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Of Swimming Bondage

Oakland awesome (Mills College)

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by , February 12th, 2015 at 08:18 PM (97 Views)
I was all over the greater San Francisco Bay area these last two days. After a long (~14 hour-ish) work day on Wednesday and a little too late of a night trying to finish reading Wild by Cheryl Strayed (will see the movie next), I really didn't think I'd be in the mood for my 400 IM test set. In addition, as I was driving down from Berkeley to get to San Mateo along the east bay side, I was checking out a new pool at Mills College that I found on www.swimmersguide.com and wasn't entirely sure what the scene would be. So, I was skeptical if I'd actually do the workout.

But, I found this pool ...



... got the lane underneath the analog pace clock and didn't feel like utter s**t when I dove in, so I made a semi-respectable run at this workout.

Warmup sets (1,750 set)

  • 1 x 400: IM, kick-drill by 25
  • 4 x 100: on 1:30, free descend swim
  • 4 x 100: on 1:45, IM kick descend, on back
  • 6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build
  • 8 x 25: on 0:30, odds easy, evens fast IM order
  • 1 x 50: easy


400 IM Test Set (2,050 set / 3,850 total)

  • 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
    • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
    • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
    • 09/17/13 - 35+, 35, 42, 33
    • 09/23/13 - 33, 35, 40+, 31+ (much better!)
    • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
    • 10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)
    • 10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)
    • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
    • 10/30/13 - 33, 34, 40+++/41---, 31-
    • 03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)
    • 03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)
    • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
    • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
    • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
    • 06/27/14 - 0:34, 0:35, 0:42, 0:32
    • 07/27/14 - 0:35, 0:35, 0:42, 0:32
    • 12/30/14 - SCY - 30, 31, 37, 28
    • 02/12/15 - SCY - 31+, 30+, 36, 27+

  • 4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
    • SCM target would be to descend from 1:22 to 1:10
    • SCY target would be to descend from 1:14+ to 1:02+
    • 09/17/13 - 1:23, 1:22, 1:19, 1:14
    • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
    • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
    • 10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+
    • 10/17/13 - SCY - 1:12, 1:09, 1:06, 1:04
    • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
    • 10/30/13 - 1:21, 1:18, 1:14, 1:12
    • 03/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)
    • 03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++
    • 04/01/14 - 1:21, 1:19, 1:14, 1:13
    • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
    • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
    • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
    • 07/27/14 - 1:20, 1:16, 1:14, 1:11
    • 12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:04
    • 02/12/15 - SCY - 1:15, 1:12, 1:08, 1:05

  • 1 x 50: easy on 1:00
  • 2 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
    • 09/17/13 - 2:49, 2:38
    • 09/23/13 - 2:49, 2:33
    • 10/06/13 - 2:45, 2:33
    • 10/10/13 - SCY - 2:28, 2:13+
    • 10/17/13 - SCY - 2:26, 2:15
    • 10/27/13 - 2:43, 2:32
    • 10/30/13 - 2:41, 2:30+
    • 03/04/14 - SCY - 2:24, 2:22
    • 03/15/14 - SCY - 2:27, 2:15
    • 04/01/14 - 2:47, 2:36
    • 04/14/14 - 2:48, 2:30
    • 06/01/14 - 2:43, 2:32
    • 06/27/14 - 2:43+, 2:31
    • 07/27/14 - 2:45, 2:31
    • 12/30/14 - SCY - 2:30, 2:18
    • 02/12/15 - SCY - 2:31, 2:17

  • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 1:30
  • 1 x 400: IM on 5:20, hard
    • 09/17/13 - 5:36 (ugh-o-rama)
    • 09/23/13 - 5:15
    • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
    • 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)
    • 10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)
    • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
    • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
    • 03/04/14 - SCY from push - 5:02 (if only the pool was SCM)
    • 03/15/14 - SCY from push - 4:40
    • 04/01/14 - 5:21 (no splits)
    • 04/14/14 - skipped it
    • 06/01/14 - 5:13 (from dive)
    • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
    • 07/27/14 - skipped it
    • 12/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)
    • 02/12/15 - SCY - 4:47

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


TOTAL: 3,800 SCY

Commentary:


  • This was a very nice pool and pretty uncrowded. The setting was gorgeous and I'll certainly come back if I'm in the area again.
  • Despite the later night, I felt much better in the water than I have in the last ~10 days.
  • I felt simply awesome throughout the rest of my workday and it reminded me again how important my swimming is to my work/professional performance.

=====================================
Pools I've trained and/or competed 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 Center (Tucson, AZ)
  11. Talisman Centre Competition Pool (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 - 25M Diving Tank course (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 shallow pool (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. Clarke Swim Center 25 SCY course (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 -- old 50M pool (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)
  52. Culver City Municipal Plunge (CA)
  53. Stanford Avery Aquatic Center - Baker Pool (Palo Alto, CA)
  54. Tualatin Hills Aquatic Center (Beaverton, OR)
  55. Mt Hood Aquatic Center (Gresham, OR)
  56. Juniper Swim & Fitness Center (Bend, Or)
  57. George Haines International Swim Center (Santa Clara, CA)
  58. Renaissance Club Sport (Aliso Viejo, CA)
  59. Rengstorff Pool (Mountain View, CA)
  60. Coronado Municipal Pool (Coronado, CA)
  61. Eagle Park (Mountain View, CA)
  62. James City / Williamsburg Community Center (Williamsburg, VA)
  63. NOVA Aquatics Center deep pool (Richmond, VA)
  64. Belmont Plaza outdoor pool (Long Beach, CA)
  65. Laguna Beach HS Pool (CA)
  66. Lifetime Fitness (Florham Park, NJ)
  67. USF Koret Aquatic Center (San Fran)
  68. Lifetime Athletic (Vernon Hills, IL)
  69. Stanford Avery Aquatic Center - Bellardi Pool (Palo Alto, CA)
  70. Fremont Hills Country Club (Los Altos Hills, CA)
  71. Rinconada Pool (Palo Alto, CA)
  72. Burlingame Aquatic Center (Burlingame, CA)
  73. Medgar Evers Pool (Seattle, WA)
  74. McGill Memorial Pool (Montreal, QC)
  75. Montreal Downtown YMCA (Montreal, QC)
  76. College of San Mateo (CA)
  77. Greensboro Aquatic Center (NC)
  78. Josh Davis Natatorium (San Antonio, TX)
  79. Bill Walker Pool (San Antonio, TX)
  80. JCC of San Diego
  81. 2012 Olympic Trials Pool (Omaha)
  82. El Pomar Natatorium (University of Denver)
  83. Mt Lebanon Swim Center (PA)
  84. Fritz Sick Memorial Pool (Lethbridge, Alberta)
  85. University of Calgary Aquatic Centre (Alberta)
  86. Kinsmen Aquatic Centre (Edmonton, Alberta)
  87. Eau Claire YMCA (Calgary, Alberta)
  88. Talisman Centre Training Pool (Calgary, Alberta)
  89. Burgess Memorial Pool (Menlo Park, CA)
  90. Kona Kai Resort (San Diego, CA)
  91. Sierra Recreation Center (Mission Viejo, CA)
  92. ACAC -- new (2012) 25M pool (Midlothian, VA)
  93. Greater Richmond Aquatic Partnership / 2008 Olympic Trials Pool (Richmond, VA)
  94. Golden Bear Pool (Berkeley, CA)
  95. Cal Lutheran University Community Pool (Thousand Oaks, CA)
  96. North Beach Pool (San Francisco, CA)
  97. Calgary Winter Club (Calgary, Canada)
  98. Orange Memorial Pool (South San Francisco, CA)
  99. Hamilton Pool (San Francisco, CA)
  100. Jean Brink / Oceana Pool (Pacifica, CA)
  101. City of Calabasas Tennis & Swim Center (Calabasas, CA)
  102. Oro Valley Aquatic Center (Oro Valley, AZ)
  103. Ventura Aquatic Center (CA)
  104. Claremont Resort (Berkeley, CA)
  105. Plantation Aquatic Center (Plantation, FL)
  106. Hyatt Regency Coconut Point (Bonita Springs, FL)
  107. Florida Gulf Coast University Aquatic Center (Fort Meyers, FL)
  108. Club One Union Square (San Francisco, CA)
  109. Mecklenburg County Aquatic Center (Charlotte, NC)
  110. Sunset Canyon Recreation Center LCM pool (UCLA)
  111. Chickahominy YMCA (Sandston, VA)
  112. Soda Aquatic Center (Moraga, CA)
  113. Salt Lake City/Steiner Aquatic Center (Utah)
  114. Splash Montana "The Lake" Pool (Missoula, MT)
  115. Grizzly Pool / U of Montana (Missoula, MT)
  116. Daland Swim School (1000 Oaks, CA)
  117. Rancho Simi Community Pool (Simi Valley, CA)
  118. Brisbane Community Swim Center (Brisbane, CA)
  119. Cal Lutheran University Samuelson Aquatic Center (Thousand Oaks, CA)
  120. ASU Mona Plummer (Tempe, AZ)
  121. Rutger's Sonny Werblin (Piscataway, NJ)
  122. Mission Viejo Nadadores (Mission Viejo, CA)
  123. Phoenix Swim Club (Phoenix, AZ)
  124. Clovis North High School (Fresno, CA)
  125. YMCA Aquatic Center (Orlando, FL)
  126. Georgia Tech Aquatic Center (Atlanta, GA)
  127. Saanich Commonwealth Place (Victoria, BC)
  128. Glendale Foothills Aquatic Center (Glendale, AZ)
  129. Greensboro Aquatic Center (NC)
  130. UC-Irvine Crawford Pool (Irvine, CA)
  131. 2012 Olympic Trials Pool (Omaha)
  132. Clarke Swim Center 25M pool (Walnut Creek, CA)
  133. Santa Clarita Aquatic Center (Santa Clarita, CA)
  134. Wall Aquatic Center (Northern Arizona University, Flagstaff, AZ)
  135. Sedona Community Pool (Sedona, AZ)
  136. Chinatown YMCA (New York, NY)
  137. Westmoor Giammona Pool (Daly City, CA)
  138. El Dorado Aquatic Center (Scottsdale, AZ)
  139. Desert Foothills Family YMCA (Carefree/Scottsdale, AZ)
  140. UCLA Student Activities Center Pool (Los Angeles, CA)
  141. Brenda Villa Aquatic Center (Commerce, CA)
  142. Vanderbilt YMCA East Pool (Manhattan)
  143. USC Physical Education Department Indoor Pool (Los Angeles, CA)
  144. Santa Monica Swim Center (Santa Monica, CA)
  145. Los Angeles Swimming Stadium (CA)
  146. Thad Terry Pool (Tucson, AZ)
  147. U of A Student Recreation Center (Tucson, AZ)
  148. Palm Desert Aquatic Center (Palm Desert, CA)
  149. Maggie Gilbert Aquatic Center (Pacific Palisades, CA)
  150. Verdugo Aquatic Center (Burbank, CA)
  151. Concord Community Pool (Concord, CA)
  152. YMCA Aquatic Center - 50M course (Orlando, FL)
  153. Sand Hollow Aquatic Center (St. George, UT)
  154. Van Nuys-Sherman Oaks Pool (Sherman Oaks, CA)
  155. Spieker Aquatic Center (Cal - Berkeley)
  156. Hearst North Pool (Cal-Berkeley)
  157. Kitsilano Pool (Vancouver, Canada)
  158. UBC Aquatic Centre circa 2014 (Vancouver, Canada)
  159. Hillcrest Aquatic Centre (Vancouver, Canada)
  160. Canada Games Pool (New Westminster, BC, Canada)
  161. Oxnard Aquatic Center (Oxnard, CA)
  162. Fortune Select Excalibur Hotel (Gurgaon, India)
  163. London Aquatic Centre - Training Pool (London, England)
  164. London Aquatic Centre - Competition Pool (London, England
  165. Woodbridge Community Center (Woodbridge, NJ)
  166. Raritan Bay YMCA (Perth Amboy, NJ)
  167. Pleasant Valley Aquatic Center (Camarillo, CA)
  168. Phoenix Country Day School Aquatic Center (Phoenix, AZ)
  169. Alga Norte Aquatic Center (Carlsbad, CA)
  170. East Bank Club (Chicago, IL)
  171. Holiday Inn Mart Plaza (Chicago, IL)
  172. Belmont Temporary Outdoor Pool 2014 (Long Beach, CA)
  173. UIC Natatorium (Chicago, IL)
  174. Sunnyvale Swim Complex (Sunnyvale, CA)
  175. Nitro Swimming (Cedar Park, TX)
  176. Peninsula JCC (Foster City, CA)
  177. Norris Aquatic Center (Evanston, IL)
  178. Trefethen Aquatic Center (Mills College, Oakland, CA)


Open water courses trained/competed 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)
  8. Atlantic Ocean - Ft. Lauderdale
  9. Elk Lake (Oregon)
  10. Canyon Lake (Arizona)
  11. Roosevelt Lake (Arizona)
  12. Castaic Lake (California)

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Categories
Swim Workouts

Comments

  1. ekw's Avatar
    Mills has some great librarians. Nice to see their pool is also good.
  2. StewartACarroll's Avatar
    What's the deal with the section of the pool closest to the camera? It looks like the pool narrows 5 feet or so. Maybe it's a special section for sweet librarians . Sorry Ellen, I could not resist the dig!
  3. pwb's Avatar
    Quote Originally Posted by ekw
    Mills has some great librarians. Nice to see their pool is also good.
    For all the bad rap Oakland gets, there are some very nice, bucolic areas. I didn't see much of the college, but the campus was quite pretty.
  4. pwb's Avatar
    Quote Originally Posted by StewartACarroll
    What's the deal with the section of the pool closest to the camera? It looks like the pool narrows 5 feet or so.
    The pool was also very shallow there. The rest of the pool was 6' to 14' depth, s I gather this shorter section was designed for lessons, water walkers and such. The pool was evidently just remodeled a few years ago, so they probably had a good, multi-use design in mind.
  5. ekw's Avatar
    Quote Originally Posted by StewartACarroll
    What's the deal with the section of the pool closest to the camera? It looks like the pool narrows 5 feet or so. Maybe it's a special section for sweet librarians . Sorry Ellen, I could not resist the dig!
    Compared to the grief I've been getting at work lately (I redesigned the web page to be in accordance with new university standards and in the process did horrendous and downright cruel things like taking away the link to Google ), being tossed in the pool would practically be a compliment!