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Swim Workouts

  1. Mon-Wed 0724-07262017

    by , July 26th, 2017 at 03:00 PM (aztimm's training blog)
    Mon AM swim @ Sendero

    500 w/u

    9 x 50 kick @ 1:00, done as (w/fins, board except back):
    * 3 rounds, desc each 1-3
    * I also did them as dolphin, back, flutter

    6 x 75 @ 1:20. drill/swim/drill by 25

    6 x 100 @ 1:30, desc 1-3, 4-6

    200 neg split

    3 x 100 @ 1:30, ascend, start fast, then slow

    2 x 75 @ 1:15, drill/swim/drill

    3 x 50 kick @ 1:00, did breast

    200 w/d

    TTL: 3000 yards



    Tues: after weights at the gym I did an 800 yard swim. the first 200 easy, then built to 700, last 100 easy



    Wed AM swim @ Sendero

    400 w/u

    6 x 100 @ 1:35, 50 drill/50 swim (wore fins)

    3 x 100 @ 1:40, 50 kick/50 swim (wore fins, used board for kick)

    400 moderate @ 6:00

    200 neg split @ 3:00

    4 x 100 @ 1:30...odds moderate, evens neg split

    6 x 50 @ :50, all fast

    300 pull

    200 w/d

    TTL: 3200 yards


    general notes:
    * our coach is on vacation this week and one of the age group coaches is filling in for her. probably for the best. on Monday he said he didn't have a set, but created the one above for me and the other guy who did the meet, kind of as we went along.

    * I can't remember ever being so worn out and sore from swimming before. heck when I did the 4k o/w a few weeks ago, by Monday I was fine. there's definitely a difference between o/w and meets. this past Monday I still felt worn out and sore. I don't know how people swim Fri-Sat-Sun meets; thankfully I didn't even consider the Sunday part of the meet (originally I had thought of the 200 free/breast, 50s of those, and the 800 free).

    * I had wanted to do something on Sunday...at least an easy stretch-out swim, and was planning to. then of course we had a crazy pop-up thunderstorm in the afternoon, so that didn't happen.

    * I was thinking back to when I last did a meet, I think about 5 years ago. at that time I was either running or cycling, in addition to swimming 5-6 times a week. I probably weighed 20-30 pounds less. I am actively trying to shed 15 pounds from where I'm at; my doctor said that 1-2 pounds a month is a better approach than a massive amount at once. And doing the smaller amounts makes it easier to keep a steady weight.

    * I really want to do the Deep Eddy Mile in a few weeks, but they say you need at least a timer, and possibly another helper. I may take a chance and just show up solo and see if I can convince someone to help me, maybe do a trade. I've been wanting to try that pool anyway. My other half will be out of town so no help there. The registration fee is a bit steep...
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    Swim Workouts
  2. Fri-Sat 0721-07222017: USMS South Central Zone Meet

    by , July 22nd, 2017 at 11:04 PM (aztimm's training blog)
    firstly, I did go to the gym on Thursday, and did a usual chest/triceps workout. and yes, I regretted it during the meet.

    I did go to swim workout on Friday morning, but only swam about 2200 yards. water was very warm. the coach helped me and the other guy going with a good meet warm-up. she seemed upset that she wouldn't see us live (she was on her way to a vacation in Colorado right after workout).

    then the meet.

    I'll do something different this time. rather than give specifics on each race, I'll give an overview of my thoughts.
    I did swim the 1500m free on Friday, then on Saturday I did all of these:
    * 400m free
    * 100m breast
    * 100m free
    * 50m back


    the good:
    * the Texas A&M nautatorium is fantastic! I'd have to say the best pool that I've done a meet in (the list is quite limited), and one of the best pools I've ever been in.
    * water was nice and cool. when I first jumped in to warm up it felt a bit brisk. especially compared with swimming outside at Sendero.
    * the meet was very well run. plenty of timers, and counters for the 1500. they were pretty close, maybe even a bit ahead, of the timeline they posted.
    * I won my age group for both the 1500 and 400 free. (there was just 1 other for 1500 and 2 for the 400). I also got a PB for the 50 back--since I had never swum it before.
    * they actually gave out real medals for 1-2-3 place. I remember getting ribbons at some meets ages ago, and a medal for the Statue of Liberty swim, but can't remember getting a real medal for a swim meet ever.
    * I beat my teammate in our 100m free smackdown race! we were seeded in lanes 4 & 5 (we didn't plan it). he was ahead, then I gave what I had left in the last 20m or so...and came in .20 ahead! we have a video, I'll have to upload a video someone took for us.
    * swimming long course didn't seem as much of a shock as I expected. I think doing the o/w swim 2 weeks ago helped.
    * it felt like there were enough people there for good competition.
    * they had touchpads at both sides of the pool, so there are splits every 50. I don't think I've ever seen that before.


    the bad:
    * this is probably one of my worst meet performances in years. I thought I padded all of my seed times and don't think I made any. some were close.
    * I wish people would seed themselves with realistic seed times. at least put forth a guess. if you swim with a coach, ask them for something realistic. yea, it sucks to wait around to swim the 1500 in the 4th heat, but sandbagging your time to 50 min, then coming in at 19 min isn't cool.
    * with the location in College Station, about 2 hours from the DFW, Houston, and Austin areas, there's no excuse to get more than 200 swimmers. there must be at least 4000 masters swimmers in those areas. and it seemed there were more from San Antonio--even further--than anywhere else.
    * hate to say it, but I think I'm actually dolphin kicking too much. for the 100 free video, my teammate did 3 strokes before I surfaced, just beside him. I think 5-6 may be better than the 8 I've been doing. and get more out of them. unless I'm doing a 100 IM, I'll do as many as I can' to avoid actually swimming fly


    the ugly:
    * as I said earlier, I should not have lifted on Thursday. at around the 1000-1100m mark of my 1500 my chest started to feel like it was on fire.
    * I just couldn't seem to get things going for my breaststroke. I felt like I was swimming in slow motion. need to do more breast....and fast, maybe 25s.
    * I didn't quite recover from the 1500 on Friday night, then did the 400 free first thing Sat morning. it definitely wiped me out. I have no idea how people would go back for more on Sunday. I fell asleep around 10pm, but woke up around 4:30am and couldn't get back to sleep.

    The full results, with all of the splits are posted here:
    http://sidearmstats.com/tamu/swim/Gu...2017/index.htm

    I have decided that I need to do more meets. I seem to go kicking and screaming, but once I'm there I have a good time. Hopefully there's a decent venue for the zone SCM meet this fall. perhaps even something local. and get over my pool snob bit. almost any pool is going to be better than my gym, Sendero, and community pools. and any is better than staying home.
  3. Wednesday 07192017

    by , July 19th, 2017 at 09:42 PM (aztimm's training blog)
    Wed AM swim workout @ Sendero

    400 w/u

    300 kick

    300 done as 4 x (25 drill/25 swim/25 drill)

    12 x 50 @ :50, desc 1-3, 4-6, 7-9, 10-12
    3 x 200 @ 3:15, steady
    6 x 100 @ 1:30

    300 pull

    200 kick

    200 w/d

    TTL: 3500 yards

    water has gotten warm again. well maybe it never did cool off...
    just 1 other guy and i doing this together. when we were doing the 200s, the coach saw us on the side for a bit and said, "is that too much rest?" and we both immediatley answered, "NO!" with warm water you can never have enough rest. I held around 2:40 on those.
    I held around 1:20 for the 100s without really pushing myself too much.



    they've started posting things for the meet. psych sheets are out and heat sheets should come tomorrow:
    https://gulfmastersswimming.org/GMS/...250&artid=7821

    Unless something changes, it looks like I'll be in the fastest heat of the 1500
    I actually considered contacting and asking them to add 30 sec to my seed time, but figure I'll survive. I already padded my time a little, I hope. I'm very surprised that the fastest time is over 21 min; in AZ we'd always have someone be around 18 min.

    I'm debating if I'll go to the gym tomorrow, and if i do go if I'll do my usual or something else. given that I'm mostly just doing the meet for fun and see where I'm at, I don't think a single gym session will kill me either way.
    I do plan to swim Friday, but cut back a bit. no more than 3000 and nothing too fast (maybe some starts and bursts), and adding a bit to my intervals.
    Categories
    Swim Workouts
  4. Monday 07172017

    by , July 17th, 2017 at 10:15 PM (aztimm's training blog)
    Mon AM swim workout @ Sendero

    400 w/u

    2 x 150 @ 2:20, w/fins, done 50 drill/50 swim/50 drill

    200 kick, w/fins + board

    400 steady moderate @ 6:00
    8 x 50 @ :50

    300 @ 4:30
    6 x 50...odds free @ :50, evens stroke (breast) @ 1:00

    200, last 50 fast @ 3:00
    4 x 50 @ :45

    4 x 100 @ 1:30

    300 pull

    200 w/d

    TTL: 3600 yards

    just the 3 guys from our core group today, oen guy was a no show. there was a gal on the other side of me (triathlete) who was almost holding with us for a while. we're trying to build up enough people so we could get some relays for meets.

    I felt decent, after watching the GOT premier last night I was dreaming of Cersi...and actually thought about it for much of the workout.


    after I walked the dogs yesterday I walked down to the community pool for a short swim:
    500 w/u
    5 x 100, done 75 free/25 breast, with the 25 moving to front on #4. #5 all breast
    200 w/d
    TTL: 1200 yards

    the community pool has gotten so warm that it is tough to really do much in. better than nothing I guess, and always feels good to stretch out.
    Categories
    Swim Workouts
  5. Wednesday 07122017

    by , July 12th, 2017 at 09:44 PM (aztimm's training blog)
    Wed AM workout @ Sendero

    400 w/u

    5 x 150, done as (all w/fins), on about 10 sec rest:
    * swim
    * drill
    * swim
    * kick
    * swim

    4 x 50 @ :45, build each 50

    8 x 50 kick @ 1:00, with fins:
    * 2 x fly
    * 2 x back
    * 2 x free
    * 2 x breast (took fins off)

    2 rounds of:
    * 400 neg split @ 6:00
    * 2oo steady moderate @ 3:00
    * 100 choice @ 2:00

    300 pull, w/Agility paddles + buoy

    200 w/d

    TTL: 3650 yards


    for some reason the water felt just a touch cooler today. not cold by any means, but just a hair more pleasant (or less unpleasant).

    for the 100s choice I did:
    * 100 breast
    * 25 breast/25 back/25 breast/25 back (I'm signed up for a 50 back next week so figure I should train a little)


    after weights at the gym yesterday, I did this at the gym pool (SCY):
    400 easy w/u
    5 x 100 @ 1:30
    100 w/d
    just a nice 1000


    oh and I think the Hazleton swim cancel/date move may be a blessing in disguise. I've been wanting to do the Lake George, NY swim for years but just couldn't make it work. this year I'm making it work...I signed up for the 5k. I'd like to do the 10k, but my longest o/w has only been 5k, and you need to have done at least 2/3 of the distance. I'm sure I could have fudged things,
    the 5k has a late start (8:30 check-in), which is a luxury for an o/w swim, so at least that's a nice perk of that! (the 10k starts much earlier)
    Categories
    Swim Workouts
  6. Monday 07102017

    by , July 10th, 2017 at 09:04 PM (aztimm's training blog)
    Mon AM swim workout with the team @ Sendero

    300 w/u

    2 x 150, 50 drill/50 swim/50 drill, w/fins
    2 x 150, 50 kick/50 swim/50 kick, w/fins

    4 x 150 @ 2:15, build each
    300 @ 4:30 steady
    4 x 150 @ 2:15, 50 fast/100 moderate
    300 pull w/Agility paddles + buoy @ 4:30
    4 x 150 @ 2:15, all fast (I kept on my Agility paddles)

    300 w/d

    TTL: 3600 yards

    I was a little tired and sore from yesterday's o/w swim and the drive back, but I was determined to still get up and swim. the water didn't feel too horrible, although it has been a bit warm lately. maybe they are running the aerator overnight.

    last week we had a new guy start coming, and our other guy is back this week (he was traveling last week), so our core group of 4 was strong today. there were another 4-5 people doing different things too.
    we've been pressuring the coach to formally make us a team so we can get a group for a meet and do relays. right now we're all just registered unattached.

    I just found out today that the Hazleton swim that I've been planning to do, and have done several times, won't happen when it was scheduled. I'm exploring some other options...possibly the AC Pageant Swim and/or Avalon (they're a Sat-Sun, which is very tempting).
    Categories
    Swim Workouts
  7. Sunday 07092017: o/w swim @ Cedar Hill SP, TX

    by , July 9th, 2017 at 09:27 PM (aztimm's training blog)
    I had registered for this o/w swim back in December...almost forgot that I even had. since I got in so early, I only paid $30 to register, I was on the fence if I'd even show up until a few days ago. but I figured that I hadn't done any o/w yet this year, so this should be a good swim.
    http://tri-now.com/races/open-water-...e-aquathlon-2/

    I drove up yesterday. packet pickup was at a bike shop in Richardson, TX--which is way up on the other side of town! I was glad I went straight there before heading back to my hotel, which was about 10 min from the lake.

    arrived at the venue about 6:45. there was supposed to be a briefing with starts beginning at 7:30, with mine at 7:45. due to storms late yesterday, they were delayed to re-attach the buoys. I think I started around 8:15.

    took this picture when I first arrived:


    then this one just before starts:


    I did this swim last year, but it was in a different lake in the DFW area. this lake was much more convenient for getting to/from the Austin area (although with the I-35 traffic I use the term convenient loosely).

    anyway, they divided us into 4 groups:
    * women doing shorter swims (+ run)
    * men doing shorter swims (+ run)
    * women doing swim only (4k)
    * men doing swim only (4k)

    the 4k was 3 loops around a large square (the others had 1-2 loops around a smaller section)

    official water temp was 80F (air was in mid-70s at start, mid-80s at finish)

    I'd guess there were about 50 guys in my wave to start. the mosh-pit was very brief, maybe a minute, then cleared out nicely. right after that it seemed like I started catching some of the earlier groups.
    I was on a guy who was going at a good pace...but he turned with the swim + run group.
    after that I continued to pass women for that first leg.
    just as I was about to turn into the 2nd lap I could feel my cap getting loose. now for every o/w swim where I have to wear a cap I always joke, "maybe my cap will fall off." I didn't think it actually would...but I could feel my head cooling off, then next thing the cap was gone. I made no effort to keep it on or retrieve it, and felt so much better without it.

    the second lap was mostly uneventful.

    the third lap started out ok, just passing more women and even a few men. about halfway through this loop the chop really started to pick up (boats out on the lake). I made a turn and must have taken a bunch, had to do some breaststroke and clean out my lungs for a bit (a kayaker asked if I was ok, so I must have sounded bad).

    my, "official," time is 56:01, which I don't really believe. my Apple watch reported a time of 1:14, from when i first stepped in the water (deduct a little from that), 956 cal, but it didn't record a distance.

    overall, it was a good experience and I'm glad I went.

    next up: the zone LCM meet in 2 weeks at Texas A&M. I haven't swum in a meet for 4-5 years
    then I have the Hazleton, PA o/w in late Aug.
    probably part of the Highland Lakes swim (here in the Austin area) in Oct.
  8. Monday 07032017

    by , July 3rd, 2017 at 09:22 PM (aztimm's training blog)
    went over to Sendero for the AM workout:

    400 w/u

    4 x 100 @ 1:35, done 50 drill/50 swim, w/fins

    5 x 250 @ 3:45, starting with 50 fast/200 moderate, and the 50 fast moving through

    4 x 200 @ 3:15, moderate

    3 x 100 @ 1:30, done 50 moderate/50 fast

    200 pull

    200 w/d

    TTL: 3550 yards


    while I was getting ready to go I somehow pulled my back...it didn't pop, but sure hurt. I wasn't sure I'd be able to make it to swim, but I managed to get myself over there. once in the water I felt pretty good.

    water is definitely getting warm. those 250s just felt like a slog. I was happy when she told me the 200s were on 3:15, gave me plenty of time to catch my breath.


    I did swim over the weekend:
    Sat: 2200 yards in the community pool (I did 13 x 100, among other stuff)
    Sun: 700 yards in the gym pool (after some time on the treadmill and weights)
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    Swim Workouts
  9. Friday 06302017

    by , June 30th, 2017 at 07:57 PM (aztimm's training blog)
    after a week of crazy travel my body told me not to swim with the team this morning. I got up and started to get ready, then listened to it and slept a few more hours... it felt wonderful!

    After a nice walk with the dogs, and some work here/there, I made my way down to the community pool. it was almost 11am and there were actually a few other people in the pool. but when I started to swim laps they stayed out of my way

    800 nice and long and smooth

    100 free
    75 free/25 breast
    50 free/50 breast
    25 free/75 breast
    100 breast

    100 easy free

    50 free
    25 breast/25 free
    25 free/25 breast
    50 free
    50 breast

    200 w/d

    TTL: (I missed something, as my watch recorded) 2000 yards

    I was really glad I got to do some swimming, it helped loosen me up.

    last weekend I had a work trip to New Mexico for an event in Santa Fe on Saturday night. I actually swam (2200 yds) at a pool in Albuquerque on Friday while waiting for a friend to fly in.

    Monday I flew to PHL for a family event at the Jersey shore and flew back last night. although the beach was so very close...the water was quite frigid!
    I did stand-up paddleboarding again (had done it in Rio last year), and it is so much easier in a bay rather than the ocean. I tried swimming a little, but the water in the bay was also pretty nippy.
    I did some boogie boarding with nieces/nephews until my feet/legs turned numb and some very long walks along the beach, but not really any swimming to speak of

    I was on the fence, but finally registered for the Texas Zone meet in a few weeks at Texas A&M in College Station. I've done many o/w events, but haven't done a formal meet for at least 4-5 years. I definitely padded my seed times, but I'll have some softer goals within that. I registered for the 1500 LCM, 400, and 100 free, along with 100 breast, and 50 back (for fun, I swam it once at a meet about 15 years ago).

    I'm also registered for an o/w swim in the DFW area next weekend (Jul 9). I registered back in Dec when it was cheap and have a hotel booked that I can cancel without fee. Not quite sure if I'll go, but right now leaning toward going.

    Updated June 30th, 2017 at 08:03 PM by aztimm

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    Swim Workouts
  10. Wed-Thurs 0621-06222017

    by , June 22nd, 2017 at 05:27 PM (aztimm's training blog)
    Wed AM workout @ Sendero

    500 w/u

    400 done as 2x (50 swim-50 kick-50 drill-50 swim)...with fins

    8 x 75 @ 1:10, build each

    2 rounds:
    300 moderate @ 4:30
    3 x 100 build @ 1:30

    2 x 150 build @ 2:15

    6 x 50 @ :45...gave whatever I had left

    200 pull w/buoy + Agility paddles

    200 w/d

    TTL: 3700 yards

    we had our, "core," group (there's 3 of us who are there pretty regularly). we were together through the 300...then the fast guy took off and the other fell behind. the fast guy must have done an easy 50 or 100, as we did the 150s and 50s together.
    always more fun to do sets like this with someone.



    Thurs: another walk to the community pool

    did part of my, "fun with 600s," set:

    600 w/u
    2 x 300
    3 x 200
    4 x 150
    6 x 100

    2 x 50 fast, just to be different

    200 w/d

    TTL: 3300

    I had the entire pool to myself. not that I'm complaining, I'm enjoying getting in some swimming.
    Categories
    Swim Workouts
  11. Tuesday 06202017

    by , June 20th, 2017 at 09:24 PM (aztimm's training blog)
    got up early, walked the dogs. then after I got my work computer booted up and looked at some email, I walked down to the community pool:

    there isn't a clock. I sometimes use my watch, but today just went on feel.

    500 w/u
    5 x 100
    400, done 75 free/25 breast
    4 x 100
    300, done 50 free/25 breast
    3 x 100
    200, done 25 free/25 breast
    2 x 100
    100 all breast
    100

    200 w/d

    TTL: 3200 yards

    even though I didn't keep track while swimming, after reviewing my watch splits it looks like I quite solidly held 1:30 for the 100s, and about 1:35-1:40 for the longer free/breast sets.

    there was a woman kind of floating around when I got there (I've seen her a few times, she lives about 6 houses closer to the pool, yet drives there), but she was gone by the time I finished the 500.
    Categories
    Swim Workouts
  12. Monday 06182017

    by , June 19th, 2017 at 10:41 PM (aztimm's training blog)
    Monday AM swim workout @ Sendero

    400 w/u
    300, done 50 drill/50 swim (fins)
    300, done 25 kick/25 swim (fins)

    10 x 50:
    * odds free @ 50
    * evens stroke (breast) @ 1:00

    main set, 3 rounds:
    * 300 moderate @ 4:30
    * 200, neg split @ 3:00
    * 100 easy @ 1:30

    200 pull

    200 w/d

    TTL: 3700 yards


    I've been swimming almost every day, other than when I've been traveling. when I'm not swimming with the team I've been doing some solo swims in the community pool, with a focus on breast.
    Categories
    Swim Workouts
  13. Friday 05262017

    by , May 28th, 2017 at 04:40 PM (aztimm's training blog)
    Friday AM masters swim workout @ Sendero

    400 w/u

    8 x 50 @ :50, 25 drill/25 swim

    8 x 50 @ :50, 25 kick/25 swim

    200 build

    the following all done as 25 FAST, block (except back), get time at 25:
    25 fly, easy 25 free (about 20)
    25 back ,easy 25 free (about 18)
    25 breast, easy 25 free (about 17)
    25 free, easy 25 free (about 14)

    easy 100
    100 IM, fast off block (about 1:25)
    easy 100

    200 @ 3:00
    4 x 50 @ 1:00, free/nonfree
    200 @ 3:00
    4 x 50 @ 1:00, nonfree/free

    200 pull

    200 w/d

    (I may be missing something...)
    TTL: 3200 yards


    we've had our, "core," group for months, 2 other guys and myself. the coach also coaches kids teams and has gotten some other coaches to swim with us. and we've had a few college kids on break drop in. on Friday I think we had 12 people swimming, which worked out well...2 waves and we got in some decent racing (I always rib one of the young guys how he's 20+ years younger, yet slower than I am).

    I couldn't remember when I had last used blocks for swimming. I know I did once or twice at Nitro... I'm guessing it had been a year. they keep covers on the blocks at Sendero (so kids don't play around on them during open swim), and I've never seen them all uncovered like this.

    considering all this, plus that I haven't done much non-free in a while, I wasn't too disappointed with my times. and yes, my fly was legal...I don't mind doing an occasional 25 fly, preferably from blocks, as I just do tons of dolphin kicks and as few strokes as I can.

    it was also nice to see that my swimming fitness hasn't really gotten any worse as I've cut back on swimming. I'm now swimming just M-W-F with this team, then going to the gym on Tues/Thurs. My swim workouts are typically 3600-3800 yards. My gym workouts begin on the treadmill (about 3-4 miles), stretching, lifting, abs, and finish up with a swim (anywhere from 700 to 1500, depending on time and how I'm feeling).

    as for my swims for the year, I'm tentatively planning these:
    * o/w swim in Dallas on 7/9 (I did this last year, another lake this time)
    * o/w swim in Hazleton, PA in late Aug (I've done this several times)
    * Highland Lakes swim here in the Austin area (probably same as I did last year)

    There's a few other swims I'm mulling... a 10k in Lake Travis in Sep is one. and possibly a meet, depending when/where.
    Categories
    Swim Workouts
  14. Mon & Wed 0410, 04122017

    by , April 12th, 2017 at 09:59 PM (aztimm's training blog)
    Monday's main set:

    2 rounds:
    4 x 150 @ 2:15
    300 @ 4:30

    4 x 100 @ 1:30
    200 @ 3:00

    there was other stuff...total was 3700 yards


    Wed workoout:

    400 w/u
    200 done 25 drill/25 swim w/fins
    200 done 25 kick/25 swim w/fins

    main sets:
    400 steady @ 6:00
    50 easy @ 1:00
    300 neg split @ 4:30
    50 easy @ 1:00
    200 fast @ 3:00
    50 easy @ 1:00

    4 x 100 @ 1:30
    50 easy @ 1:00
    3 x 100 @ 1:25
    50 easy @ 1:00
    2 x 100 @ 1:20
    50 easy @ 1:00

    400 easy pull

    300 w/d

    TTL: 3500 yards


    we've had some great workouts with a good group lately. there's a young gal going to college this fall who is trying to get back into shape. and the coach has convinced some of the age group coaches to try masters...they're in mid-20s, and we rib them how they are slower than people 2x (or more) their age.
    today we had 7 swimmers, which was a nice sized group.

    I hadn't tried any intervals faster than 1:30/100 for quite a while. when the coach told us the set I was tempted to bail...but then thought that for 2 I could give 1:20 a shot.
    having others to swim with made the set more bearable...and yes I did make the intervals.
    I took off my drag suit for the 2 x 100, which I think gives me 2-3 sec per 100.
    Categories
    Swim Workouts
  15. Monday 04032017

    by , April 3rd, 2017 at 10:39 PM (aztimm's training blog)
    Monday AM masters swim workout @ Sendero
    Harrison (an age group coach) coached (Claudia did a half ironman in Corpus Christi over the weekend and stayed over there)

    400 w/u

    3 x 100 @ 1:40, 50 drill/50 swim
    3 x 100 @ 1:30, desc 1-3
    4 x 100 @ 1:40, 50 kick/50 swim

    200 moderate

    4 x 200 @ 3:00, build each 200

    100 moderate

    4 x 100 @ 1:30, desc 1-4

    100 moderate

    4 x 50 @ :45, 25 fast/25 easy

    300 pull

    100 w/d

    TTL: 3600 yards


    even though I haven't posted here, I've been back swimming--and other workouts--pretty steady for the past 2-3 weeks. the shingles are all gone, I do have some bruising in spots, but at least that doesn't get the looks like the bumps did. still a little light pain on my left side, but feels more like sunburn.

    we've had a good group of folks in the pool lately. Claudia also coaches age group kids, and she's been getting some of the other coaches to show up. last week there was a 17 year old girl, hadn't swum in a few months, but got a swimming scholarship to Southwestern University, in nearby Georgetown. I guess she decided she should get her butt in shape...I thought she'd blow me away in the water, but we were rather close (I was much faster for pull sets).

    some crazy storms moved through the area yesterday, cooled off the temperature and also the pool water. it was definitely crisp for the first 200, but I felt fine after that.

    for today's swim I felt good, about where I was at before the shingles hit. kept up with the faster guy, he got plenty of rest and I got about 10-15 sec on most.
    Categories
    Swim Workouts
  16. Sunday 03192017

    by , March 19th, 2017 at 09:02 PM (aztimm's training blog)
    went over to Sendero for a nice solo swim:

    600 w/u

    6 x 50 kick @ :55, w/fins
    6 x 50 @ :50, 25 drill/25 swim, w/fins
    6 x 50 @ :55, 25 back/25 free, w/fins
    2 x 50 @ 1:00, 25 fly/25 free, w/fins

    100 easy

    6 x 50 @ :55, 25 breast/25 free

    100 easy

    6 x 100 @ 1:30, swim w/Agility paddles

    100 easy

    3 x 200 @ 2:55, pull w/Catalyst paddles and buoy

    200 w/d

    TTL: 3600 yards

    Friday was my first day back swimming in 3 weeks. I got struck with shingles, which I never wish on anyone. it started with some odd muscle pains that I didn't know why they started, then after 3-4 days the rash started. the first week was horrible; along with the rash, I'd get woken up during the night with searing muscle pains, mostly in my side. the medicine the urgent care doc got me helped somewhat; at least there was something to help me sleep.
    the rash is dying down. you can still see it, and before I swam both Friday and today I told the coach/lifeguards, just so no one would freak out. it isn't contagious at this point (initially if you haven't had chicken pox it can be). it mostly just feels like a light sunburn now.
    if you are in your mid-40s or beyond, I'd highly recommend getting the shingles shot. supposedly it is geared for 50+, but I'm not there yet, and according to the doctor many patients he's seeing aren't either (he said it was his 5th shingles case in 2 weeks).

    the pool today was pretty busy, but thankfully I had my own lane the whole time. I got there around 2:15, and by 3pm it had cleared out. but then it looked like a swim team was getting ready to start after the pool closed at 4.

    otherwise I felt pretty good in the water. rather surprised I was able to hold the intervals I did... definitely no PR's, but hopefully a step toward getting back to normalcy.
    Categories
    Swim Workouts
  17. Friday 01272016

    by , January 27th, 2017 at 10:25 PM (aztimm's training blog)
    Friday AM masters swim workout @ Sendero

    500 w/u

    300 done 50 drill/kick/swim

    300, build by 100

    4 rounds:
    * 100
    * 3 x 50
    * 100, done 25 moderate/50 fast/25 moderate
    done as rounds 1 & 3 free, 2 & 4 non-free (did back/breast)
    intervals:
    * free--100s @ 1:30, 50s @ :50
    * stroke--100s @ 2:00, 50s @ 1:00

    100 easy

    4 rounds:
    * 50, focus on form @ :50
    * 50 @ 200 pace @ :50
    * 50 breath control (supposed to be 1 breath down, 2 back), @ :50
    * 100 recovery

    100 w/d

    TTL: 3700 yards

    we had 5 swimmers, the fast guy and I did the set together. I told him after workout how if he wasn't there that I'd slack off...then he said the same.

    air temp was a bit brisk, mid-30s, but water was nice and warm.

    I did a crazy trip over the MLK weekend (a few days in Bangkok). somehow I managed to avoid illness after. I didn't workout at all the first day back, and the second just walked the dogs.
    I think today was my 8th day in a row in the pool. if the weather is nice I really don't mind going over to Sendero for a solo swim. It is so close I feel guilty not taking advantage of it, plus I have an annual pass.

    unfortunately, the USMS meet in Houston in a couple weeks won't work out for me. but there will be a couple of people from my group there. I'll be doing a roadtrip back to Texas after picking up a new car.
    Categories
    Swim Workouts
  18. Monday 01092017

    by , January 9th, 2017 at 03:19 PM (aztimm's training blog)
    Monday AM team workout @ Sendero

    400 w/u
    200 done 25 kick/25 swim (wore fins)
    200 done 25 drill/25 swim (kept fins on)

    main:
    2 x 250 @ 3:45, done 200 moderate/last 50 fast
    easy 50
    2 x 200 @ 3:00, moderate
    easy 50
    2 x 150 @ 2:10, done 100 moderate/last 50 fast
    easy 50
    2 x 100 @ 1:30, moderate
    easy 50
    100 FAST for time (1:12)

    200 kick, w/board and fins (varied with dolphin, flutter, and back)
    400 pull w/buoy and Catalyst paddles, stretch out
    200 kick, w/board no fins
    300 pull, buoy only

    100 w/d

    TTL: 3700 yards

    air temp was in the mid-30s. chilly, but not crazy cold like it has been. water was warm, but not quite as toasty as normal. actually felt good during this set.

    was a nice set to start off the week, and held decent times. I think this marks 8 days in a row for me swimming, but some days were only 1500 or so. I'm heading out on a trip this Thursday and trying to workout every day until then.
    Categories
    Swim Workouts
  19. Sunday 01082017

    by , January 8th, 2017 at 09:20 PM (aztimm's training blog)
    catch-up:
    Thursday: short swim at the end of a gym session:
    600 w/u
    8 x 100 @ 1:30
    200 w/d
    TTL: 1600 yards


    Friday: can't remember all specifics, but the main set:
    broken mile:
    275, 250, 225, etc, with the last a 25. :10 between each
    TTL: 3600 yards


    Saturday: another short swim at the end of a gym session:
    600 w/u
    10 x 100 @ 1:30
    200 w/d
    TTL: 1800 yards


    Sunday: solo swim during lap swim @ Sendero
    initially planned on going to the gym. but after being outside to walk the dogs, I wanted to swim outside too. the water is heated--almost too warm. but it is great to swim outside on a sunny day in January, even if the temp is in the 40s

    700 w/u
    4 x 50 fist drill @ :50
    4 x 50 @ :50, 25 breast/25 free
    4 x 50 @ :50, 25 back/25 back kick (w/fins)
    4 x 50 @ :50, dolphin kick (w/fins and board)

    100 easy

    10 x 100 @ 1:30

    200 w/d

    TTL: 2800
    Categories
    Swim Workouts
  20. Wednesday 01042017

    by , January 4th, 2017 at 12:57 PM (aztimm's training blog)
    Wednesday AM masters swim workout @ Sendero, SCY

    400 w/u

    4 x 75 @ :10 rest, done 25 kick/25 drill/25 swim

    4 x 75 @ 1:15, build by 25

    100 easy

    main set:
    17 x 100 (in honor of 2017), done as:
    3 rounds of:
    --desc 1-3
    --easy
    --fast
    finishing up with a very easy, then a fast 100 for time.
    I did the first 3 @ 1:25, then dropped back to 1:30 (more time for the very easy before the fast)

    200 kick w/fins, I did 50 fly-back-free-breast (stopped to take off fins before breast)

    350 pull

    150 w/d

    TTL: 3500 yards


    there was a new guy who was just planning to swim laps on his own, but the coach and a few swimmers convinced him to swim with us. although he wore board shorts, I could tell during warm-up that he was fast.
    he started the 100s with the fast guy and I, but when I dropped back this new guy kept going.
    I chatted with him after, he had just moved here from Hawaii and is used to swimming o/w. I told him that if he was that fast in board shorts (with pockets), he'll fly through the water in a jammer or brief.

    I thought the set was good. challenging for me... I've been wondering if I could hold a 1:25 interval, and the answer is: not for very long. I probably could have suffered through a few more, or grabbed some paddles. so now my goal is the next time I do something like this to try 1-2 more at the faster interval.
    hard to imagine, but I remember back when I was in very good shape (and a good 20+ pounds lighter) I was able to do 10 x 100 @ 1:20

    temp was a little chilly, upper 30s. but as always, the water was nice and warm.
    Categories
    Swim Workouts
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