VNSO Swim Workout - We did sprints, Dimitriy coached

This is the city, Los Angeles California. A place full of sun tanned actors, swimming pools and lots of SCAQ workouts. My name is, Austin, and my job is to blog about them. The VNSO pool straddles the border of both Van Nuys and Sherman Oaks. One community is affluent and the other is not so fortunate. The park and the pool itself were created to serve both communities and it is doing a very good job. In fact while searching for a photo of VNSO pool I just read that L.A. City Beat Magazine noted VNSO pool as one of L.A.'s secret treasures. (It's photo number 6)

Warm up: 250 easy followed
3 x 75s: kick, drill, swim by 75 @ 1:40
Transitional set: 2 x 200s @ 3:30, stroke/free by 25, build the free

Main Set:
1 x 50 all out @ 1:00
1 x 100 easy @ 1:30
2 x 50s all out @ 1:00
1 x 100 easy @ 1:30
3 x 50's all out @ 1:00
1 x 100 easy @ 1:30
4 x 50's all out @ 1:00
1 x 100 easy @ 1:30

The next section may not be entirely accurate for I was way in "debt" to the "oxygen bank" and the first thing to go when I am in debt is my attention to details.

2 x 50's stroke all out @ 1:00
1 x 100 easy
1 x 50 stroke all out @ 1:00

Warm down: 150

VNSO swimming today - Clay Evans coached

It was one of those workouts where you just try to hold on. Clay does this real cool thing whereas he times every body's interval so perfectly that we all arrive at the same time. This includes the fast, the slow and the ugly; (the ugly guy is me.) What makes this so cool is that we all touch the wall at the same time and the suffering is mutually shared from lane 1 to lane 12 and it has a socially equalizing effect.

Clay's workout hammer me and I become a better swimmer as a result but I actually black out after each set like an amnesiac or like that guy in the movie "Memento". I think this issue is due to a lack of O2 in my "brizzle" or post traumatic stress, I can't figure it out. Here is what I remember and please correct me if anyone remembers it differently:

Warm up: Fast swimmers: 6 x 100 @ 1:30, Medium swimmers: 5 x 100 @ 1:45, Slow swimmers: 4 x 100s 2:00[?]

Transitional sets: We did a kick set that was pretty involved. I remember something regarding a sprint 100 and 200 but I am blanking out despite the fact it was less than 2 hours ago. My kick is so spindly and useless that I was nearly lapped by the slower swimmers. (Actually, I was lapped!)

There was a breath control set in there too that I screwed up.

Main set part A: 4 swims with an interval time of 1:50.

In my case I swam 125 yards. Faster swimmers like, Doug K. and Jeff, swam 150 yards. Sub-groups swam 100 yards and some others swam 75.

Main set part B: 2 swims with an interval time of 3:40.

In my case I swam 250 yards. Fast swimmers like, Doug K., swam 300. Sub-groups swam 200 yards and some others swam 150.

Main set part C: 1 swim with an interval time of 7:20.

In my case I swam 500 yards. Fast swimmers like, Doug K., swam 600. Sub-groups swam 400 yards and some others swam 300.

Easy 50

Main Set Part D: All out 100 for time:

I did a 1:05 which was encouraging since I had to breathe a lot on laps 3 and 4.

If you want to try a free workout with SCAQ, I have a link on the right side of this page called Free Swim Clinic.