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  1. Mon Jul 16th, 2012

    by , July 16th, 2012 at 12:19 PM (Ande's Swimming Blog)
    Mon Jul 16th, 2012

    ZONES are 25 days away
    Lifted Friday & Sunday
    Swam Sat

    Over slept, I need to leave my home at 5:15 to arrive on time and I left around 6:15

    Whitney Coached
    LCM main pool
    6:00 7:30 dove in at 7:05
    swam with Larry & Bryan
    Beside Todd, Chris, Ned & Jim

    Warm Up (LCM)
    missed it

    Main Set (LCM)

    300 easy

    9 x 100 on 1:30
    cruised em

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    My Plans

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Swim Workouts
  2. Workout 07/16/12: am

    by , July 16th, 2012 at 11:37 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 IM drill/200 build

    1 x Noah's Ark
    10 x 50 on :10 sr
    - 1-2: kick
    - 3-4: pull
    - 5: FAST

    200 FR drill
    200 loosen and out
    (Solo/Hoosick Falls/2000yds/40 min)

    Made it back from Philly safely. Great city to get to know better as my daughter was at orientation. After that sweet wake-up swim with Tom, my son and I hit the town starting at 34th street: one wind sprint up the Museum of Art steps ("Rocky steps"), then a 4+ mile meander of the city, finally stopping at 5th street to check out the Liberty Bell. It was hot outside, but fun to see lots of interesting sights along the way.

    Friday we booked a tour of Lincoln Park (home of the Eagles), so we took the train to the south end of the orange line. It is pretty neat how the city has moved all of the pro stadiums right next to each other and has mass transit so close. Fun time getting the VIP behind the scene tour of a stadium - even got some goodies for my father-in-law who is a big fan.

    Saturday saw one of very few weekends starting off without any definite plans. My buddy works for the phone company and had to make a call to the other side of the state in Putney, VT, so I joined him on a motorcycle ride in the heat. Haven't been out in a long time for a long ride. Got home and took a ride with my wife before dinner as the temps cooled off a bit - got in around 150 miles.
    Yesterday after church we went to a party for my in-laws visiting from Tennessee - good times.

    Today I really didn't want to get up to swim, but kinda have to with Peaks coming up this weekend. More or less a stretch-out swim as I got there late (it was drizzling so I waited for the skies to clear out a little before making the twenty min drive over) and it was packed. No lane lines, and I squeezed in between two black lines until a lady decided she'd join there. Just swam around her.

    Plan for the week: swim at Lake Paren tonight with the Marauders (if it isn't storming) before Bible study, get in again tomorrow morning before work to do some harder efforts, work thru Thursday night, then stay dry until Saturday, where I am planning on taking the motorcycle on the five hour trip to Maine!
    Swim Workouts
  3. Monday, July 16 - MOST

    Did something I haven't done in 37 years - swam at Blossom Athletic Center in San Antonio . Last swam there my senior year in high school in 1975. Swam with one group of Masters of South Texas. They have built an adjoining pool complex, but for this one week they were swimming in the original pool. Unlike in high school, it was set up as a 50 meter pool instead of 2 50 yard pools. After a long weekend of driving and stuffing myself at my family reunion, I didn't really push anything - I was just glad I didn't sink.

    4x200 Free/Back
    200 Kick
    4x200 Free/Back
    6x100 Free/Back
    4x100 Kick
    3x100 Free

    3100 meters
    70 minutes
  4. Remembering those other 3 strokes

    I had a good workout this morning at Riverbank--shared a friendly lane with Rondi, Andrew, Jenny, Sandy, and a few other brief visitors. Here's what I did:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)

    3 x magic 700s
    1st: alternating FR/BK in a 1/1/2/1/3/1/4/1 (lengths) pattern,
    2nd: FR/BK again, but backwards (4/1/3/1/2/1/1/1)
    3rd: alternating FR swim/kick, same pattern as on #1, using tempo trainer to keep stroke rate at 62

    4 x 150 K/D/S IM order

    Pieces of IM set
    4 x 50, IM order, @ 1:10
    3 x 100 IM pieces (FL/BK, BK/BR, BR/FR) @ 2:15
    2 x 150 IM pieces (FL/BK/BR, BK/BR/FR) @ :30 rest
    200 IM
    My strokes felt pretty rusty at the beginning of this series--I've been neglecting them lately--but I was getting in touch with my inner IMer by the end of the set.

    200 pull with paddles
    switch to outdoor pool
    200 scy warmdown + play
  5. 07.16.12 - Monday workout

    by , July 16th, 2012 at 09:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray and Sam. I'm back at a reasonable altitude with breathable air again. It makes a huge difference. Not sure how long this will last but I'm enjoying it while I can .


    450 Warm up

    2 x 500 Free - 7:30
    200 Easy
    I drafted Sam (college swimmer) on these. We made 5:52 on the first and about 6:00 on the second. We miscounted and did an extra 50 so it was hard to tell.

    3 x 500 - 4:30 (Odds IM, evens free)
    200 Easy
    I did about 4:15 on the IMs and 3:40 on the free. Sam blew me away on the IM so I wasn't able to draft any. Stayed close to him on the free.

    5 x 100 - 1:45 (Odds Free, evens IM)
    100 Easy
    Went 1:08, 1:08, 1:05 on the free and 1:15, 1:18 on the IM.

    Dave and I did part of a set I brought back from Colorado:

    4 Times through:
    * 50 Easy - :50
    * 40 Hard - :50 (flip at flags)
    * 25 Sprint - :30

    50 Cool down

    (4460 Total)
    Swim Workouts
  6. Monday, 07/16/12

    by , July 16th, 2012 at 09:16 AM (Workout Swimmer)
    Today was a comedy of errors. I forgot to put my swim bag back into the car after we came home from the beach on Saturday - which I remembered once I got to the pool at 5:20 this morning. Went home, got bag - had to swim beside ATAC, and not with them, as I was now 20 minutes late. Did workout, had to go back home again because I realized I forgot my shoes, which are kinda important before a lady goes into the office. Grabbed a yogurt & left my sandwich in the fridge. Great. Guess I'm going to Firehouse or Subway for lunch today.

    600 back/free, breast/free
    3 x 200 pull
    8 x 150 - first 4 were kick/swim/kick, working the kick, last 4 were swim/kick/swim, working the swim on about a 2:30/40
    4 x 300, swim, pull no paddles, pull w/paddles x 2
    200 breast/free cool down
    Total: 3800LCM
  7. speed day, legs cooperated but not the arms

    by , July 16th, 2012 at 08:04 AM (Mixing it up this year)
    Recently I started forcing myself to run for 8 minutes per day with a 1 minute warm up and 1 minute warm down. When I started my new 10 minute evening routine I only covered .38 miles, the next day .52, then .58, .56 and yesterday .62. Most of my tri friends say that is a walk not a run but for someone with a bad back and weak legs last night I actually was at a 4 mile an hour pace.

    Today my legs felt strong and fast but the arms were weak. When I tried to sprint I found myself cutting my stroke short. When I corrected the stroke the speed was gone.

    500 free
    5x100@:20 RI as 50 swim + 50 kick w/snorkle

    6x(75 + 25EZ)@2:00 75's descend 1-3 & 4-6 to 200 pace
    Went 1:38, 1:37, 1:37, 1:39, 1:38, 1:38

    8x50@1:30 odds swim evens kick w/snorkle
    As 15m fast/20m EZ/15m fast

    4 times thru:
    100@2:30 smooth free
    50 AFAP IM order went :53, :51, 1:00, :40 not happy with this

    200 EZ

    Total 2800 meters
  8. Sunday July 15th - PM Swim

    At home with Susan, Richard, Signe, and Nate.

    Warm-up (1400)
    300 swim
    400 IM drill-swim by 25
    300 pull
    8 x 50 @ :50 descend 1-4, 5-8

    Set I (600 / 2000)
    4 x 25 @ ~:30 rest underwater SDK no fins
    4 x 100 @ 1:30 dolphin w/fins
    4 x 25 @ :45 underwater SDK w/fins (Signe wanted to use my fins so I gave them up and did underwater breast kick)

    Set II (900 / 2900)
    2 x
    * 2 x 50 @ 1:00 25 drill + 25 swim
    * 3 x 50 @ 1:00 pull, breath every 7 & 9 strokes by 25
    * 4 x 50 @ 1:00 swim, descend

    100 easy

    ** 3000 yards **

    I decided a light recovery workout was in order after my less than stellar workouts (and attendant complaining) the last two days. The one challenging part was kicking, where I decided to try to do some of our regular underwater 25s without fins for the first time. I made three of them without coming up for a breath, but yikes those are hard!
    Swim Workouts
  9. Sunday, July 15, 2012 Steve Omi Memorial OW Swim

    by , July 15th, 2012 at 08:17 PM (Fast Food Makes for Fast Swimming!)
    OK, I'm sure this will never compare with the literacy skills of swimsuitaddict, but I'm going to do my best!

    Last night about 7:30pm while cruising the forums, I decided to take a look at the NW Zone Page, specifically the [ame=""]Upcoming Masters Meets in the NW [/ame]page. Not sure what I was looking for in the first place, but I noticed that the Steve Omi swim was set for tomorrow (today) morning. Just for kicks, I decided to check out the lake temperature of Coeur d'Alene, ID. I knew that historically it's always cold, so I was shocked to see its current reading at 72.7!! I shot my friend a phone call in CDA to confirm, and she said that is most likely correct with all the warm weather we've had lately. Well, with that news, I then proceeded to ask my wife if it would be possible for me to make a trip to Idaho in the morning. Expecting a no way, or something to that effect, I was surprised when she said OK. Really?

    I attempted to get to bed early last night, but the heat in the house (and the movies on Encore channels that we're getting for free) kept me from being able to fall asleep until almost midnight! 4 hours later....BEEP BEEP BEEP!! So tired...but still was going through with it. I got my oldest daughter out of bed to come along with me as well (she really wanted to for some reason). Left town by 4:30am to get there for the 8:00am checkin/late registration time.

    McDonalds breakfast 2 hours into the trip...check! Successful swim about to happen now. As I kept pushing east to Spokane, WA, I noticed the clouds were looking quite dark in the distance (in the direction of Idaho), then a huge bolt of lightning lights up the sky! This was around 7:30am. It was a great day for a swim all over eastern Washington, but not for Idaho apparently! The lightning and thunder continued and continued, and as soon as we crossed the border to Idaho, the rain was pouring!

    Well, I proceeded to get checked in, and the safety marshall was keeping the clock running (and reseting) on each lightning strike that happened. At times it seemed like it would stop, and then 20 minutes later another flash and crash in the sky Everyone was really hoping for the swim to happen today, especially those of us who had driving 3+ hours to get there! Finally things were beginning to clear, the lightning stopped and the rain began to die down. The original starting time of the race was 9:00am, and that was pushed back to 9:46am, so not extremely late. Much better than cancelling altogether! Damit, I'd better get to swim something after that drive!


    The race:

    Finally, we're in the water, and the near 73 degree water feels great as opposed to the wet 66 degree outside conditions we were in for the past couple hours. We got lined up on the start line, I took a position furthest out from the beach (course map) so that I could be away from the large bunch of people in the standing room only section of the water, and also so I could see everyone to my right side (which is my dominant breathing side). I knew I'd be in the top 5-10 of the race at the end, and figured I wanted to be in the lead group funneling around the first turn buoy as well. They gave us a 10 second countdown to start as well which was nice, so I could get my legs kicking horizontally before releasing the brakes to get off the start quick! I had a reaction time of 0.67 seconds off the line, which runs right along with all my starts at Canadian Nationals!

    I did not sprint, but I definitely held a strong breakout stroke to be sure to be in the front of the pack. I knew there were a few superstar age groupers in the water, and I could see them merging across the lake as we got further down toward the first buoy. I was in 3rd at the turnbuoy, but had plenty of heat all around me. Apparently I had someone sneaking up on my left hand side and for the first left hand turn buoy she (yes it was a SHE) squeezed her way between me and the buoy to put me into 4th place. During the next short straightaway to the 2nd turnbuoy, another big guy in a wetsuit went by me (later found out it was Don Morovec, a guy who's pool distance records I've been just barely able to break in my former age group). He's now about 54 and an excellent OW dude. I never saw him again after that either!, so that put me into 5th place.

    I was feeling very comfortable in the water today, it was a calm day on the water, not too many waves, though the visibility wasn't the greatest underwater, most likely due to the storms. Had a few waves on the long backstretch of the race, likely from a passing boat out there somewhere. I was swimming very straight lines, and was having an easy time sighting on the large 6'+ buoys (orange for the corners, and yellow for the intermediate buoys on the straight parts) I was also keeping sight on the kids and Don in front of me. I felt like the part in the Finding Nemo movie when the dad fish (Marlin) was chasing the scubadivers speedboat after they'd snatched up Nemo from the ocean. I could still see the bubbles from the kicking, but they were getting fainter and fainter in the water. It got to the point where I'd lost the draft of them, and wasn't sure who was coming up behind me, but wasn't going to look back at all to find out either. Why look behind you? Unless you're in open ocean and you're looking for dorsal fins and sharp teeth??!!

    The remainder of the backstretch straightaway went without incidence, and was very peaceful. I was happy to be able to look out and see the lifeguards on their boards at the various stages around the course. Gave me a good feeling that I wasn't "alone". I was also playing with swimming longer and longer expanses without lifting up for a sighting breath. At times I was taking 15-20 stroke cycles, then looking up and finding that I was still exactly on course with the buoy. That made me feel good that I could swim a straight line without a black line below me. I then tried 30 strokes looked up, and the buoy had moved (or maybe I had), but quickly found my heading, and back on track.

    As I reached the 3rd corner of the rectangle, I was beginning to feel a little fatigued. This is about the approximate distance (10-1200) of a pool race that I always seem to fall off my pace. I did breath to the left a couple times here so I could look back 90 degrees down the backstretch to see if I had anyone closely trailing me. I didn't see anyone for about what looked like 50 yards or so back. Well, it turns out that I had a guy (Larry Krauser (59 yrs.) - great pool freestyler and OW swimmer) who was coming up on my tail that I didn't notice. Continued like this past the 4th and final turnbuoy, still oblivious that Larry was right behind me.

    In swimming the final stretch to the finish line, I couldn't remember how many large yellow buoys had been set out before arriving at the finishing point on the beach. The finishing point had a large white banner and flags, and there were a few other boat dock covers that were white as well down the shoreline. My goggles were heavily fogged up at this point, and I honestly couldn't tell where exactly the finish line banner was at! So I went vertical, cleaned out my goggles, and WHOOOSH...there went Larry, no longer drafting but pushing to the finish. I was now in 6th place. Trouble is he didn't allow for me to draft off of him!! By the time I got my momentum going again, he was out of range for my tired body. I did take a look back here, and I could see another person about 50 yards back or so. I didn't want to be caught again, so I tried to push the last 300 or so to the finish line. Never was I so relieved to be back on solid ground again!

    Final time for the course: 21 min. 27 sec.

    Overall Placing: 6th out of 120 or so

    Age Group Placing: 1st (19-34 men) I'm still 34 for two more weeks
    Funny part with this was at the registration table the lady felt sorry for me because I had to compete with all the 20-22 year old guys already signed up. At the time, I said "oh man, that sucks" (for them) - I didn't say the last part out loud.

    Placing among naked (non-wetsuit) swimmers: 1st - they didn't divide people by wetsuit/non, but we knew who the real swimmers were


    1st place was an 18:15 by a phenominal 17 year old who "took it easy" for his taper meet next weekend.
    2nd -4th place was 20:40-20:50 or so...there was 1 age group boy, 1 age group girl, and 54 year old Don Morovec
    5th place was 21:15 - Larry Krauser - 59 years
    6th place was 21:27 - James Adams 34.93 years
    7th place was about 22:00 by the 2nd place non-wetsuited guy - another age grouper.


    Overall, it was a fun swim. I'm not going to change to being an OW enthusiast, I'm still a pool swimmer first for sure. The 1 mile swim was a good distance for me, and we'll see how the 1.76 mile goes in 3 weeks up in Sandpoint, Idaho. I will again be swimming that one "naked", while everyone else wears wetsuits.
  10. Three miles on the lake...

    by , July 15th, 2012 at 04:54 PM (Alex's swim journal)
    The postponement of the Crystal Lake OW swim until early August saw me back at Lake Andrea in Pleasant Prairie, WI, this morning. I got there a little later than usual, but the water was beautiful (warmer sections probably still in the 80s, but I could feel some of that deeper, cooler water cycling in regularly; surface very calm). There was a bigger group of swimmers this morning than the last few Sunday mornings; and I think most of this group was a beginner triathlon class.

    They hadn't been briefed on the concept of circle swimming in the swim area and so I never knew where they were going to be. Three of them seemed to be swimming abreast at one point (a sort of side stroke-breast stroke combo I couldn't figure out exactly). I heard the instructor, who was standing in shallow water about 20 feet away, yell to a doggy-paddler "You are going to waste a lot of energy doing that" (apparently she had asked if this was acceptable for Tri swim). I saw one swimmer doing elementary backstroke... the survival stroke!

    I was getting a little frustrated after my first few laps, but I told myself they can't be in here too much longer. I was wrong. They had been given the task of swimming a quarter mile (eight lengths). I was on my second mile before the last of them cleared out. My two-mile split was two minutes off of my two-mile swim time from yesterday... not bad, considering all the dodging and weaving I had to do to avoid stray torpedoes.

    After mile two I got out for a 2-minute bathroom and gatorade-swig break... then back in for another mile. A solo swimmer again. The water was beautiful, as I mentioned before, so this was a truly blessed experience. Then as I was coming in to the last half mile of that third mile I was joined by a young age-group swimmer. She swam behind me for several lengths and I noticed here gaining on me (doing fly and breast!); I stopped at the turn and told her to go ahead... I was worried she might not want to pass me out of politeness. She switched to free and was pretty quickly ten yards ahead of me; totally smoked me. After a couple more lengths she was stopped at the start of the course and I asked here if she was doing a 400 IM; she said "No, I have zones coming up, and my coach wants me to swim a mile in this lake." She emphasized the "this lake" part in such a way that I understood she would much rather have gotten her laps in at the pool.

    I chuckled and swam on; she had to be maybe 12-13, good kid. I think she passed me one more time before I got out. So I started off the swim annoyed by the middle-age crisis traffic in the swim area and ended the day humbled by a talented tween. I'm laughing (inside) as I write this... humanity is fantastic isn't it?!
  11. Saturday, 07/14/12

    by , July 15th, 2012 at 03:44 PM (Workout Swimmer)
    Swam this morning w/ATAC - I hate Saturday morning workouts!! Partly because I have no excuse to get out early, and partly because they so often do goal sets. I hate goal sets. I have no fast twitch muscles. Luckily, however, they did have a distance lane -
    Started my morning off by having to run to the BR right before warmup & throwing up the Zyrtec that I took 20 minutes earlier. Oh well.

    600 back/free
    600 P
    400 kick
    4 x 100 breast/free on 1:45

    15 x 50 on :50
    150 easy
    8 x 100 on 1:30 (they were doing 16 of these, with the last 8 "all out" - right, I was going "all out" just to make the first 8! -- holding between 21 & 26's, skipped #5, then did 4 more)

    100 easy
    Total: 3800LCM

    Then off to the beach!
  12. UMBC Meet, Sunday, July 15

    by , July 15th, 2012 at 03:44 PM (The FAF AFAP Digest)
    Determined to just have fun today, I broke out of my comfort zone and did 2 LCM 100s in 30 minutes. And I didn't even complain or mention the word "scratch." This must be some kind of record for me. Ha!

    100 back, 1:15.9

    Jeff Roddin and I were joking that the sun came out right before our heat. But that actually wasn't as bad as I feared and I managed to swim relatively straight according to Jimby. I tried to stay close to the lane line as Kirk suggested. I swam controlled for 75 meters and sprinted the last 25 where Jimby reported that I "noticeably" picked up my turnover. I held back slightly from a 100% effort b/c I actually wanted to swim the 100 breast later. (In the past, all out 100s have caused me to not walk much for an hour+. See Albatross meet last March.) The only negative part of the race was my start. Jimby said it was one of my worst ever. I wasn't set at the beep and flat backed my entry. I was next to Jeff and he just smoked me on the start & reaction time. He also threw down a very speedy 1:06. But I leaned back and still managed a decent UW. Did around 250 cool down after. This time will be #1 in the nation when results are reported. It could get knocked down with all the LCM meets left of course.

    100 breast, 1:29.0

    I only had about 30 minutes of rest including the warm down before attempting my first ever 100 LCM breast. I swam it 50 controlled, 25 build, 25 all out. Had the same problem on the start as I did at Nationals where I had to float to the surface after the pulldown. Good grief, long course 100s are long. I definitely like breaststroke better with walls. Still, I was surprised to break 1:30 coming off the 100 back. This time would have won Nationals in my age group and is #3 right now.


    I'm really happy with these times, given my lack of long course training/sprint conditioning this summer and the fact that I was swimming outdoors. It was pretty hot today. I definitely prefer the controlled environment and ceilings of indoor pools. Quads are all tuckered out. Compression leggings later!

    The UMBC pool wasn't too bad. Which is saying a lot after competing in the amazing Trials pool. The lane lines were a little funky and half submerged. Glad I opted for this meet over Hains Point.

    Interesting note. Tha manual timing on both my races was .5 faster than the electronic timing. Seems like a big difference.

    Updated July 15th, 2012 at 08:26 PM by The Fortress

    Masters Swim Meets / Events
  13. Morning row

    I did a tough rowing (erg machine) workout at the Y this morning with my husband:

    16-minute warmup

    4 x 4-minute pieces, steady effort
    [goal was to keep them all under 2:15 pace; went 2:14.6, 2:14.2, 2:13.6, 2:14.3]
    3 x 1-minute pieces, desc. [2:25.6, 2:09.3, 1:59.5]
    (Did 2-minutes of active rest between all pieces)

    Short warmdown + stretch

  14. Workouts (week of 7/15)

    7/15 @ DRY 9-10 am

    500 wu (400 sw, 100 k)
    5x100 2:00 d/s IMO
    100 K
    10X50 1:30 2 hard fly, 1 ez fr (3 times)
    33, 32, 32, 32, 33, 34, 33 fly splits
    6x50 1:15 k/s mix
    100 easy cd
    2000 total

    7/18 @ RCHS 10 am
    300 swim wu
    100 k
    8x50 d/s RIMO @ 10 secs RI
    200 cd
    1000 total

    Got a quick 1000 in after my team did their swim camp.

    7/20 @ DRY 8:30 am
    1000 Meet Warmup
    1x200 Fly TT 2:35
    300 easy (alt swim/kick/swim)
    12x25 3-5 SDK Fly off each wall :40
    200 cd
    2000 total

    That's the first 200 fly that I've done in almost 2 years. I was hoping to be under 2:30. My stroke count per 25 was between 6 & 8 strokes. If I can take 2 more dolphin kicks off each wall, I should be able to keep my stroke count lower for the 2nd 100.

    Updated July 20th, 2012 at 10:07 AM by kellys

    Swim Workouts , Masters Swim Meets / Events
  15. Utterly Flabbergasted - I did D-Workout!!!

    by , July 15th, 2012 at 08:44 AM (Chowmi's Blog)
    Not sure how this happenned or why. I actually did and lead the entire distance workout on Saturday. Recall it is Swim for Distance Month

    LCM, SMU outdoor pool

    500 swim/kick/swim/kick/swim
    Unbelievably, I did this entire thing.

    3 x 300
    kick/swim with fins
    there was an interval, i forgot it now, but whatever it was, i did it.

    3x 300 pull 5:00 (1:40 base)
    paddles and buoy.
    held 1:20 average; final time 4:00
    ***I can see the attraction. It was like cheating I was going so fast!!!!

    400/300/200/100 1:40 base
    descend each one
    I was pretty pooped at the end, and did a 1:17. ouch!

    The End

    Then......25 minute walk
    Followed by.......CoreX!


    Last night TV was really bad and I wasn't in the mood for any of my DVR'd stuff and too lazy to pop in any videos, so I watched infomercials for Insanity and Jillian what's her names workout videos. I must say, those infomercials are quite effective. Now I am trying to decide which one to buy, but I think the answer is to ask for Insanity for xmas (so I can start it 01/01/13) and buy the Jillian one for my sister. I like the marketing - Insanity is for those already in really good shape (meatheads) and Jillian is for Biggest Loser fans and overweight people. Not that chowsh is either (she's a mini version of me), but the fact that it's 30 minutes - that is quite appealing!!! I also like that they say there is no equipment in Insanity. And it's 40 minutes, which will feel really short compared to P90X at 1 hour+ with ab ripperX . That makes for good travel DVD's and I can do them downstairs in the bedroom. Currently, I can only do cardioX and plyoX without equipment (I don't do the kenpoX one).

    Today I am going to LCM workout again. I am worried the coach is going to force me to move to the 1:30 base lane. I much prefer additional rest and to put some punch into my speed, along with increasing the degree of difficulty (working on breath pattern, for example). that extra 10 seconds makes a huge difference. I think 1:40 is my swim number (get it? like sleep number bed, haha!)
  16. How does the 30-day trial membership work?

    by , July 15th, 2012 at 12:00 AM (Questions from Coaches)
    Q: Can new swimmers try out my club without registering for USMS? I thought all swimmers in the water had to be USMS members to be protected under the USMS insurance policy.

    A: USMS insurance allows for a 30-day trial of a Masters program. Potential members who want to swim with your club can swim for 30 days before they have to register with USMS (this is separate from any club fees you may charge).

    To protect your swimmers' USMS insurance coverage, you MUST have the potential member fill out and sign a USMS application for membership. Write "30-DAY TRIAL" across the top of the application and keep it during the trial period. If an incident occurs, the trial swimmer is NOT covered by USMS insurance, but all of your registered swimmers are covered.
  17. Saturday July 14th - AM Swim

    At home with Susan.

    Warm-up (1200)
    300 swim
    300 IM kick-drill-drill by 25
    300 pull
    6 x 50 @ :50 gentle descend free

    Set I (1000 / 2200)
    8 x 25 underwater SDK w/fins @ :45
    3 x 100 @ 1:25 flutter w/fins
    4 x 50 @ 1:10 flutter 25 easy + 25 fast
    3 x 100 @ 1:30 dolphin w/fins

    Set II (2400 set / 4600 total)
    1 x 500 (went 6:21)
    2 x 50 @ :50, :55 active recovery

    2 x 250 @ 4:10, hold cumulative time under the 500 time (went 3:09, 3:08)
    2 x 50 @ :50, :55 active recovery

    4 x 125 @ 2:05, hold cumulative time under the 2 x 250 time (went 1:35, cramped, 1:32, 1:32)
    2 x 50 @ :50, :55 active recovery

    5 x 100 @ 1:40, hold cumulative time under the 4 x 125 time (went 1:14, 1:13, 1:12, 1:13, 1:12)
    2 x 50 @ :50, :55 active recovery

    Set III (250 set / 4850 total)
    1 x 25 fly @ :30
    2 x 25 back @ :30
    3 x 25 breast @ :30
    4 x 25 free @ :25

    150 easy

    ** 5000 yards **

    I felt sluggish and sore in the water again today, my arms especially were still feeling the effects of weights the other night. The main set is based on Tim's workout at Mesa-Kino yesterday, but it seemed familiar as we were doing it and when I got home I looked and found that I did just about the same set three weeks ago - except that the intervals were shorter, there was no active recovery between 500s, and my times were all faster .

    Oh well, at least my kicking felt decent today.

    Updated July 14th, 2012 at 09:29 PM by eric.carlson

    Swim Workouts
  18. Doubleheader

    It was a lovely gray morning out at Brighton today. I arrived a bit after 8, not sure if anyone else would be there that early, but I ended up getting to meet a new swimmer and chat with my friend Eileen before hopping in the water with my towable dry bag for a loop. If I had waited a little longer I could have swum a super-duper-loop with my pal Gilles and his amazing watersled, but I was impatient to get going--my loss! I just swam a regular loop, although in the reverse direction than I usually go. There was a small swim/run race that had started in Coney Island at 7:30, and when I got in I could see the buoys from the swim course still set up near the pier. Since I didn't want to confuse any of the swimmers in the race with my buoy-colored tow bag, I went the other way--to the White Building--first. By the time I headed to the pier the race buoys were gone, so I didn't have to worry about leading anyone off course.

    I had company for part of my swim--three swimmers I didn't recognize were gathered at the White Building when I got there, so I stopped and said hi, and we swam mostly together on the way east. I enjoyed the pleasant water and the clouded-over sky. It was very easy going in both directions, with minimal current and just gentle undulations in the water.

    I stopped for a drink of dilute fruit juice at the pier, then headed back, enjoying having the ocean to myself. I could see the guards just setting up as I got back to Grimaldo's chair, and the familiar sight of CIBBOWS swimmers gathered on the beach. I came in and dropped off my tow bag, then greeted and chatted--lots of folks were out today, and many were just readying to get in as I arrived. I thought about getting back in with them--I was still feeling energetic, it was a beautiful day for a swim, so why not two? I decided to go back in for a second loop.

    It was as pleasant and dreamy as the first, and without the tow bag I felt very light in the water. This time I went the usual direction--chair to pier to white building to chair. I swam with Charles some on the way to the out, and stopped and chatted with other swimmers coming and going. There were a lot of us out by now, so I was vigilent about sighting so I wouldn't run head-on into anyone. I felt a little arm-tired on the last bit to the pier and back, but by then I was almost done. The sun peeked out from the clouds a few times, but mostly the sky stayed clouded over and the day cool--my favorite kind of summer beach day! After I got done I enjoyed a sandwich on the beach, heard about others' recent swims, and hung out a bit before heading back home. Hurray for double dips!

  19. Between thunderstorms...

    by , July 14th, 2012 at 05:11 PM (Alex's swim journal)
    So today I left town at 5AM in time to get registered for the Crystal Lake (IL) OW 2-mile race... and after a rain delay of half an hour they finally decided to postpone the whole thing until Sunday. Boohoo. At least I'm already registered and I can sleep in a little later now that I know exactly where I'm headed. It's a beautiful setting; nice changing and shower facilities. The triathletes are out in force, and with the rain it might just be cool enough for them to wear wetsuits.

    I drove home and after not being able to take a nap decided to hit my local lake for a late morning swim. My stroke adjustments earlier this week are starting to pay dividends as I begin to feel more power coming from my hips, and slight changes in my hand exit/entry are really helping me speed-up my turnover. I did 2 miles in 66 minutes... with 60+ wall-less turns and a couple hundred breast stroke to mix things up it usually takes 70-75 minutes. So I must be doing something right.

    We'll see if I can transfer that skill to the race tomorrow!
  20. Saturday, 7/14/12

    by , July 14th, 2012 at 03:08 PM (A comfort swimmer's guide to easy swimming)
    No swim today. Instead I did a 45 mile bike ride with a friend.