VNSO Swim Workout - Dimitriy Coached

It was on the cool side last night but as I write this at 7:00 AM this morning the temperature is warmer now than it was a 7:00 PM last night. Santa Ana winds out from the north I guess .

Held a pretty good pace on the 400's; averaging 1:21 to 1:23 per hundred, since anything over a 100 yards for me distance.

Warm up: 200
6 x 100 drill/swim by 25s
8 x 50's descending 1-4 than 5-8 on the 55
Easy 50

Main Set:
1 x 400 @ 4:30
2 x 100s @ 2:00
1 x 400 @ 4:30
2 x 100s @ 2:00
1 x 400 @ 4:30
1 x 100 warm down

Bonnie and Clay will be coaching at VNSO tonight

From the email: "... SCAQ founders Bonnie Adair and Clay Evans will both be coaching the VNSO workouts tomorrow night and conducting a stroke technique workout. This is short notice, but it will be an intensive session of stroke work and how to get started swimming. This is perfect for those of you in the San Fernando Valley area and can't make the mid week workouts and clinics. This is open to all swimmers that are not on SCAQ! ..."

Here is an article about SCAQ in Competitor Magazine: [Link]

Sunday - VNSO Swimming (Van Nuys/Sherman Oaks)

Today Clay Evans coached. It was such a beautiful day at VNSO; 76 degrees with a light breeze, that the workout was pretty much open ended. In the south part of the pool there was a free SCAQ Swim clinic with newer swimmers learning swim basics. North of them were swimmers doing 10 swims on the 6 minutes with the slower swimmers doing 300s or less, the moderate swimmers doing 400s and the faster swimmers doing 500s.

However, Steve and I were doing all out 75s for time every six minutes with 150-yard swims in between sets. My best 75 was a 43, my worst was 47. Dave chose to do 100s and he held 56s and 58s throughout. Above is a picture of the pool before 30+ swimmers showed up for workout. Don't you just want to dive in.

If you would like a free clinic or a technique clinic, click the following link: [Link]

VNSO Swim Workout

Well, it was distance night tonight. The sky was overcast but the water was inviting. Dimitriy coached and the regular crew was all there.

I bought a digital camera tonight, here is my first photo of the VNSO pool. Of course I was hoping for a San fernando Valley sunset but alas, overcast will have to do.

Warm up: 200 yards

Transitional set:
3 x 100s swim/build/drill by 100s
3 x 100s swim/build/drill by 100s

Main set:
3 x 500s - 1:40 base

Pull set:
3 times through
3 x 75s descend 1-3

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 Swim Workout - Dimitriy Coached

2oo Warm up

Transitional set:
6 x 100 - descending one-to-three, four to six,
over kick the last lap. 1:50 interval

Main set:
1 x 300 with a 1:50 base
1 x 400 with a 1:40 base
1 x 500 with a 1:30 base

Easy 50

Repeat with different interval:
1 x 300 with a 1:40 base
1 x 400 with a 1:30 base
1 x 500 with a 1:25 base

Warm down easy 150

About 3200 yards total

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.

SCAQ: VNSO Swim Workout

Dimitriy coached a quasi-sprint workout. The only downside was that the lazy-bones, pool attendant forgot to put the covers on the pool after closing last night and the water has been cold. Watr temp was like, 78-79 degrees.

Total workout 2900 yards.

Warm-up:
200 easy

Transitional set, 1050 yards - 20 x 50's total done in this fashion:
5 x 50s moderate @ 1:00
5 x 50s build @ 1:00
5 x 50s descending @ 1:00
5 x 50's descending interval - 0:55, 0:50, 0:45, 0:40, 0:35.
easy 50

Main set, 1650 yards total:
5 x 100s @ 1:30 (Hold 1:20)
easy 50

2 x 100s @ 1:30 (Hold 1:20)
1 x 100 @ 1:25
2 x 100s @1:30
easy 50

1 x 100 @ 1:30 (Hold 1:20s)
1 x 100 @ 1:25
1 x 100 @ 1:30
1 x 100 @ 1:25
1 x 100 @ 1:30
easy 50

Warm down 200