View RSS Feed

All Blog Entries

  1. 04.24.12 - Tuesday workout

    by , April 24th, 2012 at 10:12 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Kent. Pool temp ~84. Woke up 20 minutes late this morning in a cold sweat. Made it to practice on time but its not like me to completely miss the alarm clock for 20 minutes.


    400 Warm up

    10 x 125 Up/down Kick - 2:00
    50 Easy
    We modified the original a bit because we misinterpreted it and nobody could make the interval. We figured it out for the second round:

    8 x 125 Up/down Kick/swim - 1:50
    * 1st 25 fly kick
    * Base stroke free
    * Up/down after fly kick is backstroke
    50 Easy

    5 x 200 Pull - 2:30
    Made the first 2 on a 2:20 interval and then Dave called a "time-out" to change the interval to 2:30. Not sure why... he was making them easy. I was in trouble after the first 2 200s so no complaints from me. Made the final 3 on 2:18-2:19.

    200 Cool down

    (3950 Total)
    Swim Workouts
  2. real easy day

    by , April 24th, 2012 at 08:01 AM (Mixing it up this year)
    Still not feeling great, left shoulder is a little impinged if I move wrong. I did some start and my last one of fly actually felt more normal but that didn't come till number 8.

    Over all I don't feel like crud but I don't feel fast either. I know I have to trust my training and once my mental attitude kicks in everything will be fine.

    500 free w/snorkle every 4th lap kick
    4x25 shooters w/fins actually made all of them
    25 build +25 ez @ 2
    50 ez
    50 burst + cruise@ 1:30
    50 ez
    25 up tempo + 75 ez
    8x50 from block alt free/fly

    100 long +loose in 1:29

    Total 1400 yards
  3. Monday, April 23, 2012 5:00pm

    by , April 24th, 2012 at 12:22 AM (Fast Food Makes for Fast Swimming!)
    Back in the pool again...took off a whole 25 hours since my last race on Sunday!

    Lap swim at the YMCA, luckily I was by myself for the first 45 minutes so I could get in some good work. I guess all the Tri-guys are using the upper 80 degree weather to work on their biking/running. Who knows why they'd want to do that in this heat? (Yeah yeah Arizonians...I know you're already at 300 degrees or more by now, but for us, this is hot.)

    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    4 x 100 IMO (50 Drill, 25 Build, 25 Fast) @ 1:30
    8 x 50 Kick w/ board @ :55 (:45-:47s)

    8 x 150 Free Pull @ 1:55 (held 1:42-1:45s)

    12 x 50 (25 Fly, 25 Free) @ ~:50/1:00 depending on my spacing in the lane

    100 Free

    3400 Yards

    3 weeks of this stuff to go, plus I'll probably do a little hill climbing on my bike over the next couple weeks when I get a chance. I can leave from my house and head up toward Mission Ridge, the local ski resort, and gain over 3,000 ft. of elevation in 10-11 miles. Plus the downhill is a kick in the ass on the way home! I can get over 45 MPH on my mountain bike (I had a car pace me once to let me know that).
  4. Missing workout...

    by , April 24th, 2012 at 12:09 AM (Alex's swim journal)
    I wanted to post this workout, because I don't want to forget it and didn't get a chance to blog last week (Friday) after I did it:

    10 x 100 (no rest, alternated hard and easy)
    100 breast
    10 x 100 (no rest, alternated hard and easy)
    100 breast
    10 x 100 (no rest, alt. hard/EZ)
    100 breast
    200 free at Base + 5
    =3500 SCY in 1:02.00

    On these the "hard" was BASE -5; EZ, BASE +10. For me BASE or BPI is 1:40/100. A nice continuous swim, but with enough variety to make it feel like a more structured workout. I like the active recovery (my form probably fell to in the last 1000), but I had to lower my expectations on the times I could hold for those faster 100s (I like to be under 1:30 rather than at 1:35)... which in turn got me swimming at a pace that I hadn't used in a while. The "somewhere between fast (for me) and my BASE" pace? Interesting.
  5. Weekend swims... search for lakes/kayak

    by , April 23rd, 2012 at 11:53 PM (Alex's swim journal)
    Haven't had a chance to blog in a while, but have managed to get my swims in over the last few days: Saturday's was a 7000-yarder; 4 miles of more or less continuous swimming (took a bathroom break at 4K), which took about 2:07.00. I was doing a kilometer every 19 minutes for the first hour or so, but then dropped off pretty steadily after that. Have I mentioned how tired I am of doing these long swims trapped in an SCY box? Anyone swimming in the lakes in southern Wisconsin or North-east Illinois yet? I'm looking for spots that might allow swimmers before the "official" opening of many of the open water venues (Memorial Day weekend).

    Sunday I did another two miles (3500 SCY); a pretty relaxed, recovery swim... well, actually it was more "slow" than "relaxed"; but it was a recovery swim.

    Today I got in during the lunch hour and to give my usual free-style muscles a break I did a lot of kick drill and other strokes (which slows me down quite a bit because I just don't practice breast and back often enough). 3000 SCY: first 1000 warm-up and kick drills, next 1000 alternating breast and back 100s, last 1000 alternating free and pull 100s.

    I'm just a hair short of 180 miles on the year now. This week I'm going to do one really tough workout (probably threshold 200s and "sprint" 50s) and then do a lot of recovery yards, experimenting with different paces, working on form. I hope to get in 12K this coming weekend for a long swim... maybe hit the garage sales looking for a deal on a kayak for my boys to follow me around in! (I keep offering this duty to my wife, but she seems *yawn* unimpressed by the possibility... even though I would totally kayak for her... you know, if she actually swam).
  6. Monday 4/23/12

    Monday 4/23

    PM only SCY

    600 (200 swim/100 side kick)
    400 IM (kick/swim/drill/swim)
    4 @ 1:10 (50 fingertip drag+zipper/25 build)
    2 @ 1:00 D1-2
    2 @ 1:00 D1-2

    3 @ 5:00 D1-3 (4:26, 4:21, 4:18)
    3 @ 4:40 hold low red HR (4:21, 4:20, 4:18, 26/10)

    2x200 @ 3:00 (50 side kick/50 swim/50 drill/50 swim)

    3x300 @ 4:00
    #1- 200 dps/100 fast (3:18)
    #2- 100 dps/200 fast (3:11)
    #3- 300 fast (3:00)
    3x100 @ 1:30 perfect stroke (1:07s)
    6x50 fast free kick w/ board (:40s)

    300 EZ

    Total: 6200
    Swim Workouts
  7. Monday 04/23/12

    by , April 23rd, 2012 at 10:10 PM (Workout Swimmer)
    First day back after my last surgeries - left arm felt really weird - couldn't pull with it properly, but it felt good to get back in there. It's a good idea to do back/free for warm up - really helps the shoulders get ready to swim - and helped me feel a lot better. Only did about 1600
    24 x 50; 6 swim, 6 kick, 6 back/free, 6 breast/free
    3 x 100 IM
    3 x 100 kick/free
    Total: 1600 SCY
  8. Thursday April 19th

    Santa Clara Masters - LCM

    300 swim before practice started
    12 x 50 @ 1:15 reverse IM order

    6 x 100 @ 2:30/2:15 pull with buoy and paddles

    2 x
    * 200 IM @ 4:00 moderate
    * 100 free @ 2:00 easy
    * 100 IM fast

    8 x 50 @ 1:15, odds breath every 7, evens breath as few times as possible (went 3-4 breaths)

    200 warm down, at least 25 double arm back

    * 2900 *
    Swim Workouts
  9. Wednesday April 18th

    Warm-up (1600)
    1 x 200 swim
    6 x 50 @ :10 rest - 2 fist drill, 2 zipper drill, 2 catchup
    4 x
    * 3 x 50 @ :45, race pace
    * 1 x 50 @ 1:10 easy
    8 x 25 @ whatever, odds fast, evens easy
    1 x 100 easy

    Set I (400 set / 2000 total)
    8 x 50 kick @ 1:10

    Set II (1200 set / 3200 total)
    6 x 200 @ 4:00, descend 1 - 3

    Wrap-up (200 / 3600)
    4 x 50 @ 1:15 no-breather
    200 easy

    * 3600 *


    Another of Susan's taper workouts. I am not tapering for Nationals, but I have decided to swim in the Quicksilver Swimming Masters Spring SCY meet this weekend so I didn't mind the rest.
    Swim Workouts
  10. Tuesday April 17th

    Santa Clara Masters

    400 swim
    200 IM drill/kick
    200 swim

    16 x 50 @ 1:45 kick, IM order

    8 x 50 @ :10 rest free drill, 2 fist drill, 2 zipper drill, 2 shark drill, 2 swim

    2 x 200 @ 3:30 pull with buoy and paddles

    200 easy



    I was planning to give test drive another of the Masters teams in Silicon Valley this week, but on closer inspection non of their workout times is ideal for my schedule so I decided to stick with Santa Clara Masters.
    Swim Workouts
  11. Back From Ban, Catchup, Monday, April 23

    by , April 23rd, 2012 at 04:31 PM (The FAF AFAP Digest)
    Back from the verbal dueling ban! I read everyone's blogs while gone, but missed commenting on them. I did virtually nothing last week, and now the taper b*tchies have set in. I was somewhat worried that they took their time manifesting. It's also somewhat puzzling to me that I am not just hating this third week of taper ....


    40-45 minute slow post meet swim

    Got a 90 minute deep tissue massage, which felt great after the meet. Since I seem to have trouble recovering from massages, I decided to do one 11 days out rather than the week before.

    I was sore from the meet despite only doing 5 x 50, and my shoulder/scapula could feel the ballistic sprinting. A friend also told me that acupuncture + cupping was the equivalent of a deep tissue massage (soreness, toxin release, etc). Since I did that on Thursday before Zones, that may explain why I felt so blah and tired both days. Lesson learned! None of that the week of a meet.

    Hereís a vid of my 50 fly that SwimShark kindly took. I'm in lane 5, 4th lane from the bottom. [nomedia=""]50 fly - YouTube[/nomedia]. As I thought, I should have stayed under a bit longer on the second length and had a subpar breakout. Happy to see a snappy start and turn though.




    Warm up:
    600 choice
    12 x 25 shooters w/fins
    50 EZ

    Speed Sets:

    5 x 50 torque drill (no paddles)
    50 EZ
    5 x 50 burst + cruise @ 1:30
    100 EZ
    5 x 50 burst + cruise @ 1:30
    100 EZ
    16 x 25
    odds = up tempo @ :30
    evens = EZ @ :45
    200 EZ

    Total: 2550

    Acupuncture/Cupping, 60 min

    Rehab/Stretching, 30 min

    -- Felt sluggish as expected after yesterdayís deep tissue. I suspect Iíll feel this way until later in the week, especially after adding on the acu/cupping.




    600 various

    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    50 EZ

    4 x 50 fly drill @ :20 RI
    4 x 50 back drill @ :20 RI
    4 x 50 breast drill @ :20 RI
    100 EZ

    Total: 1700

    Still sluggish in the water, as expected. I cancelled an ART appt for tomorrow, as I still feel beat up. Better to let the tissues rest, I think. Slightly concerned that there is no evidence of taper bitchies ...



    I meant to swim today, but life got in the way. Teen Fort and I went in for Prometheus Celaic testing (antibody and genetic testing). Between appts with the gastro and being sent to the wrong lab, this took forever and F bombs were dropped. So the first evidence of taper bitchies may have come to the fore. Though I would have been highly annoyed in any event today.




    Warm up:
    600 choice
    10 x 25 shooters
    50 EZ

    Speed Sets:
    5 x 50 torque drill @ 1:30
    50 EZ
    5 x 50 burst + cruise @ 1:15
    50 EZ
    10 x 25
    odds = up tempo backstroke
    evens = EZ
    50 EZ
    1 x 25 @ 90%
    free, 10 mid
    125 EZ

    Total: 1950

    Acupuncture, 45 min

    Last acupuncture treatment before Nats. Skipped the cupping to avoid a deep tissue type effect. The acupuncture still made me feel sleepy. Shoulder/scapula feels much better though after 2 more treatments.



    20 min rehab exercises
    40 minutes stretching

    Swim/SCM/Solo @ Gym pool

    500 various
    2 x 50 torque drill
    2 x 50 power kick to 15 m + cruise
    5 x 50 burst + cruise
    50 EZ
    12 x 25
    odds = up tempo
    evens = EZ
    100 EZ

    Total: 1400 m


    Taper b*tchies and jitters have hit! The bod still feels tired though. Iíve been trying to get a lot of sleep, but Iím not sleeping very soundly. Iím somewhat worried about getting up early 3 days in a row at nationals (where I likely wonít be sleeping well anyway). Iíd love to be able to sleep in Saturday, and wish the 100 IM were my afternoon event ... Events are earlier than I expected with 10 lanes being run. I just donít want to be exhausted by the time Sunday rolls around.



    No swim
    Foam rolling, 10 min
    Allergies starting to really bother me with sore throat and chest congestion.

    Updated April 23rd, 2012 at 05:38 PM by The Fortress

    Swim Workouts
  12. Monday April 16th

    Warm-up (1200)
    400 swim
    4 x 100 @ 1:50, 50 catchup / 50 swim
    4 x 100 @ 1:40 gentle descend

    Set I (400 set / 1600 total)
    8 x 50 kick @ 1:10

    Set II (1600 / 3200 total)
    2 x
    * 2 x 100 @ 1:50 DPS
    * 2 x 100 @ 1:50 hit 1:20
    * 2 x 100 @ 1:50 hit 1:18
    * 2 x 100 @ 1:50 hit 1:16

    Wrap-up (400 / 3600)
    4 x 50 @ 1:15 no-breather
    200 easy

    * 3600 *


    Another workout with Susan, who is tapering for Nationals.
    Swim Workouts
  13. Workout 04/23/12:

    by , April 23rd, 2012 at 04:23 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK w/u

    10 x 50 on :50
    - Odds: kick
    - Evens: stroked drill

    2 x 100 FR pull with buoy on 1:30
    2 x 200 FR pull with buoy on 2:40

    4 x 50 Quarter's strong FR on :50
    1 x 50 AFAP (went 27.35)

    150 loosen
    (Solo/Rec/1900yds/35 min)

    Nice to be home again, and I was happy to get into the water. We did plenty of walking during vacation over the last ten days, but I only managed to get the one OW swim in. On the bright side, I only packed on 5 pounds

    My shoulders are stiff from a lot of time either lugging a backpack or sitting in either a plane or bus seat - no way to get really comfortable in either one, especially when considering that from wake up call to my bed, travel home was 27 hours yesterday. Sneaky six hour time change with the westerly travel back to the states included. My pulls did not feel altogether fast, but I came in around 1:11 and 2:29 so they had some speed.

    Found this group on facebook with some funny stuff, and this one is how I feel - legs are good, but arms have escaped me for the moment.

    Getting ready for our mini meet this weekend. So far only eight entries, so I am putting out ABP for any swimmer interested and will bump the lanes in the forums to see if any more are able to make it. Also, got my 50 mile GTD cap today, and now I am less than seven miles to 100.
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -04/24/12

    by , April 23rd, 2012 at 02:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 -

    4 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    5 X 200 free 3:20
    5 X 100 free 1:40
    1&2 are moderate pace. Descend 3-4-5 .

    1 x 200 Im 4:00
    1 x 100 stroke 2:15
    2 X 50 stroke 1:15
    Two rounds, break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Monday, 4/23/12

    by , April 23rd, 2012 at 01:14 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Was slow this morning. Probably tired from weekend. Spent Both days doing yard work and did 21 mi bike ride each day.

    Warm up (900)
    500 choice
    8 x 50/1:00 - odds= pull w/paddles
    - evens= kick using paddles as kick board

    Main Sets:
    Set #1- (300)
    2 x (4 x 25) @ :30
    1= breakout
    2 = build into race pace turn
    3 = EZ
    4 = 90%
    50 EZ

    Set #2 - (450)
    5 x 50/1:00 - 1:30
    1 = smooth dps
    2 = 35 fast @ 90%
    3 = 50 fast @ 90%
    4 = cruise
    5 = AFAP

    200 EZ

    Set #3 - (1200)
    6 x 200/3:30
    1= build - dps
    2 = negative split
    3 = fast, broken @ 100 for :10
    4 = EZ
    5 = fast, broken @ 50's for :10
    6 = EZ

    Total: 2850 yards

    Updated April 24th, 2012 at 12:38 PM by poolraat

  16. 04.23.12 - Monday workout

    by , April 23rd, 2012 at 10:23 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Howard. Pool temp ~84. Felt better than I have in the last couple weeks. Rested yesterday (no soccer ) which helped a lot.


    400 Warm up
    200 Free
    3 x 100 IM

    2 Times through
    * 4 x 50 Fly/Free - :45
    * 4 x 50 IM Order - :50
    * 2 x 250 (50 fly/150 free/50 fly) - 1st iteration 4:00, 2nd 3:50

    25 Easy

    6 x 50 - 3:00 sprint from blocks
    I did 3 breast stroke sprints in the high 33s to low 34s. Kind of disapponting. I was hoping I could get somewhere in the high 32s. Did one fly sprint at around 32. Drank some water with about 10 yards to go. Could have gone a lot better. Remaining 2 sprints were free - 27 and 28. Those both felt really good.

    75 Easy

    4 x 50 Fly/Free - :45
    4 x 50 IM Order - :50
    2 x 250 (50 fly/150 free/50 fly) - 3:40
    Went one more iteration from the main set. Little bit harder after some sprinting but I was making 3:20 and had time to rest for the second 250.

    100 Cool down

    (4100 Total)
    Swim Workouts
  17. no energy, no sleep...not good

    by , April 23rd, 2012 at 08:42 AM (Mixing it up this year)
    Work has been a nightmare this weekend. The go-live has kept me on the phone and working past my bed time.

    Last night I could not stay asleep then I got paged at 4am worked for a half hour and drove to swim practice.

    500 free
    4x50 dril @:20 RI did 1 arm fly
    6x50@:20 RI shooters w/fins cruise the rest of the lap
    8x50@1:30 burst + cruise alt fly/free for the burst

    25 @90% + 75 EZ went 17 on this
    2x25 from a dive good breakout

    Total 1500 meters

    The one good thing I can say....."I AM NOT ON-CALL ANY MORE!"
  18. Sunday, April 22, 2012 USAS Pentathalon Meet Results

    by , April 23rd, 2012 at 12:44 AM (Fast Food Makes for Fast Swimming!)
    I played my "Master's swimmer" card for this meet, and only signed up for one of the three days of the meet.

    This was a Triple Pentathalon Meet, which was a good setup. Most of the kids did all three of the pentathalons.
    Friday night was the sprint version 50s of all strokes, plus a 100 IM (not worth my time).
    Saturday was a middle version 100s of all strokes, plus a 200 IM (doable, but still not my style)
    Sunday was the distance version 200s of all strokes, plus a 400 IM

    This looked to be the least populated day of the whole weekend after looking at the results of previous days. It was still good, and I had ample rest time between events, especially since they ranged all ages from 8 & U to 15 & Over. Almost too much rest, since I took a power nap between the 200 Back and 200 Breast.

    400 IM - 4:31.81 (+1.5 seconds from last week)
    2nd Place
    Not too bad. A week after my taper meet and still able to go quick. It was a bit rough though.
    27.28 / 31.76 (59.04)
    36.06 / 35.87 (1:11.93)
    40.27 / 40.32 (1:20.59)
    30.52 / 29.73 (1:00.25)

    200 Back - 2:15.63 (+4.5 seconds from last week)
    4th Place
    31.79 / 34.92 (1:06.71)
    35.00 / 33.92 (1:08.92)

    Insert Power Nap Here

    200 Breast - 2:31.28
    4th Place
    32.28 / 38.84 (1:11.12)
    40.30 / 39.86 (1:20.16)

    200 Fly - 2:08.80 (+4 seconds from last week)
    2nd Place
    18.91** / 42.08 (1:00.99) <--slowest go out I've had in a while
    34.01 / 33.80 (1:07.81)
    I didn't really have the incentive to go after this race like I really wanted to. Still did fine, but wish I could do it over.
    ** I didn't really go out that fast. They were doing dive-over starts at the meet, and I'm sure the person was exiting the water late and set off the pad.

    200 Free - 1:57.00 (??? Whatever)
    4th Place
    26.91 / 30.34 (57.25)
    30.45 / 29.30 <--This only picked up because I raced a guy to the finish that I saw across the pool (and beat him).

    They did an podium style awards ceremony for all age groups in the pentathalon events each day. This was really cool. I could tell all the kids loved being able to get up on the podiums with their medals around their necks like they'd just won the Olympics.
    In the 15 & Over division, I ended up with the 2nd place award.
    The 16 year old in first place was 1 minute 12 seconds ahead of me on total time, and the 3rd through 6th place guys were all pretty close behind me, so it was a close race. I was thrilled to end up in 2nd place overall.
    I had lots of compliments from parents and officials about how I was doing, especially coming to swim on the "hard" day. That's just my style.

    Now it's just time to train for about 4 weeks plus 1 week taper before heading to Canadian Nationals.


    Oh yeah...Chowmi: I did have my pre-meet McDonalds meal, a post meet McDonalds meal, and a 2/3 drive home McDonalds ice cream cone.

    Updated April 23rd, 2012 at 12:50 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  19. Sunday LCM workout

    by , April 22nd, 2012 at 04:40 PM (Chowmi's Blog)
    I probably would not have blogged today, but I thought Fort might appreciate more reading material, as it appears she is not back just yet.....

    Recap Saturday:
    I skipped P90X on Friday so doubled up.
    AM - Yoga on my own;
    PM - Legs and Back
    I substituted all shoulder strenghtening/rotator cuff type arm exercises for the pullups, and did all the leg stuff.

    Sunday, LCM SMU outdoor pool
    Bobby Patten on deck but I wasn't going to do the proscribed workout anyway!

    500 warm up
    I actually did this entire thing without stopping!

    4 x100's kick on 2:00
    Speedo B&O Optimus fins; kick on back
    held between 1:18 nd 1:20
    Went strong and goal with these fins is to kick as fast as I can swim the same set.

    6 x 150's on descending interval. about 2:20's or so, I wasn't really listening.
    =================> no.
    Per each 150, 1 strong 50, easy swim and turnaround in the middle after last person for just over another 50 total.
    3 fly; 3 free
    fastest fly 37ish; fastest free 33ish

    4 x 100's swim or pull on 1:40
    ============> no.
    4 x 100 kick on side with Speedo fins and snorkel; face turned down but kick on sides

    4 x 150 on faster interval
    ==============> no. same thing
    1 fast 50; then easy swim and turnaround in middle
    odds fly; evens free.
    fastest fly 40ish; fastest free 35ish

    The End


    This was my first LCM practice in a long long time! It wasn't that bad since I was able to modify it. But I really ran out of steam by the last round and could only must a 40/35 on the fly/free. My kick was quite strong and I gloat over being able to use my snorkel while on my side. That really helps me just focus on the kick instead of turning the head to breathe.

    Tonight: Cardio X, my favorite!!!

    My summer meet schedule, of which I will likely do most but not all:

    04/29 Local USA meet;
    05/06 Local USA meet;
    05/18-20 Texas Senior Circuit #3 at TAMU and/or Woodlands USMS meet
    05/22 - Happy Birthday to me!!! No swim meet.
    06/02 - Local USA meet;
    06/10 - Local USA meet;
    06/24 - Local USA meet;
    06/25 - DAMM USMS meet

    Off......there are 3 more local meets plus USA sectionals, but I am not planning on swimming those right now.
  20. Just like ballet class!

    Sometimes in ballet class, usually in the midst of an excruciating barre exercise where weíve already done some ungodly number of painful repetitions and itís sinking in that there are still 16 measures of music to go, our teacher will look around and ask ďYouíre not feeling sorry for yourself are you?Ē Hint: the correct answer is NOT ďYes, very much so!Ē Itís not even actually a question, just a gentle reminder to concentrate on performing the task at hand rather than on how we might be feeling about doing it. And it generally works.

    I was having to ask my own self that question this morning. I had met Hannah at Riverbank for early morning lap swim. It was my sixth day in a row of swimming, I was feeling a little beat up from a tough swim at the beach yesterday, plus still tired from a late night before. After we finished warmup, I asked Hannah if she had any set in mind. She did indeed: 3 (slightly) broken 1000s. All free, I asked, hoping there would be some sort of catch that would make the set seem, well, less like broken 1000s. All free, she confirmed, beaming.

    I admit I was skeptical, but her enthusiasm was contagious, so I agreed, and ended up very glad I did. The 3000m seemed to fly by. I liked the way Hannah broke things up (she had riffed off the broken 500s we did on Friday, turning them into LC 1000s, adding one, and topsy-turvying the middle rep). And I added my own little touches to keep things interesting. Hereís how it worked out:

    1100 lcm warmup (400s, 200k, 200p, 300 d/s by 25)

    3 x broken1000:
    400 FR [pull with paddles]
    300 FR [I did 2 x 100fr/50bk]
    200 FR [pull with paddles]
    100 FR [50fr/50 bk]
    Masters minute
    100 FR
    200 FR
    300 FR
    400 FR
    [I swam these all FR, but negative split them dramatically (ie 5-8 seconds/100, ie I kind of dogged the first half and pushed the second half hard.)]
    Masters minute
    400 FR [pull with paddles]
    300 FR [2 x 100fr/50bk]
    200 FR [pull with paddles]
    100 FR [50fr/50 bk]
    [Here I somewhat combined the first and second rounds, but negative split these last four pieces more reasonably, with 2-4s difference between the 1st and 2nd halves.]

    100 easy

    IM set
    4 x 150 fr/st/fr sandwich, st = IM order
    200 IM strong

    500 warmdown + play

    It was one of those rewarding workouts where the more energy I gave the more I had, and the better I felt. Itís good to be reminded that can happen as OW season approaches!