8:46

    3 x 500 swims @ 7:30
    * first free (7:07)
    * second 75 free/25 stroke (alternating back/breast), 7:32 (took 10 sec rest)
    * third free (6:55)

    4 x 100 @ 1:40
    1. 75 easy free/25 pace breast
    2. 50 easy free/25 pace breast/25 moderate free
    3. 25 easy free/25 pace breast (repeat)
    4. 25 pace breast/25 easy free/50 pace breast (1:29)

    300 w/d

    TTL: 5700 yards, in about 1:31

    backstroke: 375 yards
    breaststroke: 575 yards
    kick: 200 yards
    freestyle: 4550 yards

    my shoulder feels *almost* back to normal. still a little rusty, and I didn't push things with paddles or fly, but I felt rather comfortable. any day I hold under 7 minutes for a 500 swim is a good day for me.

    Updated April 3rd, 2019 at 03:19 PM by aztimm

    Categories
    Swim Workouts
  10. Sunday 03312019

    by , March 31st, 2019 at 10:39 PM (aztimm's training blog)
    Sunday PM solo swim @ Sendero

    1550 w/u, with tons of stroke

    4 rounds of:
    * 100 kick w/board + fins
    * 600 w/fins, 75 free/25 breast/75 free/25 back (repeating)

    600 free w/fins

    5 x 200 swim @ 3:00

    6 x 150 swim w/fins @ 2:10

    350 w/d

    TTL: 7200 yards


    I had wanted to get up early and head down to Barton Springs for a long(ish) swim today....but didn't sleep well due to some stomach issues. Then when I woke up, the air temp was in the low 40s. the thought of swimming in 68F (or so) water just wasn't appealing. so I pushed it out to afternoon, to the nearby heated pool.
    air temp was in the mid-50s, and it was kind of sunny when I swam.

    I did a super long swim last Sunday (about 12,500 yards), and somehow tweaked my right shoulder blade. so I've been taking things, "easy," for the past week...that, "easy," being relative. more fins, shorter, no fly, and much more stroke, and more listening to my body and ignoring the clock (just going on feel). definitely ignoring those paddles and buoy. Friday was the first day I did any real intervals, and 200s @ 3:00 today didn't feel too bad.

    I didn't notice it until I jumped in the pool the next day, doing freestyle. I flipped over and did back, and hardly noticed. so that workout was mostly back and breast (funny someone recently started a thread about swimming non-free). did more kicking than normal, and I kind of like doing breast with a fly kick while wearing fins.
    the pain was about 7-8 out of 10 on Monday, and has gone down to maybe a 2-3 today. I was thinking the cool water at the Springs would be good for it, so maybe next week.

    today's set was a good example of what I've been doing. 5 x 600 w/fins sounds easier than it actually is to do, especially doing dolphin kicks off of the walls.
    Categories
    Swim Workouts
  11. Sunday 03172019

    by , March 17th, 2019 at 07:16 PM (aztimm's training blog)
    got up early and went to the gym for a long swim (for me at least).

    solo swim @ 24 Hour Fitness Round Rock (SCY)

    1400 w/u

    100 kick w/fins + board
    75 swim w/fins, free/back/free
    25 fast fly w/fins

    2 x 125 w/fins (drill/swim/breast w fly kick/swim/drill)
    25 swim w/fins
    25 fast fly w/fins

    100 kick w/fins + board
    75 swim w/fins, free/back/free
    25 fast fly w/fins

    100 easy

    main sets, all on 1:30/100 pace:
    1100-1000-900-800-700-600-500-400-300-200-100

    200 easy (free/back/free/breast x 2)

    6 x 200 pull @ 2:50, w/Agility paddles + buoy

    200 easy (free/back/free/breast x 2)

    3 x 200 @ 3:00, swim w/fins

    300 easy w/d

    TTL: 11,300 yards, in 2:55


    I had been wanting to get in some long swims to prepare for my 10 miler toward the en of April. I'd prefer to swim outside, and really wanted to go to Barton Springs....but with SXSW going on, traffic here is a real bear (and I didn't want to swim there in the dark). I'll get there in a few weeks, and probably another visit to Deep Eddy (one of my overall favorite pools).
    the gym pool worked out pretty well. in the nearly 3 hours, only 2 others were in the pool (I had my own lane).

    I didn't purposely try, but my time for that last 100 of the first set was 1:17, not bad after swimming 8500 yards

    I was really surprised that I held 2:50 for those 200s pull. that's about my normal pace, and with that much distance in, I didn't really expect that.

    I felt like I could have swum a bit more. I had sips of water between most sets, and some Gatorade here/there. I may have to water down the Gatorade next time....
    Categories
    Swim Workouts
  12. Friday 03082019

    by , March 8th, 2019 at 07:12 PM (aztimm's training blog)
    I had a few days of carryover vacation that I need to use by next Friday, so took off from work today and next Friday...so swam a bit longer.

    Friday AM solo swim @ Sendero

    1300 w/u various

    100 kick w/fins + board
    75 swim w/fins, free/back/free
    25 fast fly w/fins

    2 x 125 w/fins (drill/free/breast fly kick/free/drill)
    25 free w/fins
    25 fast fly w/fins

    100 kick w/fins + board
    75 swim w/fins, free/back/free
    25 fast fly w/fins

    100 easy

    main sets, basically 2 x 500, 2 x 400, 2 x 300, 2 x 200, and 2 x 100...

    500 free @ 7:30
    500 pull @ 7:20, w/Agility paddles + buoy

    400 free @ 6:00
    8 x 50, done as:
    * odds breast @ :55
    * evens free @ :50

    300 free @ 4:30
    300 pull @ 4:20, w/Catalyst paddles + buoy

    200 free @ 3:00
    200 swim @ 3:30, 25 free/25 back

    100 free @ 1:30
    100 fast breast (finished in 1:29)

    100 easy

    5 x 200 pull @ 2:50, w/Agility paddles + buoy

    300 w/d

    TTL: 6500 yards (1 hour 51 min)


    after freezes earlier in the week and the outside pool closed, the air temp was in the mid-60s this morning, and it felt wonderful to swim outside again.
    the pool closed at 8am, and I barely had time to shower and get out... need to get there earlier next Friday (or go to Deep Eddy) so I can get in another long swim.
    Categories
    Swim Workouts
  13. Monday 02182019

    by , February 18th, 2019 at 10:44 AM (aztimm's training blog)
    Monday AM solo swim @ Sendero, SCY

    nice long 1400 w/u various

    100 kick w/board + fins
    75 done free/back/free w/fins
    25 fast fly w/fins

    2 x 125 (drill/swim/breast fly kick/free/drill), w/fins
    25 easy free
    25 fast fly w/fins

    100 kick w/board + fins
    75 done free/back/free w/fins
    25 fast fly w/fins

    100 easy

    600 swim @ 9:00
    2 x 300 @ 4:30 (first free, second pull w/buoy and Agility paddles)
    3 x 200, #1 & 3 free @ 3:00, #2 breast
    4 x 150 pull @ 2:10, w/buoy and Agility paddles
    4 x 125 @ 1:55, done 100 free/25 breast
    6 x 100 @ 1:30 free

    100 easy

    100 done 25 breast/25 free
    100 done 25 free/25 breast
    easy 50 free
    fast 50 breast

    200 pull w/buoy + Catalyst paddles

    200 w/d

    TTL: 6500 yards! (longest swim this year), 104 minutes

    75 yards fly
    175 yards back
    675 yards breast
    200 yards kick
    5375 yards free

    I had done an, "easy," 200 breast last week in about 3:20, and wanted to do about the same today. finished that in 3:15. I finished the 200s on either side both on 2:50, which means I could have definitely pushed that breast a bit more.
    I think next time I'll do a 200 with 75 easy/25 fast. I can swim miles of freestyle, but for some reason the 200 breast seems a bit intimidating.

    I did that 50 fast breast toward the end in :39, which would be a decent pace to hold for the whole thing (works out to under 2:40).

    Have today off from work so decided to do a longer swim. I showed up around 6am, the lifeguards were all holed up in their hooch, not a soul in the water. I think they were a bit pissed that I was there... air temp was about 40F, but the water is heated so was fine. had the whole pool to myself the entire time, and was in the water until about 7:45.


    I bit the bullet and entered USMS nationals over the weekend. so my schedule is:
    * Wednesday: Saguaro (about 10 miles)
    * Thursday: 1000 free (I expect a late start, the 1650 is first)
    * Friday: 500 free (early) & 200 breast (3rd event of the day)
    * Saturday PM: Roosevelt (10k), evening swim.

    I'm planning to stay close to Eldorado pool in Scottsdale. It has rather generous hours, and I think admission is $5 or $6 for non-Scottsdale city residents. On the meet days, I'll head over there early for a longer stretch-out/warm-up, then do a short warm-up at Kino before my swims. I'll probably just do an easy 2-3000 on Saturday to unwind before that night swim (I've never done o/w at night, but have heard good things about this one).
    Categories
    Swim Workouts
  14. Friday 02012019

    by , February 1st, 2019 at 05:26 PM (aztimm's training blog)
    Friday AM solo swim @ Sendero Springs (SCY)

    1200 w/u various

    100 kick w/fins
    75 easy free/back/free w/fins
    25 fast fly w/fins

    2 x 125 (25 drill/25 free/25 breast fly kick/25 free/25 drill), w/fins
    25 easy free w/fins
    25 fast fly w/fins

    100 kick w/fins
    75 easy free/back/free w/fins
    25 fast fly w/fins

    100 easy free

    3 x 300 pull @ 4:10, w/Agility paddles + buoy
    right into
    300 swim (trying to hold that same pace)

    100 easy free

    4 x 100 @ 1:35--
    * 25 fast/75 easy
    * 50 fast/50 easy
    * 75 fast/25 easy
    * 100 fast

    100 easy free

    100 fast, broken at the 50 for 10 seconds (held around 1:12)

    100 easy free

    100 fast, broken at the 25 for 5 seconds (held similar)

    100 easy free

    300 pull w/Catalyst paddles + buoy

    400 w/d various

    TTL: 4900 yards

    Butterfly: 75 yards
    Backstroke: 250 yards
    Breaststroke: 300 yards
    Freestyle: 4075 yards
    Kicking: 200 yards

    the air temp was almost balmy this morning, in the mid-50s. I usually need to wear a sweatshirt for the drive over and to feel warm enough before I get in the water. but today was just a t-shirt.

    I hadn't done sets of fast swims with a built-in rest for a while, was something we'd do somewhat regularly (maybe monthly) when I swam with masters groups in AZ. we'd sometimes even begin from the blocks...but I'm not sure if the lifeguards at Sendero would like that, maybe I'll ask sometime when I'm the only one.

    I was just shy of 49 miles of swimming in January. Not a record, as I hit 60+ in Jan a few years ago, but much more than last year.
    I really need to start doing some longer swims to prepare for my Saguaro lake swim, but in the middle of the moving process, I'm not sure when that will happen. who knows, maybe I can get away for a bit this weekend, if the weather cooperates. I'd really like to get to Barton Springs and at least start with about 5km.
    Categories
    Swim Workouts
  15. Sunday 01272019

    by , January 27th, 2019 at 10:13 PM (aztimm's training blog)
    Sunday afternoon solo swim @ Sendero

    1200 w/u

    11 x 200 @ 3:00, held 2:45 or lower

    300 w/d

    TTL: 3700 yards (56 minutes)


    Wow, probably the shortest written workout I've done in ages!


    Closed on a new house on Friday. I did get in 4500 yards earlier on Friday. Closing took about 90 minutes, and the title company was in one of the most inconvenient places....dealing with Austin traffic is NOT fun (thankfully I don't normally have to).
    After that, we've been moving stuff over to the new house.

    Today was such a beautiful day. Sunny, not too windy, with temps around 65F. We went over to the house earlier, got back to our living house...and I quickly changed and drove to the pool. It felt so nice to just do a stretch out swim after all of the packing and lifting. Not very creative, but I didn't have much time.
    Categories
    Swim Workouts
  16. Wednesday 01232019

    by , January 23rd, 2019 at 06:57 PM (aztimm's training blog)
    Wednesday AM solo swim @ RR 24 Hour Fitness

    1300 w/u various

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

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

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

    100 easy


    main set:
    20 x 100 @ 1:30, holding 1:20 or faster


    100 easy

    3 x 100 @ 1:40, done 25 free/25 breast (x2)

    300 w/d various

    TTL: 5000 yards


    air temp was somewhere around 33-34F, and it was very windy. not sure if Sendero (the outside pool) was open, but thought I'd just go to the gym.
    and since I was there, staring at the HUGE pace clock, figured I'd do some good interval training (the one at Sendero isn't lit, so I can't normally see it. I do some intervals using my watch, generally with longer distances).

    I began those 100s thinking I'd do 6. that went well, so I kept going, figured 10. then 12, then 15...then 20. toward the end I was coming in around 1:15. really got into a good rhythm.
    now if a coach had told me to do 20 x 100 @ 1:30, I'd have made a face, and the set would have seemed monotonous, especially around 10-13. but with an open ending (with myself as coach), it was much better.

    I did have to share the pool with a rather large person who seemed to have a bit of turbulance. he finally got out, then a woman got in that lane (the pool is only 2 lanes), but the turbulance continued. at the very end (when I was doing the free/breast) another person came and shared my lane until I left.
    Categories
    Swim Workouts
  17. Monday 01212019

    by , January 21st, 2019 at 05:47 PM (aztimm's training blog)
    Monday mid-day solo swim @ Sendero

    1200 w/u, including a bit of breast & back

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

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

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

    100 easy

    4 x 75 @ 1:10
    * odds: free/breast/free
    * evens: breast/free/breast

    4 x 300 pull @ 4:10, w/Agility paddles + buoy

    100 easy

    4 x 75 @ 1:10
    * odds: free/breast/free
    * evens: breast/free/breast

    300 w/d

    TTL: 4200 yards

    Butterfly: 75 yards
    Backstroke: 250 yards
    Breaststroke: 475 yards
    Freestyle: 3200 yards
    Kick: 200 yards

    I'm off today for the holiday, and for the first time in a long time I didn't even set an alarm. I ended up waking up around 6:30am. I looked at the temperature, was somewhere around 36-37F. ended up walking the dogs and did a short hike in the nearby county park.

    headed over to Sendero for the mid-day swim, think I arrived around 11:20 (it is open 11am to 1pm). there was a fast guy in the next lane, doing a long continuous swim. I think I know him, a guy who used to swim with the masters group when it existed at Sendero, but he now swims with the group at the Y.
    was really nice being next to him, as I was able to pace off of him through my entire warm-up, a little of my kick/odd set, and it was really nice for those 300s. I caught him when I started the first 300, then he kept going, I'd catch him around the 25 and stick with him until my last 25, push ahead, and we kept that the whole time.

    When I left I caught a good nugget of info from one of the lifeguards...the temperature threshold for them to open is now 32F (was 40F). she said it is a hard number; a few weeks ago they opened, then had to close 15 min later. it gets below 40 often enough to be annoying, but doesn't get below 32 nearly as much. very handy. I actually like swimming outside (heated water), when it is cold like that.


    I did swim Saturday, and did a 500 for time. not what I was expecting, a 6:33. Based on doing 1000 in 12:33 last Wed, I was expecting somewhere around 6:20. I'll do it again, either Wednesday or Friday. was an afternoon swim, when I usually swim best in the morning. I think I've done it in about 6:15, back when I was in better shape and swimming with Paul's group at Kino. doesn't look like I've ever swum this in a meet (nor the 1000), so if I swim them, they'll both be best times.
    Categories
    Swim Workouts
  18. Wednesday 01152019

    by , January 16th, 2019 at 01:08 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs (SCY)

    1200 w/u various

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

    2 x 125 (25 drill/25 swim/25 back/25 swim/25 drill) w/fins
    25 easy swim w/fins
    25 fast fly w/fins

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

    200 easy free

    1000 free for time

    100 easy free

    4 x 100 @ 1:40, done with a rolling 25 breast (remainder free), with 1st, 2nd, 3rd, 4th 25 breast
    50 easy @ 1:00
    50 fast breast @ 1:00
    50 easy @ 1:00
    50 fast breast @ 1:00

    100 easy

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

    300 w/d

    TTL: 4800 yards

    Butterfly: 75 yards
    Backstroke: 300 yards
    Breaststroke: 375 yards
    Freestyle: 3850 yards
    Kicking: 200 yards

    I was looking through the event list for nationals since I'll be in AZ for some SCAR swims. I'm thinking of entering the 1000 free, 500 free, and 200 breast. So I thought I'd do a 1000 now to see how horrible it is:
    13:33
    If I end up registering, that's probably what I'll put as my seed time. Hopefully I'll get a little faster over the next few months...but I'd alsy be swimming this the day after swimming 10 miles, so I certainly won't be fresh.
    Next week I'll probably do a 500 for time, then the following week a 200 breast.

    I started looking at places to stay, and was surprised how reasonable Airbnb's are. There are many options in the $80-100/night in Scottsdale. I'm looking at something near Eldorado pool, so I can use that for some of the longer warm-up and warm-down swims (I remember the mosh-pit warm-up pool when I swam at a nationals ages ago). I've swum at Eldorado many times, and it has rather generous opening hourse (and about $5 or so for drop-in swims).
    Categories
    Swim Workouts
  19. Friday 01042019

    by , January 4th, 2019 at 07:06 PM (aztimm's training blog)
    Friday AM solo swim @ Georgetown Rec Center

    I just wasn't in the mood for another swim at the gym. Air temp was about 35, so I just assumed Sendero wasn't open. I actually considered just bagging an early morning swim and going to Sendero during the 11am-1pm opening...temps were around 50 then, and I probably should have.

    anyway...

    1200 w/u, including a bunch of breast and back

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

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

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

    100 easy

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

    100 easy

    free set:
    25, half easy/half fast
    25 half fast/half easy
    25 all easy
    25 all fast

    50 easy free

    breast set:
    50, half easy/half fast
    50 half fast/half easy
    50 all easy (free)
    50 all fast

    50 easy free

    free set:
    25, half easy/half fast
    25 half fast/half easy
    25 all easy
    25 all fast

    50 easy free

    breast set:
    50, half easy/half fast
    50 half fast/half easy
    50 all easy (free)
    50 all fast

    50 easy free

    200 pull w/Catalyst paddles + buoy

    100 easy free

    100 fast free for time (1:11)

    300 w/d

    TTL: 4800 yards
    75 fly
    225 back
    375 breast
    3925 free
    200 kick

    toward the end, I was just going to finish up. while I was pulling I thought, "I should do a 50 fast since there's a nice digital clock." then that turned into 100...with the option to end at 50 if I didn't feel up to it. I guess that isn't a bad time for me right now. it was from a push, at the end of a workout, in a normal suit, no cap, and having lifted yesterday.

    I'm growing to liking this pool more and more. it is a little further than the gym (Sendero is about 7 minutes, gym is maybe 10-15, and this is maybe 20), but worth the extra drive. A monthly membership is $60, but I can do one-off for $5, which is what I've done...after my first free visit.
    I walked out on deck, saw an empty lane, grabbed it, jumped in, and went. there are some groups who swim there...I think a small masters group takes up 2-3 lanes. then after they left there was a kids group that used those lanes. I like having other people actually swimming, it seems less of a slog for me than at the gym pool where I'm either by myself, or there's people walking, or who knows what (very rarely are there others actually swimming).


    Barton Springs has been closed since Wednesday due to heavy rain. If it opens up over the weekend (doubtful), I may swim there. otherwise I may go back to Deep Eddy...or just to Sendero (they should be open both days).

    up to just over 8 miles YTD

    Updated January 4th, 2019 at 07:19 PM by aztimm

    Categories
    Swim Workouts
  20. Wednesday 01022019

    by , January 2nd, 2019 at 01:03 PM (aztimm's training blog)
    Wednesday solo swim @ gym

    Temps were in the low 30s and it was pouring rain, so I didn't even attempt to go to the outside pool (they are only supposed to be open if it is 40F or higher). If it had been a little cooler it would have really been a mess outside...

    1200 w/u, mixing in a bunch of breast and back

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

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

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

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

    100 easy

    6 x 200 @ 3:00 (kept my pace below 2:50)

    100 easy

    4 x 100 @ 1:35, with a rolling 25 breast (1-2-3-4), remainder free
    50 easy free @ 1:00
    50 fast breast
    50 easy free @ 1:00
    50 fast breast

    100 easy

    6 x 150 @ 2:10, 1-5 w/buoy + Agility paddles, last no toys

    100 easy

    2 x 50 @ 50 w/fins... 25 back/25 free, 25 free/25 back
    50 easy swim w/fins
    50 fast back w/fins

    75 easy free w/fins
    25 fast fly w/fins

    200 pull, w/buoy + Catalyst paddles

    300 w/d

    TTL: 6100 yards, 1 hour 40 min

    125 fly
    375 back
    400 breast
    5000 free
    200 kick

    this was my longest swim since I did Swim to the Moon, back in August.

    I really hate the way the FLOG/GTD totals all get zero'd out at the beginning of the year, so figured this should cover me for a few days (I only swam 1500 after a few miles on the treadmill yesterday). I should probably start to build up anyway for my long swim in April.

    Updated January 2nd, 2019 at 07:00 PM by aztimm

    Categories
    Swim Workouts
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