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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. 100% Aussie, 80% Montana

    by , March 27th, 2016 at 10:31 PM (Of Swimming Bondage)
    Saturday - All Aussie

    I had an incredibly busy morning Saturday getting the pool and ramadas as spotless as possible for a combo birthday party for my youngest daughter and dinner party for my wife and I. In a great confluence of people, our daughter has befriended kids whose parents we really like, so, while our daughter thought the evening was all about her, my wife and I actually felt like it was our party as we had so much fun with the adults. I had to squeeze in my swim before 3pm so I could have my jaw drop time and time again watching the Men's D1 NCAAs, but managed to get in a very good repeat of my Aussie 400 workout in SCM:

    Warmup sets (1,050)
    • 1 x 300: IM, kick-drill-swim
    • 3 x 100: on 1:30, free swim, descend with snorkel
    • 6 x 50: on 0:55, w/monofin going 8-10 fast SDKs off each wall, odd laps on belly, evens on back
    • 4 x 25: on whatever, odds fast from blocks, evens easy
    • 1 x 50: easy


    Aussie 400 set (3,000 set / 4,050 total)

    My goal today was to try to see if I could lock into my target 1,650 pace (1:01+/1:02-) in SCM (e.g., about 1:08) with perceived, sustainable mile effort. It took awhile to get there, but I finally found the groove on the 3rd round. I did a 50 easy after each round.


    • Set #1 is 4 rounds of 3 x 50 - 1 x 100
      • 50s on 0:45
      • 100s on 1:30
        • 10-29-13 - 1:07,1:07, 1:07, 1:06+++
        • 05-23-14 - 1:06+ to 1:07
        • 06-27-14 - I swear I once saw a 1:08, but the rest were 1:09 to 1:10
        • 09-04-15 - 1:09+, 1:08+, 1:08, 1:09
        • 10-03-15 - 1:06, 1:06, 1:06, 1:06+
        • 03-26-16 - 1:10, 1:09, 1:11, 1:10

    • Set #2 is 4 rounds of 2 x 50 - 1 x 100
      • 50s on 0:50
      • 100 on 1:40
        • 10-29-13 - 1:07, 1:07, 1:06+, 1:07
        • 05-23-14 - solid 1:06s with a 1:05+ at the end
        • 06-27-14 - pretty solid 1:10 to 1:11
        • 09-04-15 - 1:08, 1:08+, 1:08, 1:08+
        • 10-03-15 - 1:05, 1:05+, 1:04+, 1:05
        • 03-26-16 - 1:09, 1:09+, 1:08+, 1:08

    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:50
        • 10-29-13 - 1:07, 1:07, 1:06+, 1:08
        • 05-23-14 - 1:05/1:05+
        • 06-27-14 - skipped
        • 09-04-15 - 1:08, 1:08, 1:08, 1:08+
        • 10-03-15 - 1:06, 1:05, 1:06, 1:06+
        • 03-26-16 - 1:08, 1:08, 1:08+, 1:08+

    • Set #4 is 4 x 100 on 2:00
      • 10-29-13 - 1:07+, 1:08, 1:07, 1:07+
      • 05-23-14 - 1:05+, 1:05-, 1:05-, 1:04+
      • 03-26-16 - 1:07+, 1:07+, 1:08-, 1:08-


    TOTAL: 4,050 SCM

    Sunday - "C" grade Montanan

    I had entered USMS Forums Coach Mark Johnston's Postal Pentathlon (https://www.clubassistant.com/club/m...2303&smid=7259) earlier this spring, but have not done any of the required events for Stage 1. I figured I'd knock them all off in one workout today with my daughter timing me, but I was slow right from the start and had zero motivation to have a go at the 100 IM (it seemed SOOOOOO long) after 4 x 50 fast.

    I had done a pretty routine 1,500 warmup and then went 4 rounds of a 50 fast from the blocks timed by my daughter followed by 5 x 50 active recovery. I probably added an extra 60-90 seconds rest in there and produced these times in SCM:


    • 50 fly - 30.72
    • 50 back - 34.47
    • 50 breast - 37.92
    • 50 free - 28.34


    Nothing special, but it was still fun to do. I imagine that my slight (ok, maybe heavy) over-indulgence last night did not help with generating fast times I'll try to get the 100 IM done this week before the end of the quarter so I get a full entry into Stage 1.
    Tags: aussie 400s
    Categories
    Swim Workouts
  2. Aussie "400s" @ target mile pace

    by , January 25th, 2016 at 04:15 PM (Of Swimming Bondage)
    After 22K of swimming last week, I took Sunday off other than some light yoga, dog walking, foam rollering and stretching. I'm going to take it a bit easier this week and do a bit of a rest ahead of next Saturday's 1500. My goal today was to do my Aussie 400 main set, but to try to hold my target 1500 SCM pace (1:08) in SCY (e.g., 1:01) while feeling like I was putting forth a level of effort that was sustainable over an actual mile race.

    Warmup sets (1,050)

    • 1 x 300: IM, kick-drill-swim
    • 3 x 100: on 1:20, free descend swim w/snorkel (1:11, 1:10, 1:04)
    • 8 x 25: on 0:30, odds easy, evens fast
    • 4 x 50: on 0:45, trying to go exactly 0:33, 0:32, 0:31, 0:30 and I was 0:33, 0:31+, 0:31, 0:30
    • 1 x 50: float and dolphin dives w/snorkel


    Aussie 400s (3,150 set)
    Took an easy 50 dolphin-dive after rounds 1 to 3 on 1:20, 1:20 and 1:30


    • Set #1 is 4 rounds of 3 x 50 - 1 x 100
      • 50s on 0:45
      • 100s on 1:15
        • 02-21-14 - 1:04,1:02+, 1:02+, 1:03 (11-12-12-13 SPL within each 100)
        • 02-28-14 - 1:04, 1:03, 1:03, 1:03 (held 11 to 12, 13,13, 13 SPL by 25 within each 100)
        • 03-04-14 - 1:01 on all of them and holding a steady 11-12, 13, 13, 14 SPL by 25
        • 03-21-14 - solid 1:00/1:00+ (12-13-13-14 SPL)
        • 11-20-15 - 1:02, 1:01+, 1:00+, 1:01
        • 01-15-16 - 1:02, 1:01+, 1:01, 1:01
        • 01-25-16 - 1:02, 1:00, 1:02, 1:00

    • Set #2 is 4 rounds of 2 x 50 - 1 x 10
      • 50s on 0:50
      • 100 on 1:20
        • 02-21-14 - 1:02, 1:01, 1:00+, 1:01 (11-12-13-13 SPL by 25 within each 100)
        • 02-28-14 - 1:03, 1:02, 1:02, 1:02 (held 12, 13,13, 14 SPL by 25 within each 100)
        • 03-04-14 - 1:01, 1:01, 1:00, 1:00 -- migrated up to 12-13-13/14-14/15 SPL on the last two
        • 03-21-14 - solid 1:00s (12-13-13-14 SPL)
        • 11-21-15 - 1:01, 1:00+, 1:00, 1:00
        • 01-15-16 - solid 1:00s
        • 01-25-16 - 1:02, 1:01, 1:01+, 1:01

    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:25
        • 02-21-14 - 1:01, 1:00, 1:00, 1:01 (12-13-14-14 SPL by 25 within each 100)
        • 02-28-14 - 1:02, 1:01, 1:01+, 1:01 (held 12, 13,13, 14 SPL by 25 within each 100)
        • 03-04-14 - 1:00, 1:00, 1:00, 0:59 -- tried to lengthen back out the stroke count to the 12-13-13-14, but had to throw in an extra dolphin kick off the walls to do that on the first three and then just went to 12-13-14-15 on the last one
        • 03-21-14 - solid 1:00s (12-13-13-14 SPL)
        • 11-20-15 - 1:00, 1:00, 0:59, 0:59
        • 01-15-16 - 1:00+, 1:01, 1:01+, 1:01+
        • 01-25-16 - 1:01, 1:00+, 0:59+, 1:01+

    • Set #4 is 4 x 100 on 1:30
      • 02-21-14 - 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)
      • 02-28-14 - 1:00, 1:00, 1:00+, 0:59+ (held 12, 13 to 14, 13 to 14, 14 to 15 SPL by 25 within each 100
      • 03-04-14 - 0:59+, 0:59, 1:00, 0:58 - was 12-13-13-14 on the first three and let it rip on the last one, only counting my strokes on the first (13) and last (16) lap
      • 03-21-14 -
        • solid 1:00s (12-13-13-14 SPL) on the first two
        • At this point, Laura Winslow, my old coach, happened to be wrapping up her workout and made some comments about my turns - that I was flipping faster than before, but still gliding into the wall sometimes.
        • For the last two, I removed the 'stroke count constraint' and went to a 13-14-14-15 SPL which got me closer to the wall and better turns; was solid 59s on both of these

      • 11-20-15 - 0:59, 0:59, 0:59, 0:57+
      • 01-15-16
        • I had two "false starts" where I got halfway through the 100 and had to stop due to a calf cramp. Did a fair amount of stretching then and kept trying again. Third time wasn't quite a charm, but I got through it.
        • 1:01, 1:01+, 1:02, 1:00

      • 01-25-16 - 1:00+/1:01-,1:00+/1:01-,1:00+/1:01-, 57+ (really pushed the last one)

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



    TOTAL: 4,250 SCY

    Comments
    • I was all over the place in terms of perceived effort and results. Even when I did settle into the target pace, my perceived effort was a bit too high to be sustained over a 1500. It was still a solid workout and I had fun blasting the last one, even if my workout speed still leaves something to be desired.

    Tags: aussie 400s
    Categories
    Swim Workouts
  3. Date muffins save the workout

    by , January 15th, 2016 at 04:01 PM (Of Swimming Bondage)
    A few weeks ago I had this vision that I'd get an opportunity to train with Kurt Dickson yesterday, but my work schedule ran amok and I had to turn it into a rest day. Kurt's and my schedules didn't align today (but hopefully one day next week) and I thought I was going to feel pretty great today, but the workout started off in a bad way. Thanks to my wife's wholesome, but yummy date muffins, I was able to have a little Lazarus moment and make it through the workout. Here's how it went at Cactus in SCY on a repeat of my "Aussie 400" main set:

    Warmup sets (1,100):


    • 1 x 300: IM kick-drill
    • 3 x 100: on 1:20, free swim w/snorkel, descend, but went 1:13, 1:14, 1:17 IN YARDS
      • I was feeling all weak and woozy in the water, so figured I needed to get my heart rate up to work through it

    • 10 x 25: on 0:30, odds easy, evens strong IM order
      • Somewhere in this miserable performance, I listened to my body and it told me I needed to eat something. I had had a pretty dense home-made power smoothie (greens, blueberries, orange juice, greek yogurt, banana) before coming to the pool and figured that would be sufficient to get me through workout, but I thought maybe I needed more food.
      • I swam an easy 25 to get to the locker room side (it was ~37 degrees out) and then downed the two date muffins I had brought for my post-workout snack. My wife is an awesome cook - making uber healthy food that tastes great - and these seemed to do the trick.
      • I swam back the 25 and then finished up with two more 25s, one easy, one fast free.

    • 4 x 50: on 0:45, descend free from 0:34 -> 0:29
      • I know the food couldn't possibly have impacted my body yet, but mentally I was already feeling better.

    • 1 x 50: easy


    Aussie 400s (3,150 set)
    Took an easy 50 kick between each round on about 1:30


    • Set #1 is 4 rounds of 3 x 50 - 1 x 100
      • 50s on 0:45
      • 100s on 1:15
        • 02-21-14 - 1:04,1:02+, 1:02+, 1:03 (11-12-12-13 SPL within each 100)
        • 02-28-14 - 1:04, 1:03, 1:03, 1:03 (held 11 to 12, 13,13, 13 SPL by 25 within each 100)
        • 03-04-14 - 1:01 on all of them and holding a steady 11-12, 13, 13, 14 SPL by 25
        • 03-21-14 - solid 1:00/1:00+ (12-13-13-14 SPL)
        • 11-20-15 - 1:02, 1:01+, 1:00+, 1:01
        • 01-15-16 - 1:02, 1:01+, 1:01, 1:01

    • Set #2 is 4 rounds of 2 x 50 - 1 x 10
      • 50s on 0:50
      • 100 on 1:20
        • 02-21-14 - 1:02, 1:01, 1:00+, 1:01 (11-12-13-13 SPL by 25 within each 100)
        • 02-28-14 - 1:03, 1:02, 1:02, 1:02 (held 12, 13,13, 14 SPL by 25 within each 100)
        • 03-04-14 - 1:01, 1:01, 1:00, 1:00 -- migrated up to 12-13-13/14-14/15 SPL on the last two
        • 03-21-14 - solid 1:00s (12-13-13-14 SPL)
        • 11-21-15 - 1:01, 1:00+, 1:00, 1:00
        • 01-15-16 - solid 1:00s (by this point, I think the muffins had hit the bloodstream)

    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:25
        • 02-21-14 - 1:01, 1:00, 1:00, 1:01 (12-13-14-14 SPL by 25 within each 100)
        • 02-28-14 - 1:02, 1:01, 1:01+, 1:01 (held 12, 13,13, 14 SPL by 25 within each 100)
        • 03-04-14 - 1:00, 1:00, 1:00, 0:59 -- tried to lengthen back out the stroke count to the 12-13-13-14, but had to throw in an extra dolphin kick off the walls to do that on the first three and then just went to 12-13-14-15 on the last one
        • 03-21-14 - solid 1:00s (12-13-13-14 SPL)
        • 11-20-15 - 1:00, 1:00, 0:59, 0:59
        • 01-15-16 - 1:00+, 1:01, 1:01+, 1:01+

    • Set #4 is 4 x 100 on 1:30
      • 02-21-14 - 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)
      • 02-28-14 - 1:00, 1:00, 1:00+, 0:59+ (held 12, 13 to 14, 13 to 14, 14 to 15 SPL by 25 within each 100
      • 03-04-14 - 0:59+, 0:59, 1:00, 0:58 - was 12-13-13-14 on the first three and let it rip on the last one, only counting my strokes on the first (13) and last (16) lap
      • 03-21-14 -
        • solid 1:00s (12-13-13-14 SPL) on the first two
        • At this point, Laura Winslow, my old coach, happened to be wrapping up her workout and made some comments about my turns - that I was flipping faster than before, but still gliding into the wall sometimes.
        • For the last two, I removed the 'stroke count constraint' and went to a 13-14-14-15 SPL which got me closer to the wall and better turns; was solid 59s on both of these

      • 11-20-15 - 0:59, 0:59, 0:59, 0:57+
      • 01-15-16
        • I had two "false starts" where I got halfway through the 100 and had to stop due to a calf cramp. Did a fair amount of stretching then and kept trying again. Third time wasn't quite a charm, but I got through it.
        • 1:01, 1:01+, 1:02, 1:00

    • recovery very easy with a snorkel


    TOTAL: 4,250 SCY

    Comments:
    • Given that I was seriously thinking at the start of the workout that I would have to abort this workout, the fact that I got through it was a win, of sorts. I never had any easy speed or really any speed whatsoever. Hopefully, tomorrow will be better.

    Tags: aussie 400s
    Categories
    Swim Workouts
  4. Glad I stuck with it

    by , November 20th, 2015 at 12:42 PM (Of Swimming Bondage)
    I was having serious doubts about continuing this workout, almost getting out after the warmup sets and the 1st round of the main set. I had taken yesterday off and thought I was going to feel less wasted in the water, but I just felt weak for the first ~2K, almost like I was coming back after being out of the water for a week of nothingness. Somehow, I steeled my mind that urged me to call it a day, kept at it and was rewarded on a repeat on my "Aussie 400" set in SCY:

    Warmup sets (1,050):

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, free swim w/snorkel, gentle descend, 1:17 (!!, YARDS, not meters), 1:11, 1:09, 1:05
    • 8 x 25: on 0:30, odds easy, evens IM order strong
    • 1 x 50: easy w/snorkel


    Aussie 400s (3,200 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
        • 02-21-14 - 1:04,1:02+, 1:02+, 1:03 (11-12-12-13 SPL within each 100)
        • 02-28-14 - 1:04, 1:03, 1:03, 1:03 (held 11 to 12, 13,13, 13 SPL by 25 within each 100)
        • 03-04-14 - 1:01 on all of them and holding a steady 11-12, 13, 13, 14 SPL by 25
        • 03-21-14 - solid 1:00/1:00+ (12-13-13-14 SPL)
        • 11-20-15 - 1:02, 1:01+, 1:00+, 1:01

    • Set #2 is 4 rounds of 2 x 50 - 1 x 10
      • 50s on 0:50
      • 100 on 1:20
        • 02-21-14 - 1:02, 1:01, 1:00+, 1:01 (11-12-13-13 SPL by 25 within each 100)
        • 02-28-14 - 1:03, 1:02, 1:02, 1:02 (held 12, 13,13, 14 SPL by 25 within each 100)
        • 03-04-14 - 1:01, 1:01, 1:00, 1:00 -- migrated up to 12-13-13/14-14/15 SPL on the last two
        • 03-21-14 - solid 1:00s (12-13-13-14 SPL)
        • 11-21-15 - 1:01, 1:00+, 1:00, 1:00

    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:25
        • 02-21-14 - 1:01, 1:00, 1:00, 1:01 (12-13-14-14 SPL by 25 within each 100)
        • 02-28-14 - 1:02, 1:01, 1:01+, 1:01 (held 12, 13,13, 14 SPL by 25 within each 100)
        • 03-04-14 - 1:00, 1:00, 1:00, 0:59 -- tried to lengthen back out the stroke count to the 12-13-13-14, but had to throw in an extra dolphin kick off the walls to do that on the first three and then just went to 12-13-14-15 on the last one
        • 03-21-14 - solid 1:00s (12-13-13-14 SPL)
        • 11-20-15 - 1:00, 1:00, 0:59, 0:59

    • Set #4 is 4 x 100 on 1:30
      • 02-21-14 - 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)
      • 02-28-14 - 1:00, 1:00, 1:00+, 0:59+ (held 12, 13 to 14, 13 to 14, 14 to 15 SPL by 25 within each 100
      • 03-04-14 - 0:59+, 0:59, 1:00, 0:58 - was 12-13-13-14 on the first three and let it rip on the last one, only counting my strokes on the first (13) and last (16) lap
      • 03-21-14 -
        • solid 1:00s (12-13-13-14 SPL) on the first two
        • At this point, Laura Winslow, my old coach, happened to be wrapping up her workout and made some comments about my turns - that I was flipping faster than before, but still gliding into the wall sometimes.
        • For the last two, I removed the 'stroke count constraint' and went to a 13-14-14-15 SPL which got me closer to the wall and better turns; was solid 59s on both of these

      • 11-20-15 - 0:59, 0:59, 0:59, 0:57+

    • 4 x 50: active recovery


    TOTAL: 4,250 SCY

    Comments:
    • I didn't put any stroke count constraints like I had done back in 2014, but ranged from 13-15 SPL.
    • When I re-do these workouts, I often look at past times so I have a picture of where I want to be timewise. I didn't do that this time, but figured based upon my strong performance on Tuesday that I should be able to actually hold my target 500 SCY race pace time of 0:58. While I definitely felt weak and wonky through round 1 and part of round 2, by thee 3rd 100 on round 3, I felt like I had gotten some power back.
    • From there on out, I was able to feel like I was putting in the kind of effort and kick-rate (e.g., light, 2-beat) that I could sustain in a 500 race. I did, however, blast the last one and was happy to see the 57+ time.
    Tags: aussie 400s
    Categories
    Swim Workouts
  5. Two-part Aussie

    by , October 3rd, 2015 at 05:09 PM (Of Swimming Bondage)
    I misjudged the amount of time it would take to do my "Aussie 400" workout this morning by just about the 10 minutes it would have taken me to do the last round. Given how strong my performance was on the first three rounds (despite feeling sloppy), I came back two and a half hours later to finish this up ... albeit with a performance-enhancing suit to really feel some speed.

    Aussie 400s - Part 1

    Warmup sets (1,500):


    • 1 x 400: IM, kick-drill-swim by 25s
    • 4 x 100: on 1:30, free swim descend w/snorkel, buoy and paddles (1:16 -> 1:09)
    • 16 x 25: on 0:35, SDK w/monofin in sets of 4 as 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 6 x 50: on 1:00
      • #1 and #6, cruise
      • #2 to #5 as strong IM order (0:36, 0:36+, 0:42+, 0:32+)


    75% of Aussie 400s (2,550 set)

    After each set, I did a 50 easy breaststroke kick on 1:30.


    • Set #1 is 4 rounds of 3 x 50 - 1 x 100
      • 50s on 0:45
      • 100s on 1:30
        • 10-29-13 - 1:07,1:07, 1:07, 1:06+++
        • 05-23-14 - 1:06+ to 1:07
        • 06-27-14 - I swear I once saw a 1:08, but the rest were 1:09 to 1:10
        • 09-04-15 - 1:09+, 1:08+, 1:08, 1:09
        • 10-03-15 - 1:06, 1:06, 1:06, 1:06+

    • Set #2 is 4 rounds of 2 x 50 - 1 x 100
      • 50s on 0:50
      • 100 on 1:40
        • 10-29-13 - 1:07, 1:07, 1:06+, 1:07
        • 05-23-14 - solid 1:06s with a 1:05+ at the end
        • 06-27-14 - pretty solid 1:10 to 1:11
        • 09-04-15 - 1:08, 1:08+, 1:08, 1:08+
        • 10-03-15 - 1:05, 1:05+, 1:04+, 1:05

    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:50
        • 10-29-13 - 1:07, 1:07, 1:06+, 1:08
        • 05-23-14 - 1:05/1:05+
        • 06-27-14 - skipped
        • 09-04-15 - 1:08, 1:08, 1:08, 1:08+
        • 10-03-15 - 1:06, 1:05, 1:06, 1:06+


    At this point, I ran out of time and had to get out to take my oldest dog to the vet, run a few errands and then watch the Wisconsin Badgers get smacked down by Iowa. I didn't even bother with the Texas-TCU football game

    I came back a little before 12:30, donned my full body B70 Nero Comp and wrapped up Part 2.

    Aussie 400s - Part 2

    Quick warmup:
    • 1 x 300: IM, k-d-s by 25s
    • 4 x 50: 3 on 0:50 descend to 0:32 (went 0:37, 0:34, 0:31+), 1 easy


    Round 4 of Aussie 400s:


    • Set #4 is 4 x 100 on 2:00
      • 10-29-13 - 1:07+, 1:08, 1:07, 1:07+
      • 05-23-14 - 1:05+, 1:05-, 1:05-, 1:04+
      • 06-27-14 - skipped
      • 09-04-15 - 1:08, 1:08, 1:08+, 1:07
      • 10-03-15 - 1:04, 1:03, 1:02+, 1:02 (w/B70 Nero Comp bodysuit)


    Cooled-down w/4 x 50 active recovery w/buoy & paddles on 0:40, 0:45, 0:50

    TOTAL (both parts): 5,150 SCM

    Comments:

    • I was really hoping to just hold 1:06s this week and so the performance was very good. None of these felt smooth and controlled (well, except the easy stuff), but I kind of feel like I'm getting my 'energizer bunny' distance swimmer arms/shoulders back again.
    • I'm looking forward to (a) making it to the Pacific Masters meet in time next Sunday to swim the 400 and then (b) seeing if I can drop a sub 4:20 400. Though I went 4:06 back in the bodysuit era, my best non-rubber-suit time still dates from 2005 with a 4:19.70. I feel pretty confident right now that I can get under that, but I'm going to try to do it without resting other than going easy next Saturday. We'll see how that works out for me!
    Tags: aussie 400s
    Categories
    Swim Workouts
  6. Aussie 4 x 100 IMs

    by , January 4th, 2015 at 04:07 PM (Of Swimming Bondage)
    I had an awesome night sleep and felt exceedingly good when I dove in the JCC pool a little before 11am ...



    ... for three planned rounds of my "Aussie 400" workout done as 100 IMs.

    Warmup (1,000 SCY)

    • 1 x 300: reverse IM, k-d-s by 25
    • 4 x 75: on 1:15, Indiana IM kick w/board
    • 6 x 50: on 0:45, free swim, descend in 3s, got down to 27s pretty easily
    • 4 x 25: on 0:30, odds easy, evens fast backstroke


    Aussie 400 IMs (2,750 set / 3,700 total)

    • 4 rounds of 3 x 50 - 1 x 100:
      • 50s cruise free on 0:45
      • 100s IM at target 400 IM pace (1:03) on 1:25
      • Was 1:04+, 1:04, 1:03+, 1:03

    • 1 x 50: cruise w/snorkel on 1:00
    • 4 rounds of 2 x 50 - 1 x 100:
      • 50s cruise free on 0:50 (w/snorkel)
      • 100s IM at target 400 IM pace (1:03) on 1:30
      • Was 1:03, 1:02+, 1:03, 1:03

    • 1 x 50: cruise w/snorkel on 1:00
    • 4 rounds of 1 x 50 - 1 x 100:
      • 50 cruise free on 0:55
      • 100s IM at target 400 IM pace (1:03) on 1:35
      • Was 1:04. 1:03, 1:02+, 1:03+

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

    TOTAL: 3,700 SCY

    Commentary:


    • I really felt pretty exceptional in the water today. While I had the good night's sleep, I could feel yesterday's yoga workout in my triceps on the walk over. Once I dove in, though, I just felt this huge stroke length on all of my strokes.
    • This was another great week of training - clocked about 16,700 yards over 5 pool workouts with pretty decent quality and got in 3 yoga classes. Of course, it helps to be home the entire week and for work to be much lighter.
    • I hope I can keep up the training momentum as I already know that January will be a very heavy business travel month.
    • Out of the pool, I'd like to recommend The Imitation Game, the relatively new movie about Alan Turing's life and contributions during WWII. I was well aware of Turing's contributions to math and computer science, but not of his contributions to cryptography and breaking the German's codes in WWII. I realize the movie is a dramatization and "based on a true story" so some of it might be less than factual, but it was well acted, and a great (yet sad in the end) movie. I trust that the major events in the movie are true, but have put myself on the waiting list at the library to read his biography. I should be just about finished John Cleese's autobiography by the time the Turing book becomes available.
    Tags: aussie 400s
    Categories
    Swim Workouts
  7. Half Aussie 4's does not equate

    by , June 28th, 2014 at 02:36 AM (Of Swimming Bondage)
    Thursday was one of those bears of a day trip - up at 4am to catch a morning flight to LA and back home at 9:30pm. The meetings were all well and good, but I was wiped. I thought that a bit of a sleep in this morning was going to leave me feeling better by the time I got in the water late this afternoon, but that was a foolish thought. There was absolutely no zip in me today and I cut my "Aussie 400" set short:

    Warmup sets (1,500):


    • 1 x 300: IM, kick-drill-swim by 25s
    • 5 x 100: on 1:30, free swim descend w/snorkel (1:20 -> 1:12)
    • 4 x 100: on 2:00, IM kick descend, odds regular order, evens reverse order (1:39 -> 1:33)
    • 1 x 50: cruise
    • 4 x 25: on 0:30, w/agility paddles and short fins going 5-6-7-8 AFAP strokes off the wall by 25 and then cruise on my back to complete the 25
    • 1 x 50: cruise


    Aussie 400s (2,000 set)


    • Set #1 is 4 rounds of 3 x 50 - 1 x 100
      • 50s on 0:45
      • 100s on 1:30
        • 10-29-13 - 1:07,1:07, 1:07, 1:06+++
        • 05-23-14 - 1:06+ to 1:07
        • 06-27-14 - I swear I once saw a 1:08, but the rest were 1:09 to 1:10

    • 1 x 50: on 1:30, breast kick
    • Set #2 is 4 rounds of 2 x 50 - 1 x 100
      • 50s on 0:50
      • 100 on 1:40
        • 10-29-13 - 1:07, 1:07, 1:06+, 1:07
        • 05-23-14 - solid 1:06s with a 1:05+ at the end
        • 06-27-14 - pretty solid 1:10 to 1:11

    • 1 x 50: on 1:30, breast kick
    • 1 x 100: cruise-down


    TOTAL: 3,500 SCM

    Commentary:


    • I hope to be better in the water tomorrow as I'll attempt my 400 IM test set.
    Tags: aussie 400s
    Categories
    Swim Workouts
  8. Aussie 4Cs

    by , May 24th, 2014 at 02:19 AM (Of Swimming Bondage)
    I got in the pool much later than I expected, but I managed to finish up a repeat of my 'Aussie 400' set in SCM with enough time to get over to announce the finals of the Cactus Classic:

    Warmup sets (1,500):

    • 1 x 200: IM, kick-drill by 25s
    • 1 x 300: free w/snorkel, 2 times through 50 scull - 50 fist - 50 swim
    • 4 x 100: on 2:00, IM kick descend, odds w/board on belly, evens on back (1:42, 1:39, 1:36, 1:32)
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build to fast (0:33+, 0:36, 0:41, 0:31)
    • 8 x 25: on 0:30, w/agility paddles and short fins going two rounds of 5-6-7-8 AFAP strokes off the wall by 25 and then cruise on my back to complete the 25
    • 1 x 100: cruise, w/snorkel, 50 scull, 25 fist, 25 swim


    Aussie 400s (2,850 set)
    Took a Masters Minute between each round and, on the last one, threw in an extra easy 50


    • Set #1 is 4 rounds of 3 x 50 - 1 x 100
      • 50s on 0:45
      • 100s on 1:30
        • 10-29-13 - 1:07,1:07, 1:07, 1:06+++
        • 05-23-14 - 1:06+ to 1:07

    • Set #2 is 4 rounds of 2 x 50 - 1 x 100
      • 50s on 0:50
      • 100 on 1:40
        • 10-29-13 - 1:07, 1:07, 1:06+, 1:07
        • 05-23-14 - solid 1:06s with a 1:05+ at the end

    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:50
        • 10-29-13 - 1:07, 1:07, 1:06+, 1:08
        • 05-23-14 - 1:05/1:05+




    • Set #4 is 4 x 100 on 2:00
      • 10-29-13 - 1:07+, 1:08, 1:07, 1:07+
      • 05-23-14 - 1:05+, 1:05-, 1:05-, 1:04+


    Cool-down (200 set) - 4 x 50: on 0:45, 0:50, 0:55 w/snorkel

    TOTAL: 4,550 SCM

    Commentary:
    • Despite a very short night of sleep last night (*see next bullet*), I felt really strong in the water. After the first round of the 100s, I really focused on seeing how fast I could go with a 2-beat kick. This was a really good effort for me and great results.
    • Last night's graduation ceremonies for #1 got extended to much later in the evening, for me and #2, after #2 hit a curb and blew the tire out. We finished up a great dinner with the family and then went back out to put the spare tire on the car. Though I could've thought of a thousand things I would've rather done, it turned into a great learning experience for #2. I was proud of her for wanting to do as much of the tire changing by herself as possible.
    • Cactus Classic was a lot of fun tonight - no super-fast times as expected for this time of the year, but it was still cool to watch. Plus, the weather has cooperated greatly and the evening's temperature was perfect.
    Tags: aussie 400s
    Categories
    Swim Workouts
  9. Aussie 400 repeat

    by , March 21st, 2014 at 02:33 PM (Of Swimming Bondage)
    I did a repeat of my 'Aussie 400' test set today with a key focus on trying to hold 1:00 pace with a 12-13-13-14 SPL on all of these:

    Warmup sets (1,050):


    • 1 x 400: free pull w/buoy
    • 4 x 100: on 1:30, free swim w/agility paddles, gentle descend, 1:10, 1:07, 1:04, 1:02
    • 8 x 25: on 0:35, w/Zoomers going two rounds of 5, 6, 7, and 8 strokes AFAP by 25; first round also w/agility paddles, second round no paddles
    • 1 x 50: easy


    Aussie 400s (3,200 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
        • 02-21-14 - 1:04,1:02+, 1:02+, 1:03 (11-12-12-13 SPL within each 100)
        • 02-28-14 - 1:04, 1:03, 1:03, 1:03 (held 11 to 12, 13,13, 13 SPL by 25 within each 100)
        • 03-04-14 - 1:01 on all of them and holding a steady 11-12, 13, 13, 14 SPL by 25
        • 03-21-14 - solid 1:00/1:00+ (12-13-13-14 SPL)


    • Set #2 is 4 rounds of 2 x 50 - 1 x 10
      • 50s on 0:50
      • 100 on 1:20
        • 02-21-14 - 1:02, 1:01, 1:00+, 1:01 (11-12-13-13 SPL by 25 within each 100)
        • 02-28-14 - 1:03, 1:02, 1:02, 1:02 (held 12, 13,13, 14 SPL by 25 within each 100)
        • 03-04-14 - 1:01, 1:01, 1:00, 1:00 -- migrated up to 12-13-13/14-14/15 SPL on the last two
        • 03-21-14 - solid 1:00s (12-13-13-14 SPL)



    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:25
        • 02-21-14 - 1:01, 1:00, 1:00, 1:01 (12-13-14-14 SPL by 25 within each 100)
        • 02-28-14 - 1:02, 1:01, 1:01+, 1:01 (held 12, 13,13, 14 SPL by 25 within each 100)
        • 03-04-14 - 1:00, 1:00, 1:00, 0:59 -- tried to lengthen back out the stroke count to the 12-13-13-14, but had to throw in an extra dolphin kick off the walls to do that on the first three and then just went to 12-13-14-15 on the last one
        • 03-21-14 - solid 1:00s (12-13-13-14 SPL)



    • Set #4 is 4 x 100 on 1:30
      • 02-21-14 - 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)
      • 02-28-14 - 1:00, 1:00, 1:00+, 0:59+ (held 12, 13 to 14, 13 to 14, 14 to 15 SPL by 25 within each 100
      • 03-04-14 - 0:59+, 0:59, 1:00, 0:58 - was 12-13-13-14 on the first three and let it rip on the last one, only counting my strokes on the first (13) and last (16) lap
      • 03-21-14 -
        • solid 1:00s (12-13-13-14 SPL) on the first two
        • At this point, Laura Winslow, my old coach, happened to be wrapping up her workout and made some comments about my turns - that I was flipping faster than before, but still gliding into the wall sometimes.
        • For the last two, I removed the 'stroke count constraint' and went to a 13-14-14-15 SPL which got me closer to the wall and better turns; was solid 59s on both of these


    • 4 x 50: active recovery


    TOTAL: 4,250 SCY

    Commentary:
    • These felt pretty good; I was kind of hoping that these would feel like I could hold it for a 1,000 or 1,650, bit the perceived effort was still more like a 500 pace.
    Tags: aussie 400s
    Categories
    Swim Workouts
  10. Revenge of the blog

    by , February 28th, 2014 at 01:50 PM (Of Swimming Bondage)
    Leslie commented recently about how it was good for her to go back and see some workout results from a year or so ago to point out that her perception now of her training then wasn't quite accurate (http://forums.usms.org/entry.php?32148-Tuesday-Feb-25), but in this case, it was a positive outcome for her. My memory and rose-colored-glasses outlook on life is apparently so cloudy that I needed to go back to last Friday's Aussie 400 blog post to realize that feeling all great about today's performance as an improvement over last week's performance was incorrect.

    Warmup sets (1,050):


    • 1 x 400: free pull w/buoy
    • 4 x 100: on 1:30, free swim w/agility paddles, gentle descend, 1:09 -> 1:05
    • 8 x 25: on 0:35, w/Zoomers going two rounds of 5, 6, 7, and 8 strokes AFAP by 25; first round also w/agility paddles, second round no paddles
    • 1 x 50: easy



    Aussie 400s (3,200 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
        • 02-21-14 - 1:04,1:02+, 1:02+, 1:03 (11-12-12-13 SPL within each 100)
        • 02-28-14 - 1:04, 1:03, 1:03, 1:03 (held 11 to 12, 13,13, 13 SPL by 25 within each 100)


    • Set #2 is 4 rounds of 2 x 50 - 1 x 100
      • 50s on 0:50
      • 100 on 1:20
        • 02-21-14 - 1:02, 1:01, 1:00+, 1:01 (11-12-13-13 SPL by 25 within each 100)
        • 02-28-14 - 1:03, 1:02, 1:02, 1:02 (held 12, 13,13, 14 SPL by 25 within each 100)


    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:25
        • 02-21-14 - 1:01, 1:00, 1:00, 1:01 (12-13-14-14 SPL by 25 within each 100)
        • 02-28-14 - 1:02, 1:01, 1:01+, 1:01 (held 12, 13,13, 14 SPL by 25 within each 100)


    • Set #4 is 4 x 100 on 1:30
      • 02-21-14 - 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)
      • 02-28-14 - 1:00, 1:00, 1:00+, 0:59+ (held 12, 13 to 14, 13 to 14, 14 to 15 SPL by 25 within each 100

    • 4 x 50: active recovery

    TOTAL: 4,250 SCY

    Commentary:
    • Despite being better in my mind than in the real world (a persistent problem of mine), I'm still happy with this and the workout felt great.
    Tags: aussie 400s
    Categories
    Swim Workouts
  11. 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
  12. Aussie 400s

    by , October 29th, 2013 at 09:59 PM (Of Swimming Bondage)
    I have no idea if any Australian ever did this set, but I modified the 'Hackett 200' set by changing the fast efforts from 50s to 100s and figured I had to give some credit to the swimmers down under. My times weren't speedy; despite trying all sorts of kicking, breathing, stroke rate and stroke length variations over 16 fast 100s, I was pretty much spot on 1:07 no matter what I tried ... except when I got tired and went 1:08s.

    Warmup sets (1,500):
    • 1 x 150: fly-back-breast by 50, kick-drill by 25
    • 1 x 350: free w/snorkel, 2 times through 50 scull - 100 fist followed by a 50 smooth stroke
    • 4 x 100: on 2:00, IM kick descend, odds w/board on belly, evens on back (1:43, 1:39, 1:36, 1:32)
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build to fast (0:34, 0:35, 0:41, 0:33)
    • 8 x 25: on 0:30, 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

    • 1 x 100: cruise, w/snorkel, 50 scull, 25 fist, 25 swim


    Aussie 400s (2,900 set)
    Took a Masters Minute between each round and, on two of those, threw in an extra easy 50

    • Set #1 is 4 rounds of 3 x 50 - 1 x 100
      • 50s on 0:45
      • 100s on 1:30 (1:07,1:07, 1:07, 1:06+++)

    • Set #2 is 4 rounds of 2 x 50 - 1 x 100
      • 50s on 0:50
      • 100 on 1:40 (1:07, 1:07, 1:06+, 1:07)

    • Set #3 is 4 rounds of 1 x 50 - 1 x 100
      • 50 on 0:55
      • 100s on 1:50 (1:07, 1:07, 1:06+, 1:08)

    • Set #4 is 4 x 100 on 2:00 (1:07+, 1:08, 1:07, 1:07+)


    Cool-down (200 set) - 4 x 50: on 0:45, 0:50, 0:55 w/snorkel

    TOTAL: 4,600 SCM


    Commentary:
    • Another record long workout for me in 2013!
    • On the one hand, I was frustrated that, no matter what I tried with my stroke, I couldn't get any faster. On the other hand, I'm pretty stoked to have done a workout like this.
    • I think I have my lap counter/split taker (daughter #2) lined up to take a run at the 3,000 yard postal event (http://www.usms.org/comp/event.php?M...0130915cipostY) this Saturday afternoon over at Cactus. I missed the group at Mesa when they did it earlier this fall, so I'll need to do it solo. Last year, we did it on Halloween (http://forums.usms.org/entry.php?25434-3K-Postal), so I want to do a personal check to see where my endurance is. I tried to convince #1 daughter to swim it as my rabbit/pacer, but, for some reason, she seems to think that she already swims enough over her 9 other workouts this week. WTH is up with that?
    Tags: aussie 400s
    Categories
    Swim Workouts