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  1. Wednesday 5/15/13

    Wednesday 5/15

    PM only LCM (w/ Trip and Larry...Doug Martin came by and lurked around on the deck stretching while we swam. I think he is still recovering from his AMAZING Nationals last week!)

    700 swim

    5x200 @ 3:00 AE (2:44s across the board)
    6x200 @ 2:50 D1-3, 4-6 (2:44, 2:39, 2:35, 2:43, 2:39, 2:33)

    10x100 @ 1:50 25 under H2O kick/25 swim w/ fins
    1 - FR
    1 - FL

    Total: 3900

    Updated May 16th, 2013 at 01:55 PM by Calvin S

    Swim Workouts
  2. Tuesday 5/14/13

    Tuesday 5/14

    PM only LCM (w/ Trip Strauss and Larry Golden)

    500 swim 4/6/2 turns
    400 kick w/ board + fins

    5x200 @ 3:00 D1-3, 4-5 (2:45, 2:42, 2:37, 2:44, 2:40)
    5x200 @ 2:50 AE (2:42, 2:42, 2:43, 2:42, 2:43)

    100 EZ

    5x100 @ 2:00 kick w/ fins on back in S-line

    100 EZ

    Total: 3600
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/2013

    by , May 16th, 2013 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry I missed a few days, computer problems. As we get ready for the Pan Am meet I may miss a post occaisionally.

    We are going to drop our yardage starting today in preparation for the meet.

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:00
    1 X 100 swim

    4 X 100 free 2:00
    #1: 25 fast/75 easy
    #2: 50 fast/50 easy
    #3: 75 fast/25 easy
    #4: 100 fast
    2 X 100 swim down 2:00

    4 X 100 best stroke 2:15
    Swim same pattern as above
    2 X 100 swim down 2:15


    4 X 50 from the blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  4. Strait of Juan de Fuca: an announcement

    by , May 16th, 2013 at 12:36 PM (Please tap on the glass)
    The Strait of Juan de Fuca separates Vancouver Island, BC from Washington and connects the Puget Sound and Salish Sea to the Pacific Ocean. At its narrowest point, the Strait is 11.6 miles wide. Like the Strait of Gibraltar, it is oriented east-west and hosts challenging winds, currents, and sea life with mountain ranges rising from both coasts. My swim is set for late July and, if successful, will be the seventh swim crossing of this waterway[1]. Planning a transnational swim has been an amazing adventure; it’s a feat that’s made me realize merely jumping in to start the swim will be a huge victory.

    But this isn’t just a swim report. This is also a love story. However, the fair maiden is not played by ‘swimming’ as you’d expect. That’s old hat; you don’t need to hear that story again. No, this time the object of my affection is…Seattle.

    The idea for this swim popped into my head sometime in mid-December, just after I’d arrived in Seattle from New York with all my belongings packed into a half-filled station wagon. At that point, Juan de Fuca was just a twinkle in my eye. What gave the idea some body was a visit with a Seattle native turned New Yorker, marathon swimmer Caitlin R. Growing up in the Pacific North West, Caitlin had already given thought to the seemingly endless possibilities for open water swims the Puget Sound offers, and it was inspirational to find someone to share ideas with, especially someone so encouraging. A sense of adventure: something I love about Seattle.

    Seattle in the winter is dark and dreary, the omnipresent cloud blanket blocks out what little daylight there is at this latitude. Wet and cold, it’s downright British, yet somehow an outdoor attitude persists in a way I never found on the East Coast. On 5 January, I headed to a vacant swimming beach in Seward Park, Lake Washington for my first day of training. The beach was empty, but the paths were full of joggers, dog walkers, and parents putting Christmas present tricycles together. Despite the 40F temps, people wanted to be outside. Outdoorsy-ness: something I love about Seattle.

    There are two reasons I began outdoor training in January. First, when it comes to training, $3 per swim is the most I’ll happily pay (my entire training costs in NYC for MIMS last year didn’t break $210 dollars), and there is so much free open water here to be had in Seattle. Second, the water temperatures, while cold, are consistent. The Puget Sound was 46F in January and will be 55F in August. What better cold water environment could you ask for than one that has such a stable temperature range? Beautiful beaches, you say? Check. Consistency: something I love about Seattle.

    As planning the swim got into full swim in March, a new side of Seattle showed itself. I’d made a few friends at the beach and as swimmers they were naturally supportive of my plan. What I did not expect was how supportive non-swimmers would be. Surprisingly few Pacific North Westerners have ever asked me: “Are you crazy?” A typical post-swim conversation with passersby goes something like: [stop walking] “How long? … Nice job.” [keep walking]. Compared to reactions I get from people elsewhere, regardless of water temperature (“You mean you actually *want* to swim in that ocean/lake/river?”), well, Seattle just seems to get it. Encouragement: something I love about Seattle.

    Seattle, with its outdoorsy, encouraging ways has kept me believing this swim is possible. And planning this swim is what has kept me sane. What really kicked the planning into high gear was a grad school rejection letter[2]. For nine months, I’d been dreaming of Scripp’s physical oceanography program as a means of redirecting my career away from heavy civil engineering. Also as a means of moving to San Diego. On that Saturday morning, while plying the waters of Alki Beach, I realized the oceanography I want to do is swim planning, and a grad school rejection wasn’t a huge loss. Since then, most of my free time has been spent on a phone or computer or airplane tray table working on this swim. Ubiquitous, cozy cafés: something I love about Seattle.

    Seattle was meant to be a stepping stone; it isn’t where I planned on ending up. I’m still transient, I still live in hotels, and I still travel out of town for work every few days, but I’ve surrendered my New York license and I’m slowly accepting the feeling of home I get every time I return here. All of this swimmable water (Puget Sound, Lake Washington, Salish Sea) is so surprisingly underutilized by swimmers, but perhaps it’s this off the-map feel that makes swimming here so exciting. Seattle, I think I love you.

    The rest of the story is about the swim itself.

    [1] Please feel free to verify this. A summary of my research is available on and will be covered in future posts.

    [2] Who sends rejection letters on a Saturday morning???
  5. 200 DAY

    I got into the pool a little late and had to leave a little early. A bit of kicking and drill work with this one. Just trying to hold perfect form throughout. Nothing intense it this was just what I needed.

    200 free
    2 x 200 IM k/dr by 50 rest 15
    2 x 200 IM dr/swim by 50 rest 15
    200 IM kick

    5 x 200 @ 3:20 Lots of rest
    -done as 150 @ 80% and 50 @ 90%

    4 x through (IM order by round)
    -200 k/dr by 25 r/15
    -200 dr/sw by 25 r/15
    -4 x 50 sprint @ 60
    -rest 60

    200 w/d


    I actually stopped after round three (breast) and needed to get home. Only 4000 for me. I have been using my snorkel quite a bit the last couple of weeks trying to improve my catch on free. My left forearm "slides" when I get tired. I really think the snorkel work has helped. Felt stong and swam fast, for me, on the free 200's.
  6. 05.16.13 - Thursday workout

    by , May 16th, 2013 at 11:04 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Andrey. Andrey led my lane until he got tired. It was kind of a mess because the workout switched up between each of our strengths and we were destined to get tangled up a bit. Near the end, another lane opened up which made things easier. I ended up racing Roger on a 300 backstroke. I got paddles and and buoy, he didn't. Even with my paddle advantage, it isn't a race I'm going to win but I kept up with him longer than I would have expected. I was even ahead at 200 yards.


    650 Warm up
    5 x 100 - 1:30, Odds IM, evens free

    4 Rounds of:
    * 2 x 50 Hard stroke - :45 (did these fly except the last round when I came in :15s past the interval)
    * 2 x 50 Easy free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 - 4:00, convert free to stroke by round (rnd 2 - 100 Br/200 Free, rnd 3 - 200 br/100 free, rnd 4 300 bk pull)
    100 Easy

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

    8 x 50 Kick w/ fins - 1:00 Odds Underwater SDK, Evens IM Order

    200 Cool down

    (5850 Total)
    Swim Workouts
  7. Workout 05/16/13: morning

    by , May 16th, 2013 at 09:44 AM (Maple Syrup with a Side of Chlorine)
    Very little motivation for a swim this morning, but went after dropping my son off at school for a swim that I made even shorter by getting out early.

    200 FR/200 BK/200 IM drill

    10 x 100
    - odds = kick on 1:50
    - evens = swim on 1:30 (Fr/IM/Fr/Bk/Fr)

    1 x Noah's Ark swim
    50 EZ and out
    (Solo/Rec/2150 yds/40 min)

    Yesterday I was able to get the grass mowed and a cat nap in before getting my son from school. Had a low-key afternoon before going to Bible Study, then met with a friend to help him set up his tablet. The funny part was that it took him 20 minutes to figure out an email address for Google in order to use the blasted thing! Planning to have an easy day (Lena wants to go over to Albany to do some shopping), then swim again tonight.
    Swim Workouts
  8. 5|15|13

    Went to the LCM pool, felt chilly. Looked at the thermometer - 75°F - nah, not me. Drove 10 minutes to an outside SCM pool and wore my zinc oxide. About 1500M, most of which, done in front of video.

    Conclusion of footage:

    1. Hips are low when arm transitions from insweep to upsweep. Not a balance issue, might be from pulling before arm and hand is perpendicular to surface.
    2. Each foot kicks out of streamline once per cycle, especially upon breakout. I think this might be from lack of rotation. My limb/torso proportions may require extra rotation to keep the outboard motor going straight.

    Stuff to work on, but much better than a year ago
  9. Working on Breaststroke today

    by , May 16th, 2013 at 07:33 AM (Mixing it up this year)
    I thought this would be my recovery day doing breast, not so. I used muscles in ways that I think I actually worked harder today.

    500 free
    500 free kick w/zoomers

    #1-4 Breast pull w/paddles & board(rather than bouy)
    #5-8 accordian drill w/snorkle
    #9-12 scull drill
    #13-16 breast pull w/zoomers
    #17-20 breaststroke

    8x100@1:45 free relaxed w/paddles & bouy holding 1:40's
    200 free EZ

    Total 3000 meters
    Swim Workouts
  10. Wednesday, May 15, 2013 7:00-9:00pm

    by , May 16th, 2013 at 01:25 AM (Fast Food Makes for Fast Swimming!)

    800 MI (Rev. IM) 50 Drill/50 Swim

    Kick Set w/ long fins:
    6 Rounds:
    • 150 SDK moderate @ 2:00 (went 1:45-1:50)
    • 75 SDK Build @ 1:20 (went ~:55s)
    • 25 SDK FAST @ :40 (went ~:15s)


    10 x 100 Free Pull @ 1:40 (went 1:05s) worked on breathing both sides, though at a random.

    Main Set:
    12 x 100 Choice Stroke @ 2:45 - EN3 work

    • must do same stroke for a group of 4 in a row.
    • Free (best time :52 - EN3 time is 1:01) Fly (best time :56 - EN3 time is 1:07.5)

    First 4 - Did Free, went 1:00/1:01/1:01/1:00
    Second 4 - Did Fly, went 3rd in lane behind two freestylers, with two breaststrokers behind me - went 1:07/1:06/1:08/1:07
    Final 4 - Did Free, went 1:02/1:01/1:01/1:00

    200 EZ

    40 x 25 @ :30
    10 of each stroke IM Order
    Felt great on the Flys. Backs felt like a 400 IM "cooldown from the Fly". Breasts felt strong, Frees were great, driving with the legs
    These don't seem hard at first, but once you get going, it's "fun". I'm just glad I was leading the lane rather than being in the middle to the end of it. Those kids looked to be bouncing all over the place.

    300 EZ

    6000 Yards
  11. Wed. May 15th - First Time Workout

    Got up and got going this morning; but, on the way to the pool, I dropped by the church to see a friend from a men's group I used to go to. So, I got to the pool a little late and only had 90 minutes to swim. Started out thinking 4500 yards; but, after swimming yesterday, I was wondering if I could do 6000 in 90 minutes. I started a "ladder" workout and as I was going up I started thinking that if I kept going maybe I could get 6000 in. So,.... it wasn't blazing speed, but it was steady. And my arms and shoulders were totally worn out at the end.

    50-100-150-200-250-300-350-400-450-500-500-450-400-350-300-250-200-150-100-50 Free - :45/50
    30 second rest
    5x100 Back w/paddles o 1:30

    90 minutes (plus 30 second rest)
  12. A 300s sort of morning

    I had a very pleasant swim with a friend at Riverbank this morning. I had done some easy swimming on my own the last couple of days, but this was my first real workout, and my first chance to swim with a swim buddy, in nearly two weeks. Here’s how it went:

    1000 LCM warmup (found an earring on the bottom of the pool)

    2x thru
    300 FR
    300 FR / BK / FR sandwich, BK fast
    300 BK / FR / BK sandwich, BK fast
    300 FR easy pull with paddles

    200 warmdown

    I followed this up with a nice long stretch on the playground outside the pool, enjoying the sunny morning and the view of the river.

    I have been exhausted and very sore the last few days, and have had trouble sleeping because of some neck pain. But with this swim I finally began feeling like myself again in the water. A massage this afternoon helped too. Looking forward to getting back into a happy routine with the swimming, diving, and weights.
  13. More LCM, Wed., May 15

    by , May 15th, 2013 at 04:06 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason

    Warm up:

    500 various
    100 scull w/agility paddles
    4 x 50 w/fins @ 1:15
    -- 30 shooter + 20 EZ back kick
    4 x 50 breast drills
    -- kick w/buoy, carla drill, kick on back, 1 pull + 2 kick
    -- kicking w/a buoy is worthless -- my heels are constantly breaking the surface
    5 attempted crossover turns
    -- very awkward
    -- i think i managed a couple correctly
    -- but i worry that i won't get much distance off the walls unless i'm doing them super fast
    50 EZ

    Main Sets:

    3 x (50 w/fins @ 100 pace + 100 EZ) @ 3-4:00
    1 = breast, 33
    2 = back, 31
    3 = free, 29

    4 x (50 w/fins @ 95% + 150 EZ) @ 5:00
    -- wasn't sure I could blast away 100% in a LCM pool
    1 = flutter kick w/board & fins, 27 (felt like a looong way)
    2 = breast, 31
    3 = fly, 27
    4 = backstroke kick (UW 35m), 25

    recovery/technique set:
    12 x 50 @ 1:15 w/agility paddles & fins
    odds = 25 front scull + 25 DPS free
    evens = DPS backstroke
    50 EZ DAB

    Total: 3000 m


    Whoa, I was really tired after yesterday's first LCM workout. I tried to get a super night's sleep, but was foiled first by Teen Fort waking me up, then Lil Fort waking me up, and then the phone continuously ringing. Hopefully, I can snooze well tonight. I'm still tired from Nats and making up for sleep deprivation there. Still, I feel like I got in a very solid workout today. I worked on a narrower breast pull and my turnover did feel faster.

    I was looking at the LCM Zones lineup. I have no idea how big the meet will be; usually CZ isn't very long. The Saturday lineup begins with 100 back, 200 breast, 50 free ... If I swim 100 back, will I have time to recover for the 50s? Can't decide. I may sign up for 100 and see what the timeline is like.

    Meet videos:
    50 back:
    50 fly:

    Updated May 15th, 2013 at 05:39 PM by The Fortress

    Swim Workouts
  14. 05.15.13 - Wednesday workout

    by , May 15th, 2013 at 10:40 AM (Pete's swim blog)
    Swam w/ Sam, Dave and Dave. Felt fairly strong today. Workout was challenging but not beyond what I can do for a change.


    600 Warm up

    4 Rounds of:
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Stroke - 1:15, Reverse IM Order, no free
    1:00 Rest

    4 Rounds of:
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Stroke - 1:15, Reverse IM Order, no free
    1:00 Rest

    4 Rounds of:
    * 75 Pull - :50 (made :45s)
    * 75 Kick - 1:20
    * 75 Stroke - 1:20, Reverse IM Order, no free
    100 Easy

    10 x 100 Up/Down Kick - 1:30 (:05)
    100 Easy

    4 x 25 - :40, no breath
    4 x 25 - :35, kick
    4 x 25 - :30, IM Order
    4 x 25 - :25, Free

    10 x 50 - 1:00 Easy/Hard, 2 x Fly, 2 x Back, 2 x Br, 2 x Fr, 2 x Kick

    200 Cool down

    (5600 Total)
    Swim Workouts
  15. Workout 05/15/13: morning

    by , May 15th, 2013 at 09:50 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Slap on snorkel for:
    K --- Pull with Buoy
    050 - 100
    100 - 150
    150 - 200
    200 - 300
    150 - 400
    100 - 100
    050 - 050

    50 Back easy and out
    (Solo/Rec/2950 yds/50 min)

    Nice stretch-out swim today in a crowded lane. Worked on technique with the pulls and tried to push the kicks. I was going to keep increasing the swim distance but was running out of time. It has been below freezing during the past few mornings here in Vermont, and the potential for the third straight season of sub-par apple crops is likely. I covered half of our grapevines and we took some potted plants inside. The past five or so years we have seen beautiful weather in early May, but then a cold snap will move in and kill off all the buds. They always say that it is best to be patient and plant the garden around Memorial Day to avoid the frost around these parts; we have always listened.
    Swim Workouts
  16. Week 33 - Wednesday

    by , May 15th, 2013 at 08:16 AM (After a long rest)
    I had a good nights sleep last night and woke up for the first time since Friday not congested. I had the goo d after affects of my taper at the beginning of practice but by the end I was poooped. This was a long 75 minute workout.

    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45
    6x100 IM descend 1-3, 4-6 on 1.20

    Main set
    4x500 free on 6mins, #1 breath every 5, #2 over kick, #3 4 SDKs off walls, #4 DPS
    6x200 on 2.50 2x(IM, free, back/free by 50)

    Total 4500

    I felt tired by the end of this one. Found out after practice my team is hosting a long course meet on 6th July in Rockwall, Tx. The meet details will be posted in the next couple of days. I can't wait. we have an awesome facility and we need to host some more meets. Now all I have to do is motivate my own team to sign up.

    Updated May 15th, 2013 at 08:38 AM by StewartACarroll

    Swim Workouts
  17. Had planned a recovery day but it didn't end up that way

    by , May 15th, 2013 at 07:33 AM (Mixing it up this year)
    I was going to just work on stroke and getting a complete follow thru but to my surprise I did so well that I just started pushing a little bit more.

    500 free
    500 free kick w/zoomers

    15x100@1:45 free w/paddles & bouy went 1:37, 1:36, 1:36, 1:37, 1:35, 1:35, 1:35, 1:35, 1:34, 1:33, 1:33, 1:32, 1:32, 1:31, 1:30 I didn't plan it that way it just sort of happened and felt good all the way

    500 free kick w/zoomers
    500 free w/snorkle EZ

    Total 3500 meters
    Swim Workouts
  18. 5|14|13 SCM

    5|14|13 scm, recovery swimming/drills/kicking
  19. Tuesday, May 14, 2013 7:00-9:00pm

    by , May 15th, 2013 at 01:50 AM (Fast Food Makes for Fast Swimming!)
    substitute coach tonight - Anne, who is the White Group coach (next level below ours) gave us a minor butt kicking tonight.

    1000 Free

    7 Rounds of (X + Y + Z)
    • X = 25, 50, 75, or 100 @ 1:15 Sprint
    • Y = 50 (25 EZ/25 Fast) @ 2:15
    • Z = 100, 150, or 200 @ 3:15 Sprint

    Depending on if your are a sprinter/distance person/or working strokes, you choose the distance you can make and/or put the best effort into. If you're doing shorter distances just stay out of the way of the others in the lane.

    I did 4 Rounds of Free

    • 100 @ 1:15 (held 1:00-1:01s)
    • 50 @ 2:15
    • 200 @ 3:15 (held 2:06-2:08s)

    Then 3 Rounds of Fly

    • 25 @ 1:15 Sprint (did a 50 @ 3rd round)
    • 50 @ 2:15 EZ/Fast
    • 100 @ 3:15 (went 1:06/1:04/1:05) <-- the end of the third round was like "whoa!" and my arms were glad it was over!

    Fun little set, I enjoyed it.
    (1400 Free + 550 Fly/2950)

    6 x 100 Flutter Kick w/ fins @ 1:25 (25 Back/25 Side/25 Side/25 Back)

    16 x 50 Pull/Scull stuff w/ no paddles @ LIFO (last in-first out)

    • 4 x 50 (25 Front Scull/25 Free)
    • 4 x 50 DPS Free
    • 4 x 50 Build Free
    • 4 x 50 Scull

    I suck at pulling without paddles. 15+ SPL, and the kids are outswimming me. With paddles, I can go, but with buoy only...I'm almost a sitting duck out there! I actually am a kick-based swimmer, weird for a distance guy.

    20 x 25 Dolphin Kick w/ fins & board
    Odds Underwater Kick w/ board
    Evens Kick w/ board on surface

    Various 2 person relays, one person is the arms, one is the legs...though the one with the legs was only drag floating with a buoy. Did breaststroke, back, and free. I was best at breaststroke like this.

    100 EZ

    5200 Yards
  20. Keeping your swimmers engaged

    by , May 15th, 2013 at 12:00 AM (Questions from Coaches)
    Q: What are some effective ways to keep my swimmers enrolled in my program?

    A: Membership retention is an important component of a successful organization. Although organic growth is often viewed as the most important measurement of success, retention is the key to evaluating the performance of the organization and those who serve it.

    Coaches, in particular, should evaluate their performance based on their athletes' willingness to renew their membership. Keeping the swimmers engaged has proven to be the most important aspect of membership retention.

    So how can you keep your swimmers engaged and enrolled for the long term? Here are a few ideas:

    • Know your swimmers. What are your swimmers' names, their goals, and their interests away from the pool? The coach should know.
    • Don't get caught in a rut. Challenge your swimmers with new and creative workouts, drills, and events. Encourage them to participate in the Nike Go the Distance challenge, postal events, pool competitions, open water events, clinics, and other activities in which your program participates. For those members who don't want to swim at a particular event, ask them to volunteer. After seeing the event up close, they might feel more comfortable and swim in the next event.
    • Communicate with your club. Write a weekly or monthly e-newsletter. Include a calendar with focus events for your program as well as birthdays and other special occasions.
    • Share the load. Identify individual members' skills and talents and build a support team with those members willing to devote their time and talents for the benefit of the program. Creating a support team can help balance the dynamics of the program and keep the members engaged.