View RSS Feed

Swim Workouts

  1. 18 hours and the 3 x 3

    by , December 3rd, 2016 at 12:52 PM (Of Swimming Bondage)
    After a long and late company dinner event on Thursday night in NJ, I opted for sleep on Friday morning and just some light yoga before what turned out to be roughly an 18 hour workday. I managed to squeeze in 7 hours of sleep last night and wasn't sure how well I'd do this morning on my 3 x 300 test set, but the result was pretty good, a slight improvement over two weeks ago:

    Warmup Sets (1,800 set)

    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:20, free swim, descend, start w/snorkel, buoy and paddles and drop one piece of equipment after each one (1:11->1:05)
    • 4 x 100: on 1:40, IM kick w/board, descend (1:35 -> 1:26)
    • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order (0:31, 0:32+, 0:37, 0:29+)
    • 4 x 25: on 0:35, w/paddles & snorkel, going 5-6-7-8 AFAP strokes off the wall
    • 3 x 50: on 0:45, trying to hold 0:30s, and was 0:30, 0:30, 0:29
    • 1 x 50: easy w/snorkel


    3 x 300 Test Set (1,200 set / 3,000 total)


    • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
      • 12-13-2013 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
      • 02-27-14 - 3:16, 3:12, 3:10+
      • 05-21-14 - 3:14+, 3:10, 3:06
      • 01-04-16 - 3:16, 3:15, 3:14
      • 01-20-16 - 3:11+, 3:09, 3:06
      • 02-03-16 - 3:09, 3:09, 3:11
      • 11-20-16 - 3:09, 3:10+, 3:09
      • 12-03-16 - 3:08+, 3:09, 3:08++

    • 6 x 50: active recovery w/snorkel, 2 each on 0:40, 0:45, 0:50


    TOTAL: 3,000 SCY

    Comments:


    • On Wisconsin!
    Tags: test 3 x 300
    Categories
    Swim Workouts
  2. Plain scotch kicking

    by , December 1st, 2016 at 03:21 PM (Of Swimming Bondage)
    I had a devil of a time getting to New Jersey this week with my second day attempt being, in the end, successful, but 3 hours late. That crimped my sleep down to a bit more than 5.5 hours, but I got over to the JCC of Central New Jersey (http://www.1001pools.com/pool-pics?l...aItem-it97vwyc), had the pool almost to myself (one other guy) and had enough time to do my first-ever SCY version of my KICKBASE test set:

    Warmup sets (1,550)
    • 1 x 400: IM, kick-drill by 25s
    • 5 x 100: on 1:20, free descend swim w/snorkel (1:11 -> 1:04)
    • 6 x 50: on 0:55, 31 and #6 cruise free w/snorkel, #2 to #5 IM order strong
    • 4 x 50: on 0:55, dolphin-breast kick on back by 25s, try to descend
    • 4 x 25: on 0:30, strong IM order
    • 1 x 50: easy w/snorkel


    SCY KICKBASE set (1,000 set / 2,300 total)

    The set is 4 x 250 kick as follows:

    • The aim is to try to hold a consistent, fast pace across all 250s, in the same way we try to do that on the 3 x 300 test set
    • I had used a 5:00 interval previously in SCM, so used 4:30 for SCY
    • Calculate your KICKBASE as the average 100 pace across the 250s plus 10 seconds
    • Times were 3:53, 3:54+, 3:50, 3:48 which puts my average 100 at 1:32.5, so I'll re-set my SCY KICKBASE to 1:40


    Cool-down w/ 5 x 50 active recovery

    TOTAL: 2,750 SCY

    Comments:
    • I am literally staying two buildings away from the awesome new Berkeley Aquatic Club 50 meter pool (http://www.1001pools.com/pool-pics?l...aItem-ip0jurir), but their lap swimming hours are 8am to 3pm and I have a team dinner that conflicts tonight with their Masters workout
    • Had I gotten into NJ on Tuesday night as planned, I was going to be able to drop into their one morning workout on Wednesday, but it looks like I won't get to swim there again
    Categories
    Swim Workouts
  3. Two pools in Miami and early morning zipping

    by , November 30th, 2016 at 11:26 AM (Of Swimming Bondage)
    My wife, youngest daughter and I took advantage of my copious Southwest Airlines points to travel to Miami over the Thanksgiving weekend to connect up with both my brother's family and an old friend from my Peace Corps days (now, amazingly, a quarter of a century ago!). I couldn't have asked for a more relaxing weekend, better company or better food; it was exactly the kind of getaway I needed personally. On top of all that goodness, I got in two swims at two new pools, having each one almost entirely to myself:


    I was back at home for a great, Monday morning version of my Aussie 200 set, done as IMs and hit some pretty good times (e.g., 0:29 on fly, 0:30+ on back, 0:36 on breast, 0:28 on free). I only ran on Tuesday, but felt good on the treadmill. I was supposed to fly to New Jersey last night, but my flight got so delayed that I switched to a different flight today.

    This morning, I jumped into the JCC pool at 5:35am and performed pretty well on my ZipFizz 200 main set:

    Warmup sets (1,050 set)

    • 1 x 400: IM, kick-drill by 25s
    • 3 x 100: on 1:20, free swim w/snorkel
    • 4 x 50: on 0:55, descend kick on back, dolphin-flutter by 25s
    • 4 x 25: on 0:40, strong, IM order
    • 1 x 50: easy


    SCY ZipFizz 200s (2,450 set / 3,500 total)

    • 5 x 200: on 2:20
      • 03-05-14 - 2:11, 2:11, 2:11+, 2:10, 2:10
      • 09-29-15 - 2:11, 2:12, 2:11+, 2:11, 2:09+
      • 10-13-15 - 2:12, 2:11+, 2:11, 2:11, 2:07
      • 11-24-15 - w/snorkel - 2:10, 2:10+, 2:11, 2:12, 2:12
      • 01-09-16 - 2:05+, 2:07, 2:07+, 2:08, 2:09
      • 02-10-16 - 2:07+, 2:08+, 2:09, 2:09+, 2:10+
      • 03-14-16 - 2:06+, 2:07, 2:07, 2:08++++, 2:09
      • 11-30-16 - 2:08+, 2:10, 2:09+, 2:09, 2:10

    • 4 x 50: active recovery on 0:40, 0:45, 0:55, 1:30
    • 3 x 200: on 2:35, descend
      • 03-05-14 - 2:14, 2:10, 2:06
      • 09-29-15 - 2:18, 2:11, 2:05
      • 10-13-15 - 2:14+, 2:09+, 2:04+
      • 11-25-15 - w/snorkel except last one - 2:14, 2:10, 2:06
      • 01-09-16 - 2:14, 2:09, 2:03
      • 02-10-16 - 2:18, 2:09, 2:04
      • 03-14-16 - 2:14, 2:11, 2:04+
      • 11-30-16 - 2:15, 2:11, 2:04

    • 4 x 50: active recovery on 0:45, 0:55, 1:05, 1:30
    • 1 x 200: on 2:30
      • 03-05-14 - 2:04
      • 09-29-15 - 2:03
      • 10-13-15 - 1:58
      • 11-25-15 - 2:01+
      • 01-09-16 - 2:02
      • 02-10-16 - 2:02+
      • 03-14-16 - skipped it
      • 11-30-16 - 2:01+

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


    TOTAL: 3,500 SCY
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  4. Half-fun and pulse check

    by , November 22nd, 2016 at 05:31 PM (Of Swimming Bondage)
    On Monday, I had this vision that I might do 3/4 of my "Fun w/1500s" workout (http://forums.usms.org/entry.php?747...00s-(2nd-time)), but was so slow after Round 2 that I called it a day.

    • 1 x 100: IM drill
    • Warmup 1500 - 500-400-300-200-100
      • 500 pull w/buoy, paddles, snorkel on 6:20
      • 400 IM kick-drill-drill-swim on 6:40
      • 300 pull w/buoy, snorkel on 4:00
      • 200 IM kick-drill on 3:20
      • 100 swim w/snorkel on 1:40

    • Pace 1500: 100-200-300-400-500
      • Original intent was to hold 1:06 pace on 1:15 interval
      • Went 1:05, 2:15, 3:25, 4:36, 5:46

    • 3 x 50: active recovery

    TOTAL: 3,250 SCY

    I felt completely different in the water this morning, Tuesday, and actually performed quite well on a rare SCY rendition of my Salo Pulse plot workout

    Warmup Sets (1,750 set)


    • 1 x 400: IM, k/d
    • 4 x 100: on 1:20, free descend, stripping off one piece of equipment after reach, started with buoy, paddles and snorkel; dropped paddles; dropped buoy; dropped snorkel
    • 4 x 100: on 1:45, dolphin/flutter kick, odds w/board, evens on back descend
    • 6 x 50: on 1:00, #1 & #6 easy free w/snorkel, #2 to #5 strong fly, back, free, free (0:30+, 0:33, 0:36+, 0:28+)
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy w/snorkel


    Salo Pulse Plot (900 set / 2,650 total)
    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


    • 02/19/2014 - 1:08, 1:04, 1:02, 1:00+, 1:00+, 1:01+, 1:05, 1:06
    • 03/20/2014 - 1:05, 1:00, 0:59, 0:57+, 0:56, 0:59, 1:01+, 1:04
    • 12/02/2015 - 1:08, 1:05, 1:01, 0:57, 0:57, 1:00+, 1:05, 1:07.5
    • 01/28/2016 - 1:10, 1:07, 1:02, 0:59, 0:59, 1:05+, 1:09, 1:12
    • 02/12/2016 - 1:08, 1:04, 0:59, 0:57, 0:57+, 1:00, 1:05, 1:06
    • 03/02/2016 - 1:11, 1:08, 1:03+, 0:59+, 0:57+, 1:01, 1:07+, 1:09+
    • 03/30/2016 - 1:10, 1:05+, 1:02+, 0:59, 0:59, 1:02, 1:06, 1:08
    • 11/22/2016 - 1:12, 1:07, 1:03, 1:00, 57+, 1:04+, 1:09+, 1:09


    1 x 100: easy

    TOTAL: 2,650 SCY


    Comments:
    • The graph actually looks pretty good, albeit with a less robust set of prior efforts than in SCM.
  5. Not-so-brutal 400s and 3 x 300 test set

    by , November 21st, 2016 at 01:13 AM (Of Swimming Bondage)
    I was off my game plan for training on both Thursday and Friday due to very long work / travel days, but got back into the JCC on Saturday for a not-so-brutal variant of this main set from Stewart - http://forums.usms.org/entry.php?389...rday&bt=123042. Rather than aiming for race pace, I just focused on target 3K pace and was consistently 0:15s on the 25s, 0:31+/0:32 on the 50s, 1:04+/1:05 on the 100s and then was 2:11s on the 200s until I pushed the last one and popped a 2:03.

    This morning, I got in a nice, but not long (~2.5 miles) hike with my youngest daughter and youngest dog in the morning and then was back at the J for a cloudy afternoon run at my 3 x 300 test set, which I haven't done in SCY since February. The result was pretty pleasing:

    Warmup Sets (1,800 set)


    • 1 x 400: IM, kick-drill by 25s
    • 3 x 100: on 1:20, free swim, descend w/snorkel
    • 4 x 100: on 1:45, IM kick on back, descend
    • 6 x 50: on 0:55, #1 and #6 cruise w/snorkel, #2 to #5 build to fast IM order (0:31, 0:32, 0:37, 0:28+)
    • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall on the 1st four, easy on #5 and fast (0:12+) on #6
    • 1 x 50: easy w/snorkel
    • 3 x 50: on 0:45, trying to hold 0:30s, but was 0:29s
    • 1 x 50: easy w/snorkel


    3 x 300 Test Set (1,200 set / 3,000 total)


    • 3 x 300: on 4:00, trying to hold best average both across the 300s and with a consistent effort/pace within each 300.
      • 12-13-2013 - 3:25, 3:23, 3:20, 3:14 (went 4 for some reason)
      • 02-27-14 - 3:16, 3:12, 3:10+
      • 05-21-14 - 3:14+, 3:10, 3:06
      • 01-04-16 - 3:16, 3:15, 3:14
      • 01-20-16 - 3:11+, 3:09, 3:06
      • 02-03-16 - 3:09, 3:09, 3:11
      • 11-20-16 - 3:09, 3:10+, 3:09

    • 6 x 50: active recovery w/snorkel, 1 on 0:35, 2 on 0:40, 3 on 0:45


    TOTAL: 3,000 SCY

    Comments:


    • The weather turned cold enough this week that I had to turn the heaters on my pool off. In some years I have made it all the way to Thanksgiving, but not this year. On the flip side, the warmer spring this year meant that I got back in it much earlier than usual.
    Tags: test 3 x 300
    Categories
    Swim Workouts
  6. Santa Monica Broken 3K!

    by , November 16th, 2016 at 03:06 PM (Of Swimming Bondage)
    I got up as desired and made it over to the awesome Santa Monica Swim Center and mostly had a lane to myself. This picture was taken after lap swimming had ended - pure tranquility:




    The focus today was to take my Broken Mile test set, double it, and try to hold my target pace for the 3K for time (e.g., 1:06/100 = 33:00). I did a 1,000 warmup and a 250 cool-down with the main set as 6 rounds of:
    • 3 x 50: on 0:45, target was 0:33, was 0:31+ to 0:32
    • 2 x 100: on 1:25, target was 1:06, was 1:04+ to 1:05
    • 1 x 150: on 2:05, target was 1:39, was 1:37, 1:37, 1:38, 1:37+, 1:38, 1:38


    I was still pretty knotted up from the limited racing I did this weekend, but this was a great effort.
    Categories
    Swim Workouts
  7. Sinking in Venice

    by , November 16th, 2016 at 01:48 AM (Of Swimming Bondage)
    My boss had to be in two places at once tomorrow - LA and Philly - and so I'm covering for him for his commitment at the conference in LA, leaving me in a hotel on the edge of Venice. I guess with the Pacific Ocean there and the Santa Monica Swim Center up the road, the locals didn't feel the need to build a lot of other pools as the only one I could find for a swim tonight was the Venice High School Pool - http://www.1001pools.com/pool-pics?l...aItem-ivki1hpe.

    The pool was a nice 1.5 mile walk from my hotel so, while I only did 2K yards, I got in another 3 miles of walking. Tonight was essentially my 'swim out' from the meet this weekend (e.g., more than a cool-down, less than a full & hard workout), but I hope to get in a good & proper workout tomorrow morning at Santa Monica.

    Pool #263 in the books of http://www.1001pools.com. While the picture and list portions of that site are developing well, I need to spend some more time on the blogging portion.
    Categories
    Swim Workouts
  8. Better today ...

    by , November 11th, 2016 at 08:04 PM (Of Swimming Bondage)
    ... maybe even better tomorrow?

    I felt much improved from yesterday; still not fast, but smoother and with more power. I hit the JCC in the morning and lollygagged through 1,400 SCY. The highlights, aside from the hot tub afterwards, were strong (but not hard effort) 50s going 30- fly, 32- back and 36+ breast. Those are right fine times if they can be doubled and done in the midst of a 400 IM.

    The racing weather will be beautiful as we might be up to about 83/84 each day. I clipped down after my swim and will shave tomorrow. If only I could wear a bodysuit to suck in the gut, life would be sweet.

    Events for this weekend:
    • Saturday
      • 50 breast - rev it up and complete the warmup
      • 400 IM - the main event; try not to get lapped
      • 200 fly - the possible event; my fly feels pretty good, but let's see how that IM goes down first

    • Sunday
      • 100 IM - the warmup event
      • 400 free - the main event
      • 50 back - probably will skip this*
      • 100 free - probably will skip this*


    * I have a HUGE proposal due to a client on Monday morning that they only gave us a week to respond to; almost for sure I need to get out of the pool and behind my computer right after the 400.
    Categories
    Swim Workouts
  9. Tapering because WTF not?

    by , November 10th, 2016 at 10:38 PM (Of Swimming Bondage)
    What do I have to lose by tapering fully ... even if I didn't really put in the full amount of work to deserve the taper? I figure the worst thing that happens is that I do decently well on my 50s and get lapped and then some by Darian Townsend in the 400 IM. Heck, even if I swim well, I'll probably get lapped!

    Unlike The Ice-Swim-Dog of Montana (http://forums.usms.org/entry.php?399...-Into-The-Cold), I'm a complete cold wimp and figured that I needed to swim in something warmer than my 74-75 degree pool. So, I went over to the JCC and did the following in SCY:
    • 1 x 400: IM, k/d
    • 4 x 50: on 0:45, descend free w/snorkel
    • 8 x 50: on 1:00, 2 each stroke, odds kick/drill, evens build
      • not too impressive on the times (0:31, 0:33, 0:38, 0:29+++)

    • 4 x 25: on 0:40
      • #1 - fast/easy fly
      • #2 - fast/easy back
      • #3 easy
      • #4 fast free - solid 0:12 low (felt good)

    • 1 x 50: easy
    • 1 x 100: IM, try to feel smooth 400 IM pace and aim for 1:04; was 1:06
    • 1 x 50: easy
    • 1 x 50: strong free, but feel like 400 pace and aim for 0:28+, which I did
    • 3 x 50: active recovery

    TOTAL: 1,500 SCY

    Comments that are apropos of nothing:
    • I remember when I got my Commodore 64 back in high school and was all het up and stoked about computers. Now, with the amount of time I spend behind one (in one form or another), I'm a little sick of them. (Hence, my haphazard history of keeping up on my blog of late).
    Categories
    Swim Workouts
  10. Taper Blahs ...

    by , November 9th, 2016 at 07:14 PM (Of Swimming Bondage)
    ... or election blues? Whatever the cause, still feeling sluggish in the water when I repeated this workout from about 4.5 years ago - http://forums.usms.org/entry.php?220...eet-in-3-days). **


    • 1 x 400: 100 free swim, 200 IM k/d, 100 free swim
    • 8 x 50: on 1:00, 2 each stroke, odds kick/drill, evens swim moderate
      • Not bad at 0:35, 0:36, 0:41, 0:33

    • 8 x 25: on 0:40, two rounds of 4 as
      • #1 = 1/2 easy, 1/2 fast
      • #2 = 1/2 fast, 1/2 easy
      • #3 = all easy
      • #4 = all fast

    • 1 x 100: easy
    • 2 rounds of 100-50 on 3:30
      • 100 was to hit a 1:10/1:11 SCM IM (e.g., ideal target 400 IM pace) , but feel as easy as possible
      • Was 1:14s and not feeling easy
      • 50 was cruise

    • 1 x 50: free from dive, 28- (started to feel better here)
    • 1 x 50: easy
    • 4 x 25: odds easy, evens fast
      • Fly at 0:14
      • Breast at 0:18

    • 3 x 50: active recovery on 0:45, 0:50, 0:55


    TOTAL: 1,750 SCM

    ** Kind of unfitting to do a workout called 'progressives' after what happened yesterday ... or, if I look on the bright side, maybe it's an optimistic response.
    Categories
    Swim Workouts
  11. Tapering through Election night

    by , November 8th, 2016 at 10:41 PM (Of Swimming Bondage)
    I took last Friday off and had this vision of doing my 400 IM test set workout one last time on Saturday as my last hard workout before doing a week of taper for the Ron Johnson Invitational. After the warmup, though, I was so tight, slow and tired on the first round of 8 x 50s that I just bagged the workout from there on out.

    On Sunday, I did a workout that I've done many times at the 'meet start minus 6 day' point (http://forums.usms.org/entry.php?220...eet-in-6-days)), but was still feeling really tight and slow. My performance was pretty crummy on the 200 free from a push (2:14) and not that much better on my 200 IM from a dive (2:30). I cut the workout short at that point and have entered extreme taper mode.

    I took Monday off except for a massage and then repeated this workout - http://forums.usms.org/entry.php?220...eet-in-4-Days) - done the precise same day ahead of my great performance at the 2012 Nationals. My times were pretty similar to then on the faster efforts and I definitely felt better than the weekend.

    I'll continue to rest through this week and remind myself that the racing is what matters. I've really had just 5-6 weeks of solid training this fall, so I need to remember that I'm racing for the joy and not to have too many expectations on my results.

    Draft psych sheets are up and, as always, there's great competition. While there are a few times that need to be corrected, it should be fun. I guess my main goal in my 400 IM is to try to not get lapped by Mr. Townsend! One thing I loved (especially since I'm not swimming it) is how many guys were ballsy enough to enter a 2:00.00 200 free time, but not one of them had the real cojones to enter 1:59.99. The weather forecast is perfect - sunshine, no sign of rain, 60 degree low and 80 degree high. Looking forward to a great weekend.
    Tags: meetminus4, taper
    Categories
    Swim Workouts
    Attached Thumbnails Attached Files
  12. Karma, kale & the deep echo

    by , November 3rd, 2016 at 12:49 PM (Of Swimming Bondage)
    It's been another busy biz travel week that had me overnight in San Francisco Sunday for a Monday morning client meeting. I just did a quick maybe 1.25 - 1.5 mile run walk along the shorefront at my SFO-area hotel and my AM yoga routine and then flew back to Phoenix to be home for Halloween evening.

    Tuesday had me back on a plane in the morning, but this time to Burbank. It was a pretty exciting day, work-wise, as we had three new staff members start with us, adding 20% more staff in a single day. Most importantly for yours truly, I have finally recruited a guy who will take over day-to-day management of the team and clients in the greater LA area. While this won't reduce my travel in the short term, it should help reduce it over the medium to longer term.

    We did a team lunch at a very good Indian restaurant (Karma) right near our office in Thousand Oaks. And, while the food and company was great, I took a little too many liberties with the buffet and was still feeling bloated when I dove into the Ventura Aquatic Center at 7 that evening. I ran through my Aussie 200 main set, done as IMs, and really didn't feel decent enough until the last round, where I was like 0:30+, 0:33, 0:37+, 0:28++ on the 4 x 50 on 1:00s. Those aren't great times if this was an add-up 200 IM, but fine enough if I could imagine them as a pace I could hold in a 400 IM!

    I was probably not wise in trying to do the overnight double, but my only opportunity to swim on Wednesday was to be at Pleasant Valley Aquatic Center at 6am. I had fully intended to do my Broken Mile workout, but was feeling very tight from the prior night's workout. On the first round (which is 3 x 50 on 0:45, 2 x 100 on 1:25, 1 x 150 on 2:05), I was barely managing 31s on the 50s and then went 1:05 on my first 100. This is SCY where my aim would be to feel easy - 1650 perceived effort - and go 0:30 average per 50 across all distances. I bagged the rest of the set and just did drills until I got to 2,000 yards total.

    Thanks to a great confluence of work and reality, I managed to catch my parents in downtown Los Angeles as they were overnighting here. While we didn't go anywhere fancy - just a hotel restaurant near the USC campus - the conversation was what the night was about as we haven't seen each other since this summer when I was in Virginia.

    I couldn't convince my Dad to join me this morning for a SCAQ Masters workout (http://www.swim.net/scaq.cfm), but I felt MUCH improved over 2,500 yards at the very nice Echo Park Deep - http://www.1001pools.com/pool-pics?l...aItem-iv2i4qgn. The workout was exactly what I needed at this stage - speed work - with a main set of 16 x 50 on 1:00, where every 4th one was all out and the remaining were 25 AFAP - 25 easy. I hit 0:27s on the 50s free (which is very fast for me from a push in a workout) and was solid 0:30s on the 50s back (which is exceptional for me in a workout); must have been the kale salad the night before that powered me. I also quite liked the pool and, as with every SCAQ workout I've been to, the coaching was great and there were folks to race with!

    Updated November 3rd, 2016 at 08:55 PM by pwb

    Tags: pool list
    Categories
    Swim Workouts
  13. Locked up my longest month of training

    by , October 30th, 2016 at 09:37 PM (Of Swimming Bondage)
    After finishing today's workout and logging it in my handy-dandy Excel tracker, I realized that, pretty much unbeknowst to yours truly, I had managed to clock my highest volume month of training in 2016 - 79.1K yard equivalents. I have been steady around 62K yard equivalents from May through September. I did consciously try to ramp up this month, but didn't quite realize that I was putting in this much. I'll use this volume lateR as an excuse for today's bonk

    I had a great morning Saturday training down at the Ahwatukee Family YMCA - http://www.1001pools.com/pool-pics?l...aItem-iuvpu2qq. My wife had an event in Tempe that morning and my original plan was to swim with Swim Devil Masters, but their Tempe workout was cancelled due to a waterpolo tournament. This YMCA was about 15-20 minutes away from my wife's thing and so I was able to drop her off and get in a good & fast 2.3 mile run on the treadmill followed by a solid attempt at my Aussie 200 set done backstroke style. I'll call this an attempt because, after the third round, I was really struggling to keep my stroke together. I did the last round IM.

    For a YMCA outdoor pool, this was almost perfect - the lap pool was dedicated for lap swimming only and was 5.5' to 6' deep the whole way. The water was a little warmer than I'd prefer, but still probably 80 and it was crystal clear. I had my own lane. The only thing I didn't like is that there were no gutters, just flat walls. For a $10 daily fee, though, I really can't complain.

    Today was my second-to-last attempt at my 400 IM test set before the Ron Johnson meet in a couple of weeks - https://www.clubassistant.com/club/m...1044&smid=8251. I was feeling pretty ragged in warmup and did an extra set of 8 x 25 to get me revved up for the main event, but felt great through the 50s, 100s and 200s. I fully expected to have a really good result on the straight 400, but I completely bonked after the first 50 of backstroke and just bagged the rest of it. I'll try this again next Saturday and then roll the dice for the meet.

    Warmup sets (1,950)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:14s to 1:16s on every single one
    • 16 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
    • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall and then cruise
    • 1 x 50: easy
    • 8 x 25: on 0:35, odds easy, evens strong IM order
    • 1 x 50: easy


    400 IM Test Set (1,850 set / 3,800 total)


    • 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)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33
      • 10/22/16 - 0:34, 0:36+, 0:42+, 0:33
      • 10/30/16 - 0:34, 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-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16
      • 10/22/16 - 1:24, 1:19, 1:16, 1:13+
      • 10/30/16 - 1:25, 1:20, 1:17, 1:12+

    • Masters' Two Minutes and an easy 50
    • 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
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36
      • 10/22/16 - 2:54, 2:35
      • 10/30/16 - 2:51, 2:32+

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)
      • 10/22/16 - 5:17 (from dive)
      • 10/30/16 - bonked after 150 and then just cruised an extra easy bit to get to 3,800 meters total

    TOTAL: 3,800 SCM
    Tags: 400 im test
    Categories
    Swim Workouts
  14. #260 overall, #41 in 2016

    by , October 28th, 2016 at 03:01 PM (Of Swimming Bondage)
    I've been a busy pool tourist this year and notched pool #260 overall and my 41st new pool in 2016 last night with a great evening workout the Bay Masters (http://www.baymasters.org/) at the very cool rooftop pool at the UCSF Bakar Fitness Center in Mission Bay area of San Francisco -



    Coach Brad was on deck and demonstrated that great kind of commitment you love in a Masters coach with a creative workout, enthusiasm and good advice, all while standing in the rain. I never know what to expect when I drop in with a new Masters team, but don't typically get an inventive 4,600 yard workout in. I had originally planned to just cruise through the swim as I had already done a hard run on the treadmill in the early morning, but I got revved up and started pushing various efforts after about the 2,000 yard mark of the workout. The workout group was small - only 6 or 7 of us across three lanes, but one of the guys next to me pushed me on the sprint efforts.

    I was actually so tired last night after that swim (and probably residual from Wednesday's longer workout) that I set my alarm for 7am this morning, telling myself that if my body woke me up by 5:30, I'd go grab a workout at Burlingame, but, if I slept till 7, I'd just roll with the idea that my body needed the rest.

    Clearly, my body needed the rest today!
    Tags: pool list
    Categories
    Swim Workouts
  15. 80 x 25

    by , October 27th, 2016 at 02:12 AM (Of Swimming Bondage)
    I both wanted to do something different and some speed work, so came up with this half-sized variant on the Aussie 200 set as my main set. I was going to make it 120 x 25, but ran out of time and converted the last 1000 into a set of 10 x 100.

    Warmup sets (1,050)
    • 1 x 300: IM, kick-drill-drill by 25s
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim
    • 12 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 1 x 50


    Half-sized Aussie 200s (2,050 set)
    2 rounds of:


    • 4 x (75-25): 75s on 1:15 cruise free, 25s fast stroke on 0:25
    • 4 x (50-25): 50s on 1:00 cruise free, 25s fast stroke on 0:30
    • 8 x 25: on 0:35, odds cruise free, evens fast stroke
    • 4 x 25: on 0:40, fast stroke
    • Where stroke was fly on round 1 and back on round 2

    1 x 50: easy


    100 closer (1,000 set)
    10 x 100 done as 4 on 1:20 w/buoy/paddles/snorkel; 3 on 1:25 w/paddles & snorkel; 2 on 1:30 w/buoy and snorkel; 1 w/snorkel


    • worked all of these hard except the last one


    TOTAL: 4,100 SCM

    Comments:


    • Fly feels great
    • Back feels like crap and I can't seem to swim straight
    Categories
    Swim Workouts
  16. Identical pulse plot

    by , October 24th, 2016 at 11:29 PM (Of Swimming Bondage)
    Oh, I could blow up the scale on the axes and make it look like my Salo Pulse Plot results from today were dramatically different from a month ago, but they were essentially the same. Yeah, there was a slight migration of the slope down and to the right, indicating, in theory, a slight gain in aerobic fitness, but it was pretty much the same.

    The one realization from both my race yesterday and the pulse plot today is this: with the meet three weeks away and my focus on the 400 IM, I've got to turn my attention to more speedwork.

    Here's what I've entered in the Ron Johnson Invitational (https://www.clubassistant.com/club/m...1044&smid=8251) on Nov 12th and 13th:

    Event
    Number
    Sex Distance Stroke Time Date
    3 Men 50 SCM Breast 0:34.25 11/12/2016
    5 Men 400 SCM IM 4:55.55 11/12/2016
    10 Men 200 SCM Fly 2:21.09 11/12/2016
    17 Men 100 SCM IM 1:02.91 11/13/2016
    20 Men 400 SCM Free 4:19.70 11/13/2016
    25 Men 50 SCM Back 0:30.01 11/13/2016
    27 Men 100 SCM Free 0:55.72 11/13/2016

    I'm pretty psyched for the first day: I am not expecting to be super-fast, but my fly feels good and I always love the 400 IM. After that, I'd really like to see if I can beat that 400 free time on Day #2. That 400 free time dates from 2005 for me and remains my best non-bodysuit time. As I ranged in the '08 to '09 bodysuit era between 4:06 and 4:11+, I figure I should be capable of a 4:16 at some point. I don't think this is the year, but I do want to see if I can beat that.
    Tags: pulse plot
    Categories
    Swim Workouts
  17. OW Sprinter and the weekly 4IM Test Set

    by , October 23rd, 2016 at 09:14 PM (Of Swimming Bondage)
    It was a picture perfect morning - sky, water, air and companions - out at Lake Pleasant for our AZ State Masters Open Water Championships -



    This is the third year we've done this and, while we're not getting huge numbers, the participation has increased each year. I really couldn't have asked for better conditions - once you got away from the shore where the dirt was dredged up by people walking in, the water was clear and a perfect 72-73 degrees. There were three distances - 1500 (called the Sprint), 3000 and 4500. Since I almost never get to call myself a sprinter and since I was not in great shape when I entered this event, I was in the 1500 distance.

    I really liked that today's course was one, long 1500 meter loop. The waves were sent off in reverse distance order, 2 minutes between waves. For those of us in the lead of the sprint wave, that had both a benefit and a detraction. On the positive side, there was a line of people as far as we could see on every stretch of the course ahead of us: sighting was super-easy. On the downside, I had a good race going with a mid-20-something guy for about the first ~250/300 and last ~250/300 yards when I could see him, but I completely lost track of him during the middle part of the race when we were passing the mid & distance waves. It was great seeing him as I rounded the last buoy as it really motivated me to sprint to the finish. I managed to hold him off and win overall by a couple of seconds.

    After the swim and an early lunch with some of the guys from the race, I hit the JCC and notched 2.2 miles on the treadmill. I followed that with a steam and called it a day.

    I would have liked to have swim a bit more volume this week (I was about 1,200 shy of my 20K goal), but I think the quality and intensity of my training was better than the week before. I did my 400 IM test set yesterday and, while the drops weren't dramatic, all of my strokes are feeling better and stronger:

    Warmup sets (1,250)

    • 1 x 300: IM, kick-drill-drill by 25
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:14s on every single one
    • 8 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 8 x 25: on 0:35, odds easy, evens strong IM order
    • 4 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall and then cruise
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,300 total)


    • 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)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33
      • 10/22/16 - 0:34, 0:36+, 0:42+, 0:33

    • 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-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16
      • 10/22/16 - 1:24, 1:19, 1:16, 1:13+

    • Masters' Two Minutes and an easy 50
    • 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
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36
      • 10/22/16 - 2:54, 2:35

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)
      • 10/22/16 - 5:17 (from dive)

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    Tags: 400 im test
    Categories
    Swim Workouts
  18. IM death set and the day of leg burns

    by , October 21st, 2016 at 12:51 AM (Of Swimming Bondage)
    With my morning hours both a bit chilly for swimming outdoors (you know, 70) and taken up with getting my daughter off to school, I've been training in the early evening after the normal workday has ended (but before the evening 'workday' starts). On Wednesday night, I did the "IM Death Set" that I cribbed from here - http://forums.usms.org/entry.php?388...t&bt=122885%27 - and modified

    Quick warmup (400)
    1 x 200: IM, kick-drill by 25s
    8 x 25: on 0:30, odds easy, evens build to fast IM

    Getting going (1,300 set / 1,700 total)
    24 x 50: on 0:55, where each round of 6 is fly strong, free cruise, back strong, free cruise, breast strong, free cruise
    1 x 100: easy

    Getting the hard stuff out of the way (1,200 set / 2,900 total)
    6 x 200: on 3:00, where the odds are negative split and fly, back, breast; the evens are cruise free
    • Pretty pathetic on the fly (2:50), but I made it.
    • Back was better at 2:39
    • Breast was solid enough at 3:12. I've been working really hard on trying to keep a 'narrower profile' with both my pull and kick to reduce drag. It's really clicked and felt great on rare occasions.


    Finishing with a sprint (1,200 set / 4,100 total)
    12 x 100: on 1:45 where you go odds as fly, back, breast (twice thru) and evens as free cruise
    Try to make all of the stroke strong and your second stroke effort faster than the 1st

    Today, Thursday, I managed to ride over to the JCC in the morning and do my 20 minute / 2 mile treadmill run/walk thing and then continued with the leg-burn in the evening by repeating my KICKBASE test set:
    Warmup sets (1,300)

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:15s on every single one
    • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
    • 1 x 100: easy


    KICKBASE set (1,000 set / 2,300 total)

    The set is 4 x 250 kick as follows:


    • The aim is to try to hold a consistent, fast pace across all 250s, in the same way we try to do that on the 3 x 300 test set
    • After the first one, take about 35-45 seconds rest and set that as your interval for the remaining 250s.
    • I had used a 5:00 interval previously
    • Calculate your KICKBASE as the average 100 pace across the 250s plus 10 seconds
    • Results from August 17, 2015
      • I did each of these 250s as 2 x 125 going dolphin-flutter by 25s for a 100 and then 25 breaststroke kick
      • I was 4:15, 4:14, 4:14, 4:14, giving me an average 100 pace of 1:42 and setting my new KICKBASE as 1:55 (I had been using 2:00)

    • Results from September 6, 2016
      • My breaststroke kick is still not there, so I just alternated dolphin-flutter by 25s
      • I was 4:20, 4:17, 4:15, 4:14 putting my KICKBASE at the same 1:55 pace

    • Results from today, October 20th, 2016
      • I did each of these 250s as 2 x 125 going dolphin-flutter by 25s for a 100 and then 25 breaststroke kick
      • I was 4:16, 4:13, 4:13, 4:09, giving me an average 100 pace of 1:41 which is getting me closer to dropping my KICKBASE to 1:50


    2/3rds a Broken Mile (1,250 set / 3,750 total)
    As all my freestyle efforts yesterday were cruise, I opted for two rounds of 500s done in the style of my Broken Mile set:


    • 3 x 50: on 0:50, 36s on round 1, solid 35s on round 2
    • 2 x 100: on 1:35, 1:13, 1:11+, 1:10, 1:09
    • 1 x 150: on 2:20, 1:47+, 1:44


    Wrapped up with 5 x 50 cool-down

    I've definitely picked up my volume over the last four weeks and should be able to hit about 20K yard equivalents if I stick to my weekend training plans. I can hopefully do an even longer / harder week next week, do a week of speed work and then taper for the Ron Johnson meet (https://www.clubassistant.com/club/m...1044&smid=8251). I'm not expecting super times, but do want to swim respectably.

    As for tomorrow, I'm taking it off!
    Tags: kickbase
    Categories
    Swim Workouts
  19. See-mee get another pool, but not-alotta workout

    by , October 18th, 2016 at 10:42 PM (Of Swimming Bondage)
    I had a late flight over to Burbank on Sunday night, landing there around 10pm. I wanted to get to sleep as early as possible and so stayed in Simi Valley, instead of trekking onwards to Camarillo. As I have had some frustrating experiences with the staff at the otherwise fine Rancho Simi Community Pool, I managed to drop into the Masters workout at the Simi Valley YMCA. After two harder and longer workouts, I had planned to go more moderate and about 2K, so was perfectly happy with the 2,100 yards I did there. I was even happier to squeeze in 2 miles on the treadmill and my 20 minute yoga session back at the hotel before I had to head over to my meetings for the day.

    Today starts a bizarre time for my wife and I: she's on a business trip both this week and the early part of next week. She's transforming her role and, while she won't start to travel like me, she will have some travel here and there. Hopefully, we'll be able to juggle this. While I'm really happy to be 'grounded' from travel so I can be home for #3 daughter, it's kind of weird to be home without my wife!

    I was slammed all day and kind of thought I was going to do a little more this evening in the pool, but I only managed 1,750 SCM before I called it quits. That's not the end of the world as today should have technically been a day off. Will try to swim longer tomorrow!
    Categories
    Swim Workouts
  20. 9 x 300 and the 4IM test set

    by , October 17th, 2016 at 01:10 AM (Of Swimming Bondage)
    I completely forgot to blog last Sunday's attempt (10-09) at the 400 IM test set, but you can look at today's results and see the exact same performance. But, before that, I did the endurance workout #3 from this past week's training thread - http://forums.usms.org/showthread.ph...tart-Oct-10th).

    Saturday the 15th

    Warmup (1,600 set)
    Go straight through on the intervals, making the 2nd effort of each distance faster than the first
    • 1 x 50: easy w/snorkel
    • 2 x 250: on 3:30, pull with buoy, paddles, snorkel
    • 2 x 200: on 3:50, IM kick
    • 2 x 150: on 2:40, fly-back-breast
    • 2 x 100: on 1:55, IM kick
    • 2 x 50: on 0:50, free swim
    • 1 x 50: easy w/snorkel


    Gobs of 300s (2,850 set / 4,500 total)

    The set is 3 rounds of 3 x 300 on 4:30
    • TARGET is the average result from the most recent 3 x 300 test set, which was roughly 3:30 for me
    • Try to swim precisely as follows
      • Round 1 - go TARGET + 0:20, TARGET + 0:10, TARGET + 0:05
        • My goal then was 3:50, 3:40, 3:35, but I was 3:54, 3:43, 3:38

      • Round 2 - go TARGET, TARGET + 0:20, TARGET + 0:05
        • My goal was 3:30, 3:50, 3:35, but I was 3:35, 3:50, 3:38

      • Round 3 - go TARGET, TARGET + 0:20, and then AFAP
        • My goal was 3:30, 3:50, faster than 3:30, but I was 3:34, 3:52, 3:34

    • Take an extra 2:00 rest after each round and do an easy 50 during that

    Did one extra 50 after it was all done just to get to 4,500 SCM

    Sunday the 16th - 400 IM test set

    Warmup sets (1,750 set)


    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free descend swim w/snorkel and paddles (1:18, 1:16, 1:14, 1:12)
    • 8 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 4 x 50: on 1:05, dolphin-breast kick descend
    • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
      • 0:36+, 0:36+, 0:43, 0:35

    • 6 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall on the first 4, cruise #5 and AFAP on #6; w/Finis Agility Paddles
    • 1 x 100: easy


    400 IM Test Set (2,050 set / 3,800 total)


    • 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)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33

    • 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-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16

    • Masters' Two Minutes and an easy 50
    • 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
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30


    TOTAL: 3,800 SCM

    Comments:

    • I've been thinking lately that my pool was at the perfect temperature. I had turned the chillers off after Labor Day weekend and had this idea that the water was around 78 degrees. I actually checked it today and it's 74, which still felt pretty nice. I'm not going to turn any sort of heat on until after next weekend's Open Water State Championships - https://azopenwater.com/state-championship/ - where I'm going to play 'sprinter' and do the 1500M. That should allow me to be well acclimated to the Lake Pleasant water temp.
    • Swimming highlight of the weekend was not my workouts, but taking our friends' son down to the Special Olympics and then watching him win his race. He's a great kid who has made great strides in his swimming over the last couple of years and his joy in both being there and in winning was incredibly infectious.
    Tags: 400 im test
    Categories
    Swim Workouts
Page 3 of 71 FirstFirst 12345671353 ... LastLast