Swam alone today - it's a lot easier to maintain pace when you swim with someone else. Occasionally I would try to pace myself off of Peter in the next lane - that would last for about 50 yards and then he was gone.
5x200 free on 3:00
5x100 back on 1:45
5x100 free on 1:30
5x200 back pull on 3:15
5x100 free pull on 1:30
10x50 back pull on :50
10x50 free pull on :45
Updated June 22nd, 2012 at 09:33 PM by David W Cochran
One of the joys of summer for open-water swimmers is the many opportunities it brings to root for friends and swim buddies as they spread out across the globe to attempt great things. Today I went out to Brighton for a morning swim and breakfast-on-the-sand with fellow CIBBOWS swimmer Eileen, who departs tomorrow for Dover. Last weekend at Brighton, I got a race report from Gilles, who recently returned from an 8-mile swim in the Great Salt Lake. As the weeks pass more and more of our crew seem to head off for their own big adventures, knowing they have fans back home who are cheering them on from afar who will be eager to hear about their swims on their return. OW swimming is addictive in more ways than one—I don’t know any marathon swimmers who are not also marathon swimming fans. I have watched the little GPS tracks and rooted for the success of folks I’ve never met—it’s easy to get caught up in the audacity and bravery of many of the swims going on around the world, and to really want to see them succeed.
Closer to home, the Manhattan Island Marathon Swim is this Saturday, and I have the privilege of crewing for my friend John, who was also my relay-mate in last year’s event. It will be fun to get to see his swim firsthand, and to be able cheer him on in person. In addition to John, several other CIBBOWS buddies will be in the water, along with many other distinguished swimmers from around the world. They’re already trickling in—I met Roger from South Africa out at the beach today, and swam with him for a bit. One of the fun things about being in the city during MIMS is meeting swimmers from all over the globe, and hearing about events and places that might be fun to plan future swims around.
My own swim today was very sociable. I swam with several others (Eileen, Roger, John, Caitlin) at several points during my swim, and stopped frequently to chat. The water is definitely getting warmer—in a few places it seemed uncomfortably hot—and I spotted my first big jellyfish of the season. There was a fair lot of seaweed and plankton in the water, but visibility was still good. With small rolling swells the going was easy in both directions—it just felt like a nice lazy swim on a hot summer day, very pleasant. And with temps getting into the 90s today, the water was definitely the place to be!
Swim/LCM w/Susan @ Rockville:
8 x 50
odds = 25-45 m UW on back + cruise
evens = 25 UW on belly + fly or breast drill
-- all on chatty sprinter interval
5 x 100 smooth backstroke
3 x (50 AFAP + 100 EZ)
back, breast, back kick
1 x 50 back @ 100 pace
RC exercises, 20 min
Nice dip in a cool pool on a ridiculously hot day! Now I'm off to a S&T clinic. I resent having to go to those every two years. Such a waste of time.
I squeezed this solo workout in after summer school and right before the senior swimmers started. I was really hungry but working hard to get as much in as I could in 60 minutes.
**500 Freestyle wu pace
**400 IM moderate
**300 freestyle pull w/paddles
**200 IM hard
**100 IM easy
:20 rest between each
**12 X 100 Freestyle descending each interval of 4(1:50 / 1:45 / 1:40)
**4 X 75 IMRoll @ 1:30
**4 X 50 Free @ :50
**Kick till I had to get out (200)
I've got 1 week of summer school left and then I'll really have a few weeks of summer break!
I'm starting to get excited about scy nationals in Indy next spring! I'll be going for pr's while on beta blockers. I'm resigning to the fact that life comes in stages and one should be thankful for what they're given and make the best of whatever they get. This is my new mantra!!
I swam during my lunch break today instead of the usual 6:00 am workout. Was a nice sunny day, slightly cool with a light breeze. Great day for blowing bubbles and working on my tan with a few fast 25's thrown in.
Taper, Day 3.
Warm up (800)
200 alternating 75 free/25 back
100 IM Kick
100 Dolphin kick on back
200 drill, alternate 25 free/25 back, long walls
100 pull back
100 swim alternating 25 back/25 free
Main Set #1 (900)
8 x 100/2:00-2:15; with fins
#1-2 free DPS
- - around 1:20 with 15 SPL
#3 free, 1st and last 25 fast, w/ strong breakout and finish
- - around 1:20
#4 smooth free
#5-6 back DPS w/strong underwaters
- - around 1:35 with 16-17 SPL
#7 back, 1st and last 25 fast, w/ strong breakout and finish
- - around 1:28
#8 smooth back
Main Set #2 (500)
8 x 25/1:00 shooters w/fins
- - alternated dolphin on belly and on back, was around 20-22 on most
12 x 25/45, odds long kick outs, evens sprint finish
- - rotated fly-back-free, did 1-3, 7-9 with strong breakouts; then 4-6, 10-12 with strong finishes
300 easy alternating free and back
Total: 2500 meters
Updated June 20th, 2012 at 06:13 PM by poolraat
At home with Susan.
4 X 100 @ 1:50 25 drill + 25 swim
4 X 100 @ 1:40 gentle descend (descended from 1:13 - 1:08)
Set I (800 set / 2000 total)
4 x 25 @ :45 underwater SDK w/fins
6 x 50 @ :50 dolphin on back w/fins - 25 AFAP + 25 easy
6 x 50 @ 1:05 kick w/o fins 25 AFAP + 25 easy
4 x 25 @ :45 underwater SDK w/fins
Swim Set (2000 set / 4000 total)
1 x 500 @ 7:30 (went 6:12)
2 x 250 @ 3:45 (went 3:05, 2:59)
4 x 125 @ 1:50 (went 1:34 - 1:28)
5 x 100 @ 1:25 (went 1:13 - 1:10)
Set III (250 set / 4250 total)
1 x 25 fly @ :30
2 x 25 back @ :30
3 x 25 breast @ :30
4 x 25 free @ :25
** 4300 yards **
This was an interesting workout. I felt stiff and sore yesterday, and really didn't feel like swimming when I got up this morning but I told Susan I would meet her and I hate no-shows so I went*.
Soren pointed out yesterday that my freestyle timing was off - that I was starting my pull too soon relative to the position of my recovery arm. I decided to really work on that today, so for the 4 X 100 drills during warm-up I did a 25 of catch-up drill with closed fists to help me really notice my arm position, and a 25 of cheating catch-up (delaying the start of the pull until the recovery hand is about eight inches from the lead hand). I was surprised that my times on these very relaxed drill 100s were about what I usually go for a moderate 100 in practice, so I decided to overemphasize delaying the start of the pull for the main set.
I used a pull buoy but no paddles on the 500 so I could focus on my arms and hands even more and purposely kept my stroke rate down, so I was very surprised when I stopped and saw that I had gone a 6:12 - faster than my only masters meet 500. I used the pull buoy for some of the remainder of the set and swam some, but I was surprised at my times given my percieved level of effort for the entire set.
I guess I need to focus on technique more often
* I wonder what it says about me that I would have blown practice off if I had planned to swim by myself, but I went because I didn't want to inconvenience someone else? Whatever it says, I think this is the reason that I was never able to keep at swimming for more than a month or two without stopping when I was trying to swim by myself.
100 LCM Fly, 1:05.92 (Club record), 3rd Place (out of 50)800 LCM Free, 9:41.82 (Canadian, Provincial, and Club record), 4th Place (out of 87)400 LCM Free, 4:39.51 (Canadian, Provincial, and Club record), 5th Place (out of 94)200 LCM Free, 2:09.85 (Canadian, Provincial, and Club record), 6th Place (out of 151)100 LCM Free, 58.87 (Club record), 13th Place (out of 211)
SCY @Fort Myers Aquatic Center
Air temp of 84, pool at 79, 100% water clarity.
Overcast cloudy skies with humidity at 95%
Rain/Thunderstorm forcast is 70% all day
3x100 on 1:45 desc 1-31:10, 1:08, 1:07
1x2000 FRTime - 23:51
4x500 on 6:30
EZ 200 FR
Felt a bit weaker than yesterday, but was able to establish effective stroke efficiency and tempo with focus on relaxing shoulders/elbows, soft catch, steady rotational follow through with firm solid kick holding a linear body core postion.The 2000 time reflected that I just cruised it because I was distracted by the kids on the other side of the lane doing cannon ball runs, and I was not sure if the timing was intentional with my flip turns coming in and pushing off each 50 - a bit of OW shock waves.In the 500s, I made more effort on the last two, as the campers were whistled out by the lifeguards. Did the warm down quickly, got out as the clouds were looking ready to break open.Just as we were in the car leaving the pool, it began to rain really hard - and the second wave of YMCA campers were in the pool leaving their bags and stuff on the uncovered bleachers!
SCY @Fort Myers Aquatic Center
Air temp of 88, pool at 79, 95% water clarity.
Overcast cloudy skies with humidity at 85%
1x4000 FR Straight Swim
1000 DPS2x500 5k pace + Neg 2nd 250 per 5005x200 desc each 200 by 50 1-4 as 50-85% effort10x100 as 50 cruise/50 at 90% effort
EZ 200 FR
Today was the first day back from three-day break from the Disney weekend trip. As usual - the FR stroke felt stiff in warmup and first 500, then found a smooth steady rhythmic rotational tempo. I like to do a straight FR swim with variable pacing to re-start daily swim sessions.The next six weeks until our kids return to school, I will be busy managing their summer activities in addition to my own work, so my swimming focus will be to swim when possible, between 45 to 60 minutes. My daughter likes FMAC as some of her friends are there also, so I will need to navigate the YMCA camp kids, and other recreational swimmers - but the lifeguards know me and are pretty good about clearing a lane that I can use, so I keep the sessions basic and short.Disneyworld was good on Sat (Magic Kingdom) and Sun (Epcot & Hollywood Studios), but Monday the crowd level at Magic Kingdom was 9 of 10 by 1pm, Fast Passes were up to 7-8pm, and the temp was 92! Needless to say we were leaving by then. Each day my daughter and friends were full of energy running in, and then some had to be carried out when leaving.Actually, both my wife and I wished we could have been carried or at least ride on something after three days of walking around the Disneyworld Parks - my legs have never been so tired and sore...
Updated June 20th, 2012 at 07:35 PM by fdtotten
Wed June 20th 2012
Didn't set alarm, went to bed late last night, over slept,
dove in 40 minute late, but it's taper time so no worries
Nats are 2 weeks & 2 days away
FRI 4 IM, 50 fr
SAT 100 fr, 50 bk
SUN 50 br, 2 IM
was planning on driving to Omaha, but need to be home Monday morning so I booked a flight
LCM main pool
6:00 to 7:30 dove in 6:40
swam with Jim, Whitney, Mary, & Keith
Beside Alex Mike, Tyler & Chris
Warm Up (LCM)
Main Set (LCM)
6 x 50 20 sec rest / regroup lane
4 x 100 fr on 1:35 hold 800 pace
went 1:13 - 15
8 x 50 BR on 20 sec rest (about 1:15)
odds swim strong went 43's & 4's
4 x 100 fr on 1:35 held 12 & 13's
Did a few press outs after practice
~ ~ ~ ~ ~
2012 Meets & Events
Thu Jul 5 - 8, 2012
2012 USMS LCM Nationals
Order of Events
Qwest Center, Omaha, NE
Sat Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX
Updated June 20th, 2012 at 12:53 PM by ande
200 FR/100 BK/200 RIM drill
4 x 200 FR Pull with buoy on Base (2:40)
4 x 50 kick on :55
1 x Noah's Ark (last 200 was loosen and out)
I slept in a bit today and missed the Tri Train during my swim before work. Started off with other swimmers about pool options with the Rec closing July and August for pool building repairs. More and more I am seeing that these months will be more of a rest for me than anything - I can get into the outdoor pool in Hoosick Falls 8:30-9:30am, or hop in some lakes. It'll be good to not be so focused on swimming 5-7 times a week by dropping down to 2-3 times a week, especially after the couple of events in July are complete.
Swim in today before work, and tomorrow I will dry since I am working the whole time the Rec is open. I'm planning on a double on Friday and hopefully a splash with the Master's group on Saturday, but we'll have to wait and see how the rest of the week plays out.
Swam w/ Dave and Dave. Back is improving drastically. Hopefully it will be "healed" by the weekend.
400 warm up
400 Free - 6:00 (4:55)
400 Free - 5:45 (4:55)
400 Free - 5:30 (4:55)
400 Free - 5:15 (4:50)
Tried to stay under 1:15 pace.
4 Times through:
* 4 x 75 - 1:10 convert free to IM
400 Free Timed (4:42)
Shooting for a 4:40. Dave paced with me all the way through this one. Thought I could drop him a couple times but he hung on and outsprinted me to the wall.
16 x 50 Pull - :50 2 Easy/2 Hard
Kept hard at :30 or better. Last one was about :26.5. I'm starting to get a better turnover and the times are coming down slowly.
100 Cool down
Did ok today but was not paticularly fast today. My fly could only last about 25m then I had to revert my to 200 pace stroke.
1000 free first 100 was tugging on lane lines so that the guards could tighten things up
6x50@1:15 burst + cruise odds fly evens&cruise free
6x50@1:15 kick w/fins as 25 90% + 25 EZ
25 AFAP from block fly went 18
25 AFAP from block fly went 19
50 AFAP from block fly went 47
100 90% fly from push went 1:51
Total 2600 meters
AM only LCM
900 swim (200 swim/100 IM k/dr/sw by 100)
2x400 @ 5:30 NS pull w/ buoy + paddles
4x100 @ 2:00 kick
1x300 @ 4:00 strong w/ opposite fin + opposite paddle
Swam with Ray and Keith and at the end I joined the big guys (Peter, Dave and Dave) for some 50 yd sprints. Ray has lost some weight and gained some speed. At least I pretty much kept up with him.
2x300 on 4:30 (4:00-)
4x150 on 2:30 (1:55's)
8x75 on 1:15 (:55's)
4x100 Back Pull on 1:40
24 x 25 shooters w/MF @ :35-40
-- 8 back, 8 belly, 8 twirling
Fly drill set:
3 x through w/MF
50 chest press fly @ 1:00
50 caterpillar fly drill @ 1:10
50 dolphin kick on back @ 1:00
50 single arm fly @ 1:00
8 x (25 up tempo swim @ :30 + 25 EZ @ :45) w/fins
50 EZ between rounds
round 1: free, 12 high-13
round 2: breast, 14 high-15
round 3: back, 12 high-13
Acupuncture/Cupping, 45 min
I messed up and did 3 rounds on the last up tempo set instead of 2. I've ruined my taper! Not really, but I thought it was funny that I forgot what I had planned.
Still struggling with sleep and shoulder pain. I knew those 5:45 am wake up calls last weekend would cause me to wake up early for awhile. Not sure why my shoulder is protesting so much. It was much better for awhile after Greensboro Nats. I wonder if it's at all related to dropping upper body weights? I hope I've just been sleeping on it wrong. And I suppose it could be inflammation from the PRP. As a precaution, I went back to acupuncture today and will do a few more sessions before Omaha. I would prefer not to be in pain (again) for another nationals. 2+ weeks to go.
I'm much happier with the timeline for my events at Omaha than at Greensboro where I had the first non-distance event every day.
50 free: 11:55 am
200 back (100 split): 1:05 pm
50 back: 2:05 pm
50 breast: 11:00 am
50 fly: 2:50 pm
I think I'm going to take a couple weeks off from the pool after Omaha.
Off to do more RC exercises.
Updated June 19th, 2012 at 10:39 PM by The Fortress
I got to Lake Andrea today and did 2 miles... it felt like an interval workout with the wind really moving the chop against me in one direction.
I would swim really hard to the buoy on the far end and could feel the resistance all the way out; then I'd turn back and just cruise... rinse, repeat! 32 times!
It was a good enough day aside from the wind: sunny skies, warm (one thermometer read 96!), water still cool.
I finished in 75 minutes (which seems really slow), but no walls!
200 FR/100 BK/200 RIM drill
4 x 50 kick on :55
4 x 100 FR Pull on Base (1:20)
4 x 50 kick on :55
1 x 150 FR Pull on Base (2:00)
1 x 100 FR Pull on Base
1 x 150 FR Pull on Base
4 x 50 Kick on :55
100 loosen and out
My shoulders were stiff today after the long swim yesterday, so I focused on kicking and also technique to stretch out. The idea was sets of 600: 200 kick then 400 pull, but due to lack of time I missed the last two 400's (would have done 2 x 200 then 1 x 400). It was quite in the pool this morning so I was able to cruise through, getting 5 sr on the 100's and 8 sr on the 150's.
Happy swimming to you all
- did 200 swim, 200 kick, 200 pull w/buoy only, mix of free and back
2 x through:
100 dolphin kick on back w/fins/2:15 - around 1:45-50 on these
2 x 100 DPS back w/paddles/2:00 - around 1:45 on these
4 x 50 drill, IM order
8 x (25 tempo/easy speed back or breast + 25 EZ free)/1:30
- total time was 47±, so I'm guessing easy speed 25 was around 20-22
- these got faster and felt smoother and easier as the set progressed
4 x ( 25 tempo/easy speed stroke + 25 EZ choice)/1:30
- same as above
4 dives with 12.5 break out, ez swim back to start end
- from blocks, did 2 free, 1 fly, and 1 back
This week I hope to make 3 workouts on MWF.
SCM, Baylor Fitness Center
Billy G coached
400 warm up
==>no, did about 250.
5 x 200 pull on 3:00
==> no, 5 x 100 descend paddles & pull buoy
1:16, :13, :10, :09, :08
10 x 50 kick on 1:00
alt back/tummy with Speedo Optimus fins
did 9 miscounted
20 x 50's swim freestyle
1 on 1:00 easy
1 on :40 strong
2 on :100 easy
2 on :40 strong
3 on 1:00 easy
3 on :40 strong
4 on 1:00 easy
4 x :40 strong
:34 :34 :34 :33high
2 x Dives plus breakout
I was quite pleased with myself and my modifyingness today. The 100's pull were quite strong for me. I'd never been under 1:10. Quite possibly the motivation was proving to a paddle and buoy addict "PBA" swimmer that it isn't so tough to beat me when I am swimming, as I am totally kicking your XXX when I am also wearing the same equipment.
The 50's at the end were good, too. It is rare to go sub :35's on that kind of set, but I was solidly under :35 today. I went 3rd, but we were 10 seconds apart and that's far enough you actually have to keep track of your own interval and can't mooch off the person in front of you. I probably gutted to the :33 since PBA would be watching me come in, and since he wore paddles and buoy on that swim set, too, I had to beat his time, whatever it was.
Now, onto the more interesting aspects of my life:
mid PM - Yumlicious; mix of peanut butter and lyche yogurt and 4 mix ins.
late PM - Golden Corral. BONANZA!!! They were making an entire griddle of Texas Toast! Me and my girls inhaled 6 pieces total. Unfortunately, the cotton candy machine wasn't on. But the girls were stuffed anyway. I also got a totally coveted piece of grilled pork chop that was mostly fat. And need I even go on with the green beans and corn. What a treat. Growing up, it was all stir fry fresh vegatables. What a delight to eat canned mushy dull colored vegatables, as opposed to my regular life of fresh veggies and healthy stir fry.The mac & cheese is pretty good, but if you're going to fall off the bandwagon, then i'd have liked it a little less mooshy, more salty, and more cheesy. Crusty would be fine, too, since it's a bit too moosy.
Then, home to do Legs & Back and Ab Ripper.
Other fascinating factoids:
Last night was the inaugural ponytail in braids. My hair is so long I can't sleep anymore with it loose, or else I choke myself or it itches in out-of-range-back-area. I'm going to be like those older mature women who turn into hippies because they won't cut their hair.