Now that's the way you pepper a steak

17 November 2021


Though I had grand plans to go to an evening Masters workout on Tuesday at a new pool in the greater DC area ... I again fell prey to ... well ... my extreme dislike of working out in the evening! So, I felt I had to make it up to myself this morning with a longer workout at the wonderful Arundel Aquatic Center.


I started with my traditional 1,750 yard long warmup:

  • 1 x 400: IM kick-drill

  • 4 x 100: on 1:20, descend with snorkel

  • 4 x 100: on 1:45, IM kick on my back

  • 6 x 50: on 1:00, #1 and #6 easy, #2 to #5 IM strong

  • 8 x 25: on 0:30, odd laps fast IM order, even laps easy

  • 1 x 50: easy

I was still feeling a bit rusty, so I launched into an IM version of the 25 speed set I had done on Sunday:

  • Round 1 - 4 x (25-75) on 1:30 for the 100, 25s FAST IM order, 75s cruise

  • Round 2 - 4 x (25-50) on 1:15 for the 75, 25s FAST IM order, 50s cruise

  • Round 1 - 4 x (25-25) on 0:55 for the 50, 25 FAST IM order, 25 cruise

  • Round 1 - 4 x 25 on 0:30, FAST IM order

That got my juices flowing, so I then did my Hackett 200 IM set, which I last did at this same pool on October 5th:


16 x 50: on 0:45, 1 at race pace IM order, 3 at Threshold Pace free w/snorkel (held 33s)

  • 11/26/14 - 29+,31, 36+, 28 = 2:05

  • 01/07/16 - 30+, 31+, 36, 28 = 2:06

  • 10/18/20 - 31, 33, 38, 29+ =2:13+

  • 10/05/21 - 32, 34, 40, 29 = 2:15

  • 11/17/21 - 32, 34, 38, 29 = 2:13

1 x 50: easy drill/kick with snorkel on 1:30


12 x 50: on 0:50, 1 at race pace IM order, 2 at Threshold Pace free w/snorkel (held 32/32+s)

  • 11/26/14 - 29,30, 36, 27 = 2:02

  • 01/07/16 - 30, 31, 36, 28 = 2:05

  • 10/18/20 - 30+, 33, 38, 29 = 2:10+

  • 10/05/21 - 31, 32+, 38, 28+ = 2:10

  • 11/17/21 - 31,33,28, 29 = 2:11

1 x 50: easy drill/kick with snorkel on 1:30


8 x 50: on 0:55, 1 at race pace IM order, 1 at Threshold Pace free w/snorkel (held 33s)

  • 11/26/14 - 28+, 30+, 35, 26+ = 2:00+

  • 01/07/16 - 29+, 30+, 36, 27+ = 2:03+

  • 10/18/20 - 30+, 32, 38, 28+ = 2:09

  • 10/05/21 - 30, 33, 37, 27+ = 2:07+

  • 11/17/21 - 30,32, 37+, 28 = 2:07+

1 x 50: easy drill/kick with snorkel on 1:30


4 x 50: on 1:00, all at target race pace

  • 11/26/14 - 28, 30, 36, 27 = 2:01

  • 01/07/16 - 29, 30, 36, 27 = 2:02+

  • 10/18/20 - 31, 32, 39, 29 = 2:11

  • 10/05/21 - 29, 31+, 37, 28 = 2:05+

  • 11/17/21 - 30+, 32, 38, 29 = 2:09+

1 x 100: easy


While I didn't get any faster in the last month (OK, I was slower on the last round), this was the single longest pool workout I've done the entirety of 2021. I was pretty wiped by the end and the only phrase that came to mind was something that stuck with me from an Owen Wilson segment on Wait Wait Don't Tell Me - "Now that's the way to pepper a steak."**


I came back to my Airbnb, did my new "in-home" RT-LAMP COVID test so I can fly back home Friday and was back to the company store for a long day of work.



** Take a listen. It's a fun 10 minutes of your time if you just listen to his segment, but any whole episode of this show is always a treat for the ears. I particularly love how ultra competitive the dude is, which is a vibe of absolutely none of the characters he plays, but which you must know he has to have achieved such success.

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