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  1. Wednesday 5/20/2020

    AM LCM Solo @ LRRC

    Air Temp: 55*
    Pool Temp: 70
    * So much cooler because I swam at 6:00 am.

    2x300 @ :20 rest w/ SNKL
    #1 - 75 FR/25 H.A.S. kick
    #2 - 75 FR/25 scull

    4x200 @ 2:40 (2:37, 2:38, 2:38, 2:38)
    1:20 REST
    3x200 @ 2:40 (2:36, 2:38, 2:37)
    1:20 REST
    2x200 @ 2:40 (2:34, 2:35)
    1:20 REST
    200 @ 2:40 (2:27) <-- N.S. 1:14/1:13

    9x100 @ 1:40 SMOOTH FR kick w/ fins + BD

    Total: 3500

    Updated May 20th, 2020 at 05:56 PM by Calvin S

    Categories
    Swim Workouts
  2. 5|19|20 LCM

    First swim since last blog entry


    3 x 50fr/50bk/100 fr on 6:00
    2 x 50fr/150bk (fins) on 5:00
    1 x 50fr/50bk (fins)
    4 x 50 flutter kick on 2:00


    My right ankle needs to break back in to swimming

    Updated May 19th, 2020 at 06:47 PM by __steve__

    Categories
    Uncategorized
  3. Tuesday 05192020

    by , May 19th, 2020 at 03:02 PM (aztimm's training blog)
    Since the lockdown and closures were in place, I managed to swim in a local lake. Initially it was twice a week, then I increased that to 3, and maybe 4 a few times. The drive to the lake was about 30-40 minutes, there is a fee for park entry, and tolls for part of the drive there. So not free, but not crazy expensive either. But it really helped keep my sanity.
    When I first started, the water temp was in the low 60s. One day a friend told me he recorded 64F.
    We swam at Emma Long Park in Austin. There is a mostly enclosed swimming area, a beach entry between 2 docks and a rope with red buoys at the deep side. There is also a, "boat free zone," marked with buoys in the lake proper. When I first started I just swam in the enclosed area. But one day there were 5 of us, and really not enough room. One person was going out in the lake, and everyone went. There is a course in that zone, marked with buoys, that goes about 1/2 mile. After that I mostly just swam out in the lake proper, usually 3 to 3.5 miles.

    My local pools re-opened this week! Some new rules, lap swimming only, 1 person per lane, and you can only stay for an hour.
    Yesterday (Monday) was the first day. I asked a lifeguard before I got in if I had to get out in an hour or if that was only if someone was waiting. She said the latter, so I figured I'd do 90 min or so. After 70 minutes, another lifeguard poked me with a rescue tube and told me that the first lifeguard was incorrect and I needed to get out. They let me do 100 easy, and it gave me 4300 yards.


    Tuesday AM solo swim @ Sendero (SCY)
    1500 w/u (some stroke)

    100 kick w/fins and board
    4 x 125 w/fins, 25 drill/25 free/25 stroke/25 free/25 drill
    100 kick w/fins and board
    25 free w/fins
    25 fly w/fins
    100 easy

    9 x 100 @ 1:35 (a few @ 1:30)

    50 done 25 breast/25 free
    50 done 25 free/25 breast
    50 easy free
    50 fast breast

    200 w/d

    TTL: 3700 yards (about 61 min)
    water temp about 78F


    Tuesday AM solo swim @ Creekside (SCM)
    900 free (w/u and build)
    800 pull w/Agility paddles + buoy
    700 swim
    600 pull w/Catalyst paddles + buoy

    200 w/d

    TTL: 3200m (about 50 minutes)
    water temp about 80F


    I didn't say a word to the lifeguards at Sendero, but when I checked in the one guard told me there was an hour limit.
    When I checked in at Creekside, one of the guards asked, "didn't I see you at Sendero earlier?" I said yea, but this is a way to get in a longer swim

    after mostly longer all-free open water swims, with no intervals, I thought I'd struggle with 100s @ 1:35. after a few I saw I was coming in at 1:20ish, so did a few on 1:30.

    I wasn't sure I'd do a, 'double', but had a set of 800-700-600-500 planned. only I goofed and did more on my first round, so just kept it up.
    I've done workouts between 50m and 25 yards (and v/v) when switching pools around, but I don't think I've ever done 25 yards to 25m so close together. and truthfully I can't remember the last time I swam in a 25m pool, probably this one last year. but it really didn't take much to adjust.

    as I left Creekside, one of the guards asked me, "are you going back to Sendero?" I said, "that's a good idea. maybe I'll try that on a weekend "

    I understand that they have the hour rule in place to discourage people from just floating around and to keep people from congregating together. and probably 95%+ of the people who use these pools don't even swim an hour. I talked to the aquatics office yesterday, just to verify, and they pretty much said, "that's the rule." The gal I spoke with actually said that I could go from one pool to the other and be fine, or go back later in the day (I'm not sure if I can go from S to C then back to S though).
    I was the only swimmer in the pool when I left Sendero (so it was then empty, 8 lanes), and there were 2 others with me at Creekside (it is 6 lanes). they left before I did but one guy was getting in as I left there.

    I won't do this every day, but figure maybe 1-2 times a week I'll get in a little extra. and SCM mixes things up a bit too.
    Categories
    Swim Workouts
  4. Tuesday 5/19/2020

    AM SCY Solo @ LRRC “Threshold”

    400 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    8x50 @ 1:00 “Progressive Freestyle” w/ SNKL
    8x25 @ :30 V.S.
    200 EZ

    100 @ 1:05
    100 @ 1:20
    2x100 @ 1:05
    100 @ 1:30
    3x100 @ 1:05
    100 @ 1:40
    3x100 @ 1:05
    100 @ 1:30
    2x100 @ 1:05
    100 @ 1:20
    100 @ 1:05

    300 EZ FR kick w/ fins + BD

    Total: 3500
    Categories
    Swim Workouts
  5. Monday 5/18/2020

    PM LCM w/ Trip + Marvin @ LRRC "Break on through, to the other side"

    Air Temp: 73
    Pool Temp: 73++

    Trip said it was the one year anniversary of (a) me dropping a nearly lifetime best 400M FR after being basically out of the water for 10 days on a Disney Cruise, and (b) him going over 5:00 in the 400M FR twice in one month (he said that had never happened before). Ergo, we did THIS:

    4x300 w/ fins + SNKL
    1 @ 4:45 FR kick H.A.S.
    1 @ 4:25 100 swim/200 kick H.A.S.
    1 @ 4:05 200 swim/100 kick H.A.S.
    1 @ 3:45 swim

    100 SMOOTH
    4x25 @ :30 V.S.
    100 SMOOTH

    4x400 @ 6:00 MUST HOLD UNDER 5:00 (4:56, 4:58, 4:59+, 4:59-**)
    ** BONUS 1:00 after #3

    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  6. Sunday 5/17/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 73
    Pool Temp: 72

    2x
    4x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :15 REST
    4x100 @ 2:15 "Rouse 100s" w/ fins

    6x300 @ 4:30
    3 - tight D1-3 but HOLD UNDER 3:50 (3:48, 3:47+, 3:47-)
    3 - D1-3 to FAST (4:11, 3:57+, 3:42)

    7x100 @ 1:45 FR kick H.A.S. w/ fins + SNKL

    Total: 4500
    Categories
    Swim Workouts
  7. Friday 5/15/2020

    PM LCM Solo (last 4 100s w/ Trip) @ LRRC

    Air Temp: 77
    Pool Temp: 70

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :15 REST

    2x
    3x100 @ 2:15 "Rouse 100s" w/ fins
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    3x100 @ 1:40 light D1-3 (1:20+, 1:19, 1:17+)
    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  8. Thursday 5/14/2020

    PM LCM Solo @ LRRC

    Air Temp: 77
    Pool Temp: 68

    5x100 @ :10 rest 75 FR kick H.A.S./25 scull w/ SNKL

    8x200 @ 3:10 FR kick H.A.S. 12.5M UW off all walls w/ fins + SNKL
    #1 - first 25 UW
    #2 - second 25 UW
    #3 - etc.

    100 FLOAT

    Total: 2200
    Categories
    Swim Workouts
  9. Wednesday 5/13/2020

    PM LCM Solo @ LRRC

    Air Temp: 77
    Pool Temp: 66

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 swim
    300 @ 3:45 swim

    4x100 @ 1:30 SMOOTH

    100 EZ

    Total: 2300

    Updated May 14th, 2020 at 03:54 PM by Calvin S

    Categories
    Swim Workouts
  10. Tuesday 5/12/2020

    PM SCY Solo @ LRRC

    500 swim every 4th 25 head-up scull

    12x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW FL kick
    even: first 25 UW FL kick

    2x200 @ :20 rest 25 FR/25 BR kick w/ BD

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  11. Monday 5/11/2020

    PM LCM Solo @ LRRC "A Case of the Mondays"

    Air Temp: 66
    Pool Temp: 69++

    8x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 REST

    Total: 1200

    Still felt run down from Thursday/Friday/Saturday. Taking Sunday off didn't do enough. I just checked out halfway through warm-up. Sometimes you just need a mental health day at the pool
    Categories
    Swim Workouts
  12. Saturday 5/9/2020

    PM SCY w/ Srdan @ LRRC "Power, Speed, Lactic Hold"

    400 swim every 4th 25 head-up scull
    4x100 @ 1:30 50 BK/50 FR pull
    400 50 FR/50 FL kick w/ fins + BD

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x50 D1-4 w/ interval
    1 @ :45
    1 @ :40
    1 @ :35
    1 @ :30

    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim

    200 EZ

    3x
    6x25 @ 1:00 12.5 BLUE/12.5 EZ (I forgot my parachute so my pocket drag suit had to suffice here for resistance)
    100 @ 2:00 push PURPLE (54.6, 54.5, 54.0)
    3x100 @ 1:15 "Lactic Hold" w/ 4/6/2 turns
    1:15 REST

    350 EZ FR kick w/ fins + BD

    Total: 4000

    Srdan and I absolutely shredded this practice. He was 54.6, 56.1, 54.6 for his three push 100s. My times were a little slower than last time we did this on 4/25, but I was far more consistent. We had initially planned to go off the blocks LCM, but the staff had not installed the blocks yet, so the plan is next Saturday, if they have the blocks in, to suit up and dive. But today's workout was a good substitute for a dive set. Just an all around fantastic practice. Here's hoping more of you in the coming weeks are able to have days like this too!
    Categories
    Swim Workouts
  13. Friday 5/8/2020

    PM LCM w/ Trip + Srdan @ LRRC

    Air Temp: 66
    Pool Temp: 71

    400 swim every 4th 25 scull w/ SNKL
    4x150 @ 2:20 50 H.A.S. kick/50 B & A drill/25 BUF/12.5 FAST/12.5 EZ w/ fins + SNKL
    5x100 @ 1:30 breathe every 4 pull w/ SP
    8x50 @ :55 FR kick w/ fins + BD
    100 EZ

    30x50 @ :50
    3 @ 400 PACE
    1 EZ
    (had two 34.1s, three 32.9s, and the last one was 32.1, the rest were :33.3 - :33.8)

    5x100 @ 1:40 EZ FR w/ 4/6/2 turns

    Total: 4000
    Categories
    Swim Workouts
  14. Thursday 5/7/2020

    PM LCM Solo @ LRRC

    Air Temp: 73
    Pool Temp: 72+

    6x w/ SNKL
    75 FR swim
    50 FR kick H.A.S.
    25 scull
    :10 rest

    4x200 @ 3:20 FR kick w/ fins + BD
    100 EZ

    4x100 @ 1:15 (1:11, 1:12+, 1:13+, 1:14)
    1:15 REST
    3x100 @ 1:15 (1:11+, 1:14-, 1:14)
    1:15 REST
    2x100 @ 1:15 (1:10, 1:14)
    1:15 REST
    100 @ 1:15 (1:08)

    200 EZ

    Total: 3000

    Updated May 8th, 2020 at 06:17 PM by Calvin S

    Categories
    Swim Workouts
  15. Wednesday 5/6/2020

    PM LCM w/ Trip @ LRRC "Back for the first time"

    Air Temp: 75
    Pool Temp: 74

    2x w/ fins + SNKL
    300 @ 4:45 FR kick H.A.S.
    300 @ 4:15 150 FR kick H.A.S./150 swim
    300 @ 3:45 swim

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    100 EZ

    10x200 @ 3:00 SMOOTH

    100 EZ

    Total: 4400

    SHOUT OUT: The movers and shakers who got the governor to amend his "phase 1" of the "reopening plan" to allow for the LRRC to have lap swimming.
    Categories
    Swim Workouts
  16. Bosu Ball Ab Workout

    If you have a Bosu ball at home, try 3 rounds of these 6 exercises. If you don't have one, no problem, you can do all of these without!

    3 Rounds X 6 Exercises:

    1. Cross mountain climber + pushup (hold flat part) - 20 reps, 10 per side

    2. Plank Jacks (hold flat part) - 20 reps

    3. Plank Hold (flat side down) - 60 seconds

    4. Side Plank (flat side down, feet on ball) - 30 seconds per side

    5. Crunches - 25 reps

    6. Seated Slow Bikes - 12 reps, 6 per side

    *1 min rest between rounds
  17. To Swim or Not to Swim?

    So I wrote an article yesterday about my gym reopening this week, and whether or not I felt ready to go. Anyone else out there contemplating/debating as communities start to lift restrictions?

    To Swim or Not to Swim

    This weekend, I got an email from my local gym that as part of a phase 1 reopening, the facility would be open to patrons come this Wednesday. I'm sure it comes as no surprise that I have very mixed feelings about this. As states and communities around the U.S. start these slow phased plans to lift social distancing restrictions - that is the question on my mind. Do I go and get in the water, or do I continue to stay home?


    The short answer is that I'm leaning toward staying home, for a number of reasons. But before I get to that, some thoughts on what opening would actually mean...


    Last week, this very subject came up on a group text of friends, two of whom are physicians. One of my friends serves on the board at her local YMCA (different city/state than me), and was asked, in her role as a board member and as a medical professional, to walk the facility and give her opinion about what should be done to maximize social distancing and ensure proper sanitation of spaces. So, she did. With her permission, I'm sharing her initial thoughts:



    1. What a nightmare.
    2. SO many surfaces that have to be sanitized after each member contact.
    3. So many soft surfaces.
    4. The pool?
    5. The showers?
    6. The infant changing tables?
    7. The Kid Zone?
    8. The Kid Zone workers picking up multiple babies in a shift?
    9. The senior citizen classes?
    10. The vending machines?
    11. Pre-screening and temperatures for everyone walking in?


    In addition to this list, the Y leadership was talking about purchasing fancy HVAC UV filters for the facility ($$$$), & electromagnetic sterilizer sprayers for soft surfaces ($$$$), when in the end each room/class/zone/yoga studio will only be able to accommodate about 10% of the normal capacity with 2-3X the number of workers needed to properly sanitize between members. It did not seem to my friend (nor to me) to make much fiscal sense.


    I can tell you that after getting the email about what restrictions and limitations will be put in place upon re-opening, my friends concerns were not far off. In practice, this is what my gym will look like on day 1:



    1. Normal operating hours
    2. Limit occupancy to 25%
    3. Limit workouts to 45 min
    4. Adjust equipment layout or close/restrict access to equipment as necessary to maintain at least six feet of separation between users
    5. Require customers to clean equipment with disinfecting wipes before and after use (how will they enforce this? Lysol wipe police?)
    6. Conduct regular and thorough cleaning of all equipment, surfaces and areas of the facility using disinfectant cleaning supplies
    7. Provide hand sanitizing stations for use upon customer entry and exit
    8. Employees must wear face masks
    9. Some studios are closed or temporarily moved to larger spaces such as the gym
    10. Reservation required for access
    11. No showers, saunas, or locker use (but locker rooms are open for changing and using the bathroom)
    12. No basketball or racquetball
    13. No hot tub (don't like going in that thing even when there's no pandemic)
    14. No community spaces like cafe, lounge, or coffee area
    15. No cash
    16. No mats in any workout areas
    17. No guest passes allowed
    18. No swim lessons or swim team
    19. No camps, birthday parties or other rentals
    20. Childcare will be accepted but only for ages 3 o 11, and a reservation will be required (no longer than 45 min). No personal belongings allowed. No parents allowed in the child care area. No diapering.


    Phew! That's a lot of restrictions you say? Indeed. Making me wonder of course, why bother? I know why bother, because we have to re-open sometime. But personally, I just don't know if I feel ready to put myself and my kids at risk.
    Thinking about these restrictions, I did a little mock run through in my head. Let's say the pool is open on day one. Let's say I make a reservation for my kids and I to go for 45 min, from 2-2:45. First question - do I arrive 5 min early so that I can start my "session" right at 2? Or does 2-2:45 include the time I wait in line to be screened at the door? Do I have to reserve a specific lane to swim in? Will all the lanes be open or will every other lane be open? Are the employees doing the screening wearing gloves? Are they cleaning the thermometers before and after (assuming yes)? Is taking my temperature really a good indication if I'm infected or posing a risk to other patrons, as some patients are asymptomatic or take 2-3 weeks to start showing symptoms? Are time blocks actually all 1 hour and the extra 15 min being used for the previous members to exit and the workers to sanitize? What exactly can even be sanitized on the pool deck? Will there be one way traffic around the lanes to ensure you don't pass another member?

    And with that, I'm exhausted just thinking about it.

    In the end, I think this is going to come down to a personal choice. How much risk are you willing to take? Would I love to get back in and swim for 45 min a day? Absolutely. Would I love for my kids on the swim team to be able to get back in the water? More than I want it for myself. But for me, I want to wait it out a bit longer. Personally, I am on my own through this pandemic - because of the nature of my husband's job (military), I'm single-momming right now in a city with no family within an 8 hour drive. I just can't afford to get sick.

    So for now, I think, I'll continue to swim in my neighbor's backyard pool once in a while and unfortunately... #justkeeprunning. I am used to home workouts anyway (I usually do strength workouts 3 times a week from home), so for now, that's what works for me.

    What are your thoughts? Do you think it's ok to go back? Does the reward outweigh the risk? It's ok to say yes, judgement free zone here, you be you. Just whatever you decide, do your best to keep yourself and everyone around you safe and healthy.


    Original Post: www.thelaneline.com
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    Categories
    Uncategorized
  18. Star Wars Day Workout - One Day Late

    I'm a day late posting this, but for any Star Wars fans out there that just couldn't get enough yesterday - here is what I came up with (mostly to get my kids to exercise!)

    1. The Phantom Medicine Ball Push-up - 20 reps (10/side)
    2. Attack of the Curl-Up - 25 reps
    3. Revenge of the Squat - 30 squats
    4. Rogue One Mile Run (or walk)
    5. A New Hop - 50 side hops
    6. The Empire Strikes Backwards - Reverse Lunges - 20 reps (10/side)
    7. Return of the Jumping Jacks - 50 reps
    8. The Fly Awakens - Bent Over Flies - 20 reps
    9. The Last Jog - 1/2 mile easy jog
    10. The Rise of Skywalking Lunges - 2X length of your driveway
    11. SOLO: A Plank Story - Max Plank - how long can you hold?

    May the 4th Be With You...

    www.thelaneline.com
    FB/IG
  19. Sunday 5/3/2020

    PM LCM w/ Trip @ "Undisclosed Location"

    Air Temp: 77
    Pool Temp: 72

    4x w/ SNKL
    75 swim
    50 FR kick H.A.S.
    25 scull

    400 FR kick w/ fins + BD

    100 @ 1:30 swim UNDER 1:15 (1:13)
    200 @ 3:00 swim UNDER 2:30 (2:29)
    300 @ 4:30 swim UNDER 3:45 (3:45+)
    400 @ 6:00 swim UNDER 5:00 (4:59+)
    400 @ 6:00 swim UNDER 4:40 w/ fins (4:38)
    300 @ 4:30 swim UNDER 3:22 w/ fins (3:20)
    200 @ 3:00 swim UNDER 2:10 w/ fins (2:09)
    100 @ 1:30 ​swim UNDER 1:02 w/ fins (:58+)

    6x100 @ 1:40
    3 - FR swim w/ SNKL
    3 - FR kick H.A.S. w/ fins + SNKL

    Total: 3600
    Categories
    Swim Workouts
  20. Saturday 5/2/2020

    PM LCM w/ Trip @ "Undisclosed Location" "Recovery"

    Air Temp: 82
    Pool Temp: 73

    5x100 @ :15 rest FR swim
    4x100 @ :15 rest BK swim

    5x200 @ 3:00 FR kick H.A.S. w/ fins + SNKL

    100 FLOAT

    Total: 2000

    Totally done in from yesterday's VO2 MAX set. Kicking ass on sets like that makes me feel younger than I am, but then I wake up the next morning and realize I am old. My stroke was stale, my shoulders were sore, I had no kick. But I also think I am feeling the combined effects of continuously swimming, since March 16th, with only three days off, including a stretch of 19 and (currently) 20 days straight. To those of you who might read this and get jealous or think I am bragging, know that every day I got in the water I didn't take it for granted because I know most of you out there cannot swim. When I pushed it, I swam hard as much for all of you who couldn't do a workout as I did for myself. Meanwhile, I just floated through practice today. It was a waste of a gorgeous day to hit LCM hard, but hopefully tomorrow I come back more rested.

    Updated May 2nd, 2020 at 09:57 PM by Calvin S

    Categories
    Swim Workouts