Rearview Mirror: Swimming in 2009

These year end numbers are not exact as I may not have logged every workout into my ongoing log totals.  But from what I have logged I have swam a total of 533,344 yards for 2009.  That is using a total of yards and meters and then having the log on the USMS website figure it all out for the Go The Distance login. 

The year itself was an okay year for swimming.  Swam at the USMS SCY Championships and had an okay swim meet.  Had a few personal best times.  Had some okay times.  But I swam and didn't get DQ'ed which is half the battle.  For SCY Season I ranked 10th in the 1650 for Men 35-39 in USMS Swimming.  Not too shabby.

Then I sat out LCM season with no swim meets.  Not that I swam many meets in 2009 in any pool length.  I swam at 4 SCY and 2 SCM meets.  That is more then enough.

When SCM season rolled around I gotta admit my swim meet swimming started off pretty bad and kept on getting worse.  I swam a meet at UCLA and in my 100 back and 100 fly did some of my slowest swims ever.  I alsn my 1500 i did my 2nd fastest time but it was so far behind my best time that I wasn't happy.  My 400 free, 200 fly and 200 back were also not very fast times for me.  On the last day of the meet I finally got into my grove and did a personal best in the 800 free.  Guess 2009 was the year of the 800 free for me. It'll be a few months before any Top 10 times are released but looking up my rankings I have a few but those can and may change as meets are still being loaded into the USMS database. 

Overall it was a good year.  As for 2010 and my goals you can read that post LINK that I typed up on my flight to Florida last week. 

Rearview Mirror: Swimming in December

Swimming had more a bit more downs then ups for the month of December.  The first two workouts of the month were both taper swims.  Then came 2009 SPMA SCM Regional Championships the first weekend of the month.  The first two days of swimming at the meet were not my fastest swims which got me down in the dumps.  But the last day I swam a great 800 so it made the whole meet for me.  Back to swimming in practicing I swam a total of 46,100 SCY's and 3,800 LCM's.  Not bad. 

50 After 50 After 50 Swim

This may have been my last workout for 2009.  I may get in one or two more depending on how I feel when I get back to LA but with Holiday pool closures it's all up in the air.  With that said I got in the water feeling sleepy and my body was tired.  I took the warm up nice and slow.  Never really got into any speed during the workout as we did lots of 50's.  Too many for my tastes but the water was really warm so it worked out.

400 Warm Up

200 Kick

200 50 Drill / 50 Swim

400 Pull (1200 warm Up)

Main Free Set:

4x50's Pace on 40

4x50's Build within each 50 on 45

4x50's Descend on 50

4x50's Fast on 55

We were supose to take 15 seconds rest in between each set of 4.  I thought that was too much.  (800/2,000)

50 backstroke easy (2050)

Then we started a stroke set that kept getting amended down as we ran out of time.

Backstroke Round on 55:

3x50's 25 kick / 25 swim

3x50's  25 drill / 25 swim

2x50's build

2x50's sprint (500/2550)

Butterfly Round on 55:

2x50's 25 kick/25 swim

2x50's 25 drill / 25 swim

2x50's build

3x50's fast (450/3000)

Breaststroke -ish Round on 60:

2x50's 25 kick / 25 swim

2x50's 25 drill / 25 swim well I did one with a pee break

2x50's build

2x50's sprint.  did some butterfly at the last 25 (350/3350)

then i just did a 50 easy and got out for a total of 3400 yards.  An easy week to end the swimming season.  Or at least a last swim before the Holiday break.

Sunday Morning LCM Freestyle Workout

With my trip to the sunshine state just around the corner I decided to hit the morning swim to get in a hard quality swim workout.  Since Sundays are long course meters I woke up bright and early and headed to the Culver City Plunge.  This is a temporary swim location so I am going to try and take advantage of as many workouts as I can at this pool.

Warmup

600

3x100's Kick

2x100's Drill

2x100's Kick

1x100 Swim

I think that was it.  Something like that.  1400 meters.

Main Set:

600 Free on 9 mins

3x400's 6 mins 

600 Free (2400)

then we ran out of time so it was warm down time.  I did a 200.  We ran out of time as we all got in the pool late due to the fact that the pool covers were on when we got there.  So we didn't get into the pool till about 15 minutes late. 3800 LCM. 

My arms are like jello.  Haven't felt so tired and beat up in a long time.  It's great!  The rest of the main set that we didn't do was 2x400's on 5:50 and then 3x200's.  Don't know how well would have held up if we had to finish the set.   Everyone in my lane was cruizing at a good pace so it was a great workout just staying on pace with everyone.  The pool is long course which I love and they keep it chilly so I am love with this pool.  Wish we swam long course every day.

Friday Nite Swim

Ahh...Friday night is an easy swim as the practice is only an hour.  In that hour the main set it short as warm up and drill work takes up most of the workout.  Tonights workout was a back to basics practice.  I will admit that my stroke technique is really pretty bad.  Lets be honest and my freestyle is more a lack of technique then anything else.  Tonights workout was perfect as we started with some drill work.

Warm Up

600 mixed

Then we did 9x50's kick on a minute.  Odds choice and evens were butterfly kick on your back. (450/1050)

Then we did 2x25's fist drill. (50/1100)

Then 2x50's freesyle swim with a 6 beat kick.  This is almost impossible for me.  I don't kick when I swim.  Somehow I've never been able to figure out how to kick and swim at the same time.  Every so often I try to get used to it but give up.  My legs don't like it'  I just pull myself in the water. (100/1200)

Then we did 3x100's pull taking 15 secs rest.  I like pulling.  It's so easy! (300/1500)

Main Set:

4x50's Free on 45 (200/1400)

1x100 IM on 1:45 (100/1500)

6x50's on 40 (300/1800)

15 seconds rest

4x50's on 45 (200/2000)

2x100 choice on 1:50.  I  did one fly and one back (200/2200)

4x50's on 45 (200/2400)

And that was it. 

The Heat Miser Swim Pool

Not to sound like a broken record but damn that pool is way too hot!  Don't get me wrong it feels good when you first jump in since the air is a bit chilly but once you start swimming it becomes so gross.  When we were swimming the main set I was so hot that I felt like I was going to toss my cookies at every turn.  I gave up and didn't finish.  Didn't want to give up my cookies to the pool this morning. 

Warm Up

mixed 600

Warm Up Set

100IM drill on 1:45 (100)

3x50's I M drill (i guess no free.  cant remember but thought it was 3 not 4) 1:00 (150/250)

100 IM drill on 1:45 (100/350)

3x50's stroke drill on 55 (150/500)

100 IM swim on 1:45 (100/600)

3x50's free on 50 descend (150/750/1350)

Then we did pulling and kicking -

200 Pull DPS on 2:45

100 Kick on 2:05

200 Pull breathing every 5 on 2:45

100 kick (600/1950)

Main Set:

300 on 4 mins (300)

5x50's on 50 build 1-3 then un-build last 2 (250/550)

300 on 4 mins (300/850)

5x50's on 50 build 1-3 then un-build last 2 (250/1100)

300 - at lap 9 I stopped.  it was a bit much.  thought i was going to puke then finished the last 3 laps easy.  (300/1400/3350)

That was it.  Enough is enough.  I don't know why I feel like I am going to puke in workouts.  Is it the heat or can I not hack the workouts.  It just could be that even after all this time I just can't handle anaerobic swims.  Either way I am done for the day.

As for this workout for the main set I missed out on 5 more 50's and one last 300.  The set called for four 300's decending each one.  I went out too fast on the first two doing them on 3:31 and 3:26.  Doubt I would have gone out and faster evdn if I didn't go anaerobic.

Free At Last, Free At Last...Freestyle That Is.

Another workout in which I escaped having to do any stroke.  Wahoo! 

Warm Up

500 mixed

100 Kick

150 (was a 200 but we stopped for announcements) 50 Drill / 50 Swim

400 Pull

200 50 Drill/50 Swim

100 Kick

So 1450 for the warmup.  I've noticed that this coach is giving us longer and longer warmups.  Don't really know how I feel about it as we all get in the pool at different times.

Main Set:

4x25's (100)

4x50's on 50 working streamlines (200/300)

take an extra 15 secs rest

4x100's on 1:20 building within each 100 (400/700)

take an extra 15 secs rest

4x200.s on 2:50 race strategy up to 90% by last one.  was doing around 2:15's (800/1500)

take an extra 15 secs rest

4x100's on 1:20 descend.  did 1:11, 1:09, 1:07 and 1:05 (400/1900)

take an extra 15 secs rest

4x50's on 50 all fast (200/2100)

take an extra 15 secs rest

4x25's all out (100/2200)

Felt good the whole set.  The 200's felt really good.  Although my knees bothered me on my turns.   Sorta odd but whatever.  Made a game in the 200's to slowly try to catch the last person in the lane next to me.  Came close.  2200 yard set plus warmup of 1450 and a 50 warmdown. 3,800 yards in 60 minutes. 

Hurts So Good...Freestyle Morning Swim

Ahh....Mondays.  I had forgotten that every other Monday we get to pick from a stroke or freestyle workout.  Guess it's been a while.  Funny that I didn't even notice that I hadn't been to a morning workout in a while.  The lifeguards and some of my morning mates asked where have I been.  Between SCM Regionals and the rain guess I've been swimming at meets or at night.  Either way it was nice to swim this morning. 

The mornings are much busier with swimmers then just a few months ago which is odd considering how cold it is.  In the fast free lane we had 5 of us.  Which isn't so bad as everyone was pretty close to each other in speed.  Well sorta. 

Warmed up a 200 swim and then a 300 pull.  The first 100 the water felt cold but after that it was okay for the warmup.  Some of my mates in the slower lanes complained that it was too cold.  I so want them to shut the fuck up and just swim faster.  During the main set I was burning up in the water.  The ones who whine about it being too cold are the ones that the lifeguards listen to and adjust the water.  Damn them!!!!

Warm up set was 3 rounds of 50 Drill (1 arm, catch up and fist) / 75 swim / 75 kick.  Okay so I admit to taking a pee break and missing a 100.  So instead of 600 yard warm up I got a 500 in.  Since I was the first one in the pool swimming the other part of warm up it was okay with me.  Total warmup was a 1,000.

Main Set:

 I loved this set.  Best set I've swum in some time.  I don't think my lane mates like the first half as much as I did.  Some mentioned that this was the first time they've done a distance set in ages.  I haven't either but boy did I like it'  It was a garbage yardage set either it was a thinking man's set.

Here was the pattern -

1.  Working each wall and streamline.

2.  Build

3.  2nd half was race strategy.  Whatever that means.  Well for the first two parts it made sense but for the second two parts not so much.

4.  FAST.

So here was the set -

4x400's on 5:30

take 15 seconds rest

4x200's on 2:45

take 15 seconds rest

4x100's on 1:20

take 15 seconds rest

4x50's on 50 . 

A 3,000 yard set.  Those 400's felt so good.  I can't remember the last time I felt that good in a workout.  I was doing between 4:35's and 4:40's'  Well in that ballpark.  I was about 25 yards ahead of the guy behind me.  The last one I slowed up as I was about to lap the last person in the lane.  He stopped to let me go but I was done with my 400.  Then came the 200's and I still felt pretty strong.  Each 200 I was able to pull away from the swimmer behind me.  After the 200's I moved from leading the lane to being 2nd to last.  I know that sprints are not my thing.  I could have stayed the lane leader for the 100's but the 50's not so much.  

After that I was done.  The swimming part of workout was done and everyone went to the deep end to do ab work in the pool.  I was done.  F' abs!  Total swimming today was 4,000 yards.  That is a lot of an hour and ten minutes.  It felt great and a bit of pain as my body was working those 400's and 200's but the pain was good.  It was one of those "hurt so good" workouts.

Sunday Afternoon Swim

That was a bit more then I asked for in a workout.  OY! 

Warmed Up

400 Mixed.

Warm Up Set:

4 Rounds IM Order -

75 Kick

50 Drill

25 Swim (600/1000)

Warmer Up Set:

4 Rounds -

4x75's IM Switches (Fly/Back/Breast, Back/Breast/Free. Breast/Free/Fly, Free/Fly/Back) alternating 1:10/1:05 (1200/2200)

Main Set:

3 Rounds Choice -

3x75's on 1:10 descend

2x50's on 50

1x25 on 60 easy

1x100 FAST 2 mns

1st - did it all backstroke

2nd- did it butterfly (the 25 easy i did free)

3rd - did the 75's & 50's back / 25 easy free / 100 fast fly

(1350/3,550) then warmed down a 50 for a total of 3,600 yards.  Oy!  So much IM!

Thursday Night Swim

I forgot to post this last night but I did head to the evening workout.  Luckily the water wasn't as hot as it has been and was actually nice.  Mixed with the cold air it was an decent night for swimming.  I started off on a bad foot just goofing off and only warming up a 150.  I figured we'd be doing a formal warm up soon after so I was in no hurry to get going.  The coach wrote a 2,000 yard warm up set.  On paper it was a great warm up set but in reality it was a bit of a mess. 

200 Yards Kick - since all 3 of us in my lane were pretty bad kickers we were all taking our time at this part.  So far the set is going well.

400 Pull (200 DPS / 200 Breathing every 3//any/7) - This is when the lane started to fall apart.  I was second between two taller swimmers and I gotta admit I like to either lead or be last.  Knowing that some drill work was next I so didn't want to lead.  During the 1st 200 of this pull we all were on top of each other.  So I stopped and took off my paddles for the 2nd 200.  I figured we'd still stay grouped together for this whole 2,000 yard set and I didn't want to be the middle swimmer.

800 Swim/Drill/WTF - the first 400 was drill 50 swim 50.  I assumed that the guy who was now the 2nd swimmer would be a bit speedier in this part.  Or would stop and let me move ahead.  I really didn't think he'd slow up as much.  Pretty much I would catch him, stop at the wall and wait a bit before going again.  It was like 16x25's.  Now this was a non-stop 2,000 yard set but I thought the lane leader would stop and let us all catch up.  But nope he kept going and we kept falling behind.  By the time we were into the 2nd 400 I was about to give up.  Still just swimming a 25 and giving the 2nd guy some space.  I gave up and just started to slow swim.  I also think everyone misscounted during this part of the set.

400 Pull - meh.  bathroom time.  Came back and didn't bother to count.  Maybe a 200 yard pull for me

200 kick - I think I only did a 100.  I was contemplating leaving the pool.  Long sets like this would be okay if we all were about the same speed and stayed together but I lost track of what we were doing at various parts and I do think at one point when I was counthing my lane mates miscounted.  So the set was a bit of a mess.  After this we moved over to the wall lane in which only two of us stayed for the main set.  (1,700/1,850)

Main Set:

4x50's on 55 (200)

4x100's build on 1:20 (400600)

4x200's race strategy on 2:55 (800/1400) Lot's of rest.  I really worked these.  Gotta love 200's.

4x100's descend on 1:25 (4001800)

4x50's sprint on 45 (200/2000/3,250)

Then we did a 50 easy (50/3,900)

Hmm...I didn't even try to make this an even 4,000 but I did.  I then did 4x25's and got out.  It was 12x25's breath control but I was done. 

I liked the workout in theory or if it was long course.  Swimming a long 2,000 long set doesn't always work out to well in a yard pool.