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  1. Friday 1/17/2020

    AM SCY w/ The Lady Trojans @ UALR "Middle Distance Group"

    300 swim every 4th 25 head-up scull
    3x100 @ 1:50 25 FR/25 BR kick w/ BD
    6x50 @ 1:00 25 dr/25 sw I.M.O. no FR

    4x
    1:00 V.K. @ 1:15
    done as:
    :30 hands out
    :20 arms out
    :10 S-line
    50 @ 1:15 25 FAST kick on BK/25 UW FL kick

    3x
    6x25 @ :40 "Ervin" **
    6x25 @ :35 FR w/ Finis Tempo Trainer (set to .7)

    4x250 @ 4:00
    done as:
    150 @ 1:50 100 N.S./50 AE
    100 BEST AVG (58.8, 1:00.2, 1:00.1, 59.2)

    4x150 @ 2:30
    done as:
    100 @ 1:15 50 RED/50 AE
    50 FAST (29.0, 28.8, 28.3, 28.2)

    3x200 @ 3:00
    done as:
    125 @ 1:35 75 EZ/BLD/FAST/50 AE
    75 FAST (46.0, 44.4, 44.0)

    2x125 @ 2:30
    done as:
    75 @ 1:00 50 RED/25 AE
    50 FAST (28.3, 28.2)

    75 @ 1:15 25 FAST/25 AE/25 FAST
    175 EZ

    16x25 @ :35 w/ fins
    4 - 3 UW FAST FL kick/1 EZ
    4 - 3 FAST BR w/ FR kick/1 EZ

    Total: 5100

    ** Ervin is done as:
    #1 - 12.5 bucket scull/12.5 EZ
    #2 - 12.5 FAST FR kick in S-line on top of water/12.5 EZ
    #3 - 12.5 doggy paddle fast catch/12.5 EZ
    #4 - 12.5 UW FL kick/12.5 EZ
    #5 - FAST FR
    #6 - EZ

    No distance group today. It was all middle distance or sprint. The sprint workout was very similar to the middle distance one, just the distances started at 200 and dropped down to 50s (I think). Again for clarity I added spaces between each part of the main set, but the 250s, 150s, 200s, 125s, and 75s were done continuously, with no break between each set of distances.
    Categories
    Swim Workouts
  2. Thursday 1/16/2020

    PM SCY w/ the Lady Trojans @ UALR

    400 FR swim
    200 FR kick w/ BD
    100 "Progressive Scull" w/ SNKL

    2x
    150 @ 2:45 FR kick
    4x25 @ :40 10M UW FL kick
    150 @ 2:45 FR kick
    3x25 @ :40 15M UW FL kick
    150 @ 2:45 FR kick
    2x25 @ :40 20M UW FL kick
    150 @ 2:45 FR kick
    25 @ :40 UW FL kick
    100 EZ
    RD1: FR kick w/ BD
    RD2: add fins for all + FR kick w/ SNKL H.A.S.

    3x
    300 @ 4:00 w/ SNKL
    RD1/RD2 w/ opp fin + opp paddle (switch at 150)
    RD3 w/ fins + paddles
    3x100 @ 1:30 D1-3
    RD1 w/ upside down paddles (1:11, 1:07, 1:04)
    RD2 w/ paddles (1:07, 1:03, :59)
    RD3 swim (1:04, 1:01, :58-)

    400 EZ

    Total: 5100

    Pretty sure today was recovery day for the girls. It was their first afternoon back from Puerto Rico. Plan to swim with them again tomorrow morning. Word on the street is I’ll be with the distance group again. We shall see.

    Updated January 16th, 2020 at 10:20 PM by Calvin S

    Categories
    Swim Workouts
  3. 1|15|20 14m area - turns/breakouts

    by , January 16th, 2020 at 01:01 PM (Blog)
    14m wide area (measured 14.1 via gps). Had markings 5’ from wall - little short, but did the job. Great for turn and breakouts.

    30 x 28 fr on 1:00
    • breathe once
    • 15’s for some of the fast ones

    6 x 28 fr on 0:30
    • breathe 3 times

    8 x 28 br on 1:00
    • 24 - 21’s

    Updated January 16th, 2020 at 08:45 PM by __steve__

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    Uncategorized
  4. Tuesday 1/14/2020

    PM SCY Solo @ LRRC "Trying to turn the speed dial up to 11"

    400 swim every 4th 25 scull w/ SNKL
    300 FL kick w/ fins + BD
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    2x
    150 @ 1:45 MAKE
    150 @ 2:15 AE
    150 @ 2:45 FAST (1:32-, 1:30)

    100 EZ

    3x
    100 @ 1:10 MAKE
    100 @ 1:20 AE
    100 @ 1:30 AE
    100 @ 1:40 FAST (1:00-, :59, :59)

    100 EZ

    4x
    50 @ :35 MAKE
    50 @ :45 AE
    50 @ :55 AE {light D1-3 on these 50s}
    50 @ 1:05 AE
    50 @ 1:15 FAST (:28-, :27, :26+, :26-)

    5x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 5000

    Had planned to do this set today. But during warm-up I did not feel great. First round of the 150s seemed so-so and I almost decided to audible into a drill practice. Glad I stuck with it though, as I felt great from 150s RD2 onward. Even managed to generate some real speed on the last couple fast 50s!
    Categories
    Swim Workouts
  5. 1|14|20 LCM

    by , January 14th, 2020 at 05:33 PM (Blog)
    500 bk with fins 8:01
    5 x 100 with fins as 50fr/50dr on 3
    50 flutter kick in 0:50
    50 ez fr

    Left shoulder felt little loose and aching from weights yesterday, so I got out

    Legs and back still sore from 1.5 mi run 3 days ago



    1|13
    Weights/drylands all parts except calves

    Sore from saturday’s 1.5 mi run



    1|11
    Did annual AF fit test
    50 push-ups in 1 min
    50 crunches in 1 min
    1.5 mi in 12:12 (2017 did 10:32 with run training)
    score: 98

    Very painful running hard without any running over 12 months except occasional 50 second treadmill warmups. If my hips didn’t bother me I would actually train for it.

    I started out way too fast because one of the runners was completing his run in a sprint/walk fashion. I was not aware of that, and having no sense of pace from lack of running, this guy just suddenly stops and starts walking, I soon realized I was borderline about to collapse and not even 15% of the way in to it.

    Updated January 15th, 2020 at 11:52 AM by __steve__

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    Uncategorized
  6. Monday 1/13/20

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull

    2x (RD1 REST/RD2 REST)
    400 pull w/ paddles + SNKL
    RD1 @ 4:48 AE
    RD2 @ 4:32 MAKE
    4x100 FR swim
    RD1 @ 1:08 MAKE
    RD2 @ 1:12 A.R.

    :10/:20 REST

    300 pull w/ paddles + SNKL
    RD1 @ 3:36 AE
    RD2 @ 3:24 MAKE
    4x75 FR swim
    RD1 @ :51 MAKE
    RD2 @ :54 A.R.

    :10/:20 REST

    200 pull w/ paddles + SNKL
    RD1 @ 2:24 AE
    RD2 @ 2:16 MAKE
    4x50 FR swim
    RD1 @ :34 MAKE
    RD2 @ :36 A.R.

    2:40 REST (to reset clock to :00)

    10x100 @ 1:30 FR kick H.A.S. w/ fins + SNKL

    Total: 5000

    Sticking some extra spaces in this write-up so that the workout doesn't look like vomit on the page. the 400/4x100/300/4x75/200/4x50 was the whole set, done twice through. Also only took the extra rest after the 100s and 75s so that I could put my pulling equipment back on. 10 seconds is about the bare minimum time I need to switch gear.

    Updated January 13th, 2020 at 08:08 PM by Calvin S

    Categories
    Swim Workouts
  7. Sunday 1/12/2020

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull
    2x200 @ :15 rest kick 50 FR/50 FL w/ fins + BD
    4x100 @ 1:20 AE pull w/ SP + SNKL
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    4x100 @ 1:08 (1:06, 1:07-, 1:06+, 1:07-)
    1:08 REST
    3x100 @ 1:08 (1:05, 1:05+, 1:05+)
    1:08 REST
    2x100 @ 1:08 (1:04, 1:04)
    1:08 REST
    100 @ 1:08 (:58+)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  8. Thursday 1/9/2020

    PM SCY Solo (first 1/3), w/ Trip (middle 1/3), + Srdin (last 1/3) "Meat and Potatoes Practice"

    400 swim every 4th scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick 25 FR/25 BR w/ BD
    100 I.M. drill

    8x125 @ 2:00 kick w/ fins
    odd: last 25 UW
    even: first 25 UW

    12x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    5x300 @ 4:00
    #1 - AE
    #2 - first 100 FAST (1:05)
    #3 - middle 100 FAST (1:05+)
    #4 - last 100 FAST (1:05+)
    #5 - FAST, trying to beat add up [3:16] from fast 100s (3:15-)

    100 EZ

    6x50 @ :55 HOLD UNDER :30
    2:00 REST
    6x50 @ :55 HOLD UNDER :30

    100 EZ

    Total: 5000
    Categories
    Swim Workouts
  9. 1|8|20 LCM

    Easy pace distance free, 2100m in 38 min. Swam 2-beat out and 6-beat back. Used snorkel.

    1x100 fr moderate pace


    300 bk with fins


    Swimming very aerobically lately. Saving my legs up for approaching weekend’s annual fitness test - 1.5 mile run is part of it. Probably ran less than 10 cumulative miles over entire year in preparation for it.
    Categories
    Uncategorized
  10. Tuesday 1/7/2020

    AM SCY w/ University of Arkansas Little Rock Women's Swim Team @ UALR "Distance Lane!"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 add-on I.M. (add-on to back)
    6x25 @ :25 FR PINK

    w/ fins:
    3x100 @ 1:45 50 side kick/50 kick on back in S-line
    8x50 @ 1:00 25 UW FL kick/25 AE kick on back in S-line
    12x25 @ :30 swim 3 FAST/1 AE

    2x
    400 @ 4:45 N.S.
    4x100 @ 1:20 D1-4 to RED
    :55 REST
    2x200 @ 2:30 N.S.
    8x50 @ :50 D1-4, 5-8 to BLUE
    1:00 REST

    250 EZ

    Total: 5200

    Hopped in with the team I used to coach (only one class that I coached is still in school). The distance girls were doing the 100s/50s mile pace, but I don't really have any sort of mile pace work planned out in my head (I may not even swim it this year), so I opted to descend instead.
    Categories
    Swim Workouts
  11. 1|6|20 LCM

    7 x 50m fr on 1:00 (42 -49)

    10 x 100m on 3:00 as 50fr/50bk
    • 50 fr’s (38 - 44)


    Shoulder doesn’t like aerobic swimming as such.
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    Uncategorized
  12. Monday 1/6/2020

    PM SCY Solo @ LRRC "Keepin' it aerobic!"

    2x250 @ :20 rest (150 swim/100 BK kick in S-line)

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    1:25 REST
    3x200 @ 2:25

    100 EZ

    Total: 4100
    Categories
    Swim Workouts
  13. Sunday 1/5/2020

    PM SCY w/ Trip + Srdin @ LRRC "I.M."

    1000 SKIPS
    300 kick FL w/ fins + BD last 15M of each 50 submarine kick

    20x100 @ 1:30
    5 - AE I.M.
    5 - AE pull w/ SP + SNKL
    #11 - 50 FL/50 BK
    #12 - 25 FL/50 BK/25 BR
    #13 - 50 BK/50 BR
    #14 - 25 BK/50 BR/25 FR
    #15 - 50 BR/50 FR
    #16, 18, 20 - FAST I.M. (1:07-, 1:06, 1:05+)
    #17, 19 - A.R. FR

    300 EZ kick w/ fins + BD

    Total: 3600
    Categories
    Swim Workouts
  14. Saturday 1/4/2020

    PM SCY Solo @ LRRC "Surf & Turf" / Recovery

    2.5 mile run with my "way-to-wired" 18 week old lab puppy. Then off to the Racquet Club for some pseudo-recovery and leg work.

    2x
    5x100 w/ SNKL
    1 @ 2:00 FR kick H.A.S.
    1 @ 1:50 75 FR kick H.A.S./25 FR swim
    1 @ 1:40 50 FR kick H.A.S./50 FR swim
    1 @ 1:30 25 FR kick H.A.S./75 FR swim
    1 @ 1:20 FR swim
    :40 REST

    2x w/ fins + SNKL (RD1 interval/RD2 interval)
    25 @ :20/:20 FL kick H.A.S. FAST
    25 @ :30 FR kick H.A.S. SMOOTH
    50 @ :40/:35 FL kick H.A.S. FAST
    25 @ :30 FR kick H.A.S. SMOOTH
    75 @ 1:00/:50 FL kick H.A.S. FAST
    25 @ :30 FR kick H.A.S. SMOOTH
    100 @ 1:20/1:05 FL kick H.A.S. FAST
    25 @ 1:00 FR kick H.A.S. EZ

    4x25 @ :45 FR kick w/ BD SMOOTH
    1:00 REST
    6x25 @ :45 FR kick w/ BD BEST AVG
    1:00 REST
    6x25 @ :45 FR kick w/ BD BEST AVG

    100 EZ

    Total: 2200
    Categories
    Swim Workouts
  15. 1|3|20 LCM

    12 x 24M fr on 1:15 in 12m area
    • DFS, work breakouts and turns

    8 x 50M fr on 2:00
    • 36-38 pace, breathe ea 4

    Updated January 4th, 2020 at 11:40 AM by __steve__

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    Uncategorized
  16. Friday 1/3/2020

    PM SCY Solo @ LRRC

    400 swim every 4th 25 head-up scull
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :30 FR kick w/ BD
    100 EZ

    4x100 @ 1:08 (1:05, 1:06-, 1:06-, 1:05+)
    1:08 REST
    3x100 @ 1:08 (1:03+, 1:04, 1:04+)
    1:08 REST
    2x100 @ 1:08 (1:04, 1:04+)
    1:08 REST
    100 @ 1:08 (1:00-)

    4x175 @ 3:00 kick w/ fins + BD (first/last 25 FL submarine* kick)
    * UW kick w/ BD

    8x25 @ :40 BR
    2 DR (2K/1P)
    2 swim w/ strapless fingertip paddles (SFP)
    2 swim w/ 2x pullouts
    2 swim FAST, dive #2 (:16-, :15-)

    100 EZ

    Total: 3300

    Man my BR feels like garbage right now.
    Categories
    Swim Workouts
  17. 1/3/2020

    by , January 3rd, 2020 at 12:16 PM (Swimming Through Jello)
    4x200 SKiDS 3:15 IMO
    6x75 p o-br4, e-br7 1:15

    First fun set of the year coming up. I came up with this one as a riff on a 400 IM set that was my college coach's favorite. Goal is to descend each set of the 100 IMs in addition to within each set. Take an extra :30 after each set of 25s to get the fins off.

    2x100 IM D1-2 1:45
    8x25 fr/fins :25
    150 fl/bk/br fast 3:00
    8x25 br/fins :30
    2x100 IM D1-2 1:45
    8x25 bk/fins :25
    150 bk/br/fr 3:00
    8x25 fl/fins :25
    2x100 IM D1-2 1:45

    100 ez

    And this is my go-to breaststroke speed set now after I wrote it as part of a bigger set for a Saturday a month or so ago. 100s are to give the hips/groin a breather while keeping heart rate up a bit.

    3x{1x25 br k in streamline :30
    1x25 2k/1p br :30
    1x25 long glide br :30
    1x75 br D1-3 1:30
    1x100 fr A1-3 2:00}
    Categories
    Uncategorized
  18. Thursday 1/2/2020

    PM SCY w/ Srdin @ LRRC

    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :30 V.S.
    100 EZ

    6x50 FR kick w/ BD
    3 @ 1:00
    3 @ :50

    100 EZ

    8x75 @ 1:10 HOLD UNDER :46 pull w/ paddles
    2:00 REST
    6x50 @ :55 HOLD UNDER :30
    50 @ 2:00 EZ
    6x50 @ :55 HOLD UNDER :30

    250 EZ kick 25 BR/25 FR w/ BD

    Total: 3000

    Updated January 3rd, 2020 at 03:09 PM by Calvin S

    Categories
    Swim Workouts
  19. Back for a moment!

    by , January 2nd, 2020 at 12:59 PM (Swimming Through Jello)
    So... obviously I've been off of blogging for a month here.

    Usually I'd work out in the morning, and then log my workout over coffee at work. But, on Nov 25th my wife gave birth to a little baby boy, and among all the other changes, I had a month off work and I wasn't on my computer too often! I've still been able to maintain a pretty consistent workout schedule, just haven't been logging it. I'm not particularly fast right now, but I'm getting back there.

    Anyway, this was about the most eventful year of my life.

    I swam at a USA-S sectional meet in March and had one of the best meets of my life at age 30.

    I had a major UC flare right after, followed by pancreatitis as a side effect of new drugs to handle the flare, and ended up spending a week in the hospital and losing 30 pounds. Went on Humira, which left me susceptible to two different c diff infections. Fought those off, and as of early November I've been clear and been on a new drug that seems to be working well. I'm almost back to my pre-sick weight after a couple dips from the c diff, and I'm working on building my strength back up. Hopefully the swimming speed will come with it.

    In October, one guy in my work team of four was fired, and I picked up a good deal of his responsibilities. So the couple months before baby were really hectic at work! But I think it's been good for my development and exposure there.

    And then, as mentioned, my first child was born in November. Which is the biggest change in my life ever, very rewarding, but the most difficult challenge I've ever undertaken. It's hard to be completely responsible for another life!

    I'm going to move my workout log to paper, but I'll come back to post fun practices/sets, meet recaps, that sort of thing.
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    Uncategorized
  20. 2019: Year in Review

    by , December 31st, 2019 at 03:57 PM (aztimm's training blog)
    Although I hadn't been blogging nearly as much, 2019 was probably my biggest swimming year ever!

    Here is the list of pools that I've swum in:
    1. Highlands @ Mayfiled Ranch Community Pool, Round Rock, TX
    2. Sendero Springs Community Pool, Brushy Creek TX
    3. Georgetown (TX) City Pool (indoor), Georgetown TX
    4. 24 Hour Fitness Round Rock, Round Rock, TX
    5. Creekside Pool, Brushy Creek TX
    6. Deep Eddy Pool, Austin TX
    7. Barton Springs Pool, Austin, TX
    8. Walker Pool, Temple TX
    9. Kino Aquatic Center, Mesa AZ
    10. Eldorado Pool, Scottsdale AZ
    11. CYC Pool, Wilkes-Barre PA
    12. Austin Swim Club, Austin TX
    13. Fuller Park Pool, Ann Arbor MI

    (no international travel for me in 2019, but that will change in 2020)

    I swam in the following events in 2019:
    1. Attempt at Saguaro Lake, SCAR swim, AZ (made it about 9.5 miles)
    2. Roosevelt Lake, SCAR swim, AZ (10k)
    3. USMS Spring Nationals, Kino Aquatic Center, Mesa AZ
    4. South Texas Summer LCM Meet, Austin Swim Club, Austin TX
    5. Swim to the Moon (10k), Hell MI
    6. Bridges to Bluffs (10k), Knoxville TN
    7. Lake LBJ (3 miles) of Highland Lakes Challenge, Kingsland TX
    8. Lake Marble Falls (2 miles) of Highland Lakes Challenge, Marble Falls TX
    9. Lake Travis (5k) of Highland Lakes Challenge, Spicewood TX

    All-in, I swam over 641 miles in 2019, which is 110 miles more than my previous record, back in 2014. I hit record months of swimming for 7 months of the year (and no record lows). Here is my GTD Summary:


    Some highlights (other than the events):
    * I did my longest swims ever this year! Longest pool swim, longest o/w swim, etc.
    * This was the most swimming events that I've ever done in a year. Heck, 2 meets a year is nearly a record for me alone, but add in all the o/w events, and it certainly is a record.
    * Along with all of the swimming, I got involved in both my USMS LMSC and became a member of a national USMS committee (the D&I committee). I attended my first USMS convention, which was an experience in itself.
    * I met some incredible people throughout the year, all with a passion for the sport. Sure some are super athletes, while others are new. I'm always in awe at USMS nationals when the 80+ year-old heats swim.
    * I swam at Barton Springs more in 2019 than all other years combined. Almost every Sunday over the summer I made an early morning trek down, sometimes swimming 3+ hours. It is an incredible venue to have close by (about 30 min away), and great for o/w training.
    * I really enjoyed repeating the Highland Lakes swim. I hadn't done shorter o/w swim events in a few years, and after swimming longer stuff during the year, the short stuff at the end felt so fun. Plus it is nice to sleep at home and drive out in the morning. And Marble Falls is such a great place! (if anyone wants a good o/w swim, I can't recommend this one enough)
    * For the first time in my life (that I can recall), I swam on Christmas Day! Barton Springs was open ('swim at own risk') and it was such a blissful way to spend the day.


    Looking forward to 2020, here is what I'm looking at:
    * I'll swim my earliest o/w event (probably any swimming event) in the year ever. I'll be in Australia in a few weeks and a friend signed me up for the Portsea 2500m swim (outside of Melbourne). This will also be my first international swimming event.
    * I signed up for the S and R (Saguaro and Roosevelt) legs of SCAR again. We'll see if I'm successful with Saguaro if I want to do any longer swims. Otherwise, I don't mind just doing 10k events
    * Tentatively looking at the Deer Lake, Utah (10k) o/w swim in August
    * Considering either a repeat of Bridges to Bluffs (10k) or Swim the Suck (10 miles) in the fall of 2020. If I get in (sounds like it sells out in minutes), I'll do Suck, otherwise I really enjoyed B2B (so rare to have an o/w event where I can stay downtown and walk to the race start!)
    * Probably do Highland Lakes again to finish up 2020. Maybe I'll do the whole thing? That would be a change, Buchanan (the first) is a 10k!
    * As for meets, I'll probably swim in our Zone SCY meet in March (at University of Houston), and probably our local LCM meet again over the summer. Maybe a day or 2 at USMS spring nationals in San Antonio (this is the week before SCAR).

    I met a separate goal this year. It was very silly, but without even trying, I was getting close to visiting all 50 states. With doing B2B this year, I was adding Tennessee, and I visited a cousin in Kentucky around that event. So we made trips to Montana, Iowa, and Nebraska, and I ended up turning 50 in my 50th state (and visited 2 gals I went to high school with too).
    On that note, I'd like to try doing a swimming event of some sort (meet or o/w) in every state. I've only done this in a few so far, so I'm building up again.

    Most important of all, my most recent mantra has been, "keep it fun." Years ago I thought I wanted to swim the English Channel some day. Well after 4+ hours in Saguaro in April, and the aftermath of that, I wasn't having much fun and don't think I want to think of the English Channel (solo, I'd definitely consider a relay). So I'm looking for swimming events that are mostly 10k or less (and an occasional 10 mile).
    A lifeguard recently asked me, "are you training for something or do you just like to swim?" I didn't know how to answer the question. If I don't like to swim, why would I train for anything? But I do like having some things on my calendar, it gives me a reason to get myself out of bed, especially on dark/chilly mornings, or on days when I'd rather turn over and sleep in (sleeping in is good sometimes too!)

    Updated December 31st, 2019 at 04:33 PM by aztimm

    Categories
    Swim Workouts , Masters Swim Meets / Events , Planning