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  1. Long course and I wasn't alone

    by , January 18th, 2013 at 08:15 AM (Mixing it up this year)
    Today's workout I had company a young swimmer. We managed ok.

    500 free
    500 free kick w/zoomers
    500 free pull w/paddles & bouy & snorkel
    4x50 as 25 fly kick out 25 swim w/fins
    200 fly kick w/fins
    200 back kick w/fins
    4x50 as 15m kick 30m swim 15m kick
    200 ez

    Today 2500 meters
    Swim Workouts
  2. Thurs, Jan. 17, 2013 7:00-9:00pm

    by , January 18th, 2013 at 01:44 AM (Fast Food Makes for Fast Swimming!)

    400 Free, 400 Kick w/ board, 400 Free Pull

    10 x 100 Free @ 1:30 stretch out (1:12-1:15s)

    12 x 75 Free Pull @ 1:30 Desc. 1-3 w/ 3 stroke breathing (went :55ish/:51ish/:46ish)

    100 EZ

    Main Set:

    On the following I substitued all Fly for Backstroke, as my shoulder is a bit under the weather lately...but only for Fly swim. Free Pulling and other stuff doesn't bother it at all.
    400 IM relaxed (Ba, Ba, Brst, Fr)
    4 x 100 Sprint 1 of each stroke @ 2:00 (1:12/1:12/1:19/1:00)
    300 IM relaxed
    4 x 75 Sprint 1 of each stroke @ 1:30 (:55/:56/???/:45)
    200 IM relaxed
    4 x 50 Sprint 1 of each stroke @ 1:00 (:32/:33/:37/:27)
    100 IM relaxed
    4 x 25 Sprint 1 of each stroke @ 1:00 (just went fast)

    100 Free EZ

    4 x 25 Free Sprint @ :45 (I like sprint 25s)

    300 EZ and out

    5700 Yards
  3. Thursday 01172013

    by , January 18th, 2013 at 12:18 AM (aztimm's training blog)
    went over to Chandler-Nozomi for the AM lap swim

    700 w/u, done as a continuous--
    300 free
    3 x (25 free/25 back/50 breast)
    100 free

    9 x 50 kick, done as 3 rounds of (free, breast, fly)
    --board only

    100 easy

    5 x 100 kick, w/fins + board, done as 50 free/50 fly

    3 x 50 swim w/fins, 25 easy free, breather, 25 fly

    100 easy

    2 x 300 pull w/paddles + buoy

    200 w/d

    TTL: 2800 yards

    Chandler's Hamilton pool is still closed for repair, renovation, drain/refill, etc. it should re-open in late Feb. this is a decent pool, still ok but not as nice as Hamilton.
    it certainly doesn't have the crowds that Hamilton got. there were 2 people leaving as I got there, one guy got there around the same time I did, and one other got there about 10 min after me. they said today was the busiest all week! (yesterday they had 1 person the entire time and Tues no one at all)

    I used to complain about temps in the upper 30s in the morning, but after our recent very chilly weather, this morning's 38-40F actually felt rather pleasant. what felt even more pleasant was the 70+ in the afternoon

    water was definitely on the warm side. when I asked the lifeguards if there was a pace clock they looked at me as if I asked in Greek. but after yesterday's mega swim, it was for the best, I really didn't want to push too much today anyway. it felt good to do a mostly recovery set.

    even though I was working from home, I had a crazy busy day of calls....nonstop from 10am to 4:30pm. so I didn't get to sneak out for a spin on my bike, even though the weather would have been great for it.

    went up to the Tempe 24 Hour Fitness for PM spin:
    PM spin class @ Tempe 24 Hour Fitness 22 mi 01:15 17.6mph pace

    got there early again, a nice warm-up, and we had a very light class, maybe 12 or so people showed up. the class was the opposite of Tuesday; today was mostly a long, steady climb with a gradual build. I was imagining riding Bush Hwy from Saguaro lake then turning up Usery Pass...only we didn't get to go down the other side. anyway, it was a real quad burner.
    yea not as good as riding outside, but in a pinch spin is certainly better than nothing. I'll make up for it--since Monday is a holiday for me, I'll get out for an extra ride.

    then I did an easy 300m swim in the pool...a long stretch-out swim.
    Swim Workouts , Cycling
  4. Thursday 1/17/13

    Thursday 1/17

    AM Crossfit + SCY and PM SCY


    ladder drills
    4x :20 on/:10 off for the following:
    line jumps
    mountain climbers

    Strength W.O.D.
    5 @ 80
    5 @ 100
    5 @ 120
    3 @ 140
    3 @ 160
    max @ 180 (I did 15...go until you can't lift or form breaks down, for me it was the latter)

    for time:
    12 med ball push-ups (20 lb ball)
    24 kettle bell swings (53 lb kettle bell)
    6 toes to bar

    Final time: 4:16

    AM swim:

    200 FR
    100 BR kick
    200 FR
    100 scull

    6x50 @ 1:00 25 drill/25 DPS (alternated fingertip drag/B&A drill)
    4x50 @ 1:05 V.S. FR kick w/ board

    100 EZ

    Total: 1200

    PM swim:

    500 swim (200 FR/50 BK)
    10x100 (did FL/FR/BK/FR/BR in sets of 2)
    1 @ 1:40 k/dr
    1 @ 1:30 dr/sw

    3x100 @ 1:50 FR kick AE
    3x300 @ 3:30 RED HR (3:09, 3:11, 3:14)
    3x100 @ 1:40 FR kick AE
    3x200 @ 2:15 D1-3 (2:12, 2:09, 2:07)
    3x100 @ 1:30 FR kick AE
    3x100 @ 1:05 BLUE HR (:58, 1:00, 1:02)

    8x50 @ 1:00 V.S. FR

    100 dive FAST (54.3, 54.2, 53.3, 54.2)
    100 EZ (done after all 4 heats had finished their 100, one heat at a time)

    4x100 @ 1:40 scull/sw/dr/sw

    Total: 5800
    Swim Workouts
  5. Nob hill climber

    by , January 17th, 2013 at 10:39 PM (Of Swimming Bondage)
    Forget graph search from Facebook, the next innovation I want to see out of Silicon Valley is terrain / altitude gain/loss on my Google Maps walking directions. Thanks to the odd world of price optimization, it was cheaper for me to stay up on Nob Hill last night than at the Union Square area hotels where my client has negotiated rates. It's been easily a decade since I was actually up on Nob Hill and I certainly must not have walked there. I dropped my rental car off in the city as I didn't need to spend the overnight parking charges and then trekked up Taylor Street to my hotel. Like the Grinch's heart growing three sizes, I think my calves did the same by the time I crested California street. Of course, later on, when I wanted dinner and didn't want to pay Nob Hill pricing, I had to trek back down Powell (and back up again) for some good grub. It was all good fun and San Francisco is really growing on me; having lived outside of Chicago earlier in my life and having had a lot of fun in NYC before, I always thought of those two cities as my favorite US big cities. I'm beginning to re-think that prioritization ... even moreso after the cold front left today and I left the city with a short walk in brilliant, 60-ish degree sunshine.

    Aside from the hill climbing, I got in some yoga, meditation and stretch cord work. Sadly, after two successive days of swimming, my shoulder was arguing with me. Tomorrow I try a new acupuncturist and will see what relief, if any, he can provide.
  6. Week 15 - late on Thursday

    by , January 17th, 2013 at 10:24 PM (After a long rest)
    Work has been very hectic since I got back from my vacation over Christmas and new year. Today I had Brazilian and Irish visitors, in the office and never left until almost 6pm. My wife insisted I ate dinner with my kids and parents, which turned out to be fun since the kids were feeling better. I got to the pool at 7.15 and only swam for 30 mins so it was more of a stretch swim, which felt good.

    400 swim
    400 drill
    400 pull
    4x25 fastish
    400 back and free by 25
    400 free

    Total 2100
    Swim Workouts
  7. Thursday, Jan. 17

    by , January 17th, 2013 at 08:14 PM (The FAF AFAP Digest)

    600 various
    12 x 25 shooters w/fins @ :40-:45
    -- 4 belly, 4 back, 4 right side
    50 EZ
    4 x 50 burst + cruise @ 1:15, fast hands breast
    50 EZ
    8 x 25 burst + cruise @ 1:00, flip mimic drill
    125 EZ
    2 x (25 AFAP back from blocks + 75 EZ)
    125 smooth DPS free

    Total: 1850


    My eyes feel much better today. Just did an easy speed workout. I am certainly now feeling recovered from my first month of hard training after some involuntary time out of the water and easy workouts.

    I really like my "flip mimic drill." I may inflict this one on my HIT followers. Today, I did 15 fast kicks. Starting on my back, rotating to the side and then onto the belly -- just like a free flip turn. Side SDKs may be a new project for me.

    The meet is now up to 148 swimmers. Seems like a lot for a MD series meet. Only a couple PV swimmers though. Not too much time between 100 fly and 50 free ...

    USS is going to include the stroke 50s at World Trials. Maybe one day someone in the US will actually train like a sprinter.

    Updated January 17th, 2013 at 09:54 PM by The Fortress

    Swim Workouts
  8. 1|17|13 (and 1|16|13)

    by , January 17th, 2013 at 06:42 PM (Blog)
    Recovery (1|16|13)

    Lower body toastedfrom plyos 48 hours prior. Beautifulsunny day, went for a slow run at lunch time to circulate the built up plyotoxins. Everystep felt lethargic and painful must be a good sign.

    1.58 mile run
    - 15:00
    - HR about 115

    Yoga poses/stretching
    - about 30 minutes

    SCM at club (1|17|13)

    20 x 25 @ 0:30 free

    Set I
    7 x 50 @ 2:00FR/BK
    - dive from side,form, easy sprint to wall (17s), take a few breaths then backstroke drill back
    - backstroke was either short axis or one arm drill

    Set II
    10 x 15 @ 0:20 turndrill

    Set III
    10 x 25 @ 1:00 flutterkick with snorkel, without board
    - build to peak effort midway and throttle back (to avoidlactate induced muscle failure)
    - first was 23, the rest were 26s

    Left shoulder feltmuch better. Need to be more carefulnext time.

    State SCY meet coming up in several weeks though I havenot been in a SCY pool for at least 6 months. Need to find one and go through the movements (block, breakout, turn).

    Will probably do some yoga tonight
  9. Thu Jan 17th, 2013 LCM Freestyle

    by , January 17th, 2013 at 04:14 PM (Ande's Swimming Blog)
    Wed Jan 16th, 2013 LCM IM Day

    days till my next meet
    Days Till

    Whitney Coached
    6:30 - 8:00 dove in 1st
    LCM UT Swim Center main pool
    Swam with Tyler, Todd, Chris, Korey, & David

    Warm up
    went around 800

    Main Set

    16 x 100 FR odds on 1:25 evens on 1:20

    assigned 500 FR
    did 400 K

    8 x 100 fr odds on 1:25 evens on 1:15 made em

    500 K

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/18/2013

    by , January 17th, 2013 at 01:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30 4:30
    4 X 100 1:40 1:30
    Two rounds. round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 50 @85/90% 1:15
    1 X 100 easy 2:00
    Four rounds, choice.

    1 X 400 IM 7:00
    1 X 400 free 6:00
    1 X 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free -

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. 01.17.13 - Thursday workout

    by , January 17th, 2013 at 10:38 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Aundrey and Roger. Roger's wife sent blueberry muffins for post-practice consumption. Yum!


    600 Warm up
    4 x 100 - 2:00
    * odds IM drill
    * evens kick
    4 x 50 - 1:00 descend to 200 pace
    50 Easy

    5 x 100 kick w/fins - 2:00
    #1 alternate 25 fast, 25 Easy
    #2 alternate 25 Easy, 25 fast
    #3 25 shooter/25 Easy kick on back/50 fast @ 100 pace
    #2 alternate 25 Easy, 25 fast
    #1 alternate 25 fast, 25 Easy
    100 Easy

    1 x 50 AFAP (Br - :37)
    150 EZ

    3 Rounds of
    * 3 x 100 IM focus - 2:00
    * Round 1 - smooth, perfect turns
    ** 75 fly/25 back
    ** 75 back/25 breast
    ** 75 breast/25 free
    * Round 2 - 200 pace
    ** 50 fly + :10 rest + 50 back
    ** 50 back + :10 rest + 50 breast
    ** 50 breast + :10 rest + 50 freee
    * Round 3
    ** 25 AFAP fly + :15 rest + 75 smooth free
    ** 25 AFAP back + :15 rest + 75 smooth free
    ** 25 AFAP breast + :15 rest + 75 smooth free
    150 Easy

    10 x 25 - :45 w/ankle straps <- I really dislike these things

    5 x 200 IM - 3:00, 2:55, 2:50, 2:45, 2:40

    8 x 25 IM Order - :30
    6 x 50 Kick - 1:00
    1:00 Rest
    6 x 50 Kick w/ fins - 1:00 (mixed in some shooters)

    200 Cool down

    (5150 Total)
    Swim Workouts
  12. Sluggish but did have a few good swims

    by , January 17th, 2013 at 09:04 AM (Mixing it up this year)
    Overall I still feel sluggish. My foam roller is my life saver and has been helping to resolve the shoulder issues. Now I am on to the nutrition part. I need to loose about 25 pounds and am trying to get serious about it. I realize my strength may not be there during the rest of this winter season. If I can get rid of this weight then I can get back some of my speed.

    So I sacrifice caleries and put in all kinds of workouts.

    500 free every 4th lap back
    500 free kick w/zoomers

    5x100@1:30 w/paddles as 50 free/50 back went 1:24, 1:27, 1:27, 1:27, 1:29

    8x25@:45 fly w/kickboard as a bouy
    200 fly kick on back w/monofin
    8x25@:45 FAST fly w/monofin held :15

    500 free w/snorkle alternate 100 swim/100 catchup drill at the hips

    Total 2600 yards
    Swim Workouts
  13. Wed, Jan. 16, 2013 7:00-9:00pm

    by , January 17th, 2013 at 01:58 AM (Fast Food Makes for Fast Swimming!)
    This ended up being a heavy on the kicking, light on the arms day, which was nice for a change. Basically a recovery day...though the intervals don't exactly show it. My body just doesn't fatigue nearly as bad by doing kicking only.


    600 (25 Free/25 V-Sit/25 8-3-8 Free Drill/25 V-Sit)

    400 Flutter Kick w/ fins (I did no fins)
    4 x 100 SDK w/ short fins @ 1:20
    300 Flutter Kick (no fins again for me)
    3 x 100 SDK w/ short fins @ 1:20/1:20/1:15
    200 Flutter Kick (no fins)
    2 x 100 SDK w/ short fins @ 1:15/1:10 (made 'em going 1:10s on both)
    100 Flutter Kick (no fins)
    1 x 100 SDK w/ long fins (borrowed from the YMCA's supply) @ 1:05 (went :57)

    5 x 100 Free Pull @ 2:00 focus on roll/stretch/3 stroke breathing (was 1:12s w/ 11 SPL)

    400 IM Kick w/ board
    4 x 50 Flutter Kick w/ board @ :55 (:48s)
    300 Breast Kick w/ board
    3 x 50 Flutter Kick w/ board @ :50 (:47s)
    200 Streamline Back Kick
    2 x 50 Flutter Kick w/ board @ :45 (:42/:44)
    100 SDK on back
    1 x 50 Flutter Kick w/ board @ :40 (:38) only got beat by one 13 year old girl

    300 Free Swim, 3 stroke breathing

    4 x 50 Sprint Free @ 1:30 (went :29/:28/:28/:26)

    300 EZ and out

    5400 Yards (3500 was kick)

    Not bad for being mostly kicking today...but like I mentioned...I'm not really tired tonight.
  14. Neunundneunzig schwimmen pools

    by , January 17th, 2013 at 12:44 AM (Of Swimming Bondage)
    We need a catchy soundtrack here -- -- as I hit my 99th pool today, the Jean Brink Pool in Pacifica ( I've been wanting to check this pool out ever since my second daughter swam at a team travel meet here last year, but it's never quite worked out. Today, the timing worked out perfectly as I dropped off some colleagues at the San Fran airport around noon and didn't have a next commitment until 2pm. I have no idea what the traffic is like at other times of the day, but, at midday, it was less than a 20 minute drive from the airport and I got in a quick ~45 minute dip in my own DEEP lane (6' at start to 12' at turn end):
    • 1 x 800: IM, kick-drill by 25, doing 5 underwater SDKs off each wall except on the breaststroke drill
    • 3 x 200: on 3:20, IM
      • #1 and #2 were swim-drill
      • #3 was swim at 2:42 (still had to do dolphin kick on breaststroke on account of my right knee not working)

    • 6 x 100: on 1:45, kick
      • odd laps 5 USDKs into backstroke kick
      • even laps 5 USDKs on belly into freestyle kick on side

    • 8 x 50: on 0:50
      • odds free swim with 5 SDKs off each wall
      • evens fly swim / back kick

    • 8 x 25: on 0:30
      • odd laps easy backstroke kick
      • even laps alternate free and fly fast (12+/13- on all)

    • 1 x 100: easy

    TOTAL: 2,600 SCY

    • Though it has 10 lanes, there are really only 6 (maybe 7) that are race-able due to the depth. With that said, the 6 lanes would make for a good racing environment as they were all similar to the structure of my lane (I was in lane 3).
    • The facility was basic, but empty for their 10am to 2pm lap swimming; never a full pool for the time I was there.
    • For all my trips to the San Fran area, I never see the Pacific Ocean, so it was good to at least glance at it today from highway 1.
    • I'll have to take a pause in my passion for swimming in new pools and think deeply about what would be an appropriate 100th pool. I'd like for it to be a conscious, cool and special choice, but, more than likely, it will just be the next place I happen to be next to when I want to swim!

    Pools / Open Water since 2007

    One pool added in bold below.

    Pools I've trained in since 2007

    1. Cactus Aquatic Center (Scottsdale, AZ)
    2. Brophy Sports Campus (Phoenix, AZ)
    3. Lifetime Fitness (Scottsdale, AZ)
    4. Lifetime Fitness (Skokie, IL)
    5. Lifetime Fitness (Austin, TX)
    6. Somerville YMCA (Somerville, NJ)
    7. Raritan Valley Community College (Branchburg, NJ)
    8. IUPUI Natatorium (Indianapolis, IN)
    9. UT Swim Center (Austin, TX)
    10. U of Arizona Hillebrand Swim Center Tucson, AZ)
    11. Talisman Centre Competition Pool (Calgary, Alberta)
    12. U of Lethbridge Max Bell Swim Centre (Lethbridge, Alberta)
    13. Crystal Pool (Victoria, British Columbia)
    14. Oaks Christian School (Westlake Village, CA)
    15. Lifetime Fitness (Berkeley Heights, NJ)
    16. Jewish Community Center (Scottsdale, AZ)
    17. McDowell Mountain Ranch Aquatic Center (Scottsdale, AZ)
    18. Desert Breeze Pool (Las Vegas, NV)
    19. The Olympic Club (San Francisco)
    20. Janet Evans Sports Complex (Fullerton, CA)
    21. Woollett Aquatic Center / Irvine High School (Irvine, CA)
    22. Bruce Hazard Pool @ Mission Valley YMCA (San Diego)
    23. UCSD Canyonview Pool (San Diego)
    24. Villanova University (Philadelphia, PA)
    25. Kino Aquatic Center (Mesa, AZ)
    26. Hilton Head Island Rec Center (Hilton Head, SC)
    27. YMCA Aquatic Center (Orlando, FL)
    28. Westin Sohna-Gurgaon (India)
    29. Reading Central Pool (Reading, England)
    30. Optimist Park (Raleigh, NC)
    31. Pullen Aquatic Center (Raleigh, NC)
    32. NOVA Aquatics Center shallow pool (Richmond, VA)
    33. Lifetime Fitness (Cary, NC)
    34. Philadelphia Airport Marriott
    35. Berkeley Aquatic Club (Berkeley Heights, NJ)
    36. Chatham County Aquatic Center (Savannah, GA)
    37. Lifetime Fitness (Tempe, AZ)
    38. Clarke Swim Center (Walnut Creek, CA)
    39. Holy Names University (Oakland, CA w/Manatee Masters)
    40. B.A.D.A.S.S. Pool (Scottsdale, AZ)
    41. Summit YMCA (Summit, NJ)
    42. George Washington Rec Center (Alexandria, VA)
    43. ACAC -- old 50M pool (Midlothian, VA)
    44. Centennial Indoor Pool (Cranford, NJ)
    45. Mission Viejo Dive Tank pool (Mission Viejo, CA)
    46. Mesa Carson Westwood Aquatic Complex (Mesa, AZ)
    47. Lifetime Fitness (Goodyear, AZ)
    48. Victoria YMCA (Victoria, BC)
    49. Issaquah Julius Boehm Pool (Issaquah, WA)
    50. Charles Hadley Pool (Miami, FL)
    51. Pompano Beach Aquatic Center (FL)
    52. Culver City Municipal Plunge (CA)
    53. Stanford Avery Aquatic Center - Baker Pool (Palo Alto, CA)
    54. Tualatin Hills Aquatic Center (Beaverton, OR)
    55. Mt Hood Aquatic Center (Gresham, OR)
    56. Juniper Swim & Fitness Center (Bend, Or)
    57. George Haines International Swim Center (Santa Clara, CA)
    58. Renaissance Club Sport (Aliso Viejo, CA)
    59. Rengstorff Pool (Mountain View, CA)
    60. Coronado Municipal Pool (Coronado, CA)
    61. Eagle Park (Mountain View, CA)
    62. James City / Williamsburg Community Center (Williamsburg, VA)
    63. NOVA Aquatics Center deep pool (Richmond, VA)
    64. Belmont Plaza outdoor pool (Long Beach, CA)
    65. Laguna Beach HS Pool (CA)
    66. Lifetime Fitness (Florham Park, NJ)
    67. USF Koret Aquatic Center (San Fran)
    68. Lifetime Athletic (Vernon Hills, IL)
    69. Stanford Avery Aquatic Center - Bellardi Pool (Palo Alto, CA)
    70. Fremont Hills Country Club (Los Altos Hills, CA)
    71. Rinconada Pool (Palo Alto, CA)
    72. Burlingame Aquatic Center (Burlingame, CA)
    73. Medgar Evers Pool (Seattle, WA)
    74. McGill Memorial Pool (Montreal, QC)
    75. College of San Mateo (CA)
    76. Greensboro Aquatic Center (NC)
    77. Josh Davis Natatorium (San Antonio, TX)
    78. Bill Walker Pool (San Antonio, TX)
    79. JCC of San Diego
    80. 2012 Olympic Trials Pool (Omaha)
    81. El Pomar Natatorium (University of Denver)
    82. Mt Lebanon Swim Center (PA)
    83. Fritz Sick Memorial Pool (Lethbridge, Alberta)
    84. University of Calgary Aquatic Centre (Alberta)
    85. Kinsmen Aquatic Centre (Edmonton, Alberta)
    86. Eau Claire YMCA (Calgary, Alberta)
    87. Talisman Centre Training Pool (Calgary, Alberta)
    88. Burgess Memorial Pool (Menlo Park, CA)
    89. Kona Kai Resort (San Diego, CA)
    90. Sierra Recreation Center (Mission Viejo, CA)
    91. ACAC -- new (2012) 25M pool (Midlothian, VA)
    92. Greater Richmond Aquatic Partnership / 2008 Olympic Trials Pool (Richmond, VA)
    93. Golden Bear Pool (Berkeley, CA)
    94. Cal Lutheran University Community Pool (Thousand Oaks, CA)
    95. North Beach Pool (San Francisco, CA)
    96. Calgary Winter Club (Calgary, Canada)
    97. Orange Memorial Pool (South San Francisco, CA)
    98. Hamilton Pool (San Francisco, CA)
    99. Jean Brink / Oceana Pool (Pacifica, CA)

    Pools I've competed in since 2007

    1. UT Swim Center (Austin, TX)
    2. ASU Mona Plummer (Tempe, AZ)
    3. Rutger's Sonny Werblin (Piscataway, NJ)
    4. Mission Viejo Nadadores (Mission Viejo, CA)
    5. U of Arizona Hillebrand Swim CenterTucson, AZ)
    6. Rinconada Pool (Palo Alto, CA)
    7. BEST Swim Club (Phoenix, AZ)
    8. Clovis North High School (Fresno, CA)
    9. YMCA Aquatic Center (Orlando, FL)
    10. Kino Aquatic Center (Mesa, AZ)
    11. Georgia Tech Aquatic Center (Atlanta, GA)
    12. Cactus Aquatic Center (Scottsdale, AZ)
    13. Desert Breeze Pool (Las Vegas, NV)
    14. Saanich Commonwealth Place (Victoria, BC)
    15. Skyline Aquatic Center (Mesa, AZ)
    16. Glendale Foothills Aquatic Center (Glendale, AZ)
    17. Greensboro Aquatic Center (NC)
    18. UC-Irvine Crawford Pool (Irvine, CA)
    19. 2012 Olympic Trials Pool (Omaha)
    20. Clarke Swim Center 25M pool (Walnut Creek, CA)

    Open Water courses trained/competed in since 2007

    1. Tempe Town Lake (Tempe, AZ)
    2. Lake Pend Oreille (Sandpoint, ID)
    3. La Jolla Cove / Pacific Ocean (La Jolla, CA)
    4. Greenwich Cove (Greenwich, CT)
    5. Flathead Lake (Montana), both Somers Bay (training) & Polson Bay (competing)
    6. Saguaro Lake (Arizona)
    7. Lake Pleasant (Peoria, AZ)
    8. Atlantic Ocean - Ft. Lauderdale
    9. Elk Lake (Oregon)
    10. Canyon Lake (Arizona)
    11. Roosevelt Lake (Arizona)
    Tags: pool list
    Swim Workouts
  15. soreness, fatigue

    by , January 17th, 2013 at 12:33 AM (Alex's swim journal)
    Following the drylands session yesterday I did some Yoga this morning and felt pretty good, but my core was good and sore. Also my shoulders, mostly on the back were pretty tight. I was determined to do a long workout with short rests today, however, since looking over my workouts for the last couple f weeks I'm noticing that I'm putting in a lot less yardage per session in January than I was in December. I know part of that is working the strokes, which tires me out a lot faster than working strictly freestyle and drill (cf. my "strokework is killing me..." blog entry from last week); muscle endurance is definitely stroke specific.

    So I planned 5000, and only got to 4200 before I decided the best thing was to stop rather than go on and maybe hurt myself. Here's what I did:

    400 swim on 7:30 (6:43, all fr)
    4 x 100 pull/fr on 1:50 (all around 1:29-1:30)
    4 x 50 on 1:00 (all in :40)

    10 x 100 on 1:45 alt. hard fr/EZ pull (1:23-1:27 for the hard; 1:33-1:42 for EZ pull)
    4 x 250 on 4:30 (200 free hard + 50 Bk EZ; 200s were 3:05-3:15)
    4 x 250 on 5:00 (200 Bk + 50 fr EZ; these were torturous and came in around 4:50)
    3 minutes rest

    200 EZ fr in 3:23
    4200 SCY/85 minutes

    The original plan was to do 5 x 200 IM after the 250s, but I bagged that b/c my legs felt like rocks and my shoulders were screaming for a break.

    My hope is that I'll be able to revisit this workout in a couple of weeks and finish it much stronger... once my body adapts to the dry land conditioning a little more and I build my endurance in the other strokes. I have to keep reminding myself that I really am in good shape (my weight is under control and my resting HR is still in the mid 40s after all these years), but every sport and every event has its own demands that don't necessarily translate right away into the "new"... got to give myself that adaptation period! But right now I feel like maybe I should take up napping and soaking in hot-tubs for my next competitive sports!
  16. Wednesday 01162013, kick in the speedo workout

    by , January 17th, 2013 at 12:25 AM (aztimm's training blog)
    before I get into this morning's set, I didn't get out to bike yesterday, but I went up to spin class at the gym:

    spin class @ Tempe 24 Hour Fitness 24 mi 01:10 20.6mph pace

    I hadn't biked since last Thurs, yea I guess I could have managed some rides, the highs have been 45-50, but I just wasn't feeling it. but today I felt a bit guilty, so went up to spin class. I didn't care for it too much the last time (about a month ago), but today wasn't bad. it was more of a long sustained steady pace, with minimal 'hills' to work on. music was horrible, but oh well. my shirt was drenched when I finished, and there was a puddle under my bike. afterward, I told the instructor that it felt like I was on Riggs Rd riding around South Mountain--and he laughed
    I did a cool-down swim in the gym pool after that, 600m, along with some stretching in the gym hot tub.

    went up to Mesa-Kino this morning for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    100 w/u

    main set, no extra breaks:
    4 x 300 @ 4:20
    1 x 100 @ 1:15
    3 x 300 @ 4:10
    2 x 100 @ 1:20
    2 x 300 @ 4:00
    3 x 100 @ 1:25
    1 x 300 @ 3:50
    4 x 100 @ 1:30

    after a min or so rest, we did a short wrap-up set:
    10 x 25 @ :20, swim w/fins

    200 w/d

    TTL: 4550 yards

    if this wasn't a kick in the speedo, I don't know what was. and these were the intervals for my lane (of 3), the fast folks, well I don't even want to know what their intervals were.

    it was chilly again this morning, tho not as frigid as it had been. my car said 31F as I left home, and it actually went up to 33F by the time I got to Kino. I think it still dropped a hair, as my flip-flops were glazed over by the time I got out, but my mesh bag wasn't crunchy with ice.

    as for that set... no, it was not pleasant at all, not in the least from the very beginning. my legs were really fried from that spin last night, and I drank quite a bit of G2 during and after it. I made the intervals, but it wasn't easy, even that 4:20. I think I got 5-8 sec on those, and have no idea how I did the 100 on 1:15. I just kept telling myself that there was no need to push too much, as things would just get worse. the 3 @ 4:10 got slightly better...but my rest was very minimal, and the 100s @ 1:20 still were right after each other.
    I pulled the 2 300s @ 4:00 (paddles + buoy) and it really made a huge difference. got plenty of rest after those, then used the 100s @ 1:25 to recover more (swam those). just swam that last 300, but took off my drag suit, and kept up with the 2 others in my lane.

    those last 25s were really just a leg burner. I made them all, but closed in on the gal ahead of me in the lane. would be interesting to do that without equipment.

    after a rather crazy day at work (where all kinds of people suddenly needed to call me, all for various reasons), I barely made it out the door to get to Toastmasters. but was glad I went.

    I went to the Chandler 24 Hour Fitness to close out the day:
    Tmill: 28 min, 380 cal, 3.32 miles, avg 7.1 mph
    2 min warmup
    Start at 6.8 mph, increase to 8.1 mph
    A min cool down

    Leg rolling: 5 min
    Plank w forearms on green Swiss ball: 2 x 1:30
    Side plank: continuous two rounds of 45 sec right, 45 sec left
    Right into a min of normal plank

    Push-ups: 4 x 25, began a new set every min, so ~35 sec rest

    Stretches, including 3 downward dogs for 15 sec each

    Pull-ups: 3 x 8 + 5 sec horiz legs (needed a little more rest between sets)

    Leg raises on captain's chair: 3 x 15

    then did an easy 300 yard recovery swim and some stretching in the hot tub.

    I know I'm going to feel that push-up set late tomorrow or Friday. it felt good while I was doing it though...

    it was really tough doing those pull-ups after that.
    Tags: team swim
    Swim Workouts , Running
  17. Wednesday, Jan. 16 - Extending

    Swam by myself today. Smaller group than normal - Peter, Dave, Dave, Danny and a visitor from CA. They were doing 50 sprints and stuff, so I took off on my own.

    I extended my ladder today and also did a lot more back stroke. Plus, it was a no paddle day. This was more of an endurance day and I put in a lot of yardage for the amount of time. Overall, a good workout.

    Felt pretty good after swimming, but as the day went on my knee really started aching. Bad enough that it was hard to walk. Don't know if it's the swimming over the last three days or the weather. Anyway, started taking aspirin and ibuprofen. Tomorrow is a rest day, hopefully the knees will be better.

    5x200 on 1:45
    Ladder 100 to 500/500 to 100 in 100 increments - 1:30 per 100 (a 3000 yard set)
    200 Kick
    2x300 Back on 5:00
    3x200 Back on 3:30
    6x100 Back on 1:45 (trying to make sure I can finish a 200 Back and then a 200 IM)
    100 Kick
    200 IM (3:20)
    200 Free

    6000 yards
    105 minutes
  18. Week 15 - PM Stretch

    by , January 16th, 2013 at 10:19 PM (After a long rest)
    I was in an all day meeting at work today and stiffened up as the day went on. I phoned my wife and got the ok to go do a swim this evening. Our masters workout in the evening is very similar to the morning workout so I spoke with the coach and he set me some recovery sets.

    400 free
    6x50 catchup

    Main set
    12x100 focus on stretch during catch on 1.25
    3x400 IM twitch with 30 seconds rest between sets
    6x100 kick with flippers

    warm down
    200 easy free

    total 3900

    Still sore at the top of both my lat's. I took some ibuuprofen when I got home and hopefully I will feel better tomorrow. I planned on doing weights again tomorrow but with my first meet this weekend I am second guessing. I guess I will have to see how I feel tomorrow.
    Swim Workouts
  19. Wednesday 1/16/13

    Wednesday 1/16

    PM only SCY

    Sometimes you have it, sometimes you don' I did NOT!

    600 swim (200 FR/100 I.M.)
    6x100 @ 1:40 k/sw/dr/bld (did FR/BR/FR/BK/FR/FL by 100)

    100 @ 1:15 FR (1:05)
    200 @ 2:15 FR (2:07)
    300 @ 3:15 FR (3:09)
    100 @ 1:30 I.M. (1:15)
    200 @ 2:30 I.M. (2:21)
    300 @ 3:30 I.M. (3:29)

    250 EZ

    Total: 2650

    So I felt really tight (should have actually stretched pre-practice today). I think I did not warm down enough after Monday's set and not doing a swim Tuesday due to the weather also set me back. The FR/I.M. set was 2x as written. I made it through one round (barely squeeked by on that 300) and couldn't drag myself through another round. I think I could have tackled the whole thing as a main set with more warm up, but launching right into it did me in. Time to regroup for tomorrow!
    Swim Workouts
  20. Wed., Jan. 16

    by , January 16th, 2013 at 04:47 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :45
    -- 8 belly, 4 right side
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    -- mimic freestyle flip turn, push off on back and kick on right side
    100 EZ

    5 x 20 in & outs, fast free flip turn @ 1:00
    100 EZ

    1 x 50 free w/fins @ 100 pace, 24
    150 EZ

    16 x 25
    odds = up tempo free @ :30
    evens = EZ
    100 EZ

    1 x AFAP 25 free + 75 EZ
    -- nasty calf cramp

    Total: 2300


    Eyes are still sore. I guess I should feel "lucky" I had an eye infection during a recovery week. I hope they're completely better by Sunday for the meet. Right now, there are 125 swimmers signed up and 100 free is the most popular event.

    The pool is still relatively crowded even when I try to hit it at 1:30. Go away resolutionists!

    Training tips from star athletes, including Coughlin:
    -- For me, managing the "energy pie" seems the most important.
    Swim Workouts