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  1. 2.4 test today

    by , July 7th, 2015 at 07:43 AM (Mixing it up this year)
    Today I did a 2.4 mile swim just to see where I am at. Went 3900 meters in 1:13.38. With a 100 warm down.

    Total 4000 meters
    Categories
    Swim Workouts
  2. week 145 - Monday

    by , July 6th, 2015 at 12:52 PM (After a long rest)
    I had a restless night of sleep last night. One minute I was hot and the next I was cold. I got up early and was at the pool very early. I wait around until people started to arrive and then did an extra long warmup.

    Warm up
    400 free with snorkel
    10x50 catchup drill on 1min

    Main sets
    4x(400 pull with paddles on 5:20, 100 kick on 1:50)
    200 easy
    8x50 with fins on 1min done as 25 ugly dolphin, 25 fly
    8x50 on 1min done as 25 finger tip drill, 25 build
    8x50 back on 1min done as 25 underwater, 25 build

    Warm down
    200 easy

    I did not feel as bad in the water as Saturday but I am still not my normal self. Today's was a long workout and I worked the main set. On the 400s I went 4:44, 4:40, 4:41, 4:49. On the last one I hit my hand on someone in the next lane and my paddle came off so I lost time and was likely going to be in the 4:40-4:45 range. The hardest part of this set was the transition from kick to pull. I was coming in on 1:40s on the kick and struggled to ditch my board and get my pulling equipment on. A couple of times I missed the send off by a couple of seconds. I went pretty easy on the rest of the workout with the exception of the underwater back portion of the back 50s.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 07/07/2015

    by , July 6th, 2015 at 11:36 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 5:15
    3 X 100 1:40
    1 X 400 -

    4 X 150 kick 3:30

    12 X 50--choice-- 1:20
    odd: easy even: fast

    8 x 150 2:30
    Build to 100/last 50 fast
    #8 is warm down

    4200M
    Categories
    Swim Workouts
  4. Workout 07/06/15: morning

    by , July 6th, 2015 at 09:20 AM (Maple Syrup with a Side of Chlorine)
    In the water before work today ...

    200 free/200 back/200 im drill
    600 shark swim
    10 x 50's on :50 as:
    1-2: AP, 3: last half fast, 4: first half fast, 5 all fast
    (first time through back, second time through free)
    200 DPS with AP
    (Solo/Rec/1900 yds/40 min)
    --------------------------------
    Categories
    Swim Workouts
  5. another Monday

    by , July 6th, 2015 at 07:33 AM (Mixing it up this year)
    Back to LCM....YEAH!!!!


    3x200@3:30 free
    4x100@1:45 free w/paddles & bouy

    150 free w/paddles & bouy
    50 free w/paddles & bouy

    100 free w/paddles & bouy
    2x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    200 free w/paddles & bouy

    150 free w/paddles & bouy
    50 free w/paddles & bouy

    100 free w/paddles & bouy
    2x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    4x50 free w/paddles & bouy

    100 free EASY
    8x25 free

    Total 3100 meters
    Categories
    Swim Workouts
  6. Workout 07/04/15; OW Swim

    by , July 4th, 2015 at 07:48 PM (Maple Syrup with a Side of Chlorine)
    Made the quick trip over Lake Paran this morning for a dip with our team. We stayed in the chilly water (due to all the recent rain) for just under 40 minutes and logged 1.3km as I spent most of the time playing with the GoPro camera again. Just beat the rain but noticed a proliferation of weeds ...

    Categories
    Swim Workouts , Open Water
  7. Week 144 - Saturday

    by , July 4th, 2015 at 01:26 PM (After a long rest)
    My wife asked me to remove 3 steps that lead from our house to our pool so we could extend the grass. After practice I went and rented a 35lb jack hammer and used it to break up the concrete steps. I rented the jack hammer for 4 hours and after 4 hours of back breaking work my Dad, my daughter and I had managed to break up the steps. By the time we were done I was blistered, tired and dripping wet from the work.

    Last night we we went over to a friend and his families house for a superb evening. We swam in there community pool and had Mexican food that my friend and his wife prepared. We ate like kings!

    This is morning I woke VERY sore and stiff. Our pool was once again setup LCM.

    Warm up
    400 free with snorkel on 6mins
    300 free with snorkel on 4:30
    200 free with snorkel on 3mins
    100 free with snorkel on 1:30

    Main sets
    16x100 with snorkel on 2mins at 400 race pace
    200 easy
    4x50 back on 1min at 200 race pace

    Warm down
    400 scy easy

    i never really felt comfortable today and was unable to get on pace on any of the 100s. Tom asked after 6 if I wanted to sit one out but I decided to keep going and make it the best I could. I ended holding 1:08-1:09s with the exception of #15 where I went 1:06. Tom started a ping up the atmosphere and asked one of the guys in the next lane who had fins to go 5 seconds ahead of me and I used him as a rabbit. I was pooped despite being 3-4 seconds slower than my goal time. I will chalk this setup to a hard training set and 2 weeks away from our taper it is what it is and I am not reading anything into it mi was just tired. On the 50s back I held :35s which is a little slower than my goal race pace back but again it's ok!

    So most non crazy people would have stopped after that workout but myself and the crazy ab dudes went and did a 90 minute ab workout.

    Today we mixed it up and did:

    5x(streamline flutter kick, oblique crunches, leg lift with a small bounce, planks(regular, elbows, left/right leg, left/right knee to outside of elbow, left/right knee to chest by round), leg lifts) done as :45 seconds with :15 second transition with a minute rest between rounds

    one additional round like above but with 1min with no transition between exercises.

    We then did 4x30 using the weight machine where arms pulled weights from streamline up and down to the floor while legs went from straight streamlined to vertical. On rounds 2 and 4 we went fast and 1 and 3 slow.

    I then did bands on my shoulders.
    Categories
    Swim Workouts
  8. Week 144 - Friday

    by , July 4th, 2015 at 01:07 PM (After a long rest)
    Once again the pool was setup LCM. I was tired in the water this morning.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    Main sets
    8x100 kick on 2mins, descend 1-4 and 5-8
    3x(300 free on 4:30 breathing 3,5,7 per 100, 100 at race pace on 2mins)
    200 easy
    8x50 on 1min working on DPS
    2x50 on 1min fast at same stroke count as 8x50s

    Warm down
    200 easy

    I descended as instructed on the kick going 1:50,1:46,1:44,1:40, 1:49, 1:46, 1:43, 1:39 on the kick. We are now doing a pretty tough kick set at almost every practice. I went back and looked at what I was doing last summer and my kick has definitely improved. Last summer we are doing them on 2mins like today and it looked like I was making them but not by a lot. We have recently dropped down to doing them on 1:45-1:50 and we never did anything like this last year. On the 300s I was holding 1:12-1:15 pace and then went 1:03,1:03,1:02 on the 100s. The DPS I dropped from 29 strokes to 24 strokes per 50 and then on the fast 50s went :32s but my stroke count went up considerably going 33 on the first and 34 on the second.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 07/06/2015

    by , July 3rd, 2015 at 11:26 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    5 X 100 2:00
    4 X 150 2:40
    1 X 400 NS

    1 X 100 kick 2:30
    8 X 50 kick 1:20
    1 X 50 easy

    4 X 50 @ 80% 1:15
    1 X 100 @ 100% 3:30
    Three rounds, choice

    5 X 200 pull 3:00
    1/2: establish good pace
    3/4/5: Descend

    WARM DOWN: 4 X 50 easy

    4150M
    Categories
    Swim Workouts
  10. Workout 07/03/15: morning

    by , July 3rd, 2015 at 11:09 AM (Maple Syrup with a Side of Chlorine)
    Second week without regular pool therapy as my wife and I went on a date night Monday and the Masters practice was called off Tuesday due to an age group swim meet. No worries as I continued on with drylands. The Rec is closed today and tomorrow, so I took the chance that the pool in Hoosick Falls (just over the boarder in NY) was open, and it was!

    200 free/200 im drill/200 mix
    600 shark swim
    4 x 200 on :20sr
    200 loosen and out
    (Solo/Hoosick Falls/2200 yds/40 min)
    ---------------------------------------

    This is a nice outdoor pool that is about 25 minutes from home. Last summer it was closed due to rehabilitation of the pool lining, which I have blogged in the past about being rather squishy because of a layer of water between the lining and the pool. Well, they ripped up the whole thing, ran out of money, then finished it late this spring. Has a new gutter system and solid walls! Still now crosses on the wall, but the lines one the bottom of the pool help to guide the way (no lane lines). I rode the motorcycle and enjoyed a refreshing swim in the cool water (no heaters here) under a brilliant blue sky and bright sun. Here is a pic from their facebook page:
    Categories
    Swim Workouts
  11. Week 144 - Thursday

    by , July 2nd, 2015 at 10:50 PM (After a long rest)
    I was tired this morning and I had to haul myself out of bed. I got going somewhere around the middle of the ab set.

    Weights
    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    8x50 open,close, easy, fast on 1mon with fins
    400 easy

    Felt ok in the water.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 07/03/2015

    by , July 2nd, 2015 at 12:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, round 2 right.

    1 X 200 kick 5:00
    8 x 50 kick 1:20
    1 X 100 swim

    5 X 100 3:00
    Choice--swim all 4 strong--85/90%

    14 X 100 swim or pull
    4 on 1:40
    4 on 1:35
    4 on 1:30
    2 swim down on 2:00

    4000M
    Categories
    Swim Workouts
  13. An old favorite with the monofin, can you say AB WORK!

    by , July 2nd, 2015 at 07:21 AM (Mixing it up this year)
    I decided to do some fly work with my monofin today. WOW that really worked my abs.

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/monofin went 3:57, 3:45, 3:37, 3:23, 3:13
    500 free

    Total 2500 meters
    Categories
    Swim Workouts
  14. Week 144 - Wednesday

    by , July 1st, 2015 at 08:33 PM (After a long rest)
    I slept like a log last night but woke feeling tired like I had not slept or at least not long enough. The pool was setup LCM again today.

    Warm up
    400 free with snorkel
    10x50 catchup on 1min

    Main sets
    12x50 done as 8 butterfly kicks underwater followed by 6 butterfly strokes no breath, 25-30m breast on 1:10
    16x50 on 1 min at 200 race pace(30/31)
    200 easy
    12x100 kick on 2mins, odds fast, evens just make it

    Warm down
    200 easy

    Despite getting back from Atlanta at around 5pm yesterday and having an easy evening watching the recording of the US vs Germany women’s soccer game, I was really tired this morning. In particular I felt my left shoulder for the first time in a while. The 12x50s transition set was harder than it looks and I struggled making the 6 strokes fly without breathing. The 16x50s I was holding 30 highs/31 lows but despite the times being great I was hurting big time from about #4 on. My body wanted to swim slower and I had to fight the whole way to stick to my times. Unlike last week where I felt strong the whole way I felt like I was fighting the pool the last 10-12 meters in order to hold my goal time. I was pooped but pleased with my ability to stick with it today. The 100s kick hurt bad with both quads locking up right off the first 50 turn and I ended up swimming with cramp for most of the 100s kick but I still made the times although they were not that great going 1:50s on the fast and 1:59’s on the just make it one.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 07/02/2015

    by , July 1st, 2015 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:45
    1 X 300 --

    1 X 300 kick + 100 swim

    4 X 50-25 sprint/25 easy 1:15
    1 X 100 fast 3:00
    Four times through--choice

    1 X 300 5:00
    3 X 100 descend 1:40
    Two rounds--pull

    WARM DOWN: 4 X 50 EASY

    4000M
    Categories
    Swim Workouts
  16. good distance per stroke

    by , July 1st, 2015 at 07:21 AM (Mixing it up this year)
    Worked on getting a good pull today. Only 2 of us today, me and Mike.

    400 free
    4x100@1:40 free w/paddles & bouy
    16x25@:30 free

    2 times thru
    3x100@1:40 free w/paddles & bouy
    6x50@1:00 free w/paddles & bouy
    300 free w/paddles & bouy
    masters minute

    200 free kick w/zoomers
    300 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  17. Water, Water, Everywhere ...

    by , July 1st, 2015 at 12:00 AM (SWIMMER Editorials)
    Water. The 332,500,000 cubic miles of the life-sustaining essential compound contained in, on, and above our planet is largely responsible for our existence. At a molecular level, we are water.

    We drink it. We grow and cook our food with it. Water cleanses, renews, and invigorates. When it falls out of the sky, we dance. When it falls out of our eyes, we feel better afterward. We migrate to the coasts, placing a higher value on homes near water.

    Mismanagement of Earth’s most precious resource might be our undoing—the evidence that immediate worldwide changes are needed is easy to see from the American West to Micronesia to Africa.

    Our connection to water runs deeper than its physical properties and uses.

    Water is often a major character in novels, myths, fables, and recurring dreams. Human drama unfolds on the rolling sea, in driving rain, near crashing surf or raging rivers. We converse with gurgling brooks and contemplate the mirrored stillness of mountain lakes. Water’s prominence in our literature is but one way we honor it, and our fascination isn’t always about its life-giving properties: We give deadly storms human names and gender-specific pronouns.

    Humans have a tendency to anthropomorphize objects and nonhuman animals that are important to us—it makes us feel more connected to them. (Attributing human characteristics to furry household mammals has become an art form on YouTube—just try to watch “Dog Wants a Kitty” and not laugh out loud.)

    So it’s no surprise that some swimmers describe water as a valued teammate and friend: one who is forgiving and tolerant, one who listens and consoles.

    Masters megastar Karlyn Pipes shared her intensely personal story with Elaine K. Howley and in it describes the welcoming, healing properties of the medium that she says accepted her when she felt most broken (page 18).

    On page 30, Linda Brown-Kuhn explores the palliative power of water. Whether we float in it, stand near it, or even just look at a picture of it, we could be deriving a lot more benefit than we realize at the surface. For the story, Brown-Kuhn interviewed marine biologist Wallace J. Nichols, author of “The Blue Mind,” about humans’ complex relationship with water and its potential to improve every aspect of our lives.

    As swimmers, our intimate relationship with water is likely part and parcel of why we believe our sport and the people in it are so special—we share its bonds figuratively and literally—connected through its touch.

    Updated August 21st, 2015 at 06:23 PM by Editor

    Tags: water
    Categories
    Staff Blogs
  18. Hot and cold

    My performance in practice has become more inconsistent over time, to the extent that I never know what to expect until we get into the main set. On Saturday I shared a lane in the well, which was warm as usual, with Dick, Kristy, Mariah, and Katy. Whitney coached.

    Warm up:

    Four times through--
    4 x (choose your distance) @ 1:00; we swam 75s
    2 x 25 @ :30, one fast, one easy with one breath

    Drop down 50s, kick with fins or pull; I pulled with a buoy and made it to :32

    Main set:

    Twice through--
    1 x 400
    1 x 300
    1 x 200
    1 x 100
    on 1:15 base; felt stronger on the second round and went 4:51, 3:33, and 2:23

    I rested Sunday then struggled through yesterday's practice; the main set was four rounds of the following:

    4 x 50 @ :45
    1 x 100 @ 400 race pace; averaged 1:17 which didn't feel great and is slower than my goal 400 pace by :02
    1 x 200 pull

    This morning I shared a lane with Larry, Taylor, Joe, Rachel. We swam in the main pool which was set up long course. Whitney coached.

    Warm up:

    6 x (150 free/50 stroke drill)

    Main set:

    Three rounds of--
    4 x 50 as 25 stroke fast/25 easy free @ 1:00, IM order by round
    1 x 100 stroke @ 200 race pace, IM order by round, then leaving on the next top-
    1 x 100 kick, then leaving on the next top-
    4 x 100 free "aerobic" @ 1:25; I finally put together a solid set of 100s @ 1:25, holding 1:20 (even when I led the lane on the last round). Felt strong on these. Go figure.

    Final set:

    Two rounds of--
    1 x 300 pull @ 4:30
    1 x 200 IM @ 3:30, strong
    1 x 100 with 10 breaths (didn't make that) @ 2:00
    Categories
    Uncategorized
  19. 6|30|15 SCM and a run

    SCM outside
    Did about 1200 of drills, fly, bk, br with and without fins, then a 12.5 sec 25m fr from the block



    2.5 mil jog in 20 min
    legs were aching and still quite sore from the leg workout 77 hours ago. Man, it takes forEVer to recover these days.
    Categories
    Uncategorized
  20. Why compete in masters meets?

    by , June 30th, 2015 at 09:41 PM (After a long rest)
    I am arranging a 2 day meet in Rockwall the week after summer Nationals and it has made me think a lot about why did I signup to try to put this meet on? Other team members are helping and the meet is by no means a solo effort but I asked myself why do I care one way or the other whether other masters swimmers compete at our meet or not; and even more broadly why am I as passionate about the sport of swimming as I am.

    As I have written previously I am a former national level swimmer and quit the sport after the 1992 Olympic trials, burnt out and frustrated. At the time swimming had become something I needed to do rather than something I wanted to do. 20+ years and a lot of weight later I was roped into swimming in a corporate challenge event at work. After competing(I did not win) and having so much fun I decided I was going to give swimming another go. My initial intent was to get back into some semblance of physical shape. Initially swimming was tough but after about 6 months I ventured to Bryan, Texas and competed in a very small local meet. Again my times were not stellar and I was nervous but once again I had so much fun. Unlike the last year or so of my college swimming career where I was not enjoying myself and despite having success Swimming had lost the fun element, masters swimming was a lot of fun.

    Again as I have written numerous times on my blog I travel a fair bit with work and no matter where I am I go out of my way to swim. Traveling for work is highly overrated, boring, tiring and most of the time the complete opposite of fun. Despite my job requiring me to meet and interact with large groups of people I am naturally a quiet and fairly introverted person. When I first started dropping in on masters teams both domestically and internationally I was quite nervous but again soon realized that no matter where I went I had something in common with those I choose to join at 0-dark something; a passion for swimming. I was not the only crazy guy who had fun following the black line at the bottom of the pool.

    I realized that win or loose I liked the feeling of swimming fast, racing and pushing myself to my physical limit. After a while I even stopped comparing my times to what I did when I was younger and compared my times to my last swims. I still get upset and disappointed with not so great swims but it's no longer a love hate relationship with swimming, its purely a love relationship.

    Despite my weight loss and body transition over the last three years I still don't have a 20 year olds body and obviously I never will. When I first started masters swimming I was embarrassed by my body shape and this initially caused me hesitation to compete. Somewhere along the way I realized it did not matter. Everyone in masters swimming has aged from our memories view of our physical glory days and our body shapes and sizes are what they are and are not important. Someone said to me one time that we all have two things in common, we are all born and we all die. He followed this with, what makes a great life is what you do with the time in between these two events. I can't control when my time is up but having the ability to have the highest quality of life while I am here is within my control and swimming has provided me some wonderful experiences. I truly believe, that swimming has given me a stronger relationship with my wife, most of the stress I used to bring home from work I leave at work and I believe I have become less flustered and frustrated as a result. I am still able to keep up with my kids, and my daughter specifically and I have a shared passion and spend time together as a result of swimming. I believe I bring more value to my business because I am more alert and mentally strong at work because of swimming. I have made friends I would not have made and in nearly every case feel like I have friends for life.

    So why compete? I believe that meets add even more value to the masters swimming experience. Swimming is to a large extent, a fairly solitary sport. Somehow we get to know each other without really spending much total time talking. After all how much conversation can be conducted in the 10-15 seconds between swims and the 5-10 minutes at the beginning and end of practice? Meets allow us to share more time with our team mates. Meets allow us to support each other in a way we are unable to in practice. I realized in several cases that not only do I share a passion for swimming with my team mates but life experiences ranging from kid stories, work stories, college experiences, etc. My team mates are cool interesting people and traveling to and from meets, hanging out in deck and supporting each other is so much fun. There goes that word again!

    Personally I had a very successful Spring Nationals but none of my own swims rank as the highlight of my meet. Seeing our entire team supporting one of our team mates who entered her first meet and completed the 200fly and 400IM was really awesome. Somehow we all shared every stroke Martha made and everyone got something from Martha's achievement. USMS is a big supporter of inclusion and I really do believe that competing enables swimmers to compete as a team and masters meets should not just be enjoyed by the few but rather every masters swimmer deserves to share in the experience and fun associated with a meet.

    I hope we have a great turn out at our meet but above all I hope everyone has fun.