PM only LCM
3x200 @ :10 rest pull w/ paddles + buoy + snorkel
500 kick w/ fins + board 250 FL/250 FR
4x100 @ 1:30 D1-3, hold 4
kick w/ fins:
200 @ 3:00 build each 100
3x100 @ 1:30 D1-3
4x50 @ 1:00 odd fast/even cruise
3x100 @ 1:45 cruise
3x200 @ 3:30 strong
9x50 @ 1:00
1 EZ/2 fast
2 EZ/1 fast
I returned yesterday evening from an amazing adventure in Cape Cod centered around a 20-mile swim from Plymouth to Provincetown. On Monday morning I picked up a Zipcar, collected Rondi after her early swim at Riverbank, and drove up to Plymouth, MA. It was a beautiful day for a drive, and with a trip to an unfamiliar part of the country and the excitement of the next day’s swim the road before us seemed full of exciting possibility.
We arrived in Plymouth in time for a quick walk around the harbor and a lunch of lobster rolls before checking into our hotel. Then it was back down to the harbor to meet up with Dave and boat pilots Dan and John. The plan was for Dave and me to swim together, flanked by his boat (Agent Orange), which would be driven by Dan, and John’s Plymouth-based boat. Rondi would feed us both from John’s boat. I made arrangements with the harbor master to park my car overnight near the boat launch while I was away, and went over my feeding schedule and equipment with Rondi. We all discussed boat loading plans (2 am at the boat ramp dock), how the swim would go (route and feeding routines, swim protocol), and contingency plans (where the nearest hospitals were, what to do in case of shark sightings).
The last of these was a bit of a concern for me going into the swim. Cape Cod’s seal population has been growing rapidly in recent years, as has the number of great whites that feed on them. There had been some sightings in the area, and a well-publicized attack several weeks ago on the Atlantic side of the Cape, a few miles around the point from where we were headed. I tried not to think about all this overly much heading into the swim—the risk of encountering dangerous wildlife was there, but it seemed very minimal, and in any case I knew that open-water swimmers regularly travel through waters populated by all kinds of sharks in places like California without incident. A bigger worry to me was that I would get the shark heebie-jeebies during my swim, and spend considerable time feeling fearful or jittery out in the ocean instead of enjoying it.
On a happier note, John told us there had also been lots of sunfish sightings in the bay waters this season. I wasn’t sure what sunfish were exactly, but Rondi and Dave seemed to think that was cool, so I decided that they must be a good thing to hope to see during our crossing.
After the meeting it was back to the hotel. I had a snack, then lay down to try to get some rest before the swim. The last thing I remember before drifting off was wondering what sunfish looked like. I ended up getting a good few hours sleep—I was snoozing by 6:30, and woke up excited and ready to go around 11:30pm. That was a little earlier than I’d planned on getting up, but it gave me plenty of time to have some cereal, get ready, and prepare some hot feeds and hot water for the boat. When Rondi awoke I asked her what sunfish looked like. She found a picture on her phone and showed me (they’re funny looking creatures!), and we decided that its frilly back end looked like a tutu. While I made my final preparations she entertained me with some sunfish facts—they can grow up to 1000kg, they eat jellyfish, and swim really slow. I decided that if I started worrying about sharks during the swim I would think about sunfish instead.
We arrived at the boat ramp a little before 2, with plans to start the swim around 3am. While I was sleeping Dave and Rondi had festooned Agent Orange with glowsticks that hung down a little over the waterline, to make the boat easily visible to swimmers during the dark. I had brought some glowsticks and battery-powered light strings for John’s boat as well. (Although both boats had various lights higher up on them, it’s nice to have some at swimmer’s-eye level too). Fellow CIBBOWS swimmer Mo arrived—he was another one of the five swimmers attempting the swim—and we loaded up the boats, climbed onboard, and headed down to the start. The other two boats were loading elsewhere, and while we were all starting from the same beach we were not attempting to coordinate the start times. Basically, when your boat arrived and you were ready to go, you splashed. Each swimmer’s time would be kept by his or her boat. We saw fellow swimmer Eileen just leaving the beach as we arrived, and a little ways into our swim we saw Greg’s boat heading into shore for his start. It was nice thinking of all of us out there somewhere, stroking along in the bay, due to converge eventually by the end of the day.
It was quite dark—the four-day-old moon had set hours before, and clouds obscured most of the stars. The ride out was really amazing, with the three boats motoring along in the dark across the smooth water. Rondi and I sat in the bow of our boat, playing with some glowstick bracelets I’d brought along, giggling, and watching Agent Orange and Mo’s boat trail along behind us. I was feeling excited, a little nervous about the beach start in the dark, and eager for things to get under way. I mentally rehearsed what I needed to do once we got near the beach and slowed down: inhalers, lube (I’d already sunscreened back at the hotel), cap and goggles, attach lights. (I would wear one green blinking light on my goggle strap and attach a steady orange one to my suit so that I would be visible to our boats in the dark. In this, as in so many things, I followed the example of my more experienced swim partner Dave).
We arrived near Whitehorse Beach, our designated starting point. I was glad to see that our boats could get us very close in to the shore—I had been worried about having to swim into a dark beach, but we were close enough that the sand was lit up from the boats’ lights. I took off my parka—the air was in the low-60s, and I had needed it during the zippy boat ride over--and got ready to swim. I asked John what the water temp was—he got a reading of 63—and debated whether to wear earplugs. I usually don’t if the water is above 60, but I wasn’t sure if the temp would drop as we went into deeper water. When I saw Dave was wearing his, I decided to go with them, figuring that taking them out if I didn’t need them would be easier than having them passed to me from the boat later on. When Dave and I were both ready we jumped into the water and swam, then waded, the few yards to shore. I didn’t want to put my feet down on the dark bottom, but eventually I had to.
When we were completely out of the water and on the sand, we exchanged a few words, raised our hands to signal to the boats we were starting, then headed out into the water. We were soon swimming alongside each other with the dark water stretching out beneath us.
Going into this swim I had decided upon four goals:
· To last more than 10 minutes swimming in the dark (an easily achievable goal to give me a taste of success early on, and something to shoot for in case just I got panicky with the night swimming)
· To beat my previous time-in-the-water PR of 6h31m (a somewhat more difficult achievement-focused goal)
· To come out of the water with a list of five things about the swim that were unique, or new to me (a process-focused goal, more specific and measurable that “enjoy the swim and appreciate the experience”)
· To be proactive and resourceful about fixing any problems or discomforts as they arose (an improving-my-skills goal—I hadn’t been so good at this during swims earlier in the season—as well as what I needed to do to help ensure that I would stay happy during the crossing).
That first goal was indeed easily achieved. I wasn’t scared at all of the darkness once I was swimming in it. In fact, it was one of the most magical parts of the swim, mostly because there were tons of green glowing jellyfish beneath us. They ranged from grape size to softball size, and it was simply unreal watching them bounce along below us as we swam above. I could feel their squishiness on my fingers as I stroked along. Otherwise, it was pitch black below. It was like swimming in a lava lamp, for hours. Any air bubbles from my hand entry also seemed to glow in the water. When I turned to breathe, I could see the blue light strings on John’s boat and the glowsticks on Agent Orange, and sometimes I could see Rondi’s glowstick bracelets as she moved about on deck. Dave’s goggle and suit lights were also very visible, but surrounding the illumination of our little flotilla was nothing but darkness.
I felt like we had only been swimming for about 10 minutes when Rondi signaled for our first half-hour feed, and those thereafter also seemed to come jarringly quickly. I was so mesmerized by the light show below that I was reluctant to stop for feeds, although it was nice to see Rondi and have her serve up some warm drinks. Since I had been unsure what the water temp would be going into the swim, I had prepared both warm and cold liquids (a rotation of tea, gatorade, juice, and milk), with some solid or pureed food every 2 hours. We had arranged for me to start off with warm feeds, thinking they might be a comforting thing to have in the dark, and agreed that I would tell her when I wanted to switch to cold. I ended up having warm feeds for about the first 2/3 of the swim.
For a while my goggles and I weren’t getting along so well. At first feed I told Rondi that I might want to switch to my backup pair at the next feed, but by then they were working fine. Soon though I decided that I would be happier in my more favored type of goggle (I had started off with another model because it had clear lenses, which I thought would be better for the initial low-light conditions). I made the switch and was happier. Score one for goal number 4! I probably could have swum with the first ones for the entire swim, but why put up with something you can fix?
After a few feedings I gradually began to notice that the sky to my left seemed to be lightening a little bit. Slowly things became brighter, and I could discern the outline of the boats against the sea and sky. The jellies became white-outlined translucent creatures rather than glowing green blobs. Dawn was approaching. The night was behind us, and we would soon be swimming into sunrise!
(Photo credit R. Davies)
Cape Cod Bay swim, part 2
Updated August 25th, 2012 at 08:02 PM by swimsuit addict
1 X 250 4:00 3:45
3 X 100 1:40 1:30
4 X 75 descend 1:15 1:15
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
1 X 100 moderate 2:00
4 X 50 1:00
50's: odd: fast even: easy
#4 50 is on 1:30
Choice. IM'ers should go 1 round of each.
10 X 150 free 2:15
1-5: swim 100 moderate/50 fast
6-10: negative split
WARM DOWN: 4 X 50 easy 1:00
Drove to pool and it was closed for two weeks. Did not have enough time to drive to Oak Marr to swim before dr. appt. After doing some research on elbows and coritsone and acupuncture, I decided to forego another cortisone shot (I can deal with the short term pain) and try acupuncture instead. Here is a sample summary on acupuncture for tennis elbow:
A consensus statement from the National Institutes of Health states that study results are promising enough to consider acupuncture as an appropriate option for the treatment of lateral epicondylitis.24 However, conflicting evidence exists, and recommendations for or against this therapy cannot be made. Two systematic reviews and one meta-analysis found that acupuncture leads to short-term (three days to two months) pain reduction.15,20,25 Two additional systematic reviews acknowledge that acupuncture might provide short-term benefit, but they conclude that there is insufficient evidence on the use of acupuncture for the treatment of lateral epicondylitis.7,26
The doc prescribed the nitro patches again and I will use those for at least 12 weeks. The theory is that they dialate the blood vessels allowing blood to get to the injured tendon more easily and increase fibroblastic activity. Bracing for a few days of headaches, which will hopefully be short-lived as they were last time.
Went to bikram yoga at 6:00 pm. One of the most packed classes I've ever been in. I thought August was a huge vacation month here? Saw a fellow swimmer from Reston Masters. Unfortunately, I had one of the heat nazi instructors. Between that and the crowds, the last 20 minutes were excruciating. I wish the shorter Vinyassa classes were at better times for me.
10 x 25 shooters w/fins @ :40
4 x 50 caterpillar fly drill @ 1:10
16 x 50 rotating IMs @ :50-1:00
20 x 50 kick @ 1:00
-- I slightly modified a kick set from Workout #3 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21245"]U.S. Masters Swimming Discussion Forums[/ame]
4 x (5 x 50 kick) w/fins @ 1:00
1 = fast @ 100 pace
2 = EZ
3 = 25 UW + 25 EZ
4 = 25 AFAP + 25 EZ
5 = EZ
Round 1 & 2, SDK on back = 22 double shooter, 9 AFAP 25
Round 3 = dolphin kick w/board, 26 high, 11
Round 4 = flutter kick w/board, 26 high, 11
6 x 25 w/parachute @ 1:00
Acupuncture, 40 min
I was pretty beat in the water after bikram last night. Still, I felt like I got a decent kick set in. Tomorrow, I'm meeting up with MB Speedo. I'm glad he hasn't decided to change sports completely ... at least yet.
I missed the entry deadline for the MD Senior Olympics on Sept. 9 while I was on vaca, and don't feel inclined to pay a $60 late registration fee. Jimby is coming down Sept. 8 to swim in a MD Swim Series LCM meet in Baltimore at a decent pool. It's outside, but perhaps I'll accompany him and do a couple 50s for a sprint workout. It just starts very very early ... http://www.usms.org/comp/event.php?M...0120909NBACLCL
Looking forward to my girls going back to school after Labor Day. I find it hard to focus on workouts during the summer.
Hammer Iso-Lateral Row, one arm at a time
1 set of 10 @ 130
2 sets of 10 @ 150
Seated calf raises
1 set of 10 @ 150 lb.
3 set of 10 @ 175 lb.
Rear deltoid fly machine
3 sets of 10 @ 70 lb.
2 sets of 10 @ 170 lb.
3 sets of 3 @ body weight (172 lb.)
3 sets of 3 @ body weight + 25 lb.
2 sets of 3 @ body weight + 30 lb.
The Santa Clara pool is closed for maintenance this week and I have a board meeting tonight so I assumed that I wouldn't get a chance to work out today, but I suddenly remembered the gym at work on the way in and my bag was in the trunk so I stopped for a quick workout.
Years ago I used the work fitness center a couple of times a week when I was in one of my short-lived "must get in shape" phases. That ended when afternoon traffic got so bad that I decided to shift my work day an hour earlier so I could leave early enough to avoid the idiots. This meant that I got to work by 5am, before the fitness center opened, so I fell off the bus and haven't been back since even though I don't keep those nutty hours any more (work is 55 miles from home so my days started really early).
I don't know why I haven't thought of it before now, too many years stuck in my routines I guess.
Updated August 23rd, 2012 at 04:58 PM by eric.carlson
20 minutes of various TRX exercises, mostly upper body
2 set of 12 @ 15 lb.
Seated leg extension
3 sets of 10 @ 160
Seated leg curl
2 sets of 10 @ 100
~2K on the erg
My daughter wanted to work out tonight so I went with her even though I wasn't quite in the mood. She gave me a short lesson on erg technique and I did about 2K and stopped completely out of breath. She sat down and casually did a 10 minute piece at a much faster pace - and stood up looking relaxed
Swam w/ Dave, Roger, Sam and Ray. Another challenge day. Swam in my Yingfa jammer. Made a big difference. Three more weeks and we get to 10x100 IM on 1:25.
600 Warm up
6 x 50 - :50 IM/Free
7 x 100 IM - 1:25
Held 1:19-1:20. Fly was falling apart slowly but I was holding on ok. Should be fine for 10 of these if I back off a little on the first couple.
9 Minutes - Free, 1 breath per 25 yards. Rest and breathe on walls as much as needed. Made 600 yards.
4 x 100 - 1:40, 50 Kick/50 Stroke. Use every kick and stroke once.
10 x 150 - 2:30 Stroke/Kick/Pull.
200 Cool down
I was falling right into EZ today but then those under water no breather just kill me.
6x100@:20 RI odds 25 scull 25 swim 25 scull 25 swim
Evens 25 scull 25 human drill 25 scull 25 human drill
6x100@:20 RI IM odds drill evens swim work turns
4x100@2:30 s 25's no breathers@:10R
4x25@1:00 shooters w/zoomers
200 kick w/zoomers
200 swim w/strapless paddles & snorkle
Total 2500 yards
Had similar chaos today at the YMCA pool, with the swim team using three of the lanes, and then having two lanes open for lap swim, and the other 1 lane space for a swim lesson group. It all worked out well this time, since we knew what to expect. This will be going on for about two weeks like this until the hours get changed around again.
Swam with Jared
Warmup/Getting into it:
5 x 100 Free @ 1:30 (1:09s)
5 x 100 Free @ 1:25 (1:08s)
5 x 100 Free @ 1:20 (1:07-8s)
Our warmup was an undetermined amount when we started. Jared just said 100s, and I went. After 3 of them I asked him how many he wanted to do...he then said "let's do 5 @ 1:30, 5 @ 1:25, 5 @ 1:20." OK, no problem with me. Well...as we started the 1:20s, he was cursing himself for suggesting it. I was having fun with it.
100 IM semi-strong but with a relaxed tempo
10 x 50 Flutter Kick w/ board @ :55 (:45-:49s)
Free Pull w/ paddles Set: (1500 set)
2 x 50 (on each of the following) @ :55, @ :50, @ :45, @ :40, @ :35
Jared got out here...I kept going - staying on interval:
2 x 50 @ :50, @ :45, @ :40, @ :35
2 x 50 @ :45, @ :40, @ :35
2 x 50 @ :40, @ :35
2 x 50 @ :35
100 EZ and out
I had fun with the final pull set. Rock n roll taper mode for sure since I have the LCM meet on Saturday. Most yardage I've done in a while, but I was feeling great so I went with it.
I got goosed tonight! Goose Pond in Lee, MA, that is.
Numbers and words tonight for a change ...
- 1.57 miles completed in 54:21, which you can view here.
- 39 fish and numerous large rocks viewed while swimming.
- 12 total swimmers, 10 with orange safe swimmer buoys, 1 wife and 1child joined in the fun.
- 1 great post-swim potluck: 2 chicken choices, 3 veggie plates, 9 various salads, 2 chip offerings, 1 box of wine or homebrew beer from a growler, 1 tin of brownies.
(My contribution included: 2 eggplants and green peppers, 4 tomatoes, and parsley from our garden, plus 3 potatoes and other spices, simmered into a great summer stew)
- 100 miles round trip (145 minutes total) on my motorcycle for 1 excellent swim.
- Now time for 800mg of ibuprofen, and some rolling around on 1 tennis ball before
400 mix up
3 x through
--300 @ 4:30
--2 x 150 build @ 2:15
100 ez kick
200 @ 3:00
3 x 100 @ 1:25 FAST
200 @ 3:00
3 x 100 @ 1:25 FAST
200 @ 3:00
100 ez kick
2 x 75 @ 1:10
4 x 50 @ 45
2 x 75 @ 1:10
4 x 50 @ 45
I was back with the team tonight. I can't say that my FAST swims were very fast but I made through. School has started back up so our family like many others is back to the regular hectic schedules. We seem to do better when we have some structure in our lives. I say this but my wife is the one that does most of the running around so I can swim. Lucky guy!
AM only LCM
400 pull w/ buoy + paddles
100 kick w/ fins
All kick FR w/ board:
4x25 @ :40 FAST
25 @ :40 EZ
4x25 @ :40 FAST
25 @ : 40 EZ
5x25 @ :40 FAST
25 @ :40 EZ
200 50 cruise/50 FAST
20x50 smooth FR
5 @ 1:00
5 @ :55
5 @ :50
5 @ :45
At home with Susan.
2 x 200 @ 3:15
2 x 200 @ 3:15, 50 catchup / 50 swim
2 x 200 @ 3:15, 25 catchup / 75 swim
Set I (2500 / 3700)
This is a minor modification of pwb's [ame="http://forums.usms.org/showthread.php?t=21247"]Workout #2[/ame] from this week's High Volume Workouts
* 1 x 400 @ 6:00, 5:50, 5:40 5:30, pull w/buoy only, descend slightly (went 5:22, 5:20, 5:16, 5:15, 5:12)
* 1 x 100 @ 2:10, kick w/board, dolphin - breast by 25
Set II (500 set / 4200 total)
4 x 25 @ :40 flutter kick w/fins and board, odds easy, evens AFAP
3 x 50 @ :50 dolphin kick with mono fin on stomach
3 x 50 @ :50 dolphin kick with mono fin on back
4 x 25 @ :45 underwater SDK w/fins
Wrap-up (300 / 4500)
8 x 25 @ :40 no-breather
** 4500 **
As expected, my arms and shoulders were tired today but surprisingly there weren't sore (yet?). My times on the 400s weren't exactly fast but they weren't terrible either.
I used the monofin for the first time in a while. The last time I used it I got blisters that took weeks to heal because they were on the joints of my first two toes, so today I put some Bodyglide on those parts of my feet and didn't have any problems.
Updated August 22nd, 2012 at 05:53 PM by eric.carlson
4 X 100 1:40 1:30
2 X 200 3:00 3:00
Two rounds, round 1 intervals left, 2 right.
10 X 50 kick 1:10
#6-10: 25 fast/25 moderate
1 X 100 swim
10 X 100 free
3 on 1:30
3 on 1:20
3 on 1:15
#10 is easy
8 X 200
odd: IM or 50 best stroke/50 free 3:30
even: free on 3:00
WARM DOWN: 4 X 50 easy 1:00
Warm up (800)
1 x 300 Swim Choice
1 x 200 25 kick/25 scull/25 drill/25 swim
1 x 100 Kick – choice
4 x 50/55 desc
Set #1:Major Stroke (1100)
1 x 100 IM/2:00 Moderate
4 x 75 Back/1:45 Strong to fast effort
1 x 100 IM/2:00 Moderate
6 x 50 Back/1:10 – Strong to faster effort
1 x 100 IM/2:00 Moderate
8 x 25, odds fly, evens free/45 FAST
100 easy kick
Total: 2000 meters
Swam w/ Dave, Dave, Sam, Ray, John and Kyle. Started out a bit fast on the 200s. Took a while to recover from that but it wasn't so bad a the end.
550 Warm up
2 x 200 - 3:00 (2:20, 2:22)
I chased Dave on these. He did 2:15. 2:20 is a little aggressive for me with a drag suit on but I'm glad to see I can make it.
3 Times through:
* 4 x 125 IM - 2:00
* 4 x 75 - 1:15 Kick/Stroke/Pull
* 4 x 25 - :30 IM Order
* 100 Easy
100 Cool down
The day I have been waiting for for 5 months is here - boy goes into MTC today - he's theoretically going to Skype me any minute - my last contact with him other than email until Christmas Morning. Rather a bittersweet morning.
Foggy outside this morning - water nice & cool - ATAC population down since school started on Monday, so only three in my lane, plus me.
500 locomotive kick
2 x 400 on 6:00
2 x 300 on 4:30
4 x 100 on 1:20
12 x 75 on 1:15 2 Swim, one kick
9 x 100 on 1:45 - 3 kick, 3 IM, 3 stroke
2 x 150 breast/free
Total: 6200 SCY
My lane seriously needs to stop going on the 1:30 base interval. Even if 1:20's are tuff, we could easily make the 1:25's. Problem is, they always want me to lead the lane if we go on the 1:20's. . . . .
Updated August 22nd, 2012 at 04:46 PM by Celestial
My free did not feel so speedy but the fly felt smooth again.
8x50@1:30 25 drill + 25 kick
6x50@1:00 w/fins 25 UW dolphin + 25 EZ no lungs on the UW had a tough tim
8x50@1:00 burst + cruise could not move on these
50@1:00 fast R1 free :35 R2 fly :45
2x50@1:00 EZ free
100@2:00 at 200 pace R1 free 1:16 R2 fly 1:40
200@:30RI EZ w/paddles, bouy & snorkle
50 AFAP free went :34 should have been faster
Total 2700 yards
had a good swim during lunch. did about 2500 in 48 min.
I am always amazed at how people act in swimming pools.
We had a lot of kids in the pool today. there always seems to be that one kid that makes the constant fog horn noise. And it lasts and lasts.
10 sets of 3 @ body weight (173 lb.) + 50 lb. on 1:00
3 sets of 10 @ 35 lb.
2 sets of 5 @ 180 lb.
1 set of 5 @ 115 lb.
3 sets of 5 @ 205 lb.
1 sets of 5 @ 225 lb.
Seated leg curl
3 sets of 10 @ 140
My arms are going to remind me of this workout for days.
Updated August 22nd, 2012 at 03:30 PM by eric.carlson
(fix the date)