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  1. Thursday 2/20/2020

    PM SCY w/ Trip @ LRRC "Active Rest"

    4x200 @ 2:40 FR kick w/ fins + BD
    400 R.I.M.O. k/sw/dr/bld
    4x100 @ 1:20 no breath last 25 pull w/ paddles + SNKL

    3x300 @ 4:00 done as 200 D1-3 (WHITE, PINK, RED)/100 AE (2:17, 2:10, 2:03)
    1:00 REST
    4x200 @ 2:40 done as 100 RED/100 AE (1:01-, 1:01-, :59+, 1:01)
    1:00 REST
    5x100 @ 1:20 done as 50 BLUE/50 AE (:27, :27+, :28-, :28-, :28-)

    3x100 @ 1:30 RACE TRIP! ("Zane Grothe" style)
    4x100 @ 1:30 AE

    Total: 4500

    SHOUT OUT: Trip. I tried to put him through the ringer on this one. When he has to do a set that I come up with, he has to leave his comfort zone
    Categories
    Swim Workouts
  2. 2|20|20 LCM

    by , February 20th, 2020 at 07:55 AM (Blog)
    500 back with fins warm-up 8:03
    • Started with 35m UW to stroke

    3◊100 on 3:00 as 50 fst/50 ez
    • fr, fr, kick

    24 x 16.7 fr 0:25 r ea
    • 2nd and 3rdís from mid-pool dig

    800 various drill

    Updated February 20th, 2020 at 09:20 AM by __steve__

    Categories
    Uncategorized
  3. Tuesday 2/18/2020

    PM SCY Solo @ LRRC "Breaststroke Speed & Power"

    300 swim
    2x200 @ 3:00 FR kick w/ fins + BD
    3x100 @ 1:20 D1-3 to PINK
    12x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :35 BR swim
    4 @ :35 FL swim
    200 EZ

    2x
    8x25 @ 1:00 BR 15M burst w/ chute (half open)
    100 @ 2:00 BR push ALL OUT (1:05.5, 1:04.3)
    3x100 @ 1:15 lactic hold w/ 4/6/2 turns
    2:15 REST

    6x50 @ 1:00 3/2/1 breaths per 50

    Total: 3000

    My breaststroke really felt good today. I was really happy with the times I threw down on the push 100s. I was tired most of the day from yesterday's double, but the 45 minute delay I had getting in the water today on account of thunder and lightning ended up being a blessing in disguise. Spent that time stretching and foam rolling out on the pool deck, which I think helped me feel better later in the water.
    Categories
    Swim Workouts
  4. Monday 2/17/2020

    AM SCY Solo @ LRRC "Short Interval Kicking"
    PM SCY Solo @ LRRC "Keeping it Aerobic"

    AM Swim:

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

    4x kick w/ BD
    25 @ :20 FR FAST
    25 @ :40 BR SMOOTH
    50 @ :45 FR FAST
    25 @ :40 BR SMOOTH
    75 @ 1:10 FR FAST
    25 @ :40 BR SMOOTH
    100 @ 1:30 FR FAST
    25 @ 1:15 BR SMOOTH
    **BONUS 1:00 REST after RD2

    200 EZ

    Total: 2600

    PM Swim:

    500 swim odd turns: TTs, even turns: 4/6/2
    5:00 shooting the sh*t with Marvin
    4x100 @ 1:45 k/sw/dr/bld I.M.O.
    300 pull w/ SP + SNKL
    4x50 @ 1:00 "Progressive Freestyle"
    4x25 @ :30 15M burst odd: FR, even: BR

    8x25 @ :15 rest mid-pool working on turns (odd: SMOOTH, even: FAST)
    100 EZ

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10 PINK
    :20 REST*
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55 PINK
    :35 REST*
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :40 PINK
    2:50 REST**
    * This rest was so I had time to throw on my pulling equipment again and to reset the clock to :00
    ** This rest was an extra 2:00 because my mouth was dry (chemicals giving me cotton mouth) and I forgot my water bottle so I ran to the locker room to grab a cup and fill it with water!

    200 EZ

    Total: 5600
    Categories
    Swim Workouts
  5. Sunday 2/16/2020

    PM SCY w/ Trip + Srdan @ LRRC "BEST AVERAGE" or "All in all, I hit the, freakin' brick wall."

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    9x100 @ 2:00 BEST AVG (:59-, :58+, :59-, :59-, :59-, :59, :59++, :59++, 1:01-)
    200 @ 8:00 FLOAT
    300 RACE TRIP! (3:16, split 1:05/1:07/1:04)

    3x200 @ :10 rest SMOOTH FR kick w/ fins + BD

    Total: 4000

    On this, my fourth straight day of doing speed work, I finally hit the wall. The last 130 yards of the 9x100 set was pure hell. As the splits show, I fell apart on the last one. I haven't had the wheels come off the bus like that in a LONG time. The 300 "for time" I just took as an opportunity to race Trip. One the one hand I am slightly disappointed after finding my limit I didn't push myself past it. On the other hand, my stroke had unraveled so much that I felt I needed to dial it back and fix my form, rather than just blindly spin my wheels for 12 lengths of the pool.

    Updated February 17th, 2020 at 03:28 PM by Calvin S

    Categories
    Swim Workouts
  6. Saturday 2/15/2020

    AM SCY w/ The Lady Trojans @ UALR "Super Suit Saturday" or "Requiem for a Blue Seventy"

    400 swim every 4th 25 head-up scull
    400 pull 150 FR/100 BK/150 FR
    400 kick 50 FR/50 BR w/ BD
    4x125 @ 2:00 I.M. double each stroke once (double stroke done as 25 drill/25 BUF)
    4x50 @ :40 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    200 EZ

    200 BR "broken" - 4x50 @ :10 rest
    30.9
    1:04.6 (33.7)
    1:37.9 (33.2)
    2:11.99 (34.0)

    300 EZ

    Total: 2800

    So the women's team has always done a "Super Suit Saturday" the Saturday before they leave for conference. They are knee-deep into taper and throw on their tech suits to do a couple broken swims. I brought both my Blue Seventy Neuro Comp full body suits (one for me and one to share). I put on the one I have always used and found it had finally ripped And when I went back out to grab my other, one of the girls had already claimed it. So I "super suited" with my hot pink, orange, and purple Nike brief! Not a bad time for a broken 200 breaststroke a week after taper coming off working hard all week.
    Categories
    Swim Workouts
  7. Friday 2/14/2020

    PM SCY w/ Trip @ LRRC "200/Variable speed work"

    1000 SKIPS
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    2x
    200 @ 2:40 1st 50 @ 200 PACE
    2x150 @ 2:00 middle 50 @ 200 PACE
    3x100 @ 1:10 AE
    2:30 REST

    4x50 @ 1:00 1/0 breaths per 25

    Total: 3000

    SHOUT OUT: Trip again. I made him do MY set today instead of the other way around. He pushed it even though he was feeling run down from yesterday's workout. Way to get after it, Trip!
    Categories
    Swim Workouts
  8. 2|15|20 scy

    by , February 14th, 2020 at 09:03 PM (Blog)
    10 x 50 on 1:00 as 25 fr 25 kick 44-50
    10 x 50 fr on 1:00
    10 x 50 bk on 1:30 45ís
    500 fins snorkel 5 SDK + 3 atlantis kicks each wall
    500 drills
    Categories
    Uncategorized
  9. Thursday 2/13/2020

    PM SCY w/ Trip @ LRRC "Threshold Work"

    400 swim every 4th 25 scull w/ SNKL
    8x50 @ :55 FR kick D1-4, BR kick D5-8 w/ BD
    4x150 @ 2:15 25 FR/25 BK no breath on FR w/ fins
    8x50
    4 @ 1:00 "Progressive Freestyle" w/ SNKL
    4 @ :50 D1-4
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    6x50 @ :40 FR kick w/ fins + BD
    100 EZ

    4x100 @ 1:10 RED (1:00, 1:00+, 1:01, 1:01+)
    1:10 REST
    3x100 @ 1:10 RED (1:00+, 1:03, 1:05)
    1:10 REST
    2x100 @ 1:10 RED (1:01+, 1:02+)
    1:10 REST
    100 @ 1:10 REDDISH-BLUE (:59+)

    6x100 @ 1:30 SMOOTH pull w/ paddles + SNKL

    Total: 4000

    SHOUT OUT: Trip. He HATES this set. But he texted me last night saying he wanted to do it. He said the only thing he hates more than this set is stressing about it for three days in advance...so he sprung it on himself (and me). He dropped the hammer as well. I have been doing this set every 6-8 days and dropping the interval every few weeks to gauge my fitness. But today since Trip was doing it and 1:10 is a good, tough send-off for Trip, and I wanted us to stay together on the set, I went back to 1:10 as well. To compensate I told myself I would try to hold 1:00s and/or keep myself at threshold level (RED zone 26-27 beats/:10) for all ten. As you can see, I hit a wall on second set, #2 and #3. But that was to be expected. Solid workout all around. Good idea, Trip!
    Categories
    Swim Workouts
  10. 2|11|20, 2|12|20, 2|13|20

    by , February 13th, 2020 at 10:48 PM (Blog)


    2|11 LCM

    WARMUP
    100 bk fins

    SET I
    5 x 50 fr snorkel

    • 0:55
    • on 2:00: 0:34
    • on 3:00: 0:34
    • on 4:00: 0:34 +50 ez
    • on 5:00: 0:34 +100 ez


    SET II
    50 br (rt knee said "not today")
    50 UW atlantis broken in 3




    2|12 LCM

    WARMUP
    500 bk fins 8:00

    SET I
    2 x 50 fr kick fast / 50 ez on 3:00
    100 one arm fr drill
    100 br with fr kick fins
    100 fr fins

    SET II
    12 x 16.7m fr on 0:20 r
    24 x 16.7m fr on 0:30 r

    • mid-pool digouts

    400 ez fr




    2|13 SCM* / LCM

    WARMUP
    250 fr snrokel

    SET I
    600m fr nonstop fins/snorkel

    • as 75 slow/25 burst (off turn) then sprint


    SET II
    3 x 50 on 2:00

    • 25 fly / 25 ez bk (fins)
    • 25 head-up fly-kick fr / 25 ez (fins, snorkel)
    • 25 br / 25 ez fr


    SET III
    4 x 50 on 2:00 fins
    25 UW streamline kick / 25 ez



    SET IV (jumped in LCM lane)
    300 drill fins
    100 fr various kick drills
    50 8-beat kick, 50 2-beat kick


    *SCM was set at 26m
    Categories
    Uncategorized
  11. Aerobic w/ IM Active Recovery

    by , February 12th, 2020 at 11:53 AM (Middle Aged Distance)
    This one is from last Friday, I was able to get a short swim in during my daughter's practice:

    W/U (600):

    200 sw/kick/pull

    Main (2000):

    1x500 swim @ 6:15
    1x50 free @ 1:30
    1x400 swim @ 5:10
    2x50 br/fr @ 1:15
    1x300 swim @ 4:00
    3x50 bk/br/fr @ 1:00
    1x200 swim @ 2:50
    4x50 IMO @ :45
    1x100 @ 1:30

    100 easy

    Total: 2700
    Categories
    Swim Workouts
  12. Tuesday 2/11/2020

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

    400 swim every 4th 25 scull w/ SNKL
    4x100 @ 1:45 I.M.
    odd: kick/drill
    even: drill/kick
    4x50 @ :50 FR kick w/ BD
    200 @ 2:35 pull w/ paddles + SNKL
    4x100 @ 1:35 I.M.
    odd: drill/swim
    even: swim/drill
    4x50 @ :50 FR kick w/ BD
    200 @ 2:35 pull w/ paddles + SNKL

    4x50 @ 1:00 25 UW/12.5 FAST w/ GREAT B.O./12.5 EZ w/ fins
    50 EZ
    4x25 @ :30 V.S.
    50 EZ

    12x200 @ 2:35
    2 - FR PINK
    1 - I.M. D1-4 to RED (2:31, 2:27, 2:23, 2:18)

    200 EZ (25 kick w/ BD/25 BK/25 FR/25 kick w/ BD) w/ fins

    Total: 5000

    Updated February 17th, 2020 at 03:28 PM by Calvin S

    Categories
    Swim Workouts
  13. Building back up

    by , February 11th, 2020 at 05:40 PM (aztimm's training blog)
    After not swimming as much in December and January, I'm ramping my swims back up for the year.
    I registered for the first and last legs of the SCAR swim in late April. That's 10 miles, then a 10k. And I'll be paddling for another swimmer on the 3rd day (Apache, about 18 miles!)

    I had a nice 4.25 mile swim at Barton Springs this past Sunday morning. My goal was to swim for about 2 hours or 16 laps. I did that and thought, "why not one more just for kicks?" So that added an extra 1/4 mile The swim took about 2:15.
    Water temp is about the same all the time there; my guess is about 70F. Because it is winter, and weather that day wasn't the best (gray, steady drizzle, with a few downpours), I counted 10 swimmers (including myself) when I got in, and 6 when I got out. The lifeguards did not look happy.


    I had a whirlwind trip to Australia in January, and as luck would have it I did some o/w swims there.
    A friend from a Facebook swim group met me at the airport, I stayed at an Airbnb about a 10 min walk from his house (and 3 minutes from the pool). He carted me around, and even dropped me at the airport when I left Melbourne. Arrived late on a Thursday:

    1. Friday AM: early LCM swim @ Brunswick Baths (3500m), with their masters team

    2. Saturday: he had registered us both for the Portsea 2500m Gold Swim: http://www.portseasurf.com.au/portsea-swim-classic/. I liked it so much that I then self-registered and swam the 1500m shortly after. Due to currents, I recorded my best swims ever for those distances. 2500m (26:07) 1500m (16:32, started a little late and had to catch the group).
    The 2500m was a mass start, about 400 swimmers, into some serious chop, and water temp about 68F. I hadn't done that in a while, and it kind of freaked me out at first. I took (and I'm sure gave) some punches, kicks, and had to stop to adjust my goggles once after a serious blow. But once we got going, I was able to break free of the mosh pit and chased people nearly the whole way to the finish, with some major current assist.
    After I finished, I toyed with doing the 1500m, and as my friend said, "how often are you in Australia with a chance to do this?" That sold me, and I paid the same-day fee (a bit costly for a 1500m!), and got on a bus for the start. By the time I figured out where to go for the start, they were already starting, and I nearly ran into a buoy line. But once I got into it, I was chasing down a bunch of fast guys (this was men-only, 50 to 69 I think).
    Here is the map for the 2500m swim; the 1500m was the same course but started after that first bay (where you see that notch):


    3. The morning I was flying out of MEL (to BNE), my friend took me to Williamstown Beach for more o/w swimming. We swam out quite a bit, and were headed back (against the current), when he spotted a jellyfish. I was swimming along after that and thought I bumped my friend; I stopped only to see him too far off to have bumped him, and I was a bit freaked out at that point. I stuck near him and we headed into shore. Only got in about a mile, but it was still nice to see some local haunts. Here is the map of this swim:


    4. First morning in Brisbane, I swam at Centenary Aquatic Center (LCM), and historic pool in town. https://centenarypool.com.au/
    Got in 3200m

    5. Before leaving Brisbane, I decided to try a different pool and ended up at Valley Pool (LCM) for 3300m: https://www.valleypoolbrisbane.com.au/

    6. Flew to Adelaide, had an incredible lunch at Star of Greece, and couldn't resist the water; after walking along the beach for a bit (to recover from lunch), I changed and got in just a short o/w swim. Water was beautiful! Could see the sandy bottom from the surface even at 20 feet deep, and temp was about 75F. Since I had swum that morning, I just did a short swim:

    And here is what that beach looked like:



    After that trip, I had a short trip to London, and of course had to swim in the 2012 Olympic Pool:

    It is a 10-lane pool. They had the right 4 lanes reserved for a team. The remaining 6 lanes were organized by speed, 2 easy, 2 med, 2 fast, with the left of each as counter-clockwise, the right as clockwise. I went in lane 4 (the leftmost is lane 0), the fast counter-clockwise lane, and swam 3300m.
    It was probably the best indoor pool in the world that I've ever been in (the Brown Univ pool in Providence is pretty good though...) I was just wanting a shake-out workout, but I still felt fast in the water. The water temp was a little cool for a pool, I'm guessing about 75F.

    Now to get serious about training! ScaR (just Saguaro and Roosevelt) in April, then I did get into Swim the Suck in October. Maybe a 10k over the summer to round things out.
    Categories
    Swim Workouts
  14. Monday 2/10/2020

    PM SCY w/ Trip @ LRRC "Getting back into it"

    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :25 FR kick w/ BD
    4x100 @ 1:30 D1-4 (1:09, 1:07, 1:05+, 1:02)

    11x200 @ 2:35
    4 - pull w/ paddles + SNKL
    4 - swim w/ fins:
    #1 - 8th 25 UW
    #2 - 6th, 8th 25 UW
    #3 - 4th, 6th, 8th 25 UW
    #4 - 2nd, 4th, 6th, 8th 25 UW
    3 - swim N.S. D1-3 (2:19, 2:16, 2:12)

    5x100 @ 1:30 kick 25 FL/25 FR w/ fins + BD

    Total: 4100
    Categories
    Swim Workouts
  15. Saturday 2/8/2020

    PM SCY @ UALR "Valentine Invitational"

    300 swim every 4th 25 head-up scull
    200 kick 25 FR/25 BR
    2x100 @ 1:45 k/sw/dr/bld
    #1 - FR
    #2 - BR

    2x50 @ :50 FR
    #1 - BUF
    #2 - @ 200 PACE

    25 DIVE FAST BR (13.9)
    275 EZ

    200 FR - 1:51.60 (26.05/28.15/28.70/28.70) - I tried a new strategy for this race. I tried to be strong and fast on the opening 50, but without the legs and dialing back the turnover. At the 50 turn, I came off the wall and pounded the legs for the middle 100. Then I just tried to bring it home. The race was great and I am happy with the time and the splitting, but wish I had more opening speed (a theme to be repeated today). Lifetime best is only 1:49.9, so this wasn't far off.

    600 EZ (100 swim/100 kick w/ BD) w/ SNKL

    300 swim
    2x50 @ :10 rest BR kick w/ BD
    2x25 @ :15 rest BR pull w/ paddles
    2x25 @ :15 rest BR swim w/ fingertip SP
    4x25 @ :15 rest V.S. BR

    100 BR - 1:01.95 (29.21/32.74) - So this was my first 100 yard breaststroke in almost 6 years. As I expected, especially with the lack of top speed BR I have been doing in practice, my walls were awful. Pullouts felt great, but I mistimed all four walls. I also had bad opening speed again, definitely a bigger deal for a race as short as this. I was definitely happy to be 1:01. It gives me a glimmer of hope that with work, I could maybe dip back under 1:00 again. This race was EASILY a 1:00 swim if I had nailed all four walls.

    100 EZ

    Total: 2700

    SHOUT OUT: Trip, Doug, and Dr. J on some great swims. What this drop taper tells me is that I definitely have some speed potential with rest. I had only just felt like I was hitting my peak training speed again before I backed off. Definitely excited about what I can do with a full taper. However this may be my only chance to taper, much less race, short course yards this season. My main focus will be the LCM summer season!
  16. Friday 2/7/2020

    PM SCY Solo @ LRRC "Drop-taper Day #4"

    300 swim every 4th 25 head-up scull
    200 kick every 3rd 25 BR w/ BD

    2x50 @ 1:00 BUF

    2x50 @ 1:00 rest 25 DIVE FAST/25 EZ

    100 EZ

    Total: 800
    Categories
    Swim Workouts
  17. Thursday 2/6/2020

    PM SCY Solo (w/ Trip as "Head Timer" and Doug as "Head Cheerleader") @ LRRC "Broken Swims/Drop-taper Day #3"

    300 swim every 4th 25 scull w/ SNKL
    3x100 @ 1:45 k/sw/dr/bld
    #1/#3 - BR
    #2 - FR

    8x25 @ :35 swim w/ finger tip strapless paddles
    odd: FR
    even: BR

    2x50 @ :30 rest
    #1 - DIVE w/ FAST BO/EZ
    #2 - DIVE FAST 25/25 EZ

    100 BR "Broken" (50 - :10 - 25 - :05 - 25)
    29.52/15.48/15.67 - 1:00.67

    200 FLOAT

    Total: 1200

    Felt a little rushed on the broken swim, but I will take a 1:00. Did the practice in my old full-body B70 Neuro Comp tech suit. I wanted to "feel" fast without the shave!
    Categories
    Swim Workouts
  18. Equipment Quick Change

    by , February 5th, 2020 at 05:57 PM (Middle Aged Distance)
    I had a short amount of time this morning so I did a quick 2k trying to incorporate some aerobic swimming (for time's sake). The fun part about this main set is that you have to swim just a little faster on the swim parts to make the interval and have time to switch equipment. Happy Wednesday!

    W/U (300):

    300 choice swim

    Main (1500):

    3x200

    1 - pull @ 2:50
    2 - swim @ 2:40
    3 - swim w/ fins @ 2:30

    3x150

    2:10/2:00/1:50 - pull/swim/swim w/ fins

    3x100

    1:30/1:20/1:10 - pull/sw/fins

    3x50

    :50/:40/:30 - pull/sw/fins

    200 warm down

    Total: 2000
    Categories
    Swim Workouts
  19. Tuesday 2/4/2020

    PM SCY Solo (w/ Trip as "Head Timer") @ LRRC "200 Pace work/Drop-taper Day #2"

    2x150 @ :10 rest 100 FR/50 BK
    200 N.S. pull w/ paddles + SNKL (1:07/1:04)
    100 BR kick w/ BD

    4x50 FR
    1 @ 1:00 build (28.5)
    3 @ :50 @ 200 PACE to the feet (27.8, 27.6, 27.8)

    200 FLOAT

    Total: 1000

    SHOUT OUT: Trip, for showing up on deck at precisely the moment I needed a timer!

    I felt really good today. Went with my "competition" suit (not my tech suit, just a tight Nike brief) for practice. Same suit I wore for the "Six on Five" two days ago. Plan to take tomorrow off, then go full body suit for a broken 100 BR on Thursday, then float Friday and then it's off to the races on Saturday (200 FR and 100 BR)!
    Categories
    Swim Workouts
  20. Monday 2/3/2020

    PM SCY Solo @ LRRC "Recovery/Drop-taper Day #1"

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

    3x100 @ 2:00 "hullabaloo"
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    2x150 @ 2:30 FL kick w/ fins + BD

    Total: 1500
    Categories
    Swim Workouts