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  1. Workout 05/30/13: evening

    by , May 30th, 2013 at 06:57 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 Bk

    With snorkel. Swim w/ Agility Paddles. Pull w/ buoy.
    050 - 100 - 150
    100 - 150 - 200
    150 - 200 - 250
    100 - 150 - 200

    200 loosen and out
    (Solo/Rec/2400 yds/45 min)

    Took a nap after the morning swim, and did some errands this afternoon. I was supposed to meet a friend after dinner tonight, but that was postponed so I decided to get in an extra swim in during this shortened week. Lots of company tonight, but the lane thinned out after 30 minutes or so.
    Swim Workouts
  2. To be an aquarium animal

    by , May 30th, 2013 at 04:34 PM (Please tap on the glass)
    Let me start by saying, coworkers if you’re reading this, I do not hate my job. It’s just, well, I feel I have a higher calling in life. It isn’t you personally, but the industry as a whole; construction companies really discourage swimming in the workplace. That’s why I mailed out the below letter a few months back.

    This letter, attached to my aquarium animal resume, was snail-mailed to seventeen aquaria in the US, Canada, and farther abroad hoping for a position as an aquarium animal. I didn’t expect much. I didn’t specify “Must Be Main Attraction”, or “Mammal Positions Only”. I was ready to start at the bottom of the food chain, literally, and work my way up.

    So far, it has not worked out. It’s been dismissed as a joke, or a clever joke, or an annoying joke, or some other kind of joke. The few (four) responses I received were all to the tune of “check our website for openings.” Mr. C.W., General Manager at the Vancouver Aquarium, called the effort “entertaining and innovative,” while Mr. CJ.C., the Seattle Aquarium’s Director of Life Sciences, acknowledged it is “certainly one of the most unique letters [he’s] ever received.” What more does an aspiring sea pen (S. bollonsi, perhaps) need to do to get hired by you people other than write an entertaining, innovative, and unique letter!? I’ve personally stared at your actual sea pens for hours, Seattle Aquarium, and never once seen them produce a work of nearly the same quality. They’re lazier than I am at my real job!!!

    Am I getting too intense? Can you not handle my passion for swimming and for being sea life? That must be it, because it clearly isn’t my qualifications that disappoint you. Confession, Seattle: in my free time, I stalk at your aquatic employees; I know their backstories, their scientific names, where they eat lunch. For example Ada, your sea otter. You want “found hypothermic on an airport runway”? I can do that. I’m hypothermic on nearby Alki Beach three or four times a week, just waiting to be rescued by you. Rescued from this dry, meaningless life they call geotechnical engineering.

    So, aquarists worldwide, have some compassion. I just want an opportunity to be a sea star. Or any other echinoderm for that matter. Give me a chance. You will not regret it.

    Here’s the letter:

    You probably do not receive many requests like this, I understand that most or your new additions are the product of a rigorous scouting program. However, since I fall outside of the usual candidate pools, I feel my exemplary qualifications may be overlooked and would like to inquire as to any opportunities you may have at [Specific] Aquarium.

    My interest in becoming an aquarium animal first came to light as a youth. As many young humans do, watching the sea lions at the Bronx Zoo filled me with the usual why-not-mes and dad-can-Is. It was easy to let others’ disapproval of the idea take hold, as I didn’t even begin serious aquatic-mammal training until the age of nine. After nearly two decades of work, I now possess more aquatic experience than many of your typical employees: five times that of an elderly Giant Pacific Octopus, twice as much as a male Southern Sea Otter, and an amount equivalent to a middle-aged Indo-Pacific Bottlenose Dolphin. With my anticipated life-span, I could foreseeably become one of your most enduring exhibits.

    Aside from my proven experience as an aquatic animal, I have many innate qualities that would make me an excellent addition to your organization. I am diurnal and euryhaline, and will swim without complaint in waters between forty-five and eighty degrees Fahrenheit. I travel well without special equipment or handlers, from a crowded public bus to first-class international flights, and do not require special customs clearances. I’m able to draw a crowd to watch my performances, whether circumnavigating Manhattan or demonstrating an Endless Pool at the Seattle Home Show. What’s more, I enjoy sardines and can even make my own Vitafish! Try to get a bat ray to do that.

    Lastly, and perhaps most importantly, I believe in the mission of aquariums and would excel at furthering public interest in aquatic life. In most exhibits I’ve seen in my lifetime, those on display rarely look interested in communicating with those of us on the dry-side of the glass; and never have I seen any ambition from the wet-side to inform or educate. Even the friendly seals and dolphins, stars of the show, often fail to show initiative or produce results without express directions by whistle or hand signal. Perhaps my most valuable contribution to your aquarium as an aquatic animal would be to clearly communicate both the rigors and beauty of life in the water with minimal managerial input and maximum client results. As a bonus, I can vocalize in both English and French.

    Please let me know if you have any openings, especially in the phyla Chordata or Mollusca (I’m still uncertain of my abilities to be convincing as a Poriferan or Cnidarian). I welcome the opportunity to fill any niche—Eltonian or Grinnellian, or Hutchinsonian—as you see fit.

    On a final note, you will not have to worry about “the Ryan Lochte problem” with me. Hygiene is something I take very seriously—I frequently bathe with soap or sterilize in a high-chlorine solution.

    Andrew Malinak BE EnvEng, BS EnvSci
    Full resume available upon request.

    Updated May 30th, 2013 at 06:07 PM by andrewmalinak

  3. Workout with team

    I enjoyed a good workout with TNYA at John Jay College this morning. I was part of a friendly and cooperative lane of 5, with Coach Brad on deck. Here’s what I did:

    700 scy warmup, various stuff

    20 x 100, done as 4x thru (no rest between rounds)

    • 100 IM @ 1:45
    • 100 FR @ 1:35
    • 100 FR @ 1:30
    • 100 FR @ 1:25
    • 100 IM @ 1:45

    [I kept all of the FRs 1:15-1:20, and the IMs 1:22-1:30. This set went deceptively quickly, and was good practice for maintaining some kick in FR on tired legs.]

    5 x 200 FR pull with paddles on 3:10, option for IMing middle 200 [of course I did!]

    2 x (100 kick, 75 kick, 50 kick, 25 kick)

    200 warmdown, including 100 synchro BK and FR with Hannah [sweet finish to a good practice]

    That was it!

    I’m looking forward to diving practice tonight. Tomorrow I might do a stretch-out swim at Y, but I think this was my last real workout before Saturday’s 5k 2 Bridges Swim. My current anxieties for that event revolve around whether it will coincide with the emergence of the 17-year cicadas. If so, I really hope they don’t decide to go for a swim while I’m in the river!
  4. Thursday, May 30

    by , May 30th, 2013 at 03:53 PM (The FAF AFAP Digest)

    Warm up/Transition:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    50 EZ
    5 x 50 free w/agility paddles @ 150ish pace @ :50
    50 EZ
    crossover turns
    -- I think these will take a long time to master. Moreover, if I'm under 15 m on fly and back in my 100 IM, it may be better to go for big air on the turn anyway.
    50 EZ

    Main Sets:

    4 x 30
    --dive off side and work on free breakouts, @ 100 pace
    50 EZ

    12 x 25 burst SDK + cruise w/fins @ 1:00
    -- 4 back, 4 belly, 4 flip turn style
    150 EZ

    4 x (25 AFAP + 75 EZ)
    -- 2 free, 2 back shooters from the block (11+)
    50 EZ

    1 x broken 100 backstroke kick w/fins (46, eh, not great)
    -- break :10 @ each 25
    250 EZ

    6 x 25 backstroke, slow arms + fast feet @ :45
    50 EZ
    6 x 25 free, slow arms + fast high feet @ :45
    50 EZ

    10 x 25 AFAP flutter kick w/fins & board @ 1:00
    -- held 11 high-12 flat
    -- I meant this to be a mini lactate set, but I didn't really feel the burn on these, perhaps bc of the unrestricted breathing.
    200 EZ

    Total: 3570


    I had intended to go to Mason today for long course. But I am just too busy right now with the girls' end of the school year activities and sports. This weekend is prom, prom pictures at our house, track qualifier meet, a soccer pool party at our house and a soccer game on Sunday. Whew. I will get to Mason tomorrow though!
    Swim Workouts
  5. 05.30.13 - Thursday workout

    by , May 30th, 2013 at 10:14 AM (Pete's swim blog)
    Swam w/ Sam and Roger. There were no Daves at the pool. Speed was not there today. I struggled through all of this even though I made most of the intervals.


    600 Warm up

    5 x 200 Free: Odds - 2:40, evens - 2:30

    5 x (100 IM/100 Free) - 2:45
    100 easy

    4 Rounds of:
    * 25 Best kick/75 worst stroke - 1:30
    * 25 #2 kick/75 #3 stroke - 1:30
    * 25 #3 kick/75 #2 stroke - 1:30
    * 25 Worst kick/75 best stroke - 1:30
    * :30 Rest (Mostly catch-up time for me... I was lagging about :10s back)

    12 x 50 Pull - :45, 2 easy/2 hard

    50 Pull w/ Starfleet Paddles. Roger brought these and let me try them out. They certainly aren't the same as the trash can lids I strap on to my hands for normal pull sets but they give some extra pull. Probably more like sprint paddles. They make strange eddies that wash past your legs after the paddle exits.

    100 Cool down

    (5050 Total)
    Swim Workouts
  6. 3000 in sun-burn relief

    by , May 30th, 2013 at 10:11 AM (Alex's swim journal)
    I thought I had about a four-hour window yesterday between rain storms. I took the day off to get some landscaping done at the house... my wife is having some friends over for an end-of-year/graduation celebration on Saturday, but the weather didn't look that great for the rest of the week so I thought I would take advantage. Sure enough, the sun came out almost as soon as I stepped into the yard. And it was muggy from all the rain, so I was working up a sweat right away... I decided to go shirtless for a little while. Then I lost track of time. And, seriously, it's been cloudy and cold all spring long... sun burn was the last thing on my mind. My thought process was more like: Why am I digging up and replanting this whole bed again? Why does this lawn have to be so time consuming? Don't I have better things to do? We should sell the house and move to a condo...

    Three and a half hours later I was stiff, sore, dehydrated, and... burned to a crisp, mostly my back. I noticed as I got into the shower, thinking "oh, this one is going to hurt." after a few minutes it felt like I could scramble eggs on my back... was I glowing? ...I wondered. And, despite all the forecasts... no rain. I could have done all the work in the cool of the late afternoon/evening, rather than in the one 3-hour period all spring long when we've had temps in the 80s, with maximum UV exposure. Oh the irony... cruel irony.

    Didn't get my swim in until late last night, in the last hour before the Y closed. The water felt good on my burned back. The swimming didn't feel that great. I was still pretty tired and very stiff from the hoe and shovel action on top of yesterday's 5000. Here's what I did:

    3000 SCY/63 minutes:

    200 EZ fr
    200 pull
    4 x 100 on 1:45 (1:29-1:33)
    200 IM, EZ

    20 x 50 on 1:00-1:15
    -swam this as quick sets of four: 4 fr, 4 br pull, 4 br, 4 1-arm fly, 4 fr.

    200 IM on 4:00 (3:30ish)
    4 x 100 IM on 2:00 (all around 1:45)
    400 EZ fr
  7. Workout 05/30/13: morning

    by , May 30th, 2013 at 09:51 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 IM drill

    1 x 1000 with snorkel, done as:
    - Noah's Ark Pull with buoy into
    - Noah's Ark with Agility Paddles

    Two times thru:
    - 4 x 125 on 2:00(25 k/75 strong stroke/25 pull w/ buoy)
    - 1 x 100 Dolphin Dives in Deep

    10 x 50 on :45
    - With Agility Paddles: 2 Fr, 1 Bk (perfect stroke, aerobic)

    100 loosen and out
    (Solo/Rec/3200 yds/55 min)

    Tue and Thurs starts with Adult Swim at the Rec from 8-9am, but I am finding that it almost never opens on time. Oh well. Steve was there this morning, along with the dude he "encountered" last week, so I went to the middle lane where we split the whole time. Nice mix of distance transitioning into shorter stuff with stroke work.
    Swim Workouts
  8. Quality Wednesday

    by , May 30th, 2013 at 08:58 AM (One Stroke at a Time)
    May 30, 2013

    Our practice is from 5:30 to 6:30 and my son swims from 6:00 to 7:30. I brought him for practice so I got in halfway through. This works well for me as it self limits my time. I've never been very good about self-limiting when it comes to the pool. The lifeguards were doing some training and got out right when I was getting in so I managed a lane to myself right next to my regular lane. In general, Wednesdays are sprints or quality. This was good because I could just swim and not worry about the send-offs.

    2 x 75 on 1:15
    200 hard on 3:00
    100 easy kick on 2:30
    2 x 100 hard on 1:40
    100 easy kick on 2:30
    4 x 50 on 1:00 hard 2 breast 2 free
    100 easy kick on 2:30
    6 x 75 pull on 1:05
    50 easy

    1650 yards

    I went to work today and saw patients for the first time since all of the this started. I am really a sub-specialist in that although I am an endocrinologist I do mostly calcium and bone issues (no primary care). All of my patients were either new or people that I have known for many years. I decided to not worry about the computer and the electronic medical record and I just talked to everyone (for as long as they wanted to talk to me). In the middle of the morning, someone whom I have known for 6-7 years wanted to ask my opinion on preventive health testing. In particular, this individual (who is in their late 60s) wanted to know what I thought about colorectal cancer screening. This person does not know what I am going through but I was happy to talk to them about the testing. This was difficult for me but it made me appreciate the trust that people put in my opinion. I find that sometimes the art of talking and listening gets lost in everything that needs to get done in the short appointment times and all the documentation that is required for the EMR/billing. I am a bit behind on this aspect of things but not worried because I know I'll catch up.

    Today was a good day.

    Updated May 30th, 2013 at 09:16 AM by MaryR

  9. Walked in and the pool was set up Short Course

    by , May 30th, 2013 at 07:22 AM (Mixing it up this year)
    Everyone was so disappointed today and the funny thing was Thursdays is usually empty but today it was packed. Everyone trying to get a last minute swim in before Saturdays Charelston Swim. I decided to stay to the pool, much safer.

    1000 free as 200 swim/200 pull/200 swim/200 kick/200 swim

    This next set was 3 rounds with zoomers on, felt really fast on these:
    1x200@4:00 back kick drills R1-partial recovery(3:57), R2-streamline kick(3:22), R3-fashion model(3:55)
    2x100@2:00 back swim R1 went 1:38,1:29, R2 went 1:26, 1:24, R3 went 1:26, 1:22
    4x50@1:00 back as 25 rt arm/25 lt arm held :50 on all rounds

    5x100@1:45 as 50 free/50 back w/paddles went 1:27, 1:27, 1:27, 1:26, 1:26 this was another really fast set for me

    200 free EZ

    Total 3500 yards
    Swim Workouts
  10. Wednesday, May 29, 2013 5:00-7:00pm Final Prep

    by , May 29th, 2013 at 11:40 PM (Fast Food Makes for Fast Swimming!)
    I had a heck of a day at work today. I spent the majority of the day remanufacturing a piece of catwalk, handrailing, and stairway that was flat out destroyed today by an accident. Good thing the accident wasn't my fault. My boss was driving the forklift, to lift the box machines up to the mezzanine of the 2nd level of the cherry room. Well, I guess he didn't quite have it just right, and the thing either bumped something, or slipped on the forks, and came crashing down to the floor from almost 20 feet up. Good thing the catwalk broke its fall.
    Still, a $60,000 piece of machinery hit the $#!+can, and it's kinda needed for tomorrow night's first run of cherries in the plant. Oops. Again, glad it wasn't me that toasted the machine. But I was pretty toast in my muscles afterward, and was basically a zombie at home for an hour prior to swim practice. Thank goodness for Advil!!



    800 (50 Free/50 Back) <--WTH with all the LCM outside backstroke stuff????

    16 x 50 Kick w/ board (no fins) @ 1:30 Odds EZ, Evens Fast

    6 x 200 Free Pull @ 3:15 I was holding in the 2:30+ range, which I guess is fairly decent. I have decided at least for my long course freestyle to go to a 2-2-2-4 breathing pattern. It seems to work, gets me enough oxygen, and then allows me to get full body roll and extension every 4th cycle, without having to breathe left.

    12 x 50 Free Fast w/ long fins & paddles @ 1:10
    I was around :29-:31 seconds on these.

    16 x 50 Swim @ 1:10 - 4 of each stroke, Odds EZ, Evens Fast
    I went first in the lane for the Fly (which is the only thing I'm good at in LCM), and then brought home the tail of the lane for the remainder.

    8 x 50 Scull @ 2:00
    2 Front, 2 Mid, 2 Back, 2 V-Sit Scull

    4600 LCMeters

    I heard from my coach that there's a lot of fast kiddos from the Seattle area coming over like always for the Apple Capital meet. He mentioned that Cascade Swim Club is one of them. Kirk, you wouldn't happen to be coming over would you??? The pool is measured.

    I'm supposed to swim somewhere around 2:00-2:30 for the 400 IM, then about 7:00 for the 1500 on Friday. Saturday, I'll get to work of course, and then my first event doesn't start till about 6:00pm, with the 3rd one around 10:00pm. Then on Sunday I have 4 swims from about 3:30pm on to the end around 7:30pm or so.

    Cherry season is now upon us here in town, and I'll be tired from work. I'm already wishing September would arrive for two reasons...1) cherries are done, 2) return to SCY!

    Tomorrow I have to work sort of 2 shifts: 5:00-1:30pm (8 hours) to make sure things are good to go in the room, then we have to come back in with the night shift to assist them with the room on the first run...just in case there's any problems. That will be from approx. 6:00pm till around 10:00pm or so. THen back on Friday at 5:00am again. Fun Fun. I still wouldn't trade this for a boring desk job.

    Updated May 30th, 2013 at 12:06 AM by jaadams1

    Swim Workouts , Daily Practices
  11. Happy swim with friends

    This morning was almost like old times at Riverbank, with a guest appearance from fellow blogger and former RB regular Andrew. I got to swim with him and Hannah, and enjoyed their company while I did the following:

    1000 lcm warmup

    500 swim (FR/BK/FR/BK/FR by 100s)
    300 IM
    400 swim (mixture of FR and BK)
    300 FR pull with paddles
    200 IM
    300 FR pull with paddles

    3 x 200, various strokes with some sprinting mixed in
    3 x 100 K

    100 warmdown

    During the first 500 of the main set I whacked my head pretty hard on the wall—I saw the backstroke flags but was just sort of oblivious to their significance and kept going hard until swim cap hit metal. It made a nice thwack sound, but I was fine. It’s been a long time since I’ve done that. Letting your mind wander too much on backstroke can be dangerous.
  12. 05/29/1: evening

    by , May 29th, 2013 at 08:13 PM (Maple Syrup with a Side of Chlorine)
    Got in before Bible Study and the current heavy thunderstorm that is overhead for:

    -200 IM drill w/u

    1 x 400 FR (neg split - missed by 2 sec)
    1 x 50 FAST
    1 x 300 IM
    2 x 50 Fast
    1 x 200 FR Pull w/ buoy (neg split - accomplished)
    3 x 50 FAST
    1 x 100 IM
    4 x 50 FAST
    (Distance on :20 SR, 50's on :30 SR)

    2 x Noah's Ark on 7:00
    - 1st = pull w/ buoy (6:31)
    - 2nd = swim (6:23)

    200 Loosen and out
    (Solo/Rec/2900 yds/50 min)

    Kinda tired, as this is my first double in a few weeks. Went during the combo family/lap swim; only for the last Ark did I have to avoid kids, which was nice. With this weather, I suppose no hot tub - but ice cream for sure
    Swim Workouts
  13. Wednesday, May 29 - Hanging On Part 2

    Back to the pool early today. Feeling a little better than yesterday but still tired. A lot of swimming and other things this month. A day off tomorrow and then finish up May on Friday. Then who knows what June and the rest of the summer will be like.

    500 Free
    100 Back
    2x400 on 6:00
    2x300 on 4:30
    2x200 on 3:00
    4x100 on 1:30
    200 Kick
    5x200 Back w/paddles on 3:10
    2x100 Free w/paddles on 1:30
    2x100 Back w/paddles on 1:35
    1x100 Free w/paddles on 1:30
    3x100 Free on 1:30

    4800 yards
    88 minutes
  14. Wed., May 29

    by , May 29th, 2013 at 06:54 PM (The FAF AFAP Digest)

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    50 EZ
    3 x (8 x 25 shooters w/MF @ :40 + 50 EZ)
    -- 8 back, 8 belly, 8 right side
    10 x 50
    odds = caterpillar fly drill @ 1:15
    evens = single arm fly @ 1:00
    50 EZ
    10 x 50 @ 1:00 w/fins & agility paddles
    odds = free
    evens = back
    100 EZ

    Total: 2750


    Just got in a recovery/technique workout today to re-boot for long course again tomorrow.

    Very very busy weekend ahead, kicked off with prom. Fortunately, prom drama has passed. That was exhausting.
    Swim Workouts
  15. Wednesday, May 29, 2013

    by , May 29th, 2013 at 05:58 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Partly cloudy, humidity at 70%

    Warm Up
    Dryland bands
    400 FR as 2(50CU/25RA/25LA/50 SPL-28)
    300 FR as 3(50 Smooth, 50 Fast)
    800 FR as 2(100 steady, 100 strong, 50 steady, 50 fast, 50 steady, 50 fast)

    *Set 1*
    3(4x50 FR on 1:10) best ave
    ---200 BK/FR by 100
    ---300 FR as 2(25RA, 25LA, 50 CU, 50 DPS) w/snorkel-fins-agility paddles

    *Set 2*
    3(3x100 FR on 2:00, 2x50 on 1:00 EZ) 100s - best ave w/fins-agility paddles
    *1:07, 1:06, 1:05
    *1:06, 1:06, 1:04
    *1:06, 1:05, 1:03
    ---3x200 DK/bk w/fins, SDK-10 push offs

    *Set 3*
    1000 FR w/snorkel
    2(200 steady, 100 Strong, 50 Steady, 50 Fast)

    Warm Down
    3x200 FR Smooth SPL 26-28
    Dryland bands

    I am beginning to have more fun swimming fast than the longer endurance sets, at least for LCM.
    Swim Workouts
  16. The wednesday after Memorial Day.

    by , May 29th, 2013 at 10:16 AM (The Labours of SwimStud)
    Warm up:

    400 FR
    8 x 25 Burst & Cruz. 1:00 ~ 2, FL, 2 FR, 2 BR, 2 FR
    2 x 50 EZ
    1 x 200 IM -- probably went 3:00 with company in the lane and going moderate.
    2 x 50 EZ
    Main Sets:

    4 x (5 x 50 w/fins) @ 1:00 ~ FL, BK, BR, FR, FR, (did the EZ's as FR on FLY)
    1 = 15 UW + 35 build
    2 = EZ
    3 = 25 fast + 25 EZ
    4 = 25 UW + 25 build
    5 = EZ
    masters minutes

    5 x 100 stroke @ 2:00 ~ FLY, FR, BK, BR, FR
    50 @ 200 pace + 50 perfect technique

    5 x 100 kick, non fins @ 2:30 50 FR/50 BR (Time issue)
    50 @ 200 pace + 50 EZ

    200 EZ

    Total: 3200

    Pretty good workout. I feel I need to do a bit more work on my kick although it is way better than a year or so back...maybe it just takes 3 or 4 years to develop a good grip or feel on the water--especially as a returning swimmer. GOing to move kick sets up in the pecking order of sets. Got my plyo circuit later today...see last week's post for details.
  17. 05.29.13 - Wednesday workout

    by , May 29th, 2013 at 10:16 AM (Pete's swim blog)
    Swam w/ Dave and Sam. We've had some changes this week. First, the swim team comes in at 7:00 so out time is more limited. Usually Dave and I stretch the workout to a little over 5K with some easier swims but we go way past 7:00. Can't really do that anymore. If we want a 5k workout, we have to pick up the pace. Second, the pool temp has dropped drastically. For pretty much the entire winter/spring, they kept it at 86 minimum. Suddenly, it is 82-84. No complaints from me and it has allowed me to swim longer without wearing out so much. Sam is getting back in shape quickly. I can't even keep up with his breaststroke anymore. He was doing backstroke on a lot of our main sets today and staying ahead of my freestyle. But, he swims in college and is in his early 20s. I'm in my mid 40s. I'm happy I was able to keep up while it lasted.


    600 Warm up

    10 x 100 - 1:20 (held 1:15s)
    2:00 Rest
    5 Rounds of:
    * 3 x 100 - 1:20
    * 1 x 100 - 1:15
    50 Easy
    10 x 100 - 1:15, #4 and #8 on 1:20

    12 x 50 - :50, IM Order

    200 Cool down

    (5450 Total)

    Updated May 29th, 2013 at 11:33 AM by pmccoy

    Swim Workouts
  18. Workout 05/29/13: morning

    by , May 29th, 2013 at 10:11 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 Bk/200 IM drill

    With snorkel. Swim w/ Agility Paddles. Pull w/ buoy.
    050 - 100 - 100
    100 - 100 - 200
    150 - 100 - 300
    200 - 100 - 400

    4 x 50 on 1:00 warm down
    (Solo/Rec/2700 yds/50 min)

    Work was closed on Monday for Memorial Day, which I spent watching the parade in town and then going for a nice motorcycle ride as I remembered the sacrifice of many so that we can enjoy the freedoms we do here in America. Very busy yesterday as we tried to cram two days of work into one; ended up doing 1.75 days. Nice loosen-out swim this morning., with some more planned a bit later.
    Swim Workouts
  19. One Stroke at a Time

    by , May 29th, 2013 at 09:14 AM (One Stroke at a Time)
    I am a long time lurker in the blogs and in the forums. I borrow an occasional workout. I post very rarely. I have diligently posted to a Flog for the last 4 years. I am starting a blog now due to a life altering event that happened a little more than two weeks ago. After having 4-6 weeks of mild nausea and vague abdominal cramping, I was diagnosed with stage IV colon cancer. I have completed my first round of chemotherapy and will start my second this Friday. After having to wait ten days for my port site to heal, I swam for the first time yesterday and it was wonderful.

    Why a blog now? Well, I have always been a swimmer. I started to compete when I was 7 and swam through college. Other then a few years of sporadic swimming when I was in medical school, I have always been in the water (I am now 43 and the mother to 6 and 9 year old sons along with being an endocrinologist). I have always found peace in the water, whether it be in the pool or in the open water. I recognize that an important part of my treatments will be to remain sane (and active). My oncologist encouraged me to stay active. I am looking for my own strength and the strength to continue to fight. So here it goes.

    Tuesday, May 28th

    Wanted to just swim a little as I wasn't sure how I would feel. Showed up with 20 minutes left of the 60 minute work-out. Just jumped quietly in the back of the lane I normally swim in.

    4 x 25 30.
    4 x 125 1:50 These were some sort of IM and there were 2 rounds. I swam free slowly for one round.
    200 easy/100 kick/100 easy-- This I was just trying to figure out what I could do. The port site is on the right so I can't really breathe to that side yet. Breaststroke is okay. Backstroke is a little awkward (It has to do with the rotating).

    1200 yards total
  20. Week 35 - Wednesday

    by , May 29th, 2013 at 08:22 AM (After a long rest)
    I was really stiff this morning after last nights workout. I loosened up just fine after the warm up. We spent quite a lot of time today working on my kick. I am finding six beat kicking really hard and almost feel like my stroke needs to slow down to get the kick right. This is going to take some time to perfect.

    Warm up
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45

    Main sets
    8x150, 100 free with six beat kick, 50 back on 2.10
    8x75 kick on 1.20
    100 easy
    5x(2x50 free on 40, 1x50 back on 40)
    100 easy

    Warm down
    800 IM

    Total 4250yds

    I worked hard on kick today and held 1.55s on the 150s and 55s on the 75 kicks. The 50s set felt good and I held 29-30 on the free and 32-33 on the back.
    Swim Workouts