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Of Swimming Bondage

Cardinal creativity & slowly Zip'd

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by , May 27th, 2016 at 06:00 PM (90 Views)
On Wednesday morning, I flew up to San Francisco from Burbank on an early morning flight and had these grand plans to finally notch the City of San Francisco's MLK Pool onto my list that evening as they had a 6:30pm to 7:30pm lap swimming time. By the end of the day, even though I probably could've have made it there by 6:45pm, I just didn't have the energy to muster to drive from San Mateo and do the swim. Especially since I got a great rate at the Marriott hotel that is literally right next door to our company's office, I did a very rare thing - grabbed a quick dinner, powered through my last bit of work by 8:30pm and then vegged out watching Pitch Perfect 2 on HBO.

I can count on one hand the number of times I've even turned on a hotel room TV in the last 6 years while traveling on business for my current company and I cannot recall watching a movie in a hotel room on a business trip in the last decade. It was certainly not high art, but my three daughters had had me watch the original movie awhile back and I quite enjoyed the brain-dead feeling I had just vegging on the couch.

I did, though, make it down to Stanford-town on Thursday morning for a great, mostly long course workout, with an interlude of what could either be called coaching creativity or coaching craziness:

In the long course Belardi pool:
  • 100 warmup - I missed most of the 10 minute general open warmup session
  • 3 x 6 x 50: on 0:55 with each round of 6 as fly, back, breast and then 3 breathing every 3, 5, 7 by 50
  • 1 x 700: aerobic pull where I just focused on stroke count


Then, all 60 of us got out and went over to the warm diving well with our kickboards and did this:
  • Game #1 - Coach Tim split us into two groups of 30 and designated one person in each group. The rest of us then raced the other team to see which team could get all of their kickboards stack underneath that person (e.g., so the person was eventually well out of the water)
  • Game #2 - Once each team had largely done that, three people from each team got to go and attack the other team's kickboard mountain. I wasn't much help on Game #1, but my childhood prowess in sharks & minnows came back very good as a defender against the attackers coming at us.
  • After those games, we put our kickboards up and did a whack of all-out sprints across the width of the diving well, which I'm told was 17 meters long. It was a rocking, wavy mess, but a helluva lotta fun.


Back in the Belardi pool, we did:
  • 3 x 100: on 1:30, descend pull (1:18, 1:12, 1:09)
  • 3 rounds of
    • 6 x 50: odds on 0:35, evens on 1:10
      • Round 1, I did free and was 0:32/0:33
      • Round 2, I did free (0:32+), fly (0:33), back (0:36)
      • Round 3, I did all fly (0:33, 0:33+, 0:33+

    • 1 x 100: on about 2:00, cruise


TOTAL: 3,200 LCM plus ~300 SCM fun in the diving well

I was back home today and thought I'd feel better, but it took me forever to getting any sense of speed going on my ZipFizz 200s workout:

Warmup Sets (1,050)

  • 1 x 200: IM, kick-drill by 25
  • 4 x 100: on 1:30, free swim w/snorkel, descend, 1:19, 1:18, 1:19, 1:15
  • 8 x 25: on 0:35, w/monofin in sets of 4 as 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
  • 4 x 50: on 1:15, going 25 fast from blocks (IM order) - 25 easy
  • 1 x 50: easy w/snorkel


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


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

  • 4 x 50: active recovery on 0:45, 0:50, 0:55, 1:30
  • 3 x 200: on 2:50
    • 08-29-13 - swim - 2:28, 2:23, 2:20
    • 08-20-15 - swim - 2:32, 2:34, 2:37
    • 09-05-15 - w/buoy - 2:23, 2:23, 2:24
    • 09-19-15 - w/buoy - 2:26, 2:24+++, 2:22
    • 02-26-16 - swim w/2009 B70 Nero leggings - 2:31, 2:27, 2:16+ (did 1st 2 w/snorkel)
    • 05-27-16 - swim w/square leg suit - 2:35, 2:28+, 2:22

  • 4 x 50: active recovery on 0:45, 0:50, 1:00, 1:30
  • 1 x 200: on 3:00, fast
    • 08-29-13 - swim - 2:16
    • 08-20-15 - skipped
    • 09-05-15 - swim, 2:20
    • 09-19-15 - swim, 2:20
    • 02-26-16 - swim w/2009 B70 Nero leggings - 2:15-
    • 05-27-16 - swim w/square leg suit - 2:20

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


TOTAL: 3,500 SCM

Comments:
  • I've made the decision that I will swim the 1500 this Monday at the USAS Cactus Classic. The psych sheets are out and I'm seeded 14th with the 18:18.18 that I did back in the summer of 2014. Depending upon who scratches, there will be guys ranging from 17:10 to 18:53 in my heat, so I might have someone to race. I'm not sure how close to that time I'll be, but it's really a starting point for the summer and a good way to do a 'race pace' workout.

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