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  1. Tuesday May 21 - Worn Down Tuesday

    Actually got a pretty good night's sleep, but it didn't carry over to a strong workout. My arms were worn out and a little strained - not from swimming, but from all the softball throwing I did for my daughter's team last night. Could feel it in my arms all workout.

    I have rubbed off on Keith - he had started a big ladder when I got there. I joined in and held up pretty well through the ladder (3200 yards), but it was tough after that. I was just slower on everything.

    Ladder - 50 to 400 by 50's and back down (only 1 400 at top) :45 per 50
    200 Kick
    4x100 Alt Back and Free w/paddles on 1:30
    200 kick
    4x200 Back w/paddles on 3:15
    200 kick
    6x50 Alt Free/Back on :50
    200 Kick
    100 Free


    5600 yards
    109 minutes
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  2. Speedo Sighting, Tuesday, May 21

    by , May 21st, 2013 at 03:09 PM (The FAF AFAP Digest)
    I met up with Speedo at Oak Marr today for a swim. He arrived sporting a dinged up shoulder from failure to yield to a tree in his last bike race. Ouch. He is gearing up for mountain bike nationals in July. But he promises he misses swimming!

    Swim/SCY @ OakMarr:

    10 min hottub
    600 various
    200 scull w/agility paddles
    8 x 25 shooters w/fins @ :40

    Main Sets:

    12 x 25 burst + cruise @ 1:00
    -- 8 dolphin, 4 fast hands
    100 EZ

    -- After a couple bursts himself, Speedo went a 24 in a 50 free from a push. Fast for being so rusty. Good thing he didn't go 23 or certain people (e.g., Water Rat) would be gnashing their teeth.

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- odds = free, 10s
    -- evens = back shooter, 9s
    50 EZ

    8 x 50 w/agility paddles @ 1:00
    odds = DPS free
    evens = DPS back
    100 EZ

    Total: 2700


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

    I am still tired from "too much too soon." Thanks, long course, just another reason to hate you. So I dialed it back and worked on "platinum" speed today. I had my parachute out, but resisted the urge to use it. Perhaps tomorrow. I'm going to bag most drylands until after Zones. I think it's too much to add back in both drylands and long course.
    Categories
    Swim Workouts
  3. Strait of Juan de Fuca: a brief history of swimming

    by , May 21st, 2013 at 11:46 AM (Please tap on the glass)
    Some of the greatest advice I’ve ever been given came with an Ikea bookshelf. You don’t have to follow the instructions, just make sure you’ve read them. After decades of diving straight into things, I’m proud to report: I’m learning. The first thought in planning this swim was, “I’ll just do what everyone else did,” working under the assumption that Of Course other people had completed this swim, after all it’s only a 12 mile crossing at minimum. As Christmas 2012 approached, my research had turned up only six successful crossings and over eighty-five failed attempts. What was more shocking is that only three of those attempts took place after the Strait-swimming heyday of the 1950’s. It was clear that I would not simply be hiring the same captain as the last guy.

    A quick disclaimer: There is no guarantee that what I list here is comprehensive, but everything that follows, unless stated otherwise, is as found in primary source newspapers from back in the day. Citations are proudly available upon request. If there is something you know that shakes up this timeline, I want to correct it. Let me know.

    The first recorded attempts on the Strait took place by three unnamed men in October 1933. And then no one followed. Not until August 1954, did Florence Chadwick show up to give it a go, and start the race to be first across. It would be almost a full year and sixteen other attempts before the first person was successful, Bert Thomas of Tacoma, WA on 8 July 1955 in eleven hours twenty-two minutes on his second attempt in two weeks.

    Throughout the 1950s, the route was declared as either Victoria, BC to Port Angeles, WA, or reverse, a distance of 18.3 miles. The route was not set by the swimmers themselves. The route was also not set by amateur oceanographers using the straight-line ruler on Google Earth, with tide forecasts, Excel spreadsheets, and CAD drawings spread out across a Starbucks table. No, these routes were set by the local papers who were giving out cash prizes to the first swimmer to reach the other side, or to the closest, or to the four closest, or to anyone at all who could draw readers and sell papers. Douglas Rivette told the Montreal Gazette before his 1955 attempt, “I thought I might as well turn the hobby to a cash basis if I’m lucky.” For her swim, Marilyn Bell was given $20k by the Port Angeles Chamber of Commerce just for showing up, plus a $10k (1950s dollars!) bonus if she made it. Right? I, too, want to live in that world.

    Another interesting thing about Douglas Rivette: he was a “deaf-mute linotype operator” who started swimming as therapy for the polio he had at age two. Yeah. Every one of the swimmers I’ve read about in connection with this swim has a wild story. There are the recognizables of course: Florence Chadwick, Marilyn Bell, and Cliff Lumsdon. There were a few regulars: Ben Laughren (1 for 12), Amy Hiland (1 for 4), and “Bill Muir, the Saanich surveyor” (0 for 8, and that’s what the papers always call him). “Big Ben” Laughren weighed 274lb and ran a burger joint in Victoria where kids heard their first Dave Brubeck. Rev. John Donelon was a Roman Catholic priest from Toronto. Marilyn Bell is constantly referred to as a “Toronto schoolgirl” despite her impressive resume. Then there was a guy who jumped in and gave up after 40 minutes because of the cold. The spectrum of backstories is broad. Just a bunch of regular people doing crazy impressive things. Come to think of it, this is still the rule in marathon swimming.

    By the end of 1957, three men and two women had made it across. And in 1957, as abruptly as it began three summers ago, the attempts ceased. One more try in 1966, this time by Robert Cossette, was abandoned after two hours thirty four minutes. Then silence. Did the papers just give up in 1958? Did they spend the whole century’s swim budget in three summers? Did the swim really just fall off the radar like that?

    Seemingly out of nowhere, legendary marathon butterflier Vicki Keith, takes on the Strait in 1988 in her traditional style, and wins. Her 14 hour swim was epic, and not just because it was butterfly. Hoping to learn everything she knew about Juan de Fuca, we spoke by phone this past March. She told me she chose her route, the traditional Victoria to Port Angeles route, not because of the money (of which there was none by this time), but to follow the route Cliff Lumsdon took over thirty years earlier. A stranger to cold water by no means, the end of her swim is a glimpse into a marathon swimmer’s dedication. As she neared the US coast, she recalled what her crew later detailed: she’d take one stroke of butterfly and then stop, unconscious in the water. Moments later, her movement resumed and she’d take another stroke. Then stop again. She laughed on the phone, remembering how disorienting it was to have to ask, back on dry land afterwards, “did I make it?” She did, or course.

    Another eleven years go by, and in 1999 Peter Urrea makes the next and most recent recorded attempt at the Strait. Getting in touch with Peter is a great example of how warm the open water swimming community is, but that’s another story. We also spoke in March because, although he did not complete his swim, he did last 14 hours in those cold waters. From a planning point of view, our conversation was not as helpful as I’d hoped. He hired a logging tug (the boats that pull hundreds of meters of floating logs down the Fraser and across the Salish Sea), but he advised against repeating it. He was a bit unclear on his tides, swim plan, and route. But his story! His story was just as amazing as the rest. His swim did not end because of a physical or mental breakdown. It stopped because of whales. It turns out, when you get surrounded by a pod of killer whales and can’t swim anywhere, you start getting cold fast. And when those whales start bumping you, and your captain loses confidence that the entire pod is salmon-eating whales, but may have some mammal-eaters in it…well, you get pulled out of the water. Nobody wants to be an Orca chew toy.

    The directions to successfully cross the Strait of Juan de Fuca are just as clear as that Ikea bookshelf’s. I know it can be done because it has been done before. I’m pretty sure I’ve got the right tools (they were all in that little baggy). But I’ll be damned if any of it sets me in the right direction. But I’ve got a general idea of what the final product should look like and learned a few of the dos-and-don’ts. Plus, I’m an engineer. Just a few exhausting hours and it will be all put together. Here’s to hoping it doesn’t collapse.

    Here’s the record book to date:

    1. Bert Thomas - 8 July 1955 (11 hours 10 minutes)
    2. Cliff Lumsdon - 17 August 1956 (11 hours 35 minutes)
    3. Amy Hiland - 18 August 1956 (10 hours 51 minutes)
    4. Ben Laughren - 18 August 1956 (10 hours 17 minutes)
    5. Marilyn Bell - 23 August 1956 (10 hours 38 minutes)
    6. Vicki Keith - 10 August 1989 (14 hours, butterfly)
    7.

    [Correction: While the above post remains unedited, as of 17 July 2013 I understand Fin Donnelly MP (Coquitlam, BC) crossed the Strait in 10 hours 15 minutes on or about 17 August 1994.]

    Updated July 17th, 2013 at 07:32 PM by andrewmalinak (Correction)

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  4. Sarasota Y Sharks Masters 5:30 AM Workout -05/22/2013

    by , May 21st, 2013 at 11:09 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    4 X 50 faster 1:00

    8 X 50 kick 1:10
    1 x 100 easy swim

    6 X 100 2:15
    #1-5: swim @ 85/90% choice
    #6: easy

    10 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    LCM
    4 X 200 free 3:30
    Fins optional

    WARM DOWN: 4 X 50 easy

    3550 Y/M
    Categories
    Swim Workouts
  5. 05.21.13 - Tuesday workout

    by , May 21st, 2013 at 11:09 AM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and my son, Carlile. Roger had told me yesterday that the summer swim team was looking for 15-18 year old boys. After talking w/ the coach, it seems that they are mostly interested in 15-18 year old boys that swim fast. My son took an interest in the challenge. They can't really teach him the strokes he doesn't know (butterfly and backstroke) and don't have room to accommodate him while he gets up to speed. So, for now he is going to swim with the old guys. The big test is whether or not he will wake up early in the morning. He was ready to go today. I think he did really well for his first time back in the pool in a couple years. Hopefully he will keep improving over the week and will be able to move on w/ the team soon.

    SCY

    600 Warm up

    3 Rounds of:
    * 25 Fly - :40, no breath
    * 25 Fly - :40, 1 breath
    * 50 Free - :40
    * 100 Pull - 1:20
    * 200 IM - 3:40 Up/Down Kick (:20) - add kick if more than :20s rest
    1:00 Break
    Timed 200 IM Kick (3:30)
    50 Easy

    3 Rounds of:
    * 25 Free - :40, no breath
    * 25 Free - :40, 1 breath
    * 50 Fly - :40
    * 100 Free - 1:20
    * 200 IM - 3:20 Up/Down Kick (:20)
    1:00 Break
    timed 200 IM Kick (3:23)
    100 Easy

    4 Rounds of:
    * 2 x 25 - :30 Hard, IM Order by round
    * 100 Pull - 1:30
    50 Easy

    4 x 25 No breath - :40
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    10 x 50 Kick w/ Fins - 1:00, Odds underwater sdk

    50 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  6. 5/21/13

    by , May 21st, 2013 at 08:51 AM (Trying to Train Smarter, Not Just Harder)
    First day of "taper" - on the weights anyway. Made the mistake of doing weights on Sunday morning & not swimming to loosen up afterward - still feeling the lovely achy results of that this morning. It took me almost the entire 5000 yesterday to not feel achy, woke up this morning again feeling achy. Brother - you would think I would know better!

    So, yesterday we had an actual FUN practice - I don't remember all of it, but the main set(s) were:
    8 x 150 @ 2:30, Free/Stroke/Free IM order
    12 x 50 @ :55 & 1:05, 3 Free & 3 Stroke

    Today was "1/2" weights - meaning I went around the circuit only once, then off to the pool to loosen up. Pleasantly surprised to see Jenna & Ali there, but they were 85% of the way through their workout when I arrived, so I still swam solo:
    7 x 300:
    back/free;
    pull no paddles,
    kick,
    drill,
    pull w/paddles,
    breast/free/breast, and
    3 x 100 IM no free straight
    2100 sorta easy, but just what I needed with achy shoulders.

    Applied Traumeel to the arms & legs & will get a massage tonight & should be good to go tomorrow. Now if only they would get the LC pool temp as cool as the baby pool! Something's wrong there. . . .
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  7. Strong backstroke today

    by , May 21st, 2013 at 07:47 AM (Mixing it up this year)
    Just felt so good on my main set today. Could really feel the water and had alot more strength than I expected especially as I got further into the set.

    As I get older I find myself needing longer warmups and warm downs. Wish I were still young.

    500 free
    500 free kick w/zoomers

    10x100@2:00 as 50free/50back w/paddles went 1:52, 1:48, 1:46, 1:46, 1:45, 1:45, 1:43, 1:42, 1:43, 1:42

    500 free ez w/snorkle
    400 free kick w/zoomers
    100 free w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  8. Monday, May 20th - 250 by the End of the Week

    Started this week with the goal of reaching 250 miles by the end of the week. 10+ miles - 4 workouts - should not be a problem.

    Got to the pool and synched in with Keith doing 100's. He stayed through the first set of 50's. Then I was on my own.

    8x100 Free on 1:30
    150 Back
    5x200 Free on 3:00 (2:37; :37; :36; :37; :35)
    150 back
    350 Kick
    10x50 5 - Fly/Free and 5 -Breast/Free on 1:00
    100 Kick
    5x200 Back w/paddles on 3:00
    10x50 5 - Free 5 - Back w/paddles on :50
    10x50 Alt Free/Back no paddles on :50
    4x100 Free/back hard w/paddles on 2:00
    (1:12;1:20; 1:15; 1:17)
    50 Free

    5500 yards
    104 minutes
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  9. 5/20/13

    500 mix up
    5 times through
    -3 x 25 kick (ez,sprint,ez) r/10
    -50 drill r/15
    -75 swim @ 85%
    -went odds br, evens bk

    400 swim (cruise focus on fast turns) r/30
    4 x 100 bk @ 1:50
    300 swim (cruise focus on streamline off walls) r/30
    4 x 75 br @ 1:30
    200 swim (cruise focus on dps)
    4 x 50 br @ 60
    100 swim (cruise focus on perfect form)
    4 x 25 fl @ 30 sprint

    200 pull breathe 3/5/7/3 by 50
    300 (50 fr,50 bk,50 double arm backstroke)

    4000

    First of all, my heart goes out to those in Oklahoma. We have hurricanes here but we have a weeks notice. Wow, what a tragedy!
    For the. first time in a long time I really felt strong in water today. Not exactly fast but strong amd powerful. only a couple more weeks to put it all together and hit the road for Sarasota.
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  10. 5/20/13

    500 mix up
    5 times through
    -3 x 25 kick (ez,sprint,ez) r/10
    -50 drill r/15
    -75 swim @ 85%
    -went odds br, evens bk

    400 swim (cruise focus on fast turns) r/30
    4 x 100 bk @ 1:50
    300 swim (cruise focus on streamline off walls) r/30
    4 x 75 br @ 1:30
    200 swim (cruise focus on dps)
    4 x 50 br @ 60
    100 swim (cruise focus on perfect form)
    4 x 25 fl @ 30 sprint

    200 pull breathe 3/5/7/3 by 50
    300 (50 fr,50 bk,50 double arm backstroke)

    4000

    First of all, my heart goes out to those in Oklahoma. We have hurricanes here but we have a weeks notice. Wow, what a tragedy!
    For the. first time in a long time I really felt strong in water today. Not exactly fast but strong amd powerful. only a couple more weeks to put it all together and hit the road for Sarasota.
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  11. Monday 5/20/13

    Monday 5/20

    AM only SCY

    500 swim
    400 pull w/ buoy only

    20x25 @ :35 under H2O kick w/ fins
    3 EZ/1 FAST
    2 EZ/ 2 FAST
    1 EZ 3 FAST
    4 EZ
    4 FAST

    4x200 @ 2:40 D1-4 (2:14, 2:11, 2:07, 2:04)
    4x100 @ 1:20 D1-4 (1:08, 1:05, 1:03, 1:00)
    4x50 @ :40 D1-4 (:32, :31, :29, :28)

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  12. Monday, May 20

    by , May 20th, 2013 at 04:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 50 scull w/agility paddles @ 1:15
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 540 caterpillar fly drill @ 1:10
    8 x 50
    odds = DPS free
    evens = kick
    100 EZ

    Total: 1800


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

    I woke up after finally getting a good night's sleep ... and was exhausted. Dunno, I guess the combo of re-starting weights and long course simultaneously does not agree with my body. Or maybe I shouldn't have done 4 long course workouts in a row. So I just did an EZ swim today. I can't get to Mason tomorrow bc of an eye appt, so I guess it will be SCY again. I hope I wake up with more energy.
    Categories
    Swim Workouts
  13. Monday, May 20, 2013

    by , May 20th, 2013 at 03:49 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 77
    Sunny, humidity at 82%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU

    *Set 1*
    3000 FR Ladder Swim as;
    200 Steady, 100 Fast
    200 Steady, 200 Fast
    200 Steady, 300 Fast
    200 Steady, 400 Fast
    200 Steady, 300 Fast
    200 Steady, 200 Fast
    200 Steady, 100 Fast
    ---200 BK Swim

    *Set 2*
    1500 FR Ladder Swim as;
    100 Steady, 50 Fast
    100 Steady, 100 Fast
    100 Steady, 150 Fast
    100 Steady, 200 Fast
    100 Steady, 150 Fast
    100 Steady, 100 Fast
    100 Steady, 50 Fast
    ---200 FR as 2(50K/scull, 25RA/25LA) w/fins-snorkel
    ---4x100 FR on 1:45 w/ fins *1:20s DPS SPL/22-24

    *Set 3*
    3x300 FR on 2:00 min rest w/fins as:
    3x100 on :10 rest *1:13, 1:14, 1:14
    1x300, *3:46
    3x100 on :10 rest, *1:12, 1:14, 1:13

    Warm Down
    200 EZ BK/FR
    Dryland bands

    Comments
    I have been struggling in my workouts from the last week of April. During the last two weeks I felt when swimming I had aged 10 years as my training times were getting slower, my arms and legs aching, and perceived effort was distorted. In swimming FR, 100s at 1:16 effort were 1:19/1:20, 200s at 2:32 effort were 2:44, etc. Then just last week I did a 800 TT in 11:10, far off the 10:42 in early April. I just seem to be regressing getting slower and slower. I did have an on/off stomach virus that kept me out of the water several days. My annual checkup with my doctor is in June so I certainly have my list of items to discuss. For now, I will continue making my best effort along with participating in the Pan Pacific Championships in June.

    I felt better in the water today than the last two weeks and was actually able to swim more than 4000 meters. Swimming FR as steady/fast seems to help me from getting lost and falling apart, with being able to recover with steady swimming after a harder effort. But still on the fast 300 and 400 it was an effort to keep my stroke strong in the last half when my arms start aching again.

    When warming down after set 2, I saw my friend Jose warming up in the far lane. We found two lane side by side and I finished his warm up with him, and then we did set 3 together. Now I have to put on the fins to stay with him and do the times I was doing up to about four weeks ago. Even then, it was challenging and fun to swim it together.
    Categories
    Swim Workouts
  14. 5|20|13 SCM


    WARMUP

    650 free WFPS

    WORK
    hypoxic free - 10 x 25 @ 1:00 WFSP
    • 13 - 14's

    flutter kick - 8 x 25 @ 1:00 WS
    • 23, 21, 22, 22, 23, 24, 25, 31*

    RECOVERY
    glides, both DFS and FAP
    • 8 each

    WORK
    hypoxic DKF - 8 x 25 @ 1:00 WF

    • 13 - 14's


    *ouch

    Plan to gradually increase rest intervals and intensity over the next month. Need to catch up with my Swimming Fastest reading, only covered 20% thus far.

    Just realized I need to hurry up and register for classic city LCM meet, it's less than two weeks away.

    Updated May 20th, 2013 at 02:10 PM by __steve__

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  15. Workout 05/20/13: noon

    by , May 20th, 2013 at 01:56 PM (Maple Syrup with a Side of Chlorine)
    Had a productive and busy weekend at work, and now I have vacation until after Memorial Day

    200 Fr/200 BK/200 IM drill
    4 x 50 on :50 (burst and cruise IMO 12.5 yds, then DPS the rest)

    4 x 100 on 1:20 (snorkel and Agility Paddles)
    4 x 25 IMO on :30
    1 x 400 on 5:30 (snorkel)
    4 x 25 IMO on :30
    4 x 50 on :45, into 4 x 50 on :40
    4 x 25 IMO on :30
    2 x 200 on 2:40 (snorkel and pull buoy)
    4 x 25 IM order on :30

    4 x 75 on 1:20 (25 kick, 25 IMO "perfect stroke", 25 pull w/ buoy
    50 loosen
    4 x 75 on 1:15 (as above)
    50 loosen
    4 x 75 on 1:10 (as above)

    1 x Noah's Ark, but used the last 100 as loosen and out
    (Solo/Rec/4300 yds/80 min)
    ------------------------

    The water, although a tad warm, felt soo good today. I same the main set from the Masters workout over the weekend, which has a nice mixture of distances and focuses all the while pounding out 4 x 500 pretty much on base. Since I was able to get into the adult swim early and it was quiet, I added the 75 set at the end.

    As is customary, the weather for the week is not all too great, but I have plans to work on some outside projects (firepit, two raised-bed gardens, some landscaping) so no big deal if I get wet. Swim-wise, I am on pace to ramp up yardage by committing to at least four one-hour practices a week including one long swim in preparation for OW season and the Kingdom 10 mile swim the first weekend of July. I would like to hit Lake Paren before the end of the week for a cold first splash of the year. Also, the meet from April has been correctly uploaded to the meet database - results are here: http://www.usms.org/comp/meets/meet....=20130427vermY
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -05/21/2013

    by , May 20th, 2013 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 3:00
    2 X 250 4:30
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100 swim

    8 X 100 2:00
    Pull free or swim IM

    2 X 200 Broken @ race pace 7:00
    Broken :10 A 100
    1 X 100 easy swim

    3 X(start-turn-finish drill

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  17. What I Wouldn't Do for a Holocaust Cloak

    by , May 20th, 2013 at 11:21 AM (Chicken's Nuggets)
    What a difficult month it's been. A horror.

    Work, exams, assignments, litigation, catastrophic flooding to my house, unrequited love .....and some news yesterday made me sick to my stomach.

    I worked at the gym until 12.30 and then came home, had lunch with my kids, mowed the lawn, crying like a baby the whole time. A lawnmower will drown that stuff out.

    I unwillingly live way out in the smug conservative desolation of the western suburbs of Chicago, and havent' had time to make the trek to my beloved Promontory Point since March.

    I went.

    My dear friend Evmo was not b-s'ing when he said an immersion was in order. I sent the kids to their babysitter and drove in for a dip. I sped like a demon. Sometimes it's nice just to take the lid off and let Nigel, my Mini, rip. And hope there are no cops. I was lucky this time

    The Point was alive and throbbing with people out in the beautiful weather (20 degrees cooler than festering Naperville!). When I finally parked and walked out to the Point, here's what I saw

    Click image for larger version. 

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    Sublime.

    If you are a born and bred beach baby from Australia, relocated many years ago to a cornfield in the arse end of Illinois, you'll understand the emotional reaction I experience every single time I see this.

    I took the temperature. 60. Goddam. Walked around to the north side to see if anyone I knew was there could watch my stuff. No, but this was the view.

    Attachment 7555

    I needed a wee and it was getting late so I just dumped my bag and got in. No cap, no goggles.

    it was like i'd stripped off my clothes and slipped between a pair of cool, smooth sheets.......

    Updated May 20th, 2013 at 04:32 PM by Chicken of the Sea

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    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  18. 05.20.13 - Monday workout

    by , May 20th, 2013 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Ended up taking Saturday off. Saturday morning just didn't start well and the day was packed with kid's events. I thought about swimming Sunday but a solo workout didn't seem appealing and I was short on time anyway. Turns out I really just needed some rest. Felt better this morning than I have in a long time. Gives me a lot of confidence going into a taper meet in a couple of weeks.

    SCY

    600 Warm up

    6 x 50 Free - :45
    Rest
    8 Rounds of:
    * 100 Free - 1:10 (1:05, 1:05, 1:05, 1:05, 1:03, 1:03, 1:03, 1:01)
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy
    Felt like I had paddles on for the 100 frees. Really strong today. Only problem I had was that I got sloppy when I tried to increase my stroke rate.

    400 IM Kick Timed (6:55)
    100 Easy
    400 IM Timed (5:21)
    50 easy
    I think 5:21 is a drag suit personal best. It's not far off my meet time of 5:08. Fly was very smooth and somewhere around 1:12-1:15. I was able to put a little distance on Roger but it didn't take him long to catch me on backstroke.

    4 x 25 No Breath - :40
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    2 Rounds of:
    * 50 Fly - 1:00
    * 50 Bk - 1:00
    * 50 Br - 1:00
    Cruised the first round and then swam hard on the second (:34, :40, :37)

    200 Cool down

    (4850 Total)
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    Swim Workouts
  19. Week 34 - Monday

    by , May 20th, 2013 at 08:44 AM (After a long rest)
    Woke up before the alarm was scheduled to go off this morning. I was pretty tired, but got up and headed to the pool 5 mins earlier than usual. The senior racer group coach was already at the pool so I got in few minutes earlier than normal. I had a great workout and felt strong throughout.Warm up400 free with snorkel8x50 drill alternating catchup and finger tip drag drill on 50Main set8x200 pull descend 1-4, 5-8 on 2.30100 easy8x100 kick with fins on 1.308x50 alternating drill, build on 1 min10x50 on 45 holding 33 paceWarm down200 easyTotal 4400 metersToday was one of those days where everything felt good and strong. I went 2.15,2.13,2.11,2.09, 2.16,2.13,2.11,2.08 on the descending 200 pulls and felt strong. In fact on the last 200 I ran into some traffic and think I could have gone quicker. The 100 kicks we were told to do them on 1.40 but I felt good so dropped the time on these, and held about 1.10 pace with fins. The build 50s I was around 33-34, and the final 50s I held consistent 33s.

    Updated May 20th, 2013 at 10:02 PM by StewartACarroll

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    Swim Workouts
  20. So disappointed Saturday so had to make it up today

    by , May 20th, 2013 at 07:39 AM (Mixing it up this year)
    Saturday morning I get to the Y ready to swim and get paged, my system had crashed and I needed to get it back up. Had my laptop in the car so I just sat in my car for 2 hours working remotely. Finally get to a point where the critical sysems are back up and the ones down no one would notice till monday so I could address those later. I also had a vendor handling another one.

    So I get out of the car to go swim and here come the guards "Someone pooped in the pool, we are closed". I thought of driving to Savannah but then remembered they were going to be closed at noon for Make a Splash. So Disappointed!

    I could have gone to swim yesterday but after poop in there I would rather not yet.

    Today became make up the yardage day.

    500 free
    5x100@2:00 free w/snorkle
    5x400@7:00 free w/paddles & bouy went 6:25, 6:27, 6:26, 6:27, 6:16
    500 free kick w/zoomers
    500 drills w/zoomers EZ

    Total 4000 meters
    Categories
    Swim Workouts