View RSS Feed

Of Swimming Bondage

bondage:

  • dictionary.com: the state of being bound by or subjected to some external power or control

Though I swore at 22 I would hang my suit up forever, I am compelled to swim, to relish in the pain/pleasure continuum across workouts and meets, to be forever & happily enslaved by this odd sport.

In my 50s now, I've created this blog to keep me motivated, chart my progress and, possibly, offer some insight to others.

  1. If this is global warming ...

    by , February 14th, 2016 at 05:04 PM (Of Swimming Bondage)
    ... bring it on!

    We've been breaking high temperature records here this week and so I turned my pool heaters on Thursday to see what would happen. In normal years, I'm not able to get my pool warm enough to swim in (my minimum temperature is about 71/72 with desired temperature around 74-76) until mid-March or so. By today, even with my pool cover still broken (long story), I was able to dive into picture-perfect 74 degree water a little after 9am this morning. I had skipped my planned yoga class yesterday as there was a fair amount of pool maintenance I needed to do, as well as party prep for some friends we had over yesterday evening for a lovely dinner al fresco.

    I repeated my Aussie 200 fly set today, made the intervals a bit more challenging and was pretty pleased with the results:

    Warmup sets (1,775 set)

    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 4 x 100: on 1:30, free swim, descend w/snorkel, 1:17, 1:15, 1:11, 1:09
    • 6 x 50: on 0:50, SDK w/monofin going 10 AFAP underwater SDKs off each wall (belly on 1st 25, back on 2nd 25) and then easy thereafter
    • 6 x 50: on 0:55, #1 and #6 easy free w/snorkel, #2 to #5 IM order build (0:33, 0:36, 0:40+, 0:31+)
    • 2 rounds of:
      • 8 x 25: on 0:30, odds fast IM order from blocks, evens easy
      • 1 x 50: on 1:00, easy free w/snorkel ... but skipped a 25 to go turn the pool heaters off as I don't like the jet locations when I'm trying to swim faster


    Aussie 200s fly (1,950 set / 3,725 total)

    My aim was to try to hold 0:33s on the fly; all the easy 50s I did free with a snorkel. I added an easy 50 breaststroke kick on 1:20 between each round

    • Round 1 - 4 rounds of 3 x 50 cruise - 1 x 50 at race pace, all on 0:50
      • 0:34, 0:33, 0:33, 0:33+

    • Round 2 - 4 rounds of 2 x 50 cruise - 1 x 50 at race pace, all on 0:50 (e.g., I normally add 5 seconds to the interval, but kept it the same)
      • solid 33s


    • Round 3 - 4 rounds of 1 x 50 cruise - 1 x 50 at race pace, all on 0:55
      • ​0:33, 0:33, 0:34, 0:35

    • Round 1 - 4 x 50 on 1:00 at race pace
      • ​0:33, 0:34, 0:34, 0:34+


    Sprint Closure (400 set / 4,125 total)


    • 3 x 50: active recovery w/snorkel on 0:45, 1:00, whatever
    • 1 x 100: free fast from blocks, about 1:30+/1:04-
    • 3 x 50: active recovery w/snorkel on 0:45, 1:00, whatever


    TOTAL: 4,125 SCM

    Comments:
    • Oh it was sweet to be able to swim back at home again. Much as I like Cactus and other pools, I really enjoy the utter tranquility and focus of being able to train at home. Plus, I was able to fit this all into an otherwise very busy Sunday as we found out yesterday that an old friend of ours, who we haven't seen for more than 5 years, happens to be in town with his son for a hockey tournament. Party #2 this weekend, a true unicorn of an event for my wife and I.
    • I achieved almost all of what I wanted to accomplish training-wise this week - 4 great workouts totaling 18K SCY and most of the dryland work except that missed yoga class. Feeling very good in the water, as well, which is always a treat.
    Tags: hackett 200
    Categories
    Uncategorized
  2. Aussie 200s fly & shameless yardage plug set

    by , February 6th, 2016 at 09:45 PM (Of Swimming Bondage)
    I was a little later getting to Cactus this afternoon because I was watching the livestream of the ASU-U of A dual meet and the exhibition swims by people like Phelps, Alison Schmitt, David Nolan, Matt Grevers and Margo Geer. I should have turned the sound on mute as the two guys announcing were just about the worst, most swimming-clueless announcers ever (e.g., after a mixed heat of men and women's exhibition 100 free where Margo Geer beat Alison Schmitt, they proclaimed that at least Schmitt was the fastest woman in the heat). Still, announcing inanity aside, it was fun to watch, especially the 100 IM race between Grevers, Phelps and Nolan.

    I dove in the water right at 3:45pm and the pool closed at 5pm. I wrapped this up with 18 seconds to spare

    Warmup sets (1,700 set)


    • 1 x 300: reverse IM, kick-drill-swim by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel, 1:08, 1:07, 1:01
    • 4 x 75: on 1:15, Indiana IM kick by 25s on back
    • 6 x 50: on 0:55, #1 and #6 easy free w/snorkel, #2 to #5 IM order build (0:31, 0:33, 0:37, 0:27+)
    • 2 rounds of:
      • 8 x 25: on 0:30, odds easy, evens fast IM order
      • 1 x 50: on 1:00, easy free w/snorkel


    Aussie 200s fly (1,950 set / 3,650 total)

    My aim was to try to hold 0:30s on the fly; all the easy 50s I did free with a snorkel. I added an easy 50 breaststroke kick on 1:20 between each round
    • Round 1 - 4 rounds of 3 x 50 cruise - 1 x 50 at race pace, all on 0:45
      • was solid 0:31s

    • Round 2 - 4 rounds of 2 x 50 cruise - 1 x 50 at race pace, all on 0:50
      • 0:31, 0:30+, 0:31, 0:30-


    • Round 3 - 4 rounds of 1 x 50 cruise - 1 x 50 at race pace, all on 0:55
      • ​was solid 0:30s

    • Round 1 - 4 x 50 on 1:00 at race pace
      • ​0:30, 0:30, 0:31, 0:31


    Shameless Plug Set to Hit 16K weekly yards (500 set / 4,150)

    5 x 100: swim free w/snorkel on 1:20, 1:15, 1:10, 1:15, 1:20

    TOTAL: 4,150 SCY

    Comments:
    • My freestyle was feeling really strong and connected today, so my original plan after the Aussie 200s was to do
      • 5 x 50 active recovery
      • 1 x 100: ALL OUT free
      • 3 x 50: active recovery

    • ... but I just didn't have the time. This last little set, though, got me where I needed to be for the week.
    • I really wish the meet flyers would come out for the two meets we'll have here in March so I can figure out what I'm going to race and I can see if it will work to race a 200 fly at either meet, while still making sure I can race both the 1000 and 1650.
    Tags: hackett 200
    Categories
    Swim Workouts
  3. Did Grant ever swim the 200 IM?

    by , January 8th, 2016 at 01:36 AM (Of Swimming Bondage)
    This morning at the always pleasant Pleasant Valley Aquatic Center in Camarillo, I swam my 6th workout of the year and, though I started feeling creaky and tired, ended finally feeling like myself again. It's been a long time since I did my 'Hackett 200' set as IMs, so I had a lot of fun with this:

    Warmup sets (1,050)
    • 1 x 300: IM, k-d-swim
    • 3 x 100: on 1:20, free descend w/snorkel, was 1:11, 1:10, 1:08 and really struggling
    • 4 x 50: on 0:55, dolphin-flutter kick on back descend, was 0:43 -> 0:39
    • 8 x 25: on 0:30, odds easy free, evens fast IM order
    • 1 x 50: easy w/snorkel


    Hackett 200 Test Set (2,200 set / 3,250)


    • 16 x 50: on 0:45, every 4th one at target 200 race pace (easy 50s free)
      • SCM 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • SCM 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+
      • SCM 11/13/13 - IM - 32+, 34, 40, 30 = 2:16+
      • SCY 03/01/14 - IM - 30, 32, 37, 30 = 2:09 (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:32, 0:33+, 0:40+, 0:31 = 2:17
      • SCM 04/15/14 - 0:33, 0:34, 0:41, 0:31+ = 2:18+
      • SCY 11/18/14 - IM- 30,32, 37, 30
      • SCY 11/26/14 - IM- 29+,31, 36+, 28 = 2:05
      • SCY 12/02/14 - IM- 31+,31+, 36+, 27+ = 2:07
      • SCY 01/07/16 - IM - 30+, 31+, 36, 28 = 2:06

    • MASTERS MINUTE in which I did an easy 50 w/snorkel
    • 12 x 50: on 0:50, every 3rd at target race pace (easy 50s free)
      • SCM 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • SCM 09/20/13 - IM - 33, 35, 40, 32 = 2:20
      • SCM 11/13/13 - IM - 31+, 33, 39+, 30 = 2:15
      • SCY 03/01/14 - IM - 30, 31+, 37, 30 = 2:08+ (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:31+, 0:33+, 0:39+, 0:31+ = 2:16
      • SCM 04/15/14 - 0:32, 0:34, 0:40+, 0:31+ = 2:17
      • SCY 11/18/14 - IM- 30,32, 37, 30
      • SCY 11/26/14 - IM- 29,30, 36, 27 = 2:02
      • SCY 12/02/14 - IM- 30+,31, 35, 26+ = 2:03
      • SCY 01/07/16 - IM - 30, 31, 36, 28 = 2:05

    • MASTERS MINUTE in which I did an easy 50 w/snorkel
    • 8 x 50: on 0:55 every other one at target race pace
      • SCM 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • SCM 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+
      • SCM 11/13/13 - IM - 31, 33, 39, 29+ = 2:12+
      • SCY 03/01/14 - IM - 30, 32, 36+, 28 = 2:06+ (~ 2:20+ in SCM)
      • SCM 04/08/14 (w/B70) - each fast one from the blocks - 0:30, 0:33, 0:37+, 0:29 (done on 1:00)
      • SCM 04/15/14 - IM - 31, 33+, 39+, 31 = 2:15
      • SCY 11/18/14 - IM- 30,31+, 36+, 29
      • SCY 11/26/14 - IM- 28+, 30+, 35, 26+ = 2:00+
      • SCY 12/02/14 - IM- 29+, 31, 35, 26 = 2:01+
      • SCY 01/07/16 - IM - 29+, 30+, 36, 27+ = 2:03+

    • MASTERS MINUTE in which I did an easy 50 w/snorkel
    • 4 x 50: on 1:00, all at target race pace
      • SCM 04/15/14 - IM - 31, 33, 39+, 30 = 2:13+
      • SCY 11/18/14 - IM- 29+, 31+, 36, 27+ = 2:04+
      • SCY 11/26/14 - IM- 28, 30, 36, 27 = 2:01
      • SCY 01/07/16 - IM - 29, 30, 36, 27 = 2:02+

    • 1 x 50: ultra easy w/snorkel


    Cool-down 5 x 50 active recovery w/snorkel

    TOTAL: 3,500 SCY

    Comments:

    • I am definitely taking tomorrow off from the pool. I was hoping to get to some sort of a yoga class, but my schedule's not going to permit that. I'll hopefully get in some yoga mix on my own.
    Tags: hackett 200
    Categories
    Uncategorized
  4. More Pleasant than Tuesday

    by , April 16th, 2015 at 11:54 AM (Of Swimming Bondage)
    I took my first ever Virgin America flight last night from Chicago to LAX and was very pleased with the experience. I did pay an extra $30 to get the more legroom seat, but the whole experience - from the flight attendant happiness, the hip-vibe mood lighting, the seatback entertainment and the onboard food was a big step above any of the other coach class experiences on domestic airlines. It's too bad they don't fly more of the routes I typically travel.

    I got up this morning and was in the water spot on 5:30 at the Pleasant Valley Aquatic Center for this shorter rendition of the Hackett 200 set:

    Warmup sets (1,050 total)
    • 1 x 300: IM, k/d/s
    • 3 x 100: on 1:20, free swim, descend w/snorkel (1:12, 1:10, 1:08)
      • felt like a sea sloth as these were more like SCM than SCY times

    • 4 x 50: on 1:00, kick descend, 25 SDK on back - 25 breast kick on back
    • 8 x 25: odds easy, evens strong backstroke from a start
    • 1 x 50: easy w/snorkel


    Reduced Hackett 200 set (1,500 set / 2,550 total)

    • 12 x 50: on 0:45, in sets of 3 going 1 at target 200 pace, 2 cruise
      • All over the place at 0:27, 0:29, 0:28+, 0:27+

    • Masters Minute w/an easy 50 thrown in
    • 8 x 50: on 0:50, odds at target 200 pace, evens cruise
      • Mostly 27+

    • Masters Minute w/an easy 50 thrown in
    • 4 x 50: on 1:00, all at pace
      • I tried to swim this as I would a race, conserving my legs as much as possible on the first 150 and then blasting the last 50
      • Was 26+, 27-, 27-, 26-
      • I started to feel like myself again here and would certainly be happy if I could split that on a straight 200 next week

    • 4 x 50: active recovery w/snorkel on 0:40, 0:50, 0:55

    TOTAL: 2,550 SCY

    Commentary:


    • I definitely was feeling much better than I did on Tuesday night, but nowhere near as strong and controlled as I did last Friday when I did a full version of this set - http://forums.usms.org/entry.php?356...g-and-cranking.
    • I am really hoping that after I get home tonight, I won't get on a plane until I fly to San Antonio, but there are threats of work trips possibly to San Fran, Chicago or potentially DC. I am counting on a client in Scottsdale to schedule a meeting on Tuesday to block all those other possible trips.
    • I am also looking forward to heading down to the Arena Pro Swim Series in Mesa for finals both Friday and Saturday. My work travel and personal commitments (Saturday morning) aren't going to let me volunteer as much as I'd like, but I'll be able to time both of those evening sessions. Despite the hype around MP, I'm far more looking forward to watching the rest of the packed field, especially Katie Ledecky, the swimmer who, in my opinion, is far more exciting to watch race right now than just about anyone. Even without her, the meet is stacked with talent.
  5. Crushing, cruising and cranking

    by , April 10th, 2015 at 01:00 PM (Of Swimming Bondage)
    Even though I didn't go very far or very hard last night, the overnight double felt like it came really early this morning when I dove in the Westmoor Giammona pool spot on the 6am opening time. This SCY pool --



    -- especially during their morning lap hours, is probably the best place in San Francisco (outside of Stanford) to train - indoors, deep & cool water, pretty new and never more than one person per lane. Even though this was my 12th day in a row of swimming, I felt simply incredible in the water.

    Warmup sets (1,050 total):

    • 1 x 300: IM, k/d/d
    • 3 x 100: on 1:20, descend w/snorkel (1:10, 1:04, 0:58)
    • 4 x 50: on 1:00, kick descend, breast-flutter by 25s
    • 8 x 25: on 0:35, odds easy, evens fast backstroke from a start
    • 1 x 50: snorkel easy


    Hackett 200s (2,000 set / 3,050 total)

    • 16 x 50: on 0:45, in sets of 4 going 1 at target 200 pace, 3 cruise
      • Solid 0:27 lows

    • 12 x 50: on 0:50, in sets of 3 going 1 at target 200 pace, 2 cruise
      • Solid 0:27 lows with maybe a hint of 26 high

    • 8 x 50: on 0:55, odds at target 200 pace, evens cruise
      • A couple of glimpses at 26+ and the rest at 27 low

    • 4 x 50: on 1:00, all at pace
      • I tried to swim this as I would a race, conserving my legs as much as possible on the first 150 and then blasting the last 50
      • Was 26+, 27-, 27-, 25-


    Cool-down (200 set / 3,250 total)

    • 4 x 50: active recovery w/snorkel, on 0:35, 0:40, 0:45


    TOTAL: 3,250 SCY

    Commentary:

    • I cannot recall being as excited to race a 200 free since the Rowdy Gaines meet back in 2009. These 26+/27- efforts today felt entirely sustainable over a 200, my stroke count was consistently 12/13 on the first lap and 13/14 on the second lap of each 50. I think I have both my breathing and kicking pattern locked in for this race. I just need to stay healthy, stay swimming and start to rest next week.
    • My backstroke is also feeling pretty good and I'm starting to get the hang of the start. I have watched and re-watched this video - http://swimswam.com/how-to-do-a-perf...e-start-video/ - a few times. While I'll never look like Junya, the biggest learning for me that has helped to control the depth of my entry is to NOT throw my head back, but to keep it more neutral to tucked. Prior to this, I was always trying to almost look at the other end of the pool as I arched my back to try to get more of an arch, but that clearly was causing me to over-arch and then go too deep.

    Updated April 10th, 2015 at 01:09 PM by pwb

    Tags: hackett 200
    Categories
    Swim Workouts
  6. Move like Hackett?

    by , April 5th, 2015 at 06:53 PM (Of Swimming Bondage)
    I'm pretty stoked to see the amazing comeback that Grant Hackett is engineering right now. He was always one of my favorite swimmers to watch and an animal across so many distances and years. It will be darn cool to see him compete again next year in Rio, at the bare minimum in the 4 x 200 relay and, I strongly suspect, in the 400 individually.

    In honor of Mr. Hackett and, well, because it was on my plan anyways, I did the Hackett 200 set today in SCM:

    Warmup sets (1,050 total):
    • 1 x 300: IM, k/d/d
    • 3 x 100: on 1:30, descend w/snorkel (1:20, 1:15, 1:09)
    • 4 x 50: on 1:00, kick descend, breast-flutter by 25s
    • 8 x 25: on 0:40, odds fast backstroke from a start (going 2-4-6-8 strokes fast by 25 and then easy), evens easy
    • 1 x 50: snorkel easy


    Hackett 200s (2,000 set / 3,050 total)
    • 16 x 50: on 0:50, in sets of 4 going 1 at target 200 pace, 3 cruise
      • Was 0:31s on the strong efforts

    • 12 x 50: on 0:55, in sets of 3 going 1 at target 200 pace, 2 cruise
      • Was 0:30low on all except one at 0:30+

    • 8 x 50: on 1:00, odds at target 200 pace, evens cruise
      • Solid 0:30low on all

    • 4 x 50: on 1:05, dove #1 (0:28) and then rest at target 200 pace (all at what appeared to be 0:30 flat with the last one possibly at 0:29+)


    Cool-down (200 set / 3,250 total)
    • 4 x 50: active recovery w/snorkel, on 0:40, 0:45, 0:50


    TOTAL: 3,250 SCM

    Commentary:
    • I am going to do a lot of backstroke starts between now and Nationals. I am feeling like I'm starting to get the hang of it, but still going a bit too deep. I don't have a powerful SDK and it's taking me 6 to 7 kicks to get to the surface, whereas I'd like to be more like 3 to 4.
    • I was very happy with the times I produced on the Hackett test set. The effort level was probably more akin to a 100 pace, but it's more important for me right now to hit the target pace in that low 30 range SCM and low 27 range SCY.
    • That's seven days in a row in the water and I should be able to keep it going at least the next two days. I'll be in Chicago on Wednesday and will just take it easy that morning since both my time will be constrained and my pool access will be limited. Then, as long as the State of California hasn't drained their pools, I'll get some good swims in Thursday and Friday.

    Updated April 5th, 2015 at 09:13 PM by pwb

    Tags: hackett 200
    Categories
    Swim Workouts
  7. Ox-like in Oxnard

    by , January 22nd, 2015 at 03:24 PM (Of Swimming Bondage)
    I never knew that oxen were castrated cattle until I just googled them, but that's an appropriate animal for me this morning when I dropped into the Oxnard Aquatic Center as I felt powerless, non-aggressive and like I was a beast of burden dragging something very heavy through water that felt like muck. I had a late night last night flying down from Oakland to Burbank and then driving ~50 minutes up to Oxnard. I got to bed around 11pm, slept like a rock and felt marginally better than yesterday, but the times on this attempt at the Hackett 200 set were far less than stellar.

    Warmup set (1,000)
    • 1 x 400: IM, kick-drill-kick-swim
    • 4 x 100: on 1:20, free descend w/snorkel (1:11 -> 1:03)
    • 8 x 25: on 0:30, odds easy, evens IM order fast


    Hackett 200s (2,050 set / 3,050 total)
    • 16 x 50: on 0:40, every 4th one fast backstroke
      • Goal was to see 0:30/0:31max on a flipped finish, but was solid 0:32/32+s

    • 12 x 50: on 0:45, every 3rd one fast backstroke
      • same performance as above

    • 8 x 50: on 0:50, every 2nd one fast freestyle
      • wanted to see solid 0:28s on a flipped finish, but was 0:29s

    • 1 x 50: on 1:20, easy
    • 4 x 50: on 0:50 (fly and back) and 0:55 (breast), IM order strong
      • Wanted to add up to a solid 200 IM time, but didn't!
      • 0:30, 0:31, 0:37+, 0:27+


    Cool-down (200 set / 3,250 total)
    • 4 x 50: on 0:40, 0:45, 0:50 active recovery with snorkel


    TOTAL: 3,250 SCY

    Commentary:
    • I did power through this in about 51 minutes, so it was a very efficient swim ... even if my body was neither efficient nor effective in the water
    • Really looking forward to getting home tonight, sleeping in my own bed and hopefully feeling better tomorrow in the water.
    • I am excited for the weekend's meet, as well as for #3's meet on Saturday. It should be a fun swimming weekend.
    Tags: hackett 200
    Categories
    Swim Workouts
  8. Some things are semi-awesome

    by , December 2nd, 2014 at 07:09 PM (Of Swimming Bondage)
    After last week's stellar performance on my 'Hackett 200' workout (http://forums.usms.org/entry.php?346...ckett-200-IMs)) and a great hot yoga session last night, I thought I'd feel pretty strong while attempting this workout again at MMR.

    Warmup sets (1,000 SCY)

    • 1 x 400: IM , kick-drill
    • 6 x 50: on 0:45, descend in 3s, free (0:34, 0:33, 0:30, 0:32, 0:30, 0:28)
    • 12 x 25: on 0:30, odds cruise, evens fly-back-breast fast 2x thru


    Hackett 200 Test Set (2,000 set)

    • 16 x 50: on 0:45, every 4th one at target 200 race pace (easy 50s free)
      • SCM 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • SCM 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+
      • SCM 11/13/13 - IM - 32+, 34, 40, 30 = 2:16+
      • SCY 03/01/14 - IM - 30, 32, 37, 30 = 2:09 (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:32, 0:33+, 0:40+, 0:31 = 2:17
      • SCM 04/15/14 - 0:33, 0:34, 0:41, 0:31+ = 2:18+
      • SCY 11/18/14 - IM- 30,32, 37, 30
      • SCY 11/26/14 - IM- 29+,31, 36+, 28 = 2:05
      • SCY 12/02/14 - IM- 31+,31+, 36+, 27+ = 2:07

    • MASTERS MINUTE
    • 12 x 50: on 0:50, every 3rd at target race pace (easy 50s free)
      • SCM 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • SCM 09/20/13 - IM - 33, 35, 40, 32 = 2:20
      • SCM 11/13/13 - IM - 31+, 33, 39+, 30 = 2:15
      • SCY 03/01/14 - IM - 30, 31+, 37, 30 = 2:08+ (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:31+, 0:33+, 0:39+, 0:31+ = 2:16
      • SCM 04/15/14 - 0:32, 0:34, 0:40+, 0:31+ = 2:17
      • SCY 11/18/14 - IM- 30,32, 37, 30
      • SCY 11/26/14 - IM- 29,30, 36, 27 = 2:02
      • SCY 12/02/14 - IM- 30+,31, 35, 26+ = 2:03

    • MASTERS MINUTE
    • 8 x 50: on 0:55 every other one at target race pace
      • SCM 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • SCM 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+
      • SCM 11/13/13 - IM - 31, 33, 39, 29+ = 2:12+
      • SCY 03/01/14 - IM - 30, 32, 36+, 28 = 2:06+ (~ 2:20+ in SCM)
      • SCM 04/08/14 (w/B70) - each fast one from the blocks - 0:30, 0:33, 0:37+, 0:29 (done on 1:00)
      • SCM 04/15/14 - IM - 31, 33+, 39+, 31 = 2:15
      • SCY 11/18/14 - IM- 30,31+, 36+, 29
      • SCY 11/26/14 - IM- 28+, 30+, 35, 26+ = 2:00+
      • SCY 12/02/14 - IM- 29+, 31, 35, 26 = 2:01+

    • MASTERS MINUTE x 2
    • In the interest of rest, I decided to bag the last 4 x 50 fast and replace them with my cool-down.
    • 4 x 50: active recovery on 0:40, 0:45, 0:50

    TOTAL: 3,000 SCY

    Commentary:
    • The back half of my IMs felt great - very strong and smooth on both the breast and the free. In sharp contrast, though, I was struggling to even hold my stroke together by the end of each 50 fly and couldn't muster any semblance of a backstroke kick without one of my calves threatening to cramp.
    • Though my 10K per week average yardage over the last 12 weeks doesn't justify any sort of a taper for my few events this Friday at the SPMS meet (definitely 200 IM and 200 back), I'll go an easier 2K tomorrow and 1,250 on Thursday for a quick & dirty rest. I won't shave for this weekend, but I'll at least throw on a speed cap and a pretty new Tracer Light. I am looking forward to watching some fast racing, hopefully catching up with Stewart and others in lovely Commerce.

    Tags: hackett 200
    Categories
    Swim Workouts
  9. Everthing is Awesome (Hackett 200 IMs)

    by , November 26th, 2014 at 12:10 PM (Of Swimming Bondage)


    I felt GREAT in the water this morning, diving into Cactus around 6:35AM for a repeat of the "Hackett 200" set done as IM in SCY:


    Warmup sets (1,000 SCY)


    • 1 x 400: IM , kick-drill
    • 6 x 50: on 0:45, descend in 3s, free (0:33, 0:32, 0:30, 0:33+, 0:30+, 0:28+)
    • 12 x 25: on 0:30, odds cruise, evens fly-back-breast fast 2x thru


    Hackett 200 Test Set (2,450 set)


    • 16 x 50: on 0:45, every 4th one at target 200 race pace (easy 50s free)
      • SCM 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • SCM 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+
      • SCM 11/13/13 - IM - 32+, 34, 40, 30 = 2:16+
      • SCY 03/01/14 - IM - 30, 32, 37, 30 = 2:09 (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:32, 0:33+, 0:40+, 0:31 = 2:17
      • SCM 04/15/14 - 0:33, 0:34, 0:41, 0:31+ = 2:18+
      • SCY 11/18/14 - IM- 30,32, 37, 30
      • SCY 11/26/14 - IM- 29+,31, 36+, 28 = 2:05


    • 1 x 50: easy on 1:00
    • 12 x 50: on 0:50, every 3rd at target race pace (easy 50s free)
      • SCM 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • SCM 09/20/13 - IM - 33, 35, 40, 32 = 2:20
      • SCM 11/13/13 - IM - 31+, 33, 39+, 30 = 2:15
      • SCY 03/01/14 - IM - 30, 31+, 37, 30 = 2:08+ (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:31+, 0:33+, 0:39+, 0:31+ = 2:16
      • SCM 04/15/14 - 0:32, 0:34, 0:40+, 0:31+ = 2:17
      • SCY 11/18/14 - IM- 30,32, 37, 30
      • SCY 11/26/14 - IM- 29,30, 36, 27 = 2:02


    • 1 x 50: easy on 1:00
    • 8 x 50: on 0:55 every other one at target race pace
      • SCM 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • SCM 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+
      • SCM 11/13/13 - IM - 31, 33, 39, 29+ = 2:12+
      • SCY 03/01/14 - IM - 30, 32, 36+, 28 = 2:06+ (~ 2:20+ in SCM)
      • SCM 04/08/14 (w/B70) - each fast one from the blocks - 0:30, 0:33, 0:37+, 0:29 (done on 1:00)
      • SCM 04/15/14 - IM - 31, 33+, 39+, 31 = 2:15
      • SCY 11/18/14 - IM- 30,31+, 36+, 29
      • SCY 11/26/14 - IM- 28+, 30+, 35, 26+ = 2:00+


    • 2 x 50: easy
    • 4 x 50: on 1:00, all at target race pace
      • SCM 04/15/14 - IM - 31, 33, 39+, 30 = 2:13+
      • SCY 11/18/14 - IM- 29+, 31+, 36, 27+ = 2:04+
      • SCY 11/26/14 - IM- 28, 30, 36, 27 = 2:01


    • 5 x 50: active recovery on 0:40, 0:45, 0:50, 0:55


    TOTAL: 3,450 SCY

    Commentary:
    • I had a solid day of training on Monday, doing another variation on one of Leslie's old HIT training thread workouts in the morning and then hitting a yoga class later in the day.
    • Tuesday ended up being less productive workout-wise; aside from a couple mile walk with the dogs, I was bound to my desk. So, I wasn't expecting to feel this good today, but I'll take it.
    Tags: hackett 200
    Categories
    Swim Workouts
  10. Oxnard & Grant hit 200s

    by , November 19th, 2014 at 02:17 AM (Of Swimming Bondage)
    I took Monday off after my brutal (hah!) weekend of racing breaststroke, then flew over to Burbank late that evening and drove up to Oxnard, getting a nice sub-$100 deal on a Courtyard hotel strategically located 10 minutes from either the Oxnard or Ventura Aquatic Centers. I wanted to see how I'd hold up on my 'Hackett 200' set done as IMs and so headed to the lap lanes at Oxnard for this in my own SCY lane:

    Warmup sets (1,000 SCY)


    • 1 x 400: IM , kick-drill
    • 6 x 50: on 0:45, descend in 3s, free (0:36, 0:34, 0:32, 0:34, 0:32, 0:30+)
    • 12 x 25: on 0:30, odds cruise, evens fly-back-breast fast 2x thru


    Hackett 200 Test Set (2,250 set)


    • 16 x 50: on 0:45, every 4th one at target 200 race pace (easy 50s free)
      • SCM 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • SCM 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+
      • SCM 11/13/13 - IM - 32+, 34, 40, 30 = 2:16+
      • SCY 03/01/14 - IM - 30, 32, 37, 30 = 2:09 (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:32, 0:33+, 0:40+, 0:31 = 2:17
      • SCM 04/15/14 - 0:33, 0:34, 0:41, 0:31+ = 2:18+
      • SCY 11/18/14 - IM- 30,32, 37, 30

    • 12 x 50: on 0:50, every 3rd at target race pace (easy 50s free)
      • SCM 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • SCM 09/20/13 - IM - 33, 35, 40, 32 = 2:20
      • SCM 11/13/13 - IM - 31+, 33, 39+, 30 = 2:15
      • SCY 03/01/14 - IM - 30, 31+, 37, 30 = 2:08+ (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:31+, 0:33+, 0:39+, 0:31+ = 2:16
      • SCM 04/15/14 - 0:32, 0:34, 0:40+, 0:31+ = 2:17
      • SCY 11/18/14 - IM- 30,32, 37, 30

    • 8 x 50: on 0:55 every other one at target race pace
      • SCM 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • SCM 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+
      • SCM 11/13/13 - IM - 31, 33, 39, 29+ = 2:12+
      • SCY 03/01/14 - IM - 30, 32, 36+, 28 = 2:06+ (~ 2:20+ in SCM)
      • SCM 04/08/14 (w/B70) - each fast one from the blocks - 0:30, 0:33, 0:37+, 0:29 (done on 1:00)
      • SCM 04/15/14 - IM - 31, 33+, 39+, 31 = 2:15
      • SCY 11/18/14 - IM- 30,31+, 36+, 29

    • 4 x 50: on 1:00, all at target race pace
      • SCM 04/15/14 - IM - 31, 33, 39+, 30 = 2:13+
      • SCY 11/18/14 - IM- 29+, 31+, 36, 27+ = 2:04+

    • 5 x 50: active recovery on 0:40, 0:45, 0:50, 0:55

    TOTAL: 3,250 SCY

    Commentary:


    • I am pretty happy with how this both felt and my results. It's pretty sweet to be pretty much exactly where I was in March of this year.
    • Of course, this was all speed work - we'll see how well I hold up if and when I make it to swim with the big boys at Ventura Masters tomorrow morning.
    Tags: hackett 200
    Categories
    Swim Workouts
  11. Catch-up drill (blog style)

    by , April 16th, 2014 at 02:36 AM (Of Swimming Bondage)
    Been busy, but still swimming. Until today, though, I was getting a bit bummed out about how I was feeling in the water and the times I was recording.

    On Saturday, I did a repeat of my 'Quality Quality' workout (http://forums.usms.org/blog.php?5013...qualityquality) where I swim a fast 200 free, 200 IM, 100 free and 50 back after a good warmup while wearing old B70 leggings. The results were sub-par:
    • 200 free - I tried this once from the blocks, but my calf cramped within the first 50 and I couldn't regenerate any enthusiasm for this.
    • 200 IM - I managed a 2:26, which is not horrible, but also well slower than the 2:22 to 2:24 I had gone on previous workouts like this leading up to a big meet
    • 100 free and 50 back - 1:01 and 0:31; similar to the IM = not totally sucky, but not wow


    More than the times being slow, my muscles just still felt so sore and with little snap in them.

    I took Sunday off except for light yoga and came back to the pool Monday to attempt my 400 IM test set. I promised myself that I wouldn't have to do the 400 IM straight if one of two conditions occurred:
    • I went 2:26 or better from a push on my 2nd 200 IM in jammers (note that the 2:26 above was from a dive), or
    • I just didn't feel like it


    After a typical 1,500 SCM warmup, the results were as follows:

    Done straight through on the intervals

    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
      • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
      • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
      • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
      • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11

    • Masters Minute
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/10/13 - SCY - 2:28, 2:13+
      • 10/17/13 - SCY - 2:26, 2:15
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 03/04/14 - SCY - 2:24, 2:22
      • 03/15/14 - SCY - 2:27, 2:15
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30


    I did cheat a little bit, though, on that second 200 IM: I pushed off the first time on the interval, got a calf cramp after 2 strokes, then floated a 50, rested about a minute and tried again. Even though the times were pretty good, I still felt stiff in the water.

    Last night, though, I had a revelation. I looked back to both 2010 and 2012 at the same timeframe ahead of Nationals as I am now. In re-reading my blog posts from then, I was in a similar state of mind and funk. In each case, I was coming off some event (going to Canadian Olympic Trials with my daughter in '12, a long work conference in '10) that threw a kink into my training. I had posts with titles like "Slug" and "Winging the doldrums."

    Realizing I felt crappy then (and still swam fast a few weeks later) kind of lifted my spirits and I had my first good workout since the Matt Biondi meet. My butterfly finally started to feel powerful again, I could feel less slippage on my catch in my backstroke and my freestyle, at top speeds, felt like I was grabbing and holding more water. My breaststroke still felt crappy, but you can't win them all.

    For today's workout, I did an IM version of my 'Hackett 200' set, but forgot to adjust the intervals to SCM (I usually start SCY on 0:45 and SCM on 0:50), so the times look even better with less rest factored in:

    Warmup sets (1,250 SCM)

    • 1 x 400: IM , kick-drill
    • 4 x 50: on 0:50, gentle descend free (about :0:38 to 0:33)
    • 8 x 25: on 0:30, w/monofin, in sets of 4 underwater SDK going 2-0-1-0 breaths by 25, 3 moderate, 1 AFAP
    • 4 x 50: on 0:50, descend #1 to #3 (0:34, 0:33, 0:32), #4 easy
    • 8 x 25: on about 0:35 to 0:40, odds AFAP IM order from the blocks, evens cruise
    • 1 x 50: easy


    Hackett 200 Test Set (2,150 set)


    • 16 x 50: on 0:45, every 4th one at target 200 race pace (easy 50s free)
      • SCM 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • SCM 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+
      • SCM 11/13/13 - IM - 32+, 34, 40, 30 = 2:16+
      • SCY 03/01/14 - IM - 30, 32, 37, 30 = 2:09 (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:32, 0:33+, 0:40+, 0:31 = 2:17
      • SCM 04/15/14 - 0:33, 0:34, 0:41, 0:31+ = 2:18+

    • 1 x 50: easy on 1:00
    • 12 x 50: on 0:50, every 3rd at target race pace (easy 50s free)
      • SCM 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • SCM 09/20/13 - IM - 33, 35, 40, 32 = 2:20
      • SCM 11/13/13 - IM - 31+, 33, 39+, 30 = 2:15
      • SCY 03/01/14 - IM - 30, 31+, 37, 30 = 2:08+ (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:31+, 0:33+, 0:39+, 0:31+ = 2:16
      • SCM 04/15/14 - 0:32, 0:34, 0:40+, 0:31+ = 2:17

    • 1 x 50: easy on 1:00
    • 8 x 50: on 0:55 every other one at target race pace
      • SCM 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • SCM 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+
      • SCM 11/13/13 - IM - 31, 33, 39, 29+ = 2:12+
      • SCY 03/01/14 - IM - 30, 32, 36+, 28 = 2:06+ (~ 2:20+ in SCM)
      • SCM 04/08/14 (w/B70) - each fast one from the blocks - 0:30, 0:33, 0:37+, 0:29 (done on 1:00)
      • SCM 04/15/14 - IM - 31, 33+, 39+, 31 = 2:15

    • 1 x 50: easy on 1:00
    • 4 x 50: on 1:00, all at target race pace
      • SCM 04/15/14 - IM - 31, 33, 39+, 30 = 2:13+

    • 5 x 50: active recovery


    Though I have been faster, I was really happy with how I felt in the water today.
  12. Tech Suit Tuesday

    by , April 9th, 2014 at 11:26 AM (Of Swimming Bondage)
    I took my required day of rest of Monday (just dog walking and stretching), but was still feeling the weight of the weekend's racing in my body when I woke up for an early morning swim on Tuesday and so I donned my most saggy of old B70 Nero Comp body suits and did a little rendition of my Hackett 200 set as IMs:

    Warmup sets (1,250 SCM)
    • 1 x 400: IM , kick-drill
    • 4 x 50: on 0:50, gentle descend free (about :40 to 0:38!)
    • 8 x 25: on 0:30, w/monofin, in sets of 4 underwater SDK going 2-0-1-0 breaths by 25, 3 moderate, 1 AFAP
    • 4 x 50: on 0:50, slightly more aggressive descend free got down to a not-smoking 0:33++++++++++
    • 8 x 25: on 0:30, odds cruise, evens AFAP IM order
    • 1 x 50: easy


    Hackett 200 Test Set (2,150 set)

    • 16 x 50: on 0:45, every 4th one at target 200 race pace (easy 50s free)
      • SCM 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • SCM 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+
      • SCM 11/13/13 - IM - 32+, 34, 40, 30 = 2:16+
      • SCY 03/01/14 - IM - 30, 32, 37, 30 = 2:09 (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:32, 0:33+, 0:40+, 0:31 = 2:17

    • 1 x 50: easy on 1:00
    • 12 x 50: on 0:50, every 3rd at target race pace (easy 50s free)
      • SCM 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • SCM 09/20/13 - IM - 33, 35, 40, 32 = 2:20
      • SCM 11/13/13 - IM - 31+, 33, 39+, 30 = 2:15
      • SCY 03/01/14 - IM - 30, 31+, 37, 30 = 2:08+ (~ 2:23 in SCM)
      • SCM 04/08/14 (w/B70) - 0:31+, 0:33+, 0:39+, 0:31+ = 2:16

    • 1 x 50: easy on 1:00
    • 8 x 50: on 1:00 every other one at target race pace
      • SCM 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • SCM 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+
      • SCM 11/13/13 - IM - 31, 33, 39, 29+ = 2:12+
      • SCY 03/01/14 - IM - 30, 32, 36+, 28 = 2:06+ (~ 2:20+ in SCM)
      • SCM 04/08/14 (w/B70) - each fast one from the blocks - 0:30, 0:33, 0:37+, 0:29

    • I skipped the round of 4 x 50 all at race pace as I was running out of time and energy!
    • 4 x 50: active recovery on 0:45, 0:50, 0:55

    TOTAL: 3,400 SCM

    Commentary:


    • I really need to work on complete speed production for the next two plus weeks whenever I can. Though these were suit-aided and were definitely at near maximal effort (e.g., no way I could've gone these times back to back in a straight IM), it was a great way to blow out the cobwebs and muscle-magma that had accumulated over the weekend of racing.
    • I am also transitioning to a warmup routine that will hopefully be doable at Nationals, though, with 2,200 people, I'm not sure what kind of ability I'll have to do even 50s at target race pace for warmup. It would be nice, though I imagine too late to plan and not going to happen, if they could pop up another warmup pool ... 3-4 weeks is enough time for Myrtha to do that right? #dreamon
    Tags: hackett 200
    Categories
    Swim Workouts
  13. SCY Hackett 200 IMs

    by , March 1st, 2014 at 11:26 PM (Of Swimming Bondage)
    Gorging on both savory and dessert crepes and having a glass of wine for lunch at Chez Vous (http://www.chezvous-az.com/) is not a recipe for feeling unbloated in the water, even almost 2 hours after the feast, but the rainy weather practically screamed 'swim now' and I struggled through (except for butterfly) a round of the 'Hackett 200' set done as IMs (all easy 50s are free, though) at Cactus:

    Warmup Sets (1,800 segment)


    • 1 x 400: IM k-d, reverse order
    • 4 x 100: on 1:30, descend free (1:10, 1:09, 1:06+, 1:05) w/agility paddles
    • 4 x 100: on 1:45, supposed to be descend IM kick w/board but was steady 1:32s on all of these
    • 6 x 50: on 0:50, #1 and #6 cruise free, #2 to #5 build IM order (31, 32, 37+, 30)
    • 8 x 25: on 0:35, twice through 5-6-7-8 AFAP strokes off the wall free w/Zoomers; first round w/agility paddles
    • 1 x 100: easy


    Hackett 200 Test Set (2,300)


    • 16 x 50: on 0:45, every 4th one at target 200 race pace (easy 50s free)
      • SCM 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • SCM 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+
      • SCM 11/13/13 - IM - 32+, 34, 40, 30 = 2:16+
      • SCY 03/01/14 - IM - 30, 32, 37, 30 = 2:09 (~ 2:23 in SCM)

    • 1 x 50: easy on 1:00
    • 12 x 50: on 0:50, every 3rd at target race pace (easy 50s free)
      • SCM 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • SCM 09/20/13 - IM - 33, 35, 40, 32 = 2:20
      • SCM 11/13/13 - IM - 31+, 33, 39+, 30 = 2:15
      • SCY 03/01/14 - IM - 30, 31+, 37, 30 = 2:08+ (~ 2:23 in SCM)

    • 1 x 50: easy on 1:00
    • 8 x 50: on 0:55 every other one at target race pace
      • SCM 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • SCM 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+
      • SCM 11/13/13 - IM - 31, 33, 39, 29+ = 2:12+
      • SCY 03/01/14 - IM - 30, 32, 36+, 28 = 2:06+ (~ 2:20+ in SCM)

    • 1 x 50: easy on 1:00
    • 4 x 50: on 1:00, all at target race pace
      • SCM 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
      • SCM 09/20/13 - IM - 31, 34, 39+, 30+ = 2:15
      • SCM 11/13/13 - IM - 30+, 33, 38+, 30 = 2:12
      • SCY 03/01/14 - IM - 30, 32, 37, 29 = 2:08 (~ 2:22+ in SCM)

    • 1 x 150: easy on 1:00

    TOTAL: 4,100 SCY



    Commentary:
    • My butterfly felt simply awesome, but I could just never feel like I was in the groove of any other stroke.
    • The pool was pretty empty as we had a rare day of ominously grey clouds, rain and wind. As much as I normally don't go in for that kind of thing, I actually enjoyed the day today.

    Updated March 2nd, 2014 at 02:25 AM by pwb

    Tags: hackett 200
    Categories
    Swim Workouts
  14. Back in (the) black

    by , February 21st, 2014 at 01:25 PM (Of Swimming Bondage)
    I think I've turned the corner from losing ground to gaining ground in my training, finally being over the inflection point in recovery from my stupid walk off the curb five weeks ago where I can start to think about training for gain and not just training to limit loss. I have had three solid workouts over the last three days and now been in the water for 10 days straight. These workouts have all been done at Cactus pool in SCY:

    Wednesday - Pulse Plot Test Set
    • Warmup sets (1,800 total)
      • 1 x 400: easy pull w/buoy
      • 4 x 100: on 1:30, gentle descend free swim, 1:14 to 1:07+
      • 4 x 100: on 1:30, gentle descend backstroke, 1:13 to 1:10
      • 6 x 50: on 1:00
        • #1 and #6, easy free
        • #2 to #5, IM order swim (0:36, 0:34, 0:41, 0:32)

      • 8 x 25: on about 0:35, w/Z2 zoomers going 5-6-7-8 AFAP strokes free twice through, first 4 w/agility paddles, next 4 no paddles
      • 1 x 100: easy

    • 8 x 100: on 3:00, pulse plot, going 70-80-90-100-100-90-80-70 percent effort and taking pulse at 0:10, 0:30 and 1:00 after each repeat
      • I have never done this in SCY, so don't have a benchmark
      • I could convert my times to SCM to compare them with past efforts, but I already know the results won't look great
      • Times were 1:08, 1:04, 1:02, 1:00+, 1:00+, 1:01+, 1:05, 1:06

    • 6 x 50: on 1:00
      • #1 and #6, easy free
      • #2 to #5, IM order swim (0:31, 0:32, 0:38, 0:29)

    • 1 x 100: floaty cool-down

    TOTAL: 3,000 SCY

    Thursday - Hackett 200s

    Warmup sets (1,050 total)
    • 1 x 400: free pull w/buoy
    • 4 x 100: on 1:30, descend free
    • 8 x 25: on about 0:35, w/Z2 zoomers going 5-6-7-8 AFAP strokes free twice through, first 4 w/agility paddles, next 4 no paddles
    • 1 x 50: easy


    Hackett 200 Test Set (2,000 SCY)



    • 16 x 50: on 0:45, every 4th one at target 200 race pace
      • Goal was to be at about where you wanted to be for the 3rd 50 of your 200
      • When I swam my techsuit best of 1:45, that was a 26.7
      • For my jammer best of 1:48.8, I was 28.0
      • 03-05-13 - 0:31, 0:30, 0:30, 0:29+
      • 10-11-13 - 28+, 28-, 28+, 27+
      • 02-21-14 - 0:30+ -> 0:29

    • 1:00 rest
    • 12 x 50: on 0:50, every 3rd at target race pace
      • 03-05-13 - 0:30, 0:30, 0:29, 0:29
      • 10-11-13 - 27 to 27+ on a
      • 02-21-14 - 0:29's

    • 1:00 rest
    • 8 x 50: on 0:55, every other one at target race pace
      • 03-05-13 - 0:28, 0:28, 0:29, 0:29
      • 10-11-13 - 27 low, 27 low, 27 low, 26 high
      • 02-21-14 - 0:29's

    • 1:00 rest
    • 4 x 50: on 1:00, all at target race pace
      • 03-05-13 0:28s on all of these
      • 10-11-13 - 26 low, 26 mid, 27 low, 26 high
      • 02-21-14 - 0:29's


    TOTAL: 3,050 SCY

    Friday - Aussie 400s

    Warmup sets (1,050):

    • 1 x 400: free pull w/buoy
    • 4 x 100: on 1:30, free swim, gentle descend, 1:12 -> 1:04
    • 8 x 25: on 0:30, 2 each stroke, 1 cruise, 1 build to fastlike
    • 1 x 50: easy


    Aussie 400s (3,000 set)

    Took an easy 50 kick between each round on about 1:00


    • Set #1 is 4 rounds of 3 x 50 - 1 x 100
      • 50s on 0:45
      • 100s on 1:15 (1:04,1:02+, 1:02+, 1:03)
      • Held 11-12-12-13 SPL

    • Set #2 is 4 rounds of 2 x 50 - 1 x 100
      • 50s on 0:50
      • 100 on 1:20 (1:02, 1:01, 1:00+, 1:01)
      • Migrated to 11-12-13-13 SPL

    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:25 (1:01, 1:00, 1:00, 1:01)
      • Migrated stroke count to more like 12-13-14-14

    • Set #4 is 4 x 100 on 1:30 (1:02, 1:03, 1:03+, 1:04)
      • Consciously tried to get to 11-12-12-13, but was still higher on #1 and #2




    TOTAL: 4,050 SCY

    Commmentary:
    • Really happy to be back at a stage where I can start training in earnest again. I still need to be tentative on my breaststroke kick, but I'll try it in both the 100 IM and 25 breast at the meet on Sunday.
    • I am actually looking forward to swimming the 1000 on Sunday to see where I am. My original intent for the meet was to race a 400 IM and then cool-down, but I don't want to stress my foot by trying a 100 breaststroke and so will just swim this freestyle. I am certainly not expecting a great time, but intend to try to swim it as follows:
      • First 100 - settle into a steady stroke count, ideally targeting either 11 or 12 SPL
      • Try to swim the next 400 holding that same stroke count (through the 500)
      • For the next 300, add one stroke per lap primarily by increasing stroke rate and intensity
      • For the last 200, add one more stroke per lap

    • I am a little bummed with the turnout for the meet on Sunday - preliminary heat sheet is attached. It'll be a great day for racing -- temps in the upper 70s -- and we have some fun events, so I had hoped that the numbers would have been higher.
    Attached Thumbnails Attached Files
  15. No Gumby Hackett IMs

    by , November 13th, 2013 at 10:48 PM (Of Swimming Bondage)
    After feeling so bad on both Sunday and Monday, I used Tuesday for just light yoga and injury-prevention stretch-cord work so that I would hopefully feel like going fast in the water again today. The plan worked and, while I didn't feel fast, I felt powerful and the times were very good on this third time I've done the 'Hackett 200' set as IMs in SCM:

    Warmup sets (800):
    • 1 x 200: IM k/d
    • 4 x 50: on 0:50, w/snorkel, gentle descend free w/fist
    • 8 x 25: on 0:30, w/monofin
      • #1 - 2 breaths moderate
      • #2 - 0 breaths build
      • #3 - 1 breath moderate
      • #4 - 0 breaths fast

    • 4 x 50: on 0:50, free descend w/agility paddles



    Hackett 200 Test Set (2,000)

    • 16 x 50: on 0:50, every 4th one at target 200 race pace
      • 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+
      • 11/13/13 - IM - 32+, 34, 40, 30 = 2:16+

    • 1:00 rest
    • 12 x 50: on 0:55, every 3rd at target race pace
      • 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • 09/20/13 - IM - 33, 35, 40, 32 = 2:20
      • 11/13/13 - IM - 31+, 33, 39+, 30 = 2:15

    • 1:00 rest
    • 8 x 50: on 1:00 every other one at target race pace
      • 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+
      • 11/13/13 - IM - 31, 33, 39, 29+ = 2:12+

    • 1:00 rest
    • 4 x 50: on 1:05, all at target race pace
      • 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
      • 09/20/13 - IM - 31, 34, 39+, 30+ = 2:15
      • 11/13/13 - IM - 30+, 33, 38+, 30 = 2:12


    Cool-Down (200)

    • 4 x 50: active recovery w/snorkel on 0:45, 0:50, 0:55


    TOTAL: 3,000 SCM

    Commentary:
    • While all times were much improved, my short axis strokes felt the best.
    • I've got 10 days until the Ron Johnson meet, so I figured I'd look back again at the workouts I did leading up to the Rowdy Gaines meet back in 2009. In my hazy memory, I remember being hyper-focused and chock-full of consistent training; the record shows that I was training, but, particularly at the same relative time period ahead of the meet, was just as all over the place as I am now due to both how I felt and what my work travel allowed me. That makes me feel great.
    • Over the next 10 days, I'm going to try to do some of the workouts I had done at the same relative time back in 2009, at least the ones that seem to be logical (some of the workouts were just off the wall because of where I was or how I felt).
    Tags: hackett 200
    Categories
    Swim Workouts
  16. Slack-it

    by , October 18th, 2013 at 05:20 PM (Of Swimming Bondage)
    I went over to Cactus this morning to attempt the Hackett 200 test set, this time doing it breaststroke. I felt crummy; not that I'm particularly known for hand speed or stroke rate, but I just couldn't turn anything over today.

    Warmup sets (800 SCY)

    • 1 x 200: IM, kick-drill
    • 4 x 50: on 0:45, active descend, free w/snorkel
    • 8 x 25: on 0:25 (odds) / 0:30 (evens), w/fins or monofin as SDK on belly in sets of 4 as follows:
      • #1 - moderate 2 breaths
      • #2 - build to fast, no breath
      • #3 - moderate 1 breath
      • #4 - AFAP no breath

    • 4 x 50: on 0:45, gentle descend free w/agility paddles


    Hackett 200 Test Set (2,000 SCY)


    • 16 x 50: on 0:45, every 4th one at target 200 race pace
      • My best 200 breast time had me averaging 36.5 over my last three 50s, so I was hoping for 36+ on all of these
      • 10-17-13 - Breast - 39, 38, 38, 38

    • 1:00 rest
    • 12 x 50: on 0:50, every 3rd at target race pace
      • 10-17-13 - Breast - 38, 37, 38, 37

    • 1:00 rest
    • 8 x 50: on 0:55, every other one at target race pace
      • 10-17-13 - Breast - 37,37, 38, 38+

    • 1:00 rest
    • At this point, my right inner thigh was not liking all of the frog kicking, so I switched to freestyle for the last round
    • 4 x 50: on 1:00, all at target race pace
      • 10-17-13 - Free - 27+, 28, 28+, 28


    Cool-Down (200)


    • 4 x 50: active recovery w/snorkel on 0:50, 0:55, 1:00


    TOTAL: 3,000 SCY

    Commentary:
    • I guess the 37s weren't too far off where I need to be, but everything just felt so constricted today. Oh well.
    • I did go ahead and enter all four events on Friday of the Long Beach meet (1500, 200 IM, 100 free, 200 back). I'm still not even sure if I'll be in the area, but, if I am, I'll try to swim. If I'm feeling gutsy, if the competition looks good (I don't like swimming a long race without someone to race/pace from) and the timeline can work, I'd like to try the 1500 just to see where I am.
    Tags: hackett 200
    Categories
    Swim Workouts
  17. Free Hackett in SCY

    by , October 11th, 2013 at 02:01 PM (Of Swimming Bondage)
    I was back at Cactus this morning and, rather than doing a breaststroke version of the Hackett 200 set, I figured it was appropriate to benchmark myself versus the very first time I did this set, back in March with Rich Abrahams (http://forums.usms.org/entry.php?275...Hackett-and-me). I was much, much better today:

    Warmup sets (800 SCY)


    • 1 x 200: IM, kick-drill
    • 4 x 50: on 0:45, gentle descend free w/agility paddles
    • 8 x 25: on 0:25 (odds) / 0:30 (evens), w/fins or monofin as SDK on belly in sets of 4 as follows:
      • #1 - moderate 2 breaths
      • #2 - build to fast, no breath
      • #3 - moderate 1 breath
      • #4 - AFAP no breath

    • 4 x 50: on 0:45, active descend, free w/snorkel


    Hackett 200 Test Set (2,000 SCY)

    • 16 x 50: on 0:45, every 4th one at target 200 race pace
      • Rich said the goal was to be at about where you wanted to be for the 3rd 50 of your 200
      • When I swam my techsuit best of 1:45, that was a 26.7
      • For my jammer best of 1:48.8, I was 28.0
      • 03-05-13 - 0:31, 0:30, 0:30, 0:29+
      • 10-11-13 - 28+, 28-, 28+, 27+

    • 1:00 rest
    • 12 x 50: on 0:50, every 3rd at target race pace
      • 03-05-13 - 0:30, 0:30, 0:29, 0:29
      • 10-11-13 - 27 to 27+ on all

    • 1:00 rest
    • 8 x 50: on 0:55, every other one at target race pace
      • 03-05-13 - 0:28, 0:28, 0:29, 0:29
      • 10-11-13 - 27 low, 27 low, 27 low, 26 high

    • 1:00 rest
    • 4 x 50: on 1:00, all at target race pace
      • 03-05-13 0:28s on all of these
      • 10-11-13 - 26 low, 26 mid, 27 low, 26 high



    Cool-Down (200)

    • 4 x 50: active recovery w/snorkel on 0:50, 0:55, 1:00


    TOTAL: 3,000 SCY

    Commentary:

    Updated October 11th, 2013 at 02:11 PM by pwb

    Tags: hackett 200
    Categories
    Swim Workouts
  18. Back Hackett

    by , October 3rd, 2013 at 09:29 PM (Of Swimming Bondage)
    Tomorrow's going to be sketchy as to whether or not I can squeeze a swim in. I'll be back in San Francisco, but get there so late tonight that I doubt I'll have the mojo to hit any of the early morning workouts or lap hours. I think I have every pool mapped in my mind that has some opening in the afternoon and can see a way to squeeze 30-45 minutes in somewhere if all the stars align, but, as they often don't, I figured I'd better do my planned Friday set of Hackett 200s today.

    I did these backstroke, but need to make it clear that when I do this set, I do all of the non-fast efforts as cruise freestyle. With that said, here it was:

    Warmup sets (800):

    • 1 x 200: IM k/d
    • 4 x 50: on 0:50, w/snorkel, gentle descend free
    • 8 x 25: on 0:30/0:35 odds/evens, w/monofin
      • #1 - 2 breaths moderate
      • #2 - 0 breaths build
      • #3 - 1 breath moderate
      • #4 - 0 breaths fast

    • 4 x 50: on 1:00, IM order, build to semi-fast (0:36, 0:37, 0:41+, 0:33)


    Hackett 200 Test Set (2,000)


    • 16 x 50: on 0:45, every 4th one at target 200 race pace, remainder cruise free
      • 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+
      • 09/27/13 - fly - 35, 35, 34, 34 = 2:18
      • 10/02/13 - back - 0:35, 0:35, 0:34+, 0:35 = 2:19+

    • 1:00 rest
    • 12 x 50: on 0:50, every 3rd at target race pace, remainder cruise free
      • 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • 09/20/13 - IM - 33, 35, 40, 32 = 2:20
      • 09/27/13 - fly - 0:34+, 0:34, 0:34, 0:34- = 2:16+
      • 10/02/13 - back - 0:34, 0:34, 0:34+, 0:34+ = 2:17

    • 1:00 rest
    • 8 x 50: on 0:55 every other one at target race pace, remainder cruise free
      • 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+
      • 08/27/13 - fly - 0:33, 0:32+, 0:33, 0:33+ = 2:12
      • 10/02/13 - back - 0:34, 0:34, 0:34, 0:34 = 2:16

    • 1:00 rest
    • 4 x 50: on 1:00, all at target race pace, remainder cruise free
      • 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
      • 09/20/13 - IM - 31, 34, 39+, 30+ = 2:15
      • 09/27/13 - fly - 0:32+, 0:33-, 0:33, 0:33 = 2:11+
      • 10/02/13 - back - 0:34, 0:34, 0:34+, 0:34+ = 2:17



    Cool-Down (200)


    • 4 x 50: active recovery w/snorkel on 0:45, 0:50, 0:55


    TOTAL: 3,000 SCM

    Commentary:
    • This is an awesome 'hour of power' workout. At the intervals above and with a little rest between sets on the warmup, it clocks in at just under an hour. I start the clock right before running and diving into the pool and finished up today around 58 minutes.
    • This was much harder than I thought it was going to be. My backstroke felt pretty good, but my SPL went from 12/14 on the first round up to 14/16 by the last round. I could really feel myself flailing and my muscles failing to try to make that last round.
    Tags: hackett 200
    Categories
    Swim Workouts
  19. Can I hack it fly?

    by , September 27th, 2013 at 04:08 PM (Of Swimming Bondage)
    If my business travel holds as planned, I started my 5 week march towards my week long Hackett-a-thon -- aiming for that the week of Oct 28th. To get a baseline for each stroke, I did a fly version today.

    Warmup sets (800):


    • 1 x 200: IM k/d
    • 4 x 50: on 0:50, w/snorkel, gentle descend free
    • 8 x 25: on 0:30/0:35 odds/evens, w/monofin
      • #1 - 2 breaths moderate
      • #2 - 0 breaths build
      • #3 - 1 breath moderate
      • #4 - 0 breaths fast

    • 4 x 50: on 1:00, IM order, build to semi-fast (0:38, 0*3, 0:42, 0:32+)



    Hackett 200 Test Set (2,000)

    • 16 x 50: on 0:45 (dropped from 0:50 so I end on 1:00), every 4th one at target 200 race pace
      • 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+
      • 09/27/13 - fly - 35, 35, 34, 34 = 2:18

    • 1:00 rest
    • 12 x 50: on 0:50, every 3rd at target race pace
      • 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • 09/20/13 - IM - 33, 35, 40, 32 = 2:20
      • 09/27/13 - fly - 0:34+, 0:34, 0:34, 0:34- = 2:16+

    • 1:00 rest
    • 8 x 50: on 0:55 every other one at target race pace
      • 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+
      • 08/27/13 - fly - 0:33, 0:32+, 0:33, 0:33+ = 2:12

    • 1:00 rest
    • 4 x 50: on 1:00, all at target race pace
      • 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
      • 09/20/13 - IM - 31, 34, 39+, 30+ = 2:15
      • 09/27/13 - fly - 0:32+, 0:33-, 0:33, 0:33 = 2:11+


    Cool-Down (200)

    • 4 x 50: active recovery w/snorkel on 0:45, 0:50, 0:55

    TOTAL: 3,000 SCM

    Commentary:
    • These were definitely not at the kind of relaxed feel that I like to have when racing a real 200 fly, but it is probably close to, if not the most race pace fly work I've done in a Masters workout.
    • My best 200 fly in SCM has been 2:15, but I do feel that I've still got a 2:12 race in me before I get too much older, so it was nice that the add-up times on the last two rounds were in that range.
    • Tonight marks the parental whipsaw back to the other end of the age spectrum as I get out on deck to officiate for my youngest (10 year) daughter. With my second daughter only a year behind my oldest in school, we're going to go from 3 kids to 1 in rapid succession, so we'll get to stretch out the 'complete goodbye' from children in our household.
    Tags: hackett 200
    Categories
    Swim Workouts
  20. Hacking IMs, redux

    by , September 20th, 2013 at 04:52 PM (Of Swimming Bondage)
    I've now made it 5 Fridays in a row repeating the 'Hackett 200' set and continued with the IM focus I started last week:

    Warmup sets (800):

    • 1 x 200: IM k/d
    • 4 x 50: on 0:50, w/snorkel, gentle descend free
    • 8 x 25: on 0:30/0:35 odds/evens, w/monofin
      • #1 - 2 breaths moderate
      • #2 - 0 breaths build
      • #3 - 1 breath moderate
      • #4 - 0 breaths fast

    • 4 x 50: on 1:00, IM order, build to semi-fast


    Hackett 200 Test Set (2,000)
    • 16 x 50: on 0:50, every 4th one at target 200 race pace
      • 09/13/13 - IM - 35, 35+, 41, 32+ = 2:24
      • 09/20/13 - IM - 33, 35+, 41, 32 = 2:21+

    • 1:00 rest
    • 12 x 50: on 0:55, every 3rd at target race pace
      • 09/13/13 - IM - 34+, 34, 40, 31+ = 2:20
      • 09/20/13 - IM - 33, 35, 40, 32 = 2:20

    • 1:00 rest
    • 8 x 50: on 1:00 every other one at target race pace
      • 09/13/13 - IM - 33, 34, 40, 31 = 2:18
      • 09/20/13 - IM - 32, 34+, 40, 31 = 2:17+

    • 1:00 rest
    • 4 x 50: on 1:05, all at target race pace
      • 09/13/13 - IM - 31+, 34, 39+,31 = 2:16
      • 09/20/13 - IM - 31, 34, 39+, 30+ = 2:15



    Cool-Down (200)

    • 4 x 50: active recovery w/snorkel on 0:45, 0:50, 0:55


    TOTAL: 3,000 SCM

    Commentary:
    • I started much faster than last week and was a little bit faster on the last 3 rounds, so that's good.
    • I really like this set; it looks very easy on paper, but it does take a good amount of mental focus to keep the effort up.
    • In preparation for both my 200 and 400 IM, the idea popped in my head during this workout to do a weeklong "Hackett-a-thon" challenge where I do:
      • 4 days in a row of this same workout, but going IM order focus by day. In effect, focusing on the 200 of each stroke per day.
      • 1 day easy rest
      • 1 day repeat of the Hackett set as 200 IM

    • I'll wait a few more weeks to try that and definitely need to do this on a week when I have no business travel.
    Tags: hackett 200
    Categories
    Swim Workouts
Page 1 of 2 12 LastLast