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  1. 7|12|13 a decent 400 m workout


    Warmed up prior with easy weights

    8 x 50 on 4:00

    strokes - time
    *36 - 49
    *36 - 38
    *36 - 38
    *36 - 34
    †38 - 35
    †38 - 35

    (put on fins)
    26 - 28
    29 - 28 (legs packed their bags and disappeared)

    100 drill

    Need to speed up pretty darn soon.

    *Very happy with DPS and how I managed to use one gear and pull the same water faster.

    †All chances of improving time with consistent DPS within set gone. Put on fins till the legs gave way

    Updated July 13th, 2013 at 11:48 AM by __steve__

  2. 100 free PR; Not another recovery day...

    by , July 12th, 2013 at 06:54 PM (Alex's swim journal)
    OK, so the "sprint" workout was definitely not another recovery day. Scotty had us doing hard 200s and 100s, which I don't think of as being sprint workouts... I was expecting more 25s and 50s, but he had us doing the 200s and 100s on longer than normal intervals; definitely hard swimming and my guess is that it's going to improve my 200-500 times a lot, where Scotty was thinking more along the lines of improving the 100s. One thing I did like was doing the hard 200s first, because that really encouraged me to push the limits on the shorter stuff... knowing I didn't have to hold anything back.

    He did the first 2500 with me and then had to go to work, so I had a nice long 1000 cool-down and was able to get some extra IM work in to boot. Here it is:

    WARM-UP (500):
    400 EZ swim (fr, bk, fr, br by 100s)
    2 x 50 on 1:00 at 80% focus on form (came in at :39)

    MS1 (1000):
    3 x 200 on 4:00 (2:44, 2:48, 2:46)
    3 x 100 on 2:30 (1:14, 1:14, 1:11*)
    2 x 50 on 1:30 (:32-:33 range)
    *This last one, we took a little longer rest and went off the blocks for time, with Scotty's daughter starting/timing for us; Scotty came in at 1:09, I was right behind in 1:11--a new SCY PR for me; my previous best off the blocks was back in January... 1:15.

    MS2 (1000):
    250 in fly swum as 25, 50, 75, 100*
    250 in bk " "
    250 in br " "
    250 in fr " "
    *We went off a :45/25-yard interval, so we left on :00, :45, 2:15, 4:30; I really only remember my 100 times because of the position of the pace clock and trying to remember send-off times: fly went 1:39 (split :47-:52); bk, 1:32 (split :45-:47); br, 1:46 (split :51-:55); fr, 1:19 (missed the 50 split, but I know I ran out of gas pretty dramatically in the final length). Building from 25s to 100s in each stroke was pretty brutal in fly, br and free. My backstroke seemed to get smoother as I went on, rotation and catch felt really good today, in synch, so I was able to maintain speed pretty well.

    RECOVERY (500): continuous EZ swim, fr, bk, fr, bk, fr by 100s

    COOL-DOWN (600):
    4 x 100 IM relaxed* on 2:00 (1:45-1:46 range, was even splitting my 50s)
    200 EZ
    *I really focused on DPS for the first two legs of these IMs (I think this is a good thing to do in cool-down)... the 25 fly was taking 6-7 strokes, the 25 back, 17.

    TOTAL: 3600 SCY

    Additional comments: This was probably the toughest workout of the week--but don't tell Scotty I said that . A lot of really hard swimming with a very short warm-up (for me) put me into discomfort early and often, but I did swim fast times. Scotty has been telling me I need to adjust my goal-paces and goal times down again, and the last couple of weeks' worth of workouts has convinced me that I should be shooting for faster times... on all distances for freestyle, maybe ending with 1:25 pace for the 1650; certainly my fly and back have improved a lot, and I should be getting that 200 SCY back under 3:00 before long; 3:20 for a 200 fly doesn't sound so far-fetched now.
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/15/2013

    by , July 12th, 2013 at 01:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:50 1:45 1:40
    1 X 300 5:00 5:00 NS
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Descend the 300's 1-3.

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    4 x 50 kick 1:00
    1 X 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 1:00
    Four rounds, 1 of each stroke IM order.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Shoulders and neck hurting today

    by , July 12th, 2013 at 09:11 AM (Mixing it up this year)
    As normal I don't let a little hurt stop me. I was going to just swim easy but then again I don't always do as I think.

    500 free
    500 free kick w/zoomers

    400@7:00 Free w/paddles & bouy in 6:51
    3x200@3:30 Free w/paddles & bouy went 3:27, 3:21, 3:15
    8x100@1:45 Free w/paddles & bouy went 1:39, 1:37, 1:36, 1:36, 1:35, 1:35, 1:33, 1:31

    200 Free EZ
    300 Free kick w/zoomers
    4x50 Free w/zoomers dolphin kickouts to >15m

    Total 3500 meters
    Swim Workouts
  5. 2000 EZ recovery swim

    by , July 12th, 2013 at 01:36 AM (Alex's swim journal)
    Took it easy today and didn't have much time anyway...

    2000 SCY/42 minutes:

    200 EZ
    200 Pull
    16 x 25 SDK/kick in streamline w/ zoomers
    --switched from front to back every 50 yards
    200 fr body position drills w/ zoomers
    800 IM ez (swam 200 fly as 3r/3l one-arm drill)
    200 pull

    Tomorrow: Scotty's sprint workout. What these 40-somethings actually do in the pool probably doesn't do justice to the word "sprint"; but we'll see.
  6. Friday, July 11, 2013 6:30-8:00pm and Meet Preview

    by , July 12th, 2013 at 01:15 AM (Fast Food Makes for Fast Swimming!)
    Tonight the team just did a splash around workout. About 3000 LCM total. The only thing I did that was intense was the initial 800 Free of the warmup. I always like to get out and bash through this opening freestyle, for some reason it feels good. After that I tried not to hit triple digits with my heartrate the rest of the workout. Very very easy with little to no effort. The kids couldn't figure out why I was going at the back of the lane. They'll learn one of these days.

    I'm entered with my best times in the SWIMS database (which goes back to about 2000), most of which are from when I was 24 years old, but a few of them are from the past couple summers. I'm swimming 'close enough' to these times, but some may be unachievable. No worries here.

    My events:

    Friday: (will work an 8-10 hour day prior)

    Event 4 Boys 15 & Over 400 LC Meter IM
    Name Age Team Seed Time
    1 Alpaugh, Spencer T 18 BISC-PN 4:42.32 _____
    2 Wunderlich, Camden D 16 Golds-PN 4:48.82 _____
    3 Emerick, Max J 16 Golds-PN 5:04.22 _____
    4 Gifford, Ryan R 18 Golds-PN 5:06.85 _____
    5 Willers, Noah P 15 VAST-PN 5:10.60 _____
    6 Tonsmann, Marcus W 17 BISC-PN 5:13.37 _____
    7 Adams, James A 35 VS-IE 5:15.96 _____
    8 Alpaugh, Samuel C 15 BISC-PN 5:22.95 _____
    9 Waite, CJ J 15 BISC-PN 5:36.08 _____
    10 Bergstrom, Henry J 15 VS-IE 5:39.52 _____

    Event 20 Boys 15 & Over 100 LC Meter Freestyle
    Name Age Team Seed Time
    1 Hoag, Sam R 15 VAST-PN 27.83 _____
    2 Weiner, Brendan A 19 BISC-PN 54.70 _____
    3 Sumnicht, Andrew J 21 SWAT-IE 55.75 _____
    4 Emerick, Max J 16 Golds-PN 56.25 _____
    5 Bocchi, Joseph P 18 PSA-PN 56.93 _____
    6 Adams, James A 35 VS-IE 57.54 _____
    7 Gifford, Ryan R 18 Golds-PN 58.08 _____
    8 Wunderlich, Camden D 16 Golds-PN 58.36 _____
    9 Tonsmann, Marcus W 17 BISC-PN 59.28 _____
    10 Alpaugh, Spencer T 18 BISC-PN 1:00.10 _____

    Saturday: (Day off from work)

    ***Will be participating in the unsanctioned unofficial coaches relay on Saturday. The team raised over $30,000 in the swim-a-thon this year, and the coaches were "forced" into swimming at the meet this summer in a relay. There are 4 female coaches and two male coaches on the team. They decided to make a men's and women's team. The men recruited another swimming dad, and also myself. John told me they'd have to "handicap" me to make it fair though. I came up with the idea to swim in jeans and a t-shirt. It'll be fun. We're also doing a 200 medley relay, so I'm going to be doing a 50 Fly in jeans and shirt. Even more fun. I think I'll go for the bellyflop entry off the start as well.

    Event 66 Boys 15 & Over 400 LC Meter Freestyle
    Name Age Team Seed Time
    1 Wunderlich, Camden D 16 Golds-PN 4:23.56 _____
    2 Gifford, Ryan R 18 Golds-PN 4:26.58 _____
    3 Tonsmann, Marcus W 17 BISC-PN 4:30.09 _____
    4 Willers, Noah P 15 VAST-PN 4:32.67 _____
    5 Adams, James A 35 VS-IE 4:36.64 _____
    6 Bergstrom, Henry J 15 VS-IE 4:50.53 _____
    7 Hoag, Sam R 15 VAST-PN 4:56.03 _____
    8 Portzer, Kelton A 17 PSA-PN 5:00.41 _____
    9 Waite, CJ J 15 BISC-PN 5:01.18 _____
    10 Hofferth, Elliott H 15 TAC-PN 5:02.04 _____

    Event 74 Boys 15 & Over 100 LC Meter Butterfly
    Name Age Team Seed Time
    1 Emerick, Max J 16 Golds-PN 1:02.36 _____
    2 Tonsmann, Marcus W 17 BISC-PN 1:03.05 _____
    3 Adams, James A 35 VS-IE 1:03.13 _____
    4 Wunderlich, Camden D 16 Golds-PN 1:03.25 _____
    5 Willers, Noah P 15 VAST-PN 1:03.95 _____
    6 Alpaugh, Spencer T 18 BISC-PN 1:04.66 _____
    7 Bergstrom, Henry J 15 VS-IE 1:07.24 _____
    8 Halsey, Connor B 15 LCN-IE 1:10.56 _____
    9 Hofferth, Elliott H 15 TAC-PN 1:11.14 _____
    10 Comeau, Adam C 17 BISC-PN 1:11.41 _____

    Event 80 Mixed 15 & Over 800 LC Meter Freestyle
    Name Age Team Seed Time
    1 Weiner, Brendan A M19 BISC-PN 8:39.39 _____
    2 Alpaugh, Spencer T M18 BISC-PN 8:45.71 _____
    3 Gifford, Ryan R M18 Golds-PN 9:08.15 _____
    4 Sterner, Kay E W18 BISC-PN 9:41.54 _____
    5 Adams, James A M35 VS-IE 9:43.74 _____
    6 Rosen, Candice T W15 BISC-PN 9:44.96 _____
    7 Mergel, Mackenzie W15 VAST-PN 10:01.08 _____
    8 Alpaugh, Samuel C M15 BISC-PN 10:20.53 _____
    9 Bell, McKenzie A W15 BISC-PN 10:25.59 _____
    10 Speirs, Felicity M W16 Storm-PN 10:33.33 _____

    Sunday: (will have an unknown amount of hours workday - probably 8+)

    Event 116 Boys 15 & Over 200 LC Meter Freestyle - probably will have to scratch it
    Name Age Team Seed Time
    1 Weiner, Brendan A 19 BISC-PN 1:56.19 _____
    2 Emerick, Max J 16 Golds-PN 2:03.55 _____
    3 Wunderlich, Camden D 16 Golds-PN 2:04.48 _____
    4 Alpaugh, Spencer T 18 BISC-PN 2:07.21 _____
    5 Gifford, Ryan R 18 Golds-PN 2:07.75 _____
    6 Willers, Noah P 15 VAST-PN 2:08.25 _____
    7 Tonsmann, Marcus W 17 BISC-PN 2:08.27 _____
    8 Adams, James A 35 VS-IE 2:08.27 _____
    9 Goodwin, Joshua N 15 TOSC-PN 2:12.48 _____
    10 Bocchi, Joseph P 18 PSA-PN 2:13.69 _____

    Event 128 Boys 15 & Over 50 LC Meter Freestyle
    Name Age Team Seed Time
    1 Bocchi, Joseph P 18 PSA-PN 13.63 _____
    2 Sumnicht, Andrew J 21 SWAT-IE 25.51 _____
    3 Weiner, Brendan A 19 BISC-PN 25.55 _____
    4 Emerick, Max J 16 Golds-PN 25.98 _____
    5 Adams, James A 35 VS-IE 26.27 _____
    6 Gifford, Ryan R 18 Golds-PN 26.41 _____
    7 Tonsmann, Marcus W 17 BISC-PN 26.97 _____
    8 VanHoof, Bennon D 18 RFST-PN 27.00 _____
    9 Wunderlich, Camden D 16 Golds-PN 27.10 _____
    10 Goodwin, Joshua N 15 TOSC-PN 27.28 _____

    Event 132 Boys 15 & Over 200 LC Meter Butterfly
    Name Age Team Seed Time
    1 Weiner, Brendan A 19 BISC-PN 2:14.97 _____
    2 Willers, Noah P 15 VAST-PN 2:22.15 _____
    3 Tonsmann, Marcus W 17 BISC-PN 2:22.78 _____
    4 Wunderlich, Camden D 16 Golds-PN 2:23.74 _____
    5 Adams, James A 35 VS-IE 2:24.61 _____
    6 Emerick, Max J 16 Golds-PN 2:25.54 _____
    7 Bergstrom, Henry J 15 VS-IE 2:29.64 _____
    8 Comeau, Adam C 17 BISC-PN 2:38.70 _____
    9 Halsey, Connor B 15 LCN-IE 2:57.35 _____
    10 Pringle, Justin J 16 VS-IE 3:04.28 _____

    Event 133 Mixed 11 & Over 1500 LC Meter Freestyle
    Name Age Team Seed Time
    1 Alpaugh, Spencer T M18 BISC-PN 16:50.65 _____
    2 Gifford, Ryan R M18 Golds-PN 17:42.14 _____
    3 Adams, James A M35 VS-IE 18:47.50 _____
    4 McCoy, Sakaiya A W14 SWAT-IE 18:56.41 _____
    5 Mergel, Mackenzie W15 VAST-PN 18:57.23 _____
    6 Alpaugh, Samuel C M15 BISC-PN 18:57.92 _____
    7 Johnson, Naveed K M16 TOSC-PN 19:07.14 _____
    8 Van Troba, Ella S W13 YAC-IE 19:34.38 _____
    9 VanWell, Jack C M15 VS-IE 20:30.13 _____
    10 Miele, Mikaela E W13 VAST-PN 20:30.69 _____

    The last two events will be fun...or not fun, we'll have to see. Notice the event #'s. I'll be in the last heat of the 200 Fly, then step right up into the 1500 Free 1st heat (swum fast to slow). There's no scheduled break, but maybe I can 'take my time clearing the pool'.
  7. 07.11.13 - Thursday workout

    by , July 11th, 2013 at 11:35 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Roger. Good swim today. Felt strong all the way through it. Maybe a little tired on the pull at the end but I was still going 1:02ish.


    800 Warm up

    6 x 100 - 1:30
    * 1: Free
    * 2-4: 1st 25, 50, 75 fly
    * 5, 6: IM
    50 Easy

    8 x 100 Up/down fly - 1:30 (:10), start w/ 100 fly
    8 x 100 Up/down fly - 1:30 (:05)
    50 Easy
    Went 100, 75, 50, 25, 50, 25, 50, 75 fly on the first set. Alternated 50 & 75 fly on the second. Usually, I crash pretty hard after the 100 fly at the beginning but I held things together today and was recovering mid-way through.

    300 Free - 4:30, 1st 75 fly (made 3:55 - more fly... ugh)
    300 Free - 4:15, 1st 50 fly (made 3:46)
    300 Free - 4:00, 1st 25 fly (made 3:40)
    1:00 Rest
    300 Free - 3:45 (made 3:31)
    50 Easy

    3 Rounds of:
    * 100 Hard Pull - 1:20 (made 1:02ish)
    * 50 Easy Pull - :50

    50 Cool down

    (4850 Total)
    Swim Workouts
  8. Team LCM, Thursday, July 11

    by , July 11th, 2013 at 11:24 PM (The FAF AFAP Digest)
    Swim/LCM @ Mason

    Warm up:

    300 swim
    4 x 50 kick
    200 non-free
    200 pull
    2 x 50 build (I did 25 UW + 25 EZ)

    Main Sets:

    3 x 400 IM -- what?!
    1 = 75 kick + 25 swim each stroke
    2 = 50 drill + 50 swim each stroke
    3 = all swim
    -- I just cruised them. But still!!! I thought about working the last 400 IM just for kicks. But then I saw Cheryl writing fast 50s on the board and thought better of that. So I did the last one 100 fly (because James dared me on FB!) and 300 backstroke kick.
    100 EZ

    3 x (7 x 50 + 100 EZ)
    R1 = best stroke, # 1, 4, 7 fast @ 1:20
    -- I did backstroke w/fins and went 31, 30, and 29
    R2 = freestyle, # 1, 4, 7 fast @ 1:10
    -- I used paddles & fins and went 28, 28, 27 (last one racing Teen Fort so had to go faster)
    R3 = choice, #1, 4, 7 fast @ 1:20
    -- I went backstroke kick (29), backstroke kick (31, getting tired out), and free (29, really tired out)
    50 EZ

    Total: 4000m


    Went to practice with Teen Fort. Whoa. My half *ss training did not prepare me for this. Plus, I was a little tired/sore from yesterday's workout, which had some fast 50s and was probably my only legit workout in a month. Nine fast 50s in LCM is nothing to sneeze at, particularly after an aerobic set. I hope I sleep well tonight!
    Swim Workouts
  9. Thursday, July 11, 2013

    by , July 11th, 2013 at 10:41 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Cloudy, humidity at 89%

    Warm Up
    400 RIMO
    200 IM Build each 50

    *Set 1*
    6x100 FR Kick on HR Rest 2(25RS/25LS) w/snorkel
    4x200 FR on HR rest as 6(50K/25RA/25LA/50CU/50SPL-24/26) w/snorkel

    *Set 2*
    300 BR as 3(50K/bk, 50 Swim)
    300 BK as 3(25K, 25DA, 50 Swim)
    300 Fly as 3(25RA/25LA/50 Swim)

    *Set 3*
    3x200 FR on HR rest as 2(50K/50CU) w/long fins

    Warm Down
    Pack up, dry off & change, run to the car

    Easy recovery session. The day I am going to practice starts, we get whistled out of the pool early due to thunderstorms and lightning. It was raining buckets as I was running to my car, then multiple booms of thunder with flashes of lightning through the dark gray clouds. By the time I was driving further up north in Fort Myers it was dry and partly sunny!
    Swim Workouts
  10. Week 41 - Thursday

    by , July 11th, 2013 at 10:07 PM (After a long rest)
    I had another long day at work today but managed to get home in time for an evening swim. I was quite tired throughout the swim and did not feel particularly good but I swam and at this point that's a good thing.

    400 swim with snorkel
    6x50 catchup on 45
    5x100 kick on 1.45 holding under 1.25s
    20x50 free on 45 holding sub 30s
    10x50 with fins swum 25 underwater, 25 easy
    500 easy

    Total 3300 yards

    I held 28s on the 20x50 set. Before nationals I struggled holding 30, so I have improved on this set.
    Swim Workouts
  11. Strait of Juan de Fuca: There’s no I in Swimming

    by , July 11th, 2013 at 03:29 PM (Please tap on the glass)
    Where are my manners! There are barely two weeks to go and I still haven’t introduced you to the most important people in the world! I’m so sorry.

    No marathon swim is done alone. We all know that by now. Throughout the planning, I have been helped by many, many people, and we’ll mention them later on. Right now, I want you to meet the four people who will be on the water with me during the swim.

    The Boater
    By now you know the difficulty I went through with finding a boat. I believe that saga ended with a now-I-can-find-any-boat-out-there statement. So why Captain Charles M? Well, not just because he said yes, and not just because his price was reasonable, but because he convincingly reassured me his boat could handle the Strait and he knew the waters. But perhaps most importantly, I detected a hint of enthusiasm on our first phone conversation.

    Captain Charles runs a boat service called The Water Limousine out of Sequim, WA. We have yet to meet in person so there isn’t much else to say, other than I’m thrilled to hear his enthusiastic response every time I call to make sure he is still interested in the swim.

    The Kayaker
    The Strait is not an easy thing to cross, either by swimming, in a kayak, or in a fishing boat. When I began looking for a kayaker, I knew that I’d have to have someone who is beyond seaworthy. If my kayaker gets in trouble or needs babysitting, then my safety and the success of the swim are in peril. (Next time we go out for a drink, ask me about the time I swam across the Hudson while my dad kayaked, and then ask me why I’m being picky.) Not knowing any local kayakers too well, I reached out to the Washington Kayak Club and ended up with an introduction to Steve G. His qualifications checked out, and I figured I’d be able to mold him to my liking during some practice swims.

    Steve didn’t need molding. First of all, he showed up to our practice swim more prepared than I was (multiple dry bags, a GPS, his own VHF radio, etc.). Then, he just continued to impress me. After fifteen minutes and one minor comment, he stayed in the perfect spot, at the perfect speed for the rest of the four hours. I’m blown away. I feel extremely lucky to have found him. And the best part: after four hours, he offered to do another practice swim. Enthusiasm!

    Steve recently completed a two-week sailing race around Vancouver Island.

    The Swim Wrangler
    The most important qualification of any crew member is: she brings her own “Crew” jacket. Meet Meghan P.

    If the water is cold enough and severe hypothermia sets in, I need someone who can tell the difference between me saying nonsensical things, and me saying nonsensical things because I’m about to die. Meghan is the “crew” part of my Crew. She’ll be filling up my water bottles and looking after me from the boat. Not only does Meghan have her own “Crew” jacket, but she is a swimmer, she has crewed for me before (BLS2012), and she has known me since I was ten. If someone has to make the hard decision to pull my semi-conscious body out of the sea, Meghan will be able to draw that line at the right place.

    Meghan recently left her home in Rhode Island after contracting what clinicians call Delayed-Onset Quarter Life Crisis. She is currently driving, camping, and hiking her way across the country. You can follow her travels on her blog. She’d better make it to Seattle on time.

    The Swim Manager
    With two international borders to cross, currents to contend with, and a large-scale game of Frogger being played, there needs to be someone looking after the big picture. Caitlin R. is a marathon swimmer who's originally from Seattle, so the idea for swimming the Strait has been bouncing around her head for a while. If there is one person that would listen to all the details of the planning, it would be her. Because her interest in this swim is so much more than just a passing curiosity, she is the perfect person for this role.

    Caitlin is a teacher at a Brooklyn, NY school for students with learning disabilities. She is also a marathon swimmer and keeps a blog about her swimming experiences:

    So there they are. If things stop going right during the swim, at least I can be sure I’ve got four good people watching after me.

    (And don't you worry. I'll get around to thanking the huge number of people that have helped me in other capacities.)
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/12/2013

    by , July 11th, 2013 at 02:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:50
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 -

    4 X 150 kick 3:30

    12 X 50 1:15
    odd: easy even: fast, all choice.

    8 X 150 2:30 or 2:45
    Build first 100/last 50 is fast
    #8 is your swim down

    Swim Workouts
  13. 7|11|13 SCM

    500 WFS
    200 drill
    10 x 25 on 1:00 moderately fast, keep stroke count 14 and less
    · 16-18's

    11 x 50 on 2:00 of block
    · start, breakout, and 15m fast (about 6 solid strokes), easy the rest of the way
    300 easy WFS

    Upper body muscles and tendons felt fatigued from yesterdays LC work and subsequent strength training. Tried to keep the theme "easy speed" on the sprint portions by dropping the AP of AFAP and replacing with AN (as fast as needed), though I'm sure I overdone most of it as I usually do.

    Tomorrow I may go to the LC pool if I manage adequate sleep tonight and physically feel ready.

    I weighed 159lbs last night at the gym while lifting weights. Immediately packed it in at that point and downed about 60 grams of slow release protein before dinner.

    Need to remember to increase swim rest intervals, decrease effort duration, and increase speed when possible. Maybe do 50's instead of 100's (50 fast / easy) and rest at least 3+ minutes (on 4 or 5)

    Updated July 11th, 2013 at 04:00 PM by __steve__

  14. Thursday 7/11/13

    Thursday 7/11

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.

    4x25 @ :30 FR drill
    6x50 @ 1:00 kick w/ board
    odd: FR
    even: BR
    4x100 @ 1:20 swim w/ fins last 25 FAST
    4x25 @ :30 FR drill

    200 EZ

    Total: 2100
    Swim Workouts
  15. A little stroke work

    I stole a number of Tall Paul's sets to do a little stroke work , slightly modified. Wasn't feeling very creative and he has some really good stuff. Thanks Paul!

    8 x 100 r/10
    1. Drill/swim by 25
    2. Kick
    3. Pull
    4. Choice build
    5. IM Kick
    6. IM drill
    7. Backstroke
    8. IM cruise

    4 times through
    200 r/20 (see below)
    100 IM r/15
    50 free cruise r/10
    200's done as
    1. Alt. 25 fast fly/25 free
    2. Alt. 50 fast back/50 free
    3. 100 fast breast/100 free
    4. 200 IM

    2 times through
    150 @ 2:15 cruise
    2 x 100 @ 1:30 faster
    3 x 50 @ 45 sprint
    round 1 pull, round 2 kick w/fins

    4 x (3 x 50) IM order
    1. Drill @ 60
    2. 25 perfect stroke/ 25 fast
    3. 50 free cruise

    200 w/d


    i had some fun with this one and it was a relatively quick w/o.
  16. another good workout day

    by , July 11th, 2013 at 08:41 AM (Mixing it up this year)
    I am going to be hurting tomorrow. Walt didn't make it to workout today so I came up with a workout for everyone. Normally I just swim on my own and make the workout something I need but normally the team doesn't do much with kicking and today would have been a stroke day. I think I will start carrying my laminated workout cards with me so when Walt can't make it the team can pick out a workout on the fly.

    500 free
    10x100@1:45 free w/paddles & bouy went 1:36, 1:36, 1:36, 1:36, 1:36, 1:35, 1:35, 1:36, 1:35, 1:35
    200 free kick w/zoomers
    4x200 w/zoomers #1 fly as 50rt arm/50lt arm/50 kick/50 swim #2 back as 50rt arm/50lt arm/50 kick/50 swim #3 free as 50rt arm/50lt arm/50 kick/50 swim #4 breast as 100 pull/50 kick/50 swim

    200 free kick w/zoomers
    300 free EZ

    total 3000 meters
    Swim Workouts
  17. Wednesday, July 10, 2013 6:30-8:30pm Swam combined with BISC

    by , July 11th, 2013 at 02:15 AM (Fast Food Makes for Fast Swimming!)
    Velocity Swimming and Bainbridge Island Swim Club did a little co-mingling tonight at practice. The fast lane was all BISC besides myself and Henry. I was going pretty much #3 in the lane behind two studs, and Henry was going #6 or so in the lane, but he's nursing a sore shoulder and taking it easy.

    We did the sprint workout, which I honestly thought was a bore, but my coach John didn't want me to wear myself out doing the distance practice a few days before the meet. He knew my legs were already a bit sore with crampy feelings, and just wanted me to rest a bit.

    Here goes:

    600 (50 V-Sit, 50 Free Build) - I had to show our BISC kids what V-sit was. They didn't think it was too bad...for the first 50, but doing more and more of it...they weren't too thrilled. Like John says..."found something we're better than the others at".

    12 x 50 Kick w/ board @ 1:20

    12 x 50 @ 1:15 - 3 of each stroke (Drill, EZ Swim, Build Swim)
    I went 2nd for the Flys, then lagged near the back for the back and breast, then back up for the Frees

    12 x 100 Free w/ paddles @ 2:00 (50 reg. arms w/ overkick legs, 50 catchup Free EZ)
    - to me, this meant sprint Free with a slight kick, then EZ Free back.

    100 EZ

    12 x 50 Free Fast w/ paddles @ 1:15
    - yeah, ok. Went 200ish pace with a slight kick. Did try on the final one though.

    100 EZ

    4 x 50 Sprint choice stroke @ 1:30
    did 3 Fly, then 1 EZ Free - Flys went for 200ish pace, somewhere around :37/:38ish

    I did a 100 cooldown at this point and got out. They continued on with another kick set of really nothing for the next 15 minutes, but I didn't need that.

    4100 LC Meters

    Overall a very very easy practice. Even Henry had the same thoughts afterward. I guess that means we didn't do it right, huh?? Oh well, I was resting. Leslie would even agree that you don't want to waste yourself 2-3 days ahead of a meet.
  18. Workout 07/10/13: evening

    by , July 11th, 2013 at 12:25 AM (Maple Syrup with a Side of Chlorine)
    Before I forget, I did an easy 1200yds on Monday before work to stretch out my body. I think that I'm about as sore as I was last year following Kingdom.

    Today I helped my father-in-law move in the morning, then had lunch with the family in town at the brew pub. As I was getting ready to head out, the sky opened up (yet again) and it rained hard. I checked the radar and it looked fine for my destination, so I headed off around 3:30. Met with my friend Brent in Williamstown around 4pm, the we drove down to Goose Pond in Lee, MA, for the Wednesday night Berkshire OW swim (my first time this year).

    I swam Goose last year, and loved the swim. Tonight was another great exploration, both in the water and afterwards at the potluck! Brent and I were there first, and then Rick from CT arrived. Rick has really ramped up his OW events over the past year, adding a leg of 8Bridges last month (you can follow him at his blog). The weather was only overcast there, and other folks arrived a bit later. Armed with a couple of swim buoys, we headed out ahead of the group - here is the map of our swim. 1.87 miles in about an hour for us; water temp was 78 at the boat launch and 80 in the middle of the lake.

    We went along the basic course, but farther north to add some distance. One guy was pulling his kid on waterskies, otherwise no other boat traffic on the water, which was a little murky from the recent rain. I did watch plenty of fish dart around below, through the rocks on the bottom of the bowl. We doubled back, but the group had apparently already crossed the lake, so we followed suit. After stopping on the other side for a moment, we heard very faint rumblings of thunder and decided to swim back to our launch point. The blue sky was peaking out, but still cloudy where we were, so it was safe. We finally caught up to some of the group ahead and exited to get dressed and have supper.

    The food was again plentiful, although only 7 (of the 9) stayed to eat. Fresh salads, bbq chicken, watermelon, and cookies were consumed over great conversation. I took a couple of shots here and here.

    After a nice ride back to Williamstown, Brent and I made plans to work out another trip to the Berkshires to join in the great fun. With his encouragement, I will also sign up for the Betsy Owens swim in Lake Placid next month, the USMS 2 mile champs.
    Tags: berkshires
    Swim Workouts , Open Water
  19. Wednesday 7/10/13

    Wednesday 7/10

    PM only SCY

    200 swim
    8x25 @ :30 swim w/ strapless paddles
    4x75 @ 1:30 kick w/ fins last 25 under H2O

    odd: 15M burst from a dive/85 EZ
    even: 35 EZ/15M burst to finish/50 EZ

    15M dive for time (BR, 7.4, 7.7)/35 EZ

    100 EZ

    Total: 3300
    Swim Workouts
  20. 4K: 1500 goal-pace work and 400 IM PR!

    by , July 10th, 2013 at 11:22 PM (Alex's swim journal)
    Yesterday I just barely had time to sneak in 2000 SCY before they closed the Y. I did about 600 in kick, 400 pull work and the rest ez swim or drill... good recovery day routine. Today I hoped to be recovered well enough from Monday's 200 goal-pace workout, to do a little pace work for my longer events: 1500-1650 and 400 IM. The plan was to repeat the 1800-yard set from last Wednesday and add another 1200 pacing the various segments of the 4IM: 3 x 200 fr, 6 x 100 fr, 12 x 50 fr holding goal pace for 1650 on aggressive (for me!) intervals; then 8 x 50, 4 x 100, and 2 x 200 in 4IMO trying to maintain 4IM goal pace... a nice round 3000 of hard swimming: 1000 each in 200s, 100s, and 50s.

    Scotty convinced me to ditch the 2 x 200 in 4IMO at the end and just swim a flat out 400 IM. And I swam a PR by :02... even though I was starting from push! So, I guess my goal-pace is my actual pace, which means I'm going to have to adjust those goal-paces... that's good news! Well, maybe I'll just wait and see how I feel tomorrow first. The difference is mostly in the fly, where my endurance and form are much better than they were a few months ago. Here's what I ended up doing on the day:

    WU (1000):
    400 EZ on 8:00
    4 x 100 on 2:00 (1:26-1:28)--tried to negative split these
    4 x 50 on 1:00 (desc. from :39 to :37)

    MS1 (1800):
    3 x 200 on 3:20 (2:49; 2:55, 2:55)
    6 x 100 on 1:40 (1:23-1:27)
    12 x 50 on :50 (:40-:43)
    --These were a little faster and felt a little more comfortable than last week's set... I went out too fast on the 200s, but didn't feel too bad, still kept my 100s and 50s at a pace 2-3 secs faster per 50 than my goal pace [:45/50 is a 24:45 1650 if I remember correctly]

    MS2 (1200):
    8 x 50 on 1:00 in 4IMO (:44, :47, :52, :51; :55, :53, :43, :41)
    4 x 100 on 2:30 in 4IMO (1:35, 1:39, 1:51, 1:25)
    Masters minute; Scotty goading me...
    400 IM in 6:47

    CD: 400 Ez fr, BK, and 1-arm drill
    TOTAL: 4400 SCY.

    No idea why I swim IMs so much faster after a good threshold workout... except that, maybe, I'm such an endurance junkie that it takes me that long just to warm up. I'm getting to the point where I can swim a decent 100 fly with a fairly even pace... I can go out in :45 and bring it back in 1:35 now, whereas at the state SCY champs I swam splits of :43 and :58 (1:41) in fly on my way to 6:49 in the 4IM. Today I probably swam 1:34 (:45-:49 split)... my back and breast were slower than the state time though. So, I'm finishing the fly faster and with enough energy left over to swim the other strokes decently... rather than just surviving the fly and trying to make up lost ground in bk and free.

    Scotty hates these "pace" workouts... and complained a lot, but I told him to suck it up and stick to it because he has his chance to get me back with his beloved sprint workout later in the week. We'll see... I think I'll complain the whole time about having another "recovery" day every time I "only" have to do sprints