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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/22/2013

    by , August 21st, 2013 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:50 1:40
    1 X 200 3:20 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    #5-8: 25 fast/25 moderate

    10 X 100 free
    3 on 1:40
    3 on 1:30
    3 on 1:25
    #10 is easy

    8 X 200
    odd: IM on 4:00
    even: Free on 3:20

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Tuesday 8/20/13

    Tuesday 8/20

    PM only LCM

    400 swim w/ fins + paddles + snorkel
    8x25 @ :35 FR drill
    3x100 @ 1:20 N.S.

    8x50 @ :45 25 under H2O kick/25 smooth swim w/ fins
    100 EZ

    4x (RD1: FL, RD2: BK, RD3/4: FR)
    50 @ :50 build
    2x25 @ :30 EZ/FAST
    4x25 @ :40 FAST
    2x75 @ 1:20 EZ/FAST

    300 EZ

    Total: 4000
    Swim Workouts
  3. Week 47 - Wednesday

    by , August 21st, 2013 at 09:10 AM (After a long rest)
    I woke up feeling good this morning. The pool did not feel as cold as yesterday and I felt good during the warmup.

    Warm up
    200 swim
    200 kick
    200 pull

    Main set
    8x50 butterfly kick on 45
    3x100 IM,Back,IM on 1.30
    8x50 back,breast by 25 on 50
    3x100 IM,Free,IM on 1.25
    8x50 breast,free on 50
    16x50 swum as 2x(4x50 fly, breast, 4x50 back, free)
    16x25 no breather on 30

    warm down
    100 swim
    100 kick
    100 drill

    Total 3900scm
    Swim Workouts
  4. a good old distance set while the pool is cold

    by , August 21st, 2013 at 07:28 AM (Mixing it up this year)
    Today I did a classic set I love to do for distance. I am definitely not as fast as I used to be but then again I am getting older. Still this was a good day to do it since the pool was so cold (78).

    500 free
    500 free kick w/zoomers

    15x100 free w/paddles & bouy
    #1-5@1:30 held 1:25's
    #6-9@1:30 held 1:23's
    #10-12@1:25 held 1:20's
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:19 the only one I missed but this is normal

    200 free EZ
    300 free kick w/zoomers
    600 free EZ maintain 6 beat kick w/snorkle

    Total 3600 yards
    Swim Workouts
  5. Tuesday, August 20, 2013 5:30-6:15pm

    by , August 20th, 2013 at 10:48 PM (Fast Food Makes for Fast Swimming!)
    Well, I'm officially "unemployed", or we'll call it "between jobs" for the rest of the week. I finished my last day of work with my former employer, though I'm being paid my vacation time for the remainder of the week, and then will begin my new job with Tree Top as a mechanic next Monday. A few days to rest and relax at least. Plus a swim meet weekend down in Portland as well. Why not, right??

    My swim tonight, got it rushed in so I could make it back and watch most of my son's soccer practice.


    300 Free
    200 Flutter Kick w/ board
    500 Free Pull

    10 x 100 Free @ 1:20 (held them around 1:12s, probably could've gone like this for a while)

    w/ short fins:
    200 SDK on back EZ @ 3:30 (went 3:10)
    150 SDK on back cruise @ 2:30 (went 2:00)
    100 SDK on back up tempo @ 1:30 (went 1:13)
    50 SDK on back FAST - try for @ :30 (went :31)

    100 EZ - my legs were a bit tingley at this point...

    2 x 150 Free Pull @ 2:00 (1:45/1:48)
    1 x 100 Free Pull and out

    3000 Yards in ~45 minutes
  6. 8|20|13 running and SCM aerobic/drills

    400m slow run
    8 x 60m sprint on 1:00
    • about 8 - 9's

    400m slow

    30 x 50 free on 1:00
    43 - 48's

    8 x 50 on 1:00 closed fisted, single arm drill (static arm back) WF

    • 200 each arm
    • bilateral breathing

    200 dog paddle (just catch and insweep) WF

    • bilateral breathing

    200 dog paddle (full underwater stroke) WFS

    Woke up last night sitting upright in my bed with my left shoulder partially out of socket and in pain. Must have slept with my arm off the side of bed or something. Felt alright today but the swim really aggravated it. On a schedule of ice - best therapeutic anti-inflammatory available
  7. Aug 19-20

    by , August 20th, 2013 at 04:43 PM (The FAF AFAP Digest)

    RC ex, 10 min
    spin, 60 min

    Tuesday: Swim/SCY/Solo @ Lebo Pool

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins @ :40-:45
    75 EZ

    Main sets:

    8 x 25 burst DK + cruise @ 1:00
    50 EZ
    8 x 25 burst fast hands + cruise @ 1:00
    100 EZ

    6 x through:
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    5 x through:
    50 @ 200 pace @ 1:00
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    50 EZ

    8 x 50 smooth DPS free w/paddles @ 1:00
    75 EZ

    Total: 3500


    Braved the waves and cold pool temps to swim at the Lebo pool. There is a pace clock there, but very far from the lap lanes. I roughly got my times. I was going to hop on the bike again, but, whoa, I am tired from that swim. I guess 11 x 50 @ 100 pace is nothing to sneeze at in my current state of swimming fitness. I hate swimming outside in shallow pools, but that is really all that is on the menu this week. I'm flying to CA with Teen Fort this week and then I'm hoping to get back to some kind of regular schedule. Looking at my flog from August 2012, I really didn't do much swimming either until the last week.

    Updated August 20th, 2013 at 05:05 PM by The Fortress

    Swim Workouts , Spinning
  8. Monday, August 19, 2013

    by , August 20th, 2013 at 03:58 PM (Trying to Train Smarter, Not Just Harder)
    Kids are back in school, so ATAC practice in the morning started up again this AM. So many of the kids have gone off to college, sigh.
    It was a fairly easy practice, guess coach is just getting the kids back in to it - I, however, am feeling rather awesome in the water - not sure why, cuz my biorhythms are seriously on the way down (see below) but I'm just gonna roll with it, and enjoy the ride! Got a little meet this weekend, and am so excited! (What, am I 10 years old again?)

    So practice today:
    500 back/free
    4 x 150 P on 2:15
    4 x 100 K @ 2:00
    100 easy
    10 x 50 @ :50 (3,3,4 - 70,80,90%)
    100 easy
    2 x 500 Pull, first one no paddles, 2nd one faster than the first
    200 easy
    20 x 25 fly, w/easy 50 after each group of 4 on :30 (and w/zoomers)
    300 - 100 breast, 50 free, repeat
    Total: 4300
  9. Week 47 - Tuesday

    by , August 20th, 2013 at 03:23 PM (After a long rest)
    I woke early this morning and headed to the pool at around 4.30am. The 5am start cam equickly and the water temperature felt cold. It took me the whole warmup to get to the point of the water not feeling painfully cold, but once I warmed up I enjoyed the workout. I did not feel particularly good today but I was glad I made the workout.

    100 swim, kick, drill, pull, swim
    8x50 fly, back by 25, odds kick, evens 1 arm drill rest 15
    200 IM
    8x50 back, breast by 25 odds pull, evens fist drill rest 15
    200 IM
    8x50 breast, free by 25 odds 3-2-1, catchup, evens fast rest 15
    2x400 IM on 7 mins
    100 swim, kick, drill, pull, swim

    Total 3400 SCM

    The only really quick swims of note today were the 2x400 IM's where I held 5.23 and 5.20. At some point in the future I will need to do a competitive IM(probably start with a 200 IM).
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/21/2013

    by , August 20th, 2013 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right

    6 X 50 kick 1:10
    8 X 25 sprint kick :40
    1 X 100 swim

    2 x 100 2:00
    4 X 50 1:15
    8 X 25 :40 #8 on 1:40
    Two rounds, choice.
    All odd number swims moderate
    All even number swims fast

    1 X 100 fast
    1 X 150 moderate
    Both swims on 2:15. Choice.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. wow that was a cold pool

    by , August 20th, 2013 at 07:17 AM (Mixing it up this year)
    For some reason the pool is down at the 78 degree mark. That is greatfor competition and after the first 200 or so it is good for practice too.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles & snorkle held 1:30's
    3x100 back kick drills w/zoomers #1 streamline, #2 fashon model, #3 arms perpendicular
    5x100@2:00 back w/strapless paddles descend went 1:50, 1:47, 1:44, 1:41, 1:37
    2x100 kick #1 breast #2 fast free
    6x50@1:00 free 15m sprint rest easy
    200 free EZ

    Total 3000 yards
    Swim Workouts
  12. Week 47 - Monday

    by , August 20th, 2013 at 07:13 AM (After a long rest)
    A late post on this one. Yesterday was a crazy busy day with our annual technology conference at the Alexandria, va Hilton. As usual I had a great time and it's always fun to see and speak with customers. Yesterday was a long day though, with a morning swim with the Alexandria Masters and then a crazy day getting ready for the round table yesterday afternoon and then customer dinner in the evening. I stuck to eating healthy despite numerous cake temptations all day and still did not have a beer(almost 9 months now). I felt stiff and sluggish yesterday morning in practice and definately not as good as last week.

    Warm up
    200 swim, kick, drill, pull, swim

    Main set
    4x400 on 6 min
    400 pace on 5.30
    200 pace on 2.45
    100 pace on 1.20
    50 pace on 35

    Warm down
    50 swim,100 kick, 50 pull, 50 drill, 50 swim

    Total 3650scm

    I held 4.45-4.50 on the 400s.

    Updated August 20th, 2013 at 07:22 AM by StewartACarroll

    Swim Workouts
  13. Reverse Taper... reverse carbo-loading?!

    by , August 20th, 2013 at 12:42 AM (Alex's swim journal)
    So coming off the 2.4-mile OW swim (and btw, the official time was 1:16:02, which placed me 58th out of 100 in the non-wetsuit category and would have placed me 77th out of 289 among wet-suited swimmers... I was 4th in age group among non-wetsuite swimmers, but my time would have placed me 8th out of 42 in the wetsuit category; which I feel pretty good about!), anyway... coming off the swim Saturday I decided to impose a reverse taper. I did 2000 in Lake Andrea yesterday. 3000 at the Y today. Here's what I did:

    8/18 Lake Swim:

    400 EZ swim
    4 x (50 fly + 50 fr recovery)
    4 x (50 bk + 50 fr recovery)
    4 x (50 br + 50 fr recovery)
    400 EZ swim

    TOTAL: 2000 y/40 mins

    8/19 YMCA swim:

    WU (1000):
    200 EZ fr on 3:30
    4 x 100 IM on 2:00 (mid 1:40s)
    8 x 50 in 400 IMO on 1:00 (:46, :47, :51, :51, :55, :55, :46, :43 = 6:36)
    1:00 rest

    MS (1000):
    10 x 100 fr on 1:45 (1:28-1:31; first 5 mostly 1:28-1:29, 6-10 mostly 1:30)
    :30 rest

    CD (1000):
    8 x 50 in 400 IMO on 1:00 (:47, :48, :50, :50, :54, :55, :45, :43 = 6:34)
    4 x 100 IM on 2:00 (mid 1:40s)
    200 EZ fr

    TOTAL: 3000 SCY, under 58 mins.

    I'll probably get back to the lake tomorrow morning before heading into work; the days have been a little warmer this week, so the water temps are climbing slightly again.


    I forgot to mention that after the race on Saturday I stopped into Monty's Blue Plate Diner in Madison. I did a search on the internet for restaurants in Madison with Vegan options. I've all but stopped going to restaurants here in Kenosha, because there are not that many vegan options... vegetarian and vegan are not the same thing and you always have to wonder if that vegetarian dish has hidden dairy or eggs. These are things that never would have occurred to me before, but I'm constantly thinking about now. Saturday night after I got back, for example, the family wanted to go out... they chose Italian, which I used to love doing. But, where eating vegetarian in Italian restaurants was always pretty easy, going completely vegan basically limited me to two items on the menu... and even those made me wonder; just because it has garden fresh vegetables, doesn't mean it wasn't swimming in butter just a few seconds before plating. To avoid those possibilities I find it easier just to stay at home and make my own.

    My family is fairly sympathetic to my diet (My wife even apologized for asking for grated cheese on the salad Saturday night... "Oh, I guess I shouldn't have done that if you wanted some"; it was ok, I was having the minestrone soup anyway), though I think they might be annoyed with me at times. They know I'm doing it for my health, which is where I began five weeks ago (today marks 35 days I have been vegan), but I'm trying to explain that it's become something much more than that now... it's coming from a place of compassion and mindfulness that is so much more powerful than mere self-discipline.

    Anyway, this is why I really appreciate places that proudly offer true vegan options on their menu. Here's the sweet potato hash with tofu scrambler with rice toast that I had at Monty's on Saturday...

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    The idea of tofu with spinach hadn't occurred to me before, but it was yummy and I'll try it again here at the house. The sweet potatoes had some yummy spices... think I detected curry.
  14. no running

    My last experiment with running (two years ago) had me wind up with an overuse injury after a 10k race on pavement.. I got physical therapy at the UW, right next to the pool I used to swim at.

    Since I no longer work in Seattle and can't get across the bridge during rush hour, I've switched from UW to the lake washington masters Redmond group.
  15. 8|19|13 remotivation

    SCM indoors at club (fins, snorkel, and paddles stayed in car)

    250 warmup

    20 x 15m turn drill on 0:30

    3 x 50 DFS free on 4:00
    • 31, 31, 29
    • breathed alot throughout

    10 x 25 DFS free on 1:00

    • hop out and walk back to same side for each
    • 14 - 15's
    • breathed every 4

    My split request for the 50 (100) fr was 29.01. This actually marks the first 50 free event slowing (for all courses) after 11 of em. I have NO reason not to be happy with the slower 12th attempt (hopefully the next will be lucky 13).
    11 consecutive PB's
    LCM 30.93
    2012-08-04 LCM 30.25
    2012-11-30 SCM 28.60
    2012-11-30 SCM 28.59 (split request)
    2013-02-08 SCY 25.48
    2013-02-08 SCY 25.03 (split request)
    2013-02-08 SCY 24.67 (relay leg 4)
    2013-02-08 SCY 24.62 (relay leg 3)
    2013-06-02 LCM 28.59
    2013-06-02 LCM 28.42 (split request)
    2013-08-17 LCM 28.34
    2013-08-17 LCM 29.01 (split request)
    Still have two years to go in the 45-49. Though my power and recovery will steadily decline, I still have room for efficiency improvement.

    Updated August 20th, 2013 at 07:52 AM by __steve__

  16. 08.19.13 - Monday workout

    by , August 19th, 2013 at 02:18 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Sam and my daughter. Keeping up w/ the blog over the weekend. After my Saturday workout, I coached a soccer game and refereed 3. The last game I had to center a U19 match. It got out of hand at times mostly because I'm pretty rusty and made some bad calls. By the end, I had my act together and it went smoothly. Sunday was mostly rest. Felt decent today. Dave blew me away on the fly. Just couldn't stay with him at all today. My frees felt good though and the 1:15s were not problem.


    600 Warm up

    4 x 100 Free - 1:30, 1st 25 fly
    3 x 100 - 1:20
    4 x 100 (50 Kick/50 Free) - 1:45
    3 x 100 - 1:20
    4 x 100 - 1:30, 1st 25, 1st 50, 1st 75, 1st 100 Fly
    50 Easy

    4 x 100 IM - 1:45
    3 x 100 - 1:20
    4 x 100 Free - 1:45, 1st 25, 1st 50, 1st 75, 1st 100 Kick
    3 x 100 Pull - 1:20
    1:00 Rest
    4 x 100 - 1:15
    50 Easy

    2 x 100 IM - 1:45
    1 x 100 Free - 1:20
    2 x 100 Kick - 1:45
    1 x 100 Pull - 1:20

    10 x 50 - 1:00 (2 x IM Order + Kick)

    200 Cool down

    (5600 Total)
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/20/2013

    by , August 19th, 2013 at 01:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:50 1:40
    4 X 75 1:15 1:10
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:45
    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 100 moderate 2:00
    3 X 50 fast 1:00 #3 on 1:30
    Four rounds

    4 x 250 pull 4:15
    1&2: negative split
    3&4: last 100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Saturday Swim

    by , August 19th, 2013 at 10:14 AM (One Stroke at a Time)
    August 17
    300 swim
    200 kick
    12 x 75 6 on 1:20 25 drill (stroke)/50 free then 6 on 1:10 25 swim (stroke)/50 free
    100 easy
    4 x 100 pull on 1:30
    2 x 100 kick on 2:00
    5 x 100 pull on 1:30
    100 easy
    6 x 50 on 1:00
    14 x 25 on 30 1 fast fly/1 easy/2 fast fly/back/1 easy/3 fast fly/back/breast/1 easy/4 fast IM order/1 easy
    4 x 50 kick on 1:15
    150 easy
    3700 yards

    Saturdays are funny because I always mean to get out and never do. The practice is 90 minutes instead of our usual 60 so I always plan to get out after 60 (although today I missed the first 15 minutes so I only swam 15 minutes more than I had planned). The weather was nice and lots of people were there so it was just nice to see everyone and hang out a bit. I think I was a bit perplexing for my lanemates today. I swam in a different lane than usual. I really only put effort into the 25s and the kicking so after lounging at the back I suddenly perked up and led.

    Updated August 19th, 2013 at 11:39 AM by MaryR

  19. Half of a wonderful old workout

    by , August 19th, 2013 at 07:32 AM (Mixing it up this year)
    I say half because I only have 1 hr and 15 min available but the original workout was written for 2 hrs. I hope to do more of these old Benner workouts again if my body can handle it.

    Worked on a straighter arm recovery on my fly with a wider entry.

    500 free
    14x50@:55 free every 3rd 50 fly held 45's for the free and 50's for fly
    8x100@1:40 free w/paddles held 1:28-29
    20x25@:40 odds free evens fly every 3rd AFAP the fast fr were 17 and the fast fly were 20
    20x50@:50 free #1-15 w/paddles & bouy #16-20 no equipment just make them long and loose

    Total 3500 yards
    Swim Workouts
  20. 08/17/13: Betsy Owens Swim (USMS 2mile Cable Nationa Champs)

    by , August 18th, 2013 at 09:54 PM (Maple Syrup with a Side of Chlorine)
    After a beautiful day Friday getting some errands done around time, my friend Brent stopped by the house to pick me up and we headed northwest on a three hour journey to the Adirondacks of New York, with the final destination of Lake Placid for the 2013 USMS National Championship 2 Mile Cable Swim, Betsy Owens Swim. I guided us though some great back road, agricultural settings until we hit Saratoga Springs ("Health, History, Horses") and picked up the Northway (I-87) before getting off on state route 73 through the High Peaks.

    We arrived at our home for the night, Art Devlin's Olympic Motor Lodge, and checked in, admiring the showcase that this Olympic ski jumper from the 60's acquired from all over the world and the view of the ski jumps to our south from the property. Brent swam at Betsy Owens a couple of years ago, so we ventured north into town on foot, walking past the 400m outside speed skating oval, ice arena (home of the "Miracle On Ice" game from 1980 OG), and the Olympic Center en route to the Mirror Lake, home of IronMan Lake Placid and Betsy Owens swim. It was a little cool, but the sun was hanging brilliantly in the sky just above the mountains surrounding the lake. I dipped my hands in the water, a tad cool and thankfully not really warm.

    We then checked out some of the shops downtown. Lake Placid is relatively void of major shopping outlets (only one small area with four or five shops), favoring traditional independent shops and restaurants in a town that has the hint of a European village. We ran into Jonathan, one of our Berkshire lake swimming buddies who was in town with his wife and daughter to race. He later shared that they bought a "passport" to check out the Olympic venues, and his daughter rode down the bobsled track! We ended up eating at a restaurant on the lake side, Generations, and enjoyed a relaxed pre-race meal before ice cream at Emma's Creamery and the nice stroll back to the lodge for a restful night's sleep.

    We got up a little after 7am to a brisk temperature of 46, and I grabbed some coffee and a lemon poppy muffin from the lodge as we checked out and drove to the beach for 8:15. Check in started at 8am, with warmups on the course from 8-9. There is a great grassy hill on the start end of the course, and Brent had a chair that he put down to mark our little area. After debating about "warming up," since the report race temperature was 69 degrees, we hopped in and did one loop of the 1/4 mile cable in the counter-clockwise direction that was prescribed for the race. This was my first swim of this type, and the cable was suspended about two feet below the surface of the lake, with a large orange buoy at the turning ends and small buoys every 10m along the length of the course. Since the water at Mirror Lake is very clear, the cable is very early to see as long as the sun is out.

    After drying off, we waited until the safety briefing and final attendance check-in at 9:15, where David and Ann reminded us that a total of 4 loops was needed to complete the race and that, although this is Open Water swimming, we were to be civilized or risk being DQ'd. It kinda reminded me of a scene from Lord of the Rings - we were lined up by wave (ten people) based on 1650 seed time and put into starting order, then proceeded to enter the water so that three waves were always wet. Just after 9:30am, every 30 seconds a wave is started in water (marked by a green buoy at a distance along the cable that offsets the distance to the two yellow buoys ending the race just before the beach), then the next one already in water swims up to the starting buoy and is counted down.
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    I started in the middle of the second wave of the first heat and settled into a comfortable rate, purposefully not hovering cable. Here starts the "Did you get the number of the person who ran me over?" issue, as many folks do not want to leave the cable and will be happy to engage in contact to stay on it. Incidental contact is always an issue, and if I am on the giving end I'll move around it as soon as I realize it. Others have no problem banging into you incrementally from toe to head - oh well. Expect the unexpected!

    As usual, I spend much of the swim praying as I enjoy moving through the water, especially taking in the sites of the venue around the OW event. I caught some in the end waves as I approached the end of the third lap, and went around the turn buoy on the start of the final lap and went wide to get around another pod. I increased my kick and kept the turnover strong, passing some in the first wave before turning at the far end of the course for the last time (well, I swam a couple strokes past it ). I then kept going strong into the finish, where we were handed a numbered popsicle stick and advised to stay in order, handing in the stick as our race number was recognized once on the beach. I was seeded 15th and finished the race with number 10, which could change after the second heat completed their swim.

    After a quick warmdown of 200m, I spent some time in the sun (air temp now 64) with Brent and Jonathan's family as he took off in the first wave of the second heat. I then got changed and vegged out, watching this Nascar of swimming, where folks circle around the rack and some bumping happens. Interestingly, one lady shouted that another swimmer should be DQ'd for pushing her underwater, describing in detail the man and his suit - she later, on the beach, sought him out and lambasted him a bit (to which he replied, "I was just swimming on the cable, you ran into me." to her shouts.

    So, this type of an event really does keep the spectator interested. I have come to realize that contact is indeed going to happen, especially in this more competitive atmosphere. I agreed with Brent that for many of the point to point OWswims, there is more of a sense of just swimming and enjoying the journey, rather than "racing." I am sure that some swims may not feel this way, but I rather enjoy just getting out and going. My final time was 47:34.58, good for second place in my age group, just 30 seconds behind Brent. I am happy that he is the National Champ, and that I was able to be that close to him time-wise since I consider him a much faster distance swimmer than myself.

    After the second heat finished (82yo Patrick was a great inspiration), we stayed for the great lunch that was put on for us and then the award ceremony. I met with some of the Middlebury Muffintops, as well as a Twitter friend, Alicia, that I have been following for about a year now (she was 2nd place on the women's side). New friends are great! I believe that it was announced that the 2014 National Champs will also be held during the Betsy Owens swim. I would recommend checking it out and making plans to attend next year for a great swim experience, in an area where you find fun for the whole family! If your lucky, it will not be as cold!