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  1. Still under the weather

    200 w/bouy
    200 ez fly kick w/fins
    100 IM drill

    3 x 100 @ 1:30 AFAP
    50 perfect form @ 1:30
    100 kick @ 2:00 AFAP
    6 x 50 @ 45 (500 pace)
    3 x 150 kick @ 2:40
    #1 fly
    #2 breast
    #3 free
    50 perfect form @ 1:30
    6 x 50 @ 45 (500 pace)
    50 perfect form @ 1:30
    3 x 100 @ 1:30 AFAP

    4 x 300 w/toys @ ?
    #1 pull
    #2 cruise w/fins
    #3 swim
    #4 swim w/fins AFAP

    300 w/d


    I still don't feel very well so I consider this a character builder workout. Half way through, I stopped looking at the clock and just went when the others went. Started out well but quickly fell off where I should have been. Swimming in a daze is not fun but I gave it my best effort. We'll try again tomorrow.
  2. awesome workout this morning

    by , May 15th, 2012 at 08:37 AM (Mixing it up this year)
    Did my weightlifting last night but did not notice today. May not be able to say tha tomorrow though.

    Felt fairly strong with my arms today. Legs not so much, I was hurting last night in the quads, glutes and lower back. Some surprising results though my 100 kick was 4 seconds faster than yesterday, but it relly hurt bad.

    400 free
    300 alt pull/kick by 50 w/board
    100 scull
    4x50@:15 RI torque drill w/paddles & snorkle
    12x50@1:15 25 up tempo + 25 cruise VK till next interval
    Felt like I was holding my 1500 pace for the up tempo and didi each in :50 leaving :25 to VK nice set!
    100 EZ

    5x100 as:
    #1 75 strong @200 pace +25 EZ @2:00 went 1:40
    #2 50 fast@100 pace break :05 25 fast +25 EZ @2:00 went 1:35
    #3 EZ@3:00
    #4 75 strong@100 pace +25 EZ @2:00 went 1:32
    #5 100 kick AFAP went 2:32 :04 faster than yesterday

    300 EZ

    Total 2500 meters
  3. On a Deload Week

    by , May 15th, 2012 at 02:12 AM (Elise's Fitness Fun)
    Still trying to get back into the habit of blogging. Didn't get to it last week. Whoops! Got in two days of weights, one day of swim, and took a walk of least 1.5 miles each day. The swim was on Wednesday and is as follows:

    Warm-up: 200 swim, 100k, 200 pull

    2 x 300 - alternate 25 heads up/75 swim - 1 minute rest between swims

    8 x 50 with fins - 25 kick/25 swim on 1:15

    6 x 50 with fins - 25 uw/25 swim on 1:20

    200 easy

    2000 yards

    Thursday, did last heavy workout to conclude three weeks of heavy lifting.

    Bench press: bar x 5, 65 x 5, 3 sets of 100 x 5

    Lat pull-down: 90 x 5, 110 x 5, 3 sets of 140 x 5

    Squats: bar x 10, 65 x 20

    Hammer curls: 2 sets of 12 x 15

    Leg lifts in Captains chair: 2 sets of 20

    Today, started my deload week. Letting the muscles, tendons, and joints rest after three weeks of heavy lifting.

    1.5 mile walk, 1 mile: 2 min run fast/1 min walk

    3 rounds of the following:

    10 push-ups with bosu ball
    10 pull-ups on pull-up assist machine
    20 leg lifts in captain's chair

    Walked another 1.5 miles this evening.
  4. Monday, May 14, 2012 5:00pm

    by , May 14th, 2012 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    I slept past a few snoozes on my alarm clock today, and then woke up a little past the start time of practice this morning, so I just decided to bag the morning, and swim in the 1-lane afternoon YMCA lap lane. Not the most ideal conditions today, especially since it was above 90 degrees outside today. Seems like extra people wanted to hit the pool today.

    Still did quite a decent practice.

    Warmup (after a long 2 1/2 days out of the water - very sluggish)

    500 Free
    5 x 100 Free Pull @ 1:20-1:30ish depending on lane spacing (held 1:05s)
    400 IM Drill EZ
    100 Kick on back EZ

    5 x 100 Free @ 1:30ish (held 1:09-1:10), just swam aerobic EZ

    Lane cleared out at this point, so it was rock n roll time.

    Main Set:

    6 x 125 Free Pull @ 1:45, 1:40, 1:35, 1:30, 1:25, 1:20
    (Went 1:25s on first 3, then 1:23, 1:21, 1:18)

    250 EZ swim

    took a few minutes here, then decided to

    1 x 100 Free from a push FAST (went :57)
    Not exactly fast, but I went for it. My quads were on the verge of cramping as I pushed off each wall)

    200 EZ and out


    3300 Yards

    Heat sheets are out for the meet:

    Updated May 14th, 2012 at 11:32 PM by jaadams1

    Swim Workouts , Daily Practices
  5. Workout 05/14/12: evening

    by , May 14th, 2012 at 10:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BR drill/100 Fly drill

    Timed 3,000yd swim
    06:24.03 06:24.03 - 0500yds
    06:43.28 13:07.xx - 1000yds
    06.48.12 19:55.xx - 1500yds
    (note: 1750 time = 23.20.xx)
    06:55.13 26.50.xx - 2000yds
    (1 minute feed break)
    06:42.81 33:33.xx - 2500yds
    06:51.38 40.28.xx - 3000 yds (avg 2.5mph)

    4 x 50 FR Burst on :45
    - 6/8/10/12

    250 reverse IM drill cooldown (extra free at end)
    (Solo/Rec/3850yds/60 min)

    With the Accelerade going down smooth after my lunchtime swim, I figured I had better do two things tonight: start on some timed swims and give the primary feed (maltodextrin) a shot. I mixed it up with some water and apple juice, then chilled it in the fridge, so it went down well in the 85 degree pool at the 2000 mark. No stomach issues to note.

    The swim was good - I just repeated Noah's Arks (did the last 2x100 DPS only) so I would know my lap count. According to the pace chart, I was a tad over my base of 1:20/100 yds, so that is promising. I added the 50's for a challenge, like trying to finish out a long swim, and I tried mostly for good form (came in around :34 on all). Then some nice loosening up to complete the night.

    It felt good to just swim for a bit, and I had a tv theme song in my mind - "My eyes are getting weary, my back is getting tight." Applied to the swim a bit as well! Anyways, off to bed now. Keep the water moving until I can get back in on Wednesday.
    Swim Workouts , Timed swims
  6. Monday, May 14 2012

    by , May 14th, 2012 at 05:49 PM (I swim, therefore I am)
    LCM - FGCU Aquatics Center

    Staff was still taking down pads, canopies, etc from the big weekend meet. Water a bit cloudy - usually crystal clear.

    1x1000 FR build by 200 1-5
    10x50 FR on :50, did 3(39,38,37) + 37

    *Set 1*
    4(3x100) on 1:45 with 1 min rest, times:
    1. 1:19
    2. 1:18
    3. 1:17
    4. 1:16

    3x100 on 2:15, times:
    1. 1:14
    2. 1:13
    3. 1:12

    300 FR DPS Swim

    *Set 2*
    6x50 on 1:00
    • did :34 ave

    3x50 on 1:30
    • did :32 ave

    200 DPS Swim

    *Set 3*
    3x100 on 3:00, times:
    1. 1:10
    2. 1:09
    3. 1:08

    100 EZ FR

    *Set 4*
    1x2000 FR Swim w/paddles EVF
    • 1000 as 2x500 desc by 100 to 80%
    • 1000 as 5x200 desc 1-5 to 85%

    Warm Down
    2x200 EZ butterfly drill

    With no weekend dryland or pool activity, I felt a bit awkward in the water most of the time. During the 100s my stroke rhythm was on and off resulting with uneven 50 splits compared to my normal standard of even splits. But on the good side, I went under 1:10 LCM in practice for the first time as a masters swimmer. Will start dryland again tonight.
    Swim Workouts
  7. Workout 05/14/12: noon

    by , May 14th, 2012 at 04:31 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Go two times through:
    - 100 Kick (middle 50 FAST) on 2:00
    - 100 Pull with buoy on 1:30
    - 4 x 50 build on :45
    - 100 Pull with buoy on 1:30
    - 100 Kick (middle 50 FAST) on 2:00
    ---- First rnd. FR
    ---- Second rnd. IM (+15 sr on Pulls)

    100 loosen and out
    (Solo/Rec/1900yds/35 min)

    - back to Jazz Hand's Big Four ...
    Chin ups: did 42 in 15min test
    Shoulder press: 3 x 10 x 8#

    Had a beautiful day for a motorcycle ride on Saturday to Great Barrington for the USMS coaches training, and ran into SwimStud while there - it was good to know someone and hang out all day. The level 1+2 courses were very informative and they feed us well (even the vegan cake was good - toss chocolate chips on anything and I'll eat it). My phone recorded this not so great image after the presentation:

    Celebrated Mother's Day yesterday with the family and let my beloved choose the activities for the day. Took a nice ride to the mall and ate dinner out - a very relaxing and enjoyable day. Happy Mother's Day to all of you moms out there, including you ladies without kids that help to encourage those around you.

    Swim today was good. I did not have a lot of time, so I just expanded my pre-set into a main set with the 50's. I was able to see GregJS in the pool at lunchtime, which was good. He made a copy of a video for breaststroke for me to watch (it works, Greg! Thanks!).

    I got home and used the chin up bar device I bought yesterday to do a test set of sorts that Jazz suggested since I don't have access to a weight-assisted machine for these. For $15 bucks I couldn't go wrong, as I can do these at home now and don't feel as self-conscious about my lack of upper body stregth. Although the cats were staring at me, and I think laughing.

    I also downed a dose of Accelerade, which I plan to use during the Kingdom Swim. Tolerated the orange flavor well. I plan to test out my maltodextrin mix tonight during a timed swim at the pool. Again, if I can get the nutrition part down I am confident I will be able to finish the 10 mile race, exclusive of the final time. I have been able to get a lot of info from the Matathon Swimmers forum that evmo started and lots of regulars here add to - check it out if you are serious about swimming an event 10k+.
  8. Saturday 5/12/12

    Saturday 5/12

    PM only SCM (!)

    In Sewanee, TN for my brother's graduation and he was supposed to secure me pool time for Friday and Saturday but only succeeded in getting me ~45 minutes of pool time on Saturday afternoon. I wasn't prepared for the pool to be set up SCM (haven't swam any great distance in that size pool since high school in summer league meets) and had planned to do workout #3 from PWB's HVT thread. Ran out of time, but here is what I did:

    400 swim (100 FR/200 IM k/d/100 FR)
    6X100 D1-3 FR in groups of 2
    2 @ 1:20
    2 @ 1:15
    2 @ 1:10

    2x (only had time for 2 of the 3 rounds)
    1x300 @ 4:00 pull w/ buoy + paddles
    2x150 @ 2:30 D1-2 IM no FR
    3x100 @ 1:40 D1-3 (1: 50 strk/50 FR, 2: 75/25, 3: 100 strk)
    100 EZ
    RD1: FL, RD2: BK

    200 EZ

    Total: 3200
    Swim Workouts
  9. 05.14.12 - Monday workout

    by , May 14th, 2012 at 03:10 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp back to the normal 84-85. Nice while the cooler temps lasted.


    400 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Stroke - 1:30 (did backstroke)
    100 Easy

    4 Times through:
    * 75 Pull - 1:00
    * 25 Fly - :30 No breath
    * 200 IM - 3:00
    * 25 Fly - :30 No breath
    * 75 Pull - 1:00
    100 Easy
    No breath fly went out the window real fast. There's just not enough time after the pull for me to catch my breath enough to make it. Intervals were tight but not horrible. I generally took the pull on :52 to :55 to get some recovery and then pushed harder on the 200 IM (2:45ish).

    800 IM Kick

    32 x 25 - 25 Easy Free on :30, 25 hard IM Order on :20 4 times through.

    200 Cool down

    (4600 Total)
    Swim Workouts
  10. Killing the 200 Back!

    by , May 14th, 2012 at 01:09 PM (A comfort swimmer's guide to easy swimming)
    The focus of the Main Set today was the 200 back. I killed it!!!

    The pool temp was around 81 this morning. It was sooo much better than the usual 85 or so.

    SCY, Solo

    Warmup (1050)
    600 choice
    - did 300 swim back & free, 200 kick, 100 pull
    8 x 25/40 drill

    Repeat 2x
    4 x 25/40 with fins
    1 = shooter
    2 = swim build
    3 = shooter
    4 = swim easy
    - round 1 free, round 2 back

    50 easy

    Main Set - Backstroke (1800)
    Repeat 3x
    1 x 200/4:00 build
    - went 3:02, 2:58, 3:01
    1 x 200/4:00 FAST, broken
    1 x 200/4:00 easy

    swim broken 200's as follows
    #1 = 100/10sr/100 - went 2:50
    #2 = 100/10 sr/50/10 sr/50 - went 2:46
    #3 = 50/5 sr/50/5 sr/50/5 sr/50 - went 2:46

    Warm down
    150 easy as 50 kick/50 free/50 back

    Total: 3000 yards

    Updated May 14th, 2012 at 01:56 PM by poolraat

  11. Saturday, 5/12/12

    by , May 14th, 2012 at 01:00 PM (A comfort swimmer's guide to easy swimming)
    I've been sick most of the week and haven't worked out much at all this week. I felt pretty good today even though my sinus is still messed up. But the rest has been good. Swam some good times today.

    In Boise at the West YMCA
    SCY, Solo

    Warm up (1300)
    300 swim – 200 kick – 200 IM Drill
    6 x 50 free w/paddles @1:00 - 25 tempo – 25 smooth dps
    8 x 50 flutter or dolphin kick w/board & fins @ 1:00 – burst 1st 25m
    100 EZ complete recovery

    Sprint Set #1 (300)
    - did backstroke, went 1:16±
    200 EZ

    Sprint Set #2 (600)
    6 x 100/2:00 choice
    - did this set all free
    1 = smooth dps - went 1:25
    2 = negative split - went 1:20
    - 3 = fast @ 90% broken at 50 for :10 sec - went 1:10
    4 = EZ
    5 = AFAP broken at 50 for :15 - went 1:07
    6 = EZ

    Set #3 (400)
    8 x 50/1:00
    odds = 80 – 90% effort
    evens = EZ
    did free, back, fly on odds

    Warm down
    200 easy swim

    Total: 2800 yards

    Went for a 36 mile bike ride later in the day with my coach.
  12. Sarasota Y Sharks Masters 5:30 AM Workout -05/15/12

    by , May 14th, 2012 at 12:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2 on 3:00 2 on 2:45
    1 X 300 5:15
    4 X 100 1:45
    1 X 400 -

    1 X 200 kick
    1 X 100 swim

    1 X 100 moderate 2:00
    1 X 100 fast 2:15
    1 X 50 moderate 1:15
    1 x 50 fast 1:30
    Two rounds, choice.

    3 X 400
    #1 IM 7:15
    #2 50 stroke/50 free 7:15
    #3 free/negative split

    WARM DOWN: 4 x 50 easy 1:00

    Swim Workouts
  13. Where have I been?

    by , May 14th, 2012 at 11:43 AM (Chowmi's Blog)
    Wow did the week go fast, I haven't blogged in quite awhile!

    The main update is I entered 2 swim meets,
    ***Local A meet Sat, 06/02
    ***Texas Senior Circuit #4, Sun, 06/10
    so that finally gives me something to get specific about! TSC #4 will be a really big and fast meet, I think. It's one of the last OT qualifying meets (cut off date around 06/18) so I think to keep up with the Jones I can't be dorking around in low 28's.

    So, to alter my P90X training, I am doing week #9 and #10 NOW, then do week #8 and week #13 (the "rest" weeks), and then go back to weeks #11 and #12 after that. That means I'll be doing the 2 "rest" weeks going into 06/01 and 06/10.

    In the meantime, it's time to start specific training and tapering. No time for more any more conditioning as it is 3 and 4 weeks away from the meets! I started yesterday:

    LCM, SMU outdoor pool
    Sunday AM workout

    300 swim
    300 kick
    300 pull

    4 x 100's on 1:40 descend
    1:17?? I doubt it was 1:12.

    Main set:
    200 easy
    4 x 50's "sprint" on 1:10
    held 35's

    suppose to repeat 3 times, but I did 2 times and got out to get ready for Mother's Day brunch at 11AM.

    The 4 x 100's are going to be my cornerstone "conditioning test set" in LCM. If I can do a really solid descend and go to 1:30 interval, that would be great. If I can descend starting at 1:20 quite easily to 1:10 range, then i'll be in very, very good shape. None of this dabbling in the high teens!

    Here is the main set/element from Friday's workout:

    8 x 75's
    2 fast on 1:15 ==> 56, 55
    1 easy on 2:00
    2 faster on 1:15 ==>53, 52
    1 easy on 2:00
    2 fastest on 1:15 ==>53, 52
    1 easy on 2:00

    That was pretty hard. Considering the p90X'ing, I don't feel too bad about the times, but they are definately slower than usual by a modest stairstep. I can go 50's average on faster and fastest, pushing under 50 on a good day. Next season, i'd like to be at 52.5 ave on fast, 50 ave on faster. amd under 50 on fastests.

    Next up:
    My birthday on May 22nd! I will be 44. I am getting a whole weight set under 20 lbs. I have 3 lb weights but I know i'm getting at least the 5/10/15 and 20's, possibly the 12.5 17.5's as well. Maybe I should ask for the cords as well. I wonder if I should get the women's cords or the men's set.

    My plan for the next 4 weeks!!!
    Week 1 (this week!) One Sunday sprinty (check!) and here is what I plan on doing today:

    400 warm up

    8 x 50's kick/drill

    8x 25's choice interval
    % increases free (fins optional)

    16 x 25's choice interval
    variables, 4 each stroke (fins optional)

    4 x 100's broken on choice interval
    100 straight
    4 x 25's 5 seconds
    Attempt to get to 1:00 min mark with time subtracted. Hmmm...Fins optional here, too.

    100's alternating pull/kick on choice interval. solid effort. All equipment. Yes, optional for today.

    The End, for today!

    Wed - Hopefully I can go to SMU LCM sprint workout in the PM!

    Thurs - IM day; either nonspecific and do the workout, or do "test race" day on my own again. I will decide after Wed's workout how to balance out and finish Week #1. This could include gearing up for 1 50, or doing lots of dives, or perhaps even doing some stroke sprints to mix it up.

    Updated May 14th, 2012 at 11:54 AM by chowmi

  14. Monday5/14/12

    by , May 14th, 2012 at 11:29 AM (The Labours of SwimStud)
    I attended the USMS Coaching Level 1 and 2 program this weekend very useful and well presented. It did make for a long day though with the 1.5hr drive there and back.
    Sunday I went to 2 soccer games and got myself an awesome farmer tan...I used sunscreen on my head and neck but neglected my arms...I looked (more) ridiculous this morning waddling on deck in a jammer with red arms...

    One of Fort's verbatim..

    Warm up:

    500 choice
    200 IM drill
    100 scull

    Main Sets:

    12 x 50 kick w/fins @ 1:00
    Odds = 25 kick + 25 shooter
    Evens = 25 shooter + 25 kick
    50 EZ
    I managed to bang my knees on the bottom on one shooter. 11 and 12 were tough.

    8 x 50 burst + cruise @ 1:00 mixed in some BR
    50 EZ

    1 x 100 AFAP kick for time 2:10
    200 smooth free

    1 x 100 AFAP swim for time 1:10
    200 easy kick w/board

    1 x 50 AFAP kick for time :50 that's the fastest I can recall
    200 smooth free

    1 x 50 AFAP swim for time :32ish
    200 EZ kick w/board

    100 EZ

    Total: 3100
  15. speed day? in the manatee lane?

    by , May 14th, 2012 at 08:32 AM (Mixing it up this year)
    Very slow moving today. It may be time to go back to the chiropractor.

    500 free
    200 IM drill
    100 scull w/snorkle

    12x50@1:00 kick w/fins odds 25kick + 25 shooter evens 25 shooter + 25 kick
    50 EZ
    8x50@1:00 burst + cruise
    50 EZ

    At this point one of the masters lanes opened up so Kathy and I moved.

    100 kick AFAP went 2:36 that is good for me LC
    200 EZ
    100 AFAP free went 1:26 this felt like I fell apart on the first lap and kept going
    200 EZ kick
    100 EZ

    Total 2600 meters
  16. mile time trial...

    by , May 14th, 2012 at 03:04 AM (Alex's swim journal)
    It's been more than a week since I've been back on the blog. Still swimming, but way too busy with everything else. I put in about 10 miles this last week and am up over 215 miles for the year now.

    Being a step-back week with yardage, I decided to do a mile time trial on Saturday instead of just slogging through a shorter-long swim. I hadn't time-trialed myself since last summer at that distance. Last time I swam a 1750 SCY for time I did 28:20, holding :48/50 pace until it fell apart in the final 200-300 yards. My endurance has gotten much better. I held the :48 pace and had enough left in the tank at 1500 to speed it up for the final 250. I finished in 27:49.

    After a 2:00 rest I swam another mile for time, holding a :50/50 pace and coming in right at 29:00.

    I was very happy with this result; knocking 30 seconds off of my best mile time trial and then turning around and holding my BASE pace for another mile.

    This week: back to the mileage build-up! Though I wonder if my BASE hasn't gotten faster. I probably need to go back and test that again. Am I supposed to be able to hold that pace for a couple of miles?
  17. Sunday May 13

    Afternoon swim at home with Susan. I planned a 4000 yard workout but it took longer than usual to make it from the hot tub to the pool, and then people kept stopping by to chat, so we dropped the second set and bailed at 3000.

    Warm-up (1400)
    200 swim
    3 x
    2 x 50 @ 1:15 kick
    2 x 50 @ 1:00 drill
    2 x 50 @ :50 swim DPS (count)
    3 x 100 1:40 free descend

    Set I (1400 / 2800)
    4 x 25 @ :45 free kick w/fins & board AFAP
    5 x 100 @ 1:35 with fins - 25 underwater kick + 25 swim + 50 backstroke
    4 x 25 @ :45 free kick w/fins & board AFAP
    3 x 200 @ 3:00 pull w/paddles + buoy
    4 x 25 @ :45 free kick w/fins & board AFAP

    Wrap-up (200 / 3000)
    200 easy

    ** 3000 **


    Weights, immediately after swimming

    I planned to try dead lifts for the first time but as I walked into the weight room I realized it was late and I only had 15 minutes, so I made a hasty change of plans.

    Calf raises on the Smith machine
    205 lb., 1 set of 10
    255 lb., 4 sets of 10

    Updated May 13th, 2012 at 10:54 PM by eric.carlson

    Swim Workouts , Strength Training and Dryland Workouts
  18. In the Hudson's healing waters

    Today I had a really great swim in the Hudson near Poughkeepsie. It was a marked contrast the rest of my swimming this past week, and served as a welcome relief from some of the fears that have been gnawing at me. Ever since I returned from Arizona, I had been having a hard time feeling excited about swimming, and felt tired and unmotivated whenever I was at the pool. Yesterday I went to Brighton, and it was a gorgeous day, but I found myself not even wanting to get in. I told myself I would just swim a mile, but then ended up hesitating for ages in knee deep in the water, thinking “This is just too hard!” I finally forced myself in, but ended up swimming just half a mile—barely a dip.

    Since a lack of enthusiasm about swimming at the beach is very uncharacteristic for me, I began to worry that I might have gotten myself into an overtrained state, not just from the AZ lake swims but maybe even before them. Many of the symptoms were there—feeling slow and sluggish in the water, lack of motivation, general fatigue, disturbed sleep. Although all these could be easily attributed to simple fatigue from the last weekend’s efforts plus a bit of lingering jetlag, once I lit upon this overtraining hypothesis my anxiety started running away with me—I have a travel meet in less than three weeks, what if I don’t recover, will I ever feel like myself again?

    But that was yesterday. Today, with a good night’s sleep and a happy swim behind me things look totally different. I awoke this morning excited about the 2 Bridges test swim I was slated to be a part of. This swim is slated to take place in 3 weeks, and a few of us got together to swim the course ahead of time to test out the currents and river conditions. A pleasant ride upstate with my friend John got the morning off to a good start. We arrived to find Dave (with boat!), and soon were joined by the fellow test swimmers Willie, Hannah, Carolyn, Andrew, and Terry, Jonathan in his canoe, and Barbara, who stayed ashore and kept an eye on us and our stuff.

    The 2.5K swim course went south, wrapped around the easternmost stanchion of the Mid-Hudson Bridge, the headed back north, around the eastern stanchion of the pedestrian bridge, then back to the dock. The 5K course included two such loops. I wasn’t sure when I splashed which distance I would go. I started the swim tentatively, but as I went along I started to feel good, began swimming a little stronger, and decided I wanted to swim the whole distance. Since we were circling bridge stanchions, sighting was extremely easy. The water was quite flat, and even just from goggle-height above it you could see the opposite shore mirrored in its rippling surface. It was a glorious morning to be out on the water.

    We were soon done, and I stroked in the last length of the course with Hannah and Willie. It felt great to be back in the Hudson again. I feel lucky that I got to be in on the dress rehearsal for this new swim, and think that everyone who will not be in Iceland on June 2 should sign up for the main event. It’s gonna be great!

    And me? I think I'm going to be ok too. My goal between now and Iceland is to make sure I stay healthy, get enough rest, and do things at the pool and in the open water that leave me feeling excited and energetic.
  19. 05.12.12 - Saturday workout

    by , May 13th, 2012 at 08:35 PM (Pete's swim blog)
    Swam at Hsv Nat with Dave, Dave, Dave, Bob, Bob and Mary.


    No warm-up... I got there late

    200 Pull
    4 x 100 IM - smooth

    4 x 100 Kick w/ Fins
    7 x 100 - Odds Free on 1:30, Evens IM on 1:45 (1:10s/1:20s)
    4 x 50 Kick w/ Fins

    400 Pull
    4 x 200 (50 Free/100 Stroke/50 Free) - IM Order

    200 Pull
    2 x 100 IM - 1:30
    4 x 50 Free - :50
    8 x 25 IM Order - :30

    200 Cool down

    (4100 Total)
    Swim Workouts
  20. Saturday May 12

    I swam yesterday with the Santa Clara team, but I can't seem to remember what we did. Is this what they call a senior moment ?

    Swam at home this morning with Susan and Richard.

    Warm-up (1600)
    2 x
    * 4 x 100 free @ 1:50, 1:40 by set
    * 4 X 50 drill, IM order
    * 4 X 50 kick, IM order

    Set 1 (2100 / 3700)
    3 x 200 @ 3:00
    2 x 200 @ 2:55
    2 x 200 @ 2:50
    2 x 200 @ 2:45
    1 x 200 @ 2:40
    100 easy

    Set II (600 / 4300)
    2 x
    * 8 x 25 @ :45 free kick w/fins & board AFAP
    * 100 easy

    Wrap-up (200 / 4500)
    200 easy

    ** 4500 **

    Both of my calves cramped up immediately on first 25 of the kicking set. Stretched them out and tried again, but same result on the second 25. Switched to kicking on my back and didn't cramp up nearly as much, as long as I didn't do any SDK at the beginning. Strange!


    Weights, immediately after swimming.

    Box squats
    95 lb., 10 sets of 3

    Inverted rows, bodyweight (161)
    3 sets of 10

    I planned to do calf raises, but I forgot to put my shoes into my gym bag and didn't think they would feel so great in bare feet.