View RSS Feed

All Blog Entries

  1. 12 days off, 3 practices then a meet

    by , June 22nd, 2015 at 11:32 AM (One Stroke at a Time)
    Summer Sizzler-- Dad's Club

    I had continued to swim pretty regularly (3-4 times a week) until two weeks ago. I went on vacation to the big island in Hawaii for a week. I swam a tiny bit but mostly just while snorkeling. I came back and had kids things to do and then chemotherapy (still with a 46 hour infusion every other week). I started swimming again last Thursday and swam 3 long course practices (3K, 3K and 3.6K) on Thursday, Friday and Saturday am. I entered the meet at Dad's Club at the last minute. It was a fun, short meet. I swam the following:

    100 back-- 1:21. This is only the second time I have swam this in Masters and surprisingly this was faster than the first time. In contrast, the other three events were the slowest times I have swum in masters but not by a lot.
    100 fly- 1:23
    100 breast 1:32
    400 IM 6:12

    My fly was definitely a struggle (The 100 time was about 7 seconds slower but this was the first time I have swum this since starting chemo two years ago). I could tell I hadn't really swum much LC when swimming it. My 400 IM was a second slower than last year but the fly by itself was three seconds slower. So my half full glass tells me the last 300 was 2 seconds faster. This week might be tough for swimming with my kids activities (There are summer league or club swim meets 6 of the next seven days) but I'll try to get there at least three times. I/m thinking about zones in 3 weeks with maybe a reprise of the Nationals schedule (200 fly/back/breast/IM) plus relays if we have the people.
    Categories
    Uncategorized
  2. Well well well

    by , June 22nd, 2015 at 07:26 AM (Mixing it up this year)
    It's official I am now a Swimming Official! Of course my swims this weekend were not the best but they were ok considering the amount and type of work I was doing.

    Today I lead the fast lane. Where was every one?

    3x200 free #1 swim #2 kick #3 pull
    3x400 free w/paddles & bouy
    3x300 free w/paddles & bouy
    3x200 free w/paddles & bouy
    3x100 free SLOW

    total 3600 meters
    Categories
    Swim Workouts
  3. Workout 06/20/15: morning

    by , June 20th, 2015 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    I enjoyed a nice evening yesterday with Preston at a campfire hosted by one of the new professors at the college. Lots of folks young and old enjoyed games, snacks, conversation, and of course S'mores! I didn't try this fishing pole device, but the little ones had a great time with it.

    Masters this morning ...

    2 x (100 swim/50 kick/100 pull) [did an extra 100]
    200 Dolphin Dives (into and out of walls) [extra 50]
    2 x 150 on 3:00 90% effort [did 200 free: 2:13 and 2:14]
    1 x 200 recovery on 5:00 [extra 50]
    4 x 75 on 1:45 90% effort [did 25 kick/50 swim IM rotate/25 pull]
    1 x 200 recovery on 5:00 (50 swim/50 kick) [extra 50]
    6 x 50 on 1:30 FAST as group
    300 loosen and out
    (Masters/Rec/2750 yds/65 min)
    -----------------------------------
    Nice workout with some fast efforts at the end. We same in the same lane (with is two wide) and rotated position. Greg, Kevin, and a new swimmer MG joined in the fun!

    After the pool I joined my wife and her friend picking strawberrys at the farm where we have a CSA for the summer. Great day.


    Tonight we went to annual community Relay For Life event and walked a couple of miles together in honor of those battling cancer. We have been going since my mom passed away 15 years ago, sometimes on a team but always taking strides.
    Categories
    Swim Workouts
  4. Frisco Ford Aquatics Long Course Meet

    by , June 20th, 2015 at 04:38 PM (After a long rest)
    My daughter and I had meets today, so my wife and mother went with my daughter while I went on my own. My daughter had the tougher of the two meets with me entered in 50s and a 200IM while my daughter was entered in the 100,200 back, 100,200 fly and 100,200 breast. I arranged to meet a couple of my team mates and car pool together to frisco which is about a 40minute drive from rockwall.

    The Frisco pool was similar to Mr Unruhs pool at Nitro in Austin where the outside windows roll up like a garage door which allows for a nice cross wind. The pool was a 6.5 ft deep Myrtha pool but the lanes were very narrow.

    I did about a 1200m warmup and then swam fly,back,breast and free. There were very few entries and as such the events went very fast and almost as soon as I was done with the breast the 200IM was getting on the blocks and I chose to skip the IM. Despite this one no show I had a good day and was pleased with all my events going:

    28.4 fly
    30.06 back
    33.98 breast
    25.8 free

    Despite being very happy with all these swims I have a lot of room for improvement. In particular the fly I hit both lane lines with my arms. Off the start I hit my left hand pretty good and then clipped the lane line with my right hand towards the end of the 50. I felt like my back was a good swim and had a much better start than I had at nationals but was a little miffed I did not dip under 30. Considering I went 30.0 at worlds this is a great time for me and gives me a lot of hope to go well under 30 when rested and shaved. The breast was probably the biggest surprise. I had a really good start and felt really good through about 30m where I felt the guy in the next lane and tried picking up my tempo which caused me to loose my great pull and the last 20 felt quite rushed. I had a great start on the free and was clear of everyone else by 25. I felt like I lost a little focus on the second 25 and did not finish very well. This is the fastest I have been unrested as a masters swimmer. I also really enjoyed this one because I had a 19,21 and 31 year old in my heat and it's always nice to whoop up on the younger guys. My only regret is I could not do the 200IM but I will do it at another meet.
  5. Week 142 - Friday

    by , June 20th, 2015 at 04:15 PM (After a long rest)
    I was beat again this morning. I bought my daughter a new MIO alpha indigo watch on EBay a few weeks ago($80 instead of $170). The watch is pretty awesome and has a water proof heart rate monitor and the indigo specifically is designed for peeps with small wrists. My daughter has been using it every day and itís a great tool for her to understand how much she is pushing on given sets. Her coach has started setting her targets not based on times but based on heart rate. This morning I asked if she would lend it to me to give it a try and it was pretty awesome. I discovered that my at rest pre practice heart rate was 44, which I was a little concerned at first but some of the medical folks in my training group assured me that it was a good thing and an indication that I was in great shape. I tried really hard today on multiple sets but again to my surprise struggled to get my heart rate above 170, with only one 170+ heart rate measurement, which occurred on the 8x100 set. I am not sure if I can borrow the watch in future but I may look at getting one myself!

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    12x50 kick on 1:05
    12x50 with snorkel done as odds - 25 doggy paddle, 25 afap, evens Ė 25 underwater, 25afap on 1:15
    8x100 free with snorkel on 1:25 done as 2 smooth, 2 fast
    12x50 kick on :55

    Warm down
    200 easy

    I was holding :45 on the first kick set
    On the doggy paddle 50ís I worked on the catch and then went for it on the 25 afap and my heart rate was 150ish. On the 8x100s Tom told me to hold sub 1:15s on the smooth and sub 1:10s. I held 1:09/10s throughout. The last kick set was tough and I was touch and go holding :53-55s. I found today very tiring and abs are still hurting from Tuesday and Thursdays workouts.
    Categories
    Swim Workouts
  6. Saturday June 20, 2015

    Shared a lane at the Texas Swim Center with Dick, Larry, Mariah, Sharon. Christian coached using Whitney's workout. I felt more rested this morning; the later start time helped.

    Warm up:

    3 x 300 as 150 swim, 50 kick, 100 IM

    Main set:

    4 x 300 @ 4:40, 80%; held 4:15 on the first three and felt smooth (HR = 132), went 4:08 on the last one
    4 x 50 IM order @ 1:00, 25 fast/25 easy
    4 x 300 pull @ 4:40, 80%; held 4:15 on the first three, went 4:07 on the last one
    4 x 50 IM order @ 1:15, 37.5 fast/25 easy
    4 x 300 @ 4:40, 80%; held 4:15 on the first three again (En2), went 4:07 on the last one
    4 x 50 IM order @ 1:30, fast; went :33 high on the free

    5100 meters

    Solid endurance workout after a good week of training. I believe at this point that I am capable of equaling my meet times in the 800 and the 400 from last summer, but I want to go faster than that in San Jose.

    Updated June 20th, 2015 at 03:21 PM by gull

    Categories
    Uncategorized
  7. "Fast" Friday June 19, 2015

    I felt pretty rough this morning after yesterday's practice and not sleeping well last night. To be honest, I really have not slept well since I turned 50 and my sleep pattern changed, but that is another story. I shared a lane with Larry, Dick, Joe, Kristy. Whitney coached.

    Warm up:

    20 minutes choice followed by 4 x 50 as 25 fast/25 easy

    Main set:

    4 x through--

    4 x 100 @ 2:15
    1 x 50 fast
    1 x 50 easy

    Round 1 was @ 85%; I held 1:20, which didn't feel great. The 50 was forgettable (:35)

    Round 2 was @ 90%; I held 1:19, but that didn't feel great either. However, my HR was only 138, which for me corresponds to En2 (anaerobic threshhold). So my perceived level of effort was higher than my actual level of effort.

    Round 3 was @ 95%; I held 1:18 and still wasn't feeling the love. My HR, though, was still 138.

    Round 4 was @ 98%; I went 1:16, 1:15, 1:14, 1:14, 400 race pace. I actually felt pretty strong on these. Go figure. I raced Ned in the next lane and was able to hang with him. Should have checked my HR but didn't.

    After some easy recovery swimming, we swam one more fast 100 from a push.
    I went 1:11 high, which was a solid swim for me to end practice.
    Categories
    Uncategorized
  8. Friday, June 19

    by , June 19th, 2015 at 03:59 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Pitt

    Warm up:

    500 various
    4 x (25 scull + 25 DPS free w/paddles)
    50 EZ to deep end
    4 x (25 shooter + 25 EZ w/fins)
    50 EZ

    Main sets:

    2 x 50 burst + cruise

    16 x 50 w/fins
    odds = @ 100 pace @ 1:00
    evens = EZ @ 2:00
    100 EZ

    4 x 100 up tempo back kick w/fins @ 1:45
    100 EZ

    5 x 50 back w/paddles @ 1:15
    150 EZ

    Total: 2900 m


    ~~~~~~~~~~~~~~~~~~


    I was pretty beat today from yesterday's dryland double. I knew almost right away that I wouldn't be doing any AFAP work. The shoulders and quads were too fatigued. It's almost always a mistake for me to stay in the gym more than 60 minutes, and I think I was there for almost 90 yesterday ... I need to book a massage, haven't had once in ages and ages.
    Categories
    Swim Workouts
  9. Workout 06/19/15: noon

    by , June 19th, 2015 at 02:28 PM (Maple Syrup with a Side of Chlorine)
    With life getting into the way a bit this week, I ended up dry more than I had planned to. We all went out for dinner on Monday, then Lena and went to a celebration for the administrator of Preston's school who retired this year. Johnson has made the trip home to China after spending the year with us, so a bit of sadness descended Wednesday as he left. I have been ramping up drylands in the form of pushups, chinups, and ab work.

    I was able to get into the pool this afternoon:

    200 Free/200 Back/200 IM drill
    500 Shark Swim
    16 x 50 on :45
    (1st 50 = IMO Fast, then dps free mixed with pull 2-4; repeat)
    4 x 75 on 1:10 (kick, IMO fast, pull)
    100 loosen and out
    (Solo/Rec/2300 yds/50 min)
    --------------------------------

    I entered nationals on Monday and signed up for events on Thursday and Friday. It was cool that it lines up with a college road trip with Preston, so now we need to plan some other outings in the CLE area. I think an Indians game and also the NFL HOF will make it onto the agenda.
    Categories
    Swim Workouts
  10. Friday, June 19, 2015

    by , June 19th, 2015 at 10:24 AM (Trying to Train Smarter, Not Just Harder)
    This week hasn't gone quite the way I thought it would. Had a pretty decent workout on Monday, Weight Tuesday, and then, blah. Worked ER Monday night, and then didn't sleep well - kept waking up all night & was exhausted all Tuesday as a result - went to bed at 7:30 that night - tried to swim on Wednesday morning & was so sluggish - then I slammed my hand into the lane line & I was like - FINE! PLUS, on the oh so jolly side - realized I had left my swim bag at home, so had no underwear etc., not even a towel & had to go home before work. It was not my morning. Thursday I was definitely recovered and back in form, thank goodness, and I swam pretty well today as well - but I'm kinda tired after swimming hard two days in a row.

    Thursday, just me & Marci - all I really remember was that it was 4000 LCM going pretty darn hard the entire time. She makes me WORK.

    Today, Marci & I, Grady & Stephanie, and a sometimes swimmer, Jamie - and a bozo that didn't belong in our lane, kept going down the middle - would push off right as we were about to go on an interval, yada yada yada. We were in 2 lanes, and he was in the other one - felt sorry for Marci and Jamie (but not sorry enough to change lanes, lol!!) Anyway, we had to adjust what we did since we had Bozo to avoid.

    600 back/free
    400 kick
    1000 pull: do 150 build, 10 sec rest then 50 sprint, 10 sec rest then 50 sprint 15 sec rest & repeat
    10 x 50 "Indiana IM" on 1:00
    10 x 50 hard/easy by 50 on 1:00
    600 pull no paddles
    400 odds and ends cool down
    Total 4000 LCM

    Water is really warming up with these 100 degree days - despite the aerator. I've found a new way of pulling I think - actually I think I'm finally mastering the EVF, and when I decide to employ it, it is amazing how easily I can catch and pass people that I usually don't. Enjoying this newfound speed.
    Categories
    Uncategorized
  11. Easy Warmup for tonight

    by , June 19th, 2015 at 08:41 AM (Mixing it up this year)
    Just an easy one. I didn't feel particularly strong today so my 800 might be a piece of garbage tonight. That is ok since I am more focused on weight lose than speed right now.

    500 free
    500 free kick w/zoomers
    5x100@2:30 free at pace went 1:39, 1:36, 1:35, 1:34, 1:35
    500 free kick w/zoomers
    500 free EASY

    Total 2500 meters
    Categories
    Swim Workouts
  12. Some days my swimming sucks

    But not today. I had one of my best long course workouts as a Masters swimmer, even though I felt tired on deck and sluggish during warm up. I had trained Tuesday and Wednesday, both IM workouts.

    I shared a lane with Katy, Larry, Christine, Joe, Ned, and Sharon. Whitney coached.

    Warm up, twice through:

    200 free
    50 left arm/50 right arm
    200 pull
    50 right side kick/50 left side kick

    Main set:

    5 x 150 @ 2:15, cruised these and held 2:06
    50 easy
    4 x 150 @ 2:10, held 2:05
    1:00 rest
    3 x 150 @ 2:05, made 'em (tough interval for me)
    50 easy
    2 x 150 @ 2:00, went 1:57 (out in 1:16) and 2:00
    1:00 rest
    1 x 150 fast, went 1:56
    50 easy

    4 x 150 pull (buoy only) @ 2:10, held 2:04
    1:00 easy
    3 x 150 @ 2:05, made 'em
    50 easy
    2 x 150 @ 2:00, went 1:57 and 2:00
    100 easy
    1 x 150 fast, went 1:56
    50 easy (we were actually out of time but Eddie let us swim this last easy 50, which was very nice of him)

    5200 meters

    Updated June 18th, 2015 at 05:40 PM by gull

    Categories
    Uncategorized
  13. Week 142 - Thursday

    by , June 18th, 2015 at 08:46 AM (After a long rest)
    I exchanged emails with my buddy Mr Unruh and I am jealous of him and his family traveling to Pan Ams in Columbia yesterday. I wish him and everyone else lots of luck and some fast swimming. Hopefully Steve will swim well and sets some times for the rest of us to chase this summer.

    My melaise from yesterday continued this morning despite a long and good night of sleep. I was on my own in the weight room today and struggled. I tried focusing on form today. Not that I have been sloppy but rather I needed to focus on something other the pain to get through today.

    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
    400 free with snorkel
    6x50 catchup on :50
    12x50 open,close, easy, fast on 1 min with fins
    300 easy

    I was VERY sore as I did the ab work today. My upper abs in particular were hurting but I somehow kept pressing and got through the abs. I felt pretty good on the band work and shoulder is feeling a little bit better. My left elbow was a little sore on the planks but nothing ice can't take care of.

    On on the swim I felt sore again on the warmup but loosened up and really went for the 50s with fins today holding 30s on the open and close 50s and 26/27 on the fast 50. On the last round I had a solid 26 which I felt good about. Despite these being fast I felt like I was swimming them at 100 pace as opposed to 50 pace with something left in the tank.

    I have a masters meet this weekend in Frisco, Tx(north Dallas) and my daughter has a meet in Rockwall(wife is on call for this one). My meet is a little different in that i will be swimming 50s of each stroke and a 200IM. This will be the first time I have swum breast in an individual race since I was about 11 years of age so it's likely I will set a life time best The masters meet event lineup is a little different with all the free events 50,100,200,400,800, 50s in fly,back, breast and a 200IM. I decided to mix it up for a couple of reasons; I wanted to swim 5 events but did not think some of the longer events would lend themselves to do this in a short meet. I will also be swimming the free events at Nationals and our meet in August so thought it would be fun to mix it up.

    Categories
    Swim Workouts
  14. Easy, Easy, Easy

    by , June 18th, 2015 at 07:24 AM (Mixing it up this year)
    This is just an easy swim

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkle & zoomers
    200 torque drill w/paddles & bouy
    500 free kick w/zoomers
    500 free EASY
    100 back

    Total 2500 meters
    Categories
    Swim Workouts
  15. 6|17|15 SCM

    500 warmup fr

    10 x 25 afap, hypoxic fr, finned on 2:00
    • about 12's
    • wore two sagging jammers (first layer is a ripped endurance, 2nd is a 3 year old tech suit, unwoven and so stretched out it reaches near my upper calves)




    Worked upper body with weights tonight, ran 1 mile barefoot (on rubber track), did 12 plyometric vertical drops from industrial size tire, then did 12 streamline jumps from track position.

    Seem to positively respond to dryland start drills, even more than actual block use.




    yesterdays SCM
    500 warmup

    15 x 25 flutter kick on 0:40

    4 x 25 flutter kick on 2:00 (21, 21, 21, 23)

    500 drill various with fins

    12 starts off block (13 - 14 M), 4 of them were br type


    Might do easy swim tomorrow then do another LCM mock meet on Friday
    Categories
    Uncategorized
  16. Tues-Wed, June 16-17

    by , June 17th, 2015 at 03:40 PM (The FAF AFAP Digest)
    Tuesday:

    Went to a 75 minute heated vinyasa class. Egads, it was hot. I sweated buckets.


    Wednesday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x (25 shooter + 25 EZ)
    50 EZ
    4 x 50 free w/paddles, descend to 100 pace
    100 EZ

    Main Sets:

    This was inspired by a set Stewart did the other day:

    3 rounds:
    1 x 100 backstroke kick @ 1:45 (went 1:25ishs)
    1 x 1:15 VK (dolpin)
    :30 rest, put on fins
    1 x 100 IM fast, descend by round @ 1:30
    4 x 25 flutter kick w/board @ 100 pace @ :30
    100 EZ

    extra 100 EZ

    16 x 50 kick w/fins @ :50
    -- hold 30-32
    150 EZ

    Total: 3650 (counted the 1:15 VKs as 50s)


    ~~~~~~~~~~~~~~~~~~~~~~


    I was pretty bushed after the Stewart-inspired set, especially since I didn't sleep all that well last night. I threw in an easy-ish higher volume kick set at the end. My finger is still pretty swollen, not exactly healing fast. Only 9 days until our big vacation!

    I'm planning on weights and yoga tomorrow.
    Categories
    Swim Workouts , Yoga
  17. Week 142 - Wednesday

    by , June 17th, 2015 at 08:58 AM (After a long rest)
    Wow was I tired this morning both physically and mentally. I struggled from the moment alarm went off, having to haul myself out of bed.

    I found todays workout really tough. Once again the pool was setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup with snorkel on 1min

    Main sets
    3x(100 kick on 1:45, 1min vertical kicking, 100 free fast on 2mins)
    100 easy
    4x(200 IM on 3:30, 150 free on 1:55, 100 IM on 1:30, 50 free on :35)
    100 easy
    8x50 free on 1min at 200 race pace(30/31)

    Warm down
    200 easy

    the first set in the main sets was a big wake up. Kick on 1:45 is fast and as it turned out was touch and go, coming in on 1:40/41 dumping the board and going straight into the kick. On the fast free I held 1:09s. This was probably the best I felt the whole workout and this was not that great. On the IM/Free set I was coming in on about 2:50-2:55 on the 2IM, 1:45-1:50 on the free, 1:25s on the 1IM, and :34/:35 on the fast 50. The first round felt awful and it just got worse. That said my times stayed pretty consistent throughout. I was wiped out at the end and was not expecting any race pace 50s. Tom asked if we could stick around to do 16x50s, which I could not do due to a meeting in Richardson. I struggled to get into the set and was holding :33 on the first two and then hit a little groove despite it hurting and dropping to :32s, before finally getting close to my desired pace on the last 4 where I held :31s.

    Tom offered up extending our practice on m,w,f over the next month. The kids come in at 7am and our practice finishes at 6:30. We have 4 weeks or so until we taper for summer nationals and will likely take him up on the extra 30mins. I plan on spending some time on Friday with the go pro and taking a look at some underwater video. I think I am dropping my left elbow and pulling down instead of back when I am tired. It's my hope to work on some mechanics over the next month during practice. I think the elbow drop is also pinching my left shoulder which has been painful for a while now. I also want to work on my backstroke start and turn. Maybe a little more time focused on these will help.

    Today was was the worst I have felt in a long long time. Yesterday my daughter shared a picture she had found of me before I lost the weight and i was really big. I looked like I had just finished a personal 18" pizza and a gallon of beer. I am using this as motivation to be smart but keep pushing in the pool. I am really looking forward to being healthy and swimming fast this summer.
    Categories
    Swim Workouts
  18. A little harder than I wanted to swim today

    by , June 17th, 2015 at 07:28 AM (Mixing it up this year)
    With the 800 on Friday I was thinking of just swimming easy till then but my I decided to swim in my normal lane instead. It was easier to maintain the 1:40 interval with my favorite toys. I guess I am getting used to it.

    400 free
    4x100@1:45 free w/paddles & bouy
    4x50@1:00 free

    10x50@1:00 free w/paddles & bouy
    100 free EASY

    4 times thru
    3x100@1:40 free w/paddles & bouy
    1x100@2:00 free fast w/paddles & bouy

    300 free EASY

    Total 3500 meters
    Categories
    Swim Workouts
  19. Week 142 - Tuesday

    by , June 16th, 2015 at 06:18 PM (After a long rest)
    Today was back to the crazy abs work. In a sick way I have been looking forward to getting back to it.

    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
    400 free with snorkel
    6x50 catchup on :50
    4x50 open,close, easy, fast on 1 min
    200 easy

    I hurt really bad on the abs work especially the flutter kick. One of the guys I train with did 4 rounds today, which meant I did the last two rounds on my own and these quite honestly sucked.

    The swim was a mess and I was like a wet noodle in the water but I felt better after the swim than before so I am glad I swam.


    Categories
    Swim Workouts
  20. Sat/Mon, June 13, 15

    by , June 16th, 2015 at 10:35 AM (The FAF AFAP Digest)
    Saturday @ Dartmouth Gym

    50 minutes of drylands
    20 minutes on ellipse


    Monday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    4 x 25 burst + cruise
    50 EZ

    Main Sets:

    3 rounds:
    X
    1 x 100 fast kick @ 2:00
    1 x 50 EZ @ 1:30

    R1 X = 4 x 50 free w/paddles, descend 1-4 @ 1:00
    R2 X = 4 x 100 free w/paddles, descend 1-4 @ 1:45
    R3 X = 4 x 150 free w/paddles, descend 1-4 @ 2:30

    extra 100 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    200 EZ

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~


    I had a very busy but fun weekend up at Dartmouth. Not much time to work out with all the ceremonies, grad parties, receptions, get togethers with friends, etc. The weather was perfect, though a bit hot. Fort Son graduated with honors and was commissioned as a marine lieutenant. (Oddly, in an apple-tree moment, he had almost the exact GPA that I did at Dartmouth.) At first, I thought this was an odd career path bc of his obvious lawyer skill set. But it seems to suit him. His plan is to eventually get his PhD in military history. The commissioning ceremony was interesting and Nate Fick (a Dartmouth grad of of Generation Kill fame) was the speaker.

    Travel was tough on both ends. It seems like the airline industry has just gone to hell. Coming home on Sunday night, there was a new excuse for delay: we couldn't get our bags because of "weather." So I was pretty bushed on Monday and did mostly an aerobic workout. I think I'm going to go to yoga today.