The first in what might become many in this pirate swim series (we certainly won't run out of lakes in Lake county, IL or Kenosha county, WI any time soon)!
Here was the scene from the parking lot where we started:
A nice little mist was starting to roll in as we finished. Mike and I had a good swim... nice comfortable pace, the water was nearly perfect. Not a lot of boat traffic, though we did see a waterskier as we were standing in the parking lot after the swim. I just plugged the route into Geodistance and it came up as a roundtrip of .733 miles, so about 3/4 of a mile. We could have taken a more southerly route but there were some fishermen in boats to the south and the inlet I thought we might want to aim for had more boat traffic than our stretch swimming out just north of the park. Here's a shot I took from the boat ramp right after arriving, you can see how inviting it is with the sun just rising behind me:
The route on Geodistance is marked out here in the satellite image...
It was good fun; a nice relaxing Sunday morning swim. Tomorrow maybe we'll hit Grays Lake since it is a holiday... 7AM was a great time to start. I texted Scotty (my usual training bud from Kenosha Y) to see if he wanted to do it and he said I was nuts (to which I responded "I am what I eat!"). I'll get him out into the open water one of these days!
What is it with our propensity to classify everything? The desire to separate, organize, and name singles and groups of anything seems to be hardwired. I’m pretty sure the hunter-gatherers had collections of the things they hunted and gathered stored up in the Paleolithic version of the freezer-bag-and-Sharpie or the alphabetized spice rack. In the 1700s Carl Linnaeus, the father of taxonomy (the science of naming stuff), wasn’t satisfied with only one label, so every known living thing got two or three names.
Obviously, Linnaeus was onto something. Based on the highly unscientific data collector known as Facebook, the email we get, and the conversations we’ve had on deck, it’s not so easy to classify swimmers with only one name; many consider themselves fitness swimmers who compete or competitive swimmers who swim open water, etc. So why do we go back and forth over the labels, fitness swimmer and competitive swimmer?
It’s undoubtedly another human trait to resist labels when they are placed upon us, and often with good reason. Since the dawn of time, humans have had a hard time with the concept of moderation when it comes to labeling—not all have used their powers for good. It’s fine when labeling meant: “This plant will cure your headache; this one will make you bleed out your eyeballs.” But when labels are applied to people, it can bring out the worst in Homo sapiens.
Whatever type of swimmer you consider yourself, we’re all good. We just want to make sure we’re providing content and services that you find valuable. We’ve labeled this issue as the first “Fitness Issue” of SWIMMER. It is not strictly fitness articles—Pan-Ams was a competitive event and Rich Burns, featured in “From the Center Lanes” would probably not be considered a fitness swimmer by anyone. But it’s a way for us to hunt and gather content that appeals to those who swim for myriad reasons.
Updated July 1st, 2014 at 10:38 AM by Editor
As summer begins to set, new adventures await for the remainder of year with school starting up, OW season winding down, and the Rec reopening on Tuesday! To that point, I was able to sit in on my first class at the Bible college on Thursday, although I missed the first bit due to work (this is why I am auditing the course). That same night, our exchange student from Germany, Lina, arrived later in the evening (with thanks to my friend Ed for picking her up). She is getting used to her new home and family for the year (we all went to the Schaghticoke Fair today, the 3rd oldest in NY state).
This morning I headed up to the third and final OW lake swim that I organized with the Masters group while the pool has been shut down. Today I picked Adams Reservoir due to its close proximity to town and lack of motorized boats. Over the course of week many folks emailed to say that they might not be able to make it, and it turns out that only Brent joined me, after he ran around the lake twice! Here is the picture I snapped before we splashed:
I had a feeling that the water would be cool, and under overcast skies the temperature checked in at a warm 67 degrees. The water is clear, but has a reddish tint that is evident when you watch your fingers sweep under your body. It is not terribly long (just shy of a quarter mile) and has an easily defined edge crowded with pine, birch, maple, and other trees. Only three lone kayakers where on the water with us, and I was thinking that this would be a great place for a cable! We went out and back on the western edge from the beach, then headed toward the east edge and checked out a shallow, rocky area about 2/3 of the way down. Total of 0.9 miles in 28 minutes (did I mention before that Brent doesn't like cold water ).
Refreshing and a beautiful area for a cool swim, so I will be sure to get back as I look for more cold swims to feel out where my "it's too darn cold to keep doing this" point is. Off to get the South Korean boy tomorrow evening, then to enjoy another week of staycation as the kids head back to school on Tuesday.
Updated August 31st, 2013 at 11:31 PM by rxleakem
The pool was 86 and my back was really hurting. My neck on the right side is a problem today. Even now it still hurts but a good dose of Doctor Who should help.
500 free kick w/zoomers
8x25@:45 fly scull drill w/ monofin
8x25@:45 fly torque drill w/ monofin & paddles
8x25@:45 one arm fly w/monofin
8x25@:45 fly kick w/monofin
8x25@:45 fly fast w/monofin
5x200@3:00 free w/paddles & bout went 3:47, 3:45, 3:43, 3:40, 3:35 shocked at this given the temperature
500 free kick w/zoomers 25 high/25 medium/25 deep kick
300 breast kick
200 free kick no equipment
Total 4000 yards
Got into lap swim at the Y. A few other masters swimmers were there, the "younger" ones. I was splitting a lane with a lady named Jen, she was speedy enough that it wouldn't have been bad to circle swim if needed. Tom was also there...they were both looking forward to the group workouts starting in another week or so.
8 x 75 SDK on back w/ short fins @ 1:10
8 x 100 Free Pull
2 @ 1:30, 2 @ 1:25, 2 @ 1:20, 2 @ 1:15
I could've gone 2 @ 1:10, but didn't want to.
3 x 200 IM @ 3:30
3 x 100 IM @ 1:40
4 x 25 @ :30 Odds Fly, Evens EZ Free
That's enough for me...got my heart rate up a bit too. Quick and simple with a bit of everything.
Friday August 30
3 x 50 kick on 1:00
3 x 50 kick on 55
2 x 50 kick on 50
50 kick on 45
4 x 100 on 1:25 descend 1-3 with #4 easy
4 x 100 on 1:30 descend 1-3 with #4 easy
4 x 100 on 1:35 descend 1-3 with #4 easy
4 x 100 on 1:40 descend 1-3 with #4 easy
50-100-150-200-250 pull 10 seconds rest between each distance
Saturday August 31
4 x 150 pull on 2:30
4 x 150 50 kick/50 swim/50 kick on 2:30
8 x 50 odds free with no breath at turn from flags to flags on 50 evens 25 drill/25 swim IM order on 1:00
2 x (2 x 25 sprint kick on 35 then 2 x 100 IM on 1:40 then 200 easy on 3:20)
8 x 25 sprint back 2 on 25, 2 on 30, 2 on 25, 2 on 40
8 x 25 sprint breast 2 on 25, 2 on 30, 2 on 25, 2 on 40
2 x (75 on 1:10 then 25 on 30) pull
I did a pretty good job of staying wet this August. I had a few rough swims but by and large listened to my body and didn't overdo it. This let me swim 4000 for the first time since the first week in July. I actually had a little umph today as well. So it is onto September.
Updated August 31st, 2013 at 05:46 PM by MaryR
Do they have a 3.1-mile postal swim?
We had to stop early because of thunderstorms... darn, with only 1900 to go!
After a sluggish start I was feeling really good too. I made the drive over to DeKalb, IL, the Hopkins Park Pool, set up for LCM. There were 5 of us swimming the 5k postal and it was a super nice group: Dirk, who organized it, and some of his teammates, Keith and another Alex, along with Debbie from Rockford, IL. What was nice about this group... aside from the congenial conversation while huddled together under a tarp in a torrential rainfall (in Texas we would have called it a "real gully-washer"), we were all pretty evenly paced, I don't think anyone was more than a half length behind anyone else when we were pulled out of the water. Last year I did the 5K solo, so it felt good to have company.
I didn't warm up beforehand and determined to use the first 500-1000 as a slow building warm-up, but by the time I got to 1500 I felt like I was really cruising. I loosened up, stretched out my stroke and found a nice rhythm. When we were stopped I was at 3100 meters. My 3000-meter split was 55:12, which I just did some number cranking on and find that this is an average 18:24 per K pace... way faster than my 19:30+/k average last summer. Last summer my 100 pace was 1:57-1:58, this year 1:50.5. And again, I might have actually been swimming a little bit faster pace as I loosened up in the second and third kilometers (I'll find out when they e-mail me the splits). I'm pretty sure I was on pace for something like a 1 hour, 30-31 minute 5K, which would have crushed last year's 1:37:40. Here was my wrap-up after that 2012 5K:
I've made a lot of progress in the 13 months between these two 5K postal attempts... just sorry we didn't get to finish it out this year. We had a good time nonetheless, and I really thought I wouldn't even have a chance at another attempt this season with lack of LCM pools available in the immediate area, so this was just a bonus swim for me! And I'm feeling so much more confident this year than last... a long way to go yet, but happy with the progress.
Swim/SCY @ Sewickley Masters
Warm up: OMO
10 x 25 shooters
assigned 600 choice
-- I did 8 x 50 fly drills (single arm & caterpillar)
5 x 50 build second 25
-- I did them burst SDK + cruise
3 x 50 off the blocks
-- I did 25 AFAP + 25 EZ (2 free, 1 fly)
20 x 25 sprint @ 1:00
-- I did 16 (potty break), 8 kick + 8 swim
1 x 50 AFAP kick
-- back w/fins, :24, went off course the second length and hit lane line looking for ledge where pool precipitously goes from 10 to 4 feet
8 x 50 smooth DPS free w/Jimby @ 1:00
Three days in a row of swimming! Quasi-miraculously for me. Not sure what is on the agenda for Labor Day Weekend. Hope everyone has a great one!
I woke with a stiff neck this morning as a result I suspect of the kicking with a board yesterday. After the warmup I felt ok and neck loosened up. Overall I felt good today, despite the last set kicking my butt.
4x200 free on 2.40
12x50 catchup drill on 45
6x50 kick on 1 min
2x50 on 35, 1x50 back on 35, 50 easy on 1.30
2x50 on 35, 1x50 back on 35, 50 easy on 1.30
2x50 on 32.5, 1x50 back on 35, 50 easy on 1.30
2x50 on 30, 1x50 back on 35, 50 easy on 1.30
10x100 with fins on 1min
I felt good on the first main set and went 28s on all the free 50s and 32s on the backs(my back has felt much better recently). I left my swim bag at the house and had to borrow some fins from the pool and they had seen better days. The 10x100s were really tough and I made 5 but then hit the lactic wall. I took a minutes rest and then finished out the set. On the last 5 some of my team mates started cheering and whistling and this carried me through to the end. The last 5 were not as bad as the first 5 for some reason. Despite not making all 10 I was happy with this set.
I decided to take my daughter to her practice today and brought my swim stuff with the hope I could do a stretch swim while she swam. I got in with the junior racer group who are the quick 11/12 year old kids. I basically did the first hour of there workout and then got out. It's always fun swimming with the little kids since they always try to beat you and actually get excited about swimming with the old guy. It helps that my masters coach is the jr racer coach so he likes to challenge the kids to beat the old guy. We did a really hard kick set where the kids really kicked quick.
7x200 free breathing 3,5 by 25 with no breaths in or out of the flags
12x100 kick on 1.50
12x50 on 1 min swum as 12.5 streamline kick, 12.5 free, 12.5 streamline kick, 12.5 free
The kick set was fun and we held 1.20-1.23s on all of these. A couple of the quick girls hung with me on these and on 10 and 11 went quicker then me. I took the last one. At the end of the kick set one of the girls high fived and thanked me for pushing her. That was cool.
This was a quicker practice than I was hoping for but was really fun.
Swam w/ Dave, Dave and Chris. Did ok today. Felt tired near the end. Did some fly pull w/ paddles today. Not sure if this the smartest thing in the world but I didn't have any problems.
600 Warm up
2 x 100 kick w/ fins - 1:45 (all free)
2 x 100 kick w/ fins - 1:45 (50 fly/50 free)
2 x 100 kick w/ fins - 1:45 (50 bk/50 free)
2 x 100 kick w/ fins - 1:45 (all back)
4 x 50 stroke - :50, descend
6 x 100 - 1:15
10 x 100 pull - 1:20, every third one back
2 Rounds of:
* 2 x 100 Kick - 1:45 (br first round, fins second round)
* 100 Pull - 1:20
* 100 pull - 1:20, 1st 25 fly
* 100 pull - 1:20, 1st 25 bk
* 100 pull - 1:20, 1st 25 br
* 100 Pull - 1:20
* 2 x 100 kick - 1:40, fins
100 Cool down
I've just entered into the FLOG my penultimate swim of the month and my bio-data from this morning. I decided to look at my monthly totals, since it is the 30th, to see how it was looking going into tomorrow's postal 5K (what a way to end the month btw!) and do some comparisons with previous months this year.
MILEAGE: I'm at 48.8 miles for August, which means the 5K postal will put me over 50 miles for the first time since January. I've been averaging 45 miles/month since January, mostly 47-48, but some 43-mile "recovery" months in there too.
WEIGHT: Average weight this month: 169 lbs. Last month: 175.xx. Before that, I was almost invariably in the 177-178 range for the whole year. For the last couple of weeks my average weight has been closer to 167-168, which means that September's average promises to be even lower. Thing is, I'm not even trying to lose weight. After more than 6 weeks on a purely vegan diet, and avoiding processed, packaged foods wherever possible, I can eat till I'm full at every meal, snack healthfully, and still see the scale flashing numbers I haven't seen this consistently since my first couple of years in college. Bonus: fruits taste way sweeter; the higher calorie refined sugars are way too sweet for me now, so when I do put sugar in the vegan pancake recipe, or have more than 2-3 vegan chocolate chip oatmeal cookies, it tastes too sweet in the moment, and, more importantly, makes me feel rotten a little while later... so I read my body better, it's not numbed by sugar/high-fructose corn syrup addiction, i.e., in constant need of the next high.
RESTING HEART RATE: average for August was 43.9. Every month before that was averaging 47-48. A difference of 3-4 beats might not seem significant on a daily basis, but for a month-long average I think this is an important indicator. I think it means that my heart is having to work less hard when I'm at rest and that I'm going to recover better as result. I hope it means that my arteries are regaining elasticity and that my blood cholesterol is on the decline.
I've done 3600 yards over the last two days in the lake; 1800 each day. A little bit of recovery from the hard swimming earlier this week. Yesterday I did 500 fr, 500 bk and then a mix of all 4 strokes for the final 800. Today I did 200 fr relaxed followed by 100 bk and 100 br, and repeated that 2+1+1 pattern three more times; finished with an ez 200 fr. Lake water temp was perfect both days; and early mornings out there have been glorious!
Warmed up for 20 minutes, drills WFS
8 x 25 on 0:30 flutter kick
made them with 23 - 27's
10 x 50 from block on 2:00, 25 fast/25 easy
the fasts varied between easy speed and very hard (12-14's)alternated between track and grab (grab style still results in fewer strokes and slightly faster time)
About 1450 scy
It's been a rough couple of weeks work wise and I have been looking forward to the long weekend. I woke this morning feeling tired. I was in a pretty negative spot mentally before practice but to my surprise felt pretty good in warmup. By the main set I was on fire and had an awesome workout and felt strong throughout. It goes to show sometimes it's all in my head and I just need to swim.
400 free with snorkel
6x50 catchup on 45
10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim
10x200 descend 1-4 and #5 at #4 or better pace, and descend 6-9 with #10 at #9 pace on 2.40
4x75 on 4mins AFAP with 200 active recovery between 75s
On the 200s I went 2.05, 2.01, 1.59, 1.57, 1.56, 2.07, 2.02, 1.59, 1.55, 1.55. These did not feel that quick and I had to recheck the time after the first one because I totally cruised a 2.05. After the long week I was not expecting this. After the 4th one I still felt good and new the second round was going to be scary good. An hour later I still can't believe how fast I just went on these 200s. Before the DAM spring meet I struggled with a couple of 200s holding 2.05. The coach was asking me to hold 42s on the 75s and I went 39, 40, 40, 40 which again were incredibly quick based on my previous times on these distances. I am so excited about the progress I have made the past few months.
We were planning on sitting down and discussing the training program for worlds but this was delayed due to a number of the guys going to worlds not being at practice(not a good sign when they don't show for the practice we were going to discuss the program). My coach and I briefly discussed his desire for memnot to do doubles every day going forward. It's interesting being described as an old bottle of fine wine who needs a rest before serving! His point is probably sound which is I now have a good base and don't need to over do the training or get an injury by pushing to hard.
Stupid noodlers have persuaded the staff to leave the aerators off at night because it's "too cold" for them at 7am. How 10 people can determine the pool temp for EVERYONE is beyond me. Nastigrams will be sent. Feeling better today (muscle soreness-wise).
600 pull, breath control by 50's (3 & 5)
300 kick, speed play by 50's
5 x 300 @ 4:15, descend 1-5, last 3 were below 3:45, but not sure I actually descended.
8 x 25; 25 drill, 2 x 25 4-cycle speed play, 25 sprint; repeat
200 easy again
4 x 200 IM, first 3 were twitch, last one straight on something awesome like 4:00 (we were doing a lot of talking there) & wearing zoomers
300 cooldown -- HR after the hard last 200 IM - 135ish
Total: 4800 SCY
Updated August 30th, 2013 at 06:57 PM by Celestial
Yesterday we had the weirdest workout ever - after a rather short 1000 yd warm-up (and the last 200 was kick) we then proceeded to do 5 x 200 K, and then 4 x 9 x 25 kick - which made for over 2000yds kick in a single workout! My legs were burning. I guess it was a good thing, because my arms were achy from weights the day before.
Today, I decided to get back to normal, and do an easy stretch out in the pool after my weight workout. I was sore going into the gym, but after the first 3 or so machines, I loosened up considerably. Thought Jenna was going to swim with me - I saw her at the gym, but she didn't make it all the way to the pool. Probably Mommy issues (she has a 8 yr old & 3 yr old at home). So I swam on my own. Borrowing from PWB on tracking my HR - today being day one. I think I'm going to use the 10-12 x 100 @ 1:20 as my test set, since I have the opportunity to do this almost weekly. Today, I was swimming solo (thus, less motivated) and got my avg HR from leisurely swimming & "long & strong" (but not pushing it) swimming. Then a very short increase for 3 x 100. Guess I'll start off by putting things on a 3x5 card & work my way up to an Excel program when I get around to creating one.
600 - 100 free/50 back
3 x 200 Pull
4 x 150, breast/free/breast/breast/free/breast
3 x 100 @ 1:30; my pace: 1:25 - easy; HR 110s
3 x 100 @ 1:25; my pace: 1:20 - long & strong; HR 130s
3 x 100 @ 1:20 paddles only; my pace: 1:12ish - feeling out of breath; HR 140
Updated August 30th, 2013 at 06:56 PM by Celestial
Today I was lucky to have a cold pool and it was long course. As I walked up the steps to the CCAC my back locked up and I thought that today was going to be a really rough workout to get thru. But after my 500 free really pushing thru the pain by doing mega dolphin kicks off each wall, my back loosed up nicely.
A Little pain at the right time can make you feel better in the long run.
500 free kick w/zoomers
15x100@1:45 free w/paddles & bouy went 1:31, 1:32, 1:34, 1:34, 1:34, 1:43, 1:43, 1:34, 1:34, 1:34, 1:43, 1:43, 1:32, 1:31, 1:32 this was awesome for me doing long course
500 free kick w/zoomers moderate pace
3x100 free w/snorkle
200 free EZ
Total 3500 meters
PM only SCY
4x25 @ :10 rest log-roll drill w/ snorkel
200 pull w/ buoy + paddles + snorkel
4x25 @ :10 rest HP drill
8x25 @ :10 rest 1-arm FR w/ strapless paddles (switch arms every 2)
300 @ :10 rest FR 25 L/25 R/50 swim w/ snorkel
4x125 @ :10 rest 50 side-glide/50 BK kick in S-line/25 FL kick on back in S-line
Mind-numbingly boring, but great for FR technique!
Updated August 29th, 2013 at 11:03 PM by Calvin S
SCY and SCM respectfully
Did not log what I did for either, but yesterday's SCY involved more filmed starts of track vs grab. Seems like the more I review them the more critical I become. I did a few grab starts today and my calves cramped from muscle pain (did calf raises yesterday as well), need to back off on these.
Today's highlight was completing 4 x 25M flutter kick on 0:30 (24, 2?, 27, 25).
On the last one I gulped a mouthful of pool-water through the snorkel during streamline. I was in a mild panic situation, for my snorkel and mouth were filling with water, and the air that was supposed to fill my nearly-deflated lungs, did not exist. I had just enough air to purge the snorkel without abandoning the 4th and final leg of the set, making it my first time doing 4 of these on 30, and in 25 seconds on top of that. I think that pool seems slightly short, though it supposed to be scm
Updated August 30th, 2013 at 10:54 AM by __steve__
spin, 60 min (couldn't swim bc of iritis)
power wheel roll outs, 2 x 15
Another frustrating day bc Lil Fort's school messed up her schedule and didn't realize she was a GT candidate. Despite having her records and me emailing the school telling them she has been in a GT center since third grade. Not impressed with the school system so far.
Aug 28: Sewickley Masters PM Practice
8 x (25 shooter + 25 EZ) w/fins
100 scull w/agility paddles
10 x (25 drill + 25 swim) @ 1:00
4 x 50 kick @ 1:10
4 x 50, 12.5 SDK each length
8 x 100 done as: 25 (2/3 UW), open turn + 50 fast + 5 seconds rest + 25 (12.5 UW), used fins
8 x (25 sprint + open turn + 25, 12.5 UW)
1 x 50 AFAP kick (did flutter kick w/board & fins, went 25-26ish)
Started the day getting collosally lost trying to get home from the North Hills with a bridge closure and dysfunctional GPS (Sadly, I am lacking a sense of direction gener). That was really fun. Didn't have enough time to swim before Lil Fort's first cross country race of the season with her middle school team. She ran a very desulutory race. She's gloomy too. Went for a workout after, but didn't feel like doing much. Have definitely lost my mojo.
8 x 50
odds = caterpillar fly
evens = front scull
8 x 50 DPS free w/paddles
4 x 25 shooter
8 x (25 shooter + 25 EZ), crashed on the bottom of course
8 x burst + cruise
8 x (25 @ 100 pace + 25 EZ)
9 x 50 fly/back/breast w/paddles
4 x 50 torque drill w/paddles
Can August be over?