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  1. More aerobic than I wanted, BUT

    by , April 24th, 2009 at 02:27 PM (Of Swimming Bondage)
    My wife and I switched up run/swim schedules this morning so that I could make today's Cactus practice in SCY instead of tomorrow's in LCM. Two weeks from my one day affair at Nationals and we did this:

    • 600 warmup: 2 x 100 fr - 200 IM k/d
    • 2 x 100: on 1:30, 25 k, 50 d, 25 build
    • 4 x 25: on 0:35, 1 fast, 1 easy
    • 21 x 100: 7 on 1:20, 6 on 1:30, 5 on 1:15, 3 on 1:30

    TOTAL: 3,000 SCY

    Commentary:

    • In addition to not wanting to do another LCM workout this close to Nationals, I came this morning hoping for some more quality. This ended up being more aerobic than I had wanted ... BUT ... I actually quite enjoyed it. My pace felt pretty easy and I was able to really focus on my turns and my predominantly left-side breathing.
    • I was out of the pool after 50 minutes as I didn't want to swim more than 3,000. Had I stayed in longer, that set in total was 28 x 100 and the intervals on the odd sets kept dropping by 0:05.
    • Taking tomorrow off and then going to do about a 2000 to 2500 SCM quality workout on Sunday, basically warm-up with a broken 200 IM and broken 100 free and cool down.
    • Next week, I hope to swim 4 days in the pool, doing 2 of them aerobic/easy/drill and 2 of them higher quality. I'm also still entered in a 4K open water swim on May 2nd; there's a possibility I'll skip that if I either feel like it's the wrong thing to do or if I'm needed at my kids' swim meet that morning.
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  2. Nice & easy

    by , April 23rd, 2009 at 12:57 PM (Of Swimming Bondage)
    Swam @ Cactus this AM with Laura on deck. We've hit my "perfect" zone of weather here: mornings about 60 and highs around 90. It was a yoga day and I just stretched this workout out:

    • 600 warmup: 2 times 100 fr - 200 IM k/d
    • Continuously through:
      • 300: on 4:15, pull with paddles & buoy, no breathing flags in and 2 strokes off wall
      • 2 x 150: on 2:20; swim; I went back-breast-free
      • 4 x 75: on ?:??, kick
      • 8 x 37.5: on 0:40, I went IM switch working turns

    • Continuously through:
      • 2 x 150: on 2:10, pull
      • 4 x 75: on 1:20, breathing 1-2-3 times by 25; I did an easy descend and felt really quite easy going 0:44+ on the last one
      • 12 x 25: on 0:30, I dove the odd ones

    • Continuously through:
      • 75s?? *added to 300 yards*
      • 12 x 25: kick on 0:35, descend in sets of 4

    • 8 x 25: no breather on 0:45, 0:40, 0:35, 0:30; I did odds fly, evens free

    TOTAL: 3,500 SCY

    Commentary:

    • Basically two weeks out from the meet and I feel pretty good. I don't feel as "in-control" or as "planful" about my taper for Nationals as I did for the State meet. I feel very confident I can hit this taper well, but there are more variables at play with my travel this week to Chicago and next week to San Diego.
    • My long axis strokes continue to feel great; butterfly still tight. My breaststroke feels like playing golf: once in a blue moon, I feel like I hit a good shot / get the stroke right, but my timing is still off most of the time.
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  3. Testing IM speed

    by , April 22nd, 2009 at 02:57 PM (Of Swimming Bondage)
    Looking at the Nationals timeline, I'm going to be swimming between ~8:45am and ~11:30am. Whenever possible between now and then, I'm going to try to work my schedule so that I can do some quality work in that timeframe instead of my normal ~5:30am to ~7am timeframe. I was able to do that and did the following SCY workout at Cactus solo:

    • 600 warmup: 100 fr - 400 IM k/d - 100 fr
    • 8 x 50: on 1:00, #1 to #4 descend free, #5 to #8, reverse IM order going moderately hard
    • 50 easy
    • 4 x 25: on 0:30, with Z2 & Hans paddles, half hard - half easy
    • 50 easy
    • 20 x 100: on 2:00, 5 sets of 4, descending #1 to #3 aiming to get close to 400 IM pace, #4 easy
      • Did sets as Free, Fly, Back, Breast, Free
      • Free
        • aimed for 1:05, 1:00, 0:55
        • hit that on both sets

      • Fly
        • aimed for 1:10, 1:05, 1:00
        • went 1:05, 1:05, 1:02+

      • Back
        • aimed for 1:10, 1:05, 1:00
        • went 1:07, 1:03, 1:01-

      • Breast
        • aimed for 1:20, 1:15, 1:00
        • went 1:22, 1:17, 1:13


    • 6 x 50: recovery, 2 each on 0:45, 0:50, 0:55

    TOTAL: 3,500 SCY

    Commentary:

    • I took this main set from one of Chris Stevenson's workouts (but, of course, he went on to do more).
    • My 400 IM goal is to get under 4:05 and, to do that, I think I need the following splits:
      • Fly: 55+/56-
      • Back: 1:00+/1:01-
      • Breast: 1:11+/1:12-
      • Free: 56

    • My freestyle felt particularly good today and I was able to do left-side only breathing with the exception of 1 right side breath off the turn.
    • My fly felt tight, but that's common for me, especially after 2/3 days of business travel (working my laptop on the plane really cramps me up).
    • I'm going to try to do this set again next Thursday and see how I'm feeling.
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  4. Better than nada

    by , April 21st, 2009 at 10:20 AM (Of Swimming Bondage)
    I managed to get to sleep at a reasonable hour and haul myself over to the Skokie Lifetime Fitness this AM to be on the pool deck at 6:30am Central time (4:30 for my body). One of the things I've always enjoyed about Lifetime is that it seems that the shiny gym equipment, cardio machines and fitness rooms attract 99.9% of the people, leaving the pools relatively empty. I guess the rainy weather got people in the north shore thinking about the water as the 5 lane pool was packed with two swimmers to a lane and a waiting line this morning. While I do like the Lifetime pools, the lane widths are narrow, maybe 6', so cramming two swimmers into a lane, especially when most are approximating flailing rather than swimming, made it near impossible to do the high quality sets I had planned. Instead, I did the following in SCM:

    • 600 warmup: 100 fr - 400 IM k/d - 100 fr
    • 16 x 25: on 0:40, odds single arm back, evens single arm free, all with fulcrum paddle
    • 3 rounds of:
      • 5 x 50: on 1:00 free, #1 to 4 descend, #5 easy
        • wanted to descend frm ~36 to ~30
        • was more like ~37 to ~32, but did go 30+ on the last one

      • 4 x 25: on 0:40, #1 to #3, half fast / half easy, #4 easy

    • 50 easy

    TOTAL: 2,100 SCM

    Commentary:

    • Didn't feel that great.
    • Really noticed that I had to lift my head from a heads-down freestyle position to be aware of when the guy (in board shorts) was coming at me on each lap.
    • I realized again how blessed I am with the fact that we always have 11 lap lanes available in Scottsdale between the indoor and outdoor pool; I have never shared a lane there and often have the whole indoor pool to myself.
    • Still, better than my nada Monday.
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  5. Nada Monday

    by , April 20th, 2009 at 06:18 PM (Of Swimming Bondage)
    Travel delays were rampant last night to Chicago: ~2.5 hour flight delay, screw-up @ the rental car lot, and then I managed to hit every construction zone between O'Hare and my hotel. I was so wired that getting to sleep was harder than usual, so I didn't turn the lights out until 2am Chicago time. After a restless 5 hours, I did a quick 20 minute yoga routine in the hotel room, showered and ran off to my meetings which are now on a brief hiatus before heading out to dinner with colleagues. I'll hit Lifetime tomorrow AM with renewed vigor as I'm sure I'll crash hard tonight.
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  6. Core & => Chicago

    by , April 19th, 2009 at 06:35 PM (Of Swimming Bondage)
    I had a very light day today of just a 30 minute core class. I've had a fun time reviewing the various results from meets around the country this weekend; what did we do before the Internet?

    I'm headed off to Chicago for a couple of days of business meetings. The weather in Arizona is finally getting to my liking (mornings in 60s, highs in 90s) and I'm flying towards rainy 30s and 40s. On top of that, my flight's delayed. The good news is there's a Lifetime Fitness with an indoor pool walking distance from my hotel, so I'll be back in the water tomorrow.
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  7. Long Course IMs are long

    by , April 18th, 2009 at 01:14 PM (Of Swimming Bondage)
    Our club team has switched the pool over to LCM for the weekends from now on. With three weeks to go to Nationals, this is probably good for me, but, man, I realize how much I love my walls on fly and breast. The last couple of LCM workouts I swam were predominantly free, whereas this was heavily IM-oriented. We did so many sets here ... I think I have the order correct.

    • 200 warmup free: spent too much time talking on deck with Paul about which Masters swimmers are going to come out for the Cactus Classic (http://www.teamunify.com/TabGeneric....839&team=assac)
    • 4 rounds of (1 each stroke)
      • 2 x 25: on 0:40, kick, drill
      • 1 x 50: on 1:00 build

    • 16 x 25: on 0:30, 4 each stroke descend
    • 4 x 100: on 1:30, pull with buoy, descend (but I just held 1:15s)
    • 100 easy
    • 8 x 50: on 1:00, 2 each stroke, 1 easy, 1 fast
    • ... something that was 400 meters ...
    • 100: easy
    • 4 x 100: on 1:45, 1 each stroke
    • 4 x 50: on 1:00, IM switch
    • 100 easy
    • 1 x 400: IM for time
      • Went from blocks and went 5:27; this converts to about 4:43 in SCY which is not bad for me.
      • I very much cruised the fly and then tried to build each 100 after that.
      • I actually found the breaststroke to be the worst part of this and really missed my long pullouts!

    • 4 x 100: free on 1:50 recovery

    TOTAL: 3,900 LCM

    Commentary:

    • I swam 6 times this week and went just north of 20K yards, which is a solid / long week for me. I'm going to probably only swim 5 times for each of the next two weeks and aim closer to 15K yards, with probably 2 workouts focused on higher quality, 2 on technique and 1 moderately aerobic.
    • I had originally planned on lifting 3 times, but have decided to ratchet that back to just once per week.
    • I did enter a 4K open water swim on May 2nd (http://www.dcbadventures.com/DCB/AZOWS_1.html) because I've wanted to do a swim in this lake, but they happen rarely and I've missed every other one. I will NOT push that as it's only 5 days before nationals, but will have to incorporate that into my taper plan. I'm hoping to find someone to draft off and just to enjoy the scenery. I've camped near there before and it's a pretty lake surrounded by low hills (we call them mountains).
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  8. Working 200 start of race

    by , April 17th, 2009 at 11:48 AM (Of Swimming Bondage)
    Had a nice quality session this morning with Laura on deck at Cactus. I continued most of my focus on freestyle breathing pattern, really trying to figure out how to do this and how to balance my kick effort on the 1st 100 of my 200.

    • 450 warmup: 200 fr - 200 IM k/d, 50 fr
    • 6 x 50: odds on 1:00 k/dr, evens on 0:50 dr/build
    • 18 x 25: on 0:40, 1 easy - 1 fast, 2 easy - 2 fast, 3 easy - 3 fast, 2 easy - 2 fast, 1 easy - 1 fast
      • Whenever I was at the start end on a fast, I did free from the blocks. I was trying to imagine this as the first 25 of my 200.
      • On the remaining fast ones, I mixed the other strokes.

    • 500: pull with Hans paddles & buoy, working turns hard, no breath from flags in and 2 strokes off the wall
    • 8 x 50: on 1:30, 1 fast - 1 easy, 2 fast - 2 easy, 1 fast - 1easy
      • I did each of the fast ones freestyle from the blocks to a flip finish, again trying to imagine this as the 1st 50 of my 200.
      • I had wanted to go 25-low, but was flipping at 26

    • 200: 25 scull, 50 fist, 25 swim easy
    • 4 x 100: on 2:00, 1 fast, 1 easy
      • Again, trying to focus on the 1st 100 and to a flip finish. I would ideally like to be at 52/53 in workout, but was flipping at 55 today.

    • 4 x 75: on 1:15, 25 drill - 50 easy

    TOTAL: 3,000 SCY

    Commentary:

    • 3 weeks out from my swims at Clovis and, while I didn't hit the times I wanted to, I felt stronger in the water today than I have this week.
    • I think I've found the right mix for me between my traditional bilateral breathing pattern and a left-side only pattern and that is to do one right-side breath off the turn, then revert to left-side breathing the rest of the lap. That seemed to work well today and I'll continue to experiment with this for my 200.
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  9. Lefty work

    by , April 16th, 2009 at 02:50 PM (Of Swimming Bondage)
    I made it back to Cactus this AM and did the following yoga-esque workout with Laura on deck:

    • 500 warmup: 25 sw - 25 k - 25 sw - 25 dr
    • 10 x 100: 2 rounds of
      • 4 pull on 1:40, working each turn no breathing from flags in & 2 strokes off wall. I used a buoy and my Hans paddles.
      • 1 kick on 2:00

    • 8 x 125: on 2:15, 2 rounds of
      • 3 going 50 drill - 50 kick - 25 swim; 1 each stroke
      • 1 as IM doing 1 stroke as a 50 (I did backstroke)

    • 6 x 100: on 1:40
      • odds: 25 scull, 75 swim
      • evens: 50 breathing at most 2 times, 50 swim

    • 4 x 125: on 2:15
      • can't recall the pattern but it was another 50-50-25 set and I remember working the last 25

    • 8 x 25: on 0:40, odds no breath, evens easy; I did no breath from blocks

    TOTAL: 3,800 SCY

    Commentary:

    • Definitely felt better this morning.
    • I very much notice a difference in my speed between swimming in a pool of 6' depth (Cactus) versus a 4' depth pool (Lifetime). A huge difference.
    • My main focal points today were on turns and left-side breathing on my freestyle. I'm starting to feel more comfortable on the lefty pattern, but I still feel like I migrate to a shorter stroke length after a few laps. That might be fine for my 200 as I might go faster with a shorter stroke length, but a higher stroke rate.
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  10. Gluttony & its payback

    by , April 15th, 2009 at 08:25 PM (Of Swimming Bondage)
    I REALLY enjoyed myself last night at a charity event featuring multiple food courses by various chefs paired with some very nice wines. I REALLY paid for it today when I tried to do a quality workout at mid-day in SCM. Today was one of the very few days where I deviated from my planned workout. Tomorrow, hopefully the payback from my wonderful Tuesday evening will be over and I'll be back in the saddle.

    • 600 warmup: 100 fr - 400 IM k/d - 100 fr
    • 12 x 25: on 0:35, 3 each stroke, 1 DPS, 1 spin, 1 AFAP
    • 6 x 100: on 1:40, descend in sets of 3:
      • aiming for 1:20-1:15-1:10 / 1:15-1:10-1:05
      • went 1:15-1:13-1:12, 1:15-1:11-1:07

    • 50 easy
    • 4 x 100: kick on 2:15, 1 easy breaststroke, 1 fast (#2 free, #4 fly)
    • 50 easy
    • 8 x 25: on 0:40 with Hans paddles and Z2 fins; in sets of 4:
      • #1 & #2: 3 SDK, 5 strokes AFAP, easy to wall
      • #3: AFAP with 1 breath
      • #4: easy

    • 100 easy
    • 3 rounds of
      • 125:
        • aiming for 1:20
        • trying to envision this as the first 125 of a 200, going long & strong for about 85 yards, building into the 100 turn and through the 125
        • playing around again with left-side only breathing
        • went 1:22, 1:19, 1:21

      • 75 easy

    • 100 easy

    TOTAL: 3,000 SCM

    Commentary:

    • My original planned main set was to do 5 rounds of the following after the 6 x 100:
      • 125 free @ 1:20 pace
      • 25 easy
      • 2:30 interval for the above
      • 75 IM switch fast
      • 25 easy
      • 2:30 interval for the above

    • I was so slow / sluggish / feeling bloated in the water that I did the extra set of kicking and the blow-out speed 25s to try to get feeling better; I never did
    • I still don't regret the dinner ... one of the best I've ever had and I can now say that I've eaten cow tongue
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  11. SoCal Swim Mecca

    by , April 13th, 2009 at 12:39 PM (Of Swimming Bondage)
    After an absolutely beautiful, near perfect day yesterday at California Adventure and an AM swim at the exceptionally impressive Woollett Aquatic Center at Irvine High School, I was close to packing my worldly possessions and moving to the swim mecca that is southern California. Then I watched the morning news and, for the 3rd of 4 days, saw another high speed cop chase on the morning news. I think I'll stay in the desert.

    Still, I do have to gush a little bit about this swim center (see attached picture): two, 8 lane 50 meter x 25 yard pools with stands surrounding both pools, deep, perfectly-temperatured water. On top of that, there was a large masters group and Mike Collins gave a nice workout. The only thing that would've been better is if I had set my alarm clock correctly so that I arrived on time instead of 15 minutes late. I got the following SCY workout done in an hour:

    • 18 x 50: 6 swim on 0:45, 6 swim on 0:40 (these were supposed to be pull), 6 kick on 0:55
    • 3 rounds of:
      • 200 broken for 0:10 at 100, slight negative split
      • 200 broken at 50s, going on 0:40 for round 1 & 3 (free) and 0:45 for round 2 (IM)
      • 200 fast
        • went 1:59 on round 1 & 3 free and 2:22 on round 2 IM

      • 50 easy

    • 3 rounds of 4 x 25 on 0:30
      • #1 to 3 fast / spring speed for ~15 to 20 yards
      • #4 easy

    • 2 rounds of
      • 100 free fast working sprint speed for first 3 to 5 strokes off wall and then morphing into ~200 speed
        • went ~56, 55

      • 50 easy


    TOTAL: 3,450 SCY

    Commentary:

    • After three days of serious strain on my back from walking / standing around Disneyland and California Adventure, it was nice to swim again.
    • I'm starting to feel faster in the water and was happy with my freestyle swimming. I'd really like to get to the point over the next 2 to 3 weeks where my 100s at 0:56 feel relatively calm and my 200s at 1:55 feel the same.

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    Pools / Open Water since 2007

    One pool added in blue bold below.

    Pools I've trained in since 2007

    1. Cactus Aquatic Center (Scottsdale, AZ)
    2. Brophy Sports Campus (Phoenix, AZ)
    3. Lifetime Fitness (Scottsdale, AZ)
    4. Lifetime Fitness (Skokie, IL)
    5. Lifetime Fitness (Austin, TX)
    6. Somerville YMCA (Somerville, NJ)
    7. Raritan Valley Community College (Branchburg, NJ)
    8. IUPUI Natatorium (Indianapolis, IN)
    9. UT Swim Center (Austin, TX)
    10. U of Arizona Hillebrand Swim Center (Tucson, AZ)
    11. Talisman Sports Complex (Calgary, Alberta)
    12. U of Lethrbridge Max Bell Swim Centre (Lehtbridge, Alberta)
    13. Crystal Pool (Victoria, British Columbia)
    14. Oaks Christian School (Westlake Village, CA)
    15. Lifetime Fitness (Berkeley Heights, NJ)
    16. Jewish Community Center (Scottsdale, AZ)
    17. McDowell Mountain Ranch Aquatic Center (Scottsdale, AZ)
    18. Desert Breeze Pool (Las Vegas, NV)
    19. The Olympic Club (San Francisco)
    20. Janet Evans Sports Complex (Fullerton, CA)
    21. Woollett Aquatic Center / Irvine High School (Irvine, CA)

    Pools I've competed in since 2007

    1. UT Swim Center (Austin, TX)
    2. ASU Mona Plummer (Tempe, AZ)
    3. Rutger's Sonny Werblin (Piscataway, NJ)
    4. Mission Viejo Nadadores (Mission Viejo, CA)
    5. U of Arizona Hillebrand Swim Center (Tucson, AZ)
    6. Rinconada Pool (Palo Alto, CA)
    7. BEST Swim Club (Phoenix, AZ)

    Open Water courses competed in since 2007

    1. Tempe Town Lake (Tempe, AZ)
    2. Lake Pend Oreille (Sandpoint, ID)
    3. La Jolla Cove / Pacific Ocean (La Jolla, CA)
    4. Greenwich Cove (Greenwich, CT)
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  12. Janet Evans / Disney

    by , April 11th, 2009 at 12:34 AM (Of Swimming Bondage)
    Drove the family to Disneyland area on Thursday night and I was able to grab a nice workout with the Fullerton Area Swim Team (FAST) Masters at the Janet Evans Sports Complex this morning. The pool (quite beautiful and very well-maintained) was set up long course and we did the following in about one hour:

    • 800 warmup: 200 free - 400 IM k/d - 200 free
    • 2 x 200: kick, one moderate, one fasters
    • 3 x 300: on 4:30, free moderate pace; I did a gentle descend and experimented with 6 beat kick and breathing to my left side only
    • 3 rounds of:
      • 2 x 25: on 0:30, fast
      • 1 x 50: on 1:00, fast
      • 2 x 25: on 0:40, fast
      • 1 x 50: on 1:00, fast
      • 1 x 100: on 2:00, easy


    TOTAL: 3,000 LCM

    Thoughts:

    • I still felt sluggish in the water, but didn't try to push anything too hard.
    • I remain in love with the open-ness of the USMS community and the ability to drop-into workouts at great facilities around the country.
    • I'm not swimming or exercising beyond traipsing around the Magic Kingdom and California Adventure for the next two days.


    ===================
    Pools / Open Water since 2007

    One pool added in blue bold below.

    Pools I've trained in since 2007

    1. Cactus Aquatic Center (Scottsdale, AZ)
    2. Brophy Sports Campus (Phoenix, AZ)
    3. Lifetime Fitness (Scottsdale, AZ)
    4. Lifetime Fitness (Skokie, IL)
    5. Lifetime Fitness (Austin, TX)
    6. Somerville YMCA (Somerville, NJ)
    7. Raritan Valley Community College (Branchburg, NJ)
    8. IUPUI Natatorium (Indianapolis, IN)
    9. UT Swim Center (Austin, TX)
    10. U of Arizona Hillebrand Swim Center (Tucson, AZ)
    11. Talisman Sports Complex (Calgary, Alberta)
    12. U of Lethrbridge Max Bell Swim Centre (Lehtbridge, Alberta)
    13. Crystal Pool (Victoria, British Columbia)
    14. Oaks Christian School (Westlake Village, CA)
    15. Lifetime Fitness (Berkeley Heights, NJ)
    16. Jewish Community Center (Scottsdale, AZ)
    17. McDowell Mountain Ranch Aquatic Center (Scottsdale, AZ)
    18. Desert Breeze Pool (Las Vegas, NV)
    19. The Olympic Club (San Francisco)
    20. Janet Evans Sports Complex (Fullerton, CA)

    Pools I've competed in since 2007

    1. UT Swim Center (Austin, TX)
    2. ASU Mona Plummer (Tempe, AZ)
    3. Rutger's Sonny Werblin (Piscataway, NJ)
    4. Mission Viejo Nadadores (Mission Viejo, CA)
    5. U of Arizona Hillebrand Swim Center (Tucson, AZ)
    6. Rinconada Pool (Palo Alto, CA)
    7. BEST Swim Club (Phoenix, AZ)

    Open Water courses competed in since 2007

    1. Tempe Town Lake (Tempe, AZ)
    2. Lake Pend Oreille (Sandpoint, ID)
    3. La Jolla Cove / Pacific Ocean (La Jolla, CA)
    4. Greenwich Cove (Greenwich, CT)
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  13. Rest, glorious rest

    by , April 9th, 2009 at 01:00 PM (Of Swimming Bondage)
    At the urging on many people much smarter than me, I got 8 hours of sleep last night and am doing nothing athletically today. I had mentioned yesterday in my blog that I was wiped in the AM workout and that it had been my 9th swimming day in a row. Looking back in my exercise log (I'm an obsessive data geek and have another spreadsheet I maintain beyond this blog), I realized that I have not had a day completely off from any exercise since Sunday, March 15th, the day after my swim meet in Palo Alto. That's 3.5 weeks with swims on ~90% of the days (21 of 24) and weights or core work as well. I do need a day of recovery!
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  14. Quality ... NOT!

    by , April 8th, 2009 at 12:18 PM (Of Swimming Bondage)
    I'm not sure if it was last evening's weight session or the fact that this morning was my 9th day of swimming a workout in a row, but I felt like utter crap this morning. Paul was on deck and I swam miserably through the first ~50 or so minutes of this quality workout before I got out.

    • 400 warmup: every 4th lap kick
    • 2 x 100 - 4 x 75:
      • 100s on 1:30, 1 moderate, 1 build
      • 75s on 1:15; 50 swim - 25 scull

    • 2 x 100 - 4 x 50:
      • 100s on 1:30, 1 moderate, 1 build
      • 50s on 0:50, 1 each stroke

    • 2 x 100 - 4 x 25:
      • 100s on 1:30, #1 moderate/build, #2 build/moderate
      • 25s on 0:40, power kick

    • 100 easy
    • 200: try to go FAST; went a dismal 2:19 in IM (should be under 2:10)
    • 50: easy
    • 200: broken @ 50s for 0:10; went 2:09 (should be in the mid to high 1:50-range)
    • 100: easy
    • 100: try to go FAST; went an even more dismal 0:59+ in freestyle (should be 53/54)
    • 50: easy
    • 100: broken @ 50 for 0:15 and 75 for 0:10; went ~54 free (should be sub-50)
    • 100: easy

    TOTAL: 2,500 SCY

    Commentary:

    • I'm debating not swimming tomorrow morning. On the one hand, it's "yoga Thursday" so it might be nice to just focus on technique. On the other hand, I felt really burnt this morning and do need to lift weights tomorrow.
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  15. Bookends of the day

    by , April 8th, 2009 at 02:21 AM (Of Swimming Bondage)
    Morning Swim
    I set my alarm correctly and made Tuesday's "aerobic" day at Cactus. I tended to go harder than aerobic on most sets, but not at a quality pace:

    • 600 warmup: 100 fr - 400 IM k/d - 100 fr
    • 6 x 150: on ?:?? swim with a 50 kick interspersed in pairs at the start, middle & end of 150. I mixed up strokes swimming throughout in an IM-switch fashion.
    • 6 x 125: on 1:45; I did freestyle holding about 1:20 on a flip finish; went 1:15 on the last
    • 6 x 100: odds breast on 1:40, evens free on 1:25
    • 6 x 75: I can't recall what these were
    • 6 x 50: kick on 1:05, 1 easy, 1 build
    • 6 x 25: on 0:40, no breather, odds swim, evens underwater
    • 6 x 12.5: on 0:30

    TOTAL: 3,725 SCY

    PM Weights
    I really don't like to workout in the evening, but I could neither squeeze weights in this morning or mid-day as I had a conference to attend in downtown Phoenix. At about 8pm tonight, I did the following (with bold where I increased weights from Sunday)

    • Superset
      • Dumbbell flat bench: 30-40-45
      • Dumbbell curls: 15-20-20



    • Superset
      • Tricep dumbbell press: 30-30-40
      • Calf raises: 10-10-15

    • Superset
      • Lateral dumbbell raises: 10-10-15
      • Barbell twists



    • Superset
      • Dumbbell rows: 30-30-40
      • Lying leg curls: 60-60-70


    Commentary:

    • None ... just tired and need a little sleep before tomorrow AM's quality sets.
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  16. I'm an idiot

    by , April 6th, 2009 at 06:59 PM (Of Swimming Bondage)
    I was really looking forward to morning workout today, especially after I got cheated out of a workout with Laura on Saturday on account of the pool being closed. However, I knew something was wrong when I woke up and thought to myself, "There's quite a lot of sun and birds chirping for 4:30am." I looked over at my clock and saw 6:06. Turns out I set the alarm for 4:30pm. There's really no excuse; I've had this alarm clock since college. I'm an idiot. Fortunately, I made it to Lifetime over lunchtime and did this SCM workout in about 1 hour:

    • 600 warmup: 100 fr - 400 IM k/d - 100 fr
    • 6 x 100: 3 fr descend on 1:30, 3 IM descend on 1:45
    • 100 easy
    • 25-50-75-100-125-150-175-200:
      • Odds free hard on 0:40/50 base. My goal was to go about 1:06/100 pace and I went 0:14, 0:45, 1:21, 1:55
      • Evens active recovery on 1:00/50 base

    • 25-50-75-100-125-150-175-200:
      • Odds active recovery on 1:00/50 base
      • Evens IM hard on 0:40/50 base. Built up the IM by adding strokes (e.g., 50 fly, 50 fly-back, etc.).

    • 100 easy:
    • 6 x 25: on 0:40, 1/2 fast, 1/2 easy with Han's paddles and Z2 fins (1st 4)
    • 50 easy

    TOTAL: 3400 SCM

    Thoughts:

    • I'm trying to do some more quality work and, in particular, to figure out my pacing and feel for my 200 free. I'm not too worried about my 400 IM @ Clovis because I know how to pace that, but the 200 has always been a tricky distance.
    • I experimented on some of the faster freestyles just breathing to my left side, but, after about 50 or so of doing that, I begin to feel unbalanced. Watching the really fast guys swim, you rarely see 200s being done with bilateral breathing. I doubt I'll overcome a lifetime of bilateral breathing muscle memory before Clovis, but might need to do some more work on that this summer.
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  17. BEST Sunday

    by , April 5th, 2009 at 09:26 PM (Of Swimming Bondage)
    AM Weights
    I was surprised when I woke up this morning that I really didn't feel the bike ride from yesterday. I hit my gazebo gym at about 7:30 and did the following (with bold where I increased weights from Thursday)

    • Superset
      • Dumbbell rows: 30-30-40
      • Lying leg curls: 60-60-70

    • Superset
      • Tricep dumbbell press: 25-30-40
      • Calf raises: 5-10-10

    • Superset
      • Lateral dumbbell raises: 10-10-15
      • Barbell twists

    • Superset
      • Dumbbell flat bench: 30-40-45
      • Dumbbell curls: 15-15-20


    Swim with BEST Masters
    After 5 weekends in a row of swim meets for some member of my swimming family, it was nice to have a weekend free from competition. I made it down to the BEST Masters (www.bestswimclub.org) for Mark Rankin's Sunday mid-morning workout. The workout officially starts @ 10:30, but Mark opens the pool at 10am. I got in around 10:20. My main motivation for getting down there was to get in a LCM swim.

    • 500 warmup
    • 4 rounds of
      • 4 x 50's @ 1:00, descend
        • 1st rd: fly/back
        • 2nd rd: back/brst
        • 3rd rd: brst/fr
        • 4th rd: free

      • 1 x 100 @ 2:00 free easy

    • 1 x 200 kick on back alternating fly/back kick
    • 12 x 150: swim free
      • 6 on 2:30
      • 4 on 2:20
      • 2 on 2:10

    • 1 x 200: easy
    • 1 x 400: kick-swim by 100
    • 1 x 200: pull with buoy & Han's paddles

    TOTAL: 4,500 LCM

    Commentary:

    • My main focus set was the 12 x 150s and I was concentrating on holding both a strong 6-beat kick and stroke count per length of 30 to 32 strokes. Back in the day, my stroke count was 34/35 when racing 800/1500. I felt really controlled on the 1st 10 and was holding consistently at 1:52+ with a flip finish. I picked up the last two and went 1:47 and 1:43+ with a flip finish.
    • I forgot how much I like long course swimming. It was my favorite back in my "real" competitive career, but I've never trained nor competed much as a Masters' swimmer. I probably won't get to do a big taper meet in LCM this year, but I'm looking forward to building a stronger endurance base through training more LCM this summer.
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  18. I might regret today tomorrow

    by , April 4th, 2009 at 07:37 PM (Of Swimming Bondage)
    My workout day didn't start off so well. With the wintry weather now gone and morning temps in the low 50s (yes, total cold wimp here), I decided to ride my bike the long mile to Cactus Pool. I arrived there to find a practically empty parking lot (not a good sign) and the pool manager standing outside the locker rooms (a worse sign). Apparently, the heater and chlorinator were on the fritz. Pool closed. That was a bummer as Laura had promised a great 400 IM-oriented workout. So, instead, I did this:

    • Rode my bike about 8.25 miles to Lifetime.
    • Did 30 minutes of a fitness yoga class.
    • Swam for about 70 minutes (see below).
    • Rode my bike back home.

    From start to finish, with relatively little rest in between each segment, it was 4 elapsed hours. (Yeah, I'm slow on the bike, but it is a 10+ year old mountain bike). I think I'm going to be a little sore tomorrow.

    Here's what I did in the pool (SCM):

    • 600 warmup: 100 fr - 400 IM k/d - 100 fr
    • 16 x 25: on 0:40, 4 each stroke, drill
    • 6 x 100: on 1:30, descend by 3s; went 1:12-1:10-1:06, 1:14-1:09-1:07
    • 6 x (200 - 50): on 4:00
      • 200 @ target pace, odds IM evens free
        • IM target was 2:30 (about 2:15 yards): went 2:33, 2:34, 2:37
        • free target was 2:13 (about 2:00 yards): went 2:15, 2:16, 2:18

      • 50 easy

    • 8 x 50: active recovery free, 2 each on 0:40, 0:45, 0:50, 0:55
    • 8 x 25: on 0:40 with Z2 zoomers, sprinting 5 strokes off wall (~halfway) and then easy to the wall

    TOTAL: 3,700 SCM
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  19. Mixed-up swim

    by , April 3rd, 2009 at 12:04 PM (Of Swimming Bondage)
    I had a good mix of mid-distance and sprint work this morning with Laura on deck @ Cactus:

    • 400: various warmup
    • 4 x 25: 1 easy / 1 fast on 0:35, fly
    • 3 x (2 x 25 - 1 x 50):
      • 25s were power-kick on 0:30
      • 50s were descend on 1:00 and I went fly going 0:35, 0:31, 0:29 from a push

    • 20 x 100: free
      • 1-2-3-4 on 1:20-1:15-1:20-1:10
      • 1-2-3-4 on 1:20-1:10-1:20-1:05

    • 100 easy
    • 4 x 50: kick on 1:05, 1 easy, 1 fast
    • 4 x 25: FAST from blocks on 0:40
      • #1 fly: ~0:12
      • #2 & #4 free into a turn -- went 11.6 on both on Laura's start & watch
      • #3 breast

    • 6 x 75: on 1:30, 25 scull - 25 fist - 25 swim

    TOTAL: 3,650 SCY

    Commentary:

    • As much as I've said that I generally don't swim a lot of fly in workout, I'm going to do more short sets (no more than 100) butterfly. I need to get a bit stronger in that so that I can cruise to a 55+/56- going out in my 400 IM @ Clovis. I'd like to get to the point where I can do "easy speed" at 28/29 on 50s in workout.
    • I just don't get my mid-distance speed on freestyle in workouts. Given my recent 500 & 1000 times, I should have no problem holding 1:00/1:01 on 4 x 100 on 1:05, but I went 1:03-1:05-1:06-1:04. I don't feel like I'm slacking, but I just can't seem to rev my engine to get to what should be a realistic pace in workout. Given the choice, I'd certainly rather swim faster in meets than workouts, but I do need to figure out a way to do repeat freestyles closer to the 0:59 to 1:00 per 100 in workout if I am going to get my 500 under 4:40.
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  20. Maintenance Weights

    by , April 2nd, 2009 at 11:39 AM (Of Swimming Bondage)
    AM Weight-lifting
    My weight-lifting philosophy for this week is maintenance. I essentially did not lift for the three weeks leading up to my state meet (two weeks out I did three days of 1 set of 10 speed reps @ very light weight). I basically want to get back into some slightly heavier weights (for me!) over this week and next without breaking myself down. I'll be doing 3 days of 3 sets at 10-8-6 reps. This AM:

    • Superset
      • Dumbbell rows: 25-30-40
      • Lying leg curls: 50-60-70

    • Superset
      • Tricep dumbbell press: 25-30-40
      • Calf raises: @body weight

    • Superset
      • Lateral dumbbell raises: 10-10-10
      • Barbell twists

    • Superset
      • Dumbbell flat bench: 30-40-45
      • Dumbbell curls: 15-15-20


    I didn't do any quad work this morning as I pulled something in my right quad this weekend on one of the starts and it's still twinging. I don't want any excessive soreness or nagging injuries over these next 6 weeks.

    Breaststroke Drills
    I've got another drill/technique session scheduled mid-day with Anne Wilson of Camelback Coaching, a local TI-certified coach. I've been trying to do a session with her every other week and was mixing up strokes until now. I've doubled up between now and Nationals and have four more sessions scheduled. My plan right now is to focus at least the next 3 sessions on breaststroke. This has always been the weakest part of my IM and I need to get to the point where I'll be able to comfortably split a 1:10/1:11 on my 400 IM @ Clovis to hit my goal time.
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