Swim Workouts

Friday AM solo swim @ Georgetown Rec Center

I just wasn't in the mood for another swim at the gym. Air temp was about 35, so I just assumed Sendero wasn't open. I actually considered just bagging an early morning swim and going to Sendero during the 11am-1pm opening...temps were around 50 then, and I probably should have.

anyway...

1200 w/u, including a bunch of breast and back

100 kick, w/board and fins
75 easy swim w/fins
25 fast fly w/fins

2 x 125, done drill/swim/back/swim/drill
25 easy free w/fins
25 fast fly w/fins

100 kick, w/board and fins
75 easy swim w/fins
25 fast fly w/fins

100 easy

8 x 150 pull @ 2:10, w/Agility paddles + buoy

100 easy

free set:
25, half easy/half fast
25 half fast/half easy
25 all easy
25 all fast

50 easy free

breast set:
50, half easy/half fast
50 half fast/half easy
50 all easy (free)
50 all fast

50 easy free

free set:
25, half easy/half fast
25 half fast/half easy
25 all easy
25 all fast

50 easy free

breast set:
50, half easy/half fast
50 half fast/half easy
50 all easy (free)
50 all fast

50 easy free

200 pull w/Catalyst paddles + buoy

100 easy free

100 fast free for time (1:11)

300 w/d

TTL: 4800 yards
75 fly
225 back
375 breast
3925 free
200 kick

toward the end, I was just going to finish up. while I was pulling I thought, "I should do a 50 fast since there's a nice digital clock." then that turned into 100...with the option to end at 50 if I didn't feel up to it. I guess that isn't a bad time for me right now. it was from a push, at the end of a workout, in a normal suit, no cap, and having lifted yesterday.

I'm growing to liking this pool more and more. it is a little further than the gym (Sendero is about 7 minutes, gym is maybe 10-15, and this is maybe 20), but worth the extra drive. A monthly membership is $60, but I can do one-off for $5, which is what I've done...after my first free visit.
I walked out on deck, saw an empty lane, grabbed it, jumped in, and went. there are some groups who swim there...I think a small masters group takes up 2-3 lanes. then after they left there was a kids group that used those lanes. I like having other people actually swimming, it seems less of a slog for me than at the gym pool where I'm either by myself, or there's people walking, or who knows what (very rarely are there others actually swimming).


Barton Springs has been closed since Wednesday due to heavy rain. If it opens up over the weekend (doubtful), I may swim there. otherwise I may go back to Deep Eddy...or just to Sendero (they should be open both days).

up to just over 8 miles YTD

Wednesday solo swim @ gym

Temps were in the low 30s and it was pouring rain, so I didn't even attempt to go to the outside pool (they are only supposed to be open if it is 40F or higher). If it had been a little cooler it would have really been a mess outside...

1200 w/u, mixing in a bunch of breast and back

100 kick w/board + fins
75 easy swim w/fins
25 fast fly w/fins

2 x 125, 25 drill/25 swim/25 stroke/25 swim/25 drill
25 easy swim w/fins
25 fast fly w/fins

100 kick w/board + fins
75 easy swim w/fins
25 fast fly w/fins

2 x 125, 25 drill/25 swim/25 stroke/25 swim/25 drill
25 easy swim w/fins
25 fast fly w/fins

100 easy

6 x 200 @ 3:00 (kept my pace below 2:50)

100 easy

4 x 100 @ 1:35, with a rolling 25 breast (1-2-3-4), remainder free
50 easy free @ 1:00
50 fast breast
50 easy free @ 1:00
50 fast breast

100 easy

6 x 150 @ 2:10, 1-5 w/buoy + Agility paddles, last no toys

100 easy

2 x 50 @ 50 w/fins... 25 back/25 free, 25 free/25 back
50 easy swim w/fins
50 fast back w/fins

75 easy free w/fins
25 fast fly w/fins

200 pull, w/buoy + Catalyst paddles

300 w/d

TTL: 6100 yards, 1 hour 40 min

125 fly
375 back
400 breast
5000 free
200 kick

this was my longest swim since I did Swim to the Moon, back in August.

I really hate the way the FLOG/GTD totals all get zero'd out at the beginning of the year, so figured this should cover me for a few days (I only swam 1500 after a few miles on the treadmill yesterday). I should probably start to build up anyway for my long swim in April.

Monday AM solo swim @ gym pool

1200 w/u, with quite a bit of breast & back

100 kick w/fins + board
75 easy swim w/fins
25 fast fly w/fins

2 x 125 w/fins, done as 25 drill/25 swim/25 back/25 swim/25 drill
25 easy swim w/fins
25 fast fly w/fins

100 kick w/fins + board
75 easy swim w/fins
25 fast fly w/fins

3 rounds of:
* 50 free @ :45
* 50 breast @ :55
* 50 free @ :50
* 50 back @ :50
* 100 free @ 1:30
* 200 pull @ 3:00 w/buoy + Agility paddles

2 rounds:
* 50 free @ :45
* 50 breast @ :55

100 easy

200 pull w/buoy + Catalyst paddles

200 w/d

TTL: 4200 yards

Fly: 75 yards
Back: 300 yards
Breast: 425 yards
Free: 3200 yards
Kick: 200 yards



I was playing around with the USMS GTD numbers and put together a nifty spreadsheet for all of my activity from 2010 to present:


2018 was my 2nd best year (volume-wise) since I've been using GTD, and I had 2 record high months (also one record low). I mostly just swam 3x/week, with small recovery swims after weights. The most swimming happened in the run-up to the 10k. Hoping to continue the trend for 2019.
Interesting that my 2nd high came right after my lowest.

Friday AM solo swim...

drove to Sendero. guards told me that heating (really natural gas) problem is still going on. water temp is 69F, no hot water in showers, no heat in locker room. I left and drove to the Georgetown Rec Center (I'm not a member so it is $5).

1000 w/u (mixed in some breast and back, and switched lanes to get one with flags, was busy when I showed up)

3 rounds:
* 100 kick w/board and fins
* 75 easy swim w/fins
* 25 fast fly w/fins

100 easy

4 x 150 pull @ 2:15, w/Catalyst paddles + buoy

100 easy

4 rounds of (all 25s on 30):
* 25, done 1/2 easy, 1/2 fast
* 25, done 1/2 fast, 1/2 easy
* 25 easy
* 25 fast
--rounds 1 & 3 were free, rounds 2 & 4 the fast was breast

5 x 200 free @ 3:00 (held about 2:48)

4 x 150 pull @ 2:10, w/Agility paddles + buoy

200 w/d

TTL: 4800 yards


this is a decent pool, for an indoor pool. I swam here a few weeks ago when the air temp was too cold for Sendero to open (they don't open if it is under 40F). the first visit was free, after that it is $5. but they do have free electric car charging; I drive a plug-in hybrid, so charged for free while I swam.

I hadn't done any speed-type work in a long time, so figured since I was inside, with a digital pace clock, I might as well. my fast 25s were on about 16, which isn't too horrible for me.

something about swimming in indoor pools...my breathing always seems a bit more labored, and I drink more water. I guess that's why I put up with Sendero, despite all the drama (plus it is only $60/year, outside, and about a 7 minute drive from home).
I just wasn't in the mood for the gym pool today, and it looks like I'll have to do that Monday if I want to swim, as both Sendero and the Rec Center are closed since it is Christmas Eve.


if the weather is decent, I'm thinking of heading down to Barton Springs this weekend. it has been a few months since I've been.
and speaking of water temps, yea the water there is usually 68-72F. I'll plan on Sunday afternoon, if it is sunny.
I managed to swim at the Bondi Icebergs pool when the water temp was 18C (about 64F), on a sunny day with air temps in the 70s (it certainly wasn't pleasant to start out, but after the initial shock, and the first 200m, I was mostly ok). I wore a cap and 2 suits.

Wednesday AM solo swim @ Sendero Springs

arrived and the lifeguards told me that there had been a problem with the natural gas at the facility. no hot water (or heat) in the locker rooms, and they said the pool water temp was 78. some guys who were there before me were already leaving. I figured that I've swum in far colder water, so 78 shouldn't be a big deal.

I think it might have been about 76. certainly still doable, but I didn't want to linger too long between sets.


1200 w/u, mixed in a bit of breast and back (plus with the cool water I just felt i needed a longer set)

100 kick w/fins + board
75 easy swim w/fins
25 fast fly (w/fins)
2 x 125, done as 25 drill/25 free/25 back/25 free/25 drill
25 easy swim w/fins
25 fast fly w/fins
100 kick w/fins + board
75 easy swim w/fins
25 fast fly (w/fins)

100 easy

500 @ 8:00, done 75 free/25 breast
500 @ 7:30, done 75 moderate/25 fast
500 @ 8:00, done 75 free/25 breast

100 easy

5 x 200 @ 2:55, w/Agility paddles + buoy

300 w/d

TTL: 4900 yards
(yea I thought about another 100 to make it an even 5000, but then thought that would just be silly)



After my swim last Wednesday (which was cut short, since the lifeguards said the chlorine level was too high), I hit 500+ miles on my GTD. First time in about 4-5 years I think. I had been hitting it regularly, but then life got in the way.
Here is my monthly breakdown:




And here is my pool list for 2018:
1. Sendero Springs Pool, Round Rock, TX
2. 24 Hour Fitness Pool, Round Rock, TX
3. YMCA of Central Texas, Round Rock, TX
4. Creekside Pool, Round Rock, TX
5. Georgetown Parks & Recreation, Georgetown, TX
6. Deep Eddy Pool, Austin, TX
7. Barton Springs Pool (I use the term, "pool," loosely), Austin, TX
8. Pickney Recreation Area, Hell, MI (for Swim to the Moon)
9. Pool at the Conrad Singapore
10. Open water at Dewata Beach, near Galle, Sri Lanka (Indian Ocean)
11. Melbourne City Baths, Melbourne Australia
12. Brunswick Baths, Brunswick Australia (about a 20 min tram ride from Melbourne)
13. Tobruk Memorial Pool, Cairns Australia
14. Cairns Esplanade Lagoon, Cairns Australia
15. Open water at the Great Barrier Reef, off the coast of Cairns Australia (Pacific Ocean)
16. Andrew Boy Charlton Pool, Sydney Australia
17. North Sydney Olympic Pool, North Sydney Australia
18. Bondi Icebergs, Sydney Australia
19. Xinghai Swimming Complex, Suzhou China
and
20. How could I forget my neighborhood pool? Highlands at Mayfield Ranch swim center. About a 5 minute walk from home.

probably the 2 most iconic pools I swam in this year were North Sydney and Bondi #17[/URL] & [/URL]:


I'm signed up for the first and last legs of the SCAR swim in April 2019, so that will kick my swimming into gear early in the year. Saguaro is about 10 miles, and Roosevelt is just a 10k.
USMS Nationals will be in Mesa at the same time, and I'm toying with the idea of swimming some events. More likely, I'll just volunteer to help out for a few hours (after swimming 10 miles, I just can't imagine racing 100 yards ).
If anyone will be going to nationals, give me a shout. I swam with the masters team at Kino for about 6-7 years so I know the pool quite well.
When I upped my distance to train for Swim to the Moon (10k) this past summer, I dropped about 5-10 pounds (not sure I want to drop more for SCAR as those lakes are a bit cooler).

wow, I haven't posted any workouts here in a while! Been swimming thought.

Friday AM solo swim @ Sendero.
I browsed the Workouts forum yesterday and adopted it a bit.

1000 w/u, with a bit of stroke

100 kick, w/board and fins (mix of dolphin and flutter)
25 easy free w/fins
25 fast fly w/fins

2 x 225 done as 25 drill/25 free/25 back/25 free/25 drill, w/fins
25 easy free w/fins
25 fast fly w/fins

100 kick, w/board and fins (mix of dolphin and flutter)
25 easy free w/fins
25 fast fly w/fins

150 easy stretch out

6 x 250 @ 3:45
(1st 50 fast on the first, 2nd on the 2nd, etc...with the last 250 all fast)

50 easy

4 x 50 breast @ 1:00

50 easy

6 x 150 @ 2:15
(1st 50 fast on the first, 2nd on the 2nd, 3rd on the third, repeat)

50 easy

4 x 50 breast @ 1:00

100 easy

200 stretch out pull, Agility paddles + buoy

200 w/d

TTL: 5200 yards

this was really a good workout! I'll have to check out that forum more often. during the second set of 50s breast I almost felt like I was going to get sick. that rarely happens when I swim solo.

the pace clock wasn't working so I had to use my watch for pacing. even though I wear it, I prefer looking at a clock...not quite sure why.
held some decent times through the workout.

Had a busy week! Been swimming, gradually getting back at it.

Monday: no swim. 40 min on hotel treadmill

Tuesday: 1300 yards in community pool

Wednesday: 3300 yards @ Sendero

Thursday: back to the gym. 6 miles on treadmill, weights, 1600 yard swim


Friday:
(I really felt yesterday's weights when I woke up! that's why I don't like to taper...)

1000 w/u, various

100 kick w/fins + board
25 easy free w/fins
25 fast fly w/fins

2 x 225 w/fins (drill/free/back/free)
25 easy free w/fins
25 fast fly w/fins


100 kick w/fins + board
25 easy free w/fins
25 fast fly w/fins

100 easy

4 x 100 @ 1:40 (4th/3rd/2nd/1st 25 breast)
100 easy free @ 1:40
100 breast (1:24)

100 easy

4 x 200 pull @ 2:55 w/buoy + Agility paddles

100 easy

4 x 100 @ 1:30

200 pull w/buoy + Catalyst paddles

200 w/d

TTL: 4100 yards, 72 min

Butterfly: 75 yards
Backstroke: 150 yards
Breaststroke: 350 yards
Freestyle: 3325 yards
Kick: 200 yards

My shoulders are mostly back to normal after the swim. My chest hurt from weights yesterday. For some reason my abs are sore...to the point that I couldn't do my normal crunches at the end of weights yesterday (but I did planks and leg raises). I'll monitor...hopefully it is just recovery and not a sign of something else.

Swim to the Moon, my first 10k, and longest continuous swim.

I can't remember when I last posted here...

Whenever I do an o/w swim, I go in with the intention to finish. Sure I have some soft target goals. But I never ever think that I'll come close to placing or anything. It is all for fun, and I use them as targets for training.

In preparation for this event, I had built up my swimming with long swims @ Barton Springs over the past few Sundays.
My max was 5.5 miles on 8/5. One of my loops there is about 450m; I stopped after loops 5, 10, 15, and 20 for some water. I swam loops 11-15 with fins, and did 21-22 with paddles. That was the first time I wore a cap and it really helped.
On Sunday 8/12 I was headed to Barton Springs when it started to pour rain. I headed to the gym pool and swam 8000 yards in about 2 hours. The first 3700 was straight through (with some stroke mixed in). Then I did 2 x 550, 2 x 500 @ 7:30, 2 x 400 @ 6:00, 2 x 300 @ 4:30, 2 x 200 @ 3:00, and 2 x 100 @ 1:30. At the end I was doing those in 1:20 and felt pretty happy.
My last lifting session was on Thurs 8/9. I went to the gym for a treadmill/stretch session on 8/14. That last week I actually tapered (really tough for me). By Friday I only swam 3000 yards.

Friday night I flew up to Michigan. It was a cluster...got to my hotel about 2am, woke up around 7:30.
They had a clinic and packet pickup that day, so I went to that. I got in the water; some of the first buoys were set up. I swam about 2 buoys out, then back again, just a very very easy stretch-out swim. My Apple Watch recorded .7 miles (that and normal walking was enough to put me over my daily goals )
Part of packet pickup was getting a cap. They had 3 colors, based on expected finish. I took a yellow one, for the slowest group (I think 3:30 and beyond).

A friend of mine from ages ago met me, we went out to dinner. I drank about 1/2 of a beer with dinner. By the time we got back to the hotel I was exhausted. I think I went to bed around 9:30pm.
My alarm went off at 4:50am. I had brought some Costco Aussie Bites with me (they're my go-to snack before workouts), and I ate some. Got ready and drove back to Halfmoon Lake. Was there in plenty of time.

They tried a new start this year, and it was something I had never seen before. The super-fast guys (who had a predicted finish of 2:20 or less) went off in a wave. From there they moved to the red caps, then gray, then yellow. I had positioned myself toward the front of the yellow. We went 3 seconds apart. So there was a clock time (from that first wave), then a chip time, from when I went over the starting matt.

Initially I had some goggle problems, seemed like many people were passing me. Finally got that somewhat fixed and got to swimming. Before I knew it I was passing people. Everyone with the yellow (slowest group) cap. Then I started to see gray caps.

The course went across Halfmoon Lake, then through some channels, through a smaller lake, more channels, then into Patterson Lake. They had said that the last channel was very narrow. I had it in my mind that I wanted to get through there before those fast studs were on their way back (the thought of swimming against that pushback gave me shudders). As I progressed along the course, I kept passing people. I got through that last channel and into Patterson Lake, no sign of anyone coming toward me. I started to curve one way into the lake when I noticed the group coming toward that channel. I probably missed them by 30 yards.

Had a few sighting issues across Patterson Lake; the kayakers/paddleboarders yelled at me a few times, but I got back on course. Just before the turnaround I passed my first red cap
We had to get out of the water, have someone mark us off on a checklist, then get back in the water. They had some water there, so I drank some, then got back in. The clock time there said something like 1:32. I thought, "well that can't be right." But I wasn't about to waste time talking about it. It certainly boosted my ego a bit. That would be about as fast as my fastest 5k, and I didn't start at the clock time either.

The trip back was much busier. The 5k swim had started from the turnaround, so I was passing all of those people along the way (and I didn't know those cap colors, other than that they were different). I had to slow a bit through the channels, as there were still some 10k'ers going out when I was going back.

Before the swim another guy had told me that when I got back to Halfmoon Lake that there was about 2500m yet to go. Not sure if that is helpful or hurtful...but it was certainly encouraging when I got back into that lake. At least the narrow channels were done with.
I was able to swim with some folks at that point, at least for short bits until I eventually passed them.

In addition to the 10k and 5k, there were shorter swims, I think 1.5 mile and .5. One of them had a Unicorn float as their turnaround. That was a pleasant sight! Those races also started later, so it got quite busy from then to the finish. It still seemed like I was passing so many people. I just kept at it.
Before I knew it, I saw the finish chute. That was when I really started to turn things on. I swam all the way until the water was about 4-6" deep...then I got up (after initially stumbling), and made my way to the finish. They announced my name, that I was from Texas, and that I was the 3rd Texan to finish the 10k. I think the clock time was 3:02.

I had made arrangements with my friend and another who lived nearby to meet at the race finish. The one guy rode his bike over from the hotel. The gal met him there. I had told them it would take me 3-1/2 to 4 hours and not to rush. They had just gotten there 2 minutes before I got out. It was so nice to see them! (so often I do these swims alone and it does make a difference to see someone you know).

So I finished in 2:54:34, and even placed 4th in my age group. 51st overall out of 156, and 29th out of 85 males. My Apple Watch only registered 5.7 miles, but I know I kept to the course (kayakers/paddleboarders yelled at me a few times). Race was farily well-run...biggest complaint would be restrooms before. There were supposed to be several aid stations along the way; I only found 1, stopped there on the way out and back, and grabbed water at the turnaround. If this time is real, I guess it means that all of my recent training paid off. I'm still sifting through the pictures, none show up for my race number.
PS: I wore a suit that had Smokey Bear on the rear, so was easy to spot. I did get a few comments from women before and after the swim.


View of the lake on Saturday:


The course from my Apple Watch:


My friend Barb (who I hadn't seen in 25 years) meeting me at the finish:



My official results.

Now I'm thinking of my next events. Probably the Highland Lakes Challenge this fall.

Sunday:
Another swim @ Barton Springs.

My goal was 20 loops...and I fell short with just 18.
My watch registered:
4.75 miles
2 hours 47 min
2094 active calories (2405 total)

Met some friends and chatted for a bit so had a little bit of a late start (about 6:45 am). Water seemed cooler than last week, but I thought I could go with it.
As I swam in to turn near where we started, I kept an eye out for them. After 5 loops I saw them, they had done 4 and were calling it quits. I pressed on.
Other than that brief (maybe 20-30 seconds) stop, I didn't stop at all. And that was part of my downfall. I really had a tough time warming myself back up again. My arms felt like they would fall off, especially on that last loop.

Lessons learned:
* I hiked 6+ miles on Saturday morning, then swam 3000 yards in the gym pool that afternoon. I think I can skip that swim when I'm doing a monster swim on Sunday morning. (when I think about it, I ended up swimming over 10k between both swims)
* I did bring a water bottle, but didn't drink from it until I finished. It would have been tough to get at it if I wanted it. I noticed some people leaving bottles and fins close to the edge. I need to do that next time. Just a quick break, swig a sip or so, then press on. Maybe every 5 loops.
* If I feel that chilly, I really should wear a cap. I truly hate it, but most o/w swims require it (the 10k I'm doing does), so I should probably get used to it.
* Start earlier. Even 15 min makes a big difference in the crowd size. By the time I was leaving, it was really crazy there. Almost ran into some kids on the last few loops.

I really didn't feel hungry, but ate a protein bar in my car on the way home, then ate breakfast anyway. I mostly vegged on the recliner in front of the tv (with a blanket) for much of the day.
Later I went to the gym and did an easy 30 min on the treadmill--just to warm up. Between that, and a very easy 400 in the pool, and some time in the hot tub, I finally felt ok.

Barton Springs even looks great after a bad swim, and seeing this made me feel a bit better when I got out:



Monday AM solo swim @ Sendero
was still feeling a bit weak, so majorly modified...

1400 w/u, with a ton of backstroke (made my arms feel better)

100 kick, w/fins + board
50, done easy back/easy free w/fins

2 rounds (25 drill/25 free/25 back/25 free/25 drill) w/fins
50, done easy back/easy free w/fins

100 kick, w/fins + board
50, done easy back/easy free w/fins

100 easy

10 x 100 @ 1:40, done 75 free, 25 stroke. back on 3, 6, 9, the others breast

200 w/d

TTL: 3400 yards

Backstroke: 350 yards
Breaststroke: 350 yards
Freestyle: 2500 yards
Kick: 200 yards

It felt nice to just stretch out and not really worry about what I was doing too much.


I think I'll do 1 more long swim next Sunday (without the swim on Saturday), and with making the modifications I hope to finally get to that 20 loops, around 5 miles. Then begin my taper for the 10k event on Aug 19. It may not be pretty, but I think I can finish.

Wednesday solo swim @ Sendero

700 w/u various

100 kick w/fins + board
25 easy free w/fins
25 fast fly w/fins

2 x (25 drill/25 free/25 back/25 free/25 drill)
25 easy free w/fins
25 fast fly w/fins

100 kick w/fins + board
25 easy free w/fins
25 fast fly w/fins

100 easy

Main sets:

500 free
400 pull w/buoy + Catalyst paddles
300, done as 50 free/25 breast (x4)
200 w/fins, 75 free/25 back (x2)
100 kick w/fins + board; 25 easy flutter/25 fast dolphin

2 x 50, 25 free/25 breast, 25 breast/25 free

4 x 25 IMO (with healthy rest after the fly), no equipment

300 pull w/buoy + Agility paddles

200 w/d

TTL: 3600 yards

Butterfly: 100 yards
Backstroke: 175 yards
Breaststroke: 275 yards
Freestyle: 2750 yards
Kick: 300 yards


I woke up very sore this morning, probably from weights at the gym yesterday. was so tempted to just skip the swim, but I dragged myself over there.
I haven't swum any fly without fins in a few months, and I definitely felt that 25. I probably rested 10 seconds or more after it (according to my watch my time was 16, actually similar to with fins earlier in my workout). Perhaps some day I'll be at a point where I can easily swim fly effortlessly.
I didn't have a workout planned for today. thought of doing 200s or something else that sounded boring, then I thought up this. ended up being a decent workout. not the volume I usually get in (usually around 4k), but I'll make that up with my long swim on Sunday. This was a little more stroke than normal.

Monday AM solo swim @ Sender Springs

800 w/u various

100 kick w/fins + board
50 easy free w/fins
50 fast fly w/fins

2 rounds (25 drill/25 free/25 back/25 free/25 drill)
50 easy free w/fins
50 fast fly w/fins

100 kick w/fins + board
50 easy free w/fins
50 fast fly w/fins

100 easy

2 rounds:
50, 25 breast/25 free @ :55
50, 25 free/25 breast @ :55
easy 50 free @ :55
50 breast fast

100 easy

5 x 200 @ 3:00

100 easy

set w/fins:
50, 25 back/25 free @ :55
50, 25 free/25 back @ :55
50 easy free @ :55
50 back fast

50 easy
50 breast fast

50 easy
50 free fast

100 w/d

TTL: 3700 yards

The aerator was fixed and running this morning! It may be psychological, but there's something about seeing that water going, some hitting me when I swim under it, that makes me feel cooler.

I hadn't done fast 50s in forever. even though I was a little sore from yesterday, maybe the aerator gave me motivation to do it today. had some great times (for me):
* first 50s breast: both 38
* 50 back w/fins: 33
* next 50 breast: 40
* 50 fast free: 29

It felt great to get under 30 on that 50, especially at the end of a workout.
Even on the 200s, I comfortably held 2:45.


yesterday I did another swim @ Barton Springs. started a little later this time, at 6:30, so I wouldn't have to swim in the dark (that kind of freaked me out last week). I stayed a little later and got in 2 hours. I stopped just once, after 10 loops, then did another 7.
my watch had me swimming just under 6 miles, but realistically I think I was about 4.4
it was getting busy, especially toward the end, but most people really didn't get in my way. There's one area where they stand, some go off the diving board, or float.
and I really love the water temp at Barton Springs!
I met a swimming friend I know from AZ (we swam masters together in Tucson, then we both moved to Phoenix and swam with the ASU group). she's lived in the area for 8 years and this was her first time at Barton Springs. she only did 5 loops, then took this picture after she got out:


I think I'll do 1-2 more long swims at Barton Springs (2-1/2 hours or so) before I begin my taper for my event, on Aug 19.
I've heard mixed things about the water temp there; the website says 70-75, but some who've done it recently said it could be 78. I may swim at a normal lake once or twice before (but after my peak swim). it won't be long, about 90 min.

Monday AM solo swim @ Sendero Springs

1000 w/u various

100 kick w/fins + board
25 easy free w/fins
25 fast fly w/fins

2 x (25 drill/25 swim/25 back/25 swim/25 drill) w/fins
25 easy free w/fins
25 fast fly w/fins

100 kick w/fins + board
25 easy free w/fins
25 fast fly w/fins

easy 125 swim


4 x 200 @ 3:00

easy 75 swim

3 x 200 pull w/buoy + Agility paddles @ 3:00

200 w/d

TTL: 3400, 58 min

Butterfly: 75 yards
Breaststroke: 150 yards
Backstroke: 200 yards
Freestyle: 2775 yards
Kick: 200 yards


I was a bit tired from doing a longer swim yesterday, so just took things easy today. plus the water was a little warm.


yesterday, I drove down to Barton Springs and swam somwhere around 3.5 to 3.7 miles (my Apple Watch got a bit squirrley and recorded 4.4 miles). The water there is always around 68, kind of took my breath away when I first got in, but I was fine once I settled into a decent pace.
Saw an amazing sunrise over downtown Austin. It got pretty busy by the time I was finishing up. There's all kinds of swimmers and triathletes (yea some in wetsuits).

Monday AM solo swim @ Sendero

900 w/u various

2 rounds:
* 100 kick, w/fins + board
* 25 easy free
* 25 fast fly

100 easy

25 easy (easier to see clock)

4 x 600 @ 9:00

75 easy

200 pull w/Agility paddles + buoy

200 w/d

TTL: 4200 yards (67 min)
Butterfly: 50 yards
Backstroke: 100 yards
Breaststroke: 150 yards
Freestyle: 3700 yards
Kick: 200 yards

thankfully the storms held off until later in the morning so the pool was open today. there were 5 of us at various points for lap swim. I swam right up until 7am, when the kids were starting to get in the water.

my times for the 600s were't too bad; the last was 8:22. 9 min gives plenty of rest, enough to recover a bit in between.

the rain came back in full force after I swam. I had enough of a break to take the dogs out for walks. then I got out for a walk, was a mile from home when I got caught in a downpour. was completely drenched by the time I got home.

Saturday: swam just 2900 in the gym pool. main set was 10 x 100 @ 1:30
backstroke: 50 yards
butterfly: 50 yards
breaststroke: 125 yards
freestyle: 2475 yards
kick: 200 yards


Sunday afternoon solo swim @ Sendero

1100 w/u various

2 rounds w/fins:
* 100 kick w/fins + board
* 25 easy free
* 25 fast fly

100 easy

25 easy (get to the other side to better see the clock)

main set (ladder):
50-100-150-200-250-300-300-250-200-150-100-50 all @ :45/50 pace

easy 25 back (get back to other side)

3 x 150 pull w/buoy + Agility paddles @ 2:05
easy 100

50, done 25 breast/25 free @ :50
50, done 25 bree/25 breast @ :50
easy 50 free @ 1:00
50 fast breast

200 pull w/buoy + Catalyst paddles

300 w/d

TTL: 4900 yards
50 yards butterly
150 yards backstroke
250 yards breaststroke
4250 yards freestyle
200 yards kick

there were off/on storms during the day. I didn't see any lightninig, but when I got to the pool the guard said there had been a strike 12 min prior so I couldn't swim for 18 min. I considered just going to the gym pool...but waited in my car then went back. I think they were surprised.
had the pool to myself for the whole warmup. then a family came and were playing in the open area. toward the end a guy came and got in the next lane swimming laps.

I used to do ladder sets all the time, but can't remember the last time I had done one. I'm always surprised how much rest I get on the longer swims. actually I still got a decent amount on the way back down. that 50 free was :36, and the 50 breast 41.

Wednesday: went down to Deep Eddy pool and swam a whopping ~6700 yards. Pool is 100 feet long (about 33.3 yards), so distance is approximate.
I didn't write down my specifics and don't remember everything. Here's my watch stroke breakdown:
backstroke: 66 yards (no flags)
butterfly: 99 yards
breaststroke: 462 yards
freestyle: 5906 yards
plus I did some kicking, about 266 yards

the water is so nice and cool that I felt like I could swim all day!



Thursday: just a short 1600 yards in the gym pool, after treadmill and weights:
backstroke: 50 yards
breaststroke: 125 yards
freestyle: 1425 yards



Friday:
got woken up at 4:30 am to storms. I was optimistic that Sendero would be open (storms had cleared out by then); I drove over there and a lifeguard said no....so off to the gym pool I went.

1200 w/u various

100 kick w/fins + board
25 free w/fins
25 fast fly w/fins

2 x 125 w/fins done as 25 drill/25 free/25 back/25 free/25 drill
25 free w/fins
25 fast fly w/fins

100 kick w/fins + board
25 free w/fins
25 fast fly w/fins

100 easy

6 x 150 @ 2:15

100 easy

2 rounds:
* 25 breast/25 free @ :50
* 25 free/25 breast @ :50
* 50 easy free @ 1:00
* 50 fast breast
* 100 easy

3 x 200 pull w/Agility paddles + buoy @ 2:50

200 w/d

TTL: 4300 yards
butterfly: 75 yards
backstroke: 150 yards
breaststroke: 375 yards
freestyle: 3500 yards
(plus kicking: 200 yards)

just made the most of swimming in the indoor gym pool for a longer set. there were a few others who swam in the other lane (it is only 2 lanes), but no one bothered me.
felt decent though much of the swim. my fast breast were 42 and 40, which is good for me.

Monday AM solo swim @ Sendero

800 w/u various

100 kick w/fins + board
25 easy free w/fins
25 fast fly w/fins

2 x 25 drill/25 swim/25 back/25 swim/25 drill w/fins
25 easy free w/fins
25 fast fly w/fins

100 kick w/fins + board
25 easy free w/fins
25 fast fly w/fins

75 easy (to get to the other side, easier to see the clock)

10 x 200 @ 3:00

125 easy

250 pull w/Agility paddles + buoy

200 w/d

TTL: 4100 yards
Butterfly: 75 yards
Backstroke: 100 yards
Breaststroke: 125 yards
Freestyle: 3600 yards
Kick: 200 yards

didn't get much recovery time between swimming yesterday afternoon and this morning, but really wanted to swim again.
The aerator was running (it ran overnight), so the water was noticeably cooler than yesterday. plus it sprayed over me so I got a little cool water on my back periodically.

When I swam with the ASU masters team, doing 10 x 200 @ 3:00 was a long-standing joke. It seemed like one of the coaches used to give us that set every 2-3 weeks.
But now, I can't even remember the last time I did that set, and truly it is pretty easy to keep track, knocks out a good chunk of distance, and gives a good aerobic set. I held 2:45 through the whole thing (maybe a little faster at the end).

Sunday PM solo swim @ Sendero Springs (SCY)

1100 w/u mixed (after 200 did 75 free/25 stroke for a bit)

two rounds of:
* 100 kick w/fins + board
* 25 easy free w/fins
* 25 fast fly w/fins

100 easy

25 easy (to the other end so I can better see the clock)

5 x 500 @ 7:20

125 easy

500 pull w/Agility paddles + buoy

100 easy

50 done 25 breast/25 free @ :55
50 done 25 free/25 breast @ :55
50 easy free @ :55
50 fast breast @ 55
50 easy free @ 1:00
50 fast breast (about 42)

300 w/d various

TTl: 5400 yards

Butterfly: 50 yd
Backstroke: 150 yd
Breaststroke: 300 yd
Freestyle: 4700 yd
Kick: 200 yd
(didn't quite meet my goal of 10% of workout non-free, unless I count kicking)


I've been swimming fairly regularly, but can't even remember when I last posted a workout.
Last Sunday I had resigned myself to swim in the crappy gym pool, but figured I'd drive by Sendero and see how it looked. there were maybe 10 people there, 3 lanes set up and an open area. for much of the time I was there (I swam about 3500 then) I was the only lap swimmer.
so I figured I'd give it a shot again today. there were maybe 6 people in the open area and me. yea the temp was 100+, but I had loaded on sunblock. the water wasn't nearly as warm as I expected (it certainly wasn't cool but I've been in much warmer).

I held about 7 to 7:05 for the 500s swim, then 6:45 pulling.
and I was happy with the 42s 50 breast at the end of that set.


I signed up for the 10k Swim to the Moon yesterday. I've been toying with the thought of getting into some longer swims. I've done a bunch of 5k's, not really much longer. I found out about this through a Facebook group, and oddly just re-connected with an old friend from my Army days who lives in that area who I'll visit too.
so I'll be trying to get some 5-6k (or higher) workouts leading up to that.
they wanted an estimated finish. I put 4 hours (the cutoff is 5). my Lake George 5k last year was 1:45 with some pretty rough chop (and contact/goggle issues). prior 5k's in better conditions were 1:30 or so. with any luck, and good conditions, I should realistically finish in around 3:30.

quick catch-up:

caught some nasty cold during my travels (I'm assuming). it hit me pretty hard last weekend.
Monday 5/21: off
Tuesday 5/22: 2400m PM swim @ Creekside (thought I was feeling better)
Wednesday 5/23: off
Thursday 5/24: off
Friday 5/25: 4000 yard AM swim @ Sendero (felt decent)
Saturday 5/26: 2800 yard PM swim @ gym
Sunday 5/27: 2200 yard AM swim @ community pool


Monday 5/28: AM solo swim at Deep Eddy Pool or Deep Eddy

Pools are both 33.33 yards long (yea makes it tricky figuring out sets); I'll just note lengths below

this is essentially 2 freshwater pools, every day one of them gets fully drained/refilled. last night was the lap pool's turn. it wasn't quite full when they opened (8am), so I staked out a lane at the lap pool and jumped in the rec pool for a short swim:

easy w/u: 8 lengths
TTL: about 266 yards

moved to main lap pool:

continued w/u: 14 lengths

6 rounds of 4 lengths, 3 free/1 breast

8 lengths kick (fins + board), evens dolphin/odds flutter

2 rounds (w/fins):
* 2 rounds (5 lengths, drill/free/back/free/drill)
* 1 length easy free
* 1 length fast fly

6 x (4 lengths free swim)

6 x (5 lengths pull w/Agility paddles + buoy)

6 x (4 lengths swim, 3 free/1 breast)

6 x (5 lengths pull w/Catalyst paddles + buoy)

200 w/d

TTL: 178 lengths, about 5927 yards
Butterfly: about 66 yards
Backstroke: about 132 yards
Breaststroke: about 462 yards
Freestyle: about 4950 yards
Kick: about 266 yards


Basically I just treated a length as I would in a 25 yard/m pool. It was easier to do that than figure out what I had swum while I was still in the pool. I set the distance on my Apple watch at 33 yards, which was a little short of the 33.3

in the time I was swimming I shared the lane with 3 other swimmers. right as I was getting in a guy asked if he could share (I asked circle/split, he wanted split and was glad as we weren't close in speed). as soon as he got out a woman got in, and I think she swam about 30 min (closer in speed, but still off a bit). as soon as she got out another woman jumped in, and that last one did a bunch of fly (she said something about every 4th length, but it didn't seem quite that way). That last one was the closest in speed to me of the 3, and I probably could have circled with her, if we had someone else close. As I got out of the pool, a guy asked if I was done, and he jumped in. Needless to say, it was a busy morning at the pool

as the pool is spring fed, the water was a little brisk (some said cold, I think that is a bit extreme). the rec pool was probably about 76/77, but the lap pool was about 73F. after swimming in outdoor pools that aren't spring fed and are much warmer, I felt like I could swim all day...that cool water really felt great.
There's a few pictures of the pool on my Instagram feed.

Friday AM solo swim @ Sendero Springs (SCY)

800 w/u

500 done as 100 moderate/25 fast breast
500 done as 100 moderate/25 fast free

2 rounds of (fins):
25 easy free
25 fast fly
100 kick, w/fins + board

2 rounds of (fins):
25 easy free
25 fast fly

100 easy

3 rounds of:
* 100: 75 free/25 stroke
* 100: 50 free/25 stroke/25 free
* 100: 25 free/25 stroke/50 free
* 100: 25 stroke/75 free
--rounds 1 & 3 stroke = breast @ 1:35
--round 2 stroke = back @ 1:30
--easy 50 between rounds 1 & 2

100 easy

8 x 125 pull @ 1:45, w/Agility paddles + buoy

4 x 100 @ 1:30

200 w/d

TTL: 5800 yards, done as:
* 100 fly
* 225 back
* 400 breast
* 4875 free
* 200 kick

wasn't quite as busy at the pool this morning. we were missing 2 guys who are usually together and HAVE to swim in lanes 4 & 5. there was one time when the guards had trouble pulling tarps and could only get an end one off...and the guys left. they're not even that fast, and other than being in the middle, there really isn't anything special about those lanes (I've swum in every lane at some point).
I actually prefer lane 6, simply because there are no jets along either wall, so I don't have to worry about where I do turns. but I'll swim in any other lane if that isn't available. I prefer to avoid wall lanes, but if that's all that's open, I'll take it.

I liked mixing up my stroke set, and proved to myself that my backstroke is indeed faster than my breaststroke. it wasn't always that way. I thought I'd need to do the same intervals for all...but in reality I surprised myself.
Then I again surprised myself with those 125s pull @ 1:45. I really got into a good rhythm on that.
However, when I started to do those last 100s, well I was pretty spent. It was a struggle holding 1:30.

Pulling myself out of the pool I really felt that workout. Plus I'm sure weights yesterday (biceps + back) added to it.

Tuesday PM solo swim @ Creekside Pool (SCM)

700 w/u

200 kick (mix of dolphin and flutter), w/fins and board

2 x 125 w/fins: mix of 25s drill/25 back/25s free (backstroke flags only on one side so I adjusted)
25 easy free
25 fly w/fins

2 x 125 w/fins: mix of 25s drill/25 back/25s free (backstroke flags only on one side so I adjusted)
25 easy free
25 fly w/fins

100 easy

4 x 150 pull w/Agility paddles + buoy

100 easy

4 x 50s--
* 50 breast
* 25 breast/25 free
* 25 free/25 breast
* 50 breast

300 w/d

TTL: 2800m (53 min)

Butterfly: 50m
Backstroke: 150m
Breaststroke: 200m
Freestyle: 2200m
Kick: 200m

I didn't realize this pool was SCM; been ages since I've swum SCM, and most of that time was in LCM pools with a bulkhead. at first I thought I was just off, after being out of the water for a few days.
The pool has definitely seen better days, but it was nice to get in a short shake-out swim after a few days off.
this pool isn't heated, so is only open May to Sep; but the water temp was fine, if anything I'd like a little cooler.
There were 4 of us doing laps. When I walked in I saw a guy I know from swimming at Sendero. there were a few kids who wandered across the lap lanes, but it wasn't too obtrusive.

there was no pace clock, so I just swam on feel. between coming after a few days off and SCM, that was probably best anyway.

________________

Wednesday AM solo swim @ Sendero Springs (SCY)

800 w/u

500 done as 4 rounds (100 moderate/25 fast)

500 done as 4 rounds (100 moderate/25 fast breast)

200 kick w/fins and board (mix of dolphin and flutter)

2 rounds (w/fins):
* 25 easy free
* 25 fast fly
* 2 x 125 (25 drill/25 free/25 back/25 free/25 drill)

2 rounds (w/fins):
* 25 easy free @ :25
* 25 fast fly @ :25

8 x 100 @ 1:35, done as 2 rounds:
* 75 free/25 breast
* 50 free/25 breast/25 free
* 25 free/25 breast/50 free
* 25 breast/75 free

6 x 150 pull @ 2:05 (w/Agility paddles + buoy)

8 x 100 @ 1:30

200 w/d

TTL: 5400 yards, 89 min (I chatted a bit )

Butterfly: 100 yards
Backstroke: 150 yards
Breaststroke: 425 yards
Freestyle: 4525 yards
Kick: 200 yards

I was running a little late, but thankfully when I arrived at the pool my usual lane was still vacant. At one point all 8 lanes were taken, but that didn't last too long.

a bunch of people seemed to get out right around my 2500 mark; I had stopped after 100 easy and chatted with a few. even though there's no team at this pool anymore, it is mostly the same swimmers. plus several of us swam on the team when there was one.

with the sun rising earlier, I was able to start using the pace clock a bit earlier, while stopped at the 'other' side of the pool during my drill sets, I looked over and saw it quite clearly.