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Swim Workouts

  1. Workout 08/02/03: noon

    by , August 2nd, 2013 at 11:54 PM (Maple Syrup with a Side of Chlorine)
    Had a busy few days at work, and happy to (almost) have a day off*today*- more on that later.* So I've mentioned the new church plant that I have been involved with.* Well, one of the board members that helped establish the plant is the driving force behind bringing a Christian College* to our town, a great vision that has been dependant on prayer and the help from multiple mission teams (mostly from NC) over the past few years and especially this summer.* We helped out this morning painting rooms at the library (which used to be a restaurant in town), then priming a bathroom at the college (which is on two floors above my son's school, in*a former Ramada Inn) to get it ready for tiling.* It's amazing to see what God has done in our community to bring this option for not only grade school but now college as well.

    Got in for a special lunchtime swim:*
    200 Fr/200 Bk/200 IM drill
    4 x 100 FR on*1:30*(aerobic) with snorkel
    400 Pull with buoy
    100 Back
    with my old high school coach, how is now the college coach
    200 (kick/swim)
    3*x 100 Pull with buoy
    1000 (using different toys/strokes every 200)
    5 x 100 Fr on*1:45*with Brent
    100 EZ*
    (Solo/Williams/3600 LCM/80 min)
    ---------------------------------------*
    * I finally got in to swim at the (Williams College) Muir-Samuelson**pool, which I have been trying to do since I hopped back into the water four years ago, and at this point it is set up LCM.* My buddy Brent, known to some of the FISH Masters, invited me to check it out.* I haven't splashed here since I was in high school, and then only SCY.* The water was perfect, 81 and clear, and mostly one to two people per lane for the entire time we were there.* Since I am not a member of the college community, I am able to get in as a guest.*

    Brent was swimming 1000's, and I basically swam straight through until the final pull set and the last 100's.* He has such a powerful kick!* This is only my second time EVER swimming LCM, and it was not too bad.* I mentioned to Brent how much more I like swimming the*OW*stuff, because it is just swimming.* LCM is nice because the walls are farther away, but nothing beats a good lake, river, or ocean swim in my book these days.*

    Drove home quickly then hopped on the motorcycle to cover the store in Rutland again.* Remember that one of their pharmacists quit a month ago; turns out a pharmacist in Burlington quit last week, so they sent me to Rutland and the Rutland pharmacist to Burlington.* Oh well, a few extra bucks plus getting paid to ride = not too bad.***
    (I don't know why all these * showed up. Sorry)

    Updated August 3rd, 2013 at 12:04 AM by rxleakem

    Categories
    Swim Workouts
  2. Workout 07/30/13: evening

    by , July 30th, 2013 at 11:14 PM (Maple Syrup with a Side of Chlorine)
    Had a great day today - gave a talk about the shingles shot to a senior group in the town just south of home, then took the family for ice cream en route to visiting my "91 and three-quarters" year old Nana. She is a hoot, and although her eyesight and hearing are failing, she is as sharp as a tack and shared some great stories of us kids growing up and my Gramps, who passed away in 2005. All the while she knows about everything going on with my family now. It's kinda odd, as my fraternal grandmother passed away when I was five, and we always just called Nana Peg growing up. Now, since my "blood" grandparents as well as parents have all passed on for many years, I really only have Nana left, so being able to get to know her in a somewhat different way has been really awesome.



    I saw the workout from this week's Kiefer website and decided a speedy workout would be great for Masters tonight:

    200 Fr, 200 IM (drill/swim by 25), 200 (kick/drill by 25), 4 x 25 build

    - 8 x 100 Fr on :10sr (used snorkel) (:02,:03,:04,:03
    - 8 x 50 kick on :10sr (:40->:45)
    - 8 x 50 Fr pull on :10sr (held :31)
    - 8 x 25 on :10sr (not sure - pace clock on other side of pool)
    (All were done as: odds = AFAP (times noted), evens = EZ, to have max rest, so the time for the fast is considerably faster than the EZ)

    200 loosen and out (I squeaked in an extra 200 over the course of the workout)
    (Masters/Rec/2800 yds/60 min)
    -------------------------------

    Great workout, and I especially liked the perception of getting more rest as the workout went along due to smaller distances of max effort. GregJS joined in the fun and did a great job, especially hammering out the pulls and 25s - I told him that he would likely feel sore in the morning!

    So my wife started her job tonight as a resident assistant at a local independent living facility, something she likes to do - waiting for her to get back and see how the first day went - I've got the hot tub ready. Back to work for the next two days, so I'll be dry - keep the water moving, everyone!
    Categories
    Swim Workouts
  3. Workout 07/29/30: evening

    by , July 29th, 2013 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, compounded by my tech calling in sick yesterday :eyesroll:. I am back on my regular cycle so was thrilled to be out early today in order to: check on Emma after she had two teeth extracted, help out with the local age-group team, and swim myself! Emma is doing well, with only a little n/v after the anesthesia wore off. Relaxing now :chill:

    A few times a year I get invited to drop by the Marauder's practice, usually around championship time, to hold a clinic. The big focus is always starts, turns, and streamlines, so that is what we did today for 75 minutes. Two coaches were away, and the other two helped as the kids got an easy swim day. We ended with my famous cap relay, where the group splits up, stretches a standard latex cap enough that someone can fit inside, then swim the person inside the cap to the other end of the pool. Lots of fun!

    Then I did:
    - 200 Fr/200 Bk/200 IM drill
    - 10 x 50 on :50 with snorkel (o = kick, e = agility paddles)

    Main set from an old Fort workout:
    - 4 x 100 on 1:45 (did FR pull with buoy, held :06)
    - 4 x 50 on 1:00 (o = FAST Fr, e = EZ Bk, went :30, :29)
    - 4 x 25 on :30 (supposed to be no breather, I did 'em 1 breathers )
    - :30 sr
    - 4 x 25 on :30
    - 4 x 50 on 1:00 (o = EZ Fr, e = FAST Bk, went :33, :34)
    - 4 x 100 on 1:45 (did FR pull w/ buoy descend: 1:12 -> :06)

    100 loosen
    200 easy Fr with snorkel and agility paddles
    (Solo/Rec/2800 yds/55 min)
    ---------------------------

    Felt good in the water, although a little clumsy since I have been slacking a bit as of late. Not really used to swimming with this much rest, but it is good since I am utting more effort into the swims. I'll have three more pool swims this week, and possibly an OW swim with the group on Sunday over near GregJS, who has been feeding us great intel about a wonderful lake off the beaten path. Hope that OW comes together.
    Categories
    Swim Workouts
  4. Workout 07/25/13: evening

    by , July 25th, 2013 at 07:57 PM (Maple Syrup with a Side of Chlorine)
    Had a good day today, the weather remains beautiful with overnight lows just under 50. I had a meeting at the main office, so another trip on the motorcycle with pay - love that! Went to a tee-ball game to watch the little guy that my wife had been babysitting - fun times.

    200 Fr/200 Bk/200 IM drill
    4 x 75 on 1:15 (kick/swim/pull)
    1 x 100 kick easy

    3 x (4 x 50 on :50)
    - R1: 3 ez, 1 fast (30)
    - R2: 2 ez, 2 fast (30,30)
    - R3: 1 ez, 3 fast (30,31,29)

    400 Shark Swim
    200 (alt ez Bk with skull) loosen and out
    (Solo/Rec/2200 yds/40 min)
    ----------------------------

    Trying to remember how to swim fast.
    Categories
    Swim Workouts
  5. Workout 07/24/13: evening

    by , July 24th, 2013 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    Well, time to get back into the pool I suppose. With the hot weather behind us for a bit, I spent the afternoon helping my wife with the gardens around the house and then mowed the lawn. Got in for a swim before Bible Study tonight:

    400 Fr /w snorkel/200 Bk/200 kick/200 IM drill

    Go two times through:
    - 300 Fr pull with buoy
    - 4 x 50 Quarter's Strong on :45
    - 1 x 50 drill
    - 1 x 50 kick

    50 ez and out
    (Solo/Rec/2250 yds/40 min)
    ----------------------------

    Nice recovery swim. I tried to work in some long stroke work as well as a little faster stuff. I've been working a lot of extra shifts lately (mostly my own doing, to be able to swim both Kingdom and Peaks this summer), but I'll be happy to get back to a regular schedule. Only one more trip to Rutland next week as they found a replacement , which is a welcomed relief. Although, I did ride the motorcycle last weekend, so I will get paid mileage plus an hour's pay for riding the bike. I like those days!
    Categories
    Swim Workouts
  6. Workout 07/16/13: evening

    by , July 16th, 2013 at 10:57 PM (Maple Syrup with a Side of Chlorine)
    Took advantage of my day off to be lazy and catch up on some odds and ends around the house. Got in tonight for swim with the team; well, GregJS was there to share the pool with me.

    200 Swim/200 Kick/200 Pull

    Main set adapted from RickMile's set today:
    1 X 100 1:50 backstroke
    2 X 200 3:30 IM
    3 X 100 1:45 FR - last two with agility paddles
    2 X 250 4:30 with snorkel; 1st=fast middle 50, 2nd=fast middle 100
    4 X 100 1:40 IM (did 50/50 Fly/Breast )

    8 x 25 on :40
    - odds = burst and cruise
    - evens = sprint IMO

    200 loosen and out
    (Masters/Rec/2700 yds/60 min)
    --------------------------------

    A nice swim tonight, with a good amount of rest between efforts. Planning to swim before work on Friday then try to get back into the swim of things next week with more speed work.

    Updated July 17th, 2013 at 12:30 AM by rxleakem

    Categories
    Swim Workouts
  7. Workout 07/15/13: evening

    by , July 15th, 2013 at 11:34 PM (Maple Syrup with a Side of Chlorine)
    Well, I made it back into the water today for a recovery swim, after racing 12.4 miles OW in the past two weeks - you can ready my Peaks to Portland blog here. Had a great weekend in Maine, and was not overly tired for work this morning. Got in the water before supper:

    200 Fr/200 Bk/200 IM drill

    Kick-Swim-Pull with snorkle (board/Agility paddles/buoy)
    050 100 150
    100 200 300
    050 100 150

    100 easy and out
    (Solo/Rec/1900 yds/35 min)
    ----------------------------

    Recovery. In order to get two weekends off in a row, I needed to swap so I will be working Wed->Tues, maybe covering in Rutland again next Wed, meeting at corporate next Thurs, then my regular weekend next week. Swimming will be sparse, but I'll do my best to get in as much as possible to keep moving with Betsy Owens in 4 weeks. Should be an intersting experiment! Haha
    Categories
    Swim Workouts
  8. Workout 07/10/13: evening

    by , July 11th, 2013 at 12:25 AM (Maple Syrup with a Side of Chlorine)
    Before I forget, I did an easy 1200yds on Monday before work to stretch out my body. I think that I'm about as sore as I was last year following Kingdom.

    Today I helped my father-in-law move in the morning, then had lunch with the family in town at the brew pub. As I was getting ready to head out, the sky opened up (yet again) and it rained hard. I checked the radar and it looked fine for my destination, so I headed off around 3:30. Met with my friend Brent in Williamstown around 4pm, the we drove down to Goose Pond in Lee, MA, for the Wednesday night Berkshire OW swim (my first time this year).

    I swam Goose last year, and loved the swim. Tonight was another great exploration, both in the water and afterwards at the potluck! Brent and I were there first, and then Rick from CT arrived. Rick has really ramped up his OW events over the past year, adding a leg of 8Bridges last month (you can follow him at his blog). The weather was only overcast there, and other folks arrived a bit later. Armed with a couple of swim buoys, we headed out ahead of the group - here is the map of our swim. 1.87 miles in about an hour for us; water temp was 78 at the boat launch and 80 in the middle of the lake.

    We went along the basic course, but farther north to add some distance. One guy was pulling his kid on waterskies, otherwise no other boat traffic on the water, which was a little murky from the recent rain. I did watch plenty of fish dart around below, through the rocks on the bottom of the bowl. We doubled back, but the group had apparently already crossed the lake, so we followed suit. After stopping on the other side for a moment, we heard very faint rumblings of thunder and decided to swim back to our launch point. The blue sky was peaking out, but still cloudy where we were, so it was safe. We finally caught up to some of the group ahead and exited to get dressed and have supper.

    The food was again plentiful, although only 7 (of the 9) stayed to eat. Fresh salads, bbq chicken, watermelon, and cookies were consumed over great conversation. I took a couple of shots here and here.

    After a nice ride back to Williamstown, Brent and I made plans to work out another trip to the Berkshires to join in the great fun. With his encouragement, I will also sign up for the Betsy Owens swim in Lake Placid next month, the USMS 2 mile champs.
    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  9. Workout 07/02/13: morning and evening

    by , July 2nd, 2013 at 10:16 PM (Maple Syrup with a Side of Chlorine)
    I slept in a bit and made my way over to Hoosick Falls to the outdoor pool. I was able to get 1300yds in 25 minutes of relatively easy swimming as the rain stopped falling. I hopped in near the wall, but the pool (which has a vinyl-type liner over concrete) had a huge bubble, like three feet wide. I was able to move over after about ten minutes, so it was all good. No lanes, ropes, or clocks, just nice swimming.

    After a nice hot, humid day around the house, I went to a leadership meeting with the new church before heading to Masters practice. Actually caught the tail end of the kids summer league swim meet and timed a bit, then got in with 25 minutes left of our practice to do:

    - 100 Fr/100 Bk/200 IM drill

    Repeat x 2:
    -50 EZ
    - 100 Fast
    - 50 EZ
    - 150 Fast
    - 200 EZ

    200 loosen and out
    (Master/Rec/1700 yds/25 min)
    -------------------------------

    The fast swims were good, and the easy stuff was nice. Still trying to catch up on sleep. Only need to work tomorrow, then off Thursday for the holiday so that should be easy to accomplish.
    Categories
    Swim Workouts
  10. Workout 07/01/13: morning

    by , July 1st, 2013 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    100 kick
    4 x 50 Quarter's Strong on :45
    100 kick

    50 EZ and out
    (Solo/Rec/1050 yds/20 min)
    ---------------------

    Sometimes, it is what it is. Needed to get into the water today before work to make sure I still remembered how to.

    Extra hours at work on Thursday and today are throwing off my routine a bit, but I am flexible (although I have a hard time touching my toes). I'd like to get out to Hoosick Falls tomorrow to the outdoor pool then Masters tomorrow night. Kingdom Swim on Saturday!
    Categories
    Swim Workouts
  11. Workout 06/26/13: noon

    by , June 26th, 2013 at 10:52 PM (Maple Syrup with a Side of Chlorine)
    Happy to get into the water today, even though I am a little stiff. I was going to get up for a morning swim, but turned off my alarm and slept in. That was nice.

    So, I found a workout whilst searching the intertubes as I embarked on open water swimming a few years ago, and find myself coming back to it at various times of the year as an end-of-taper challenge. I pulled it from a post by Nick White at this webiste, which has some good tips on the first page and the workout on the second. I did the main set below:

    400 Fr with snorkel/200 Bk/200 IM drill

    Power-interval set: 8 x 200 on 2:45
    - 1-4 pull with Agility paddles
    - 5-8 swim focusing on high elbows and catch

    Sprint-interval set: 9 x 100 on 1:30 (rotating a 50-yard sprint through the set)
    - 1: 50 sprint, 50 race pace
    - 2: 25 race pace, 50 sprint, 25 race pace
    - 3: 50 race pace, 50 sprint
    Repeat twice

    200 loosen and out
    (Solo/Rec/3500 yds/55 min)
    --------------------------------

    Another good kick in the hind-quarters with this workout! I was coming in around 2:30 on the first 4 200's, then about 7 seconds slower on the last four. I took a good Masters Minutes between the Power and Sprint set, and plugged along. By round, I held 1:10, 1:12, 1:15, getting really tired on the last round but I stuck with it.

    My day off tomorrow has been replaced with 12 hour shift and an hour drive north (then home) to cover a neighboring store that had a pharmacist quit, so I will be able to get back into the water Friday morning. I'll look forward to that!
    Tags: surge-power
    Categories
    Swim Workouts
  12. Workout 06/24/13: morning

    by , June 24th, 2013 at 10:26 PM (Maple Syrup with a Side of Chlorine)
    I had a nice ride Saturday on the motorcycle with my buddy Rick before heading to the annual Relay for Life here in my county. I have gone every years since it started, 1996, sometimes on a team but mostly just to go and walk some laps for my mom, Lena's grandfathers, and other friends and family. When this weekend comes around, rain usually accompanies the festivities but we this was the odd year that the temperatures were warm and the track stayed dry.

    Yesterday I was able to also enjoy a ride on the motorcycle with Lena, heading to her cousin's high school graduation over in Rock City Falls, NY, a little town just west of Saratoga. Round trip three hours on the bike, baking in the sun! Still a fun time despite mild dehydration.

    Hopped in this morning to stretch out:

    200 Fr/200 Bk warmup

    Kick/Swim/Pull (board/agility paddles/buoy)
    050 100 500 with snorkel
    100 150 400 with snorkel
    150 200 300

    4 x 75 on 1:15
    - kick/swim IMO/pull

    100 loosen and out
    (Solo/Rec/2750 yds/50 min)
    --------------------------

    Back into the drink on Wednesday for me
    Categories
    Swim Workouts
  13. Workout 06/22/13: morning

    by , June 22nd, 2013 at 01:42 PM (Maple Syrup with a Side of Chlorine)
    200 Swim/200 Kick/100 Pull/100 IM drill

    4 x 250 as:
    - 25 50 75 100
    - 25 50 100 75
    - 25 100 50 75
    - 100 25 50 75
    And
    25's FAST on 0:30 0:40 0:40
    50's 90% on 0:50 1:00 1:10
    75's 85% on 1:10 1:20 1:30
    100's Fast on 1:30 1:40 2:00
    (Pick an interval - I did the first interval)

    200 ez

    8 x 75 on 1:45 (kick/swim/pull)
    8 x 25 on :40 burst and cruise
    1 x 200 loosen and out
    (Masters/Rec/2800 yds/65 min)
    --------------------------------

    Had a great evening yesterday at my brother's house, visiting with my uncle and cousin out from California. Complete with ice cream cake! Got up this morning and joined GregJS and Meg at the pool for a good workout. I generally have the main sets vary either in distance or, in as in today's case, time intervals. Off to get in a motorcycle ride in this afternoon, then a few laps at the Relay for Life tonight with the family.
    Categories
    Swim Workouts
  14. Workout 06/21/13: noon

    by , June 21st, 2013 at 02:44 PM (Maple Syrup with a Side of Chlorine)
    100 Fr/100 Bk

    10 x 100 on 1:30
    - odds Fr with some kicking
    - evens stroke

    Build a 200 IM on 2:50
    - did the IM as drill

    3 x
    - 4 x 50 Quarters Strong on :45
    - 100 kick on 3:00

    300 loosen and out
    (Solo/Rec/3400 yds/60 min)
    ----------------------------

    Nice finish to the day, swimming at least. My uncle Paul and cousin Kevin are visiting from California, so we are going to a cookout at my brother's house tonight. Time to relax a bit on a beautiful day off!
    Categories
    Swim Workouts
  15. Workout 06/21/13: morning

    by , June 21st, 2013 at 10:41 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/7 x 50 on :50 Burst+cruise/1 x 50 EZ

    Kick/Swim/Pull (board/Agility/Buoy)
    050 100 200 with snorkel
    100 150 300 with snorkel
    150 200 400 with snorkel
    200 250 500

    300 Loosen with and out
    (Solo/Rec/3900 yds/65 min)
    -----------------------------

    I skipped swimming on Wednesday morning before work because I was just too tired and don't want to repeat last year's performance of a nasty head cold heading into summer. Work continues to be busy, but still less stressful as our student is with us full time, so I am enjoying the "break" for now. It won't last long because the store in Rutland (about an hour north) had someone quit on Tuesday after not showing up for their shift. I'll be picking up a day a week there to help out until they get a replacement in.

    I slept in an extra half hour this morning and felt really good in the water. Not too many other swimmers so I didn't have to circle swim at all, which is a great treat. Planning to get back in at lunchtime.
    Categories
    Swim Workouts
  16. Workout 06/18/13: evening

    by , June 18th, 2013 at 10:12 PM (Maple Syrup with a Side of Chlorine)
    200 swim/200 kick/200 pull with buoy/100 IM drill

    8 x 25 various as a group

    Broken Mile:
    3 x 100 on 1:20
    4 x 150 on 2:00
    3 x 200 on 2:40
    3 x 50 on :40

    100 kick, 100 IM drill, 100 pull w/ buoy
    200 loosen and out
    (Masters/Rec/3050 yds/60 min)
    --------------------------------

    Great practice tonight, taken from an old HVT workout. I realized after writing it that it was on BASE + 10 but we did it on Base. Oh well, a nice kick in the pants to end the evening! Light attendance with only me, Tim, and Carol. Now for some supper than some
    Categories
    Swim Workouts
  17. Workout 06/18/13: noon

    by , June 18th, 2013 at 02:40 PM (Maple Syrup with a Side of Chlorine)
    I decided to sleep in a tad and forego practice this morning, hitting up the adult swim at noon instead.

    400 Fr w/ snorkel/200 Bk/200 IM Drill
    1 x 1000 Pull with buoy and agility paddles
    1 x 100 loosen
    1 x 1000 (50 kick/50 pull w/ buoy/50 agility paddles/50 swim; repeat)
    1 x 100 loosen and out
    (Solo/Rec/3000 yds/50 min)
    ----------------------------

    Ran some errands this morning after a Rx Task Force meeting, then got in before lunch. It was crowded, six total at one point, so I plugged along. Will get to Masters tonight.
    Categories
    Swim Workouts
  18. Workout 06/17/13: evening

    by , June 17th, 2013 at 10:09 PM (Maple Syrup with a Side of Chlorine)
    Well, Emma is home. The van ended up giving my wife some problems, leading to a rental for half of the trip and me driving down to Exit 17 of the NYS Thruway after work on Friday to swap vehicles. Ended up getting home around 2am, then worked Saturday. Then I was treated to a nice supper after work for Father's Day. Hopped in tonight for a swim:

    4 x 1000 with a Master's Minute between:
    - 200 Fr/200 Bk/200 IM Drill/4x50 B/c on 1:00/200 Kick
    - 500 Noah's Ark pull with snorkel/5 x 100 on 1:30 w/ agility paddles
    - 250 pull/100 kick/150 agility paddles/5 x 100 IM on 1:50
    - 4 x 125 (75 DPS, 50 IMO) on 1:55/5 x (50 kick/25 skull/25 dill)
    Solo/Rec/4000 yds/72 min)
    ----------------------------

    Good to get back into the water after a long weekend off. Feel like I have caught up on sleep a bit and will plan to double tomorrow and Friday with additional swims on Wednesday before work and with the team on Saturday. Watching The Hobbit now; well, maybe just half of it tonight!
    Categories
    Swim Workouts
  19. Workout 06/13/13: evening

    by , June 13th, 2013 at 11:18 PM (Maple Syrup with a Side of Chlorine)
    Woke up early to head to over near Albany, NY, to our corporate main office for a staff pharmacists meeting. In the past, only the pharmacy managers have gone to this type of event, but they are finding out that not all of the info is being passed down the pipeline so we will now be getting invited ahead of their meeting. Interesting stuff, especially about the business stuff related to the whole chain, and I think I got more out of it than the nice lunch and mileage. (I was going to ride the motorcycle, but it was raining by the time I left home and was forecasted to continue all day - I'd have take just the wet ride home but was not up for a drenching in both directions. It's fun to get paid to ride, but not today.)

    Got home in time to hit up the lap/family swim, where GregJS and Tim were working hard. I did:

    200 Fr/200 Bk/200 IM drill

    1 x 400 on ? (snorkel and agility paddles)
    4 x 100 on 1:35 (snorkel: 50 kick, 50 fast)
    2 x 200 on 2:50 (snorkel and pull with buoy; fast middle 100)
    16 x 25 on :30 (1 ez, 1 AFAP + 1 ez, 2 AFAP + 1 ez, 3+1, 4+1, then 1 ez)

    200 Dolphin Dives in Deep with agility paddles
    100 loosen and out
    (Solo/Rec/2500 yds/45 min)
    ----------------------------

    Feeling good after the long swim yesterday, and I am just under 15,000 yds for the week. Might try to sneak in another swim tomorrow morning, or hit a lake this weekend. One more heavy week of training before cutting back - I'm a tad beat up and will use two weeks to recover before Kingdom. Need to look at my blogs from last year to see what I did - love that perk from blogging!

    On the homefront, Emma finishes exams tomorrow and will be coming home! I have to work, so Lena and Preston will be driving my van (aka "Phantom" or "death trap") down in the morning, packing her up, and coming home tomorrow night. I gassed it up, checked the tires, (had it serviced a few weeks ago) put on new wipers and set the GPS up so that there should be no major issues. It has 216k+ miles and has a knack for mysteriously wiping the windshield (on it's own) and I gave it a fancy paint job by hand (due to various rust spots that I repaired), hence either of the two nicknames

    So, I'll be saying some prayers throughout my day at work then there will be a small tomorrow night!
    Categories
    Swim Workouts
  20. Workout 06/12/13: OW (first of year)

    by , June 12th, 2013 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    I arranged to meet up with GregJS for another dip into the Harriman Reservoir over in Wilmington for a longer open water swim to gear up for the upcoming open water season. The weather forecast was not all that spectacular, which made the idea of swimming more appealing in order to get some exposure to less than ideal conditions. Picked up Greg with his kayak and we dropped-in at a different spot than our two swims last year.

    The tributary leading into the body of water was indeed roaring from all of the rain as of late. The water was easily eight feet higher than last summer, and the dock was a tad submerged as you can see in picture below. Air temp was ~60, water at 62, with a light drizzle falling from the overcast sky. Due to the conditions, my plan for a 2.5-3 hour swim was changed to "let's swim to the first bend and see how it goes."
    http://twitpic.com/cww19d

    The water was chilly, and it took a few hundred yards or so to get my head into the water comfortably. We swam for about 15 minutes before the sun poked out, and it would shine for a bit but then hide again for the duration of the swim. The wind also picked up a bit on that original leg of the swim, with whitecaps forming above the 8-12 inch swells. We ended up getting a tad lower in the reservoir than the last swim, circling around the small island before turning back. One lone motor boat out on the water today, and we only caught a short glimpse of it well away from us.

    I adjusted my feeds a bit. Took water at 30 min, then electrolyte mix on the top of the hour and maltodextrin feed on the bottom, but both at a lesser concentration and caloric count. Worked out well, and I also tried a powerade fruit packet thingy at 1:45 that settled in my stomach well.

    The last 30 minutes was a beast! Mind you, it took us ~15 min to swim down the same distance from the dock, but it took over 30 to get back. The water was rolling and I felt a bit like I was in one of those Endless Pools - pretty epic! Did get to alter my stroke a bit to see how it affected my progress, which was slow. Finally got to the dock and I was able to sample some warm tea that Greg brought along. I think he took the worst of that last stretch as the wind picked up (as the rain did as well) with the chop drenching him pretty well, while I was already wet and protected a bit from the wind.

    The track of the swim is here and documents the 3.76 mile (6k) swim completed in a tad over 2 hours. Only odd occurrence was a cramping of my left pinky toe. Another hearty thanks to Greg for braving the weather with me.
    Categories
    Swim Workouts , Open Water