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Swim Workouts

  1. 40s in the Poconos

    by , October 13th, 2016 at 11:00 PM (Of Swimming Bondage)
    We had our company's annual strategic planning meetings this week on Tuesday through Thursday. Last year, we did this about 45 minutes west of our office in Berkeley Heights, NJ, but that was close enough that many people who lived in the area didn't stay at the hotel. Our CEO wanted us all together and so he booked us into what turned out to be a nice resort up in Pennsylvania (Woodloch Pines), which is a solid two hour drive from Newark, so we were locked away and focused on the business as desired.

    Fortunately, in spite of a relative dearth of pools in this part of the world, I managed to keep my fitness up fairly well:
    • On Monday, I flew in Newark and headed out to Stroudsburg, strategically chosen as it offered the twin benefits of places to swim and cheap hotels for the night (since our meetings didn't start until Tuesday mid-morning). I was about 15 minutes late to the Masters workout held at East Stroudsburg University, but still got in a solid 2,500 yard workout in a solid and brightly colored & lit 6 lane, 25 yard pool. The group was small - maybe 12 people - but coached and exceedingly friendly. In my experience, even though I generally don't know people at most places I drop into at random and they don't know me, visiting a Masters workout is often like a Cheers experience - while everyone doesn't always know my name, key lyrics resonate with the experience:
      • Making your way in the world today takes everything you've got. Taking a break from all your worries, sure would help a lot ... and they're always glad you came. You wanna be where you can see, our troubles are all the same.

    • On Tuesday morning I discovered the Pocono Family YMCA had a 3 lane, 20 yard pool; was practically next door to the only Starbucks within miles and allowed non-YMCA members in for a $10 drop-in fee. I wanted to get in a run, so I did my requisite 2 miles on the treadmill and then got in my standard 1,500 yard warmup in the pool.
    • By Wednesday morning, I was up at the resort and they had another 20 yard pool, though this was one of the weirder ones I've swum in. On the positive side, it was a Myrtha pool, but it was primarily a leisure pool and had steps going into the pool at the shallow end, which made about 80% of the width of the pool impossible for swimming laps. However, they had two lane lines on the bottom, one on each side of the steps so you could swim straight, but no lane ropes. When I got there, there were 4 people trying to swim laps and one guy floating / water-shuffling (while floating on a life preserver-looking thing) precisely over one of the two lanes. I was probably a bit obnoxious in how close I swam to him, but I was quite irritated that he was barely moving mostly in place, but taking up one of the two actual swimming spaces. There was no pace clock, so I did my workout by perceived effort, but I still managed to get in a pretty decent effort on my ~3K Broken Mile workout. As fate would have it, by the last round of the main set, everyone vacated the pool (including the water-shuffler) and I could swim straight.
    • This morning, Thursday, having swum 8 days in a row and not looking forward to a sub-par swim experience, I just hit the gym and did another 2 mile run.


    I need to get the last pool updated, but a couple of decent (I think) photos are posted to http://www.1001pools.com/pool-pics. Feel free to view and, if you've got time and thoughts, add comments to my blog posts there - http://www.1001pools.com/freestyle. In addition to just using that site as an aggregation and documentation of my progress to my goal, I'm trying to educate myself on website analytics ... so, the more visitors and comments I get, the more analytics I can peruse and learn from
    Tags: pool list
    Categories
    Swim Workouts
  2. Oh Canada 3s

    by , October 8th, 2016 at 07:03 PM (Of Swimming Bondage)
    My oldest daughter had given me a Canadian National team cap autographed by one of her Olympian teammates and I decided that was just the extra bit of mojo-tivation I needed today for my 3 x 300 test set. Not sure if the cap was the reason, but the results were improved over 4 weeks ago and getting closer to the range I'd like to be in:

    Warmup sets (1,750 set)

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim (1:15, 1:14, 1:13, 1:11)
    • 8 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
    • 4 x 50: on 1:05, kick descend, dolphin-breast by 25s
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:35, 0:38, 0:43, 0:33)
    • 6 x 25: on 0:30, 5-6-7-8 AFAP strokes off the walls w/paddles then easy rest of 25, 5th one easy, 6th on all fast
    • 1 x 100: easy


    3 x 300 Test Set (1,000 set / 2,750 total)


    3 x 300: free on 4:30, fast pace aiming to even split as much as possible
    Aim to determine your 100 aerobic workout pace:

    • 08-07-09: 3:36, 3:34+, 3:33
    • 09-01-09: 3:27, 3:25+, 3:26
    • 11-16-09: 3:47, 3:49, 3:51
    • 12-08-09: 3:31, 3:32, 3:30
    • 01-10-10: 3:32, 3:30, 3:31
    • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
    • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
    • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
    • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
    • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)
    • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
    • 07-04-11: 3:30, 3:36, 3:42 (ancient paper jammers)
    • 09-07-11: 3:41, 3:37, 3:37
    • 10-07-11: 3:42, 3:39, 3:36
    • 11-10-11: 3:30, 3:26+, 3:27 (Yingfa jammers)
    • 11-29-11: 3:30, 3:34, 3:37 (Yingfa jammers)
    • 01-02-12: 3:46, 3:44, 3:41+ (Yingfa jammers)
    • 01-31-12: 3:39, 3:36, 3:35 (Yingfa jammers)
    • 02-27-12: 3:34, 3:30+, 3:27+ (Nike lycra brief)
    • 03-26-12: 3:28, 3:25, 3:24 (ancient paper jammers) best non-tech-suit performance
    • 05-19-12: 3:32, 3:34, 3:35 (ancient paper jammers)
    • 06-19-12: 3:30, 3:28, 3:25+ (Nike lycra brief)
    • 07-12-12: 3:44, 3:42, 3:30 (Yingfa jammers)
    • 08-19-12: 3:32, 3:31, 3:33 (Nike lycra brief)
    • 09-14-12: 3:31+, 3:31, 3:29 (Nike lycra brief)
    • 03-25-13: 4:05, 4:00+, 3:57 (Nike lycra brief)
    • 04-12-13: 3:48, 3:45, 3:42 (ancient paper jammers)
    • 05-10-13: 3:42+, 3:39, 3:40 (ancient paper jammers)
    • 08-11-13: 3:50, 3:45, 3:40 (ancient paper jammers)
    • 08-31-13: 3:39, 3:37, 3:34+ (ancient paper jammers)
    • 10-05-13: 3:38+, 3:33+, 3:32(ancient paper jammers)
    • 11-09-13: 3:28, 3:31, 3:29 (ancient paper jammers)
    • 03-29-14: 3:39, 3:35, 3:33 (Yingfa jammers plus silicon cap)
    • 05-06-14: 3:37, 3:39, 3:38
    • 06-03-14: 3:30, 3:28+, 3:28 (endurance jammers)
    • 07-10-14: 3:27, 3:25, 3:26+ (Finis Hydrospeed jammer)
    • 08-19-14: 3:37, 3:34, 3:33 (Finis Hydrospeed jammer)
    • 05-03-15: 3:40, 3:34, 3:30 (Finis Hydrospeed hammer)
    • 07-06-15: 3:32, 3:36, ... skipped (Finis hydrospeed jammer)
    • 08-16-15: 3:38, 3:35, 3:32 (endurance jammers)
    • 09-14-15: 3:32+, 3:32+, 3:29 (endurance jammers)
    • 10-19-15: 3:27, 3:28, 3:31 (endurance jammers)
    • 03-13-16: 3:35, 3:33, 3:33 (old TYR Tracer Light)
    • 05-10-16: 3:44, 3:42, 3:38 (endurance jammers)
    • 06-14-16: 3:32, 3:30, 3:28 (old B70 tech jammers)
    • 08-07-16: 3:34, 3:37, 3:35 (old B70 tech jammers)
    • 09-04-16: 3:38, 3:34, 3:33 (old B70 tech jammers)
    • 10-08-16: 3:30, 3:31+, 3:30- (old B70 tech jammers)


    1 x 100: easy breast kick

    Speed-stroke 50s (1,000 set / 3,750 total)
    • 16 x 50: on 1:15, odds easy free, evens twice through fast IM order, going fly, back & breast from blocks
    • 4 x 50: active recovery on 0:40,0:45,0:50


    TOTAL: 3,750 SCM

    Comments:
    • I was back in AZ Friday and got in a great, outdoor sunrise yoga at the JCC in the morning and then the first three sets of workout #3 from http://forums.usms.org/showthread.ph...885#post316885 in the late afternoon.
    • This was the longest workout I've done in the last 5 weeks, since that monster 5,600 LCM on 9/2 at Rose Bowl and I am certainly feeling it big time. Not sure how the 400 IM test set is going to feel tomorrow
    Tags: test 3 x 300
    Categories
    Swim Workouts
  3. Execution-style 2K

    by , October 6th, 2016 at 10:52 PM (Of Swimming Bondage)
    I understand that the Verdugo Aquatic Center in Burbank is named because it is on Verdugo road, but I don't understand why the otherwise (I think) tranquil city would name both a road and their premier aquatic center for a Spanish word that means "hangman" or "executioner?" Maybe it's because the pool is almost always long course in the morning and that will hang/execute anyone not well-enough prepared (yours truly).

    I had a day of meetings in our northern California office today (San Mateo) and could have easily flown up to SFO last night, but the Dreamforce conference (e.g., 170,000 techies and sales/marketing types) this week -- which I thankfully got out of attending - meant that hotels in the Bay area were either not available or beyond their normal stupid range. I stayed last night in Burbank and had an early flight to SFO, so had about 35 minutes in the aforementioned pool (photo taken from 2014 when they had a rare SCY morning)



    I jumped in a lane and did the following:
    • 1 x 200: IM-ish
    • Broken Mile - 3 rounds of
      • 3 x 50: on 0:45
      • 2 x 100: on 1:35
      • 1 x 150: on something between 2:00 and 2:20, depending upon lane traffic

    • 6 x 50: on 0:50 to 1:00, #1 and #6 easy, #2 to #5 strong IM order


    TOTAL: 2,000 LCM

    Comments:
    • I got the idea of doing a frequent Broken Mile from Chris Stevenson, both from when he used to blog and from the handful of times I've dropped in with the great NOVA Masters team in Richmond, Virginia. I don't know if they still do this, but I think their wonderful coach, Mark Kutz (who coached me as an age grouper) used to do a variant on the Broken Mile each week.
    • I have found that it's a pretty decent main set to do even in lap swimming times where the pool is crowded. Today was no different as I was able to do the 50s and 100s, but always ran into traffic on the 150s and ended up doing 200s on all of them.
    • On a different note, maybe because I got used to sleeping in my own bed last week, I have slept like utter shyte this week. I got a fitful maybe 5 hours last night as I just couldn't settle. Even with that crap sleep, though, the energizing effects of the swim served me well through the work day and I had some good discussions (I think) with some of my key team members today.
    • Maybe it's just me, maybe I've got an addiction to chlorine, but my days go sooooooo much better and happier when I start with any kind of a swim.
    Categories
    Swim Workouts
  4. Zippity doo dah

    by , October 5th, 2016 at 09:06 PM (Of Swimming Bondage)
    I had a planned rest day on Monday, but then an unplanned dry day on Tuesday as the Pleasant Valley Aquatic Center in Camarillo switched to fall/winter hours and, for some reason, is not open for morning lap swim on Tuesday. I still got in a run and some yoga, but I was looking forward to starting the day with a swim. Today, the pool was not only open, but I practically had the whole thing to myself for my 55 minute rendition of my Zipfizz 200 main set:

    Warmup sets (1,250 set)


    • 1 x 300: IM, kick-drill-swim by 25s
    • 4 x 100: on 1:20, free pull w/snorkel, 1:13 -> 1:03
    • 3 x 100: on 1:45, IM kick descend
    • 8 x 25: on 0:30, odds easy, evens fast IM order
    • 1 x 50: easy swim / scull / drill with snorkel


    SCY ZipFizz 200s (2,450 set / 3,700 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
      • 10-05-16 - 2:08, 2:09, 2:10, 2:10+, 2:11

    • 4 x 50: active recovery on 0:40, 0:50, 1:00, 1:20
    • 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+
      • 10-05-16 - 2:17, 2:10, 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+
      • 10-05-16 - 2:04

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


    TOTAL: 3,700 SCY

    Comments:


    • That performance wasn't all that bad. I kind of felt like a T-Rex in the water today - my arms felt short and like I wasn't getting any DPS. My stroke count was a little higher (1-2 SPL) than normal, but it felt just funky.
    • This week has been a cool milestone for me professionally. Three years ago in the summer of 2013, I was a one-man show when it came to drumming up and delivering business from southern California. I had a small team in San Francisco and certainly relied on the mother-ships in NJ and India, but was a soloist when it came to opening up doors and then delivering our first projects. We had a team celebration on Monday night with our SoCal team of 15 people (and we have about 3 times that many aligned with this group working from India). This was a late summer party timed with the opening of our company's next physical office here; until this point, as I grew our team in SoCal, we had people working either from home or our client's offices. I managed to find a very sweet deal on some great space in a great location and the office looks great. I've been feeling quite rundown lately professionally as the pace has been really intense, even for an entrepreneurial company; with last week's rest at home and this milestone reached, I felt a lot happier with work.
    Categories
    Swim Workouts
  5. It's been 4 months since I did my 400 IM test set ...

    by , October 2nd, 2016 at 05:32 PM (Of Swimming Bondage)
    ... but I'm going to try to do it weekly between now and the Ron Johnson meet in mid-November. I figure there's not enough time for me to get into decent enough shape for the 800 or 1500, but that I might be able to pull off a respectable 400 IM. Today's effort was done in an unexpected, but largely gentle rainstorm (fortunately, no lightning). I cut the warmup short, both because my time was constrained and I want to keep the overall volume in the low 3K range:

    Warmup sets (1,200 set)


    • 1 x 300: IM, kick-drill=swim by 25
    • 4 x 100: on 1:30, free descend pull w/buoy, paddles and snorkel (1:15, 1:13+, 1:12, 1:09+)
    • 4 x 50: on 1:00, dolphin-flutter kick descend w/board (0:50, 0:47, 0:46, 0:43+)
    • 6 x 25: on 0:35, going 5-6-7-8 AFAP strokes off the wall on the first 4, cruise #5 and AFAP on #6; w/Finis Agility Paddles
    • 4 x 25: on 0:30, IM order, swim half lap strong stroke, then easy free
    • 1 x 50: 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+

    • 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-

    • Supposed to just take a Masters Minute and do an easy 50, but it's been so long that I forgot that and went 4 x 50 easy w/snorkel & buoy on 0:40, 0:45, 0:50, 1:25
    • 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

    • 3 x 50: active recovery, on 0:50, 1:00, 1:30
    • 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)

    • 1 x 100: easy

    TOTAL: 3,250 SCM

    Comments:

    • While I didn't have an official time on the straight 4IM, that was about 5 seconds faster than last Sunday (http://forums.usms.org/entry.php?396...on-Stage-Three) so that's pretty good. It really goes to show to me what a good week of no biz travel can do for my training.
    • My performance on Friday night doing my broken mile was better than expected (going 0:36, 0:35, 0:34s by rounds on the 50s, 1:13 -> 1:09 on the 100s and was 1:48, 1:47, 1:45+++ on the 150s).
    • Yesterday, I just did my 20 minute run on the treadmill and then an easy 750 SCM cool-down.
    • For all fans of quirky & dark (comedy-ish) movies, check out The Dressmaker. Saw it yesterday afternoon and thoroughly enjoyed it.
    Tags: 400 im test
    Categories
    Swim Workouts
  6. No excuses, back in training mode

    by , September 30th, 2016 at 01:12 PM (Of Swimming Bondage)
    Over the last few months, my excuse to not train well and often enough was work travel. This has been a rare and beyond-exceptionally-enjoyable week at home; while my work pace has continued unabated, sleeping in my own bed and not schlepping around airports and rental cars has filled me with a renewed sense of joy in training. Conscious of when I last over-did it (http://www.1001pools.com/single-post...one-A-Rosy-250) and the resulting shoulder pain I got, I have been a bit tentative about my volume in the pool, but am feeling better every day.

    Tuesday - Variation on Workout #2 from http://forums.usms.org/showthread.ph...tart-Sep-26th) where I did:

    Warmup sets (1,250 set)
    1 x 50: easy
    12 x 100: in sets of 3 done as

    • Free on 1:30
    • IM on 1:40
    • Kick dolphin/flutter w/board by 25s on 2:00


    Main Event (1,250 set / 2,500 total)
    6 x "200" done as


    • 100 free trying to be exactly 12 seconds over your best time on 2:00
      • Target should be 1:07+ and was 1:08, 1:09s for next 3 and 1:10s for last two

    • 1 x 50: stroke FAST on 1:00, going fly-back-breast twice through
    • 1 x 50: on 1:00 easy


    1 x 50: easy

    TOTAL: 2,500 SCM

    On Wednesday I stayed out of the pool, but did a longer walk with the dogs (somewhere near 2 miles), my 20 minute yoga routine and then my 20 minute treadmill run-walk (1.93 miles)

    Yesterday, Thursday, I again turned to my IM workout thread and did a variation on Workout #3:

    Warmup sets (1,300 set)



    • 1 x 300: IM, kick-drill-swim by 25s
    • 4 x 100: on 1:30, descend free
    • 4 x 75: on 1:30, descend kick choice (fly, back. breast by 25s)
    • 6 x 50: on IMBASE - 0:10, #1 & #6 easy free, #2 to #5 as build to fast IM order


    Half-Crazy Main Set (1,000 set / 2,250 total)
    2 rounds of 3 x 100 - 1 x 200:


    • 100s are free each round on 1:30, 1:15, 1:30; I pulled these with buoy
    • 200s are IM on 3:00 (was 2:55, 2:52)


    Cool-down (250 set / 2,500 total)


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


    I got in a good, early morning yoga class today, Friday, and am planning on doing a variant of my Broken Mile workout with a shorter 1K warmup (keeping total workout volume to 2,750SCM) tonight after work. I doubt my times will be worth reporting
    Categories
    Swim Workouts
  7. Unsurprising Salo pulse plot result

    by , September 27th, 2016 at 12:23 AM (Of Swimming Bondage)
    After work today I got in and did the Salo Pulse Plot. I actually felt better than I thought I would, but the results were about where I expected - have gotten slower and lost fitness over the last month.

    Warmup sets (1,550 set)

    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend with snorkel (1:19, 1:17, 1:15, 1:13)
    • 4 x 50: on 0:50, w/monofin, goiing ~10 fast SDKs off each wall, belly on odd laps / back on even laps
    • 2 rounds of:
      • ​3 x 50: on 1:00
        • ​#1 cruise w/snorkel
        • #2 and #3 strong, reverse IM order (0:33 free, 0:42 breast, 0:37 back, 0:35+ fly)

      • 4 x 25: on 1:15 per pair, odds easy, evens fast IM order

    • ​1 x 50:easy


    Salo Test Set: Pulse Chart (800 set / 2,350 total)


    • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately (though I do this at 0:10 after the swim), 0:30 after swim, 1:00 after swim
    • Aim is to go 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70%
      • 09/06/10 - 1:12, 1:08, 1:04+, 1:02-, 1:02-, 1:05, 1:07+, 1:09+
      • 10/06/10 - 1:10, 1:06, 1:04, 1:02, 1:02, 1:06, 1:07, 1:08
      • 05/13/11 - 1:10, 1:05, 1:04, 1:02, 1:03, 1:05, 1:07, 1:09
      • 06/10/11 - 1:08, 1:05, 1:04, 1:03, 1:04, 1:06, 1:07, 1:08
      • 08/06/11 - 1:10, 1:06, 1:05, 1:02+, 1:01+, 1:06, 1:07, 1:09
      • 09/03/11 - 1:13, 1:09+, 1:07, 1:04+, 1:04-, 1:07+, 1:09-, 1:11
      • 10/01/11 - 1:10, 1:09., 1:05, 1:03, 1:03, 1:06+, 1:07+, 1:12
      • 11/01/11 - 1:13, 1:09, 1:07+, 1:03+, 1:03, 1:07, 1:09+, 1:10-
      • 12/01/11 - 1:09+, 1:05, 1:05, 1:01+, 1:02+, 1:04+, 1:06+, 1:08
      • 02/21/12 - 1:11, 1:10, 1:07, 1:05, 1:04+, 1:06, 1:08, 1:10
      • 03/20/12 - 1:10, 1:06+, 1:04, 1:02, 1:02, 1:05+, 1:06, 1:08+
      • 04/18/12 - 1:10, 1:07, 1:04, 1:03+, 1:02+, 1:05, 1:07, 1:08+
      • 06/01/12 - 1:12, 1:09, 1:06, 1:04, 1:05, 1:07, 1:08, 1:09+
      • 06/28/12 - 1:12+, 1:08, 1:05, 1:01+, 1:01+, 1:05, 1:08, 1:10
      • 09/07/12 - 1:12+, 1:08, 1:06, 1:04, 1:05, 1:06+, 1:09, 1:10+
      • 10/10/12 - 1:15, 1:09+, 1:04+, 1:02, 1:02+, 1:05, 1:07, 1:10
      • 11/07/12 - 1:13, 1:09, 1:06, 1:04, 1:05, 1:06+, 1:08, 1:09
      • 05/02/13 -- 1:11, 1:07, 1:05, 1:04+
      • 07/30/13 -- 1:18, 1:15, 1:12, 1:08, 1:08, 1:10, 1:12, 1:16
      • 08/27/13 -- 1:16, 1:11, 1:08, 1:04, 1:04, 1:08+, 1:10+, 1:14
      • 09/24/13 - 1:14, 1:10, 1:05+, 1:03, 1:03, 1:06, 1:10+, 1:13
      • 11/16/13 - 1:10, 1:06, 1:04, 1:01+, 1:02, 1:06, 1:08+, 1:11
      • 04/02/14 - 1:13, 1:10, 1:07, 1:04, 1:04+, 1:07, 1:10, 1:13+
      • 04/23/14 - 1:10+, 1:07, 1:05, 1:02, 1:02+, 1:06, 1:07+, 1:10+
      • 05/28/14 - 1:11, 1:07, 1:05+, 1:04, 1:03, 1:06, 1:09, 1:09
      • 07/03/14 - 1:12+, 1:08, 1:06, 1:04, 1:04, 1:06+, 1:08+, 1:12
      • 07/19/14 - 1:11, 1:07, 1:05+, 1:03, 1:04, 1:06, 1:09, 1:10+
      • 04/13/15 - 1:09, 1:07, 1:04, 1:02, 1:02+, 1:06, 1:09, 1:10
      • 07/10/15 - 1:21, 1:14, 1:09, 1:03, 1:03, 1:10, 1:13+, 1:19
      • 04/23/16 - 1:16, 1:12, 1:07, 1:04, 1:03+, 1:10, 1:13, 1:14
      • 05/28/16 - 1:19, 1:13, 1:08, 1:05, 1:04+, 1:11, 1:14, 1:17
      • 08/28/16 - 1:20, 1:14+, 1:08, 1:05+, 1:04+, 1:09, 1:15, 1:20
      • 09/26/16 - 1:17, 1:14, 1:09, 1:07, 1:07, 1:10, 1:14+, 1:20


    TOTAL: 2,350 SCM

    Comments:


    • Early this morning, right after my brutal 5am to 6am Monday morning 'kickoff the week' work call, I did bomb over to the JCC and did my 20 minute run/walk on the treadmill, clocking 1.85 miles - going 3 minutes walk then repeat cycles of 2 minutes run followed by 1 minute walk, where I increased the pace on the run each cycle. It felt good.
    • Like my races this weekend, this workout was a good motivator for me. I've got 7 weeks until the Ron Johnson meet so I'm going to try to put together 6 good weeks of training, do a drop taper and see what I can do.

    Updated September 27th, 2016 at 12:29 AM by pwb

    Tags: pulse plot
    Categories
    Swim Workouts
  8. Limped through Swimtathlon Stage Three

    by , September 25th, 2016 at 09:35 PM (Of Swimming Bondage)
    Thank you Mark Johnston for the Postal Swimtathlon (https://www.clubassistant.com/club/m...2303&smid=7259) as, without you and this creative event, I would not have had the motivation to do anything this weekend. Instead, your funky e-event got me up on the blocks at a meet for the 200 free and up on the blocks at home for a 400 IM and 200 breast. More importantly, my results, I hope, will be the 52nd kick-in-the-a$$ to get my butt back into serious training.

    Saturday - Jamina Winston Memorial Invite at Kino Aquatic Center (Mesa)
    It was my wife's birthday and, apparently, thanks to some major hanky-panky around Christmastime every year, practically everyone else's birthday on Facebook. Seriously there were a lot of my friends with birthdays this day; I wonder if any anthropology PhD has ever been built on the correlation between births and significant religious holidays?

    I only had a short window of time while my wife and daughter were at a 'parent & me' cooking class to bomb down to Mesa, warmup, put in a few unsuccessful bids at the silent auction, and swim a horribly slow 2:09.88 200 SCM free, my slowest ever recorded Masters result.

    Sunday - Patrick Brundage Unmemorable Uninvitational at the BADASS pool
    I did my standard 1,500 SCM warmup and then got my wife to time me in a 400 IM (5:23.81) and a 200 breast (3:00.04). The IM was seriously pathetic for me, even for a workout swim, but the breaststroke was quite surprising. It felt like about a 3:30 and so I was happy with that.

    I have a rare week at home this week and I am going to love every minute of it. This last quarter has been hell on me - with my work travel days away from home up 20% over my historical average, and my work nights not sleeping in my own bed up 60% versus each of Q1 and Q2 (more, multi-night trips). I think this week will be a serious re-charge of my red-lined personal battery, but I've got to make some more significant changes as this work pace is not sustainable.
  9. No plan B

    by , September 23rd, 2016 at 06:05 PM (Of Swimming Bondage)
    It should have been a better week for training, but instead of getting in some Whoop-Ass-Workouts, I got another mainlined infusion of Whoop-Ass-Work.

    I was in the SF Bay Area at the start of the week for some recruiting at Cal-Berkeley on Monday night and client meetings in downtown San Francisco on Tuesday. Thanks to Oracle driving hotel rates through the roof with its OpenWorld conference attendees snapping up all of the rooms on the west side of the Bay, the Berkeley City Club (http://berkeleycityclub.com/) looked quite reasonable and I got to swim a wavy 2K in the 1930's era, lane-rope-less pool ...



    ... an aquatic church designed by Julia Morgan, the same architect who designed the stunning pools at the Hearst Castle (http://www.visitcalifornia.com/attra...-hearst-castle).

    I was sufficiently fried on my one day at home, Wednesday, that I only squeezed in 750 meters and then I flew out to Atlanta on Thursday, where I managed to do an actual workout (my go-to 3K Broken Mile workout) in the very nice Washington Park Natatorium (#255 on www.1001pools.com), mere minutes from downtown -



    ... but then failed in my attempts this morning to swim in Alpharetta by not having a Plan B pool. I had confirmed (or so I thought) there was lap swimming starting at 5:30am at a pool near my hotel, but when I finally found the location (it was a bit hidden, I think), the doors were locked, the pool dark and I had no backup pool in mind. Kind of a bummer, but the client meeting went well enough that maybe I'll get invited back

    On the upbeat note, because this random trip to Atlanta (I haven't been there for work since 2002, I think) coincided with USAS convention, I got to have dinner with some of my committed AZ LMSC compatriots. Somehow I've gotten myself into the position of being the only person running for Chair of our LMSC for next year, so I figured I'd better start learning a thing or two about how USMS works. I've got a steep learning curve!

    I'm heading down to the Jamina Winston Meet tomorrow for about an hour or so in Mesa - https://www.clubassistant.com/club/m...2202&smid=8106 - for three purposes only:
    1. Bid in the silent auction and support the charity
    2. Do something aquatic
    3. Register at least one time for my missing three events (2free, 2breast, 4IM) in Stage Three of the Postal Swimtathlon League (http://forums.usms.org/showthread.ph...E-THREE-UPDATE).
    Tags: pool list
    Categories
    Swim Workouts
  10. Worst swim-blogger

    by , September 16th, 2016 at 10:42 PM (Of Swimming Bondage)
    I am now 16 days past my 6 year anniversary of starting up this company and I really thought that years 1-3 were going to be the hyper-years of the startup experience, but I was wrong. Well, maybe I was right, as they were hyper, but now I'm in the "Warp Speed Mr. Sulu!" / "Punch It Chewie!" speed years as we try to scale our team and business. All this work / growth focus, while exhilarating and challenge-worthy, is having a detrimental impact on my training.

    My energy's quite depleted from work, but, on the flip side, my www.1001pools.com goal at least motivates me to get out of bed. Here's what's happened in Twitteresque summary since I last checked in 10 days ago:
    • Sep 7th - no swim, 2 miles on the treadmill
    • Sep 8th - Nabbed the Embarcadero YMCA as a new pool in the AM; got my $20 day-pass value with yoga in the PM
    • Sep 9th - ZipFizz 200s @ Burlingame + an excellent 3.5 mile roundtrip walk from my fave Airbnb in the world
    • Sep 10th - slug, sloth, but managed 2 miles on the lovely VOSJCC treadmills
    • Sep 11th - head cold, Dayquil, mustered 800 slow SCM
    • Sep 12th - see Sep 11th, Nyquil + Dayquil
    • Sep 13th - basic 1500 SCM warmup at home, slower than maybe my 8 year old self, feeling sorry for my crudded-up head
    • Sep 14th - A new pool, San Fernando Regional Pool (http://www.sfrcs.com/park-facilities...pool-facility/) got me out of bed and through a 2K; need to come back here. 2,000 yards.
    • Sep 15th - A new pool, another great advantage of knowing this most important of LA area swim teams - http://www.swim.net/scaq.cfm - got me a bit more at the excellent Loyola Marymount pool, practically on the runway of America's crappiest airport, LAX. 2,350 yards.
    • Sep 16th - I gotta love my VOSJCC (www.vosjcc.org) membership as it let me into the JCC of Central NJ pool, a great 6 lane x 25 yard pool with literally no other swimmer in the pool except me. My performance was sub-par below what anyone everyone expected par to be. 2500 yards.


    Check out www.1001pools.com later this weekend once I get the new pictures up.
    Tags: pool list
    Categories
    Swim Workouts
  11. My own dog food redux

    by , September 6th, 2016 at 06:27 PM (Of Swimming Bondage)
    I've assigned my KICKBASE test set (http://forums.usms.org/showthread.ph...Start-Sep-5th)) many times in my workout thread, but have been a bad follower of my own training advice and only did the set once before, back last summer (http://forums.usms.org/entry.php?367...y-own-dog-food). As my arms felt like they were falling off after yesterday's workout, I figured a kick-centric workout made sense for today:

    Warmup Sets (1,300 set / 1,300 total)

    • 1 x 400: IM, kick-drill by 25s
    • 8 x 50: on 1:00, 2 each stroke, odds kick-drill, evens swim-drill
    • 5 x 100:
      • odds free swim on 1:30, descend w/snorkel
      • evens IM kick on 2:00


    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 last time and stuck with that today.
    • 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 today, 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


    Pull Closer (600 set / 2,900 total)

    • 3 x 200: on 2:45
      • #1 w/buoy, paddles, snorkel
      • #2 w/buoy, snorkel
      • #3 w/snorkel


    TOTAL: 2,900 SCM

    Comments:
    • I was originally going to try to do 5 x 200 at the end and try to descend them, but was not feeling the love either in my legs or arms. Going to take tomorrow off from the pool and just hit the treadmill.
    Tags: kickbase
    Categories
    Swim Workouts
  12. Brutal broken, BONK

    by , September 5th, 2016 at 08:11 PM (Of Swimming Bondage)
    Normally these days when I try to both run and swim on the same day, I like to swim first and then run later in the day, but I had to reverse it. I felt pretty good on the treadmill, bumped my two rounds of pushups up to 7 per round and my planking's feeling a bit more solid. I rode my bike right from the JCC back home and jumped in the pool for a rendition of the workout I call "Tom & Stewart's Brutal Broken 400s" as it is based off this workout (http://forums.usms.org/entry.php?389...rday&bt=123042) from the illustrious Mr. Carroll and his coach, Tom.

    I actually performed well and felt great through the third round and then the wheels came almost completely off the bus:

    Warmup sets (1,500 set)

    • 1 x 400: IM, kick-drill by 25s
    • 4 x 100: on 1:30, w/snorkel and paddles, free swim descend (1:23, 1:17, 1:15, 1:13)
    • 4 x 100: on 2:00, IM kick w/board descend (1:47, 1:44, 1:41, 1:39+))
    • 6 x 50: on 1:15, #1 and #6 easy w/snorkel, #2 to #5 from blocks going 25 fast stroke in IM order, 25 easy


    Tom & Stewart's (Modified) Brutal Broken 400s (1,800 set / 3,300 total)
    The set is 4 rounds of a very broken 400 followed by a 50 easy

    • All of the broken parts on a 1:00 per 50 interval
    • The easy 50 on 1:30 (note that the original set just allowed for 0:30 rest between rounds, but I required more)
    • I did the odd rounds as 2 x 25 - 1 x 50 - 1 x 100 - 1 x 200
    • I reversed the order on the even rounds 1 x 200 - 1 x 100 - 1 x 50 - 2 x 25 (note that the original set had all rounds like this)
    • Times were
      • All 25s were about 0:15, but it was hard to see the clocks
      • Round 1 (50-100-200)
        • 06-10-16 - 0:32, 1:07, 2:20
        • 09-05-16 - 0:33+, 1:08, 2:19

      • Round 2 (200-100-50)
        • 06-10-16 - 2:20, 1:07+, 0:33
        • 09-05-16 - 2:18, 1:07, 0:31+

      • Round 3 (50-100-200)
        • 06-10-16 - 0:33, 1:08, 2:20
        • 09-05-16 - 0:32+, 1:07, 2:18+

      • Round 4 (200-100-50)
        • 06-10-16 - 2:20, 1:08+, 0:33+
        • 09-05-16 - 2:24, 1:10, 0:33

    Cool-down (200 set / 3,500 total)

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


    TOTAL: 3,500 SCM

    Comments:
    • The other big highlight from the workout today is that I actually kicked breaststroke on all the IMs kick and on the 25 fast during warmup. This lingering groin pull seems to be almost healed.

  13. Rose Bowl 10K and the old 3 by 3

    by , September 4th, 2016 at 09:58 PM (Of Swimming Bondage)
    My plans for a special swim in my 250th pool could not have worked out more perfectly on Friday morning as I got in a massive 5,600 LCM workout with Rose Bowl Masters (http://www.1001pools.com/#!Milestone...7b6964fd22e4db), not quite the 10K the rest of the group was doing, but a great workout for me.

    I got in a great yoga class and treadmill run on Saturday before attempting my 3 x 300 test set in SCM this morning:

    Warmup sets (1,750 set)


    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend pull w/snorkel & paddles (1:20 -> 1:15)
    • 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
    • 6 x 50: on 1:00, #1 & #6 easy free on 1:00, #2 to #5 build IM (0:40, 0:39, 0:46, 0:34)
    • 6 x 25: on 0:30, 5-6-7-8 AFAP strokes off the walls w/paddles then easy rest of 25, 5th one easy, 6th on all fast
    • 1 x 100: easy


    3 x 300 Test Set (950 set / 2,800 total)


    3 x 300: free on 4:30, fast pace aiming to even split as much as possible
    Aim to determine your 100 aerobic workout pace:


    • 08-07-09: 3:36, 3:34+, 3:33
    • 09-01-09: 3:27, 3:25+, 3:26
    • 11-16-09: 3:47, 3:49, 3:51
    • 12-08-09: 3:31, 3:32, 3:30
    • 01-10-10: 3:32, 3:30, 3:31
    • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
    • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
    • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
    • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
    • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)
    • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
    • 07-04-11: 3:30, 3:36, 3:42 (ancient paper jammers)
    • 09-07-11: 3:41, 3:37, 3:37
    • 10-07-11: 3:42, 3:39, 3:36
    • 11-10-11: 3:30, 3:26+, 3:27 (Yingfa jammers)
    • 11-29-11: 3:30, 3:34, 3:37 (Yingfa jammers)
    • 01-02-12: 3:46, 3:44, 3:41+ (Yingfa jammers)
    • 01-31-12: 3:39, 3:36, 3:35 (Yingfa jammers)
    • 02-27-12: 3:34, 3:30+, 3:27+ (Nike lycra brief)
    • 03-26-12: 3:28, 3:25, 3:24 (ancient paper jammers) best non-tech-suit performance
    • 05-19-12: 3:32, 3:34, 3:35 (ancient paper jammers)
    • 06-19-12: 3:30, 3:28, 3:25+ (Nike lycra brief)
    • 07-12-12: 3:44, 3:42, 3:30 (Yingfa jammers)
    • 08-19-12: 3:32, 3:31, 3:33 (Nike lycra brief)
    • 09-14-12: 3:31+, 3:31, 3:29 (Nike lycra brief)
    • 03-25-13: 4:05, 4:00+, 3:57 (Nike lycra brief)
    • 04-12-13: 3:48, 3:45, 3:42 (ancient paper jammers)
    • 05-10-13: 3:42+, 3:39, 3:40 (ancient paper jammers)
    • 08-11-13: 3:50, 3:45, 3:40 (ancient paper jammers)
    • 08-31-13: 3:39, 3:37, 3:34+ (ancient paper jammers)
    • 10-05-13: 3:38+, 3:33+, 3:32(ancient paper jammers)
    • 11-09-13: 3:28, 3:31, 3:29 (ancient paper jammers)
    • 03-29-14: 3:39, 3:35, 3:33 (Yingfa jammers plus silicon cap)
    • 05-06-14: 3:37, 3:39, 3:38
    • 06-03-14: 3:30, 3:28+, 3:28 (endurance jammers)
    • 07-10-14: 3:27, 3:25, 3:26+ (Finis Hydrospeed jammer)
    • 08-19-14: 3:37, 3:34, 3:33 (Finis Hydrospeed jammer)
    • 05-03-15: 3:40, 3:34, 3:30 (Finis Hydrospeed hammer)
    • 07-06-15: 3:32, 3:36, ... skipped (Finis hydrospeed jammer)
    • 08-16-15: 3:38, 3:35, 3:32 (endurance jammers)
    • 09-14-15: 3:32+, 3:32+, 3:29 (endurance jammers)
    • 10-19-15: 3:27, 3:28, 3:31 (endurance jammers)
    • 03-13-16: 3:35, 3:33, 3:33 (old TYR Tracer Light)
    • 05-10-16: 3:44, 3:42, 3:38 (endurance jammers)
    • 06-14-16: 3:32, 3:30, 3:28 (old B70 tech jammers)
    • 08-07-16: 3:34, 3:37, 3:35 (old B70 tech jammers)
    • 09-04-16: 3:38, 3:34, 3:33 (old B70 tech jammers)


    3 x 50: active recovery

    TOTAL: 2,800 SCM

    Comments:
    • On the face of it, this was a flat result versus last month, but I was definitely feeling the effects of both Friday's long swim and Saturday's harder-than-anticipated yoga. Very happy with how this week of training unfolded and looking forward to getting deeper back into the groove of training.

  14. Sex Pistol Fartlek

    by , September 1st, 2016 at 07:44 PM (Of Swimming Bondage)
    On Monday, I got in a shortened version of my "Meal Deal 750s" workout (#4 here http://forums.usms.org/showthread.ph...tart-Aug-29th)) and a good 1.8 mile run over at the JCC. Tuesday was a planned day of rest as I traveled over to San Francisco in the morning, but Wednesday morning brought a great start to the day with:
    • A fine, fun 3,250 SCY workout with Burlingame Masters
    • An exceptionally fun run along the SF Bay running trail near Burlingame. I had managed to snag a decent (enough) rate to stay at the Marriott right on the Bay just south of the airport and, when I found the treadmills full in the fitness center after my morning swim, I walked out on the trail that runs along the Bay and tuned my Pandora station to the Sex Pistols. This made for a perfect soundtrack to do my ~20 minute walk-run workout, with each song excessively jumpy-thumpy-fast and about 2 to 2.5 minutes long. I generally don't like running IRL, but I might have found the right musical inspiration to get me off the treadmill.


    I flew down to Burbank after a long Wednesday in the Bay Area and was looking forward to doing my Broken Mile workout this morning at one of my favorite, yet most humble of pools - Camarillo's Pleasant Valley Aquatic Center. When I went to check the opening times late last night, though, I discovered the pool was closed for its annual two-week maintenance period. Fortunately, I'm in the land of pools and, while it was a much longer drive, managed to get down to the even lovelier Ventura Aquatic Center for a great workout:

    Warmup sets (1,275 set)


    • 1 x 300: IM, kick-drill-swim
    • 4 x 100: on 1:20, free swim w/snorkel, descend w/snorkel (1:10, 1:08, 1:06+, 1:01+)
    • 4 x 50: on 0:55, kick, descend, dolphin-flutter, on back
    • 12 x 25: on 0:30, odds easy, evens fast fly-back-free, twice through
    • 1 x 75: easy w/snorkel


    Broken Mile (1,650 set / 3,000 total)
    3 rounds of:

    • 3 x 50: on 0:45
    • 2 x 100: on 1:25
    • 1 x 150: on 2:05

    Followed by one extra round of 3 x 50 on 0:45

    50s


    • 11-05-15 - SCY - 0:30s
    • 11-12-15 - SCY - solid 0:29s, maybe one 0:28+ and one 0:30-
    • 11-25-15 - SCY- 0:30+/0:31 on round 1, 0:30s on round 2 w/snorkel, 0:29s on round 3
    • 12-01-15 - SCY - all 0:30s
    • 12-29-15 - SCY - 31+ to 31++++++++
    • 01-16-15 - SCY - all 0:29s
    • 03-29-16 - SCY - 0:30, 0:31, 0:30, 0:30+, 0:30+, 0:30+, 0:30+, 0:31, 0:31+
    • 04-20-16 - SCY - 0:28+, 0:29, 0:29, rest were 0:30 flats
    • 06-22-16 - SCY - 0:30 flats on the first 4 then 0:31/2 on last 2
    • 09-01-16 - SCY - round 1 0:32s, round 2 0:31s, round 3 0:30+/0:31-, round 4 (0:29, 0:29, 0:28++)


    100s


    • 11-05-15 - SCY - 1:00/1:01s
    • 11-12-15 - SCY - 0:59s/1:00-s
    • 11-25-15 - SCY - 1:02/1:00+ on round 1, 1:02s on round 2 w/snorkel, 1:01s on round 3
    • 12-01-15 - SCY - all 1:00+/1:01s
    • 12-29-15 - SCY - 1:04 to 1:04+
    • 01-16-16 - SCY - 1:00, 1:01, 1:02, 1:01+, 1:02, 1:02
    • 03-29-16 - SCY - 1:01, 1:02, 1:02+, 1:02, went last round easy
    • 04-20-16 - SCY - 1:00 flats all the way
    • 06-22-16 - SCY - 1:02s on the first 4 then 1:03/3+ on last 2
    • 09-01-16 - SCY - 1:04, 1:03+, 1:04, 1:02+, 1:02, 1:01+


    150s


    • 11-05-15 - SCY - 1:33, 1:32, 1:33
    • 11-12-15 - SCY - 1:30, 1:29, 1:28+
    • 11-25-15 - SCY - 1:32, 1:37 (w/snorkel), 1:33
    • 12-01-15 - SCY - 1:32+, 1:32+, 1:30 (pushed the last one harder)
    • 12-29-15 - SCY - 1:40, 1:37, 1:37
    • 01-16-16 - SCY - 1:33, 1:33, 1:32
    • 03-29-16 - SCY - 1:35+, 1:34, loafed last round
    • 04-20-16 - SCY - 1:30-, 1:30+, 1:28-
    • 06-22-16 - SCY - 1:35, 1:35, 1:37
    • 09-01-16 - SCY - 1:36, 1:34+, 1:32+



    Cool-down (75 set / 3,000 total)
    1 x 75: easy

    TOTAL: 3,000 SCY

    Comments:
    • I really started to feel much better, much more like my old swimming self as this workout went along.
    • I have a team dinner tonight and some evening calls that will hopefully not keep me up too late. If all goes as planned, I'll not only hit a special pool tomorrow morning for my 250th pool, I'll get an opportunity to swim a special workout (*or part of one*).

  15. First good workout of the week

    by , August 28th, 2016 at 01:47 PM (Of Swimming Bondage)
    Not sure if it was the 8+ hours of sleep or if I've finally re-acquired my 'sea-legs and sea-arms,' but I finally felt good in the water this morning and swam quite respectably on my 8 x 100 Pulse Plot test set:

    Warmup sets (1,550 set)


    • 1 x 300: no breast IM, kick-drill by 25s
    • 4 x 100: on 1:30, free descend with snorkel (1:19, 1:14, 1:13, 1:10)
    • 6 x 50: on 0:50, w/monofin, goiing ~10 fast SDKs off each wall, belly on odd laps / back on even laps
    • 2 rounds of:
      • ​3 x 50: on 1:00
        • ​#1 cruise w/snorkel
        • #2 and #3 strong, back (0:36+, 0:36) and free (0:33+, 0:32+)

      • ​0:15 rest
      • 4 x 25: on 1:15 per pair, odds fast from blocks free and back, evens easy

    • ​1 x 50:easy


    Salo Test Set: Pulse Chart (850 set / 2,400 total)


    • 8 x 100: on 3:00, taking pulse for 0:10 three times after swim: immediately (though I do this at 0:10 after the swim), 0:30 after swim, 1:00 after swim
    • Aim is to go 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70%
      • 09/06/10 - 1:12, 1:08, 1:04+, 1:02-, 1:02-, 1:05, 1:07+, 1:09+
      • 10/06/10 - 1:10, 1:06, 1:04, 1:02, 1:02, 1:06, 1:07, 1:08
      • 05/13/11 - 1:10, 1:05, 1:04, 1:02, 1:03, 1:05, 1:07, 1:09
      • 06/10/11 - 1:08, 1:05, 1:04, 1:03, 1:04, 1:06, 1:07, 1:08
      • 08/06/11 - 1:10, 1:06, 1:05, 1:02+, 1:01+, 1:06, 1:07, 1:09
      • 09/03/11 - 1:13, 1:09+, 1:07, 1:04+, 1:04-, 1:07+, 1:09-, 1:11
      • 10/01/11 - 1:10, 1:09., 1:05, 1:03, 1:03, 1:06+, 1:07+, 1:12
      • 11/01/11 - 1:13, 1:09, 1:07+, 1:03+, 1:03, 1:07, 1:09+, 1:10-
      • 12/01/11 - 1:09+, 1:05, 1:05, 1:01+, 1:02+, 1:04+, 1:06+, 1:08
      • 02/21/12 - 1:11, 1:10, 1:07, 1:05, 1:04+, 1:06, 1:08, 1:10
      • 03/20/12 - 1:10, 1:06+, 1:04, 1:02, 1:02, 1:05+, 1:06, 1:08+
      • 04/18/12 - 1:10, 1:07, 1:04, 1:03+, 1:02+, 1:05, 1:07, 1:08+
      • 06/01/12 - 1:12, 1:09, 1:06, 1:04, 1:05, 1:07, 1:08, 1:09+
      • 06/28/12 - 1:12+, 1:08, 1:05, 1:01+, 1:01+, 1:05, 1:08, 1:10
      • 09/07/12 - 1:12+, 1:08, 1:06, 1:04, 1:05, 1:06+, 1:09, 1:10+
      • 10/10/12 - 1:15, 1:09+, 1:04+, 1:02, 1:02+, 1:05, 1:07, 1:10
      • 11/07/12 - 1:13, 1:09, 1:06, 1:04, 1:05, 1:06+, 1:08, 1:09
      • 05/02/13 -- 1:11, 1:07, 1:05, 1:04+
      • 07/30/13 -- 1:18, 1:15, 1:12, 1:08, 1:08, 1:10, 1:12, 1:16
      • 08/27/13 -- 1:16, 1:11, 1:08, 1:04, 1:04, 1:08+, 1:10+, 1:14
      • 09/24/13 - 1:14, 1:10, 1:05+, 1:03, 1:03, 1:06, 1:10+, 1:13
      • 11/16/13 - 1:10, 1:06, 1:04, 1:01+, 1:02, 1:06, 1:08+, 1:11
      • 04/02/14 - 1:13, 1:10, 1:07, 1:04, 1:04+, 1:07, 1:10, 1:13+
      • 04/23/14 - 1:10+, 1:07, 1:05, 1:02, 1:02+, 1:06, 1:07+, 1:10+
      • 05/28/14 - 1:11, 1:07, 1:05+, 1:04, 1:03, 1:06, 1:09, 1:09
      • 07/03/14 - 1:12+, 1:08, 1:06, 1:04, 1:04, 1:06+, 1:08+, 1:12
      • 07/19/14 - 1:11, 1:07, 1:05+, 1:03, 1:04, 1:06, 1:09, 1:10+
      • 04/13/15 - 1:09, 1:07, 1:04, 1:02, 1:02+, 1:06, 1:09, 1:10
      • 07/10/15 - 1:21, 1:14, 1:09, 1:03, 1:03, 1:10, 1:13+, 1:19
      • 04/23/16 - 1:16, 1:12, 1:07, 1:04, 1:03+, 1:10, 1:13, 1:14
      • 05/28/16 - 1:19, 1:13, 1:08, 1:05, 1:04+, 1:11, 1:14, 1:17
      • 08/28/16 - 1:20, 1:14+, 1:08, 1:05+, 1:04+, 1:09, 1:15, 1:20

    • 3 x 50: active recovery w/snorkel


    TOTAL: 2,500 SCM

    Comments:


    • From a pulse plot perspective, I was pretty much spot on with my performance right before spring Nationals this year. I'm not sure if this is a representation of my actual fitness or because I've managed, after falling way off the caffeine wagon this spring and summer, to ratchet back my caffeine consumption this week to a daily double espresso and cup of green tea (vs. more typically 5-6 shots of espresso).
    Tags: pulse plot
    Categories
    Swim Workouts
  16. BACKBASE

    by , August 27th, 2016 at 09:42 PM (Of Swimming Bondage)
    It was such a picture perfect fluffy-white cloud day here in Arizona that I figured it would be fun to do some backstroke work. In addition, I can't seem to swim fly or breast and didn't want to get all depressed with my freestyle times!

    Warmup sets (1,500 set)


    • 1 x 300: no breast IM, kick-drill by 25
    • 5 x 100: on 1:30, free pulll descend w/buoy, snorkel & paddles from 1:17 -> 1:12
    • 8 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 6 x 50: on 1:00, #1 and #6 easy free w/snorkel, #2 to #5 IM back, descend from ~0:42 -> 0:38+


    5 x 200 BACKBASE Test Set (1,250 set / 2,750 total)

    • 5 x 200: back on 3:30, goal is to swim strong and hold the same time (as close as possible) across all 5
      • 08-27-16 - SCM - 2:47, 2:45, 2:47, 2:47, 2:46

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


    TOTAL: 2,750 SCM

    Comments:


    • 'Twas a lovely day for a swim ... maybe not so much for the times.
    • Later on, after a fun matinee of Florence Foster Jenkins with the family, I hit the JCC for a brief run (1.3 miles), briefer drylands (10 pushups, some planking) and some nice steam rooming
  17. Unimaginative zipping

    by , August 25th, 2016 at 01:07 PM (Of Swimming Bondage)
    I seem to have fallen into a rut where, when I can't think of what workout to do and I'm too lazy to even read the Forums to pick one from the blogs or the workout threads, I choose one of - Broken Mile, ZipFizz 200s or Aussie 200s. Today was the Zipfizz workout, done slower than ever ...

    Warmup Sets (1,050)


    • 1 x 300: no breast IM, kicking and drilling mix
    • 3 x 100: on 1:30, free swim w/snorkel, paddles and buoy, descended from 1:18 -> 1:13
    • 6 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 4 x 25: on 0:30, free, going 5-6-7-8 AFAP strokes off the walls and then easy the rest of the way
    • 1 x 50: easy w/snorkel


    Zipfizz 200s (2,450 set / 3,500 total)
    The goal here is to really challenge yourself aerobically on the first set of 200s with an interval that is the fastest you can make 5 x 200s free on with high intensity. As the number of repeats get shorter and the rest more generous, the aim to get faster.


    • 5 x 200: on 2:35
      • 08-29-13 - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 08-20-15 - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:21, 2:22, 2:20, 2:21, 2:22
      • 08-10-15 - swim - 2:25, 2:27, 2:27, 2:28, 2:29
      • 08-25-15 - swim w/snorkel & paddles - ranged from 2:32 to 2:34


    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 3 x 200: on 2:50
      • 08-29-13 - swim - 2:28, 2:23, 2:20
      • 08-20-15 - swim - 2:32, 2:34, 2:37
      • 09-05-15 - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - w/buoy - 2:26, 2:24+++, 2:22
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:31, 2:27, 2:16+ (did 1st 2 w/snorkel)
      • 08-10-16 - swim - 2:34, 2:30, 2:24+++
      • 08-25-16 - swim w/snorkel - 2:42, 2:39, 2:36

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • 1 x 200: on 3:00, fast
      • 08-29-13 - swim - 2:16
      • 08-20-15 - skipped
      • 09-05-15 - swim, 2:20
      • 09-19-15 - swim, 2:20
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:15-
      • 08-10-16 - swim - 2:23
      • 08-25-16 - swim - 2:33

    • 5 x 50: active recovery 2 on 0:45, 2 on 0:50


    TOTAL: 3,500 SCM

    Comments:
    • Part of what is making my workout selection pretty boring these days is that my body's in enough pain in two wrong places that I can't swim either fly or breast.
    • My shoulders are just knotted up beyond all belief and there's a painful pinch on the left side of my neck when I try to swim fly. I've got time scheduled Monday with my favorite chiropractor (who's off this week) and then a massage scheduled for the Labor Day weekend.
    • My groin's still twingy enough that I think I'll continue to avoid breaststroke for awhile.
    • I will hopefully get over to the JCC tonight and do my ~20 minute treadmill run along with some pushups and planks.

    Tags: zipfizz 200s
    Categories
    Swim Workouts
  18. Reset #3 - The final re-start?

    by , August 24th, 2016 at 08:19 PM (Of Swimming Bondage)
    Life does have a habit of getting in the way. It's now been two weeks since I last posted and, while that doesn't mean I've been totally dry, I haven't been nearly as wet as I would have liked.

    I had a long trip that ran from Friday the 12th through Saturday the 20th that included
    • Celebrating my in-laws' Golden Anniversary in lovely Lethbridge, Alberta.
      • No swimming, good wine, too much food, too much fun, gobs of awe for the happy couple.
      • My wife and I are so fortunate to have both sets of our parents alive, healthy and having crossed this magical marital threshold.

    • Getting stuck in Toronto trying to get to New Jersey from Alberta thanks to thunderstorms in NYC. This happened on Sunday night and started off a crappy week of training.
    • Getting delayed horribly as I tried to get to NYC a second time on Monday evening on my re-scheduled flight. I didn't get to my hotel until 1am and this meant another day Tuesday of no swimming.
    • I did manage to add a new pool in New Jersey, swimming a slow, but complete Broken Mile workout at the Metrowest JCC in West Orange.
    • Spending a couple of days back up in Toronto helping #2 daughter get setup in apartment. I got a good tour of Toronto's western suburbs as we hit every box store imaginable and then had the joy of navigating back through downtown and the special torture that is IKEA construction!
    • Still, in addition to the positive of time with my daughter, I managed to swim in two new pools:
      • Downtown/Grosvenor YMCA with a nice, airy 25 meter course, but I was pretty tired and only managed 1500 SCM.
      • North York's conveniently located (right off a subway stop) long course Douglas Snow Aquatic Centre. Swimming here made it my 249th pool on my www.1001pools.com list. It's rare, at least in my experience, to see a 6 lane long course pool and this was really crowded (probably because they had very limited lap times), but the two-lane setup worked well as I got to swim up the center quite often and practice my open water sighting over a 2,500 LCM swim.


    Toronto YMCA ...



    Douglas Snow ...



    I got back home on Saturday and did a very slow 2,500 workout Sunday followed by almost as slow over my 2,750 SCM workout on Monday. I did a mixture of running, longer dog walks, some pushups and planks yesterday.

    Today I did my Broken Mile workout (e.g., http://forums.usms.org/entry.php?393...it-broken-mile) and didn't even have the drag suit to blame for my performance. My 50s were 36+ -> 38s, my 100s were 1:16 -> 1:18 and I was 1:55, 1:57, 1:56 on my 150s.

    Feeling and like it's going to be a long road back. The nice thing is that, thanks to some commitments my wife has this week, I am grounded from business travel and enjoying being home.

    Looking ahead to the fall, I think I can see more opportunities to be consistent about my training. My racing plans are completely up in the air. Thanks to another trip to NJ, I am now not going to be able to race the Dana Point / Salt Creek open water swims.

    Looking at our AZ calendar - http://azlmsc.org/events/ - I know I'll enter and race the Ron Johnson meet. I'd like to see if I can focus my training and just point to that one. I'll try to get to the Oct 1st and Oct 23rd open water swims, but we'll see what life brings.
    Categories
    Swim Workouts
  19. Back to Zipping

    by , August 10th, 2016 at 03:57 PM (Of Swimming Bondage)
    I got up early and was able to get through my full "Zipfizz 200s" workout; I wore an endurance jammer versus a drag suit today so that I could do an apples-to-apples comparison with many of the prior efforts:

    Warmup Sets (1,050)


    • 1 x 200: 75 fly kick-right arm-left arm, 75 back double arm - right arm - left arm, 50 free w/snorkel going 25 floppy fish, 25 scull
    • 4 x 100: on 1:30, free swim w/snorkel, paddles and buoy, descended from ~1:20 -> 1:13
    • 6 x 50: on 0:50, w/monofin going 10-12 fast SDKs off each wall then easy; on belly / on back by 25s
    • 4 x 25: on 0:30, free, going 5-6-7-8 AFAP strokes off the walls and then easy the rest of the way
    • 1 x 50: easy w/snorkel


    Zipfizz 200s (2,450 set / 3,500 total)
    The goal here is to really challenge yourself aerobically on the first set of 200s with an interval that is the fastest you can make 5 x 200s free on with high intensity. As the number of repeats get shorter and the rest more generous, the aim to get faster.

    • 5 x 200: on 2:35
      • 08-29-13 - swim - 2:27+, 2:30, 2:28, 2:28, 2:28
      • 08-20-15 - swim - 2:25, 2:27, 2:27, 2:29,2:31
      • 09-05-15 - w/buoy & paddles, 2:22, 2:21+, 2:22+, 2:21+, 2:20
      • 09-19-15 - w/buoy & paddles, 2:23s on all except last one where I was 2:24
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:21, 2:22, 2:20, 2:21, 2:22
      • 08-10-15 - swim - 2:25, 2:27, 2:27, 2:28, 2:29

    • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
    • 3 x 200: on 2:50
      • 08-29-13 - swim - 2:28, 2:23, 2:20
      • 08-20-15 - swim - 2:32, 2:34, 2:37
      • 09-05-15 - w/buoy - 2:23, 2:23, 2:24
      • 09-19-15 - w/buoy - 2:26, 2:24+++, 2:22
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:31, 2:27, 2:16+ (did 1st 2 w/snorkel)
      • 08-10-16 - swim - 2:34, 2:30, 2:24+++

    • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
    • 1 x 200: on 3:00, fast
      • 08-29-13 - swim - 2:16
      • 08-20-15 - skipped
      • 09-05-15 - swim, 2:20
      • 09-19-15 - swim, 2:20
      • 02-26-16 - swim w/2009 B70 Nero leggings - 2:15-
      • 08-10-16 - swim - 2:23

    • 5 x 50: active recovery 2 on 0:45, 2 on 0:50


    TOTAL: 3,500 SCM

    Comments:
    • This is my 7th straight day and I've clocked about 20.5K "SCY equivalents." If I'm not yet going faster, I'm feeling the burn in my muscles, but also re-acquiring a better feel for the water.


    • I am absolutely loving the Olympics and the coverage. Even though they have delayed the coverage here in the west, I just avoid the web after 6pm Pacific and catch the swimming during the main broadcast. For prelims, I have been able to have the stream going in the background during calls and have seen a fair amount. I might be challenged to watch tonight as I've got a day trip to San Francisco, but I'm hoping to catch much of the swimming on the stream/app in the airport before I board a late flight back.
    Tags: zipfizz 200s
    Categories
    Swim Workouts
  20. Fares Fifties

    by , August 9th, 2016 at 11:56 AM (Of Swimming Bondage)
    I took inspiration from Workout #2 from Fares Ksebati's workout thread here - http://forums.usms.org/showthread.ph...-Volume-16-000 - and created this variant in SCM this morning:

    Warmup (1,500)
    • 1 x 200: IM drill
    • 4 x 100: FR @ 1:30, w/snorkel, descned (1:25 -> 1:19)
    • 8 x 50s Kick @ 1:00, w/board, dolphin-flutter by 25s
    • 12 x 25s Pull Descend 1-12 (Sprint) @ :35
    • Breath: 5,4,3,2,1,0,1,1,2,2,3,3
    • 4 x 50s IM Order @ 1:00 - went fly, back, free and then easy on the last one


    Main Set (1,750 set / 3,250)
    • 12 x 50s FR @ :50 Descend 1-4, 5-8, 9-12 (was ~39/40 to ~34 on each round)
    • 1 x 50: easy w/snorkel on 1:30
    • 8 x 50s FR @ 1:00 Hold 200pace +1 - in an ideally trained world, my target should be 31+, but I aimed for and held 0:35s
    • 1 x 50: easy w/snorkel on 1:30
    • 4 x 50s FR @ 1:10 Hold 200pace - target should be 0:30+, but I was 0:33 at the start and inched up to 0:34 on the 4th
    • 1 x 50: easy w/snorkel on 1:30
    • 2 x 50s FR @ 1:20 Hold 200pace -1 - target should be 0:29+, but I was 0:33s
    • 1 x 50: easy w/snorkel on 1:30
    • 1 x 50 FR Max Speed - barely saw the light of a 0:32
    • 4 x 50: active recovery


    TOTAL: 3,250 SCM

    Comments:
    • Definitely sluggish at the start, but this turned into a solid workout.
    Categories
    Swim Workouts
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