I'm not sure who all belongs to the PAC, but I plan to swim there at least once a week to get in some sets with longer distances (e.g. 4x500s) since I mostly do shorter distance intervals with my master's team in Alexandria. Let me know if you want to meet up. I'm also in the process of trying to find a water-resistant dry erase board that I can leave at the pool with workouts already on them. Plan is 2 different workouts per week. I was hoping to have one before we kick-off the "swim" month of the USAT Challenge in Dec, but so far no luck finding a good board...
If you want you can leave a printed workout with Marianna or Scott. I can talk to them and I am sure they won't mind. If not I will see if I can snag one of the small white boards we have in our clinic and bring it down there. You will just have to get some dry erase markers. I plan on swimming again at 1100 starting next week, and lasting until I leave. My workouts are going to range in the 2000 meters, but with a lot on speed and recovery. Just getting back into strength training since I am leaving for deployment again.
Cool, I'll write a longer workout in the 3000m range and a shorter interval workout in the 2000m range and leave it with the lifeguards for now. I already got the dry erase markers so I'll try getting at least one of the workouts onto the small whiteboard until I can get a bigger one!
How big of one do you need. I will see if we can get one for you.
I'm thinking 2'x3' would be big enough to fit the 2 workouts with the intervals and a short description....
Will do. Let me see what I can relocate to the pool from our area.
Just ordered one, soon as it gets here I'll start posting stuff, although you'll be deployed... do you know of anyone else who swims here? My plan is to post a workout twice a week, one longer interval workout and one with shorter intervals.
I'll be swimming at the Pac tomorrow (wed) around 1100 hopefully! Great pool!
The dry erase board I ordered has arrived. It says it's "weather-resistant" but the back doesn't look any better than the ones I saw at Target. I think I'm going to try and get some contact paper and cover it to hopefully keep some of the moisture out in hopes it won't warp too quickly.
If anyone is interested, here's the workout I did today:
500 warm up choice
4x50 drill IM order
3x800 @ 30s RI (rest Interval)
100 ez choice
Total - 3200m (2 mi)
Just in case anyone plans to go today, I'll actually be swimming around 4:45-5:45. If there's some interest, I'll go ahead and post the whiteboard I bought. For now I'm just doing boring workouts, but if I start posting them, they will have more variety and I'll put varying yardage to fit into other training plans. I'm just shooting for 2 mi (3200m) today to keep the numbers nice and easy to figure out for the club challenge. If anyone wants though, I'll be happy to post shorter (or longer) workouts that are a bit more fun.
400 free warm-up
8x50 drill/swim, IM order
4x500 free @ 30s rest
1 min rest
1x200 IM fast
200 choice warm down (at least 100 non-free)
I for one would love to see your white board! I usually swim around lunchtime but I'm getting ready to ramp up my workouts for EM. Hope to meet you sometime.
I've been too lazy to run out and get that contact paper to put on the back of the whiteboard, one of these days I'll just give up and bring it in as is I suppose... in the mean time, I keep meaning to post my workouts and forgetting. Here's a couple I did recently that weren't too boring....
400 choice warm up
8x50 IM order, kick/swim, drill/swim
Build by 50 to 400, add 5 seconds rest (so swim 50, take 5, swim 100, take 10, swim 150 take 15...) main set 1800m
10x50 choice fast/ez
100 cool down
Total - 3200m (2 mi)
300 choice warm up
200 kick choice
This set was on a 1:35 base for me (I was at Wilson), but you should do it on whatever your base time is
6x100 (main set 2200m)
Next set was a choice kick set
Then pull set
1x300 breathe 3,5,7 by 50
400 cool down
Total 4000m (2.5 mi)
Melissa, thanks for the 4,000 workout. I did it today and breathing every seven strokes is tough.
Looks like I'll be working in the 5-sided puzzle palace. Looking forward to joining the lunchtime swim crowd at the PAC. BTW, since I'll be living only a short distance away from the building and plan on commuting by bicycle, can anybody tell me where there's a decent place to lock up a bike at the Pentagon?
A lot of people leave their bikes right outside the north entrance to the Pac - it's a little temp building that leads in. You can also leave it near south parking. One thing I have asked the Pentagon about is providing some kind of covered parking for bikes. As it is you leave you bike in the weather. If they are serious about getting people to bike to work, they should build a decent parking facility for them.
I still never got the contact paper, I suppose at this point I should just bring the board and see how long it lasts.
I can't make lunchtime workouts, but if anyone is going in the morning I'll be there around 6:45ish for an hour. Black cap, navy blue suit with red piping. I haven't decided the workout yet, I'll post it on here tomorrow when I get in to work...
I didn't feel like thinking much this morning so I just did a ladder set on my usual base interval (1:35) but it could just as easily be done on a +5 rest interval, adding 5 seconds rest per 100.
400 choice warm up
4x50 IM order drill/swim
Ladder by 100 up to 500 and back down to 100, 2500m total
100 choice warm down