Santa Monica Swimming: SCAQ Workout Today

I took these pictures 20 minutes before workout. Santa Monica College has a really nice pool and if you get a chance to go swim there I really reccomend you do so. What I like best is their overflow gutters. Note that the water comes right up to the tippy edge; this allows chop to exit the pool and flow back into the pool vents below rather than backwashing into the pool.

Dimitriy coached today and it was primarily a middle distance workout.
200 warmup
12 x 50s - swim/drill the first 6 @ 55 seconds build/easy the second 6 @ 55 seconds
6 x 200s @ 3:00/3:40 - My fastest 200 was 2:30, slowest 2:45
6 x 150s with descending intervals easy/hard which I made
6 x 50 descending intervals easy/hard with the last interval 3 seconds

SCAQ Workout - Santa Monica swimming today

My swim club, SCAQ, caters to both Masters swimmers and triathletes. If you are a triathlete in need of swim skills it is a great club to learn and develop aquatic skill sets. Today SCAQ had what is called a Ironman set at VNSO for triathletes; (VNSO: Van Nuys Sherman Oaks pool), but I headed over to Santa Mo for one of Dimitriy's mid distance workouts instead.

I don't remember the intervals but I remember the yardage. Oh, and blogger trevr was there. He has a play coming up on April 13. Go to his website and check it out.

200 warmup
6x50s kick/swim
6 x 75s descending 1-3 and descend 4-6 with a more agressive interval
3x300 with a descending interval.
3x300 with a faster descending interval
6x50s warm down

Total: 3050

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

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

I got hammered at VNSO tonight. Dimitriy coached.

I "bonked" so bad that afterwards I am not really sure I can remember what happened. So here is a dreamy hallucination of what I think occurred.

Let it be known that anything over 100 yards for me is distance and tonight the main set was 9 x 200s.

200 Warm-up (I only swam 50 because I was screwing around underwater.)

9 x 100s in this fashion:
3 x 100s descending 1:40, 1:35, 1:30
3 x 100s descending 1:35, 1:30, 1:25
3 x 100s descending 1:30, 1:25, 1:20

9 x 200s in this this fashion:
3 x 200s descending pace/ascending interval: 3:00, 3:10, 3:20
Your expected descending times are: 3:00, 2:50, 2;40
Easy 50
3 x 200s descending pace/ascending interval: 3:00, 3:10, 3:20
Your expected descending times are:: 3:00, 2:50, 2;40
Easy 50
3 x 200s descending pace/ascending interval: 3:00, 3:10, 3:20
Your expected descending times are: 3:00, 2:50, 2;40

The only redeeming concept for me was that I swam a 2:36 for the last 200

100 warm down

One of Dimitriy's Gulag workouts today at Santa Monica College!

225 yard warm-up because the last 25 yards put us at the opposite side of the pool so the sun wouldn't be in Dimitriy's eyes. The damage that followed:

8 x 75s conducted in this manner:
1 x 50 Backstroke 1 x 25 Breaststroke @ 1:20 interval
1 x 75 Freestyle @ 1:20 interval
Repeat six times.

1 x 300 Freestyle @ 4:30 interval
1 x 100 Freestyle all out sprint @ 2:30 interval
1 x 100 Freestyle easy @ 2:00 interval
Repeat four times through

200 Free warm down.

On paper this looks like cake but in practice when you are holding a 1:20 pace on the 300's the all out sprint thereafter feels like water-boarding torture!