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  1. Quality Wednesday

    by , May 30th, 2013 at 08:58 AM (One Stroke at a Time)
    May 30, 2013

    Our practice is from 5:30 to 6:30 and my son swims from 6:00 to 7:30. I brought him for practice so I got in halfway through. This works well for me as it self limits my time. I've never been very good about self-limiting when it comes to the pool. The lifeguards were doing some training and got out right when I was getting in so I managed a lane to myself right next to my regular lane. In general, Wednesdays are sprints or quality. This was good because I could just swim and not worry about the send-offs.

    2 x 75 on 1:15
    200 hard on 3:00
    100 easy kick on 2:30
    2 x 100 hard on 1:40
    100 easy kick on 2:30
    4 x 50 on 1:00 hard 2 breast 2 free
    100 easy kick on 2:30
    6 x 75 pull on 1:05
    50 easy

    1650 yards

    I went to work today and saw patients for the first time since all of the this started. I am really a sub-specialist in that although I am an endocrinologist I do mostly calcium and bone issues (no primary care). All of my patients were either new or people that I have known for many years. I decided to not worry about the computer and the electronic medical record and I just talked to everyone (for as long as they wanted to talk to me). In the middle of the morning, someone whom I have known for 6-7 years wanted to ask my opinion on preventive health testing. In particular, this individual (who is in their late 60s) wanted to know what I thought about colorectal cancer screening. This person does not know what I am going through but I was happy to talk to them about the testing. This was difficult for me but it made me appreciate the trust that people put in my opinion. I find that sometimes the art of talking and listening gets lost in everything that needs to get done in the short appointment times and all the documentation that is required for the EMR/billing. I am a bit behind on this aspect of things but not worried because I know I'll catch up.

    Today was a good day.

    Updated May 30th, 2013 at 09:16 AM by MaryR

  2. Walked in and the pool was set up Short Course

    by , May 30th, 2013 at 07:22 AM (Mixing it up this year)
    Everyone was so disappointed today and the funny thing was Thursdays is usually empty but today it was packed. Everyone trying to get a last minute swim in before Saturdays Charelston Swim. I decided to stay to the pool, much safer.

    1000 free as 200 swim/200 pull/200 swim/200 kick/200 swim

    This next set was 3 rounds with zoomers on, felt really fast on these:
    1x200@4:00 back kick drills R1-partial recovery(3:57), R2-streamline kick(3:22), R3-fashion model(3:55)
    2x100@2:00 back swim R1 went 1:38,1:29, R2 went 1:26, 1:24, R3 went 1:26, 1:22
    4x50@1:00 back as 25 rt arm/25 lt arm held :50 on all rounds

    5x100@1:45 as 50 free/50 back w/paddles went 1:27, 1:27, 1:27, 1:26, 1:26 this was another really fast set for me

    200 free EZ

    Total 3500 yards
    Swim Workouts
  3. Wednesday, May 29, 2013 5:00-7:00pm Final Prep

    by , May 29th, 2013 at 11:40 PM (Fast Food Makes for Fast Swimming!)
    I had a heck of a day at work today. I spent the majority of the day remanufacturing a piece of catwalk, handrailing, and stairway that was flat out destroyed today by an accident. Good thing the accident wasn't my fault. My boss was driving the forklift, to lift the box machines up to the mezzanine of the 2nd level of the cherry room. Well, I guess he didn't quite have it just right, and the thing either bumped something, or slipped on the forks, and came crashing down to the floor from almost 20 feet up. Good thing the catwalk broke its fall.
    Still, a $60,000 piece of machinery hit the $#!+can, and it's kinda needed for tomorrow night's first run of cherries in the plant. Oops. Again, glad it wasn't me that toasted the machine. But I was pretty toast in my muscles afterward, and was basically a zombie at home for an hour prior to swim practice. Thank goodness for Advil!!



    800 (50 Free/50 Back) <--WTH with all the LCM outside backstroke stuff????

    16 x 50 Kick w/ board (no fins) @ 1:30 Odds EZ, Evens Fast

    6 x 200 Free Pull @ 3:15 I was holding in the 2:30+ range, which I guess is fairly decent. I have decided at least for my long course freestyle to go to a 2-2-2-4 breathing pattern. It seems to work, gets me enough oxygen, and then allows me to get full body roll and extension every 4th cycle, without having to breathe left.

    12 x 50 Free Fast w/ long fins & paddles @ 1:10
    I was around :29-:31 seconds on these.

    16 x 50 Swim @ 1:10 - 4 of each stroke, Odds EZ, Evens Fast
    I went first in the lane for the Fly (which is the only thing I'm good at in LCM), and then brought home the tail of the lane for the remainder.

    8 x 50 Scull @ 2:00
    2 Front, 2 Mid, 2 Back, 2 V-Sit Scull

    4600 LCMeters

    I heard from my coach that there's a lot of fast kiddos from the Seattle area coming over like always for the Apple Capital meet. He mentioned that Cascade Swim Club is one of them. Kirk, you wouldn't happen to be coming over would you??? The pool is measured.

    I'm supposed to swim somewhere around 2:00-2:30 for the 400 IM, then about 7:00 for the 1500 on Friday. Saturday, I'll get to work of course, and then my first event doesn't start till about 6:00pm, with the 3rd one around 10:00pm. Then on Sunday I have 4 swims from about 3:30pm on to the end around 7:30pm or so.

    Cherry season is now upon us here in town, and I'll be tired from work. I'm already wishing September would arrive for two reasons...1) cherries are done, 2) return to SCY!

    Tomorrow I have to work sort of 2 shifts: 5:00-1:30pm (8 hours) to make sure things are good to go in the room, then we have to come back in with the night shift to assist them with the room on the first run...just in case there's any problems. That will be from approx. 6:00pm till around 10:00pm or so. THen back on Friday at 5:00am again. Fun Fun. I still wouldn't trade this for a boring desk job.

    Updated May 30th, 2013 at 12:06 AM by jaadams1

    Swim Workouts , Daily Practices
  4. Happy swim with friends

    This morning was almost like old times at Riverbank, with a guest appearance from fellow blogger and former RB regular Andrew. I got to swim with him and Hannah, and enjoyed their company while I did the following:

    1000 lcm warmup

    500 swim (FR/BK/FR/BK/FR by 100s)
    300 IM
    400 swim (mixture of FR and BK)
    300 FR pull with paddles
    200 IM
    300 FR pull with paddles

    3 x 200, various strokes with some sprinting mixed in
    3 x 100 K

    100 warmdown

    During the first 500 of the main set I whacked my head pretty hard on the wallóI saw the backstroke flags but was just sort of oblivious to their significance and kept going hard until swim cap hit metal. It made a nice thwack sound, but I was fine. Itís been a long time since Iíve done that. Letting your mind wander too much on backstroke can be dangerous.
  5. 05/29/1: evening

    by , May 29th, 2013 at 08:13 PM (Maple Syrup with a Side of Chlorine)
    Got in before Bible Study and the current heavy thunderstorm that is overhead for:

    -200 IM drill w/u

    1 x 400 FR (neg split - missed by 2 sec)
    1 x 50 FAST
    1 x 300 IM
    2 x 50 Fast
    1 x 200 FR Pull w/ buoy (neg split - accomplished)
    3 x 50 FAST
    1 x 100 IM
    4 x 50 FAST
    (Distance on :20 SR, 50's on :30 SR)

    2 x Noah's Ark on 7:00
    - 1st = pull w/ buoy (6:31)
    - 2nd = swim (6:23)

    200 Loosen and out
    (Solo/Rec/2900 yds/50 min)

    Kinda tired, as this is my first double in a few weeks. Went during the combo family/lap swim; only for the last Ark did I have to avoid kids, which was nice. With this weather, I suppose no hot tub - but ice cream for sure
    Swim Workouts
  6. Wednesday, May 29 - Hanging On Part 2

    Back to the pool early today. Feeling a little better than yesterday but still tired. A lot of swimming and other things this month. A day off tomorrow and then finish up May on Friday. Then who knows what June and the rest of the summer will be like.

    500 Free
    100 Back
    2x400 on 6:00
    2x300 on 4:30
    2x200 on 3:00
    4x100 on 1:30
    200 Kick
    5x200 Back w/paddles on 3:10
    2x100 Free w/paddles on 1:30
    2x100 Back w/paddles on 1:35
    1x100 Free w/paddles on 1:30
    3x100 Free on 1:30

    4800 yards
    88 minutes
  7. Wed., May 29

    by , May 29th, 2013 at 06:54 PM (The FAF AFAP Digest)

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    50 EZ
    3 x (8 x 25 shooters w/MF @ :40 + 50 EZ)
    -- 8 back, 8 belly, 8 right side
    10 x 50
    odds = caterpillar fly drill @ 1:15
    evens = single arm fly @ 1:00
    50 EZ
    10 x 50 @ 1:00 w/fins & agility paddles
    odds = free
    evens = back
    100 EZ

    Total: 2750


    Just got in a recovery/technique workout today to re-boot for long course again tomorrow.

    Very very busy weekend ahead, kicked off with prom. Fortunately, prom drama has passed. That was exhausting.
    Swim Workouts
  8. Wednesday, May 29, 2013

    by , May 29th, 2013 at 05:58 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Partly cloudy, humidity at 70%

    Warm Up
    Dryland bands
    400 FR as 2(50CU/25RA/25LA/50 SPL-28)
    300 FR as 3(50 Smooth, 50 Fast)
    800 FR as 2(100 steady, 100 strong, 50 steady, 50 fast, 50 steady, 50 fast)

    *Set 1*
    3(4x50 FR on 1:10) best ave
    ---200 BK/FR by 100
    ---300 FR as 2(25RA, 25LA, 50 CU, 50 DPS) w/snorkel-fins-agility paddles

    *Set 2*
    3(3x100 FR on 2:00, 2x50 on 1:00 EZ) 100s - best ave w/fins-agility paddles
    *1:07, 1:06, 1:05
    *1:06, 1:06, 1:04
    *1:06, 1:05, 1:03
    ---3x200 DK/bk w/fins, SDK-10 push offs

    *Set 3*
    1000 FR w/snorkel
    2(200 steady, 100 Strong, 50 Steady, 50 Fast)

    Warm Down
    3x200 FR Smooth SPL 26-28
    Dryland bands

    I am beginning to have more fun swimming fast than the longer endurance sets, at least for LCM.
    Swim Workouts
  9. The wednesday after Memorial Day.

    by , May 29th, 2013 at 10:16 AM (The Labours of SwimStud)
    Warm up:

    400 FR
    8 x 25 Burst & Cruz. 1:00 ~ 2, FL, 2 FR, 2 BR, 2 FR
    2 x 50 EZ
    1 x 200 IM -- probably went 3:00 with company in the lane and going moderate.
    2 x 50 EZ
    Main Sets:

    4 x (5 x 50 w/fins) @ 1:00 ~ FL, BK, BR, FR, FR, (did the EZ's as FR on FLY)
    1 = 15 UW + 35 build
    2 = EZ
    3 = 25 fast + 25 EZ
    4 = 25 UW + 25 build
    5 = EZ
    masters minutes

    5 x 100 stroke @ 2:00 ~ FLY, FR, BK, BR, FR
    50 @ 200 pace + 50 perfect technique

    5 x 100 kick, non fins @ 2:30 50 FR/50 BR (Time issue)
    50 @ 200 pace + 50 EZ

    200 EZ

    Total: 3200

    Pretty good workout. I feel I need to do a bit more work on my kick although it is way better than a year or so back...maybe it just takes 3 or 4 years to develop a good grip or feel on the water--especially as a returning swimmer. GOing to move kick sets up in the pecking order of sets. Got my plyo circuit later today...see last week's post for details.
  10. 05.29.13 - Wednesday workout

    by , May 29th, 2013 at 10:16 AM (Pete's swim blog)
    Swam w/ Dave and Sam. We've had some changes this week. First, the swim team comes in at 7:00 so out time is more limited. Usually Dave and I stretch the workout to a little over 5K with some easier swims but we go way past 7:00. Can't really do that anymore. If we want a 5k workout, we have to pick up the pace. Second, the pool temp has dropped drastically. For pretty much the entire winter/spring, they kept it at 86 minimum. Suddenly, it is 82-84. No complaints from me and it has allowed me to swim longer without wearing out so much. Sam is getting back in shape quickly. I can't even keep up with his breaststroke anymore. He was doing backstroke on a lot of our main sets today and staying ahead of my freestyle. But, he swims in college and is in his early 20s. I'm in my mid 40s. I'm happy I was able to keep up while it lasted.


    600 Warm up

    10 x 100 - 1:20 (held 1:15s)
    2:00 Rest
    5 Rounds of:
    * 3 x 100 - 1:20
    * 1 x 100 - 1:15
    50 Easy
    10 x 100 - 1:15, #4 and #8 on 1:20

    12 x 50 - :50, IM Order

    200 Cool down

    (5450 Total)

    Updated May 29th, 2013 at 11:33 AM by pmccoy

    Swim Workouts
  11. Workout 05/29/13: morning

    by , May 29th, 2013 at 10:11 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 Bk/200 IM drill

    With snorkel. Swim w/ Agility Paddles. Pull w/ buoy.
    050 - 100 - 100
    100 - 100 - 200
    150 - 100 - 300
    200 - 100 - 400

    4 x 50 on 1:00 warm down
    (Solo/Rec/2700 yds/50 min)

    Work was closed on Monday for Memorial Day, which I spent watching the parade in town and then going for a nice motorcycle ride as I remembered the sacrifice of many so that we can enjoy the freedoms we do here in America. Very busy yesterday as we tried to cram two days of work into one; ended up doing 1.75 days. Nice loosen-out swim this morning., with some more planned a bit later.
    Swim Workouts
  12. One Stroke at a Time

    by , May 29th, 2013 at 09:14 AM (One Stroke at a Time)
    I am a long time lurker in the blogs and in the forums. I borrow an occasional workout. I post very rarely. I have diligently posted to a Flog for the last 4 years. I am starting a blog now due to a life altering event that happened a little more than two weeks ago. After having 4-6 weeks of mild nausea and vague abdominal cramping, I was diagnosed with stage IV colon cancer. I have completed my first round of chemotherapy and will start my second this Friday. After having to wait ten days for my port site to heal, I swam for the first time yesterday and it was wonderful.

    Why a blog now? Well, I have always been a swimmer. I started to compete when I was 7 and swam through college. Other then a few years of sporadic swimming when I was in medical school, I have always been in the water (I am now 43 and the mother to 6 and 9 year old sons along with being an endocrinologist). I have always found peace in the water, whether it be in the pool or in the open water. I recognize that an important part of my treatments will be to remain sane (and active). My oncologist encouraged me to stay active. I am looking for my own strength and the strength to continue to fight. So here it goes.

    Tuesday, May 28th

    Wanted to just swim a little as I wasn't sure how I would feel. Showed up with 20 minutes left of the 60 minute work-out. Just jumped quietly in the back of the lane I normally swim in.

    4 x 25 30.
    4 x 125 1:50 These were some sort of IM and there were 2 rounds. I swam free slowly for one round.
    200 easy/100 kick/100 easy-- This I was just trying to figure out what I could do. The port site is on the right so I can't really breathe to that side yet. Breaststroke is okay. Backstroke is a little awkward (It has to do with the rotating).

    1200 yards total
  13. Week 35 - Wednesday

    by , May 29th, 2013 at 08:22 AM (After a long rest)
    I was really stiff this morning after last nights workout. I loosened up just fine after the warm up. We spent quite a lot of time today working on my kick. I am finding six beat kicking really hard and almost feel like my stroke needs to slow down to get the kick right. This is going to take some time to perfect.

    Warm up
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45

    Main sets
    8x150, 100 free with six beat kick, 50 back on 2.10
    8x75 kick on 1.20
    100 easy
    5x(2x50 free on 40, 1x50 back on 40)
    100 easy

    Warm down
    800 IM

    Total 4250yds

    I worked hard on kick today and held 1.55s on the 150s and 55s on the 75 kicks. The 50s set felt good and I held 29-30 on the free and 32-33 on the back.
    Swim Workouts
  14. Pace work today

    by , May 29th, 2013 at 07:28 AM (Mixing it up this year)
    Today was some more pace work but tomorrow I will need some stroke focus.

    Not doing really good with losing weight, just staying stagnated. YUCK! It seems that when I do a hard workout all that happens is I get hungrier.

    400 Free
    2x400@8:00 free w/paddles & bouy negative split the 200's of each 400 #1 went 3:16 & 3:10, #2 went 3:15 & 3:05
    8x50@1:00 free as 25 catchup drill/25 swim
    20x50@1:00 free hold 90% of mile pace held :50's
    400 free w/snorkle EZ
    400 free kick w/zoomers
    100 free EZ

    total 3500 meters
    Swim Workouts
  15. Tuesday, May 28, 2013 5:00-6:00pm

    by , May 28th, 2013 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    First 5 minutes or so is spent putting in the 5 or so LCM lanelines...that's always fun.


    500 (50 Free/50 Back)

    10 x 50 @ 1:10 Odds Free Build, Evens Breast Build

    Kick Set:
    8 x 150 SDK w/ long fins @ 2:15 I was either barely making this or missing the interval. The younger kids seem to have no problem with the set. They also do all the kick sets with kickboard and fins, I only do without kickboard when I use fins

    Main Set:

    10 x 200 IM @ 3:45 EN2 work
    I only did 2 of these as I had to get out early to take my daughter to her choir concert at another school tonight. She did really well. .

    2600 LCMeters

    IM stuff outside really stinks...especially when our two lanes were in the "open water" area of the pool without the lanelines. Dodgeball in a sense with backstrokers everywhere.

    Not sure how much more swimming I'll get in the rest of the week prior to the meet. Hopefully I'll get to swim my events at the meet too. Cherries are starting to come this weekend, and they're talking about running them starting Thursday evening. Who knows what that means for my work schedule. I don't like it, but you have to do it, right?
  16. Tuesday 5/28/13

    Tuesday 5/28

    PM only SCY

    300 swim w/ under H2O turns
    4x50 @ 1:00 k/dr (I.M. stroke order by round)
    4x25 @ :10 rest build (same as above)

    5x100 @ 1:20 get HR up (went 1:02, 1:02, 1:01, 1:01, 1:00)

    400 @ 5:00 FR I.M. (no FL, substitute FR)
    4x25 @ :30 FL
    2x200 @ 2:40 FR I.M.
    4x50 @ :50 FL
    4x100 @ 1:20 I.M.

    100 EZ

    4x (w/ fins)
    2x50 @ :45 BK
    100 @ 1:00 FR

    100 EZ

    Total: 6400
    Swim Workouts
  17. Tuesday, May 28 - Hanging On

    Today was the first day of summer season - meaning we have to be out of the pool by 7am for the youth swim team. That means at most 90 minutes of swimming - which in the grand scope of things is probably plenty - it's just 20 minutes less than I have had, if I get to the pool by 5:30 and not 5:50.

    This morning my body was really tired. I just sort hung on for the entire swim. Ray was there but I couldn't keep up with him. Right now I am just hanging on through Wednesday and Friday to hit 70 miles. I feel the yardage I have been swimming, but I am going to hit that goal. Then, I am going to change.

    2x300 Free
    5x300 Free on 4:30
    8x150 Free on 2:20
    5x100 Back w/paddles on 1:35
    14x50 Free/Back on :50

    4700 yards
    89 minutes
  18. Week 35 - Tuesday

    by , May 28th, 2013 at 09:53 PM (After a long rest)
    With the holiday weekend I was having swimming withdrawal symptoms. If its not tough enough with me backing off after nationals a three day weekend is thrown in for good measure....God I am sad! Seriously though with the craziness at work at the moment I begged and pleaded with my wife to allow me to swim tonight. I was given the go ahead(I think she had a tough sleep night last night and if truth be known she was probably glad one of her three kids was out of the house to give her some peace and quiet). I swam a really tough set of 200s tonight and I am buzzing right now. For the first time today I feel good.

    15 minute vasa swim bench at a high tempo

    Warm up
    1000 swim with snorkel
    10x50 kick on 50

    Main set
    10x200 pull with paddles on 2.30 holding under 2min pace

    Warm down
    500 swum 25 back, 25 free easy

    Total 4000 yds

    I felt sluggish on the warmup but felt better on the kick set. The 200s were mentally tough but I held 1.59-2.01 on all the 200s. This is the best set of 200s since I got back in the pool.
    Swim Workouts
  19. IM ladder... now my breast sucks again.

    by , May 28th, 2013 at 05:21 PM (Alex's swim journal)
    Well, after only about 175 yards of breast that felt really good on Sunday... for the first time ever... I was disappointed not to be able to get into the Y yesterday to follow up and try to recapture the feel. Alas, the Y was closed on Memorial Day--as it should be. No open water venues available (drizzly and highs around 50, yuck). So I bought my first new pair of running shoes in over two years and *gasp* I went for a two mile run... my hamstrings now feel like they want to snap; it took a while to loosen back up this morning in the pool.

    Today's workout was all about seeing if I could find that rhythm with my breast stroke again... it was there, fleetingly for a few moments in the warm-up, but in the context of an actual IM... well, let's just say I have a lot more work to do.

    Here was my torment fest for today, 5000 SCY:

    Warm-up (1400):
    200 EZ fr
    200 pull
    4 x 50 single arm fly (each length: 3-4 sdks/3r/3l/1-3 whole stroke)
    200 bk pull
    200 br kick w/ board
    200 br pull
    2 x 100 br

    IM Abyss with bounce (3000)*:
    800 IM
    600 IM
    400 IM
    200 IM
    4 x 100 IM
    200 IM
    400 IM

    Cool-down (600):
    200 pull
    200 fr
    4 x 50 EZ (1-arm fly, bk pull [focus on hip/shoulder rotation], fr, fr)

    *Rests between steps of this ladder varied from :15 to 1:30 (I gave myself a little more recovery after 800 and 600 IMs, rest after the 200s and 100s was closer to :15-:30). Times were slow, I was just trying to survive the set, though my first 400 IM was around 7:15, not bad considering the abuse I've been heaping on the body in the last week or so.
  20. Tuesday, May 28

    by , May 28th, 2013 at 03:40 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    100 scull
    6 x 50 DPS free w/agility paddles & fins @ 200 pace @ 1:00 (34-35)
    50 EZ
    2 x 50 torque drill w/agility paddles @ :20 RI
    50 EZ

    Main sets:

    5 x 30 burst dolphin kick cruise
    50 EZ
    masters minutes

    1 x 50 fly from the blocks (no objection by lifeguard!)
    -- clock was completely to the side, waited for 59, rolled back and went, so prolly left at 59.5 or so
    -- 30
    -- this is a great practice time for me, even if it really was 31 low
    150 EZ

    1 x 50 back from blocks, on the top, 34
    -- my rapid fire turnover works great in SCY where I only take 9-10 strokes per length, but I feel like I'm spinning in long course
    -- need to find a stroke that is fast but has more DPS (like I have in fly & free), don't think this will happen before my meet though
    200 EZ

    3 x 30
    -- practicing SDKs from a dive off the blocks
    -- 12 SDKs puts me 1/2 yard short of the 15 m mark, so that is prolly the right count for a kneeskin swim
    50 EZ

    10 x 50 kick w/fins
    odds = @ 100 pace (30-31) @ 1:00
    evens = EZ @ 1:30
    100 EZ

    1 x broken 100 evil w/fins
    -- 10 second break @ 50
    -- 1:08 (33 high, 34 high)
    200 EZ

    4 x 50 w/parachute @ 2:00
    -- free/back/breast/back kick
    200 EZ

    Total: 3200 m

    GYM: 30 minutes of RC/scap ex and foam rolling


    Made it out to Mason again and had a solid workout. I was most pleased with my 50 fly from the blocks. I've been yelled at for using the blocks before, but today the lifeguard didn't make a peep. Tomorrow, a recovery workout. I'm not going to do more than 2 long course workouts in a row again!

    Updated May 28th, 2013 at 07:44 PM by The Fortress

    Swim Workouts