back to back

I entered the locker room at Ridgeway on Sunday morning with my former teammate Dave Hale. The Sunday morning workout group was forming and Warren had a pretty good workout plan. After an approximately 500 warm up, the set was thus:
8x75, 50 swim/25kick, on 1:30, warm up some stroke laps too
Main set
3x4x100,IM order
1@2min, IM order
1@1:45, lots of fly, 1 arm
1@1:30, 100IMs
3x50 easy in between 400
4x150 back
total workout 3000+500 warm up

And then I woke up at 0420 to swim at Petaluma this morning. I was in the pool at 0515 warm up over 500 yards and then begin workout at 0530
Start with 500, 100easy, 300kick, 100easy
800 free
4x200 on 3:15 at 2:45
500 easy,same as above
600 free
4x150, on 2:15 at 1:55
the rest of workout was as follows, but I did not have the time to complete,
400
4x100
200
4x50
It appears that the toatal yards swum by me this AM is 4000, good job, but I needed to do some speed work, and that appears at the end of the workout. That is enough. I would like to do the Postal `1650 tomorrow.

Station 2

I am at work today. I swam with the Petaluma workout group. Arrived in the pool with enough time to swim about 750 for warm up. The set was then:
Tread water 10-15 minutes
3x200, swim 150, sprint 50 stroke
2x500, 4x25 on30,3x50 on60, 2x75 on 90,1x100 on 2min, reverse on fastest interval
1x100 easy
2x200, 6 and 2
200 warm down
Yard total approx 3000

It is an easy commute this Friday. I left the pool at 0636 and left Peets at 0645, arriving in San Rafael at 0705. I should have managed my time better, I could have swam for an extra 15 minutes. there were fewer swimmers this morning than Wednesday. I walked on the wall for 30 minutes before we came downtown. I will be posting images of the fire stations soon. It is a real treat to be stationed at Station 5. It is directly across the street from San Pablo Bay. You'll see.

Finley @0630

Into the pool at 0645 to swim down yesterday's workout. I did a 30 minute session on the Concept2 rower at the Y 12 hours ago. Good session. We are here to swim though and I loosened up with 1500 easy.
5x200 butterfly
1easy, alternating 1arm
1easy alternating arm/full stroke
1medium, alternating/full
1medium 25stroke/25free
1medium free/stroke
5x100IM, start w/back end w/fly
200 swim down

Swimming along the 101

Apparently all of my local swimming pools, which I call my home pools, are conveniently located within a mile or so of US highway 101 in Marin and Sonoma Counties. As I will be reporting from any one of the dozen or so along the stretch of 101 from Healdsburg to San Rafael, we will notice that there are a number of options for the avid masters swimmer in this part of the country. I am planning on making an effort to swim with the group that works out under the supervision of DeaAnn Joslin at the Petaluma High School pool. The workout is from 0530-0630 with ample time for a lengthy warm up, and plenty of time, if you have it, to swim down or continue your workout until 0700. I talked with DeaAnn and mentioned my goals of swimming QT for 200free and fly. That is my job this season. I plan to make an effort to swim at least 2 of the 3 morning workout sessions, as work scheduling allows. I will try to describe the workout as best I can, without the warm up or swim down.
8-50kick/fins 8kicks on side, 8streamline/8 on side
5-100, swim 75, 10rest,25sprint
10-50free, 60
8-50fly/free, free, 55
6-50fly/free,50
4-50 ?, 45
2-50fly, 40
100easy
2-200 hypoxic drill

DOMS set in yesterday from the double circuit monday. I tried some light plyometric exercises at Y in early evening .

report on conditions, code red

I tried to swim at the Y this morning, in 86degree water. That is unhealthy. I got a warm-up, and three 100s, then got out before I overheated. On to Finley at 0915 to finish something.
10 200 free
6/200pace, on 4:00
1/200fists
3/200, broken at 45, 40pace
Done for a 3000/3500

We went to the Y last evening for dry land training.
2 complete circuits,
15minute ergo meter. Good session, but I ate too many cookies for dessert..

New year, same strokes...lHappy

Good scm season, I may have top 10 first ever. Swam easy thru December and into january. Now, scy is upon us, I have switched affiliation back to Tamalpais Aquatic Masters ,TAM. Goals are still the same, 50s, 100s and 200s free and fly. No IM this year. I need to qualify for 200s, starting now, first meet 2/7USF,200free, 200fly and a 50 in between. It will be an interesting transition back to TAM. I should probably email the SRM and tell them I am leaving. No emailing allowed. If I should see her I will tell her. It is a love story..I need to get faster. One arm butterfly , alternating, 100s
2000free warm up, dps
1000kick, on back, w/fins, dolphin/25br kick on back,25breast/small wave
5=100free,3@130,2@200
5-10025long fly/25catch up free
10-25free/25free on60 to low 15
Sorry , Jason lezak, but none of it is junk yards, I may go at a slower pace, but I am working on technique, and symmetry, I slowed it down a bit today towards the end, after I thought about hat your teammate Weber Grill says about going slow to go fast. Deliberateness and technique seem to be key to going faster. Let's go to the Y.

continuing

Hey, check this out, I am adding a post to my famous blog. This is to remind myself that I need to post every now and then to keep my viewers up to date with the latest in swimming and diving. With the 2008 Beijing Games about to start, I need to tell you that the summer season has been really good.
I am really excited by my recovery from the spine fusion in December. I have taken the recovery and rehabilitation seriously, I did not have any outstanding setbacks and I have no regrets. I am back to work as a firefighter in San Rafael, California and I sure feel better now than before, although I must tell you that work is work. We work a bunch of overtime in San Rafael, due to a particular manning pattern that the city adopted several years ago. We are also having a bit of trouble recruiting good candidates for several open positions. There are several factors contributing to this perceived problem recruiting candidates inclluding salary, retirement issues, and other benefits issues. I think we are okay, but many other similar size departments offer better packages.
I had good success this season. I was only out of the water for 5 weeks. I swam several personal bests this year too. I will be looking for several best times this scm season. I am going to try training slightly different. I am going to emphasize more weight training sessions which will include training with heavier weight.