first water

Went super easy today, lots of stroke drill stuff, working on form. I was feeling run down from training earlier this week, I think. Which is what I wanted.

da numbers:

  • 2 x 100m free
  • 10 x 100m alternating 50’s stroke drill (zipperswitch or free w/ dolphin kick) & freestyle @ 3:00
  • 4 x 50m zipperswitch w/ dolphin kick
  • 200m apnea drill w/ short fins

first water

Today was an easy pool session, IM sets mostly, and at a slow pace. This worked out because I could tell I was a little flat to begin with.

da numbers:

  • 200m free/zipperswitch/dolphin drill
  • 20 x 50m alternating IM strokes @ 1:30
  • 4 x 50m free w/ dolphin kick drill
  • 200m dynamic apnea drill w/ short fins

today is my fifth mensiversary

Yup, mensiversary. Which means two things happend today: I celebrated my fifth month out of the hospital and I learned what a 1-month “anniversary” is called. Technically, I’m supposed to review the past 30 days and take stock of rad things I’ve done. And I’ve been busy so I thought, for my first recognition of the pneumonia mensiversary, I would by new freediving fins. Had I realized how expensive sweet freediving fins can be I might have considered treating myself to dinner or buying 12 pairs of climbing shoes instead. But never mind that; you can’t put a price on happiness. My C4 Falcon 80’s will be here in a week. And yes, they’re carbon fiber. Rad.

first water never felt so good

It’s been a while since pushing back the inside of that envelope felt good in a pool. This morning’s session was both punishing and smooth. This has got to be the first time in years I felt that groove where a smooth stroke lives, letting me autopilot through a nearly respectable set: 10 x 100m on the 2:00, coming in between 1:27 – 1:32. To start chipping those 100m interval times away, below two minutes, will be good. To get those down to 1:35 will be better.

da numbers:

  • 200m free/zipperswitch
  • 10 x 100m free @ 2:00
  • 8 x 50m zipperswitch & free w/ dolphin kick drills

first water

Monday swim sessions are brutal. This is my long day. Long, anyways, for me. 400m is about all I can will myself to attempt. Sets of distances longer than this would probably cause my form to fall apart or me to pass out. And honestly, I probably could pass out. Even 400m without a lifeguard to watch me is pushing it. After turns I am eye-bulging gasping for air, starting at about 250m.

da numbers:

  • 200m free/zipperswitch
  • 400m free
    • came in at 6:25 – this is :25 quicker than last week, though “quick” might not be the right word
  • 200m free
    • came in at 3:08
  • 50m zipperswitch
  • 200m free
    • came in at 3:03
  • 100m free
    • came in at 1:27
  • 50m zipperswitch
  • 100m free
    • came in at 1:22
  • 2 x 50m free drill with dolphin kick
  • 2 x 50m zipperswitch with dolphin kick
  • 100m dolphin kick w/ short fins

I wasn’t paying attention to rest intervals so much. My focus was to get decent times logged for these distances while keeping a comfortable pace between sets. This has generally been my plan for days that involve longer distance sets.


Elhanan and I met Justin, Jud, Jessica and Andy yesterday for a session at Gibraltar Rock. Celebrations the night before were a touch intense. Thus, Justin and I were not cranking precisely. As torched as I felt that morning, I’m giving myself substantial credit just for showing up. Justin too. Evening sun provided sweet light:

Nico touching rope to chains on Crank Start (5.11c).
Andy “pluggin’ and chuggin'” (his words, not mine – believe that) on The Nose.
Jessica making sandstone bleed on Hole in the Wall, or something.
Me and Elhanan making this cliff look good. Obviously.
Me romancing the locals. Yeah, I got digits.


Saturday proved to be one of those rare rad days at Owl Tor. This marks the opening of redpoint season in Santa Maria. Stuff was getting sent left and right – Micah on The Sea and me on the 6 routes of my planned routine. Not to mention Phil’s triumphant return, an Elhanan appearance and Andy’s siege of Anchor Punch.
Eclipsing all of this climbing nonsense though, was the mad crankenstein respekt dealt at Tonic later. On a night when getting in to one of Santa Barbara’s smoovest watering holes would have been an epic sans hook up, I bypassed the swollen door crowd and cover simply by representing crankenstein. Big up to the biggest bouncer I’ve seen all week – Ryan’s dealing out crankenluv by the armloads and getting my nomination for mayor of RadBouncersville. I’m not saying this will work at every seething club, but dropping the crankenstein name could, as it did me, get you hooked the F up (you’re welcome, Mom).

da routine:

  • Power of Eating (5.11d) – redpoint
  • Auto Magic (5.12a) – redpoint
  • No Skill (5.12c) – redpoint
  • Better Than Chips (5.12d) – redpoint
  • Anchor Punch (5.12a) – redpoint
  • When the Sea Doesn’t Want You (5.12a) – redpoint

return of the king

Phil returns to the Tor tomorrow. Finally. And I gotta say: he’s suspect. I’m a little suspicious of his new condition. This “operation” to repair his shoulder has me wondering what, excactly, was done to his body. And I’m letting him know, at the first sound of a mechanical whine or digital chirp I am outta there; to home with me. I’m not climbing with a robot. No, sir. That’s not even close to fair. Those of us without the means to mechanize can’t be expected to compete with that.

lifting doesn’t feel so good anymore

Now that I’m lifting weights once a week and swimming almost daily my joints don’t feel super good after a session with the weights. For instance, I’m sore today. I lifted last night with Marcela at the Shed. She has great form on the bench, by the way. But the once a week thing is just enough to make me sore, rather than accomplish anything significant, I think, in the strength department. This may call for a drastic overhaul of my weight training strategy. Recently, sets every two minutes was all the rage. Looking forward, it may make more sense to slow down the pace of my sessions but increase weight. I’m just saying, it’s something for me to think about.

da numbers:

  • bench press
    • 1 x 12 @ 155 lbs on 2:00, feet up
    • 1 x 12 @ 165 lbs on 2:00, feet up
    • 1 x 6 @ 185 lbs on 2:00, feet down
    • 1 x 12 @ 165 lbs on 2:00, feet down
      • I went heavy on the third set, mostly to mix things up, and to psych up for a big fourth set.
      • I like this feet up/down transition. Feet up for light weights and warm ups. If an upcoming set is a concern, put feet down. I think it’s good to train this mental switch – when feet are down it’s business time.
      • There was more than 2:00 minutes before the next exercise, maybe more like 5:00.
  • incline bench press
    • 1 x 12 @ 115 lbs on 2:00
    • 1 x 12 @ 125 lbs on 2:00
    • 1 x 6 @ 145 lbs on 2:00
    • 1 x 12 @ 125 lbs on 2:00
      • There was more than 2:00 minutes before the next exercise, maybe more like 5:00. 
  • behind-the-neck press
    • 1 x 12 @ 65 lbs on 2:00
    • 1 x 12 @ 85 lbs on 2:00
    • 1 x 3 @ 105 lbs on 3:00
    • 1 x 10 @ 85 lbs on 2:00
      • Slowed down a little here, had “technical difficulties”.
  • arms super set – standing BB triceps extensions & biceps curls with the french curl bar
    • extensions – 1 x 12 @ 45 lbs
    • curls – 1 x 8 @ 60 lbs
    • extensions – 1 x 12 @ 65 lbs
    • curls – 1 x 10 @ 70 lbs
    • extensions – 1 x 12 @ 65 lbs
    • curls – 1 x 10 @ 80 lbs
    • extensions – 1 x 12 @ 65 lbs
    • curls – 1 x 10 @ 80 lbs 
      • Just tried to keep moving here, didn’t pay attention to timing these sets.

Finished things up with some abdominal work and restorative shoulder exercises.