Swim Workouts

I thought that Chris's main set from yesterday (http://forums.usms.org/blog.php?b=15520) looked great, so I made that the core of my morning workout in SCM today:

• Warmup:
  
  • 1 x 800: straight thru 100 free, 4 x 150 k/d/s reverse IM order, 100 free
  • 4 x 50: on 1:00, build, IM order
  
  
• Main Set:
  
  • 3 x 500: on 7:00, descend free
    
    • wanted to go 6:15, 6:00, 5:45
    • was 6:17, 6:03, 5:54
    
    
  • 3 x 50: on 1:20, easy
  • 3 x 400: on 6:0, IM descend
    
    • had no clue what I'd go
    • HURT like hell going 5:46, 5:38, 5:29
    
    
  • 3 x 50: on 1:00 easy
  
  
• More cool-down of 1 x 100 easy

TOTAL: 4,100 SCM

Commentary:

• Even with the piddly amount of drylands I did yesterday, my arms were sore. I didn't feel it so much on free or back, but the tightness really inhibited my fly and breast after about 50 meters.
• Prior to getting in the workout, I had planned to do another 300/400 kicking with fins after the main set, but I was wasted and running out of time.
• Every time I try to do a set that I've seen in Chris's workouts, I re-amaze myself with how fast he swims in workout. I actually felt pretty good on that last 500 free and the time, for me, is good for a workout swim. However, if I were to approximate where I was at 400 SCM and then convert it to yards, it comes to about 5:25, more than 15 seconds slower than Chris's first effort.
• With my goal of getting into a routine of test sets, I'll be doing the Salo Heart Rate test tomorrow (http://forums.usms.org/blog.php?b=11824), but then add another 1300 or so of additional training afterwards to get to my 4K workout goal.

For my renewed mid-d focus, I figured that an ideal workout would be about 1000 warmup, a 3K main set and a 500 cool-down. I designed this morning's workout with that frame in mind, done in SCM:

• Warmup:
  
  • 1 x 400: 100 fr, 200 IM k/d, 100 fr
  • 3 x 200: on 2:45, descend free
  
  
• Main Set: 4 rounds of
  
  • 4 x 100: free, aiming to hold aerobic pace from 3 x 300 test set (e.g., 1:10)
    
    • Rd 1 on 1:25 (1:10s)
    • Rd 2 on 1:20 (1:08-1:09s)
    • Rd 3 on 1:15 (1:08-1:10s)
    • Rd 4 on 1:10 (1:06, 1:07, 1:08, 1:10)
    
    
  • 7 x 50:
    
    • #1 easy on 1:00
    • #2 to #6: fly
      
      • aiming to hold target pace for last 150 of 200 fly (about 34)
      • on 0:55, 0:50, 0:45, 0:40, 0:35 for 1st two rounds
      • on 1:00, 0:55, 0:50, 0:45, 0:40 for last two rounds
      • was generally 34/35s on 1st 3, then died up to 38 by 5th one of each round
      
      
    • #7 easy on about 1:15 (whatever got me to a reasonable clock starting point for next round of frees)
    
    
  
  
• Cool-down:
  
  • 5 x 100: on 1:20, 1:30, 1:40, 1:50
  
  

TOTAL: 4,500 SCM

Commentary:

• Last night #1 was stressing about her AP Government final this morning so she skipped workout. However, at dinner she said she felt like swimming so she asked me for a short workout. She did the warmup and two rounds of the main set above. I've now had 3 generations of Brundages train in my pool. Brought a tear to my eye!
• Given how slow and sore I had felt yesterday, I did cheat for today's workout and wore my old B70. Though the suit's a little loose, it's still surprisingly in good shape after buying this in late '08, wearing it in multiple meets and multiple practices. All those rubber-tech-suit-price-whiners never really understood the tradeoff between up front costs and suit longevity.
• Grabbed a solid 20 minutes of deep stretching after the swim.

Even though Cactus re-opened last week and I was there for #3's meet on Saturday, this morning was my first swim in the re-born pool. The entire bottom was re-plastered and the tiles for the lane-lines were laid anew. One nice feature for all the underwater SDK fans who like to push the 15M limit is a red line on the bottom of each lane at the 15M mark. Admittedly, this doesn't do jack for the backstrokers, but it's still a nice touch.

Even though I had done a stretch-out swim yesterday, my body was actually tighter and more sore today than yesterday from Saturday afternoon's lifting/gym setup. By the time I started feeling like my shoulders/upper body was loosening up, my calves started cramping. Still, it was good to get this in:

• 1 x 400: 100 fr, 200 IM k/d, 100 fr
• 3 x 250: on 0:20 rest, 25 scull, 50 drill, 75 build kick, 100 build swim
• 1 x 400 - 4 x 100: 400 free on 5:20, 100s IM on 1:30
• 2 x 150 - 3 x 100: 150s free on 2:00, 100s back on 1:30 (everyone else did IM)
• 8 x 50: on 1:00, kick, descend in 4s, went 4 flutter, 4 breast
• 3 x 100 - 2 x 150: 100s back on 1:30 (descend 1:12+->1:09), 150s free on 2:00 (went 1:40+, 1:35 ... but was probably on pace for sub-1:30 @ 100 before calf cramps set in)
• 4 x 100: on 1:30, back, descended 1:13->1:08
• 1 x 250: easy

TOTAL: 4,200 SCY

Commentary:

• Grabbed ~25ish minutes of stretching / light yoga after the dog walk after the swim.
• I should be able to catch my first core class in a long time today @ noon.

My intention was to start lifting today, but yesterday afternoon I helped out setting up a gym for a tumbling and trampolining event that #3 participated in this morning. The venue being used was beautiful (Scottsdale JCC), but all of the mats, trampolines, equipment, etc. had to be brought from two separate gyms. There were a lot of guys there, but two+ hours of transporting five or six truckloads of stuff left me feeling like I'd done enough lifting this weekend.

This afternoon, having already achieved my goal of 4 swims this week, I did a pure technique and stretch-out swim in the backyard:

• 1 x 400: 100 fr, 200 IM k/d, 100 fr
• 3 x 200: on 3:15, pull w/buoy focusing on hand entry, consistent stroke count
• 4 x 150: on 3:00, fly-back-breast, #1 kick, #2 kick-drill, #3 drill, #4 drill-swim
• 5 x 100: on 1:45, kick w/long fins, dolphin down, flutter back, focusing primarily on the dolphin and starting my kick from my core
• 6 x 50: on 1:15, single arm w/fulcrum paddle, 3L/3R, back down, free back
• 2 x 50: backstroke start, then easy free

TOTAL: 2,500 SCM

Commentary:

• I needed this stretch out today; I wasn't as sore from the gym setup as I expected, but was still tight.

Though I learned @ some point in my 20s that calling while drunk was not a recipe for success, I clearly have not learned that texting your coach with workout ideas while high on the post-yoga endorphin rush is similarly a bad idea. I told Laura yesterday afternoon that I needed to hit some good 200 fly and 400 IM work today and she delivered a doozy of a workout. I probably would've been crushed regardless, but it didn't help that I missed all but 100 of warmup on account of me showing up (again!) without my swim bag in my car. I broke a few speed limits and dove into MMR around 6:50 (target start 6:30) for this:

1 x 100 warmup
--------
Main event: 3 rounds of

* 4 x 200: on 3:00, traveling 100 fly on 1st 3, straight fly on 4th. Goal was to descend the full 200s by round, but I went the wrong way, going 2:30, 2:38, 2:45

* 1 x 100: on 2:00 easy

* 1 x 400: on 6:00 IM, supposed to descend by round, but - was 5:06, 5:13, 5:16
------
5 x 100: on 1:30, cool-down pull

TOTAL: 4,500 SCY

Commentary:

* I must win the award for greatest delta in a week for racing time versus training time on those 200 flys.

* As good as the yoga felt yesterday, I was sore in the water today.

* Though my performance was poor, I liked this set and will try to repeat it in a few weeks and perform better.

* Watching #3's 1st LCM meet of the season and she just made her 1st 'regional' qualifying time -- 1st time standard meet our 10 and unders aim for before trying to get to state championships. She's stoked.

I want to try to get back on a routine of test sets, so started back this morning with the Salo 3 x 300 test, the goal being to determine your aerobic pace:

• Warmup sets (1700): straight thru after 0:30 rest after 1st 400
  
  • 1 x 400: 100 fr, 100 IM k/d, 100 fr
  
  
  
  • 4 x 100: on 1:40, descend free
    
    • went 1:18, 1:16, 1:10, 1:08
    
    
  
  
  
  • 4 x 100: on 2:00, kick, dolphin-flutter 50s, odds w/board, evens on back, aim to descend
    
    • 1:35, 1:32, 1:30, 1:29
    
    
  • 1 x 50: easy on 1:00
  
  
  
  • 4 x 50: on 1:00, IM order, build each 50
    
    • 34, 35+, 41, 33
    
    
  • 1 x 50: easy on 1:00
  • 4 x 25: on 0:45, w/Z2 zoomers, AFAP free off wall going 5-6-7-8 strokes by 25s
  • 1 x 100: easy on 2:30
  
  
• TEST SET 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)
  
  
• 6 x 50: on 0:45, 0:50, 0:55, 1:00 rest of way
• 6 x 100: on 2:00, as follows
  
  • #1 to #3: kick descend, dolphin/flutter by 25s w/board
    
    • 1:40, 1:35, 1:30
    
    
  • #4 easy swim
  • Had originally intended to do 8 of these with the 2nd round 3 being kick w/fins, but my calves cramped up on the first one (#5) and then just did #6 easy
  
  

TOTAL: 3,500 SCM

Commentary:

• I was pretty pleased with how the test set went. I expected to be much slower given the taper last week and the sprint training of late, so this makes me feel like I'm in a good place to start my re-focus on mid-distance.
• Later in the morning I was able to get to Lifetime and grab a yoga class. It was a basic class, but at the right level given where I am. I could definitely feel the benefits, the extra stretching that my lower body is much in need of.
• I put my entries in today for the Cactus Classic, a USAS meet that Scottsdale Aquatic Club hosts over Memorial Day weekend, with a primary goal on laying down some USAS times in a variety of shorter events:
  
  • 50, 100, 200 fly
  • 50 free
  • 200 back
  • 200 IM
  
  

With my renewed commitment to drylands, I started back gently so as not to induce too much DOMS tomorrow:

• 10 minutes dynamic stretching
• 20 minutes structured yoga
• 2 rounds of:
  
  • 15 reps stretch-cords:
    
    • Shoulder blade pinch
    • Catch position external rotation
    • Core chest press
    • Tricep press
    • Full can
    • Curls
    
    
  • 5 squats
  
  

Not a lot today, but I'll start picking up the effort tomorrow.

Nationals Videos:

Final heat, Men's 45-49 500 free (e.g., Stevenson, Erwin, Switzer, Sims): [nomedia="http://www.youtube.com/watch?v=hv5LVmKX7Eg"]YouTube - Men's 45-49 500 free, Mesa Nationals[/nomedia]

Final heat, Men's 40-44 500 free (Steve Unruh, Kurt Dickson) last ~250yds: [nomedia="http://www.youtube.com/watch?v=pQBPfLd2h4k"]YouTube - Untitled[/nomedia]

Ed Moses, 200 breast: [nomedia="http://www.youtube.com/watch?v=vdJc6dGqHLA"]YouTube - Ed Moses, 200 breast, Mesa Nationals[/nomedia]

My remaining videos:

100IM: [nomedia="http://www.youtube.com/watch?v=1WeBbLwYMmw"]YouTube - Patrick 100 IM, Mesa Nationals[/nomedia]

200 fly: [nomedia="http://www.youtube.com/watch?v=Xd9nnnvdCDo"]YouTube - Patrick, 200 fly Mesa Nationals[/nomedia]

100 fly: [nomedia="http://www.youtube.com/watch?v=1akjW8iAXzo"]YouTube - Patrick, 100 Fly Mesa Nationals[/nomedia]

There are many benefits to having a swimming father, but I added a new one today -- pool finder. I had told my Dad last week that I'd have some time to swim this afternoon after my conference and he suggested that I check out the Pompano Beach Aquatic Center (see http://www.mypompanobeach.org/parksr...ics/index.html and attached picture). I triple-lucked out: in addition to cool-water in a nice pool, it was set up LCM and the $1.06 entry fee can't be beat. While the long course felt LONG and I couldn't push much, it was a great swim:

• Warmup
  
  • 1 x 400: 100 fr, 200 IM k/d, 100 fr
  • 6 x 100: 3 on 1:30, 3 on 1:20
  
  
• Main Set: 3 rounds of
  
  • 1 x 300: on 4:30, free
  • 2 x 150: on 2:30, fly-back-breast
  • 3 x 100: on 1:40, going stroke by round (fly-back-breast)
    
    • On both the fly and breast I did these as 50 stroke-50 free, 75 stroke-25 free, 100 stroke
    
    
  
  
• Cool-down:
  
  • 10 x 50: start on 0:40 and add 0:05 to interval until 1:00 interval
  
  

TOTAL: 4,200 LCM

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

One pool added in bold below.

Pools I've trained in since 2007

1. Cactus Aquatic Center (Scottsdale, AZ)
2. Brophy Sports Campus (Phoenix, AZ)
3. Lifetime Fitness (Scottsdale, AZ)
4. Lifetime Fitness (Skokie, IL)
5. Lifetime Fitness (Austin, TX)
6. Somerville YMCA (Somerville, NJ)
7. Raritan Valley Community College (Branchburg, NJ)
   
8. IUPUI Natatorium (Indianapolis, IN)
9. UT Swim Center (Austin, TX)
10. U of Arizona Hillebrand Swim CenterTucson, AZ)
    
11. Talisman Sports Complex (Calgary, Alberta)
12. U of Lethbridge Max Bell Swim Centre (Lethbridge, Alberta)
13. Crystal Pool (Victoria, British Columbia)
14. Oaks Christian School (Westlake Village, CA)
15. Lifetime Fitness (Berkeley Heights, NJ)
16. Jewish Community Center (Scottsdale, AZ)
17. McDowell Mountain Ranch Aquatic Center (Scottsdale, AZ)
18. Desert Breeze Pool (Las Vegas, NV)
19. The Olympic Club (San Francisco)
20. Janet Evans Sports Complex (Fullerton, CA)
21. Woollett Aquatic Center / Irvine High School (Irvine, CA)
22. Bruce Hazard Pool @ Mission Valley YMCA (San Diego)
23. UCSD Canyonview Pool (San Diego)
24. Villanova University (Philadelphia, PA)
25. Kino Aquatic Center (Mesa, AZ)
    
26. Hilton Head Island Rec Center (Hilton Head, SC)
27. YMCA Aquatic Center (Orlando, FL)
28. Westin Sohna-Gurgaon (India)
29. Reading Central Pool (Reading, England)
30. Optimist Park (Raleigh, NC)
31. Pullen Aquatic Center (Raleigh, NC)
32. NOVA Aquatics Center (Richmond, VA)
33. Lifetime Fitness (Cary, NC)
34. Philadelphia Airport Marriott
35. Berkeley Aquatic Club (Berkeley Heights, NJ)
36. Chatham County Aquatic Center (Savannah, GA)
37. Lifetime Fitness (Tempe, AZ)
38. Clark Swim Center (Walnut Creek, CA)
39. Holy Names University (Oakland, CA w/Manatee Masters)
40. B.A.D.A.S.S. Pool (Scottsdale, AZ)
41. Summit YMCA (Summit, NJ)
42. George Washington Rec Center (Alexandria, VA)
43. ACAC (Midlothian, VA)
44. Centennial Indoor Pool (Cranford, NJ)
45. Mission Viejo Dive Tank pool (Mission Viejo, CA)
46. Mesa Carson Westwood Aquatic Complex (Mesa, AZ)
47. Lifetime Fitness (Goodyear, AZ)
48. Victoria YMCA (Victoria, BC)
49. Issaquah Julius Boehm Pool (Issaquah, WA)
50. Charles Hadley Pool (Miami, FL)
51. Pompano Beach Aquatic Center (FL)
    

Pools I've competed in since 2007

1. UT Swim Center (Austin, TX)
2. ASU Mona Plummer (Tempe, AZ)
3. Rutger's Sonny Werblin (Piscataway, NJ)
4. Mission Viejo Nadadores (Mission Viejo, CA)
5. U of Arizona Hillebrand Swim CenterTucson, AZ)
6. Rinconada Pool (Palo Alto, CA)
7. BEST Swim Club (Phoenix, AZ)
8. Clovis North High School (Fresno, CA)
9. YMCA Aquatic Center (Orlando, FL)
10. Kino Aquatic Center (Mesa, AZ)
11. Georgia Tech Aquatic Center (Atlanta, GA)
12. Cactus Aquatic Center (Scottsdale, AZ)
13. Desert Breeze Pool (Las Vegas, NV)
14. Saanich Commonwealth Place (Victoria, BC)

Open Water courses competed in since 2007

1. Tempe Town Lake (Tempe, AZ)
2. Lake Pend Oreille (Sandpoint, ID)
3. La Jolla Cove / Pacific Ocean (La Jolla, CA)
4. Greenwich Cove (Greenwich, CT)
5. Flathead Lake (Montana), both Somers Bay (training) & Polson Bay (competing)
6. Saguaro Lake (Arizona)
7. Lake Pleasant (Peoria, AZ)

Attached Thumbnails

 

My conference in Miami Beach wrapped up around 4pm this afternoon so I scooted back across the intracoastal waterway and over to the City of Miami's Charles Hadley Pool (see attached picture) for a swim. Though I had planned no intervals, I was feeling good and a kids team showed up with a pace clock after I had done 3K, so I added a little bit of pace work:

• 500-400-300-200-100: Straight, Odd distances free, evens IM mixing up kick, drill and swim
• 100-200-300-400-500: Straight, Odd distances IM mixing up kick-swim-drill, evens free
• 10 x 100: free, 4 on 1:20, 3 on 1:15, 2 on 1:10, 1 on 1:05 ... held 1:05s through #8 then pushed #9 and #10 @ 1:02, 1:00+
• 5 x 50: active recovery on 0:35, 0:40, 0:45, 0:50

TOTAL: 4,250 SCY

Commentary:

• The pool was older and the bottom was in definite need of a touch up, but the water was great (if a bit warm) and I had a lane to myself. Plus, on the 100s, I got to pace off some of the kids swimming in the lane next to me.
• I was kind of disappointed that I didn't feel worse in the water. It makes me wonder if maybe I didn't taper enough for Nationals. Usually, after a 3 day meet where I've tapered right, I'm a basket case the next week in the water. Though I didn't push too hard today, even on the 1st 3K, I was going at well more than an easy pace. I actually had to stop myself at 4,250 because I felt (my calves excepted) like I could go forever.
• Thanks to my conference ending mid-day tomorrow and a 5pm flight, I should be able to grab another swim before I leave Florida. I'm jonesing to see if I can have enough time to crank out 5K somewhere.

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

One pool added in bold below.

Pools I've trained in since 2007

1. Cactus Aquatic Center (Scottsdale, AZ)
2. Brophy Sports Campus (Phoenix, AZ)
3. Lifetime Fitness (Scottsdale, AZ)
4. Lifetime Fitness (Skokie, IL)
5. Lifetime Fitness (Austin, TX)
6. Somerville YMCA (Somerville, NJ)
7. Raritan Valley Community College (Branchburg, NJ)
   
8. IUPUI Natatorium (Indianapolis, IN)
9. UT Swim Center (Austin, TX)
10. U of Arizona Hillebrand Swim CenterTucson, AZ)
    
11. Talisman Sports Complex (Calgary, Alberta)
12. U of Lethbridge Max Bell Swim Centre (Lethbridge, Alberta)
13. Crystal Pool (Victoria, British Columbia)
14. Oaks Christian School (Westlake Village, CA)
15. Lifetime Fitness (Berkeley Heights, NJ)
16. Jewish Community Center (Scottsdale, AZ)
17. McDowell Mountain Ranch Aquatic Center (Scottsdale, AZ)
18. Desert Breeze Pool (Las Vegas, NV)
19. The Olympic Club (San Francisco)
20. Janet Evans Sports Complex (Fullerton, CA)
21. Woollett Aquatic Center / Irvine High School (Irvine, CA)
22. Bruce Hazard Pool @ Mission Valley YMCA (San Diego)
23. UCSD Canyonview Pool (San Diego)
24. Villanova University (Philadelphia, PA)
25. Kino Aquatic Center (Mesa, AZ)
    
26. Hilton Head Island Rec Center (Hilton Head, SC)
27. YMCA Aquatic Center (Orlando, FL)
28. Westin Sohna-Gurgaon (India)
29. Reading Central Pool (Reading, England)
30. Optimist Park (Raleigh, NC)
31. Pullen Aquatic Center (Raleigh, NC)
32. NOVA Aquatics Center (Richmond, VA)
33. Lifetime Fitness (Cary, NC)
34. Philadelphia Airport Marriott
35. Berkeley Aquatic Club (Berkeley Heights, NJ)
36. Chatham County Aquatic Center (Savannah, GA)
37. Lifetime Fitness (Tempe, AZ)
38. Clark Swim Center (Walnut Creek, CA)
39. Holy Names University (Oakland, CA w/Manatee Masters)
40. B.A.D.A.S.S. Pool (Scottsdale, AZ)
41. Summit YMCA (Summit, NJ)
42. George Washington Rec Center (Alexandria, VA)
43. ACAC (Midlothian, VA)
44. Centennial Indoor Pool (Cranford, NJ)
45. Mission Viejo Dive Tank pool (Mission Viejo, CA)
46. Mesa Carson Westwood Aquatic Complex (Mesa, AZ)
47. Lifetime Fitness (Goodyear, AZ)
48. Victoria YMCA (Victoria, BC)
49. Issaquah Julius Boehm Pool (Issaquah, WA)
50. Charles Hadley Pool (Miami, FL)
    

Pools I've competed in since 2007

1. UT Swim Center (Austin, TX)
2. ASU Mona Plummer (Tempe, AZ)
3. Rutger's Sonny Werblin (Piscataway, NJ)
4. Mission Viejo Nadadores (Mission Viejo, CA)
5. U of Arizona Hillebrand Swim CenterTucson, AZ)
6. Rinconada Pool (Palo Alto, CA)
7. BEST Swim Club (Phoenix, AZ)
8. Clovis North High School (Fresno, CA)
9. YMCA Aquatic Center (Orlando, FL)
10. Kino Aquatic Center (Mesa, AZ)
11. Georgia Tech Aquatic Center (Atlanta, GA)
12. Cactus Aquatic Center (Scottsdale, AZ)
13. Desert Breeze Pool (Las Vegas, NV)
14. Saanich Commonwealth Place (Victoria, BC)

Open Water courses competed in since 2007

1. Tempe Town Lake (Tempe, AZ)
2. Lake Pend Oreille (Sandpoint, ID)
3. La Jolla Cove / Pacific Ocean (La Jolla, CA)
4. Greenwich Cove (Greenwich, CT)
5. Flathead Lake (Montana), both Somers Bay (training) & Polson Bay (competing)
6. Saguaro Lake (Arizona)
7. Lake Pleasant (Peoria, AZ)

Attached Thumbnails

 

Sneak Peek
As I'll not be able to get down to Kino for the general warm-up this afternoon and I wanted to set up my tent in the team area, I ventured down there for the 5:45am MAC Masters workout. Both Paul and Laura were on deck, looking pretty beat tired, but as high and positive in spirits as ever. They've clearly been working like dogs to make sure this Nationals goes off in style. Laura did a structured workout for those swimmers not doing Nationals and Paul had the rest of us doing our own thing, with he offering advice, times, etc. as needed. I did the following:

• 1 x 600: 200 free, 400 IM k/d
• 12 x 25: on 0:30, cycle 3 going DPS, spin, build to fast
• 1 x 100: easy
• 4 x 50: on 0:45, descend 1-3, then easy, was cruising 31, 28, 27+
• 1 x 100: easy
• 1 x 50: aim for as easy as possible fly as close as possible to 30- and did it
• 1 x 100: easy

TOTAL: 1,450 SCY

Commentary:

• The water temperature is awesome.
• Warm-up space will be better than Ga Tech and Austin with 6 lanes in the separate shallow pool and what I think was 7 lanes in the diving well. It should be pretty decent.
• The wind forecast looks good now for all days except Friday; it's rare for us to have really windy days, so I hope it just dies down.
• As for me, I felt notably better than yesterday, but not full of speed. At this stage, there's nothing to do but loaf tomorrow and see what comes on Friday. Looking at my warmup times the day before the Rowdy Gaines meet back in '09 (http://forums.usms.org/blog.php?b=5912), my 50s free today were about the same. I also note that in the week leading up to that meet I never expressed a feeling of great easy speed.

Scary
Avert your eyes from Arizona Masters Men's 35+ Medley Relay on Sunday when the breaststroker dives in. We must be in a severe breaststroker deficit as I'll be the guy! I'm hoping Kurt Dickson shows off his sprint speed on the backstroke leg to get me a decent lead

Kudos and a huge to Jim Stites of Ford Masters in Tucson for putting together all of the Arizona Masters relays. We have over 160 people swimming and he put together a huge number of relays. It should be fun.

Had an acupuncture this AM before picking up my folks at the airport. Later on, my Dad and I swam in the backyard, joined by #3 daughter. I did about 1450SCM and felt pretty crappy. That's a good thing, though, right? Better to feel like crap 3 days before the big meet and get that wonky feeling out of the way! The weather was WAY WINDY today; I hope it calms down before Friday.

... I might start to be feeling better in the water. I felt a bit more connected and my butterfly's starting to feel a little looser. Absolutely no sign of easy speed, which is fine by me at this stage:

• Warmup sets:
  
  • 1 x 600: 200 free, 200 IM k/d, 200 free
  • 4 x 100: on 1:40, gentle descend 1:17, 1:11, 1:09, 1:06
  • 5 x 50: on 1:00, #1 easy, #2-#5 IM order, kick/build
  • 4 x 25: on 0:40, DPS fly, spin free, build fly, easy free
  
  
• Quality-ish sets:
  
  • 4 x (25-75): on 2:30
    
    • 25s fast, #1 & #4 free from blocks, #2 & #3 fly from push
    • 75s easy
    
    
  • 5 x 50: #1 fly push @ target 200 pace on 1:00, #2 to #5 active recovery on 40,45,50,55
  
  

TOTAL: 2,000 SCM

Additional commentary:

• Weather forecast looks like it'll be a little toasty for the 1000/1650 folks (but they're so tough, they won't notice), but then pretty perfect, particularly on Saturday. Don't be fooled thinking that 60 degrees is warm; it'll feel a bit nippy getting out of the water if you're not used to the quick evaporation of our climate.
• I realized awhile ago, but don't think I ever posted, that I won't be able to swim the 200 IM on Sunday as I'll need to leave for the airport for a conference in Miami. The final line-up of events, then, is:
  
  • Friday: 50 fly, 50 free, 1 relay
  • Saturday: 100 IM, 200 fly, 1 relay
  • Sunday: 100 fly
  
  
• I'll be volunteering at the meet for registration on Thursday, but hoping to see some of the distance races. I'll also be doing awards on Saturday afternoon. If anyone's looking for something extra to do that is low-stress, low-energy and inside, let me know as my coach Laura is organizing volunteers for awards, registration. I'm sure we could use some more help during the meet.

Just when you thought it was safe to go to sleep, another work bomb dropped yesterday and I got very little sleep last night. I don't know why, with that in mind, I had my daughter time one of my 50s, but I won't do that again:

• Warmup sets:
  
  • 1 x 400: 100 fr, 200 IM k/d, 100 fr
  • 4 x 100: on 1:40, descend 1:16, 1:14, 1:08+, 1:08
  • 1 x 50: on 1:00 easy
  • 4 x 50: on 1:00, IM order, kick-swim
  
  
• Quality-ish:
  
  • 2 x (25-75): on 2:30, 25 fast free from blocks @ 90/95%, 75 easy
  • 2 x (3 x 50): on 1:00, 1 faster, 2 easy
    
    • #1 fast fly from push aiming to repeat yesterdays 31s, but was 32+
    • #4 fast fly from blocks, aiming for 29+/30- and to feel like the 1st 50 of a 200 fly, but it was a harder feeling 30.7
    
    
  • 2 x (25-75): on 2:30, 25 fast fly then free from push @ 95%, 75 easy
  
  

TOTAL: 1,750 SCM

Commentary:

• I should sleep well tonight as I've calmed down and gotten a plan in place for the new work bomb.
• Tomorrow's a planned easy day and I probably will merely float in the pool in board shorts

I got in the following after work today in SCM:

• Warmup sets: straight thru after 400
  
  • 1 x 400: 100 fr, 200 IM k/d, 100 fr
  • 4 x 50: 3 on 0:45 light descend, 1 on 1:05
  • 4 x 25: on 0:40, DPS, spin, build, easy
  • 4 x 50: 3 on 0:40 hold 32/33, 1 easy on 1:00
  • 4 x 25: on 0:40, DPS, spin, build, easy
  • 4 x 50: 3 on 0:40 hold 32/33, 1 easy on 1:00
  
  
• Quality sets: straight thru on intervals
  
  • 2 x 50: on 1:30, 25 fast from blocks, 25 easy
  • 3 x (4 x 50):
    
    • 1 fly from push aim for 32+/33- (target 200 fly pace) on 1:00, was 31-, 31+,31-
    • 3 active recovery on 0:45, 1:00, 1:15
    
    
  • 2 x 50: on 1:30, 25 fast from blocks, 25 easy
  
  
• 5 x 50: active recovery on 0:40, 0:45, 0:50, 0:55

TOTAL: 2,250 SCM

Commentary:

• The massage from yesterday did wonders for my shoulders and back; still tight in my hamstrings and calves though.
• Went off the block 4 times today and I will taper that down, as well.
• My fly times were faster than I expected given the effort; definitely not easy speed, but solid.

I got a much needed deep tissue massage today; that was my primary workout. My favorite Lifetime masseuse recently branched out to her own studio, but, as it is significantly far away, I tried a nearby place and lucked out with a very strong and focused masseuse. I think this was just what I needed. After dropping #3 off at tumbling & trampolining tonight, I did a pure recovery swim:

• 1 x 500: meditative freestyle, aiming for exact same stroke count and breathing pattern each lap
• 1 x 400: IM, kick-drill-kick-drill
• 1 x 300: same as 500, but with Hans paddles and added focus on catch
• 1 x 200: IM, kick-swim
• 1 x 100: free

TOTAL: 1,500 SCM

Commentary:

• Definitely working my way into a taper. My plan from here has me dropping the amount of harder / faster / quality stuff while also dropping the total volume. I'll aim to do some fast stuff tomorrow, Saturday, Monday and Wednesday with easy stretch-out (and shorter distance) swims on the other days.
• My strongest intention is to sleep better. I've finished the presentation (save a few touch-ups) that's been nagging at me and hopefully will close out the business terms of a contract on Monday and, ideally, sign it before Nationals starts. I really hope to be able to put work largely aside during the days I'm racing and the forecast is looking good for that.

The joke amongst the female folk in my house is that my professional title should be "Professional Phone Talker" since I spend an inordinate amount of time on conference calls. As my colleagues and I decided to forgo a physical meeting in NJ today, I spent 10 hours straight from 5:30am on the phone (a record for me, I think). Yeah, I got the occasional bio-break, but it was a monster day. Fortunately, my colleagues (all on the east coast) agreed that seeing my unwashed, unshaven mug on a video-con was a bad idea. Plus, any time I get to avoid flying to Newark, I'm a happy man!

By the time I finished the call, though, I had about 40 minutes to do the following before I had to get in the car to pick kids up from pools and schools:

• 1 x 400: 100 fr, 200 IM k/d, 100 fr
• 8 x 50: on 1:00, 2 each stroke, 1 kick, 1 drill/swim
• Building up HR: straight thru
  
  • 4 x 50: 3 on 0:45 descend (33,32,31), 1 on 1:00 easy
  • 6 x 25: on 0:30, DPS, spin, build
  • 4 x 50: 3 on 0:40 hold 31/32, 1 on 1:00 easy
  
  
• Quality-ish sets:
  
  • 2 x (25-25): on 1:00, 25 fast, 25 easy
  • 3 x 50: on 0:45, 1:00, 1:15
  • 4 x (50-50): on 2:30
    
    • 50 fly at target 200 pace (32)
    • 50 easy
    
    
  • 3 x 50: on 0:45, 1:00, 1:15
  • 1 x 100: free @ 90/95%, was 1:01+ from push
  • 3 x 50: on 0:45, 1:00, 1:15
  
  

TOTAL: 2,400 SCM

Commentary:

• I put my old B70 nero comp on for this as I was feeling quite creaky and wanted a little help.
• I didn't push anything super-hard today, but felt connected fairly well with the water.
• The bonus part of the lack of flying to NJ this week means that I should be able to squeeze in a much-needed deep tissue massage tomorrow. Today marked the 10th day straight of doing something in the water and I plan to get in every day until Nationals. I started backing off today and have laid out a taper plan from here on out.
• The best news for my swimming, though, is purely professional: I've been wrestling with a way to present some material at a conference I'm going to immediately after Nationals to the point where my insomnia's been in prime form. Last night around 10:30pm, I popped out of bed and sketched out a solution. I didn't have any time today to make progress on filling in the details, but I feel confident I can complete this over the next two days, ideally giving me plenty of time for critique from my colleagues so that I can comfortably not worry about it once Nationals gets under way.

Not sure if this qualifies as High Intensity Training, but I finally started to feel some semblance of speed creeping into my freestyle. I'm sure it helped that I didn't actually time myself except for one 50, but, if perception is reality, I'll take it. In SCM:

• Warmup sets:
  
  • 1 x 600: 100 fr, 200 IM k/d, 100 fr, 200 IM d/swim
  • 4 x 100: on 1:40, gentle descend, 1:16, 1:10, 1:08, 1:05
  • 1 x 50: on 1:00, easy
  • 4 x 75: on 1:30, IM order, build kick - easy free - build stroke by 25s
  • 4 x 25: on 0:40, DPS, spin, AFAP, easy
  • 1 x 50: easy
  
  
• Main set: All 25s fast on 0:40, 1st one of each round from blocks free, all odds free, even 25s fly
  
  • 1 x 25 - 1 x 75: 75 easy on 1:20
  • 2 x 25 - 1 x 50: 50 easy on 1:00
  • 3 x 25 - 1 x 75: 75 easy on 1:40
  • 4 x 25 - 1 x 100: 100 easy on 2:20
  • 3 x 25 - 1 x 75: 75 easy on 1:40
  • 2 x 25 - 1 x 50: 50 easy on 1:00
  • 1 x 25 - 1 x 75: 75 easy
  
  
• 5 x 50:
  
  • #1 fast from blocks timed, free @ 26
  • #2 to $5, recovery on 0:45, 0:50, 0:55
  
  

TOTAL: 2,750 SCM

Commentary:

• Though I was self-timing, I feel like that last 50 time was pretty accurate, at least to the point where it was 26 something (probably even mid-to-low) rather than 27 something. I am hoping that by sprinting 50 SCM, my 50 SCY race will feel easier and will leave me with more 'in the tank' for the second 25. This was a very good workout today.

... in the water with a pure recovery swim in SCM:

• 1 x 1000: 100 fr, 200 IM kick, 100 fr, 200 IM k/d, 100 fr, 200 IM drill, 100 fr
• 10 x 100: on 1:40, w/buoy and Hans paddles just focusing on technique and consistent stroke count
• 5 x 50: on 1:15, 1st four w/fulcrum paddle single arm free down, back back; last one swim free-back

TOTAL: 2,250 SCM

Commentary:

• The pool was a perfect 78/79 degrees, maintained the last few days with the cover off from about 10am to 5pm and no heater on at all.
• This is the first time in a long time I've swum something seven days in a row and my weekly yardage topped 22K, making it my longest week of volume this year.
• My thinking for this week is to try to do 4 quality days along with 1-3 recovery days. On the quality days, I'll aim for about 400 yards/meters of fast sprinting with a total volume around 3K. My recovery days will be more in the 2K range. I'll re-evaluate this probably on Friday as I think about what kind of drop in intensity and volume I'll do for Nationals.
• One of our biggest USAS clubs in the state, Phoenix Swim Club, just let their head coach go this weekend and will be starting a national search soon. I don't know the reason for the coaching change. Though they've had issues (like many clubs) with maintaining access to their awesome facility over the years, I think they've got some longevity locked in at the pool. It'd be a sweet gig for the right coach, I think. If anyone's interested, I imagine they'll be announcing the search soon (http://www.teamunify.com/Home.jsp?team=azbest).

I got my expectations up for some faster quality work during my warmup when my cruise speed felt easy for the times, but apparently my speed only exists to a certain level:

• Warmup sets:
  
  • 1 x 400: 100 fr, 200 IM k/d, 100 fr
  • 6 x 100: on 1:40, descend in 3s, 2nd set faster than 1st
    
    • 1:18, 1:10+, 1:08
    • 1:12, 1:07, 1:04
    
    
  • 1 x 50: easy on 1:00
  • 12 x 25: on 0:40, cycle 3 (DPS, spin, AFAP) reverse IM order
  • 1 x 50: easy on 2:00
  
  
• Quality Attempt #1: 2 rounds of
  
  • 1 x 100: on 2:00, fly at target 1st 100 of 200 fly pace (1:03+)
    
    • was 1:07, 1:07+
    
    
  • 4 x 50: easy on 0:45, 1:00, 1:15, 1:30
  • 1 x 50: on 1:00, fast free, aiming for 26+
    
    • was 27 on both
    
    
  • 4 x 50: easy on 0:45, 1:00, 1:15, 1:30
  
  
• Quality Attempt #2:
  
  • 1 x 100: on 2:00, free @ target 1st 100 of 200 free pace (57)
    
    • was 1:00+
    
    
  • 6 x 50: active cool-down starting on 0:45 then adding 0:05 each
  
  

TOTAL: 3,000 SCM

Commentary:

• The upside is this: my cruise speed is coming back, a very good thing. Another solid week of more quality work should position me for a decent enough taper.
• The next upside is this: if I swim crummy at Nationals, I'll really have only wasted gas money to get to Kino and a couple of days of PTO.

I shipped out a major client deliverable right after lunch today, so was able to dive in the backyard for some quality work:

• Warmup sets: straight thru after 400
  
  • 1 x 400: 100 fr, 200 IM k/d, 100 fr
  • 4 x 100: on 1:40, gentle descend (1:16, 1:11, 1:09, 1:06)
  • 8 x 50:
    
    • 3 free on 0:40 (held 33s)
    • 1 free easy on 1:00
    • 3 back on 0:40 (37,39,40)
    • 1 free easy on 1:00
    
    
  • 12 x 25: on ~0:35, 4 each of fly, back, free, roughly
    
    • 1/2 fast - 1/2 easy
    • 1/2 easy - 1/2 fast
    • easy
    • fast
    
    
  
  
• Main set: 8 x (50-100) on 4:00
  
  • 50s fast from blocks alternating fly on odds, free on evens
  • Flys were 29, 29, 30, 30
  • Frees were all 27-
  • 100s eas
  
  
• 4 x (15-35) on whatever
  
  • From blocks focusing on start, breakout and sprint to a little beyond halfway
  • 35 easy
  
  
• 1 x 100: easy

TOTAL: 3,000 SCM

Commentary:

• My free felt better than my fly, but my fly times were comparatively better than my free.
• Going to aim to go hard again tomorrow, then cruise Sunday. If I do that, it'll make one of the first weeks ever where I've swum a workout every day of the week.