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swimsuit addict

  1. Friday at Riverbank

    I swam at RB this morning, sharing a lane with Hannah, Rondi, and John, and various other random people. I was feeling draggy and a little out of sorts, but made it through the following pwb workout:

    Warmup:
    4 x 300 @ 5:30
    8 x 100 @ 2:10, odds IM swim, evens FL/BK kick

    12 x 150, done as 4x thru

    • 50 st /50 fr /50 st @ 2:45
    • 150 free @ 2:30
    • 50 fr / 50 st / 50 fr @ 2:45,

    with ST=IM order by round
    4 x 50 FR pull @ 1:00

    4 x 200, odds = IM, evens = FR pull [3:23, 3:25 on IMs]

    300 warmdown + play

    Looking forward to some beach time this weekend!
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  2. Riverbank Thursday

    After a few days rest, I am recovered from whatever achy feverish bug was gnawing at me earlier this week and am happily back in the pool. My usual Thursday pool (John Jay) was closed, so I got to see not only Rondi and Hannah but 4 other TNYA Thursday am workout regulars at Riverbank this morning. I found another freestyle-heavy vintage HVT workout and brought it in (2012.36.3). Here’s what I did with it:

    800 lcm warmup (200fr, 200 IM k/s, 200 fr, 200 IM d/s)
    8 x 100, odds FR desc. @ 1:45-2:00, evens FL kick @ 2:15
    8 X 50 @ 1:30, 2 each stroke IMO, odds build, evens fast

    4x thru
    100 FR @ 1:40
    100 FR @ 1:35
    100 FR @ 1:30
    200 FR pull @ 4:00

    12 x 50 @ 1:00, done as 4 x (1 fastish, 2 easy), fastish = FL, BK, BR, IM by round

    400 warmdown (200k, 200s) + play
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  3. Weekend swims

    I had a wonderful swim at Brighton Beach yesterday. It was a beautiful beach day, sunny and still with air temps in the 60s. The water is still in the mid-40s, though, so no crowds cavorting in the surf—just a few of us CIBBOWS swimmers out for a dip. This week I swam a tad over a half mile, and shivered pleasantly afterwards on the beach. The water felt good, tingly but not painful. I always enjoy swimming with a greater sense of purpose in the cold—there’s no temptation to lollygag. I hope the weather is as cooperative next weekend so that I can get in some more cold water swimming before the CT race.

    Today I swam at Riverbank, but cut the workout short as I was feeling very fatigued, and trying to go fast just wasn’t feeling good. I again attempted a vintage HVT workout—here’s how far I got:

    800 lcm warmup (400s, 200 IM k, 100 p, 100 IM)
    8 x 50 @ 1:15, 2 each stroke, odds k/s, evens d/s
    3 x 150 IM (no free) @ 3:00
    50 easy

    4x through
    200 long-axis IM (25fl/75bk/25br/75fr) @ 3:50
    4 x 50 @ 1:20, done as 3 ST (IM order by round) desc., 1 easy FR
    300 warmdown

    It was probably good I stopped when I did—I took a long hard nap after I got home, and have felt achy and feverish ever since. I’m hoping in that magical thinking kind of way that everything will feel better when I wake up in the morning … we’ll see.
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  4. Riverbank Friday

    I enjoyed a good swim with Hannah at Riverbank this morning. I printed out a HVT workout, but left it on the kitchen table—luckily Hannah had a good idea for our main set! Here’s what I did:

    700 lcm warmup (400s, 200k, 100p)

    400 FR, alternating 50 6bk/ 50 2bk
    4 x 100 IM @ 2:00 [held 1:40s-1:45s]
    400 FR, alternating 50 6bk/ 50 2bk
    3 x 100 IM @ 2:00 [held 1:40s-1:45s]
    400 FR, alternating 50 6bk/ 50 2bk
    2 x 100 IM @ 2:00 [held 1:40s]
    400 FR, alternating 50 6bk/ 50 2bk
    1 x 100 IM @ 2:00 [1:40]

    400 pull
    300 kick
    4 x 50 IM order buildIt
    100 warmdown + play

    This week I attended a marathon swim observer training clinic put on by 2 experts from the Catalina Channel Swimming Federation. I was really impressed by the procedures they have in place for swims, and I learned a lot that will be useful for future swims as well as observing and crewing. The sessions kept me up past my bedtime on two successive weeknights, but they were well worth it.
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  5. Magic every which way

    This morning I swam at Riverbank with Hannah and Rondi. We had our own lane for most of the session, and this is what I did:

    1000 lcm warmup (400s, 200 RIM k, 200p, 200 RIM d/s)

    Quadruple magic 700s (ie variations on a 1/1/2/1/3/1/4/1 (lengths) theme)
    1. Fast/easy free broken magic 700:

    • 50 fast @ :45
    • 50 easy @ 1:15
    • 100 fast @ 1:30
    • 50 easy @ 1:15
    • 150 fast @ 2:15 [missed this by :02]
    • 50 easy @ 1:15
    • 200 fast @ 3:00
    • 50 easy

    2. Fast/easy free broken reverse magic 700

    • 200 fast @ 3:00
    • 50 easy @ 1:15
    • 150 fast @ 2:15
    • 50 easy @ 1:15
    • 100 fast @ 1:30
    • 50 easy @ 1:15
    • 50 fast @ :45
    • 50 easy

    3. ST (IM order) / FR magic 700—cruise pace, straight through

    • 50 FL
    • 50 FR
    • 100 BK
    • 50 FR
    • 150 BR
    • 50 FR
    • 200 FR
    • 50 FR

    4. ST (IM order) / FR double reverse magic 700 (easy pace, straight through)

    • 50 FL
    • 200 FR
    • 50 BK
    • 150 FR
    • 50 BR
    • 100 FR
    • 50 FR
    • 50 FR


    That was plenty of 700s—making the intervals on those first 2 took some effort, and I was feeling pretty spent after the fourth. I did an easy 250, contemplated getting out instead of finishing out my planned 5K, then decided to give myself a short easy set with what seemed like a doable get-out goal time:

    3 x 100 FR/BK @ 2:00, descending, <1:35 on last one to get out early [1:50, 1:41, 1:35+]

    Ugh—close but not under. Since I didn’t make the get-out time, I did an easy 50 and decided to do the set again, this time with better results:

    3 x 100 FR/BK @ 2:00, desc. [1:41, 1:34, 1:31—found my good energy again on these final swims!]

    300 warmdown + play
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  6. An IM morning

    This morning I coached the TNYA workout at John Jay, then hopped in the pool for a solo swim during the college’s lap hours, which once again begin conveniently as soon as our practice ends. (During the college swim season the schedule was a little different). Since I enjoyed Patrick’s HVT workouts so much last week, I decided to continue with them—today’s was 2012.38.1. These are giving a needed boost to my swimming intensity, as well as some variety. I felt like I was getting away with something by choosing do the IM test set on a short-course day, but it was still plenty hard! Here’s how it went:

    Extended warmup
    600 scy (200 FR, 300 IM k/d/d/, 100 FR scull/single arm)
    6 x 100 @ 1:50 w/Zura fins, odds K various, evens FR swim with paddles
    6 x 75 @ 1:30, odds bilateral breathing, evens smooth/build/fastish by 25s
    6 x 50 @ 1:10, 1 & 6 cruise FR, 2-5 IM build

    IM test set
    1 x 400 IM fast @ 6:40 [6:10, took this out a little slow (1:34 to first BK breakout)]
    6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55
    1:20 rest
    1 x 400 IM fast @ 6:40 [6:04, 4 seconds faster on FL split]
    6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55
    1:20 rest
    1 x 200 IM fast @ 3:20 [2:53]
    6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55
    1:40 rest
    1 x 100 IM fast @ 1:40 [1:20]
    6 x 50 FR: 2 @ 45, 2 @ 50, 2 @ 55

    450 warmdown + play

    That was it. I had not just my own lane but my own entire pool for this workout--it was just me and the pool vacuum the entire time. (I won all our races!)

    Updated April 8th, 2014 at 01:13 PM by swimsuit addict

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  7. First Brighton swim of 2014

    Yesterday I double dipped, swimming in both the pool and the ocean. The day started at Riverbank, where it was decently cool and uncrowded—for most of the session John, Rondi, and I had our own lcm lane. The workout was inspired by a vintage HVT workout (2012.37.4).. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200 d/s IM)

    9 x 100 FR: 3 @ 1:45, 3 @ 1:40, 3 @ 1:35
    50 easy

    700, FR except every 4th 50 ST (IM order)
    500, FR except every 3rd 50 ST (IM order)
    400, FR except every 2nd 50 ST (order)
    200 IM

    400 various warmdown

    Floating practice, with equipment

    After that I headed directly to the beach, happily meeting up with a couple of other beach-bound CIBBOWS swimmers on the subway ride. It was my first time out since December, and I relished once again seeing the familiar sights and stations on the Q line as I we wended our way out. It was a nice day, still chilly (air temps in the 40s), but very sunny and without much wind.

    With the cold weather, the water has been slow to warm up this spring—it just topped 40 in recent days--and up until Saturday night I wasn’t sure that I really wanted to go the beach yet. I have a race coming up in 4 weeks (a 5-miler in CT) that I would like to be acclimating for, but I’m dubious that dipping for a few minutes in truly frigid water will actually help prepare my body for hours-plus efforts in water warm enough to sustain body temperature through exertion (which is what I hope I’ll find in CT).

    So it was instead sheer impatience to be in the ocean again, even if just for a brief swim, that brought me out Sunday. And it was worth it. The water at 42F was bracing, painful even, and I swam for only about 200 meters, but the salt water immersion worked its usual magic, softening me up, opening my heart, and making me receptive to the beauty and wonder all around. Lying on the sand afterwards, basking in the sun and surrounded by friends, was so very sweet.

    There were eight of us out on Sunday, 5 who had been coming out throughout the winter, and two others, like me, who were beginning their season. Times in the water ranged from about a minute to over 20—there are some hardy winter swimmers in these parts! Two among us, Cara and Brad, had recently returned from winter swimming championships in Russia and Finland, so I got to hear all about their experiences in that sport. (If you’ve never heard of winter swimming competitions, think of a swim meet held outdoors, in freezing temperatures, in a big swimming-pool sized hole cut in a frozen-over lake, outfitted with lane lines and timers and the whole works. Pretty amazing!)

    Sunday’s experience just whetted my appetite for more beach days, and for water warm enough that I can combine my workout and my outdoor swim instead of getting them in sequentially. I love this time of year when there is the whole season to look forward to, and just more and more people coming out to the beach each weekend.
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  8. Still partying like it's . . . 2012!

    I got to swim with Hannah and Rondi at Riverbank this morning. We continued with the vintage HVT workouts from 2012. Here’s what I did:

    1200 lcm warmup:

    • 100 FR / 200 RIM k/d / 100 FR
    • 8 x 50 @ 1:15, 2 each stroke IM order, odds K, evens build swim
    • 4 x 100 @ 2:10, odds K fast, evens FR moderate


    Main set—4 x 4
    400 FR @ 6:20 [6:11]
    2 x 50 FR @ 1:20
    2 x 200 FR @ 3:20 [3:04, 3:06]
    2 x 50 BR @ 1:30
    4 x 100 FR @ 1:45 [1:31, 1:31, 1:30, 1:29]
    2 x 50 BK @ 1:30
    8 x 50 FR @ 1:00 [42s-45s, odds were consistently 2-3s faster than evens]
    2 x 50 FL @ 1:30

    4 x 100 @ 2:10, odds K fast, evens FR moderate
    300 pull easy
    200 IM kick/drill by 25
    4 x 50 fast @ 1:30, IM order [:44, :44, :53, :39]
    6 x 50 FR: 2 @ :50, 2 @ :55, 2 @ 1:00

    Warmdown: (300 IM st/fr/st/fr by 50) + (75 IM st/fr by 12.5) + (25 IM), all easy and glideful

    That was it! Happy weekend everyone!
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  9. Workout with team

    I had a good morning workout with TNYA today, at the John Jay College pool. A bunch of our team was away last week at swim camp (Ft. Lauderdale), and things were very quiet at practices. This week they’re all back, excited to build on the work they did, so workouts are crowded again, but in good way, with people who are feeling energetic and motivated.

    Brad was back on deck, and here’s what I did:

    800 scy warmup, various

    2x through
    300 pull @ 4:45
    3 x 100 swim @ 1:35
    4 x 50 kick @ 1:05
    200 fast swim [FR/BK halfsie 2:39]
    Regroup/extra rest

    8 x 150 IMish, done as 2x through
    150 fl-fr-bk-fr-br-fr @ 2:40
    150 fl-bk-bk-br-br-fr @ 2:45
    150 fl-fl-bk-bk-br-br @ 2:50
    150 fr @ 2:15

    2x through (there’s a theme here . . .)
    2 x 75 FR swim w/ breathing pattern
    1 x 75 (25 easy / 5sec./ 50 fast)
    1 x 75 (50 easy / 5sec. / 25 fast)

    That was it. I was swimming with some different lanemates today, and probably should have been more assertive about asking to go ahead, especially during the IM set, or less passive about placing myself back in the lane initially. Live and learn!

    I entered a local meet on April 27--it’s the free event that is hosted by the NYC Parks Department every spring. There’s an outing to the Mets game after (the pool is on the opposite side of the subway tracks from CitiField.) This will be my first time up on the blocks since I swam at IGLA in August, and it should be just low-key and fun. I signed up for the 50 FL, 50 BR, 100 IM, and 200 IM, so I'll have some incentive to work on my short-axis strokes over the next few weeks.
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  10. Fun with ladders

    I had a good workout this morning at Riverbank, and enjoyed swimming with lots of friends--I think it might have been the first time since before Thanksgiving that I got to share a lane with Rondi, John, and Hannah all in one morning! I continued this week’s pwb-HVT theme with the main set from “Ladder Land” (2012’s week 37). (Why that week? Because I came across a printout of it when cleaning up my study, liked it, and put it in my swimbag.) Here was my interpretation:

    Warmup (1000 lcm):

    • 350 (100 FR, 200 IM k/d by 25, 50 FR)
    • 4 x 100 FR @ 2:00, gentle descend
    • 5 x 50 @ 1:10, 1 easy FR, 4 IM order build each 50


    Ladder:

    • 100 FR @ 1:40 [1:32]
    • 200 IM d/b by 25 @ 4:00
    • 300 FR @ 5:00 [4:47]
    • 400 IM k/b/d/f by 25 @ 8:00
    • 500 FR @ 8:20 [8:02]
    • 400 IM @ 7:20 [didn’t get time—too much lane congestion]
    • 300 FR @ 5:30
    • 200 IM fast @ 3:40 [3:22]
    • 100 FR @ 1:50


    5 x 200 FR, odds pull, evens swim

    5 x 100 BK/BR @ 2:05

    100 warmdown + play

    Riverbank was hot and crowded this morning. The triathletes seem to have all come back at once. But I enjoyed the good company and energy in our lane—it’s always fun to circle with friends!
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