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Swim Workouts

  1. Wednesday 04042018

    by , April 4th, 2018 at 12:52 PM (aztimm's training blog)
    Monday AM solo swim @ Sendero Springs (25 yards)

    I decided to up my distance this week. I usually get in 3500-4000 yards, did 5000 on Monday and 5200 today. I'm still getting over an ankle sprain so pulled a bit of this:

    500 w/u swim
    500 pull w/buoy, 75 moderate/25 fast
    500 pull w/buoy + Agility paddles, 100 moderate/25 fast
    500 swim, 225 moderate/25 fast
    500 pull w/buoy, 100 moderate/25 fast
    2 x 500 pull w/buoy + Catalyst paddles, 100 moderate/25 fast
    500 swim, 100 moderate/25 fast
    500 pull w/buoy, 100 moderate/25 fast
    500 swim, 100 moderate/25 fast
    200 w/d

    (my watch got the last 500 and 200 mixed together)
    just enough time between 500s for a quick swig of water, and any equipment changes



    due to that ankle sprain, I didn't register for the Texas (or whatever USMS calls it) SCY zone meet this coming weekend. there's no way I can do block starts yet, and haven't done any breast...that always lags behind because of that whip kick.

    still mulling over some o/w swims for the year. there's some interesting ones out there, including one in NYC in Sep that I might do.
    I will probably swim the zone LCM meet in July; I reserved a hotel room at the same place I stayed last year. and I'll probably do the same events (1500, 400, 100 free, 100 breast, 50 back)
    Categories
    Swim Workouts
  2. Monday 03052018

    by , March 5th, 2018 at 06:56 PM (aztimm's training blog)
    Monday AM solo swim @ Sendero Springs pool

    800 w/u

    4 x 50 kick w/fins + board, 25 dolphin/25 flutter

    4 x 125 w/fins, 25 drill/25 swim/25 back/25 swim/25 drill


    main sets:
    4 x 100 @ 5-10 sec rest, done as:
    * 75 free/25 breast
    * 50 free/25 breast/25 free
    * 25 free/25 breast/50 free
    * 25 breast/75 free

    3 x 100 @ 5-10 sec rest, done as:
    * 50 free/50 breast
    * 25 free/50 breast/25 free
    * 50 breast/50 free

    2 x 100 @ 5-10 sec rest, done as:
    * 25 free/75 breast
    * 75 breast/25 free

    100 easy

    100 breast for time

    100 easy

    4 x 75 @ 5 sec rest, swim w/Agility paddles

    4 x 50 @ 5 sec rest:
    * odds 25 free/25 back
    * evens 25 free/25 breast

    200 pull w/Catalyst paddles + buoy

    200 w/d

    TTL: 3600 yards

    after a month or so of working out every day (not necessarily swimming but gym or something), other than a brisk walk yesterday morning I didn't do anything else. it felt really good, I slept much better last night, and woke refreshed this morning. I really need to do that every once in a while.
    that said, I logged over 45 miles of swimming Feb, which is the most I've had in a single month in at least a year, probably more. perhaps that's the reason I needed a nice day break.

    after a long warm-up this morning to dust off the cobwebs, I decided I wanted a nice breaststroke workout. this one was a good way to ease into it. the thought of doing a 100 breast off the top isn't very appealing, but after all of the rest it wasn't too bad. my time was 1:27, I guess not too bad considering how much breast I've swum lately.
    now I want to do a 200, probably next week.
    every week I'm trying to focus on 1-2 timed swims.

    on another swimming related, and positive note, I received an email from one of the administrators of the Speedo On app that I won a pair of Speedo Fastskin Elite goggles. it looks like they usually go for about $50. I was a staunch TYR Racetech wearer for many years, but they made getting the version I like very difficult (if not impossible), so I've been trying others.
    I'll probably want to try these, make sure they work, then save them for special occasions.

    I'm toying with the idea of swimming in the zone meet in a few weeks.
    Categories
    Swim Workouts
  3. Sunday 02182018

    by , February 18th, 2018 at 07:44 PM (aztimm's training blog)
    Sunday PM solo swim @ Sendero Springs

    600 w/u

    4 x 100 kick @ 1:30, done as 25 dolphin/25 flutter x 2, w/board + fins

    4 x 125 @ 1:55, done as 25 drill/25 swim/25 back/25 swim/25 drill, w/fins

    6 x 50 @ :55--
    * odds: 25 breast/25 free (focus on breast)
    * evens: 25 free/25 breast (focus on breast)

    12 x 100 @ 1:30

    100 easy

    100 FAST, w/fins + paddles

    50 easy w/fins

    200 w/d

    TTL: 3450 yards (about 57 min)


    I wasn't sure if I'd swim or go to the gym today. but figured that since the pool was open (it was too cold last Sunday), and the temperature was decent, I'd go. always better to workout outside. it was partly sunny...rather cloudy at times, then suddenly the sun would pop out.

    I hadn't thought of a set at all before jumping in the pool. usually I have some thoughts. anyway, I started the 100s thinking I'd either do 5 or 10, depending how I felt. around #7, I figured I'd go to 12. once I go that in my mind, I gradually descended those last 5, with the last around 1:17

    I couldn't remember when I last did a 100 fast. They typically don't allow block starts at this pool. I've never asked, but occasionally there's a girl with her mother and a coach of some sort. once they got her up on the block and the lifeguards freaked out. I've never had a problem at other pools when I asked. I have done them at Sendero when we had a team there.
    anyway, pushing off of the wall with fins and paddles, I just felt like i was gliding on the water. my time was 1:04. when I swam with the Mesa group, Paul told me that your time with fins + paddles is usually a good indicator of what you'll do at a meet.
    Categories
    Swim Workouts
  4. Wednesday 02142018

    by , February 14th, 2018 at 10:13 AM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs

    900 w/u, with a bit of breast/back mixed in

    6 x 50 kick @ 5-10 sec rest. w/fins + board. done as 25 dolphin/25 flutter

    3 x 100 @ 5-10 sec rest, w/fins. done as 25 drill/25 swim/25 back/25 drill

    2 x 100 @ 10 sec rest, gentle build
    100 easy

    main set:
    timed 1650!

    wrap-up:
    50 easy
    50 done as 25 free/25 back
    50 done as 25 free/25 breast

    200 w/d

    TTL: 3800 yards


    I couldn't remember when I had last done a 1650, so figured it was time. It wasn't too horrible
    --time was 23:03 (works out to 1:23 per 100 pace)
    --stroke count averaged 38 per 100 (that's 38 for my watch-wearing arm, plus the other)
    --splits were all over the place. as slow as 1:28 and as fast as 1:18
    --I was glad to do this in the outside pool. air temp was in the mid-40s; probably would have been even better if it was a little cooler. but definitely better than the indoor gym pool.


    Categories
    Swim Workouts
  5. Monday 02122018

    by , February 12th, 2018 at 10:54 AM (aztimm's training blog)
    Monday AM solo swim @ gym pool

    800 w/u

    6 x 50 kick @ :55, 25 dolphin/25 flutter, w/fins + board

    5 x 100, odds @ 1:30, evens @ 1:35. 25 drill/25 swim/25 drill/25 swim, w/fins


    main sets:
    5 x 200 @ 3:00, hold 2:45
    6 x 50 @ :55, odds: 25 breast/25 free. evens: 25 free/25 breast
    5 x 100 @ 1:30, hold 1:20 or better
    6 x 50 @ :50, desc 1-3, 4-6

    200 w/d

    TTL: 3900 yards


    I didn't even try to swim at Sendero; air temp was about 30, and they're only supposed to be open if it is 40 or higher, so headed straight to the gym. For some reason, TX DOT decided to close the freeway entrance that I normally use; at the early hour the frontage road wasn't too bad. But when I was going back home, the folks going to work weren't so fortunate.

    I had the whole pool to myself for most of the workout. There was a guy kind of floating in the other lane for a bit, perhaps warming down from weights.

    After not swimming 200s before last week, that actually felt pretty good, and I felt like I could have done more. I thought up this set as I was driving there, and the combination worked out well for me. got my 200s down to about 2:40, 100s to 1:12, and 50s to 32.
    I can't remember the last time I've done some longer swims...so that may be up next. When I swam with the Mesa group, we usually had the option of a mile about every 4 to 6 weeks. I didn't always take that option though.

    I had pulled out my pulling gear and thought of swimming 3 200s then pulling 2. but I lifted yesterday (biceps and back). my arms were pretty sore and although I normally love pulling (ask anyone who has swum with me), I didn't want to abuse my arms too much. I upped my weights doing preacher curls, so was probably extra sore.

    Categories
    Swim Workouts
  6. Wednesday 02072018

    by , February 7th, 2018 at 01:35 PM (aztimm's training blog)
    Wed AM solo swim @ gym

    800 w/u

    6 x 50 kick @ :55, 25 dolphin/25 flutter, w/fins + board

    3 x 100 @ 1:30, 25 drill/25 swim/25 drill/25 swim, w/fins

    main sets:
    6 x 200 @ 3:00
    4 x 150 @ 2:05, w/Agility paddles
    3 x 100 @ 1:30
    2 x 50 @ 1:00...w/fins + Agility paddles

    200 w/d

    TTL: 3900 yards

    the outside pool at Sendero is only supposed to be open if the air temp is 40F or higher. it was about 38F when I left home, but I decided to swing by and see anyway. the gate was open and one lifeguard was there, but she said the other didn't show. so I moved on to the gym pool...

    I don't normally like swimming long sets in the gym pool. it is just 2 lanes, shallow, warm, with typical gym pool air circulating. but figured it was better than nothing. and the pace clock was working today.

    this was one of my best swims in a while.
    for the 200s, I started at 2:48 and descended down to 2:40
    for the 1:50s, my initial interval was 2:10 or 2:15, but I did the first in 1:50, so changed my mind. just tried to keep these strong
    for the 100s, again descended, 1:18, 1:15, 1:13
    for the 50s...whatever I had left. did 32 and 31

    Here's the swim overview from my Apple watch (it doesn't include kicking):
    Categories
    Swim Workouts
  7. Sunday 01282018

    by , January 28th, 2018 at 07:37 PM (aztimm's training blog)
    Sunday PM solo swim @ Sendero Springs

    600 w/u

    4 x 50 kick @ :55, 25 dolphin/25 flutter w/fins + board

    8 x 50 @ :50, 25 flutter kick on back, 25 back, w/fins

    4 x 75 @ 1:05 w/fins--
    * odds: drill/swim/drill
    * evens: swim/drill/swim

    main set:
    * 12 x 100 @ 1:30

    8 x 50 @ :55, done as:
    * odds: back/breast
    * evens: breast/free

    wrap-up:
    * 8 x 75 @ 1:05, swim w/Agility paddles

    100 w/d

    TTL: 3800 yards


    after a chilly start (in the 40s), it warmed up nicely and temp was in the upper 60s when I headed to the pool at about 2:30pm. nice and sunny, just a beautiful day. there were a few other people there...3 lanes seemed to be either parents or coaches giving semi-private lessons (seemed more like parents)

    I felt pretty good in the water. held about 1:20 for the 100s. settled into a nice pace that I felt that I could hold all day. I did a slight descend toward the end.
    the 75's also felt pretty good. I always like swimming with paddles, makes me feel fast. held 55 for those.


    on a totally separate note, I was somehow able to use a bunch of frequent flyer miles to book a trip to Australia later this year...in a premium cabin. I've been there before, but it was ages ago, and on the cheap (stayed mostly at hostels). we're flying into Melbourne and out of Sydney. I think we'll also spend a few days up in Cairns...so we can see the Great Barrier Reef. I think I'll do the scuba certification so I can see the reef up close.
    Categories
    Swim Workouts
  8. Thursday 01252018

    by , January 25th, 2018 at 05:49 PM (aztimm's training blog)
    another swim in the gym pool

    800 w/u

    4 x 50 kick w/fins + board. odds dolphin/evens flutter

    3 x 100 w/fins. 25 drill/25 swim/25 drill/25 swim


    main sets:
    500 free, every 4th length faster
    5 x 100, 75 free/25 breast
    400 pull w/paddles and buoy, every 4th length faster
    4 x 100, 25 breast/75 free, 25 free/25 br/25 fr, 50 fr/25 br/25 fr, 75 fr/25 br
    300 swim w/Agility paddles, every 4th length faster
    6 x 50. odds 25 breast/25 free. evens 25 free/25 breast

    200 w/d

    after having the pool to myself yesterday I arrived today to see 2 guys sharing 1 lane and a guy in the other. since I was still chilly from walking in from my car (the air was 28F), I went in the sauna to stretch, hoping something would change. when I came out, the guy by himself offered to swim against the wall and let me swim with him. that lasted through about the 500s, then he got out.

    the pace clock wasn't working today. not sure why. I didn't notice until I was in the pool area, in just my suit, or I would have gone to the front to ask. and of course I forgot to say anything when I left.

    I felt decent. my foot is recovering. my breast kick isn't quite as snappy as I'd like, but getting there.
    my split times were about 1:25 for the 500 free, 1:20 for the 400 pull, and 1:15 w/Agility paddles. around 1:30-1:35 when I mixed in breast.
    Categories
    Swim Workouts
  9. Wednesday 01242018

    by , January 24th, 2018 at 09:42 PM (aztimm's training blog)
    Wed AM solo swim @ gym pool

    700 w/u

    4 x 50 kick @ :55, w/fins + board. done 25 dolphin/25 flutter

    3 x 100 @ 1:30, w/fins. 25 drill/25 swim/25 drill/25 swim

    main sets:
    400 @ 6:00
    4 x 100 @ 1:30
    100 easy @ 2:00

    300 @ 4:30
    3 x 100 @ 1:30
    100 easy @ 2:00

    200 @ 3:00
    2 x 100 @ 1:30
    100 easy @ 2:00

    100 @ 1:30
    2 x 50 @ :45

    200 w/d

    TTL: 3700 yards


    had planned on swimming @ Sendero. drove over there and gate closed, no sign of life. was a bit annoyed, but didn't want to waste getting up early, so drove to the gym.

    actually got in a decent workout. had the entire pool to myself the whole time. other than a guy in the hot tub with some strong deodorant, I was mostly alone. plus this pool has a good pace clock that works.

    hit some decent times with the 100s, 1:13 was my fastest towards the end. and high 30s for those final 50s.

    a few weeks ago I had a crazy trip, to Singapore through Helsinki. I did tons of walking (10-15 miles a day), swam just once.
    there actually is an outdoor heated pool in Helsinki, but I didn't feel like braving the mid-20sF temps (with snow), and pay the E20 for it.
    after I got back I was on the gym treadmill and felt a pop in my left foot. so I took things off/very slow for about a week. been elevating/icing, basically babying it as much as I could. I've been through enough injuries that I know how to deal with these sorts of things. At this point I'd say I'm nearly recovered, pain is maybe a 1 or 2 out of 10.
    Categories
    Swim Workouts
  10. Saturday 01062018

    by , January 6th, 2018 at 09:51 PM (aztimm's training blog)
    Saturday afternoon solo swim @ Sendero Springs


    700 w/u, with a smattering of breast and back

    3 x 100 kick @ 1:50, w/board and fins. 50 dolphin/50 flutter

    4 x 100 @ 1:35, w/fins. 25 drill/25 swim/25 back/25 free

    4 x 50 @ :50, w/fins. 25 back dolphin kick/25 back

    12 x 100 @ 1:30

    100 easy free

    4 x 50 @ :50, 25 free/25 breast

    200 pull w/Catalyst paddles + buoy

    200 w/d


    TTL: 3500 yards


    hadn't swum at Sendero for 2 weeks and I was really looking forward to swimming outside. there's just something about being outside, especially versus an indoor gym pool. evidently I wasn't alone in that; while I had the pool to myself for 10-15 min when I started, by the time I finished there were 5 others.
    too bad it clouded up, I was hoping to get a little sun.

    I wanted to do a bunch of 100s, can't remember the last time I did that. I felt like I could have just kept going.... held around 1:20 for those, a little faster toward the end. doing a set like that outside makes a big difference with fresh air.
    Categories
    Swim Workouts
  11. Friday 01052018

    by , January 5th, 2018 at 10:11 PM (aztimm's training blog)
    AM solo swim @ gym pool:

    900 w/u

    6 x 50 kick @ :55, fins + board. done 25 dolphin/25 flutter

    4 x 100 @ 1:35, w/fins. 25 drill/25 swim/25 drill/25 swim

    main sets:
    6 x 100 @ 1:30
    2 x 300 pull @ 4:30, w/Catalyst paddles + buoy
    3 x 200 @ 3:00
    4 x 150 @ 2:05, swim w/Agility paddles

    200 w/d

    TTL: 4200 yards


    I was planning to swim @ Sendero today. not sure if it was open on Wednesday, as the temp was 18F. I've swum outside in that before, but really didn't want to, so I went to the gym then.
    but there really was no excuse this morning, air temp was 45F, and I was really looking forward to an outside swim. oh well, better gym pool than nothing.

    I've swum every day this year so far! but Mon, Tues, and Thurs were just short swims after running and lifting.

    this set felt pretty good. I've been doing sets with a base distance and different sets mixing that up...today was 600. I think Wed was 500.

    Hope everyone had a great holiday season!
    Categories
    Swim Workouts
  12. Friday 12292017

    by , December 29th, 2017 at 07:58 PM (aztimm's training blog)
    solo swim @ gym pool (SCY)

    1000 w/u (whoops, didn't mean to do that much)

    6 x 50 @ :55 kick w/fins + board. 25 dolphin/25 flutter

    6 x 100 @ 1:30, w/fins. 25 drill/25 swim/25 drill/25 swim


    main sets:
    4 x 100 @ 1:30
    400 pull @ 6:00, w/Catalyst paddles + buoy
    4 x 100 @ 1:30
    2 x 200 @ 3:00, w/Agility paddles
    4 x 100 @ 1:30

    200 w/d

    TTL: 4100 yards


    this pool has just 2 lanes. there was a guy in 1 lane so I jumped in the other (which I prefer). toward the end of my kick set, another guy came and asked if he could share with me. I said so long as he stayed near the wall. surprisingly he did, we didn't get in each others' way, and he was still there when I left. he wasn't fast, but definitely persistent.

    anyway, I did a similar set on Wednesday, but with 500s (4 rounds), and I had a much more difficult time with 1:30 interval. today I held 1:22, maybe even 1:18 on that last round.

    I normally swim at Sendero Springs, but that pool was only open 11-5 this week, not open for morning swim. so I swam at the gym; not ideal, but better than nothing. and at least there's a HUGE pace clock (I can even see from the other side).

    for the year I'm just shy of 368 miles. I'll probably swim tomorrow and bring that up to 370. I dropped my swimming a bit this year, a little purposely, a little due to illness and travel. my goal this year was to drop some weight, and I lost about 25 pounds. for me, that just doesn't happen from only swimming, so I added in some treadmill running at the gym and weights.
    for those who may have read my blog years ago, I did some insane double daily workouts back then. I didn't want to do that now, so I just dropped back my swimming a bit to squeeze in the gym.
    Categories
    Swim Workouts
  13. Wednesday 11152017

    by , November 15th, 2017 at 10:25 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs

    w/u sets:
    300 swim
    300 kick, w/fins
    300 swim
    400 pull, w/Catalyst paddles + buoy
    300 swim

    main sets:
    400, done 75 free/25 breast
    2 x 200, done 150 free/50 breast
    4 x 100 @ 1:35, 75 free/25 breast
    8 x 50 @ :50, odds free/evens breast

    4 x 125 swim w/Agility paddles @ 1:50

    100 easy
    200 pull w/buoy + Catalyst paddles

    200 w/d

    TTL: 4200 yards

    we had a full house at the pool today!
    since I've been swimming here solo, it is usually me and maybe 1-2 others. not sure why, but today everyone decided to show up. one lane even had 2 people sharing; I think they knew each other.
    of course I was the only one for the last 10-15 min of my workout.
    saw one guy who sometimes swam with our group when we were at Sendero. he said he'd look for me, and I'm open to doing some stuff together....he is a bit faster, but we can always adjust.

    I can't remember where I found the inspiration for this set...I think i poached the w/u set from a blog I saw yesterday. I wanted them all to be 300s, but I goofed on the pull.

    it was bright enough for me to start seeing the pace clock when I did the 200s (well could mostly make it out).
    Categories
    Swim Workouts
  14. Wednesday 11082017

    by , November 8th, 2017 at 09:24 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero

    700 w/u

    3 x 100 kick, alternating 25 dolphin/25 flutter (fins + board)
    4 x 100, 25 dolphin kick on back, 25 flutter kick on back, 50 back (fins)
    4 x 100, 25 drill, 25 swim, 25 drill, 25 swim

    main sets, 3 rounds:
    --4 x 100 (with a 25 breast moving from last 25 to first)
    --200 swim w/Agility paddles

    100 easy

    200 pull, with buoy + Catalyst paddles

    200 w/d

    TTL: 4100 yards--
    Backstroke: 200 yards
    Breaststroke: 350 yards
    Freestyle: 3050 yards
    (plus kicking)

    I was the first person there today, and there was 1 other guy there starting just after me. air temp was chilly, but water was nice and warm. I moved quickly into and out of the water.

    since the time change away from DST, I've had a little bit of light in the last 20 min or so of my workout, so I'm able to see the analog pace clock and I'll do the last bits on intervals. I thought I'd mind not doing all of my swims on intervals, having a clock, but it actually isn't too bad.


    I've been swimming solo at Sendero M-W-F mornings for about the past month, since my group fell apart. I'm still going to the gym (24 Hour in Round Rock) on Tues/Thurs mornings. here's a quick look at what I do there:
    --45-50 min on treadmill, walk/jog
    --various stretching/planks/legs
    --either a chest/triceps or back/biceps day (2 sets of each)
    --abs
    --short warm-down swim
    Categories
    Swim Workouts
  15. Monday 10162017

    by , October 16th, 2017 at 10:31 PM (aztimm's training blog)
    AM solo swim @ Sendero Springs pool (25 yards)

    w/u: 600

    transition sets:
    200 kick, alternating 25 dolphin/25 flutter
    300, 25 drill/25 swim

    4 rounds of:
    * 500, done 100 moderate/25 fast
    * 100 breast

    200 pull

    200 w/d

    TTL: 4000


    well the group I swam with was out of a pool. the coach invited us to try the masters group at the local Y, which I did on Friday. it is indoors, which should have been my first clue. anyway, I really wanted to like it, and had a decent set. but I had breathing problems which caused high heart rate, etc. they have panels on the roof that can retract (only one panel was retracted) and garage-type doors on the sides (all were closed). it is a Y...stuffy stale air, water that is too warm...

    so I decided I'd mostly just swim at Sendero. it is so close to home. there is a pace clock, but it is analog, and there's no lights on it. so in the morning, I can't see it. I figured I'd try no clock for a while and see how it goes.
    oddly, I kept times almost exactly what I would have planned to if I used a clock. 7:30 for the 500s and 2:00 for the 100 breast. my Apple watch did a decent job of breaking my set down for me.
    I may swim with AquaTex periodically if I get a craving for a group and intervals.

    after Friday at the Y, I did swim both Sat and Sun. just about 40 min on Sat, 2300, then 3500 on Sun, about an hour. at least when I swim on weekends, it is during the day, so I can see the clock
    Categories
    Swim Workouts
  16. Friday 09292017

    by , September 29th, 2017 at 09:39 PM (aztimm's training blog)
    Friday AM swim w/team @ Stone Oak

    450 w/u

    2 x 175, done as 50 kick/100 swim/25 drill

    2 x 175, done as: 50 drill/50 swim/75 kick build

    4 x 150, build by 50 @ 2:15

    4 x 125, 100 moderate/25 fast @ 1:50

    4 x 100 @ 1:25

    4 x 75, done as 50 fast/25 easy @ 1:15

    4 x 50 @ :50

    4 x 25 fast @ :40

    200 pull

    150 w/d

    TTL: 3600 yards


    a couple of weeks ago, we had some drama with our coach. not sure exactly what happened, but the Brushy Creek MUD ended her contract immediately. she found space even closer to where I live, so I moved with her....as did almost everyone else. the pool is decent; 6 lanes but we only have 3 ropes. no blocks. but considering how close it is for me (about 3 min drive, I could walk), I decided to take it.
    I'll keep my swim pass for Sendero; I could always swim there solo during lap swim. now that the weather is cooling off, I may start to do that on some weekends.

    I finally updated the iOS on my Apple Watch this week and the swimming analytic tools are pretty cool now. In the past it just gave me the total (minus kicking or 1-arm drills) and 100 splits over the course of the workout.
    it still gives that now.... but also senses when I stop and gives me times by set. I'll paste in the first bit of my set today.


    Obviously it didn't count my kicking, even the time it took. And it didn't sense a stop between the 3rd and 4th 150s, as it put that as a 300. but compared with what I had, this isn't bad.

    it was raining this morning, I still have jetlag from a crazy trip to India, and I got a flu shot on Wednesday....but I still got up and went. was glad that I did.
    Categories
    Swim Workouts
  17. Lake George Open Water Swim (5k)

    by , August 29th, 2017 at 05:30 PM (aztimm's training blog)
    I've been wanting to do this swim for several years, and this year the stars finally aligned and I was able to do it.



    The air temp was a chilly morning for the swim, in the low 40s when I first got up, but was near 60 when I started. Close to 70 when I finished.
    Reported water temp was 73, which I felt was perfect. There were warm and cool spots, but overall I felt fine from that end.

    For the 2.5, 10k, and 5k there were about 250 people registered. I did the 5k, and I'd guess about half of all registered also did that.

    The start was a little rough, but I've been in worse. It was surprising how shallow the water was and for about 100 yards or so.
    I had some goggle/contact issues for the first 200-300 yards and had to slow to a breaststroke to adjust a few times. It eventually worked itself out.

    I don't really have any complaints about the race...just my performance in it. I didn't swim at all for a week before so I wasn't the most prepared I could be. I was traveling and walked/jogged every day on the hotel treadmill. Heck, I even paddle boarded in Lake Champlain a few days before (should have just swum there). So my legs definitely weren't fresh. I expected my overall time to be in the 1:30-1:45 range and I finished right around 1:45 (+ a few seconds). There was a little bit chop. It was rougher going one direction, but seemed to push me the other (the course was 2 loops).

    My Apple Watch actually did record this course, both the map (I'll paste in) and even 100 yard splits. My splits were mostly consistent...just consistently slow. Actually I'm not quite sure how accurate they are, as some actually do vary.



    Overall this was a great swim. Fantastic support. They do a dinner the night before, but I didn't attend. Great food after the event. Incredible mountain views while swimming (the picture I posted above doesn't do any justice). Great cheering/announcement as people finished.
    The only downside is that the location is a bit remote. There isn't a heck of much in Hague, NY. I stayed in Lake George, about 45 min away. Since I drove in from Burlington, VT, I drove via Hague (even stopped to check things out) to give myself an idea of the distance. But the location seemed to give the event an extra sense of quirkiness.
    I'd definitely do this swim again.
    Categories
    Swim Workouts
  18. Wednesday 08092017

    by , August 9th, 2017 at 06:28 PM (aztimm's training blog)
    Wednesday workout @ Sendero

    500 w/u

    400, done every 3rd 25 as drill

    400, done every 3rd 25 as kick (wore fins)

    4 x 75 @ 1:10...odds: easy/fast/easy. evens: fast/easy/fast
    2 x 100 moderate @ 1:30

    4 x 75 @ 1:15. odds free/stroke/free. evens: stroke/free/stroke
    2 x 100 moderate @ 1:40 (I did 50 free/25 breast/50 free)

    4 x 75 @ 1:10...odds: easy/fast/easy. evens: fast/easy/fast
    2 x 100 moderate @ 1:30

    8 x 25 FAST kick @ :30 (wore fins)

    2 x 200 pull @ 3:00

    100 easy w/d

    TTL: 3500 yards


    the two faster guys were both there and swam together. I somehow miscounted during warm-up and/or the transition sets so ended up doing most of the other stuff o my own. our other guy was MIA.


    we got rained out on Monday. very crazy storms, knocked out power at home for about an hour. I didn't even think of going to the gym, or really anywhere else. I did get a massage later that day, at Massage Envy (but the check-out was a slimy hard sell experience so I won't be going back).

    Here's a recap of some recent swims:

    Sat: solo swim @ community pool, 1200 yards

    Sun AM: solo swim @ community pool, 1300 yards
    Sun PM: solo swim @ Deep Eddy pool, about 1400 yards*

    Tues: swam solo at gym pool at the end of my session: 1600 yards


    * Deep Eddy is an unusual pool in central Austin.
    http://www.austintexas.gov/department/deep-eddy-pool
    I think it is 33 yards (or maybe meters), and is spring-fed. So the water temp was chilly (75-77F), but with air somewhere around 95-100F, it felt wonderful. the admission was a whopping $1 when I showed my veteran ID.

    Oh, and I did stand-up paddleboarding (my 3rd time) on Lady Bird Lake on Sunday. my prior times were in Rio and at the NJ shore (a cove just off of the Stone Harbor ocean). it is so nice to do it on virtually flat water that is warm. the first time it seemed like I was barely able to stand up. the second I fell in the water a few times. this time I didn't fall at all, but did have a few close calls. although with a headwind I did get on my knees a few times since it is faster for me to paddle that way.
    I'm really enjoying this and need to do it more often. it is great exercise and very scenic, got some great views of town. the rental was $19 for an hour, and I couldn't imagine doing it more than that.
    Categories
    Swim Workouts
  19. Tues 0801-Wed 08022017

    by , August 2nd, 2017 at 09:05 PM (aztimm's training blog)
    Tues, solo swim after weights at the gym:

    400 w/u
    6 x 100 @ 1:30, gentle descend (about 1:15 on last)
    6 x 50 @ :50, desc 1-3/4-6
    200 w/d

    TTL: 1600 (in 25 min)

    it was much easier swimming after my biceps/back weights set.
    my gym time is mostly:
    * 45 min on treadmill (mix of walk/jog)
    * stretching/planks
    * 4-5 supersets where I do maybe 2-3 different lifts for each muscle group
    * leg raises/abs machine
    * short swim workout

    Wed AM swim with the team @ Sendero

    400 w/u

    6 x 75 @ 5-10 sec rest, w/fins. 50 drill/25 swim
    6 x 75 kick @ 1:10, 50 kick/25 swim

    main sets:
    400 @ 6:30, done as 75 free/25 choice x 4
    300 @ 5:00, done as 50 free/25 choice x 4
    200 @ 3:30, done as 25 free/25 choice x 4

    400 @ 6:00 moderate
    300 @ 4:30 neg split
    200 @ 3:00 build

    400 pull w/Agility paddles and buoy

    200 w/d

    TTL: 3800 yards

    the water was significantly cooler when I jumped in, very pleasant! I asked the coach, she said that it had been up around 85-87F, and today was around 80.
    I definitely noticed the cooler water with my workout. with warmer water I feel more sluggish and feel like I need more rest. today I was able to go faster and take a little less rest.
    it was also surprising to feel a rain shower as I got out of the pool, and it continued off/on throughout the day. was a nice change.
    Categories
    Swim Workouts
  20. Monday 07312017

    by , July 31st, 2017 at 10:17 PM (aztimm's training blog)
    Monday AM workout @ Sendero

    400 w/u

    4 x 75 @ 1:15, w/fins. done as 25 drill/25 swim/25 drill
    200 kick, done as 2 rounds of 50 dolphin/50 flutter
    4 x 25 build @ :30

    2 rounds:
    --6 x 50 @ :50, moderate
    --100 easy @ 1:45
    --200 neg split @ 3:15
    --300 moderate @ 5:00

    400 pull

    200 w/d

    TTL: 3400 yards


    I did swim both Sat & Sun at the community pool:

    Sat: 500 w/u
    2 x 150
    2 x 100
    2 x 50
    200 w/d
    TTL: 1300 yards



    Sun: 500 w/u

    3 rounds of 4 x 25:
    --1/2 easy, 1/2 fast
    --1/2 fast, 1/2 easy
    --all easy
    --all fast
    * rounds 1 & 3 free, round 2 breast

    4 x 100, done as 25 breast/75 free, 25 free/25 breast/50 free, etc.

    2 x 50, one easy, one fast

    200 w/d

    TTL: 1600 yards


    while it is definitely convenient walking about 7 minutes to the community pool, the water is so warm now that it is really tough to get moving. both days I went after walking the dogs, so I was already warm (and Sunday bitten from bugs).

    the warm community pool does make me feel better at Sendero, at least initially. the aerator was still on when I got there. I would have been fine if they just left it on.


    These workouts put me at 39 miles for July, which is the most so far this year! I swam all but 3 days.
    and that probably explains my meet performance. when I swam with Mesa, I regularly got in 50+ miles 2-3 months a year (most 40-45/month). most of this year I was about 30. and much of what Paul gave us was good quality stuff. I don't think I want to do quite that much, but 40 miles/month for the rest of the year would be a good goal. it is tough, but after I lift I need to get in about 1500, and not just straight swimming.
    Categories
    Swim Workouts
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