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  1. Wednesday, 3/24/10

    by , March 24th, 2010 at 02:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim free
    (16 spl @4:35)
    200 kick free w/board
    (3:42 this is 15+ sec faster than I've been doing recently)
    100 free fist drill
    (18 spl, 1:35)
    200 swim back
    (15-16 spl @3:10)
    100 kick back w/streamline (work on SDK)
    (6 sdk @ 1:56)
    50 back fist drill
    (17-18 spl)

    swim 5 x 50 build on 1:00: odds free, evens back
    (free 37± and 16 spl, back 39± and 16 spl)
    50 easy on 1:30

    8 x 25 drill on 45:
    #1 right arm single arm fly
    #2 left arm single arm fly
    #3 triple kick fly, work on keeping the kick small and not bending your knees much
    #4 swim fly smooth, work on the kick as above
    #5-6 backstroke w/fist
    #7 back: 6 kicks/3 strokes/6 kicks
    #8 free w/fist
    50 easy on 1:30

    swim 5 x 50 build on 1:00: odds free, evens 25 free/25 fly
    (free like above, free/fly at 38)
    50 easy on 1:30

    swim 6 x 100 on 1:45: odds free, evens back;
    (held spl at 16 on free, 15-16 on back. free went 1:17-1:22-1:21, back went 1:25-1:27-1:23)

    swim down 200

    Total: 2600 yards
  2. Sarasota Y Sharks Masters 5:30 Workout -03/25/10

    by , March 24th, 2010 at 01:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Y Nationals start three weeks from today.


    WARM UP:
    1 X 250 3:45
    1 X 150 2:15
    1 X 100 1:30
    Twice through.

    8 X 100 free 1:45
    Swim all at 80-90%, #8 @ 100%

    2 X 100 2:00
    swim down pace

    3 X 100 kick 2:15
    4 X 50 kick 1:00

    8 X 50 1:15
    Swim @80-90%
    IM'ers: 2 of each

    2 X 100 2:00
    swim down pace

    8 X 25
    odd: build to race finish
    even: from the blocks, breakout plus three sprint strokes

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. 3/24: sNot Bad

    I am recovering from Fort's cold, which is apparently contagious through the interwebs. Last Wednesday was the last time I was in the water.

    For anyone who missed it, it snowed in Dallas Saturday night. WTF Mate.

    Warm up
    - 300 swim
    - 300 kick with fins and board
    - 300 back
    - 3x100 IM no rest (300 straight)
    Main Set
    - 13x50 on :40 odds free, evens fast back
    -- got dinged for gliding into the wall on the free. Valid, ez doesn't mean bad habits.

    - 150 ez back
    - 200 fast free (2:13)
    - 200 back ez
    - 200 fast free (2:13)
    - 200 back ez
    Bonus Set

    - 4x150 free descend on 2:00 (didn't really descend, tired from the 200s)
    Warm Down
    - 200 back down, free back ez

    I wonder who else does the bonus sets.

    Those 200s free were great times for me. 2:15 is probably the fastest I had been with the new team. 2:10s were the fastest with the old team.

    The stroke feels really good and taking six weeks off because of the ribs was probably beneficial.

    Now, I really need some consistent practice time, but that sadly won't happen until this summer. Asia trips starts in 2 weeks!
  4. What a difference a day makes

    by , March 24th, 2010 at 07:39 AM (Mixing it up this year)
    Yesterday YUCK! Both in the water and out. Was up part of the night with indigestion and bad sinuses. Today YEAH! Much better all around. Again I did starts and this time I could judge how deep I was and when to start my pullout.

    10x100@1:45 Free every 3rd back
    500 Free kick w/fins every 3rd 25 fast
    10x50@:05R Back drills w/fins alot of one arm pull work
    10x50 from dive alternate free, back, fly sprint first 20 yards then easy free
    5x100@1:30 as 50 free/50 back w/paddles & bouy holding 1:25's
    5x100@:10R odds free evens back EASY

    Total 3500 yards
  5. Tuesday

    by , March 23rd, 2010 at 09:46 PM (Swimming, Life, and Other Stuff!)
    After school I decided to get a massage. There is a new business in the Indy/Carmel area called "Foot Finesse". (I know it sounds like a pedicure salon) I received 3 gift cards for 1 hour massages during Christmastime and this is the 2nd one I've had. The regular price for a 1 hour massage is $25.00! That is unbelievably cheap! Today I had a male masseuse; the massage was spectacular! I didn't talk to him beforehand; I'm guessing he didn't speak English. It didn't take him long to figure out my shoulders needed work, especially the left one! He relentlessly worked on my left wing. I think I'll be sore tomorrow but better off in the long run. I love a great bargain!

    Tonight's swim was with Nasti's! The workout was short and taper-like. We worked on starts toward the end. Our State tee-shirts arrived tonight! They are black with a bright yellow "nasti" looking shark on the front! I think I'll wear it to school tomorrow.
  6. Backstroke workout with some evil thrown in

    by , March 23rd, 2010 at 09:40 PM (Elise's Fitness Fun)
    Got in for part of the older kids' workout today. The coach really checked out my stroke and said that I was hardly kicking off the walls. Not good. She suspected I didn't do this at meets, but was in the habit at practice. Will have to get out of the habit, because in meets, we swim the way we practice.

    Warmed up with 4 x 50 fly kick on 1:00

    6 x 200 back on 3:00 - even 200s were with paddles

    4 x 125 back on 2:00

    4 x 125 I.M. on 2:15 - do 50 of your weakest stroke - mine is definitely breaststroke

    100 easy

    6 x 50 breast on 1:15

    8 x 50 back on 1:15 AFAP on first 25 and then easy coming back

    Coach suggested getting on side a little for dolphin kick coming off the wall. This feels kind of weird, but tried it. Kind of like my old tried and true dolphin on back.

    300 freestyle pull with paddles and pull buoy

    100 easy

    3600 SCY

    Kind of getting excited about swimming 200 back at Nationals. Coach thinks I'd do better at this distance than in the 50 because I tend to have a slower turnover.

    I've also been working on my entry on my backstroke. At the Auburn Swim Camp a few years ago, David Marsh and said that I had a tendency to overreach behind my head. Lately, when I've been swimming on my own, I've been getting the guards to watch my stroke and help me correct it. I feel like I'm making progress as I'm not running into the lane rope as much. Also, I feel like I am getting much better rotation.
  7. Tuesday swim and row

    I swam at my team’s workout this morning. The water was very hot (again!), so the workout featured lots of drills and big intervals. Here’s what we did:

    400 scy warmup

    12 x 25 @ :30: Odds FR, evens BK, both with extended UDK off wall

    Twice thru (1st time FR, 2nd time BR):
    4 x 50 K @ 1:10
    2 x 74 K/D/S @ 1:45
    4 x 50 Drill @ 1:00
    2 x 100 Swim @ 1:45, concentrating on DPS

    4 x 50 FR desc. @ 1:15
    4 x 50 BK desc. @ 1:10
    4 x 50 FR desc. @ 1:05
    4 x 50 BK desc. @ 1:00
    4 x 50 FR desc. @ :55

    200 warmdown

    Then this evening I went to the Y and did arm weights and rowing. Lots of people in my rowing class are doing the World Rowing Challenge , which is kind of like a month-long GTD competition for rowing clubs. Since these folks really wanted to maximize their meters, we did less of an interval workout than usual and more just straight rowing with a few time-based pickups. I managed a bit over 8000 meters (and also received a nifty card that will remember all my workouts and splits and total lifetime meters forever and ever after today, as long as I remember to insert it into my rowing machine’s monitor each time I row.)

    So between my 2 workouts today I got in a good mixture of different types of work. Tonight I should sleep well.
  8. Tuesday, 3/23/10

    by , March 23rd, 2010 at 04:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    500 swim free, hold SPL consistent
    (held it at 16 with and occasional 15)
    200 kick on back ±6 sdk off walls (time 4:05)
    200 pull back w/p&b
    (spl at 15-16)

    12 x 25 free drill on 30:
    1-2 fist drill
    2-4 6 kicks, 3 strokes, 6 kicks
    5-6 8-beat (kick as hard as you can) freestyle
    7-8 count strokes - (16)
    9-10 stroke count minus 1 (spl @15)
    11-12 choice (same as 9-10)

    kick 6 x 50 on 1:15 free (w/board, no fins) descend 1-3, 4-6
    (51-47-44 both times)

    4 x 300 w/30 sec. rest:
    (focus was on SPL)
    #1 free, hold stroke count (16 with occasional 15)
    #2 back, hold stroke count (16 with occasional 15)
    #3 alt. 50 free/50 back, hold stroke count and keep walls as long as possible
    ( 15 on free 16 on back)
    #4 choice, (went free-back-free by 100, SC at 15-16)

    go 4 x 25 on 45 (one of each) FAST
    (times are approx. glare on the clock made it hard to see: fly-16, back-18, breast<25, free-16)

    swim down 100
    Total: 2900 yards
  9. Vids + Sun-Tues., March 23

    by , March 23rd, 2010 at 04:23 PM (The FAF AFAP Digest)

    Hot Yoga, 90 minutes:

    Felt like a good stretch out after the meet.

    We had an exceedingly bossy instructor though. I don't mind being corrected on positions, etc. But I don't like being scolded if I move or whatnot. I am just not a still and soulful person. So at one point I told him that I view yoga purely as cross training and am not a perfectionist yogini or bikram addict. Shouldn't have picked on me after I had my suit stolen! (Which I am still sour about.)

    I got a horrible ab cramp during one of the postures. I'm sure it was due to dehydration from the coffee & wine during and post meet. They are sooo painful.



    Only had an hour to swim, so did some easy aerobic work and played with MF Dolphina.

    Warm up:

    700 various

    Main Sets:

    12 x 50 w/MF @ 1:00
    odds = evil
    evens = double shooter

    50 EZ

    CS Kick Mountain:

    dolphin kick w/board & MF

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    5 x 50 @ :50
    done as 25 easy speed fly + free

    My breakouts were so awful, I stopped doing these to avoid becoming the Kara Goucher of fly breakouts. Sheesh.

    5 minutes of vertical kicking,
    alternate evil and dolphin

    50 EZ

    Total: 3000 + VK


    5 x 15 stacked feet push ups



    med ball slams, 12-13 minutes
    single arm lat pulldown, 60 x 2 x 10, each arm
    narrow grip seated row, 90 x 2 x 10
    goblet squat, 65 x 2 x 15
    total ab machine, 110 x 1 x 20, 130 x 1 x 25
    wall squats, 2 x 1:00
    handstand, 2 x :45
    back extensions, 25 x 2 x 15
    hanging straight arm leg raises, 1 x 15
    squats w/med ball toss in the air (10 lb med ball), 2 x 15
    Icarian incline lever row, 80 2 x 10
    power wheel roll outs, 2 x 20
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 1 x 25

    Tabata jump rope
    (8 rounds of 40 seconds hard + 20 seconds rest)

    Yikes, this was super hard! I didn't do it in true tabata style. I was at more like a 8-90% pace and kept catching the rope in my feet. Hadn't jump roped in awhile.

    Saw someone getting trained on TRX today. Looked kind of cool.


    Modified a couple Geek sets today. Except after mega drylands, I didn't seem to have a super "fast" gear. When my shoulders and hammies are sore, breast with a dolphin kick is the easiest thing to do.

    Warm up:

    600 various

    Main Set #1

    3 x through:

    3 x 50 drill @ :50
    2 x 50 drill @ 1:00
    1 x 25 EZ
    1 x 25 fast

    #1 = russian breast drill, breast pull
    #2 = single arm fly, chest press fly
    #3 = russian breast drill, breast pull

    100 EZ

    Main Set #2: Aerobic Kick

    20 x 50 kick w/fins, done as

    1-5 backstroke kick @ :45
    6-10 backstroke kick @ :40
    11-15 dolphin kick w/board @ :45
    16-20 flutter kick w/board @ :40

    100 EZ

    Main Set #3:

    4 x through

    1 x 100 evil @ 2:00
    75 cruise + 25 fast
    1 x 50 EZ
    1 x 50 double shooter w/fins

    50 EZ

    Total: 3550



    Trying to HTFU and get back on track.

    I'm very annoyed I can't seem to post my blog entry from yesterday. It had my workouts for 2 days, a B70 suit analysis and youtube videos of a couple of my races. I have no idea why I can't post it; I've tried 3 computers. Edit: I seemed to be able to edit it in piecemeal. Sorry for the super long blog entry!

    B70 Knee Skin vs. B70

    I was mulling over the time differentials between my in season times for 50 fly/back with a textile kneeskin vs. full "rubber" nero comp bodysuit. (I don't have an in season nero comp time in the 50 free.)

    50 fly:

    nero comp = 30.7
    knee skin = 31.5

    50 back:

    nero comp = 31.7
    kneeskin = 32.5

    The in season swims with the nero comp were done after I had started lifting, so it's a pretty fair comparison. So the difference was .8. I made more miscues on both these races, especially fly, than my other comparable ones (see video below for fly). Also, my nero comp swims were done in a faster pool (U of Md).

    I've always theorized that the bodysuits gave you about .5 for 50 yards. So it would be slightly more, maybe .6 for SCM. Adjusting for miscues and slower pool conditions, I think I was pretty close to this. If you don't make any "adjustments," I'm still .8 off in a slightly slower pool in meters.

    I would like to note that I did not say even one whiney word about the lack of a tech suit at the meet. But one of my male teammates was cursing up a storm!


    My 9 year old used her flip to videotape my 50 fly and 50 free, which she came to watch.

    50 fly:

    You can definitely see the two major warts on the breakout and turn in my 50 fly. I had a great reaction time on the start despite being held a long time (wish I could always do that!), but my entry was way too shallow. So with my usual # of dolphin kicks, I was on the surface way too quickly. My dolphin kicking looked less effective than usual as well; my teammate Barb noticed this as well. Don't know if I wasn't kicking hard enough or whether my belly SDKs are simply worse without the nero comp. (I didn't feel this way on back particularly, although I could add an extra kick without the nero comp.) I think I lost quite a bit of time on the breakout and turn. But what can you do when you have a goggle leak? Help Wolfy!

    [ame=""]YouTube- 50 fly Albatross[/ame]

    I was right next to Pete "Nuthin But 50s" Reider. We tied in both fly and back. lol

    50 free:

    Decent race. I did look slightly tired the second length, my turnover was definitely slower than I've seen it in the past, and I breathed more than normal. I didn't have much rest after fly, so could probably have used more recovery time. My former now not so secret 6 foot nemesis is in the lane right next to me. I got her in fly; she got me in free. We chatted a long time at this meet -- found out we both have 17 year old sons that row crew and are looking at some of the same colleges.

    Oh, another detail told me by another teammate and caught on video: I lifted my head up right away after the entry. No idea why. Mental error.

    You can get a brief glimpse of the "Fastest Woman in the Water," Mollie Grover, a few lanes over. Her turnover was much faster than mine. This underscores the need to do lots of fast 25s ...


    Article on Vitamin D:

    Updated March 23rd, 2010 at 07:25 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  10. Sarasota Y Sharks Masters 5:30 Workout -03/24/10

    by , March 23rd, 2010 at 02:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 250 4:00

    3 X 200 3:00
    4 X 50 build 1:00
    2 X 200 3:00
    4 X 50 fast 1:15
    1 X 200 fast -

    2 X 100 kick 2:15
    5 X 50 kick 1:00

    1 X 100 best stroke 2:00
    1 X 50 free easy 1:30
    Four times through.
    Descend 100's 1-4

    6 X 25
    Build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Working the starts

    by , March 23rd, 2010 at 07:28 AM (Mixing it up this year)
    Was working on my starts and some short bursts of speed. Nothing too long since my lung capacity seemed a bit diminished today. Must be the allergies hitting.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick drills w/fins
    5x100@1:30 Free kick w/fins held 1:23's
    10x50 as 2 free/1 fly sprint from a dive to 20 yards was having alittle issue with going too deep or starting my pull too soon. Might have been my equilibrium being off due to allergies
    500 free easy w/snorkle & paddles

    Total 3000 yards
  12. Working the starts

    by , March 23rd, 2010 at 07:28 AM (Mixing it up this year)
    Was working on my starts and some short bursts of speed. Nothing too long since my lung capacity seemed a bit diminished today. Must be the allergies hitting.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick drills w/fins
    5x100@1:30 Free kick w/fins held 1:23's
    10x50 as 2 free/1 fly sprint from a dive to 20 yards was having alittle issue with going too deep or starting my pull too soon. Might have been my equilibrium being off due to allergies
    500 free easy w/snorkle & paddles

    Total 3000 yards
  13. No Taper...easing back 3/22/10

    by , March 22nd, 2010 at 08:13 PM (The Labours of SwimStud)
    Well with Harvard meet looming I decided to lighten the workload a little this week. I won't have that time luxury in April at zones so Fort might beat me in 50 evil then...we'll see...

    I cuffed it today:
    Warm Up
    200 Swim
    200 Kick
    200 Pull
    10 x 50 K 1:1 held them all to 1:05 got under 1:00 for the last.
    4 x 50 EZ
    5 x 200 FR 3:30. Descend n build by 50's each successive swim. All were sub 3:00 for me...2:50ish the last one but by then fast is relative.
    4 x 50 EZ
    6 x 50 1:00 phospate sprint to 15 then ez rest back
    Cool Down
    Twice through with fins:

    3200 in about 70 mins.

    Did roughly 33.333333% of my usual weight routine...stretched off.
    Muscle Milk.

    Updated March 23rd, 2010 at 08:21 AM by SwimStud

  14. Taper Time

    by , March 22nd, 2010 at 03:32 PM (Swimming, Life, and Other Stuff!)
    I did my last hard workout on Saturday. As of Sunday the distance and intensity dropped significantly. My shoulders feel weary; I hope this resting phase snaps them back to normal.
    The Indiana State Master's Meet is Saturday/Sunday at the pristine Fisher's High School Natatorium. I am psyched. I feel ready to drop some time in the 1,650 and 1,000 Freestyles. I've been working hard, conditioning, and hopefully made some stroke improvements that will stick during races!
    Whatever happens the "State" is a great team meet! We'll be swimming lots of relays, cheering, and hanging together non-stop for 2 days!
  15. Sarasota Y Sharks Masters 5:30 Workout -03/23/10

    by , March 22nd, 2010 at 02:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    3 X 100 1:30
    4 X 50 :45

    50 50 50 50
    100 100 100
    150 150
    Swim from top to bottom on each column. Back to the top after completing each column. Total is 1000.
    50's: :45
    100's: 1:30
    150's: 2:15
    200: 3:00

    3 X 100 kick 2:15
    6 X 50 kick 1:00

    1 X 100 IM 1:50
    1 X 50 stroke 1:10
    4 X 25 stroke :30
    Four times through.
    IM'ers: 1 round of each, best non/free on round 4.

    1 X 75 easy
    1 X 50 sprint, block start
    1 X 75 easy

    8 x 25
    odd: build to race finish
    even: From a dive, sprint 20 yards and coast.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Mon Mar 22nd 2010

    by , March 22nd, 2010 at 11:29 AM (Ande's Swimming Blog)
    Mon Mar 22nd 2010

    Took it easy today since, I have a meet this Fri in Orlando
    I'm in Orlando FL Tue Mar 23rd - Sun Mar 28, Entered 2010 Dixie Zone Championships
    Fri: 1,650
    Sat: 200 IM, 50 bk, 100 IM
    Sun: 400 IM, 100 bk, 200 bk

    Anyone got any advice on how to swim a 1,650?
    mine to myself is:
    1) come to your senses and skip it or
    2) you're swimming 33 50's
    start off easy,
    be consistent,
    hold around the same 50 splits the whole way, stay relaxed
    pace it well,
    fast turns, hard pushoffs & long glides,
    breathe every 2
    finish strong
    request a 500 & 1000 split
    Ask someone to count for me

    MENS NCAA's begin on THU


    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 to 8:00
    swam with Mike & Nate
    beside Tyler, Marcio, Todd, Erin, Brad, & Paul
    dove in around 6:40
    wore B70 legs

    warm up:
    500 easy


    assigned: 3 rounds of (3 x 300 on 4:00, followed by 100 easy k)


    Round 1: 3 x (100 fr 50 fr 100 fr 50 skip) 100 easy

    Round 2: 3 x (200 fr, 50 skip, 50 fr) 100 easy went , 2:04 on #1, 2:05 on #3

    Round 3: 3 x (3 x 50 fr, 50 skip) 100 easy

    assigned: 10 x 75
    DID: 10 x 25
    odds BR
    evens SDK

    8 x 25

    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 22nd, 2010 at 11:46 AM by ande

    Swim Workouts
  17. Monday, 3/22/10

    by , March 22nd, 2010 at 11:24 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    200 free swim
    200 IM drill
    200 kick on back, 6-8 sdk off walls
    200 pull free breathe 3/5 by 50:
    (kept spl at 14)

    3x around:
    kick 4 x 25 w/board on :45 FAST
    (breast: ave 30, back: ave 22, free: ave 20)
    50 fist drill easy easy on 1:30
    swim 3 x 50 on 1:20: #1 @85%, #2 @90%, #3 all out
    (breast: 50-48-48)
    (back: 42-37-34)
    (free 37-34-32)
    50 easy choice on 1:30
    pull 4 x 75 free on 1:20: breathe 3, and keep the stroke count consistent at about 80% effort
    (swam all of these around 1:00 with 14 (15 a few times) spl)
    1 min. rest

    ran out of time and only did 2 of the 75's in the 3rd round

    100 easy and got out

    Total: 2700 yards
  18. Getting ready to sprint

    by , March 22nd, 2010 at 08:50 AM (Mixing it up this year)
    I have a sprint meet coming up this weekend and I need to get some good times.

    10x100@1:45 Free easy with a 4 beat kick instead of dragging my legs as usual
    5x100@1:45 Free kick w/fins alt rt side/lt side narrow kick
    500 Free kick w/fins as 100 easy/100 fast
    10x50 from block as 20 yard sprints then easy free as 2 free/1 fly
    3x200@3:00 Free w/paddles & bouy easy
    200 as sprint in and out of turns
    200 Easy Free

    total 3500 yards
  19. The Crossing

    What a day!
    We slept with the patio door open last night and the sound of the crashing waves made me a bit nervous. There had been swimming restrictions at the beach and a small craft advisory... the forecast wasn't promising.

    I woke at 6 AM and looked out to the beach. The surf wasn't as big as it sounded, and the water looked inviting.

    We ordered a cab and met up with our boat and pilot; Daryl from Sea escape boat rentals right at 7:30. Daryl has escorted several relay teams for the Maui channel race in the past and was quite familiar with the course.

    We encountered at least seven groups of humpback whales on the way to Lanaii, usually two or three at a time...... mom; baby; au pair? We stopped often to watch them frolic and breach.

    The wind hit hard mid channel and it got quite bumpy for the second half of our ride to Lanaii. When we were about 50 yards from shore, Daryl pointed us to the safest path through the reef to the beach. The water was murky and it was hard to see the reef only a foot or so below my hand. The approach to the beach had a muddy bottom.

    We stood on the beach at the ready for our start.... the whistle blows.... Willie and I stand there and watch a humpback breach behind the boat, then swim out to catch up to Terry. It takes about 5 minutes to get out of the murky water and into the clear blue... deep blue... solid blue... the kind of blue that draws you in. This would be our visual universe for nearly the next 5 hours interrupted neither by flora nor fauna.

    We settled early on into a comfortable formation; Willie on the right of the boat, Terry in the middle and me on his right. There was no discussion beforehand regarding our positions, but this felt good. I fell into a pattern of breathing every 4 strokes on my left. Usually, I breathe more frequently, but my neck was pretty stiff... this felt good. The swells were large, but we held our relative positions and made steady progress. Our feed plan was: every 45 minutes we would feed together. I will feed at 20 minute intervals for solo and longer swims, but with the three of us all needing to stick together, this seemed like a decent compromise. My feed was: 10 oz. Lemon/Ginger Tea (to keep my stomach) mixed with 1 scoop First Endurance EFS (grape flavored, 96 calories), and 2 oz. water. The resulting concoction tasted like a purple Flintstone vitimin.... not bad. I was able to chug my mix faster than T and W and had to wait a few moments until we were able to start up, in formation, again.

    I noticed the whole boat crew wander off to the far side a few times and knew that were probably watching whales again... I hoped we would see some during our swim, but that never happened.

    Two thirds of the way back, the wind died down and so did the bumps. Maui was providing shelter from the head wind... it was nice being able to feel smooth in the flatter water. We finished near Blackrock on Maui 4 hours and 55 minutes from our start. On the way back to Lahina harbor, we came upon a huge school of spinner dolphins, jumping, spinning, somersaulting all around the boat... this place is magical... if only the water was 10 degrees colder, I'd call it heaven.

    After a shower, lunch, and a nap, we walked to the beach to watch the sunset.... more whales breaching a couple of hundred yards off shore.... unbelievable!

    Huge thanks to our support crew, Clare, Alice, Fiona, and Yevette.

    I will certainly be adding Hawaii to my migration route.
  20. Fabulous Fifty!

    Woot! As of today's workout, I have officially logged in 50 miles for 2010!
    Swim Workouts