swimyear2012

Lost in Paradise

2012-02-10T09:24:00.000-08:00

Take a look at this article from several years prior, I believe it explains the revolutionary, at the time, concept of what is presently known as the wave breaststroke.

That is yesterdays workout is lost but I do remember that we totaled 2800 meters and I was in the pool at 0624.

We did do a
4,3,2,1 warm up.
I think yesterday was stroke day and I tweeted such..
Now, if I can remember the rest of the workout.Nope.Darn. Felt strong and smooth during fly work.

0624
Today we started workout in the rec pool, where was our lane in the comp pool? 4,3,2,1 and then 8x50 on 70 seconds. We then moved to the competition pool where we continued the workout.
100 free ez

200 free afap
2:47.56
swim down
600 meters ez choice

900 meters
1400 yards

Wednesday SCYards

2012-02-08T20:54:00.000-08:00

0624, this is the time on the scoreboard that I begin in the rec pool.
Warm up, unknown distance or time

Set

4x25 dolphin on 60 sec
100 afap
4x25 dolphin on 60
100 @90% = 65 sec

10x100 on 1:30 descending to 1:15

What and Yesterdays workout

2012-02-07T14:40:00.002-08:00

Here is the first page of article co authored by Kurt Grote, MD world famous breaststroker.
We all use the modern style of breast stroke kick he described first several years ago. It involves a much narrower kick overall, with emphasis on the pushing motion created by the dropping of knees inaddition to bringing pelvic floor forward to form a platform for the upper body to 'leap' or surge forward from.

Monday
0621
800 warm up mixer

T-20 Swim 20 minutes afap
1275 meters
1000 split @15:40

10x100 choice on 2 minutes
last 3x fly work 25/25

Tuesday
0624

300swim
200pull
200drill/back

4x50 dolphin kick on 1:15
100 back afap 1:41
4x50 dolphin kick
100 back afap with extra turn at end

400 warm down

1700 meters

15 minute erg 3km

4 Day

2012-02-02T09:55:00.000-08:00

The 4 day is historic from long ago. Times were then this is now. There were no 4 days at the end. Only OT. And then some.

Amazing to see and hear that the Rose Bowl Aquatics Masters meet will be very well attended. The weather forecast appears likely to cooperate. The monthly newsletter has information about over 200 registered swimmers and there was talk of 25 heats of 500 free coming from the noon workout group. Another said there are 250 registered swimmers. Wow, I will look at the roster to see if any Norcal swimmers are coming.

Workout
0620 in the water good warm up
500 yards

5x200 mixer, ok

5x100 IM on 2 min
5x50 fly/free on 2 min, descend to 38, last one 40
50 fly block start 37.
400 yard scull/pull
2200 total meters

Meeting with Coach

2012-02-01T09:49:00.000-08:00

He likes to bbq, talked rubs, regional bbq, got to make another batch of the Rub so I can get a jar to him. Swimming scyards this morning, Wednesday.

800 mixer warm up

Set
10 seconds rest
200 free
175 breast
150 back
125 fly
100 IM
75 back,breast,fly
50 back, fly
25 fly
900 yards

To the blocks for 25 time trials
14.78 fly
18.98 back
17.- breast
unk free

15 meter break out time 7.78

200 warm down

2200 yards total

Yesterday we swam 2500 meters and I was in the rec pool at 0620 for an additional 10 minute warm up.

Also did Pilates session at 1000-1100 on Tuesday, then went to swim it in. Swam for 25 minutes, some ez fly.

I will try for a power workout at noon.

Monday Workout

2012-01-30T14:57:00.000-08:00

Trying to get to the pool earlier. I was in the water at 0625.

Workout
800 mixer
I think this means to warm up, using all warm up skills, including drills, kicking and stroke.

8x50 swim on 60 sec

Main set
2x100 swim on 2 minutes
3x100 race pace (200)on 2 minutes
4x50 on 60, race pace, 40, 40, 39, 38
400 hard

8x50, 25scull/25pull

2700 total meters

Saturday Morning Fun

2012-01-28T18:39:00.000-08:00

Fun indeed is the key to these morning workouts. Lots of swimmers, we had 4 lanes, there were 6-8 in each.
Warm up is probably
400 swim
300 pull
200 kick and
100 drill
I will make it to the drill soon, but I did the 200 kick with no fins.
900 meters

Main set
Starts and Turns
Explain differences and similarities track vs standard
track start =quicker entry so dolphining can start

warm down
4x200 free with turns other than tumble/free on 4 minutes
800 meters

Extra Rest

2012-01-27T09:27:00.000-08:00

It is a good idea to include rest in a workout schedule. While working, I had ability to rest around my work schedule. I conclude that I precipitated some near injurious movements last week by swimming 6 days straight. I have rarely swam more than 5 days straight in my career.

Thursday Rest Day

I counted 300 yards in the rec pool before workout

Warm up.
400 swim
300 pull
200 kick
100 drill, not completed
900 meters

Main set
With Fins
6 times through, , actually 7

50 fly on 50 sec
50 free on 70 sec
50 back on 90 sec?
900 meters

600 warm down
2400 meters

Wednesday SCYards

2012-01-25T10:01:00.000-08:00

Warm up before warm up. Leg soreness from static stretching at Pilates. Let us discuss the optimum stretching dynamics next session.

Official warm up through about 20 minutes. I swam in the rec pool for about 5 minutes then joined the masters workout. We grouped up at 0650 to begin workout.
1000 yards warm up
Kick set
4x25 ez
4x50 on 1 minute, hard
400 warm down
700 yards

Main set
5 times through
each stroke on 1:15
25 fly
50 breast(fly)
75 back
100 free
1250 yards, total

200 warm down

3200 total yards

Breaststroke Can Be Hazardous

2012-01-23T11:05:00.000-08:00

This morning went well. I swam in the rec pool for 5+ minutes before swimming. then we got right to warm up.
200 ez
4x200 20 sec rest

Main set
20x50 breaststroke
10 on 90 sec
5 on 70 sec
5 on 90 sec

400 warm down

2700 meters

Shoulder issue from Saturday has subsided. There was some tightness in the mid deltoid this morning, it seems different than the previous pain.

Then on the last kick of the last 50 breaststroke it happened. That twinge in the left groin,
go away please. I know, lets not do any breaststroke for the rest of the week.

Shut Down

2012-01-21T08:56:00.000-08:00

In the middle of a lap, indeed. The pain/sensation, began to migrate. I feel awful. What factor has contributed to this issue?
1. 6 days straight
2. Started swimming hard too soon
3. Lifting yesterday
4. No morning Celebrex

Perhaps any and all of the above may have contributed. I stopped, got out and explained to Chad the issue.
There is more looseness/clicking now.
I have Celebrex on board. Aha! I usually premedicate before workout, but not this morning.

Warm up

2 times
100 swim
100kick
100stroke
100drill

Main set
40x50
10 on 60sec
10 on 65
10 on 75
10 on 90

Warm down

I must have retired in the middle of the 3rd 10, don't quite remember. I was 5 in the lane, I kept catching the swimmer in front of me. We will wait until Monday to evaluate the issue.

The issue, by the way, is the right shoulder. I feel pain similar to pain in 2009. STOP.

Excellent Warm Up and Then...

2012-01-18T18:32:00.000-08:00

Very nice warm up scenario this morning. Described as 5/4/3/2/1, add two zeros to those ordinals. 500 swim, 400 pull, 300 swim, 200 drill/kick and 100 swim. In the corner there was 25 minutes allowed for this matrix. Jeah. That was a very nice warm up.
1500
Main set, 2 times through (1200)

4x25 on 30 seconds
100 on 2 min
4x50 on 2 min
200 on 4 minutes

600 warm down
50swim/50scull

3300 total yards,
Several teammates were swimming the USMS 1 Hour Postal this morning. I would like to do the swim. Hoping I can find a timer...

Short but Sweet

2012-01-17T19:58:00.000-08:00

400 warm up swim
200 free afap, I went last, so I swam another 150
200 time 2:52

4 times
50kick
10 push outs
100 free

2x50 free from start block, swim back

300 warm down
200 warm down
200- kick on back with fins

2100 meters total

I started Pilates today at ATP in South Pasadena. The instructor is very pleasant and knowledgeable(10 years). I assigned myself another session for next week with the same instructor.

I was kind of crampy during the session, I believe all cramping was on the right side, including the hamstring and my right hip area. I feel pretty good right now, from the Pilates,,although I think I feel the 'push outs' in my anterior deltoid.

Swimming With A Cold

2012-01-16T10:00:00.000-08:00

I noticed the ill effects creeping on me late Friday/early Saturday. And then it became real on Saturday after workout. I am trying to bomb it with Emergen-C and some echinachea stuff. I need to take the echinachea at the very first feeling of the cold, soooo....
This morning I felt well enough to swim. Pretty good. During wall time towards the end of the session, I did mention that I was feeling better than earlier as I was dealing with a cold. Coach Chad then told me to back off and get out. We talked about swimming when under the weather.

Warm up
300swim
300pull
300drill

4 times through, on 2 minutes
100 stroke
100IM
100free

or
3 times through on 2 minutes
4x100 stroke
4x100 IM
4x100 free

I think we were supposed to do the 4x but I noticed others doing the other matrix so after 2 100 flys I fell in line with the other swimmers and did the rest of the set with them, finishing with 3 IMs and 4 100 frees

Then I mentioned the cold and Chad told me to back off. While others did a 200 afap, I only did 100 free and a warm down.

2300 meters

Count This One

2012-01-14T12:23:00.000-08:00

Saturday Morning, 0600. the main entrance isn't even open as the stream of headlights circles, looking for a breach into the parking lot. It is brisk this morning. There are a few clouds, but not enough to take the chill off. Looking ahead, there are 8 swimmers in the lane, although this is very comfortable as we swim long course in the competition pool..wide is good too.

Warm up.
Assigned 5x200 15sec rest

Set 1

2x100 free, descend 1:55
100 IM 2:10
6x

8x50, IM order
30 sec vertical kick between laps

50 kick
100IM
4x(6?)

400 warm down

3200 meters

I did not swim on Friday. Much needed rest day.

I did sign on for a set of introductory Pilates lessons starting next week.

Shoulder Impinging On My Brain

2012-01-12T10:30:00.000-08:00

This is not a good thing. One lousy pull up? Yep. Go Away.

100 ez

600 mixer

1000free/back

4x50 back descend

100 back AFAP 1:39

400 warm down

100 warm down

2500 meters total, 2300 assigned

Shoulder

DOMS Day

2012-01-11T16:40:00.000-08:00

DOMS. Forgot about it but now I remember how it feels. I spoke with Coach Chad this morning about my soreness, he mentioned that I could feel today's workout tomorrow too! Perhaps I will have no problem as I was on the C2 for 20+ minutes. I was trying to erg out the soreness in my glutes, so I waited 2+ hours to erg.

Short Course Wednesday

600 swim choice

6x50
25 dolphin with scull, 6x6kick vertical dolphin,
25 underwater dolphin, 6 upside down waterboard sit ups,

50 free from blocks, 29.3
5x200 free on 3 minutes, I descended to 2:48

Short yards today
1950 yards

Note that I am looking into an appropriate Pilates situation. I have made an inquiry to ATP Pilates in South Pasadena.

Log It Now

2012-01-10T09:09:00.000-08:00

Let us see if it adds up, Coach Candace said we did 3k this morning.
4x150 swim/stroke
4x100 kick on 2:20
4x50 ascending
4x200 swim stroke
400 ez
4x100 kick, work on dolphin/underwater
200 swim down
That adds up, Jeah.

I am not the only swimmer in the group that logs workouts.

Team Meeting

2012-01-09T12:09:00.000-08:00

This is cool. Official. A Plan.
Our 0630 group had a meeting this morning. Most all in attendance were meet competitors. The coach has a very reasonable philosophy and plan for the season. There are many short course meets leading up to nationals at the end of April..it is a good idea to have a plan for the season.

The national qualifying times are going to be inflated through the 2013 season. The way that the qts are determined by the top 10 finishers +a percentage averaged over three years. This year we take the top times from 2009, 2010 and 2011. Unfortunately, USMS let swimmers use tech suits in 2010 so qualifying times will be tech suit infected until 2014! Tech suits sucked and fouled up swimming. Money grab(Blue70). Bad move by USMS to continue swimming in tech suits for 2010 short course season. We all have to wait an extra year until inflated q times disappear.

This is my tentative plan for upcoming swim meets:

Feb 4 Rose Bowl Meet
1000 free
200 fly
200 IM

March 4 Cal Tech Pentathlon
all 50s, 100IM

April 1 UCLA Meet
100 fly
50 fly
100 free

April 14/15 Regional Meet
50/100 free
50/100 fly
1000 free, or last distance swim on Sunday

National Meet, end of April
50/100/200 fly
50/100 free
100 or 200 IM

No Excuses Found

2012-01-07T10:19:00.000-08:00

I was/am really tired this morning, and I am a swimmer. Cool evening at the Arclight Hollywood, saw Drive with Ryan Gosling and Albert Brooks. Mr. Brooks and producers appeared after the showing for an informal talk. Very nice.

I was in the pool, with about 50 others, at 0600. This is Saturday morning. WTHeck, are we all nutty sundaes?

A main incentive this month is to be a member of the RBACMaster Polar Bear Club. Attend 20 workouts in January and be awarded a custom RBACMasters tee shirt. Perhaps some are fulfilling a New Year resolution. I am. I completed 5 straight masters workouts under supervision this week.

Today
200swim
200pull
200kick

6x75 25kick/50swim 30sec/60sec
4x100 25/4ups 75/5sec vertical dolphin
100swim hard
200ez
100IM
200ez

1900 yards?

Only 1 hour due to intersquad age group meet.

Friday
300swim
300pull
200kick

1000 swim?
2x500 swim

2900 meters

I need to start thinking about the 1 hour swim.

New Year Resolution

2012-01-05T09:54:00.000-08:00

Swim with a workout group.

I started on the first day of the new workout year, Tuesday. I originally thought that I would be able to manage the noon lunchtime group so that is where I began. I only made one minor mistake. 1230-1330
400swim
300pull
200kick
100drill

I kind of do not remember the rest of the workout. There was some kicking and I think some 150s at the end.

Wednesday I decided to swim with the 0630 group. It is supposedly for the competing swimmers. I think Wednesday is short course day.
20 minute warm up swim
12x50 hard/recovery 1min/2min
other drills and swimming

I forgot my rowing gear. I can row after the workout.

Thursday
Candace, coach
400swim
300pull
200kick
100drill
6x 50scull/50pull/100kick
400 warm down

I told the coach that I do not use the board.
Good kicking today.

2500 meters

Late To Row

2011-12-30T11:26:00.000-08:00

Feeling energetic this morning, I was off and riding to the pool. I dressed for an erg, upon arriving I noticed some crossfit people, then the leader. O my, I forgot about the delayed start this morning. I did not have any time to erg before the crossfit class started. I got on the erg for 4 minutes...
then I went to the short course pool and did IM training.
I actually did some breast, being careful. I must use extreme caution when swimming the breast stroke. I did not keep track of yards, time or distance this morning. Butterfly is coming nice.

Untitled?

2011-12-29T17:32:00.000-08:00

There we are, I am back to regular appetite. My stomach took a few days off, psychosomatic illness or stomach illness, probably the latter. I stayed in the water and continued towards the new year on the C2 ergometer and I stayed steady on the old bike. speaking of old...

I have let the crossfit trainers that I will be regular at the C2 so I can go to San Diego January 28.

I spoke with the masters coach and told him that I am planning on joining a workout group in January. He is the 2011 USMS coach of the year. I am sure it will be helpful for me.

Today I rowed 30 minutes.
Last 10 minutes were 1 minute intervals, steady around 250 meters, 1 minute rest.
Swim 1500m
1000m free
200m back
300m fly training

Yesterday I was totally exhausted from riding to and from swim workout. In addition, I rode to Chinatown in the afternoon, and flatted..
Swim 1000m free
last 30 minutes freestyle training, leading to
many 50 frees
several Texas 25+

Thanks for swimming

Wait Here

2011-12-13T11:54:00.000-08:00

New Year/season on the horizon. I am approaching the process of setting some goals and objectives. Some objectives include rowing more, obtaining more power to transfer to swimming, and swimming pain free. Goals will come soon, I do not have much to say yet as I am considering rowing CRASH-B Sprints in January/February.
YES. Goal #1 Swim USMS 1 Hour Postal Personal Record.
Goal #2 Swim 4000 yards in 1 Hour Postal

New Action Plan

2011-12-07T18:46:00.000-08:00

I am going to approach the next stage in the life of a masters swimmer. As I have swam well this fall season, I concentrated on the distance freestyle. My distance freestyle swimming has now approached previous times I swam 3-5 years ago.

I tested well the last weekend in Long Beach. In previous weekend meets, I may have attempted one of the middle distance events, either the 1000 or the 800. I swam the 3 distance freestyle events.

I swam 1500 meters on Friday, and I swam the 100 free for fun later that afternoon. I came back on Saturday and swam a fairly good 400 meters free, as well as testing a 50 fly and 50 free.

I had been looking towards the 800 meters free on Sunday. I wish it would have been on Friday. I probably would not have placed as well as I did on Sunday(1) but I am wondering haw much faster I may have swam fresh. I even split, by .25 seconds, and even though I was pretty tired, as the 800 was my final event.

SPMA Regional Round Up

2011-12-05T08:49:00.000-08:00

I would like to thank everyone involved in organizing and running the SPMA short course meters regional meet in Long Beach this weekend. This is a special meet for many masters swimmers including many from other LMSC's from across the nation.

I apparently stopped keeping close records of my training for the two weeks prior to this particular meet. During that break in logging training records, I had a very nice Thanksgiving in North California. Leading up to the 2 day rest of Thursday/Friday was normal, and the following week of taper/?ing/less training, actually went well leading to the meet. Last day of swimming was, of course, Wednesday, Tuesday, Monday, Sunday was the last erg and I swam at SCFY on Saturday.

See results for meet here.

Connect the Dots

2011-11-15T11:28:00.000-08:00

November 14th, I did row.
15 minutes, over 3K
Swim too!
1000 easy yards
10 soft no breathers
2x 25breathe/25no breather

Tuesday, today 11/15
Ride to pool, sore ache from hip.

Swim 2500meters
42 minutes

Ride home for pr, 20 minutes

Where Are The ERGS

2011-11-13T13:02:00.000-08:00

What, where are they hiding the Concept2 ergometers? I was ready to erg this morning before I swam, but NOOO, who hid, stole, or otherwise took the rowing machines from their spot? No erg, no good.

Swim hard.

I felt ill a couple times, as I did yesterday. Hard work, self coached.
I can feel improvement.

500 free
100 back
400 fly drills
10x50 fly, no times
100 free
8x Texas 25s, and more. good drills.

2011-11-13T07:53:00.000-08:00

Ride to River

Swim
700 meters
300 meter swim 4:48
2x500 meter broken 50 @50sec and 5sec
200 meter warm down

I had to get out, I was getting grossed out by the filthiness of the pool. I hope they clean it soon.

I hope to not get grossed out too much this morning.

Ride to RBAC
Row
Swim?

Gosh, This Is Just A Workout Log

2011-11-11T18:55:00.000-08:00

I know that,,
Where were you at 1111 on November 11, 2011? Numerologists would look at it thus, 11.11.11. I was in Pasadena having a cup of coffee, after I went to the Veterans Day Ceremonies in Memorial Park in Pasadena.. I rode the bike there. I swam earlier in the morning.

Swim at 0700

500 yards free

500 meters free lc

100 back
4x100m free 1:30 on 45 descending
10x50m 40s on 50
last 4 extra rest
100 warm down

I am curious as how I trained several years ago. Oh boy, I can look at my weblog. Blog.

Keeping Track

2011-11-09T07:19:00.000-08:00

Yesterday was Tuesday. It was the 4th straight day of swimming.

Ride to Rose Bowl Aquatic Center, it was chilly.

Swim
2k good pace, 100 backstroke in middle
100 back
100 breast
200 fly
2x 50 fly/free

Ride home.

I am deciding if I should swim 5 days in a row.
I want to row.

Cool and Crisp

2011-11-07T11:02:00.000-08:00

The ride to the pool was lovely.
500 meter free
100 back
4x100 free on 1:45
100 back
100 breast
200 fly drill
6x50 fly/free
100 warm down
looks like 1800 meters but was in the water 45 minutes

Nice ride home too.

Injury Caused By 5 LB Dumbbells

2011-11-06T19:36:00.000-08:00

I am pretty sure that I isolated the shoulder incident of the past week, causing a dramatic cutback in the exercise load for the last three days. Included are 2 straight off days, complete rest.
November 6, today was back to normal.
Swim 2000 meters long course
Swim 500 yards easy play
I found 3 lb dumbbells after I used the 5 pounders. I did short sets with the 5 pound weights, then I felt much better using the 3's. The cable machine is too heavy to do rotator exercises. This is how I found out that the injury/strain was caused by too much weight for rotator movements.

November 5
Swim 2000 yards, only

Movember 4, off

November 3, off

November 2,
row 20 minutes
swim 1000 meters, pain in left deltoid, mid head

November 1, Tuesday, unknown

October 31, Monday,
warm tub
1000 yards

Halloween DOMS

2011-10-31T07:43:00.000-07:00

Happy Halloween and I am full of DOMS, or it could be just the last part of the acronym, muscle soreness. I rode the bike to the Rose Bowl Game on Saturday. I waited until I was riding home to find that the batteries for the front light were dead. There were some very dark spots along the route home. I swam in the morning.
2500 yards,
free, including 5x 100
fly, including drill building to slow 200
2x broken 200 at 45

Sunday

Ride to row

6K 28:55

Swim 1K

Ride home

Ride to 6229 Beard St, twice

Hilly terrain, this is Highland Park, and riding an elevation gain, although slight, contributes to a higher level of energy.

Elevation estimate of Hermon/home is 500ft.
Rose Bowl Aquatic Center elevation is 781 feet.

Ease into Training

2011-10-28T07:36:00.000-07:00

Although my base level of fitness is very high, I am now focusing on the objective of decreasing my distance freestyle time. Here we go.

Sunday 10/23
800 SC Meters UCLA Masters
12:05
Very happy

Monday 10/24
Row, easy swim

Tuesday 10/25
500m warm up
5x100m on 2 min
close to 1:30+
10x50 descend, mixed free
last@38

Wednesday
500m warm up
5x100m on`1:45 2 times
2x200m broken
warm down

Thursday
bike ride to Los Feliz to Colorado Blvd to home 2.5 hours
ergometer 20 minutes,

That is a rest day???

Article in LA Times today about a rower being recruited here in Socal.

Swim Meet!

2011-10-23T18:55:00.000-07:00

No big deal, but it was kind of fun. I went to the UCLA SCM Masters Swim Meet today. It was a ery good time. It was well organized, UCLA Spieker Aquatic Center/Dirks Pool is a very nice facility. It has a very nice diving complex and the pool is very clean. the locker room is a very nice.
Theere was the swim equipment vendor and a food truck, Don Taco. they serve a Chinese/Mexican fusion type of cuisine. That was it for the chow.

It looked like there were about 150 swimmers entered. Ask an official, but I am fairly accurate. What time is it? I was 10 minutes off, or late at 1230. I was finished my events by 2:30 PM. Not bad, but I did scratch an event. It was necessary to do so, as it was 100 meter SC butterfly.

I did swim a very good 800 meter free. I surprised myself with a 12:05. No counter, but I did find a swimmer to pace with, she was in a middle lane. I like swimming mixed, men and women.

I will post images of the event.

Lucky Boy Burgers

2011-10-18T20:50:00.000-07:00

Boy, I was NOT hungry after I ate a cheeseburger at Lucky Boy Burger, on Arroyo Seco Parkway in Pasadena. Wow, what a good hamburger. It was very big, with lots of fresh lettuce and tomatoes, and several pickles. The bun was very large, fresh and tasty. The beef patty was tasty too. I ate the whole hamburger and liked it very much..and I will go have another one soon. They have a pastrami burger too, and the burrito looked huge. It is said that they make a remarkable burrito.

My legs are whipped. I have been riding the bike. I rode to swim session and also rode to Occidental College to return my job application/resume. 10+miles rt. 10+miles to oxy.edu and looking at neighborhoods

Row 6K

2011-10-16T19:14:00.001-07:00

Row 6K, that is a nice even erg. 3X 2K, as it is and can be broken into the various segments.

I was not sure of the idea of a 6K, or about 30 minutes on the Concept2, until I arrived at the Center. I felt good. Last erg was 7 days ago, I am thinking of the indoor rowing season. I will look to see if there are any on the schedule. There may be one nearby.

27:16 6K

I could not stay off the bike either. Only about 7 miles, maybe 5.. How far is it to Fair Oaks and Monterey? 2.5 miles plus San Pascual to see open house on Crescent Ave.

Toni Vega, the real estate agent, should call tomorrow around 1130.

The San Pascual Ave area is neat, I like it. Garvanza. It is a tip of LA near the borders of Pasadena and South Pasadena in the Arroyo Seco.

Rusty, Not Red

2011-10-15T15:58:00.000-07:00

There was some soreness in either triceps as it took some swimming to get right. About 500 meters.
Ride to RBAC
Swim 2K
Ride home

Yesterday was a no swim day. I did ride the bike in the morning.

Ride 2+hours, 15 miles.

I rode a circumnavigation of the Mt. Washington area, starting here in Hermon and riding to Occidental College, touring the campus and checking in with HR and Athletic Facility.
Ride to Colorado Blvd for coffee at Sworks, and then to Glassell Park. Looked at neighborhood between ERB and FWY2. Eagle rock Blvd to Cypress Ave to Figueroa and home.

I tried to go to the Central Library in the afternoon, but I was too tired and forgot which way to go. I had dinner at Phillipe.

Done Did It

2011-10-12T12:41:00.000-07:00

I like this place. I like to sleep well. No hurry to get to the pool this morning.
Bike Path open, normal ride, 28 minutes.
Normal 2k swim
Easy ride home, 23 minutes.

Done.

I would like to go to the beach to just hang. Car day, plan ahead. Oh, baseball starts in 20 minutes. no big. But it is really cool here inside. It is not so out the door and it may approach 90 at the beach later in the day. Rethinking, perhaps I will stay here and watch the first game.

This evening, The Verdugo Bar, located very close to Glassell Recreation Center, is hosting meet the brewer of Bear Republic from Healdsburg. I am sure he knows Two Rivers and I want to visit the bar. Perhaps the beach will wait till tomorrow, it is sure to be even yeckier(hotter, more humid, with poor air quality).

Keeping It Going

2011-10-11T12:01:00.000-07:00

Swim
1500 metersLC free/back
500 yards fly drill/swim

Row
20 minutes
4200 meters, slow start(800-850meters) after swim,
back

Ride now.

Do Not Stop

2011-10-10T17:48:00.000-07:00

Keep going. Do not stop. Continue. Proceed. Carry On. This is nice, I only wish the pool was a bit closer. I rode the bike last Friday, 25 minutes. It takes about 15 minutes to drive to the RBAC. Additionally, I burn too much fuel. It is 1 quart/$1of gas per trip, 1/2gallon, and $2 per workout. Hmmm.

Is a routine needed?. No routines allowed, remember. Confusion rules the muscles. Thinking I will ride 2 times per week, erg twice and swim 5-6 times, until further notice. Just as always, 7-10 sessions per week. Keep going. Try running, again.

Occasionally I was doing a jog to the Y before the move. But I could walk faster than that jog. That probably was not productive.

Lately I Swim and Ride a Bicycle

2011-10-09T18:13:00.000-07:00

I really need to make time to erg on the Concept2, I think that I can do with 2 ergs a week until further notice.

I swam Tuesday, Wednesday, Thursday and Friday. I erged twice, I think on Tuesday(or Wednesday) and for sure on Friday.

I also rode the bike to RBAC on Friday to erg for 20 minutes and I only swam 1k. I think the one way distance is 5+miles. I shall try the La Loma way soon. I saw a cyclist on the route this morning. I think he was coming from the RBAC. It is only 4.6 miles.

I swam well today.
2k, strong, with 200 back in the middle.

Approx. 500 fly drill mostly 1 arm.

CicLAvia was this day in LA..maybe 10+miles, I don't know. I was really tired after. Huge too!

Weekend Off

2011-10-04T13:00:00.000-07:00

Very nice retirement/reunion Friday evening in SRafael. Very adult like. good food too. Extremely nice to see everyone. Congratulations to all my peers and brothers that made it. I hope to see everyone here soon. Enjoy the never ending 4 day.

Back into the pool this morning.
What a nice 1500LC
Then to the SC pool for some warmth.
Some warm up dolphin drills, one arms, modified Biondis. then 50, 100 and 200. 200 less than 4, more like 3.5. Just looking.

Nice spa time.

15 minute erg
2k @10min
1.2k last 5min
2min warm down

New Life in South California

2011-09-30T09:15:00.000-07:00

Rose Bowl Aquatics is the Queen of Aquatic Centers. What a pleasure it is to swim here and call it my training pool. just swimming, but well. Good DPS this AM. Very relaxed too. Nice to see you.

I tried to update my profile yesterday. It was rejected. I was just updating my recent change of residency and my new training environment. I will try again, soon.

LIVE from LOS ANGELES!!!

2011-09-29T14:29:00.000-07:00

Hello everyone, I am so happy to be blogging once again although my locale has changed, quite nicely, it must be said. I am situated in South California in the Northeast region of the great City of Los Angeles. This is a very exciting part of Los Angeles and greater South California. Not only are there areas of extreme transition, there are also many beautiful, established, tree lined neighborhoods with parks, schools, churches and shops. I am sure that the people all around are just as beautiful, nice and tree lined as the neighborhoods in which they live.

I am looking for permanent residency. I would like to be a bit closer to the aquatic facility. There are some properties around. No hurry.

There is an open house at 524 Coleman today. Very nice, 4 bedrooms, 489k. Right next to 520, which was a foreclosed property that sold for 219k that I noticed in August. It is being rehabbed right now.

I probably need a new agent. My present agent is due in 1 month, she was winding down her client list, and I have not heard from her since I moved here last week. I totally understand. I will send a gift to her for the baby boy.

Rose Bowl Aquatics is my new aquatics home. I am thrilled. Included in my monthly pass is use of the training equipment. Two(2) Concept2 ergometers. I prefer to spell and pronounce ergonometer.

I rode the clunker to RBA late yesterday afternoon, 31 mnutes/22minutes. A lot of room for improvement.

I emailed the masters coach at RBA. Chad Dureiux. Told him I am in town and was unattaching from Santa Rosa Masters(SRM).

I visited the closest YMCA this morning. It is the South Pasadena/San Marino Y. It is a bit closer to here, but it is small, smaller than Sonoma Family. There is a Concept2 and the pool opens at 0530. Rose Bowl Aquatics is great.

Can I Post From The IPad

2011-07-18T20:15:00.000-07:00

Totally goofed up last entry

2011-07-17T21:59:00.000-07:00

Whoops, I guess it doesn't matter that much, as long as I keep swimming and rowing. I ride the bike mostly for around town, sometimes I do a ride for exercise.

Time to Remember the Past Week Workouts

2011-07-17T21:46:00.000-07:00

Last entry was July 11, so that was Monday. I have doing as much work on the house as humanly possible. today I laid the vinyl in the bath, tomorrow paint and reinstall a new low flow toilet and reset the lavatory. I will then get a new medicine chest and light, perhaps there is a unit with the light integrated into the cabinet.

Working back from today, Sunday at the Y I swam only.
1500 free
5x25 back/25 easy free
5x25texas/25 easy free

Saturday
swim for time 45 minutes
erg for time 15+ minutes last 2km@820+

Friday
swim

thursday
swim 40+ minutes
erg 20 minutes good pace
erg 20 minutes with talk with Darlene

Wednesday

swim at Ridgeway
55 minutes, good speed play with other swimmers

Tuesday
Totally forgot

Monday
Did some good riding, and swimmng

Sunday, Monday

2011-07-11T19:37:00.000-07:00

Swim Sunday. shat did I do besides swim laps, oh yeah, I did a quick set, but not really very quick.
Backstroke alternating with freestyle.

Monday I was on the indoor rower, or ergometer. Was I at 3.3k at 15 minutes, I went hard for 20. I then rowed easy for another 20
40 minutes on the indoor rower, Concept2.

2011-07-09T15:33:00.000-07:00

I owe it to myself to post these darn workouts, events and issues concerning my health, athletic performance and well being. so what.

It looks like Wednesday. I set out to swim 1500 yards, and I did. Then I hung around the pool and did some easy Texas 25's, like around 8. I walked to an easy shoulder session in the afternoon.

Thursday I did not swim, erg or ride hard, although I did walk to Goat Coffee and rode and easy 5 miles later in the day.

Friday I was in Santa Cruz for the PMS 1500meter swim.
300 warm up
1500 meter swim 24:44.40 splits at 500-8:16 and 1000-16:33
final 500 at 8:11
200 warm down

Saturday
Row only
10 minute warm up 1965 meters
2km 7:59
2:03. 2:02. 1:59 1:55
12 minute cool down

Late/Lazy Entry

2011-07-05T12:16:00.000-07:00

I scolded myself in the previous posting about logging the workout now. Well, this is what I did yesterday, and I think I was not feeling well. I didn't even trek to see fireworks last night. I think that a combination of environmental factors, the heat, and what I had consumed in the last 24 hours had something to do with my ill feeling. It is very hot today too.

I waited until 1230 to swim. I actually had less than 25 minutes.
1500 yards
final 500 was supposed to be at 7:30, but I got confused somewhere, or I am swimming really well.
I must have missed a 50, or 2.

Thursday, Friday Saturday, and Sunday

2011-07-04T11:21:00.000-07:00

X Rays are negative, that is pretty much all the doctor was good at telling me. I am glad that I got to see a young male physical therapist Friday morning. He determined that the issue is not related to the possible diagnosis of an impingement syndrome as he did some serious palpating of the clavicle, including the a/c joint and the rotator cuff. There is no point tenderness anywhere along the clavicle. He continued to palpate the left anterior intercostal between ribs 2/3 or 3/4. After several minutes of manipulation, or rubbing, the soreness was dissipated. We agreed that this is where the pain and injury is located and he told me all I should know about the injury, the healing curve and he told me that I could just rub the pain away myself, which I have done several times. I am healing.
7/3 Sunday I swam with Vince at the Y. 30 minutes.
7/2 Saturday, I think I just swam.
7/1 Friday I erged good for 20 minutes, then swam for 30 minutes.
6/30 Thursday, I swam at Finley! I limited my swim to 30 minutes there too. I had an evening erg of 20 minutes.
Wrong. I swam at Finley on Friday, because I rode the bike and then rode to the p.t at Kaiser at 9AM

Reminder to self, log the workout daily please, see what happens, I forgot my place in line for a rest, and there could possibly be a focus issue.

Looking Back At the Logged Workouts

2011-06-29T19:51:00.000-07:00

I did just analyze the past documenting of the workouts and I do need to back off. Too much, it appears. I just like to do it. It feels good to train with a goal in mind. I just need to rein myself in for the next couple of days. I will listen to the doctor as well. I don't listen to my body, do I? I think that is because I trained myself to run through pain, due to so much endurance training when I was young.

Shoulder/Pain

2011-06-29T19:41:00.000-07:00

Yeah, I saw a doctor yesterday. Phooey, as I am now being treated for left shoulder impingement syndrome. GDI.
X-Rays of ribs and a full set of left shoulder shows only arthritis, no breakage or displacement.

I did not swim today.
I did an afternoon p.t session including 25 minutes on the Concept2 ergometer.

I swam only for 20 minutes on Sunday, as I went to the GAy PRide Parade in The City.

I did a 20 minute erg before swimming over 30 minutes on Monday.

Yesterday I swam over 30 minutes, but had to exit the swim because of the shoulder issue.

Training Day, What?!

2011-06-25T09:13:00.000-07:00

My shoulder is sore. I made a doctor appointment, it is 4 days away. I hope the problem goes away. It is really irritated during interruptions in swimming, such as stopping during sets. I should say that what seems to be the chest muscle strain hurts during the pause. Now as I am sitting here, the whole shoulder, including the scapular region is affected.
I swam this morning. The pain dissipates while swimming with good form.

Well over an hour in the pool, practiced sets with flip turns.

10x50 kick hard to finish

10x texas 25s, with flip and extended several times, last 2 with hard kick into wall.

A bunch of reasonable laps, there were some other good swimmers this morning. Beverly, and another younger lady, very fit and skilled.

Left shoulder Issue

2011-06-24T09:41:00.000-07:00

Darn, my left shoulder/ribcage is bothering me. While at recreation swim on Tuesday, I was surfacing from my last dive from the board when a person landed on me. I appeared to be okay. It was during adult time, so there were not many eyes on the pool as the guards were doing in service training. Two guards did see the near miss and approached me to ask if I was okay. I was, at the time.

I think my shoulder was irritated before the jump. Did the accident perpetuate the injury/issue? The pain occurs significantly upon inspiration in my 3-4 left intercostal region and the scapular region is irritated too.

The pain does not appear to be swimming related. I swam/practiced for almost an hour this morning. As I am sitting here, the shoulder aches. oh, oh. it is time to doctor up.

Update Today

2011-06-21T06:52:00.000-07:00

The reason I keep this web log is so I can keep track of my workouts. I do so much that I can hurt myself if not monitored properly. Example, yesterday I went to the Y, rowed, and swam. Then I rode the bike to Home Depot, up the hill, for an errand. I also prepared the 4th corn planting. It is a 15 ft. row planted with 3 varieties, all in the same hole. There are berries all over the garden, I need to get the raspberries now...

Workouts going as far back as I can include
6/20 15min erg, 25min swim, 5mi bike, 5mi bike, 30min swim
6/19 Swim outside at Ridgeway
6/18 Swim in Sunnyvale
6/17 Erg in Mountain View
6/16 and so on, etc all the way back to May 16
Nothing out of the ordinary during the last month. I did do the Concept2 World Marathon/Half Marathon Erg Challenge, on like May 11. I logged it on the Concept2 site and am officially listed as 18th out of 20 for the 50-59. I worked into it, I erged under 2 hours, and recovery was pretty easy.
I am off to the indoor pool, the natatorium, at the Y. I am in need of some direction, so I need to post often in the next 3 weeks.

Rest Day Sunday, Back to the Pool Today

2011-05-16T12:51:00.000-07:00

I missed the pool for 6 complete days. I think I am going to be okay. I swam with the hand in the flimsy painter glove with no success. I had a waterproof band aid on it too, nah. I was only in the water for 15-20 minutes. I erged too. 15 minutes of good pace to 3k, then another 15 minutes to 5.7k with a chat. Good.

Brilliant Idea

2011-05-14T07:55:00.001-07:00

What if? I will try it, that is, make the www.swimmersyear.blogspot.com my homepage. I can link with my present www.yahoo.com homepage. Jeah.

The damn cut is still healing. I bleeped up when I swam on Monday. Perhaps it would not have make much of a difference. And hey, can I use this keyboard with my ipad? Gonna find out as soon as I log the morning workout on the Erg.
Stan got aboard soon after I did.
15minute warm up
2k test 8:10
10 minute warm down

Keeping Dry

2011-05-14T07:55:00.000-07:00

I have stayed out of the water for several days due to the gash on my right hand. I got back on the Concept2 on Wednesday and it felt really good. no irritation from the 13.1 the day before. I got some good pulling and had a chat with a very young stroke survivor. I pulled for about 25 minutes, that was enough for a good warm down session. I am pleased with the quick recovery and there are no issues of back, shoulder or such.

I set up Cassandra's garden on Thursday. No swim, now erg.

Friday, again I stayed dry. I had a good 30 minute erg, building the whole pull from
5 800
10 1700
15 2700
20 3800
25 5100
30 6300
55 minute warm down

I will check the monitor this morning. Test 2k, anyone?

World Marathon, Half Marathon ERG Challenge

2011-05-10T13:04:00.000-07:00

Wow, I was having flashbacks to the First Annual Paul Masson Marathon that I ran in the South Bay whenever. I did a great job today.
The log on the monitor broke the erg into 4k segments.
They were all very even, except for the last one, I really fell off. My lumbars were really bothering me while rowing, but I did it!
I think the first 10k was around 51 minutes.
My final time was 1h59:36.7

Quick ERg

2011-05-08T18:15:00.000-07:00

10K Yesterday. Today at 1200 I did an evenly paced 4km and and easier 2 minute warm down. No water today as the gash on the right palm is healing very nicely. I am keeping it as dry as possible.

TAM 1650 Postal Results

2011-05-08T10:27:00.000-07:00

Congratulations to all my friends at the greatest workout group in Petaluma, CA, the Jellies, who had a 100% participation in the Johanthan Steiner Memorial 1650 Postal at Tamalpais Aquatic Masters this season. DeaAnn Joslin is the undisputed leader of the group, she is a rock, and she rocks! I had the pleasure to join her workouts for the 2009 spring season and they are structured, explained well, and modified as necessary to each of her swimmers.

I lacerated/punctured,stabbed my right palm with a 4" sheetrock knife Friday evening. I was too 'happy' to be doing what I was doing, scraping paint remover, yech. #Ouch, I need to keep it dry as long as possible, so I stayed out of the pool yesterday and will not swim today either. I need to find a waterproof dressing. Jeah. So I am back to the ergometer this morning.

I took some time off after the shoulder issue last week. Monday was fail. Off Tuesday, I swam good on Wednesday, and Thursday. Friday I rowed 25 minutes and swam a warm down.

Saturday
10k
1. 16:
2. 15:38 31:38
3. 15:16 46:55

The splits are 3333, 6666, and 10000.

Monitor readings were reflective of even pace.

Stopping to Evaluate

2011-05-03T07:10:00.001-07:00

It has been quite some time since I have had a malady concerning my physical activity. It is somewhat understandable that an issue comes up occasionally as I am very prone to working out every day, most days I do at least 2 disciplines either walking, riding, rowing, and/or swimming.

I noticed that there is an irritation in my left clavicle, yeah swimmers shoulder or something like that. Exactly like righty, but not as dramatic. This has caused concern. I noticed, appropriately enough, when I swam at Ridgeway on Sunday morning. It was cold!! 76F, maybe. The sun was shining, the sky was clear, there was no wind, and it was 'refreshing'. That is when I first had a concern.
I swam 2500 yards.

1. Did the colder water contribute in any way to the issue?
2. Is it possible that I may have an overuse issue from the sanding, scraping and painting?

I became more concerned yesterday when I visited the Y in the morning. I sat down at the erg, proceeded to warm up and I thought I was on my way because I have had no issues with either shoulder while rowing. I was trying to settle into a good pull but was slowing down. There was an issue, and it was not weakness from illness the day previous. The slowing was because the left shoulder was irritated. This was a good time to stop. 3800 meters. Start on #1 for 15 minutes, then switched to #2 for about 5 more minutes before departing to the pool for further evaluation. After warm up swimming, there was still an issue. Done for the day at that point. In addition to resting the affected shoulder, I have started a regimen of Celebrex, 100mg twice a day for reducing any inflammation and pain.

Dyspesia, aka Belly Ache

2011-04-30T17:02:00.000-07:00

Yeah, I hear ya, quit your belly aching. But really, twice last night, just up, no heaving or squirts, tmi... but I still, at this late hour in the day, have a slight bellyache. I have only eaten a bowl of oats, with honey and a small dash of soymilk. I tried a half banana earlier this afternoon, I think it went down the wrong pipe and it caused a short bout of blotation. Now I am hungry. Thinking of eating, but my stomach does not like the idea.
I still did a 2k test set this morning. Slowest time since I have been doing them...8:16 or something
10 minute warm up
2k test @8:16
10 minute warm down

I swam down. It felt rough for the first 5-10 minutes. I did some backstroke as I adjusted into a more sedate, smoother swim. I did some opposite side breathing too. I am getting better at it. I just need to remember to do it as I am retraining the muscle memory for breathing, and that is not all. I am doing these to become more symmetrical with my whole freestyle stroke...

I got a new shirt today.

Focus, then Act

2011-04-29T06:46:00.000-07:00

Taking 5, minutes, to remember what I did for a workout yesterday. I swam 2 days,then I erged yesterday so I can do the test 2k on Saturday. I am going to the pool right now but I really need to log yesterdays pull.
5 minute warm up
Pee
10x500m/1m rest, easy active recovery
500mwarm down
40 minutes
I think I need a new card? Do I? I would need to get a card reader,$30, really..;.plus the $6 card, now go and pay those property taxes, whoops!

I went to bed early, and as I was waking up this morning, I was thinking. I thought about forgetting to pay the property tax this month! G*DAMIT. $10%+$20 penalty, sh*cks! Pay up dummy. Swim first, I am already late, just like being a little pregnant...

So, I swam at the Y, although I did not count laps, I did do some counting. I counted s/p/l several times. I also counted strokes during Texas 25's. Very nice. I also did some left side breathing drills, just to work on balance and symetry. I also did a short set.
5x25 Texas style, swim back easy on 60 seconds, easy, count strokes, under 20, all
50 free, no breather, open turn

45+minutes, thank you

Bike/Swim/Bike, The Finley Route

2011-04-26T09:33:00.000-07:00

I used to do it every morning, I would get on my bike and ride to Finley Swim Center. It is a 2.5 mile distance. I did it this morning so I could catch up on some outdoor swimming. I need a change of venue once in a while. As I used to have 5 pools to choose from at this time of the season, I used to change venues often. I have been very limited to pool choices as I no longer commute to San Rafael. I miss swimming at Terra Linda Recreation Center, next to SRFD Station 6, and I no longer go south to Petaluma Swim Center as it is about a $12 trip. No JCC either. Ridgeway does not like me very much. It is so easy to call the SCFYMCA my home pool these days, and it makes sense too, economics and the Concept2 rower(s).

Indoor rowing is the latest fitness discipline that is gaining in popularity. It is by far the best form of full body workout, far superior to any of the triathlon disciplines, i.e. swimming, running and bicycling, and it makes all the other machines and apparatus and weights in the gym look like toys. The act of rowing builds not only strength, endurance, and power. It builds coordination of the nervous system that affect the overall synchronization of the muscles. This training gives the athlete the ability to move with great agility and smoothness.

So I rode to the pool, and I swam
2650 yards, just swim
I should have did a set or 2, but I did't.

Maybe take a look at long course this summer. I would like to go to Santa Cruz. I could swim 50/100/200/400/800/and1500. Six events. 55 turns. Open/flip? Hmm.

Row10K

2011-04-25T14:59:00.000-07:00

Now if I could only remember the pacing and meters and stuff. Started out at 915 meters then to 3333 at 16:16. 30 minutes at 6300 and 6666 at 31:30. Then to 46:40 at 10K. Good pull with good pacing. I think I am in training for a half marathon. The marathon/half marathon challenge is May 1-15, as the new erg year begins. I will try to record my distance at the Concept2 website.

Update for Saturday, I did go and erg in the afternoon, 15 minutes/3000meters. I swam down too, cramping in the beginning but relaxing and easing into thoughtful swimming for about 15 minutes.

Un Timely Logging

2011-04-23T08:51:00.000-07:00

Wow, the last input of workouts was Sunday and today is Saturday, so I will have to guess back.
Monday Row 1 hour
Tuesday Swim
Wednesday Row 1:40/:20 set with warm up and warm down total 35 minutes
Thursday Swim 2500 yards straight
Friday Row 30 minutes good last 10 minutes 2300 meters 5 minute warm down
Saturday, finally made it to today. It is 2k erg test day, but I gave myself the day off from the erg.
I did swim, in keeping with the recent pattern of alternating workouts from day to day.
2000 yards
5x50 broken at 25 sec
5x25 fast, hold form descend to 13, swim back
2500 yards

Friday Swim Saturday Test 2K

2011-04-17T08:12:00.000-07:00

That is right, I swam 2500 yards on Friday and did not erg. I think I went for a walk in the afternoon.
Saturday was 2K test day.
10 minute warm up
1:58.5
1:59.5
2:00
1:59
7:58
I looked at my stroke rate/500m and it went from 30, 29, 28 to 27. Analyze please.

I need to increase my speed. I will try to concentrate on some sprint work. It appears that I am at a plateau at just under 8 minutes. It is time to #gorow.

Remembering Wednesday and Thursday Workouts

2011-04-15T07:11:00.000-07:00

Wednesday
Row
Warm up, was that 5 minutes, yeah, I think so.
Custom List Row
1:40/rest :20, this is a 20 minute set workout with 5 reps before a 2 minute lull, then 4 reps. My goal is 500 meters/, that equals a 6:40 2K.
Swim down about 1000 yards

Thursday
Row 40+ minutes
20 minutes to 4k, then to 6300 at 30 minutes with a 10+ minute warm down, total about 8k
Swim about 20 minutes

Post It On The WeBLOG

2011-04-12T08:53:00.000-07:00

I did not pass up the pool this morning. I was feeling yesterdays erg and it took several laps, about 40, to break through and get comfortable. Then I just swam through, about 45 minutes, or aroung 2500 yards. That is all folks.

Monday I did the 10K erg. It was the first time this year that I did a 10K and it felt good. I got some sweat going, and I am thinking that I will try for the 60 minute erg soon. I do not think that I have been to that plateau.

Saturday Test 2K

2011-04-10T12:35:00.000-07:00

Friday I only swam as I thought about the test 2K for the next day.
I think this is the day I actually did a "set" after about a 30 minute swim.
10x50 free, descending.

Looking back in the log, it appears that I had swam 6 days in a row and it was a good day to bypass the swim after the test.

10 minute warm up to 1900 meters
2K Test
2:02
2:01
1:59
1:56
End 7:58
I think I will use the 1:40/:20r and the target will be 500 meters@1:40. That is 6:40 2K, wow..now, go row!!

1000 meter warm down

I am back in the pool today, Sunday. Yech, it is cloudy(the pool) and I think that it is hard to do any set work this morning. I am thinking about how to retire from retired competitive swimming and go for it in 2012. I age up for meters.
30+minutes mindful swimming.

Go Row.
15 minute erg
925m
2000m
3150m 5 minute warm down.

Ergometer Workout

2011-04-07T11:34:00.000-07:00

I did stay off the ergometer yesterday. Most importantly, I stayed off the shovel in the garden. I swam at Finley yesterday morning, it was like I never left. The MWF Finley pod was happily swimming away, and I took my rightful place in lane 2, from the west. It was very nice. Fresh air, birds, sky, etc.. 30minutes+

10 minutes warm up
workout set from custom list
1:40/:20r
I thought we were doing a 10 reps, but it was 9 reps with a 2 minute rest after 5 reps, for a total workout time of 20 minutes
2 minutes@500+meters 1:55 at end of workout
3 minutes warm down

15 minute swim warm down

Take A Break, Sailor(Erger)

2011-04-05T18:39:00.000-07:00

4 days in a row on the ergometer, I think it is rest day tomorrow. I hope I can do it. I know what, I will go to Finley Swim Center for the early morning session. I have not seen that 'pod' since I don't know when. They used to appear in the liner notes occasionally. I checked in with the Ridgway pod on Sunday, nothing new, maybe a new swimmer or two, but it looked boring as ever. Sarah J. said hi, and she asked if I was going to swim this weekend at Pleasanton. No. I asked her if the team was having dinner at Nancy and Chris's, her parents, on Saturday after the meet, as is the tradition. They are and I got an email to that fact this morning. I am still undecided as if I will go to join the team and time.
Saturday was already logged, and was Sunday's 30 minute pull.
Monday, I pulled than swam
Tuesday, today, I swam for about 30min and then I pulled for 30,
5min@900m
10min@2k
15min@3+k
workout rate intensity varies until
last 3 minutes @2min/500m
finish@1:55

Rest day tomorrow, can I do it?

Catching Up

2011-04-03T09:26:00.000-07:00

I could not wait to get back on the erg after a quick road trip with Toby to Opening Day at Dodger Stadium. The following article will be about the road trip but this is a quick log of the workouts for the week of March27-April2.
27Mar-?
28Mar-?
29Mar-erg 30+min, swim 500 yards, sore mechanically
30-hike Pinnacles
31, Opening Day
1Apr-swim@USC McDonald Swim Stadium diving well, really warm

2Apr-Saturday Test 2K good even erg,
5 min warm up 900+meters
2:02
2:01
1:59
1:58
10 minute warm down
Good swim, time wise about 30 minutes

3April, Today
30 minutes erg
various paces, intensities, and techniques

10 X 500 Meters 1 Minute Active Recovery

2011-03-24T10:54:00.000-07:00

This is a prescribed standard workout on the digital monitor on the Concept2 ergometer. It is actually set up for unlimited numbers of repetitions, thus the setting is 500m:1min rest. I used to have that log card but it walked away several months ago, so I am relying on what memory I have left to get me to the log here.

5 minute warm up 900+m

10x500/1 min active rest
I really don't recall what the average is, probably around 2:10, and last is 1:55-

3-5 minute warm down

Pull ups 1, 2, 3, 4, 5 total=15

Swim down 1000+yards

Swim Only

2011-03-23T09:53:00.000-07:00

I was going to pull a fast one this morning, but I swam instead. I went to the Y with the thought in my mind to either do a circuit on the machines, lightly of course, or maybe do a fast superset with light dumbbells, but I could not pass up the pool. I did not even think of erging this morning, no whining, but my shoulders bother a bit today. I was a wreck yesterday afternoon with all the sanding Monday and Tuesday, along with digging and planting a row of beets and peas. I was pooped.
I did swim easy and smooth this morning, good dps, good body position, no flip turns and no short axis swimming. I enjoyed the swimming for about 40 minutes.

Workout Log

2011-03-22T09:35:00.000-07:00

I think I have finally adjusted to the time change from last week. I am even getting out the door and into the gym earlier. I am a bit shy in my compression gear, oh well.

5 minute warm up~800m

pit stop,

10x500m/1min active recovery 6500+meters, 500 splits ranging from mid teens to final 1:56

3 minutes warm down erg

Swim for fun~20 minutes swim play with tri guy in yellow cap

I heart USAT.

FINA, USASwimming Investigatiing Fran Crippen Fatality

2011-03-21T17:29:00.000-07:00

According to reports, both FINA, the international governing body of swimming, and USA Swimming have been hard at work doing their own investigations into the swimming fatality of Fran Crippen. What needs to be investigated? We all know exactly what, where and who(m), and this fact is what ultimately brought the Open Water Swimming Safety Conference to reality. I emailed USMS before the tragedy in Dubai(or UAE, WTF)money, politics, no interest of the athlete or his/her safety rant over,,,calling for action after the Whiskeytown Lake Open Water Swims. Calm down. Oh yeah, rant on, FINA is about ready to implode. There does need to be more change within the internal structure of the governing body of world swimming. The issues are so bad that there is an international grassroots movement among some of the premier swim coaches in the world to break away from FINA and form the World Swimming Association, WSA as the governing body of swimming for the future.

There was nothing said about that issue at the conference. I think it is an issue for the open water community and that is perhaps an underlying issue that contributed to the importance of the conference. The conference origins are grassroots too; we as athletes, responsible event organizers, and aquatic professionals are being proactive to make our sport safer for all to enjoy. FINA has a history of making poor choices, see tech suit era, and I hope USA Swimming takes a hard look at their relationship.

swimyear2012

Lost in Paradise

Wednesday SCYards

What and Yesterdays workout

4 Day

Meeting with Coach

Monday Workout

Saturday Morning Fun

Extra Rest

Wednesday SCYards

Breaststroke Can Be Hazardous

Shut Down

Excellent Warm Up and Then...

Short but Sweet

Swimming With A Cold

Count This One

Shoulder Impinging On My Brain

DOMS Day

Log It Now

Team Meeting

No Excuses Found

New Year Resolution

Late To Row

Untitled?

Wait Here

New Action Plan

SPMA Regional Round Up

Connect the Dots

Where Are The ERGS

Gosh, This Is Just A Workout Log

Keeping Track

Cool and Crisp

Injury Caused By 5 LB Dumbbells

Halloween DOMS

Ease into Training

Swim Meet!

Lucky Boy Burgers

Row 6K

Rusty, Not Red

Done Did It

Keeping It Going

Do Not Stop

Lately I Swim and Ride a Bicycle

Weekend Off

New Life in South California

LIVE from LOS ANGELES!!!

Can I Post From The IPad

Totally goofed up last entry

Time to Remember the Past Week Workouts

Sunday, Monday

Next Post

Late/Lazy Entry

Thursday, Friday Saturday, and Sunday

Looking Back At the Logged Workouts

Shoulder/Pain

Training Day, What?!

Left shoulder Issue

Update Today

Rest Day Sunday, Back to the Pool Today

Brilliant Idea

Keeping Dry

World Marathon, Half Marathon ERG Challenge

Quick ERg

TAM 1650 Postal Results

Stopping to Evaluate

Dyspesia, aka Belly Ache

Focus, then Act

Bike/Swim/Bike, The Finley Route

Row10K

Un Timely Logging

Friday Swim Saturday Test 2K

Remembering Wednesday and Thursday Workouts

Post It On The WeBLOG

Saturday Test 2K

Ergometer Workout

Take A Break, Sailor(Erger)

Catching Up

10 X 500 Meters 1 Minute Active Recovery

Swim Only

Workout Log