Needed an easy day today so that is what I did. I have moved to the strapless paddles this week since they are smaller than my old big red catalyst paddles. For some reason I am seaming to be faster with the smaller ones this week.
500 free kick w/zoomers
200@4:00 free w/strapless paddles & bouy
2x100@2:00 free w/strapless paddles & bouy
2x50@1:00 free w/strapless paddles & bouy
800 IM as 50rt arm/50lt arm/50 kick/50 swim w/zoomers for the breast 100 pull for the rt/lt split and no fins for the kick or swim
200 free kick
400 free maintain 6 beat kick
2x50 from a dive sprint the breakout plus 10 strokes
Total 3000 meters
The day after that grueling Day 3 of my meet, and thankfully John was giving a recovery workout like he usually does after a meet. I'm going to begin tapering for my "final hurrah" with the team in 2 weeks anyway.
1000 Kick w/ fins (kick 'n chat) - I did 50 Free w/ short fins/50 SDK w/ short fins on my back instead
1000 Free Pull
16 x 50 @ 1:15 (4 of each stroke) (Drill/Build/Drill/Fast)
I only went fast on the Fly, after that I found my spot at the back of the lane and was the caboose for the rest of workout.
8 x 50 @ 2:00 Odds V-Sit scull, Evens Front Scull
12 x 50 Free Build, or EZ as I did @ 1:15
100 EZ and out
4900 LC Meters
Probably going to skip tomorrow's workout. I'll still go for the awards ceremony from the meet at the beginning of practice, but go home after that.
Well, I made it back into the water today for a recovery swim, after racing 12.4 miles OW in the past two weeks - you can ready my Peaks to Portland blog here. Had a great weekend in Maine, and was not overly tired for work this morning. Got in the water before supper:
200 Fr/200 Bk/200 IM drill
Kick-Swim-Pull with snorkle (board/Agility paddles/buoy)
050 100 150
100 200 300
050 100 150
100 easy and out
(Solo/Rec/1900 yds/35 min)
Recovery. In order to get two weekends off in a row, I needed to swap so I will be working Wed->Tues, maybe covering in Rutland again next Wed, meeting at corporate next Thurs, then my regular weekend next week. Swimming will be sparse, but I'll do my best to get in as much as possible to keep moving with Betsy Owens in 4 weeks. Should be an intersting experiment! Haha
WooHoo! It’s taper time! [Cue Team America music, cleverly sing “Taper Time!” instead of “Americuh!”]
Actually, pretty much every other week has been a taper since the last training entry, and the reason is counter-intuitive. I stopped moving around. Yes folks, I’ve not travelled for work in over five weeks. Once again, I have a permanent address (and my new mattress is being delivered in a few hours). But with the open schedule comes a choice of how to spend my time; I can all of a sudden choose when to train, and not let departure times dictate when I must train. It took a few days to relearn that skill.
Making it harder to set a regular training schedule, the water in the Sound has been changing. Seattle has had an amazingly sunny spring (amazing if you’re into that sort of thing). Sun is something both Seattleites and algae love, and therefore Alki beach has been crowded with both. And where the algae bloom, so do the jellyfish.
Before we get to the jellies, let’s talk about the temperature. The endless sun here has been causing me a bit of trouble. In the evenings, with the downtown buoy reading 53F, the water at Alki (3 miles away) feels downright warm. Naturally, if you want to swim in cold water, you resort to waking at 4am to swim at 4:30 before the 5:11 sunrise. And with great pain (consider, bed to 53F in under 30min at 4am) comes great beauty. The beach at that hour is gorgeous. And all mine, no crowds.
Getting out of bed at 4am is a complicated set of mental gymnastics. “My waterbottles aren’t filled,” was my first excuse that kept me in bed. Lesson learned. “Jellyfish,” was the next, and legitimately so. I’d been doing a Matrix-style front crawl for days dodging the three to twelve inch blobs of terror, and had no emergency vinegar on hand. Turns out, those blobs don’t hurt. The egg-yolk jellies sting so weakly they can’t be felt anywhere but on the thinnest of skin, which is excellent because by mid-June they were unavoidable. There were days where I’d be wrist-deep in one while shaking off another that had draped itself across my goggles. I even managed to get a tentacle up the nose at one point (only mild irritation).
The height of my training was a test swim with SJDF kayaker Steve at the end of June. We left Alki and headed around the lighthouse and south to Lincoln Park on the flood tide, and returned four hours and 13.5km later on the ebb. Although I was tired after, it felt great. All of the experience from the past three years is paying off. And the best part: no Advil and no sore joints! My shoulder was pretty bad after MIMS last year, but I’ve been working on, no, conscious of technique since then and it’s paying off.
Following the four-hour swim, I promptly got on a plane and took a week-long roadtrip, then returned to Seattle for a few more days of solid training. One last big push. The 90min to 120min swims have been mentally draining after a long day at work, so I traded once-or-twice-weekly for daily short swims (60min to 90min). In addition, I tried making them more fun. I’ve been doing runs up the seawall stairs every kilometer, or swimming to the Anchor Park pier (2.5km), jumping off it, and swimming back. It’s very different than just doing 2, 3, or 4 trips to the lighthouse, and exactly what I needed to keep my focus as we approach…Taper Week! Woot!
Looking back, the past few months has held the minimum amount of training required to make this swim a success. Normally, I’d be disappointed with this. As I learned in the Chesapeake Bay swim a few years back, I’m a better swimmer than “made it out of the water alive,” and hence should act accordingly. But this swim has been about so much more than yardage. You’ve seen the posts about planning, right? Victory in this swim will be defined as jumping in and touching Canada. After the start, it’s easy. After the start, it’s just a 6 hour swim.
Updated July 15th, 2013 at 09:31 PM by andrewmalinak
Swam w/ Dave, Dave, Ray, Meredith and Carlile. Long swimming weekend. Thursday was our district dive meet. Since my daughter dives in the under 10 category, it wasn't too bad. We were done early and headed home before the older divers did their 3 meter competition. Friday and Saturday was the district swim meet. This wasn't so bad. It was held 50 miles away in Guntersville, AL. I got in about 4500 yards in the morning and then headed off w/ the kids for warmups. My younger son had a decent meet. He started off as a backstroker but seems to be embracing his breaststroker genes finally. He was just a couple seconds off state qualifying times (for breaststroke) and still has a year left in his age group. The highlight of his meet was that I brought my laptop to do work. He talked me into letting him play Starcraft II on it all weekend. My daughter had a tough meet. She dq'd the breaststroke (dolphin kicked too many times off the dive) and regressed on freestyle. I don't worry about it too much though. She's a natural diver and has a strong dolphin kick. She's almost always the first one to 12.5 yards. Once she gets a stronger stroke, she is going to be very competitive. My older son had a great meet in a slow pool. He dropped lots of time and has gone from the guy who is always last to somewhat competitive. What's more, he seems to want to swim w/ me in the winter and can't wait for next year to start.
I tried to swim Saturday morning but the annual city meet was going on. Sunday I got away for a pick-up soccer match. Running didn't hurt nearly as bad as it did last week. Still need to watch my back pain a little though. Meredith joined us for an hour this morning and then did lifeguard duty. When my leg cramped up on the 400 IM kick, she did NOT jump in to rescue me. I had to one arm swim to the shallow end and save myself . Cramps were probably from dehydration and soccer last night.
600 Warm up
6 x 50 - :45
8 Rounds of:
* 100 Pull - 1:10 (1:05s, raced Dave for a :58 on the last one)
* 50 Kick - 1:10
* 50 Pull - :50
* 50 Kick - 1:10
400 IM Kick (only made 350 before cramping)
6 Rounds of:
* 100 Free - 1:30
* 50 Kick - 1:00
*** Out of time ***
LCM@FGCU Aquatic Center
Air temp 76, Water temp 78
Partly sunny, humidity at 73%
Warm Up SCY
400 FR as 50CU/50Swim
4x300 FR on 1:00, 300 as 100K/50RA-50LA/100CU w/snorkel
300 BR as 6(25K/25Swim) w/snorkel
4x100 FR on :30 rest as 50CU/50 Strong SPL-26/27
2x50 BK on 1:00 *40
4x100 FR on :30 rest w/agility paddles-buoy-tube, *1:16-1:12
2x50 BK on 1:00 *39
8x100 FR on :30 rest as 50CU/50 Strong SPL-22 w/fins
2x50 BK on 1:00 *38
4x100 FR on 1:00 rest desc 1-4, *1:12-1:07
---100 BR Kick
5(5x50 on 1:00, 2:00 rest)
Rounds 1-3-5 FR as 25CU/25Build w/fins-snorkel
Rounds 2-4 Fly w/fins
4x200 FR on 1:00 rest as 4(20 meters fast/80 smooth)
4x50s FR as #1-3 timed off blocks, #2-4 EZ swim
2x100 FR SPL 26
As the workout progressed towards the end to Set 2 I was still moving along well, however I could sense my kicking power and hand feel for the water beginning to fade. Set 3 was fun, but I was quite tired at the end (more warm-down was needed in retrospect), and getting on the blocks for Set 4 I could feel my joints aching.
The first fast 50 I was too long underwater before the breakout, and then as I tried to build the last 25 my stroke felt ragged and less than powerful. At that point I should have just mentally prepared for the second fast 50 as a strong, long, and smooth effort no matter what the time. Instead I tried to power my way to a faster time resulting in a unnatural tempo, and so it felt worse than awful. I can be such a mental case with lack of self-confidence, even though I know that I always swim more relaxed and effectively with a 85-90% smooth controlled effort compared to max effort from the start.
Bike, 70 minutes
4 x 50 scull w/agility paddles
8 x 50 fly drills @ :15 RI
12 x 25 shooters w/fins @ :40-:45
10 x 50 DPS free w/agility paddles @ 1:00
5 x 50 breast dolphin, work on head position @ 1:10
I was dry for 3 days, just super busy. I'm also really exhausted from getting up at the crack of dawn to drive to MD for the Region 3 track champs. Lil Fort was off her best times (prolly due to heat and her own busyness), but qualified for nationals -- first in the 3000 and second in the 1500 (top 5 advance). Nationals is a horrible time for us, literally days after we move. But it's fairly close (NC) and we can't go next year (vacation conflict), so we decided we'd take her. I wish it was in Maine!
I was so beat that I just did a technique workout today. Hopefully, I'll have more pep tomorrow. The next two weeks will also be crushingly busy, so I fear that I will fall further out of shape. I read Mark Kutz's admonition to not let that happen in Swimmer. Hopefully, I won't be moving again for a long long time.
I was really happy with my SCY rankings (well, maybe not that 100 free where I missed the wall!). I was also very psyched that the two mixed medley relays that I swam with Teen Fort and other Patriot Masters studs were both #1.
2013 Short Course Yards
(Preliminary Listing) Place
W50-54 50 Free
Leslie C Livingston
W50-54 100 Free
Leslie C Livingston
W50-54 50 Back
Leslie C Livingston
W50-54 100 Back
Leslie C Livingston
W50-54 50 Breast
Leslie C Livingston
W50-54 100 Breast
Leslie C Livingston
W50-54 50 Fly
Leslie C Livingston
W50-54 100 Fly
Leslie C Livingston
W50-54 100 IM
Leslie C Livingston
400 Medley Relay SCY Mixed 18+ (2013) #
Leslie C Livingston (51)
Alison Queen (18)
Stuart J Williams (32)
Chris T Lee (24)
200 Medley Relay SCY Mixed 18+ (2013) #
Leslie C Livingston (51)
Alison Queen (18)
Ben Tuben (23)
Stuart J Williams (32)
I really wasn't hitting my targets today and was a little frustrated... the fly sets made me feel pretty good, but pacing for 200s is still going to be really tough for me I think. This is the third Monday in a row that I've done a version of this workout so I thought it would go a little better than it did. My explanation of it is in the last half of this entry from 14 days ago: http://forums.usms.org/entry.php?293...g-for-middle-d
I had done essentially 8 x 200 (each 200 swum as 4 x 50) in 200 goal-pace for back and free (4x [4 x 50] for each). 800 yards at 200 goal-pace was a great workout. Last week's version saw me cut back my number of fr and back sets by one, in order to add 2 x (4 x 50) of fly. This week I wanted to do the equivalent of 3 x 200 fly, 3 x 200 bk, and 3 x 200 free... all broken into 50s and swum at goal-pace. I started with the back, since I remembered how exhausted I was after fly last week... but instead of starting each new set of back 50s on 4:30, I was starting on 4:00... so my 50 times deteriorated from goal-pace to current PR pace after the first 200... blah! Then the frees weren't all that great, each set starting with a goal-pace :38/50 then quickly going down to :39, :40, even :42 I think I saw at one point? Blah.
Part of the lackluster performance, I'm sure, has to do with the fact that Scotty couldn't do the workout with me. He did his workout really early because he had to start work earlier and said he probably wouldn't have made it through my sets anyway because he did a hard 3500 yesterday and wasn't feeling very good today. When I texted him the workout last night he was down-right enthused... but these things always look better on paper, right?
Anyway, here's what I did:
4 x 100 on 1:40 (fr pull, fr, pull)
4 x 100 IM on 2:00 (1:40-1:46)
4 x 50 on 1:00 (:38-:39)
3 x 200 BK on 4:00 [i.e., 4 x 50 BK in 200 pace on :12, :10, :08 rests]
200 fr, bk, pull recovery
3 x 200 FR on 4:00 [i.e., 4 x 50 FR in 200 pace on :12, :10, :08 rests]
200 fr, pull recovery
3 x 200 FLY on 6:00 [i.e., 4 x 50 fly on 1:00 in 200 goal-pace]
200 fr, bk, pull recovery
200 BK ez, stretching it out on 4:00
200 BR, focus on extension, on 4:00
200 pull, focus on rotation, on 4:00
400 IM from push start, hard but in control (6:58, w/ 100, 200, 300 splits: 1:41, 3:32, 5:28)
200 recovery swim (pull, fr)
4 x 50 on 1:00 (:43-:47)
TOTAL: 5000 SCY/110 minutes
Since my goal-pace for 200 fly is :48/50 now (3:12), I just decided that going at 1:00 would be really convenient... giving me an average of :12 rests between 50s. I also extended my rest to 2 minutes between sets (so 3 x 200 on 6:00) which helped me maintain pace too. My times were: :45, :47, :49, :50... :46, :48, :49, :50... :47, :49, :50, :50. That makes my average pretty close to :48/50, though dropping to 3:20 pace for the 200 by the end of each set.
The improvement in Fly makes me feel a lot better... and I had 800 in total fly today, all swum at a :50/50 or faster pace, in the context of a 5000-yard workout. I really should have given myself at least a minute rest between sets of back 50s (starting each new set at 4:30 instead of 4:00), that would have helped me maintain the 200 goal-pace... and maybe my freestyle would have been fresher as a result. I seemed to have been recovered enough by the fly... the recovery 200s at the end of each stroke really helped the lactic acid from building to an intolerable level.
I had a restless nights sleep but to my pleasant surprise work up feeling pretty good. After reading James Adams USAS meet description I all of sudden realised that no matter how hard practice was today relative to how he must have felt yesterday my workout was going to feel great. I carried this feeling into the workout and had a decent practice today. The pool was setup for long course.
400 free with snorkel
6x50 catchup on 50
4x(200 free pull with paddles on 3mins descend 1-4, 100 kick AFAP on 2.30)
4x(100 free pull with paddles on 1.30 descend 1-4, 50 kick on 1.30 kick AFAP on 1.30)
2x400 free breathing 3 down, and 5 back on 1.20 base
2x200 free breathing 3 down and 5 back on 1.20 base
Total 3700 meters
The 200's I descended nicely going 2.22, 2.18, 2.14, 2.10, and held 1.35's on the kick(which kicked my butt). The 100's I descended well going 1.07, 1.05, 1.04, 1.03 and 50's kick I went 45's. The rest of the workout was swum aerobically with little effort and just making the send offs.
Up until this weekend I planned on swimming/training through south central zones this next weekend but after seeing some of the best masters times of some of the guys entered in my age group I plan to go pretty easy the rest of this week and hope to have some fast races this weekend. I will still keep my distance up since my primary goal this summer was to build a nice base in LCM for next year. My hope is that by backing off on the intensity this week I can swim relatively quick in some of the events at the weekend.
Mon July 15th 2013 LCM
I updated my splits from Rockwall
swam mon tue, wed, & Sat
missed Thu & Fri (had to make an emergency trip to Lubbock)
Lifted Several times last week,
I've begun a new weight program to get as strong as possible for Nationals
Whitey Coached LCM
6:00 - 7:30 dove in around 6:06
Swam with Todd & Dakota
Drop Down Set 50's
Start at 1:00 drop 1 sec each round
dropped out at 38
assigned 600 with fins
did 6 x 10 SDKs (15 meter easy speed sprints)
assigned 10 x 100 odds on 1:20 evens on 1:30
did 10 x 15 meter sprint (15 meters easy )
did not enter zones
Fri Jul 19 - Sun 21, 2013 LCM
2013 USMS South Central Zone LCM Championships
Jenks, OK 74037
Entered Nationals, have not gotten air tix or hotel yet
Nat's might conflect with my dau's dorm move in Lubbock
2013 Marriott Summer National Championship
Mission Viejo, Calif.
Wed Aug 7 - Sun 11, 2013
"Meet Day #3"
AM only LCM
1000 assorted warm-up of swimming/kicking/drilling/pace
200 FR - 2:09.39 (1:02.53/1:06.86)
200 BR kick/drill
200 BR - 2:42.65 (1:19.02/1:23.63)
Took the weekend off - it was hard - especially when the sun came out on Sunday - I wanted to go to the pool so bad!!! But I made myself stay inside & read a book - and play with my 5 week old granddaughter. Had my daughter & her 5 kids over to dinner - the Son-in-Law was OOT at some convention for basketball referree-ing & boy was she overwhelmed!! Anyway, I think this is going to be a good thing - cutting down to weights on Tues & Thurs, core on Saturday; with an easy 2-3000 afterward. MWF I will max at 4500 LCM. I noticed the difference in the pool this morning already! I also "made myself" eat a Shot Blox after 1500 in (had to give myself time to process my thyroid pill).
600 pull - mod/hard by 50's
400 Kick, 75 hard, 25 easy
6 x 100 stroke/free @ 1:40 (I actually kept these - which was a good first sign!)
5 x 300 @ 4:45, last two I pulled w/my agility paddles
I actually felt good through the entire practice - can't say I felt "strong" but I didn't feel like I was dying either. I could easily have done another set - especially since it was just 16 x 50 kick - but I had to shave my legs, lol!
I don't know if it was 2 days off or just a good day but my times were fast today.
I do need a massage badly and I have one scheduled on Thursday and then Friday I am off to help work as admin at the GA 14 & under state championship meet. Hopefully I should be able to get in and swim on Friday and Saturday morning with the older kids from GCAT.
500 Free kick w/zoomers
5x100@1:45 free w/strapless paddles & bouy went 1:37, 1:36, 1:35, 1:34, 1:33 the perfect descend I just tend to do this naturally
200 breast kick EZ
5x100@1:45 free w/strapless paddles & bouy went 1:33, 1:32, 1:31, 1:29, 1:28 the 1:28 is the fastest I have ever gone in practice and with the smaller paddles no less
200 breast kick EZ
400 free maintain a steady 6 beat kick w/snorkle
200 free kick w/zoomers
Total 3000 meters
400 IM – 5:29.75
I felt good overall in this race. I did absolutely ZERO warmup prior to this as I missed the general warmup due to work, and it was way too cold and windy for me to even think about getting in the deep tank to get wet prior to the race, so I did it cold turkey and was happy with it. 10 seconds faster than a month ago when I was sick, and about 4 seconds away from last year I think.
100 Free – 1:02.67
I felt good on the first 50, breathing to my right side, and was hanging with the guy to my breathing side. After the turn I came off the wall, took a breath to the other direction, and could only see whitewater all the way across the lanes. Nothing like being seeded with a time from when I was 24 years old or so. (57.mid) I was still happy with the swim. My legs were a bit tired at the last 20 or so meters.
My day off from work...I slept in till almost 8:00am before my eyes first popped open. Amazing!!
Started off with a coaches relay, where I was the flyer in a 200 Medley relay. It was a lot of fun. Felt a lot more like a masters meet than anything else. The kids and parents from all teams all around the pool were cheering loud. It was almost deafening...at an OUTDOOR facility!! I checked my split from watching the video and was a 29.6 LCM 50 Fly. Not too bad.
I then went home for about 3 hours, since I didn't have to race again till after 6:00pm.
400 Free - 4:50.24
32.7 / 36.3
37.1 / 36.8
37.0 / 37.0
37.2 / 35.7
Not too bad of a race. I hung in there well, and wished I could've flipped and kept going for my 800 race...
100 Fly - 1:08.52
Felt great going out...then I broke down on the 2nd 50. Work work work and lots of swimming makes you tired.
800 Free - 10:02.22
1:09.5 / 1:16.5
1:17.5 / 1:17.2
1:16.7 / 1:16.5
1:15.2 / 1:12.9
I had to pace myself and not let myself run with the big guys in the heat. I knew I wasn't capable of staying with them. After a couple hundred, I set my eyes on a kid two lanes over who was slightly ahead of me. He was watching me as well I found out after the race. I pulled up next to him within the 3rd and 4th 100s. On the 5th 100, I decided I was going to win this "race" with the boy, and dropped the hammer here and kept the gas pedal down. Yeah, it hurt, but I managed to keep going. I really had to go on the last 200 though to keep ahead of him. I managed to do it though.
Finished this event just before 10:00pm...and off to bed later
4:25am - woke up for work
5:00am - work work work, lots of cherries, and a few mechanical breakdowns. Little bit of chain grease, and a bit of cold 34 degree water drenching me at times as well.
3:30pm - outta there...off to the meet.
4:30pmish - 50 Free
5:00pmish - 200 Fly
5:04pmish - 1500 Free
5:30pm, chowing on a $1.00 cheeseburger "last call" blowout special from the grill at the meet. Can't pass that up!
50 Free - 28.72
Whatever...my #1 voted worst event ever...even worse than the 200 LCM Back!
Only did 4 breaths, which was tough.
200 Fly - 2:35.36
32.7 / 38.9
41.9 / 42.6
I was feeling a bit iffy prior to this race...still feeling the effects of work all day, plus the 50 Free a half hour earlier. I tried to conserve a bit of energy, as much as you can in a 200 Fly.
I had about a minute to huff and puff while waiting for a couple stragglers in my heat to finish up, plus the calling up of the next heat: my 1500 heat
I moved over 1 lane, and just did an in-water start for the 1500. Bad things could've happened had I tried to jump out of the pool and climb up on the blocks.
1500 Free - 19:52.xx
36.5 / 39.8
40.5 / 40.5
40.2 / 40.3
40.0 / 39.8
40.4 / 40.6
40.8 / 40.3
40.7 / 40.5
40.6 / 40.6
40.4 / 39.9
39.7 / 39.7
40.0 / 39.6
39.8 / 39.5
39.7 / 39.6
39.8 / 39.5
39.7 / 37.2
I managed to use the first 400-500 as a cooldown/warmup. The 2nd, 3rd and 4th 50s of the race felt the worst. After that, all the bad things started going away. I was a bit behind in the race, and had some catching up to do. One kid was a couple lanes over and about 3 bodylengths ahead of me. I worked for about 6-700 to finally catch and pass him, then I set my sights on the boy next to me. He was going out of the flags as I was coming into the flags at the turns. I figured I'd have a shot to catch him, so powered my kick up a bit and pulled a little harder. This was with about 600 to go or so. I reeled him in over the next 300 meters or so, and with 5 lengths to go, I decided it was now or never to try to catch him. I pulled even with him and passed him going into the 1400 turn, but knew it wasn't over yet. He was young and gave chase. The final 100 hurt, especially the final 50, but I wasn't going to get beat either!!
That deadly double was probably one of the worst I've ever done...and probably wouldn't wish it on anyone...except for the coach of the Animal Lane workouts...he'd probably like it.
I had another great time at the 32nd annual Peaks to Portland 2.4 mile ocean swim in Portland, Maine. This was my fourth year in a row attending, a great trip that allows me time to catch up with friends in the city and swim to help raise funds for the YMCA there. You can see my blog from last year here for some background info if you'd like, including why the use duct tape is encouraged
I headed up on Friday morning (after an EZ 1000yds in the pool) with my son and checked in, receiving my cap, kayaker's flag, and tee shirt, then we went to the East End Beach, where the swim ends, to enjoy the beautiful day. Dinner again at Tortilla Flats and a good night's sleep to get ready for the swim. Got up around 5:30am so we could get to the ferry station before ships away at 6:45; two ferries were used (the "car" one filled with kayaks and the people one that I took) to transport us to Peaks Island for check-in, body marking, time chip getting, and some safety meetings as we waited for the race to start at 9am. Bobby, my yaker, joined many others in paddling over so I met him there.
This year's event was the largest ever for the Y, with 400 people signed up. In fact, many locals did not make it (I missed my buddies jbs and slknight) due to various reasons and I was on the waiting list because they filled up before the end of March. I got the call to register in May, so I was a bit lonely this year. I did see my inspiration for doing these open water/marathon swims, Pat Gallant-Charette, already swimming off the beach while waiting for the start, so I did not get a chance to say hi. The water was slightly colder than last year, 63-4 degrees, with low tide slated to start with our race, meaning very little assist again this year. The sun was out making for a gorgeous day to swim!
We had more time on the beach, which was good in respect to having more time to get all checked in, where we discovered that nearly half of the swimmers were newbies. It was a rather long time mulling about though, since I learned the first year not to "warm up" because that is what the swim is for! I was in the first (of 5) wave, and we waded out to the end of the pier as they counted down to our start. I lined up again on the right of the main pack and took off towards the bobbing yakers to meet with Bobby at the prescribed time.
The swim itself was good. There was as slight current against us as we headed towards our escorts (more than once I ran into a gaggle of yakers due to inexperience, and almost got hit twice - they found and paddled to their swimmers without looking to see what was happening around them), then we basically hit slack tide for the rest of the race. As you get to the midway point, there is generally a bit of swell, so I tried to pick up the pace. Besides some lobster cages, the course was generally free from obstacles, and there was no real current into the beach finish zone, which was well marked by an orange buoy on the left and four or so green buoys on the right. Due to the lack of tide, Bobby took us on a line towards the center of the course, which helped us move past those too far out on our left and catch up to the ones to our right that took too tight of a line. I did one dolphin dive (thanks mmead!) then stood up in knee-high water and took a few steps to reacclimate to the vertical plane. I tried to side step a bit and was going to walk again, but the huge crowd on the beach was cheering so I kept pushing ahead towards the big clock and hospitality tent just up the beach.
So, of the 335 swimmers that started the event (based on final reults), I was the 32nd to cross the finish line, 5th in my age group, and first overall of the 23 "naked" folks, repeating the feat from last year. My time was 59:09.5, which (also a repeat) was slower than last year , although I did not take a break and felt like I swam faster. For reference, I finished just under 50 minutes in 2011, which proves that the tides can help or hinder in Casco Bay.
I can't say enough how much I enjoy this event, which has grown considerably over the years (and even since I started taking part in 2010) and still has some minor hiccups due primarily to it's size. The distance is spot on for the OW newbie or seasoned warrior to complete, and there is a real fun vibe throughout as family, friends, and townsfolk cheer on the swimmers and their festively-colored kayaks. It's easy to see why this event is considered one of the top 50 in our country, and why I will register earlier to make it my fifth trip next year to enjoy some more of "the way life should be."
Some links if you are interested:
Friday's preview, noting Pat's friend Miyuki Fujita, who came from Japan to swim
Sunday's review with a picture slideshow
Some pics I took here and here .
Write-up from Munatones OWS blog
Local news video
A neat picture review I found from 2012 - see the waves head out from Peaks
Updated July 15th, 2013 at 11:25 PM by rxleakem
I got back into the lake this morning for another 3000 yards. Air and water temps were beautiful; a lot more wind than there normally is that early in the morning provided a nice current to swim against (coming in at an angle, so it wasn't helpful swimming in either direction... of course!).
The Sunday morning crowd was sparse, seems like there were always a lot more swimmers on the weekends last summer. Pleasant Prairie's triathlon is coming up, so there was a triathlon class that looked like it was trying out new wetsuits, caps, etc. Their coach was very encouraging to this group of maybe 6 swimmers that seemed pretty hesitant in the deeper areas... they spent a lot of time practicing crowded starts, swimming in bunches, following each other, etc. but kept it in the shallow area for the most part, so I really didn't have to doge anyone the whole time, which was nice. Great to see other folks out swimming, but also great not to have to deal with the less positive side effects of crowded lap-swim areas.
Here's what I did:
800 fr build from ez to moderate by 100s
200 bk/br (alternated stroke by 50s)
4 x 200 fr moderate on about :20 rest
I enjoyed a very pleasant week of swimming, almost all of it outdoors. NYC’s public outdoor pools began their lap swim season last Tuesday, so there’s a bounty of outdoor swimming opportunities between now and the end of August. Here’s what last week looked like:
Monday—Riverbank, indoor (50m) + outdoor (25y) pools
Wednesday—Lasker Pool (Central Park, 50+ meters) evening lap swim
Thursday—Brighton Beach play day + swim
Friday—John Jay Park pool (77th near the East River, 48 1/3 yards) morning lap swim
Saturday—Brighton Beach, 4-mile adventure swim to Seagate and back
I’m grateful to pool tourist to introducing me to the city’s wonderful outdoor pools—looking forward to collecting cards from a record number of them this season!
My pool swims this week were mostly just easy freestyle laps. I’ve lost a couple of weeks of real training—both swimming and diving—to an injured left calf, but thankfully that seems on the mend. The good news is that it’s just a muscle injury, not tendonitis or anything worse. I’m seeing a PT who is working on it, and was able to swim and even push off pool walls with moderate force on Friday without pain. I get to check out how it feels diving again tonight. I was worried early this week that this injury would keep me from competing in IGLA in mid-August—swimming with any force was quite painful, and diving was out of the question--but now I’m feeling more hopeful about my prospects. I’ll just need to adjust my expectations, and maybe compete in just the 1m springboard event rather than both (I still need to learn some more dives for the 3m, and I’m not sure yet how much the calf will limit my board time between now and then). Not being able to train properly 4-6 weeks out from a swim meet is annoying, but luckily I’ve had the distraction of these new outdoor swimming venues to keep me focused on the pleasure of swimming itself rather fretting about not being able to do everything I want to in the pool.
The OW swims this week have really been fun. On Thursday the beach was a cool and breezy refuge from the hot city, and yesterday’s swim was especially wonderful, as I explored a new route at Brighton. The Coney Island pier is usually the turn-around point for swims there, but I’ve been intrigued by reports of other swimmers going beyond it. So yesterday I recruited a swim buddy, and Caitlin and I swam under the pier and down towards Seagate before turning around for the return journey, about 4 miles roundtrip. It was a very foggy morning when we set out—we were just able to make out the jetties as we swam from one to the next—and everything looked ghostly in the white mist, cormorants and ships and jetties all. We had a strong current with us, and were swept swiftly westwards whenever we stopped to look around and appreciate the spooky morning. Finally we the pier loomed ahead of us. I let Caitlin swim through first—she’s braver, and had been there before—then I followed. I was a little afraid of running into jellyfish, or rubbing up against the barnacled pilings, so I swam swiftly through and didn’t linger. Once on the other side, I waved up at the construction workers on the pier who were watching us, and they waved back and asked us how the water was. (The pier is still closed to the public as it’s being rebuilt after Sandy, so we didn’t have to worry about navigating around any fishing lines).
The beach beyond the pier looked very similar to “our” beach, but the shapes of the jetties and buildings were unfamiliar, and the juxtaposition was uncanny. We weren’t sure how far the beach went in this direction, so swam in short segments, to the next jetty or lifeguard stand that we could make out in the fog. We saw a lot of boat traffic, and there must have been more out in the channel, judging by the symphony of foghorns. It was such a cool experience being out there, with everything except the water itself seeming slightly eerie. Finally we spotted the last lifeguard umbrella that marked the end of the beach, with a very long jetty beyond it. We swam to that lifeguard chair then turned around.
On the return trip we started seeing sunlight reflecting on the water, patches of blue started appearing in the sky, and the fog eventually burned off, leaving a pleasant sunny day. The current was against us, but with a clearer notion of where we were going we swam strong against it without as many stops. Finally we were back at the pier. This time I stopped on the way under to admire the different shades of green water as we passed from shadow to light, to appreciate the endless-pool effect of the current as I did breaststroke by the pilings, and finally to do some backstroke and watch the underside of the pier get closer and recede as the waves carried me up and down. What a fun place to play—I already want to go back!
On the way back we found a pod of Team New York swimmers and synchro circled with them, then met up with various CIBBOWS friends at various stages in their workout. The water turned deep green in the sun, and there were small rolling swells that rocked me gently as I swam. It had turned into a gorgeous sunny day—the perfect way to end a fun week of swimming. Hurray for summer in the city!
SCY@FGCU Aquatic Center
Air temp 74, Water temp 78
Partly cloudy, humidity at 93%
400 FR as 50CU/50Swim
1200 FR as 4(100K, 50RA/50LA, 100 CU) w/snorkel
12x100 FR on HR rest w/long fins-bolster paddles
Each 100 as 75CU/25Fast BC-1
4x200 FR on 3:00 w/agility paddles-tube-buoy, desc 1-4 *2:14-2:08
4x50 FR on :50 w/same desc 1-4, *33-28
Pack up gear quickly, get dressed, run through the pouring rain to my car
Four consecutive days the thunderstorms and lightning have abruptly ended my swim sessions. But the good news is that I have been able to consistently continue my training so far this July, unlike my recent several summers. This morning the entire LCM pool was full with GCST and its satellite programs, so I elected to swim in the SCY/diving pool with my own lane.
Thursday was an active rest session of 2000 EZ meters, and Friday I was at 2800 meters when the guards sounded the horn, but did manage to complete 1:04 and 1:03 100 meter FR swims, as part of a 10x100 FR on 2:00 with odd numbered 100s EZ drill, and even number 100s Fast descending 1-5.
At this point I hope my OW endurance base is still there, but I can feel my speed is improving. I am looking to test it out early August in Clearwater, and then at several SCM meets this fall leading up to the Rowdy Gaines meet in Orlando. Of course I still love to swim OW and plan to swim again in Sarasota in October.
Updated July 13th, 2013 at 11:44 PM by fdtotten
I woke up feeling good today. My coach was at an age group meet so we had a stand in coach. The workout was not that long but was really tough.
400 free with snorkel
3x(200 free on 2.40, 2x50 catchup on 45)
16x50 kick on 50
3x(100 fast on 3mins, 50 easy on 1min, 75 fast on 2min, 50 easy on 1min, 50 fast on 1 min, 25 easy on 1min, 25 fast on 1min)
Total 3600 yards
I found the kick set hard today but I pushed through it and held 40s. On the main set of fast/easy I went, 54,40,25,12 on round1, 54,40,26,12 on round 2 and 55,40,26,12 on the final round. I did not feel great on this set and had trouble with nearly every turn. I seemed to either be way too far from he wall or to close. The times were fine, but I definately made hard work of these swims with my turns. Yet another thing to work on I guess.
Today was a recovery day so I decided to change venues and head out to Lake Andrea and hit the 50-yard lap swim area they have set up at the beach. Not exactly open water swimming, which I need to start thinking about if I'm going to be doing OW swims in August, but it's easy to keep track of distance and it helps me to get used to swimming in lake water without a line to follow.
Things got pretty choppy in the last 5-10 minutes or so as the wind picked up... which is also good training.
I did 2200, mostly ez freestyle, but I did manage to do about 200 in fly work (50 of it was 1-arm), 150 back, 150 breast.
The water was warm in spots, but probably still in the 70s over most of the lake. Air temps in the low 80s, clear skies, not too muggy... really nice day!
In a side note: I felt less stiff and sore after yesterday's workout than I thought I would. In fact, my swimming today felt good in comparison to the 2K I did last Saturday after my first real LCM workout of the summer on 7/5.