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 2649_82409939736_629204736_1617688_1175793_n 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. 

Back In The Pool

Wahoo!  The last two weeks I've been in and out of the water due to some pain in my shoulder.  Now the pain isn't going away but I'm back in the water.  Swam a real full workout tonight for the first time in a week.  I was able to swim most of the strokes but couldn't keep my arms up and tight for streamlines off the walls.  And it wasn't till almost the end of the workout did I feel better in the water.  The main reason why I decided to swim tonight was that Friday night practice is only an hour.  Like 15 minutes make a difference.

Warmed Up a very slow mixed 400.  

Warm Up Set:

100 Kick

75 Kick / 25 fly drill

50 Kick / 50 Backstroke Drill

25 Kick / 75 Breast Drill

100 Free Drill.

For most of this set I did one arm drilling.  (500/900)  We did something else but I can't remember what it was.  I think I've done the same exact workout before so I should go back on my old notes.

Main Set:

I just swam this and I can't remember any of it.  That is what I get for just following the lane leader.

3x50's Fly/Back (150)

4x25's Fly (100/250)

3x50's Back/Breast (150/400)

4x25's  Back (100/500)

3x50's Breast/Free (we only did 2.  the lane leader was getting cramps and messed up the intervals so I sat one 50 out while we squared up to the other fast lane) (100/600)

4x25's Breast (100/700)

3x50's Free / Fly (150/850)

4x25's Free (100/950/1850)

Last Set (i don't remember the intervals):

100 IM 

100 Choice

100 IM

100 Choice

2x50's Free on 40 (500/2350)

It wasn't so bad being back in the water.  Yes my shoulder hurt but I managed.  Plus I didn't have to go that fast.  I just swam fast enough to make the intervals.

MTD Yardage:  2350

YTD Yardage:  352,425
YTD LCM 5,000

Where Is My Swim Mojo?

After swimming last night I was hesitant on swimming again this morning.  I am still rebuilding my swimming after what has seemed to me a series of unfortunate events and lack of training since getting back from Nationals.  Since I was up and awake I decided to head to the 6am swim practice. 

I warmed up a 200 before we started our warm up set.  The warm up set was pretty long but for some reason just didn't get me out of my sluggish slow mode.  I so can't remember the warm up set.  It was confusing to me with 25's, 75's and then different intervals with switching of swimming and drilling.  I don't know why but for some reason my brain at 6am can only handle leaving off the clock on even amounts (10, 20, 30, 40, 50) and stay on one wall.  Otherwise I forget the intervals, when I left off the wall, what stroke or drill I'm doing.  Actually it's not just 6am it's all the time.  My head is too clogged with thinking is my arm position correct what about my rotation oh wait here comes the wall again.  If I have little rest and have to do math chances are I'm going to screw up the intervals and the set.  That is why I shouldn't lead the lane. 

Main Set:  1800 Yard Set


50 fly on 55

100 Free on 1:25/1:25/1:20

rest and regroup


50 back on 50

100 Free on 1:25/1:20/1:20

rest and regroup


50 breast on 1:00

100 Free on 1:20

rest and regroup


50 Free on 45

100 Free on 1:20/1:20/1:15 ( i think)

I gotta admit I don't like sets like this with mixed free and stroke.  I like sets to be blocked off between freestyle and stroke.  My body can never seem to adjust to one stroke and always struggle with this type of workout.  It's one of the reasons why I try to avoid swimming IM at swim meets.  

After that I just warmed down by swimmng 4x25's.  1st one taking 3 breaths, 2nd one taking 2 breaths, 3rd one taking 1 breath and the 4th was no breathing.  

The warm up set was pretty long but since I can't remember what it was the total yardage today was 2100.  Which sounds way too low.  Meh...whatever.  I got in the water and swam.  At least I didn't sleep in.

MTD Yardage: 28,700
YTD Yardage:  342,925
YTD LCM 5,000

Thursday Pushing It

Early today I hit the gym and jumped on the treadmill.  While running I learned a very important lesson:  Running and Twittering Don't Mix!  I had a bit of a spill.  Don't know how many people saw me but my ego took a hit.  I only ran 2.5 miles so I may hit the gym tomorrow and run some more. 

After my lame attempt of running I hit the weights for my Circuit Weight Routine.  Then after about 55 minutes of that and ab work I headed home.

After a few hours rest it was time to go swimming.  So I headed out for the 7pm swim workout.

Warm Up: 800 total

400 Swim

100 Kick

300 Pull

Next Up:

The we did some drill and kicking.  If I could only remember what it was.  Hmmm..the kick set I think we did twice if not more than that.

100 Kick Freestyle on 1:50

75 IM Kick on ???

25 Free Kick on ??? (400/1200)

4x75 Swim / 50 Drill / 25 Swim All Free (drills - fist / finger tip drag / catchup / choice (300/1500)

Main Set:

Five Times -

2x75's IM or Stroke on 1:20 (150)

25 Stroke on 30 (25/175)

100 Free on 1:15 (100/275)

25 Stroke on 30 (25/300/1500/3000))

Then 100 easy IM Drill

Last Set:

100 IM on 1:30 (100)

125 IM on 1:55 (add one lap of one stroke to the 100 IM) (125/225)

150 IM on 2:20 (add two laps of one stroke to the 100 IM) (150/375))

175 IM on 2:45 (add three laps on one stroke to the 100 IM) (175/500)

200 IM (add four laps on one stroke to the 100 IM) (200/700/3700)

Then I warmed down a 50 for a total of 3750 yards tonight.

MTD Yardage: 32,450
YTD Yardage:  346,675
YTD LCM 5,000

Swimming One Stroke At A Time

Here in LA it's been pretty hot during the day which makes swimming outside at 6am a joy.  No more shivering and freezing on deck and in the water.  This weather makes it easy to wake up and face the morning swim.  No excuses of wanting to stay in a warm bed can stop one from swimming.  As for swimming itself I'm slowly beginning to recover and get stronger.  I'm not swimming the fastest workout times but each swim I'm feeling stronger.

Warm Up
400 Free.  Although I was one of the first people in the water I was one of the last people to finish the warmup.  Too much standing around chit chatting it up.

200 Kick (200/600)

4x100's (50 drill / 50 swim) 10 secs rest in between (400/1000)

400 Pull (1st 200 Distance Per Stroke / 2nd 200 Breath Control 3/5any/7 by 50) (400/1400)

Main Set:
50 Build on 50
100 Fast on 1:25
200 Race Strategy on 2:40
100 Fast on 1:50
50 Recovery on 1:10
I went second in the first round but since I was feeling strong and was on my lane mates feet we swapped and I lead the next two rounds) (1500/2900)

100 IM Drill (100/3000)

6x50's free to the deep end stroke back IM order (300/3200)

8x25's on 40 (200/3400)

And that was it.  I was tempted to stay and swim a double but figured I didn't want to push it yet.  It wasn't that I was feeling super strong but I felt I could have done a double and been comfortable.  Maybe Friday I'll do both the morning and the evening workouts.  We will see...

MTD Yardage: 35,850
YTD Yardage:  350,075
YTD LCM 5,000

Monday Monday. Swimming Yet Again

I got up and fought the Monday morning blues and headed to the pool.  Lately it's been so much easier to just turn off the alarm and roll over and sleep in.  But I know I can't keep sleeping in and skipping workouts.  Sleepy as I was I headed to the pool.  Of course once at the pool I took my time getting into the water and starting the warm up.  After chit chatting with anyone who'd help me delay swimming I was able to swim a 200 for the warm up.

Warm Up Set:
2x150 (50 kick / 50 drill / 50 swim) (300/500)

Then we pulled a 500.  First 300 was distance per stroke and the last 200 was breath control by 50 every 3/5/3/5. (500/1000)

5x100's Free pace on 1:25.  I did the first one on 1:10 then the rest on 1:09.  A bit slow but not bad since I've been out of the pool. (500/1500)

Now this is when the cool pool water turns into a hot pool.  What seemed brisk and chilly at 6am has turned into a hot water pool. 

500 for time.  Which was a bit difficult as the lane was mixed with various speeds.  My 100's were 1:11/1:10/1:10/1:10/1:08.  I was feeling horrible at the end.  Plus I lapped one swimmer and another only did a 200 of the swim.  So at one point I was trying to turn in between someone standing at the wall and someone swimming on my feet after I passed them.  So I will admit I was going all out in this set.  I took it easy but kept a pace.  (500/2000)

100 easy (100/2100)

Hmm...then we did stroke.  I think it was 6x75's.  Kick/Drill/Swim.  (450/2450)

3x100 IM and 4x25's. (600/2450)  The last round of 4x25's I used them as my warm down and did underwater no breathing. 

It wasn't the hardest workout in the world but the end was a struggle for me.  Not only was I getting tired but I was feeling some pain.  I figured I'd just swim it out and stretch the end of workout out.  In time my body will adjust as I slowly heal and I'll get back in shape.  This week my plan is to over load myself with swims.  Easy swims but getting back to the yardage. 

MTD Yardage: 18,475
YTD Yardage:  332,700
YTD LCM 5,000

Friday Night Swim

Finally back in the water again.  After taking a few days off letting my shoulder / neck pain thingy heal it was time to hit the water.  I decided to head the pool before practice and hit the lap swim.  That way if I felt any pain I'd just get out and no one on the team would see my drowning in the pool.  So I got in the water and did a nice easy broken 1,100 yards.  Since I felt comfortable I decided to stay for the workout.  Friday night is only an hour so I figured I could handle it.

Warm Up
200 Free (200/1300)
4x 50 kick / 25 drill / 25 swim reverse IM order (400/1700)
50 (i got a 50 in before we held up) (450/1750)

We then headed to the deep end to do some ab and kicking.  Six rounds of 20 second abs front to back, 20 seconds side to side and 20 seconds deep end kicking hands out of water.  Then three rounds of 20 seconds deep end kicking hand out of wate and 20 seconds deep end kicking hands in a streamlined position.

75 easy to the shallow end (75/1825)

Main Set:
4x25's Fly on 35
1x100 IM on 1:45
4x25's Fly on 30
1x100 free
2x50's Back
1x100 IM
2x50's Back
okay so i don't remember the full set.  this was a few hours ago and i've had dinner and played some nintendo so I don't remember the full set (700/2525)

I felt pretty good in the water.  I had a bit of a odd sensation like I had a knot in my shoulder and upper right arm.  I did move into the medium lane so I wouldn't over due it as I'm just getting back in the water.  It felt good to be back swimming.  Now hopefully I can stick with it and fully recover.

MTD Yardage: 24,100
YTD Yardage:  338,325
YTD LCM 5,000

Quick Easy Lap Swim

Was feeling restless so I headed over to the pool for a quick lap swim.  The pool was crowded so I didn't get much swimming in.  I was going to stay and wait out the crowd as usually after the 45 to 60 minutes it thins out.  But I gave up.

Swam 300
Pull 200
Kick 300
Swim 200

I did another 300 mixing swimming, pulling and kicking.  Basically could only swim a 50 at a time since the lane was crowded.  Then I moved over to a lane swimming a set.

5x100's IM on 1:50.  Lot's of rest.

Then I just warmed down a 50 and gave up.  Figured I'd swim a coached workout on Monday.

1800 yards total.

MTD Yardage: 16,025
YTD Yardage:  330,250
YTD LCM 5,000