The Kitchen Sink Set

The Kitchen Sink Set

Here’s a workout I sometimes do if I show up to the pool without a plan. It consists of 10 sets, each totaling, respectively: 1000, 900, 800, 700, 600, 500, 400, 300, 200, 100. You make up each set as you go along. Usually, I’ll do the first 1000 as warm-up, and tack on 5×100 cool-down at the end, for an even 6,000 yards/meters.

I call it the Kitchen Sink Set. Here’s one version I did this past weekend (SCY):

  • 1000 w/u: 300 swim, 200 kick, 300 pull, 2×100 IM
  • 3×300 pull, moderate
  • 4×200 IM, threshold
  • 14×50: 2x {fly, fly/back, back, back/breast, breast, breast/free, free}
  • 6×100 kick, descend 1-3
  • 100 loosen, 400 Free AFAP (as fast as possible)
  • 4×100: 50 drill / 50 swim, choice of stroke
  • 6×50 fly, smooth
  • 200 IM, broken @ the 50′s, 10 seconds rest – AFAP
  • 4×25 sprint under-water SDK (streamline dolphin kick) on back

I like this workout for a couple reasons. The structure of descending distances keeps you motivated to push through to the end (important when training solo).…

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Don’t fight the water

Don’t fight the water

People sometimes ask me what I think of Total Immersion. A full discussion is beyond the scope of this post, but suffice to say: While I may quarrel with a few of the details, I think it’s general emphasis on “harmony with the water” is quite valid – and its validity increases with swim distance.

T.I. coaches teach their students to not “fight” the water. Beginning swimmers often fight the water (almost by definition), but advanced swimmers aren’t immune. I often catch myself doing this when I’m fatigued and trying to hold a pace slightly beyond my comfort zone. I’ve paid much more attention to not fighting the water since I started doing marathon swims. You might be able to get away with fighting the water in a 50, or even a 200, but in a marathon this is death. A relaxed, efficient stroke is essential.

On days when I’m not feeling so hot, I try to forget about going fast and just focus on relaxing and swimming efficiently. If I’m working out with a team, this may require slight adjustments to sets.…

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Wet Drylands

Wet Drylands

You don’t need a gym to get a great dryland workout. I’d venture to say that you don’t need more than a medicine ball and a pair of stretch cords.

In some cases, you don’t even need dry land! One of the most effective core exercises I’ve ever done involves taking the medicine ball with you into the pool (preferably not one of those old school leather med balls, though). Push off the wall on your back while holding the ball above your upper chest with both hands, and dolphin kick to the other end of the pool. Try to feel how your core initiates and powers the dolphin kicking motion, all the way through to your feet.

I typically do a set of 50′s, alternating 50 med-ball dolphining / 50 fast fly or back, working the SDK’s. I use a 4-6 pound medicine ball, but you can make it easier or harder by using a lighter/heavier ball or by holding the ball closer/further from your chest.…

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Pre-Tampa training swim

Pre-Tampa training swim

Last weekend I did a rather epic pool workout (as you know if you follow my Twitter feed). An unexpected excuse came up for a quick trip to Santa Barbara, and given my current lack of long course or open water options in Chicago, I decided to use the opportunity for a pre-Tampa training swim. The Rec Center at UCSB has a beautiful outdoor 50m x 25y pool that – conveniently – is open for LCM lap swimming from 9am to 8:30pm on the weekends.

Despite a chilly morning, it turned into a gorgeous day. With cloudless skies, a light breeze, and mid-day highs in the 60s, I actually worried about getting sunburned. When the front door opened at 9am I went straight to the pool to claim my lane – second from the bottom of the picture, with the best viewing angle to the pace clock. Incredibly, nobody joined me in that lane until the last 15 minutes of the swim.

In designing the workout, I aimed for something that would challenge me in terms of distance, time, and pace, but without boring me to death.…

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Do you need a swim watch when you have a pace clock?

Do you need a swim watch when you have a pace clock?

If you like gadgets and/or swim toys you may have found yourself, at some point over the past couple of months, drooling over the FINIS Swimsense Performance Monitor. And after playing with one for a few weeks now, I’ll admit, it’s pretty cool.

Before you fork over $200, though, consider the question: What does the Swimsense – and swim watches in general (e.g., the Swimovate Poolmate and Oregon Scientific’s watch) – offer that a simple pace clock doesn’t?…

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On training logs, and a 2010 retrospective

On training logs, and a 2010 retrospective

Among swimmers, runners, cyclists, weightlifters – really, any athlete in a quantifiable sport – it’s common practice to keep a training log. In high school and college, I kept a log only sporadically – and I really regret it now. I’d love to look back on some of the sets I did in those days.

Since I got back into swimming a year and a half ago, I’ve been much more conscientious about keeping a log, and I think it’s really helped – motivating me to get to practice, and helping me gauge progress. I split my training log between two documents: a text file where I write what I did in each workout (sets, intervals, times, etc.), and a spreadsheet where I log the total distance I swim each day. In two adjacent columns of the spreadsheet, I also keep a 7-day running total (how much I’ve swum in the past week), and an average of the previous four 7-day totals (i.e., 4-week moving average).

I like the 7-day running total for its straightforwardness – “What have I done in the past week?” But I think the 4-week average is actually a better indicator of my fitness level at any given point.…

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Short Course: The bad news

Short Course: The bad news

I recently noted an unforeseen benefit of doing long swims in a short-course pool: It’s easy to monitor your stroke count without counting!

That’s the good news.

The bad news?

Swimming for a long time without stopping in a short-course pool can increase the risk of tossing your cookies.

I assume this has something to do with flip turns, and I also assume it depends on what you’ve eaten recently. I didn’t have a problem in the One Hour Postal last year, but I occasionally do get nauseated during these swims.

It goes with the territory. Just ask Dave Barra, who did a memorably gruesome 30,000 SCY workout at about this same time last year.…

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