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  1. Wednesday Power Hour

    by , September 7th, 2011 at 10:44 AM (Pete's swim blog)
    Hope the workout formatting makes sense. No drag suit today. Pool was unusually cool (82-83)... felt good. Hopefully they will keep it that way all fall/winter.

    Round 1 - Nothing unusual. Made all the splits easily. Probably should have worn the drag suit for this round.

    Round 2 - Followed Dave B for this round. Kick -> Fly wasn't bad. Forgot I was supposed to convert Br -> Free for the last half of the round. Remembered at the 1:20 interval. By then Dave B had gotten us about 20 seconds ahead of the interval. Finished really early.

    Round 3 - Less crowded so we split into our own lanes. Purpose was to swim IM until we couldn't make the split and the pull after that. Good idea in theory but the IM to Pull transition took too long and I never got my paddles on securely. Lost my paddle half way through the 1:10. Should have just done Fr. instead of pull... probably would have made it.

    Round 4 - On this one, we were supposed to Kick until we can't make it and then swim stroke until we can't make it and then swim free. Kicked br down to 1:30's. Kind of suprised I was still doing 1:30's after 400 yds but I was still making 1:27 to 1:28. Back stroke didn't go so well. Did that on a 1:28 and was 3 seconds behind for the 1:20. Then, my brain completely misfired and I missed a wall on a flip turn. Not just a "slowly back your toes into a weak push-off" miss. This was a total wiff. It was so bad I could only laugh at myself. Took the opportunity to empty my goggles and set out to catch up for the final interval. Didn't even do an open turn to start the 1:15. Based upon everyone else's push off, I needed to do a couple of 1:07's back to back to make it. Checked the clock before the last 100. Only had 1:05 to make it. Did what I could but ended up 3 seconds short.

    SCY

    300 Warm up

    Int....Clock...Round 1....Round 2....Round 3....Round 4
    1:50...:00.....100Bk......100K.......100IM......10 0K (Br)
    1:45...:50.....75Bk/25Br..75K/25Fl...100IM......100K (Br)
    1:40...:35.....50Bk/50Br..50K/50Fl...100IM......100K (Br)
    1:35...:15.....25Bk/75Br..25K/75Fl...100IM......100K (Br)
    1:30...:50.....100Br......100Fl......100IM......10 0K (Br)
    1:30...:20.....100Fr......100Br......100IM......10 0K (Br)
    1:25...:50.....100Fr......75Br/25Fr..100IM......100Bk
    1:20...:15.....100Fr......50Br/50Fr..100IM......100Fr
    1:15...:35.....100Fr......25Br/75Fr..100Pull....100Fr
    1:10...:50.....100Fr......100Fr......100Pull....10 0Fr

    1:00 Break after Round 2
    50 Easy after Round 3

    200 Cool down

    (4550 Total)

    Updated September 7th, 2011 at 03:03 PM by pmccoy

    Categories
    Swim Workouts
  2. A good workout today

    by , September 7th, 2011 at 08:33 AM (Mixing it up this year)
    Was surprised to do so well and yet feel so loose at the start.

    10x100@2:00 Free as 50pull/50kick
    10x100@1:30 Free w/paddles & bouy
    10x50 from Dive 15 meter breakouts then easy free IM order last 2 fl & fr
    300 Free kick w/fins
    200 Free EASY

    Total 3000 yards
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  3. Tuesday, Sept. 6

    by , September 6th, 2011 at 11:44 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    assisted pull ups w/30 lb assist (10 lbs less than last time), 3 x 8
    assisted dips w/30 lb assist (10 lbs less than last time), 3 x 10
    floor bench press, 50 x 3 x 15
    overhead squat, 50 x 3 x 15
    HS leg extensions, 70 x 3 x 8
    hip hinge w/extended leg w/kettleball row (20 lb K ball), 20 x 3 x 10 each leg -- not easy!
    med ball slams, 10 minutes

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    That's all I could do today, and I took a lot of rest between sets. I meant to go to yoga, but was too tired. Until my thyroid medication kicks in, I may be limited to 1 workout a day. The horror! Thanks to my flog, I do see that this is my fourth week of drylands. Perhaps a recovery week would help matters, and I could get some solid sprinting in.

    Both my girls had a good first day of school. Lil Fort had her first ever day of cross country practice with Fort Son's old coach. I am wondering how Fort Son is doing on his pre-orientation freshman trip ...

    Updated September 6th, 2011 at 11:51 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  4. Back from Labor Day vacation!

    by , September 6th, 2011 at 10:03 PM (Chowmi's Blog)
    Back in the water today!

    SCM, Baylor Fitness Center noon workout
    Jenn Christenson on deck

    500 warm up

    Transition Pull:
    100 1:30
    200 3:00
    300 4:30
    200 2:50
    100 1:25
    ==> I did these all kick on back with fins and made the intervals!

    Transition Kick/Drill:
    400 IM 50 kick/50 drill

    Main Set:
    12 x 100's 1:30
    50 stroke/50 free IM order

    The End

    ++++++++++++++++++++++++++
    I felt pretty tired from the beginning, so I worked the pull set as a kick with fin set, attempting to make the intervals at nearly swim speed. The last set was suppose to be on 1:45, but the lane leader went on the 1:30, i'd rather have more rest, but since we left later than the next lane, it would have been too lonely to do the set all by myself, so I went on the faster interval as well.

    ++++++++++++++++++++++++++
    Breckenridge was great as usual. I took Helen swimming one day, but was not at all disappointed when the lifegaurd stopped me from getting in my lane, saying in 3 minutes all the lanes would come out for 1 hour due to the rope swing! So my almost workout turned into rope swings, hot tubbing, and a few rounds of hide & seek.

    We conquored Lily Pad! Or at least we think so. We got to a big pond with lily pads.

    No one had to suffer my cooking on this trip. We ate out for 2 dinners and that was that. The girls love Taipei Tokyo and Mark got wine & beer at the liquor store. Did I tell you that our condo is right about the chinese restaurant and a liquor store? Location, location, location.

    ++++++++++++++++++++++
    This week i'll probably make 1 other workout and 1 dryland. A light week, but can't really do much more.
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  5. 9/06/11

    Had a little time before I had to take our two little ones to school. By the time I get in the water I only have about 40-45 minutes to get something in. Usually a recovery type swim or time spent on my long list of "needs improvements"

    Pretty simple this morning.

    200 swim
    100 kick
    100 drill
    100 choice
    4 x 75 (k,dr,swim) IM order

    4 x 100 @ 1:30 FREE
    100 ez w/bouy
    4 x 75 @ 1:15 BACK
    100 ez w/bouy
    4 x 50 @ 55 BREAST
    100 ex w/ bouy
    4 x 25 @ 30 FLY

    200 w/d

    2300 scy

    The only thing I worked hard on was the 75's back. I just felt pretty good so I decided to go with it. Even though it isn't much I really like doing these short low intensity swims.

    Plan on doing a little P90 core after the girls go to bed.
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  6. 8,000 yards

    My usual pool at Riverbank State Park closed today for its annual maintenance. They haven’t given us a reopening date yet, but usually takes about 3 weeks. Luckily, Asphalt Green re-opened today after its annual maintenance closure, so Hannah and I met up over there for a workout. This pool is often on the cold side after they re-open it, so we were hoping for some crisp cool water. Unfortunately for us (but probably happily for whomever has to deal with members' complaints), it was at its regular temp of around 81 degrees, which is a fine temp, but not the special treat we had envisioned.

    Yesterday at the pool tourism outing Hannah had announced that she wanted to swim 8000 yards today. I thought a second, then said, ok—let’s do it! So that’s what we did. Here’s how it went:

    2000 scy warmup [I did 400s, 200k, 200p, 200 im d/s, 5 x 200 fr, odds pull w/ paddles, evens swim]

    1500 FR, working on turns, done as 3.75 x (100 w/ extra-good 1st turn + 100 w/ extra-good 2nd turn + 100 w/ extra-good 3rd turn + 100 w/ fast 4th 25)

    3 x 500:
    1st = 200fr / 100bk / 200fr
    2nd = 150 fr / 50 bk / 100 fr / 50 bk / 150 fr
    3rd = 100 fr / 50 bk / 200 fr / 50 bk / 100 fr

    5 x 300:
    1st = swim, pushing pace [3:47]
    2nd = pull w/ bilateral breathing
    3rd = kick
    4th = pull w/ bilateral breathing
    5st = swim, pushing pace [3:47]

    10 x 100 @ 2:00, odds IM, evens FR

    500 warmdown

    Doing this long workout with a swim buddy made it easy--I was never bored or wished to be doing anything other than what I was doing. A post-swim visit to Shake Shack made for a very pleasant day all around.

    I thought this swim might be long enough to experiment around with a new feed that I wanted to try—sometimes things taste different when you’re working hard and hungry than they do when you’re playing around in the kitchen. I blended together some fig preserves and bread crumbs, then added a bit of peanut butter, and put the resulting mixture in a push-up pop mold so it was easy to eat. I liked this ok, but might skip the bread crumbs next time, and maybe substitute nutella for the pb. I also tried a Hammer gel during the swim to see if I liked it any better in the water than I do on land. The answer is no, although I guess it would do in a pinch.

    My big news this week is that I have been accepted into the Ederle swim on October 1st. This is a 17.5-mile journey from Sandy Hook, NJ to Manhattan. I’m really excited to be doing it—I’ve always thought this was a really cool event, and considered signing up for it during the regular registration period last winter. But back then I hadn’t done any swims longer than 5 miles, so I just didn't have the confidence that I was suited for long swims like Ederle. But late this summer I found myself wishing I had registered for it. Eventually I decided to put myself on the waitlist, and once I did a spot quickly opened up. Hurray! It’s just now settling in that I’ll actually be doing this—I’m both really happy and nervous about the opportunity to attempt it. So that’s why I was experiementing with feedings a bit today.

    Here’s my calendar for the rest of the OW season—the next month is going to be a busy one!

    • Saturday, September 10: Governor’s Island 2-mile swim
    • Sunday, September 11: New York Harbor (CIBBOWS) 10k swim
    • Saturday, September 24: Little Red Lighthouse 10k swim
    • Saturday, October 1: Ederle Swim (Sandy Hook, NJ to Manhattan, 17.5 miles)
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  7. On my own - 09/06/11

    by , September 6th, 2011 at 02:42 PM (Trying to Train Smarter, Not Just Harder)
    Water was coooold today (74) thanks to all the rain & continued aeration by the silly lifeguards - despite the thunderstorms!
    On my own today - somehow got it into my head that I wanted to see how much I could get in before 7:00am - originally it was "lets see how far I can go before it rains us out" but then the weather held out for us - hasn't rained since 3am.

    1000 (100 free/50 back)
    900 (3 x 300 pull no paddles)
    800 (4 x 200 IM)
    700 (7 x 100, 75 free, 25 back on 1:30)
    600 (12 x 50 kick on :50/:55)
    500 pull w/paddles
    400 (4 x 100 IM)
    300 breast/free
    200 (8 x 25 4 cycle speed play)
    100 easy


    Total: 5500 SCY in 95 min.

    Not bad, if I do say so myself. Easing up on the pulling (doing the first set w/out paddles) is really much more friendly to my poor elbows. Good idea.
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  8. Tuesday, 9/6/11

    by , September 6th, 2011 at 01:25 PM (A comfort swimmer's guide to easy swimming)
    Felt ok this morning. Was a little sore from the weekend (non swimming stuff), but it didn't seem to affect my swmming.

    Swam indoors - SCY

    Warm up (1000)
    200 Free - 100 bk - 100 brst - 100 free

    10 x 50:
    1/1:00 ez, 1/50 fast - 36
    1/1:00 ez, 2/45 fast - 37, 38
    1/1:00 ez, 3/40 fast - was touch and go on these
    1/1:00 ez

    Kick (600)
    2 x (1 x 100/2:30 Moderate - 4 x 50/1:30 strong)
    - 1st time free w/ board, 100=2:07, 50's were 60-59-57-55
    - 2nd time on back. 100 = 1:59, 50's were 55-54-53-53

    Mini Set (150)
    6 x 15/45 - tight streamline - Fast, Narrow Dolphin - > Explosive Breakout (cruise into wall)
    - rotated through fly-back-free on these

    Main Set (1200)
    1 x 100/1:30 - 50 smooth - 50 STRONG EFFORT
    - went - 1:19
    1 x 200/4:00 - 50 smooth/50 drill/50 scull/50 build
    2 x 100/1:45 - 25 STRONG - 50 smooth - 25 STRONG
    - went - 1:19 on both
    1 x 200/4:00 - 50 smooth/50 drill/50 scull/50 build
    3 x 100/2:00 - 50 VERY STRONG - 50 smooth
    - did open turn to check 50 times: went 1:19 (34); 1:18 (33); 1:17 (33)

    Cool down
    200 easy free & back

    Total: 2950 yards
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  9. Tue Sep 6th, 2011 scy

    by , September 6th, 2011 at 12:55 PM (Ande's Swimming Blog)
    Tue Sep 6th, 2011 scy

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in on time
    wore new training jammer
    swam with Larry
    Beside Kellie, Mike, Korey, Tyler and Jim

    WARM UP
    2 rounds of 300, 200, 100

    Main SET: scy

    4 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 right into (skipped a 50, sore arms)
    2 x 100 fr on 1:10 right into
    1 x 100 fr on 1:05

    800 IM done 50 k, 50 dr, 100 sw

    4 x 100 k on 1:30 right into
    3 x 100 k on 1:25 right into
    2 x 100 k on 1:20 right into
    1 x 100 k on 1:15

    800 fr build 200's

    4 x 25
    odds no breath
    evens 4 strokes fast


    Upcoming Meets

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    Categories
    Swim Workouts
  10. Distance Rules (on Monday and Tuesday...)

    by , September 6th, 2011 at 12:41 PM (Year Three: The Road Back)
    My entire household has had this nasty cold and it looks like its finally my turn. Why oh why do my kids need to share everything?!

    Yesterday, we didn't have an official team practice, so I ended up doing an open water swim with BD's group. The kicker is that everyone in this group except me is doing Big Shoulders or LaJolla next weekend, so they took it easy and only did 2K. So... I went home after the 2K and biked 10 miles - part of my build-up to start racing AquaBikes next summer.

    As for today, here's what we did at the pool:

    300 Warm-Up
    1 x 600 Free on 9:00 pace
    2 x 100 Free on 1:30
    4 x 75 Free on 1:30
    1 x 500 Free on 7:30 pace
    1 x 50 Kick on 1:30
    4 x 75 Kick on 1:30
    1 x 400 Free on 6:00 pace
    4 x 75 Free on 1:30
    1 x 300 Free on 4:30 pace
    1 x 50 Pull on 1:30
    2 x 75 Pull on 1:30
    1 x 200 Free on 3:00 pace
    2 x 75 Free on 1:30
    100 Cool-Down
    Total Yards - 3900

    This was intended as a 4400 yard day, but I was struggling to make the 100s on 1:30 and opted to do 75s instead. Just chalking today up to one of "those" days in the water and trying to stay positive. All in all, I don't feel 100% and can't really breathe through my nose. Hoping this is the worst that my cold will get. My husband was down for almost a week; my older daughter just a day; my youngest just the sniffles. Come on sniffles!

    Hope you stay healthy as the weather takes on a decidedly autumn feel.

    Enjoy your swims!
    Categories
    Swim Workouts
  11. Waikiki Roughwater, the final chapter

    by , September 6th, 2011 at 11:20 AM (Random Nonsense)
    I hope.

    Results: http://www.pseresults.com/events/309/results

    Plane landed 3 hours ago, so expect this to be slightly less coherent than the previous post.

    Following my separation from the girl pack, there were a couple thin lines of swimmers. I pull over to join the one closer to shore, spent a couple minutes trying to settle into a spot and it didn't really happen. Next thing I know I am 20 yards away from the nearest swimmer heading toward shore instead of the next buoy. This is certainly not where I want to be.

    I am very close to the next buoy, so I head off toward it, but have no idea which direction I should be going. Luckily someone is trucking in the right direction, and then I see a couple more people. Taking off after them, it takes about 200 M to catch them, which finally brings me to the second turn buoy. At this point I am tight with my new friend (aka riding him), and as we come around the buoy I sight the elevator tower on the Rainbow Tower Hilton, and take my own path. About 5M away from my saviour I see him flip over to back stroke to kick me off his a** about 5 strokes too late. No idea if I beat him as we ended up taking different paths to the finish.

    So far it has been wavy, but slow rolling waves for the most part that make it difficult to sight, but does not toss you around. From the last turn to the beach is about 850M and of course the closer to the beach the harder it gets. Very quickly after the turn, the water goes from rolling to chop. An improvement for sighting, not so much for breathing or swimming really. The chop gives way to breaking waves which proved to be more helpful today than yesterday. Then comes the shallow rock formation that brings the undertow to the surface, making 50M or so of the final 150 quite tedious.

    Finally, I clear the rocks and have about 100M to go and can see a few swimmers off to the left and the right. as I get about 10M from shore, maybe 4 feet of water, some from the left swims across me toward the right. I think they were trying to stand too early, as I took a couple more strokes and stumbled forth from the sea.

    Legs don't work too well for running after kicking for an hour, but I manage to stagger to a jog across the finish line.

    1:00:35 131st finish

    I wanted to break an hour, which I thought was a stretch and finish in the top 100. Apparently finishing in the top 100 is the harder of the two. If I had the slightly clue about what I was doing, I could have been 36 seconds faster.

    Some notes:

    - Eney Jones sandbagged. Bib # 185 finished 55. She also kicked my butt.

    - KPN wasn't there. No idea who else looks like KPN that I would have mistaken for her.

    - 2.4 miles is a long swim, I think I would enjoy shorter distance open water swims more.

    - I don't think I will do another OW alone. I need to either learn how to make friends at the starting line or bring friends with me.

    - Flying home after the race and going to work the next day isn't fun.

    Training: Geek said he would be interested in my training, which I thought was too boring to blog. In short, I upped my yardage for my solo swims to greater than 3k for every swim starting in March getting up to 5k using Patrick Cantrell's early season workouts from the workout forums. The full 5k workouts would take 90 minutes, so I only completed about 4 of the PC workouts, then another half dozen or so only finishing 4k of the 5k workouts. In May I started adding more long boring freestyle replacing the diversity of the PC workouts. In mid June and July I did about a half dozen outdoor workouts for sun and heat tolerance. The water in Texas is warmer than what Hawaii was going to have, but the dehydration and sun exposure would both be things I would have to deal with in Hawaii. Mid July I started doing hour swims straight targeting over 4000 scm and did between 6 and 10 leading up to Waikiki. This was all in addition to my 3x/week 3-3.5k lcm team workouts. This resulted in my endurance being very very good and my speed being very very crappy. Josh is definitely the fastest swimmer on the team now.

    Updated September 6th, 2011 at 11:27 AM by qbrain

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  12. Tuesday workout

    by , September 6th, 2011 at 09:53 AM (Pete's swim blog)
    Lots of rain last night. We need it but Texas needs it more. Feels like fall already and that's a bit too soon for me. Dave M was killing us on the 1800 yard set today. He kept cruising off and just leaving me in his dust. Dave is faster than me but not that much faster. I kept looking for something I was doing wrong and finally accepted that I was having a bad day. My times were a little off but they weren't that bad. Dave B and I decided to drop our drag suits for the 100s on 1:10. When Dave M didn't do the same, we got suspicious and sure enough, Dave had dropped his a long time ago. Just goes to show why you don't judge your performance by others.

    SCY

    400 Warm Up

    200 IM - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    100 fr/25 k/75 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/100 k - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/25 k/75 fr - 3:00
    200 IM - 3:00

    100 Easy

    5 Times through
    * 100 - 1:10 (Made 1:07, 1:06, 1:05, 1:05, 1:04)
    * 50 Easy - 1:10

    150 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  13. My normal cold pool wasn't quite so cold as normal

    by , September 6th, 2011 at 08:40 AM (Mixing it up this year)
    The CCAC was more like 81.8 today. Very unusual for a pool that normally sits at 78. Big difference but it was still better than the 86 yesterday at the Y. I guess I will be complaining today so that maybe they will get the temperature down some.

    Was also somewhat sore from weightlifting with free weights last night. Most of my back, arm and chest muscles were some what sore.

    500 Free
    10x100@1:30 Free w/paddles & bouy
    500 Free kick w/fins every 3rd 25 fast
    2x[1x50@1:00 Free SPRINT held 34's
    ....[1x200@:4:00 Free EASY was around 3:15 on these
    6x50@1:00 Free w/snorkle as 15 meters kick streamline then add the arms
    200 Free EASY

    Total 3000 yards
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  14. Monday, 9/5/11

    by , September 6th, 2011 at 12:44 AM (A comfort swimmer's guide to easy swimming)
    Had to swim inside this morning. One of the guards didn't get in on time and no one there to cover the outdoor pool.


    SCY

    Warm Up (800)
    500 Swim back and free
    300 reverse IM kick/drill/swim by 25
    - All kick on back w/o board, drill was fist and 1 arm

    Back & kick (900)
    8 x 25 back/40
    1 sdk to mid pool then kick on surface, 2 pull, 3 build, 4 swim fast (Repeat)
    200 drill/swim with fins
    kick w/monofin: 6 x 50/1:00
    - #1 body flow, #2 build, #3 fast; repeat
    - fast ones were 29, 27
    8 x 25/30 – increase SDK 1-4
    - went 8-10-12-16dk for each round of 4

    Main Set (1800)
    3 x 100 Free/1:45 ds
    - ave 1:20
    5 x 50 Kick/1:15 mod - strong efforts
    - odds free w/board-57-1:00, evens on back 54-55
    2 x 200 Free/3:45 build each
    - went 2:50, 2:43
    4 x 50 Back/1:00 ds 4
    - 44-42-40-38
    1 x 300 Free/5:00 smooth
    - 4:40
    3 x 50 Brst/1:15 ds
    - 55-1:00 on these
    1 x 100 Free/1:45 smooth
    - 1:22
    2 x 50 Fly/1:15
    - 44, 40
    Warm down
    200 easy

    Updated September 6th, 2011 at 01:16 PM by poolraat

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  15. More pool tourism

    To mark the end of summer we had a final outing of the pool tourism club—this time to the Red Hook pool in Brooklyn. It’s another of the 10 NYC public pools originally opened in 1936, and has similar dimensions to the 100 pool I swam in on Thursday—this one is 330’ x 130’, with a maximum depth of 4’. It also features those odd pyramids sprouting up in the middle of the pool. After our swim today, I noticed a 1950s-era picture of the pool in the lobby that showed these as circular ledges that bathers could sit or stand on, and jump or dive from—I think they were topped with pyramids sometime since then for safety’s sake.

    Getting to the Red Hook pool isn’t straightforward—there are no subway stops right near there—but it has become easier since an IKEA store opened on the Red Hook waterfront several years ago. Today I was able to take a Water Taxi ferry from lower Manhattan to the IKEA store, then walk several blocks to the pool from there. On the way I saw a sign for a cow crossing—not something you see every day here in the city.




    The good thing about Red Hook is that there are designated lap swim lanes set up all day long. At most city pools you have to hit the morning or evening lap swim hours if you want to actually swim. At Red Hook the lanes are set up the short way, so each length is about 40 meters long, rather than 100m. There are no lane lines, so swimmers tend to regard the black lines on the bottom as lane dividers, and circle swim between rather than around them. My group of 4 shared a lane with a couple of other polite swimmers for most of our session. Here’s what we did:

    400 mcm (medium-course-meters) warmup

    80 dolphin dives
    80 breaststroke

    80 one-armed fly, alternating arms
    40 fly
    40 one-armed fly, alternating arms
    40 FR with dolphin kick
    40 BK with dolphin kick
    40 corkscrew with dolphin kick

    40 breaststroke, alternating 3 strokes w/ dolphin kicks 3 w/BR kick
    40 twirly breaststroke
    80 BK/BR

    320 FR catch’em swim (swim until first swimmer catches last)

    (I’m probably leaving out about 4 x 40 other drills/play I can’t remember)

    320 warmdown
    80 dolphin dives

    Then we got out, visited the sprinkler area (those were cold—no wonder no kids were playing in them!), then got dressed and headed over to the food trucks.

    As wonderful as the pool was, the food trucks were actually what drew me to today’s outing—my friends had been exclaiming over the pupusas they ate out here since last summer. We found the right truck, and I ordered a couple. Pupusas are filled cornbread treat, and ours were served with a red cabbage slaw. I went for the plantain-cheese and the chicken varieties, and both were wonderful. A strawberry shake completed the food-truck feast. If triathlons were composed of swimming, eating, and napping, that would be my sport.

    It was a beautiful day and a fun outing with friends. I was glad to get in a final outdoor pool swim to celebrate the end of a nice summer.

    My last two outings have allowed me to add a couple more pools to my NYC list--here's the updated version (and thanks to pwb for the idea!):

    New York City pools I’ve swum at (asterisked = outdoor pool):

    Manhattan
    1. West Side Y (25 yd), W. 63rd between Bway and Central Park West
    2. West Side Y warm-water pool (20 yd?)
    3. Riverbank State Park indoor pool (50M), W. 138th Street on the Hudson
    *4. Riverbank State Park outdoor pool (25yds)
    5. Asphalt Green competition pool (50M), E. 91st and York
    6. Asphalt Green warm-water therapy pool (15m?)
    *7. Asphalt Green outdoor pool (25yd, now gone)
    8. John Jay College Pool (25y) 59th and 10th
    9. Baruch College Pool (25m) 24th and Lex
    10. City College pool (25y) W 145th and Convent Ave.
    11. Columbia University (25y) 116th and Bway
    12. NYU Palladium pool (25y x 25m) 140 E. 14th St.
    13. Vanderbilt YMCA (25y) 224 E. 47th
    14. Chelsea Rec Center (25y) W 25th between 9th and 10th
    15. New York Athletic Club (25y) Central Park South @ 7th Ave.
    *16. John Jay Park Pool (48y) E. 77th and York
    *17. Hamilton Fish park pool (50m) Pitt and Houston Streets
    18. Reebok Club pool (25y) 67th and Columbus
    19. Chelsea Piers (25y), W. 19th Street on the Hudson
    20. JJC pool (25y), 76th and Amsterdam
    21. Manhattan Plaza (25y), 43rd and 10th

    Brooklyn
    1. LIU—Brooklyn (25y) Flatbush and DeKalb
    2. St. Francis College pool (25y) Brooklyn Heights
    *3. Red Hook Pool (40m)

    Bronx
    1. Lehman College pool (50m)
    *2. Van Cortlandt Park pool (50m)
    *3. Corona Park Pool (100m)

    Queens
    1. Flushing Meadows Corona Park pool (50m)

    Staten Island
    1. Wagner College pool (25y?)
    *2. Lyons pool (50m)

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  16. 9/5/11

    An expected light crowd tonight which was expected. Only six of us showed up for practice. I got my own lane and a lot of extra coaching attention. Because of the slower intervals I was able to play with my stroke technique a little and get instant feed back from coach.

    400 (200 free/100 IM drill/100 choice)

    6 x 50 kick @ 1:20
    4 x 150 w/bouy @ 2:30
    5 x 50 kick @ 1:15
    4 x 150 w/bouy @ 2:20
    4 x 50 kick @ 1:10
    4 x 150 w/bouy @ 2:10
    3 x 50 kick @ 1:05
    4 x 150 w/bouy @ 2:05
    2 x 50 kick @ 2:00 (AFAP)

    200 w/d

    4000 scy

    I felt long and very consistent. One of my teammates was really pushing me throughout the evening so that was fun to race him all night.

    I am now officially entered for my first 400 IM ever. I have two months to get my self phyically and more importantly mentally ready for it. My "strategy" is as follows.

    Fly: Survive without panicing. This is by far my worst stroke.

    Back: Build this as much as I can without completely draining my legs.

    Breast: Push this while remaining long.

    Free: Give it all I have left in the tank.

    This will definitely be a learning swim. My strategy may not be the best but I don't really know what to expect. I will evaluate the splits and how I felt to hopefully do it again.
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  17. Waikiki Roughwater

    by , September 5th, 2011 at 09:55 PM (Random Nonsense)
    I am pretty tired and typing this on an iPad, so this blog post will suck more than usual.

    At some point in the past I must have quaffed too much Pinot Noir and came up with the great idea to swim the Waikiki Roughwater, planned the trip, trained for it and flew to Hawaii. My hotel is situated at about the mid point of the course, and as I was walking to the start yesterday for a prerace swim, I was wondering who in their right mind would want to swim that far. I wasn't sure I wanted to walk that far.

    After walking halfway around the island, I arrive at San Souci beach and see others getting in their prerace practice. This is good, I won't be swimming alone, so if a shark attacks or a current drags me out to see, some one can report the insident to LW who is sunning herself on the beach.

    As far as I can tell, people are just swimming instead of swimming somewhere specific, like where the buoy might be the next day, so I pick a buoy well offshore and swim out to it, even though I have no idea what said buoy represents.

    It represents shallow reef. TURN BACK!

    Obviously I survived.

    Getting back to shore is pretty easy with the help of waves.

    Speaking of waves, last year I was in Waikiki actually enjoying myself over Labor Day weekend and the water was like glass. Surfers just sat around waiting for even the smallest wave, and the water was crystal clear.

    This year was non stop surf and clarity of about 2 feet.

    After being washed ashore, it was time to trek to the finish, about 2 hours walk depending on the route. I have seen all the side of DeRussy Park which is only ten minutes further than the finish. Then through the maze of shops that is Hilton Hawaiian Villiage. Finally we find the finish area and agree that walking alone the beach would actually be faster.

    I pick another random buoy, swim out to it uneventfully as it seem to be a boundary marker for a channel, and make my way back in.

    Somewhere I read that you should site off the Rainbow Tower of the Hilton. So I followed that 40 story rainbow back, and on the way in I find myself above shallow rock maybe 4 feet down, which has a very strong back current at the surface, until a big wave comes and slams me forward. This section of rock is only 50 m at most so I haul ... not wanting to experience the next big wave while above it.

    Safely back ashore, it is time to atoll to the hotel and pretend to be on vacation for the rest of the day... shopping. :rollseyes:

    After a wonderful nights rest, it is race day! At 3am...

    Aquageek advised me to eat a large breakfast so off we went to Starbucks and McDonalds for a latte, cimmanmon swirl cake and egg McMuffin. That brings us to 5am, where I then sat on the lanai pondering WTF I signed up for this and stressing about dying at sea.

    Truth be told, my number one worry is being miserable on the flight home. After yesterday's swims, I am not too concerned about finishing.

    We make our way down to Sans Souci about an hour before the start and get someone from the incredibly well staffed bag service table to tell me how to checkin. Get your number, get your chip, easy. Go to get my number written on me in marker. Nope, wrong place. Go get the little kid next to that board on the ground to write your number on your hand first. Ok, step one was easy enough but if anyone found step one with being pointed directly to this 4' tall hand numbering kid working by himself, they should buy a lotto ticket. Every other step had at least 5 people standing around waiting to help with signs high up on trees. It was pretty funny.

    After that, got my numbers and my chip and headed to the shore. I see Eney Jones, and to my horror see I have a number much lower than hers. Oops.

    I line up behind Bobby Patten (whose number is thankfully much lower than mine and I start to hope Eney sandbagged her time), Eney Jones and KPN. At least I know if I follow these 3 I will be headed in the right direction.

    3 minute warning is announced, KPN is chatting with someone, I am zoning out, BOOM! The canon goes off, several oh ***** followed by running into the water.

    Out to the first buoy, about 700m, is just an attempt by everyone not to kill anyone or be killed. I started on the outside and try to stay there following the pack more than sighting my own swim.

    Around the first buoy things self organize and the long stretch to the final turn is for the most part good.

    For the most part. At one point I sync up nicely with a girl half my size and probably age as well. She is leading a small group that I was drafting off of and made my way even with her. Everything was going swimmingly until the girl (not so little) decided to swim over the top of me to over take the group. I lost the group after that.

    Not much more to tell but I have to head to the airport now. I will finish later.

    Mahalo
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  18. Monofin Monday, Sept. 5

    by , September 5th, 2011 at 08:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 100 backstroke w/turtles @ 2:00
    12 x 25 shooters w/monofin
    4 back/4 belly/4 twirling

    Speed Sets:

    4 x 25 w/monofin
    -- 12.5 burst + 12.5 easy
    50 EZ

    6 x (50 AFAP + 50 EZ) @ 3:00
    -- did dolphin kick on back with monofin
    -- went 21 high-22 low
    -- would have done more recovery, but it's hard to swim slowly with an MF on
    -- horrible flip turns on the first few, but then got my kick count down
    -- my monofin fell off once when pushing off and once on a flip turn. so I gingerly pushed off all the walls and was paranoid about losing it.
    -- hadn't used the MF in awhile and it is definitely hard on the ankles (though great for making them flexy)

    Warm Down:

    4 x 150 w/paddles
    50 scull + 50 kick + 50 free
    50 EZ

    Total: 2750

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    My favorite Finis Shooter monofin, http://www.swimoutlet.com/ProductDet...oductCode=2181, has been missing for many months. I've tried using my Finis Trainer 2 monofin, http://www.swimoutlet.com/ProductDet...oductCode=2183, but I don't like that one nearly as much and it's better for long course. I tried the Finis Foil monofin, but that is a monofin imposter! I hated it and promptly returned it -- it's worse than using two fairly stiff fins, very floppy. So I had no choice but to re-order my fave. Hadn't used it in so long that it felt somewhat strange. It's the same size I had before, but seems bigger now. I'd like to start using it more frequently for the short course season this year. Much more fun to do shooters with the MF than fins! Plus, it's easier to work the kick both ways with an MF.

    I was pleased I managed to do a decent sprint set. I didn't have much enthusiasm going in, and the pool was pretty crowded. I warned my lane mate to stay on his side or else risk injury.

    First day of school for my girls tomorrow! But still in mourning for Fort Son.
    Categories
    Swim Workouts
  19. Mon Sep 5th, 2011 scy 5300

    by , September 5th, 2011 at 06:48 PM (Ande's Swimming Blog)
    Mon Sep 5th, 2011 scy


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    Whitney Coached
    UT, main pool scy
    7:30 - 9:00 dove in on time
    wore new training jammer
    swam with todd
    Beside Kellie, Marcio, Jim, James Fike, Mark & Larry

    WARM UP
    500 till 6:40

    Main SET: scy

    48 x 100
    2 rounds of 7 fr on 1:20, 1 non fr, 1:00 break
    2 rounds of 7 fr on 1:15, 1 non fr, 1:00 break
    2 rounds of 7 fr on 1:10, 1 non fr, 1:00 break

    100 fl fast
    Went 59
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  20. 09/05/11 Labor Day 5000

    by , September 5th, 2011 at 03:19 PM (Trying to Train Smarter, Not Just Harder)
    Slept in and missed ATAC workout this AM - confused by weather report - coulda sworn that it was going to get rained out, and then it didn't rain until 4pm! Went on my own at 11:30 when the pool opened to the public, and swam until 1pm, cuz the kids were coming over.


    600 back/free
    600 pull
    8 x 50 kick w/zoomers on :55
    100 easy
    3 x 7 x 100's
    first 7 w/bouy on 1:30
    second 7 swim on 1:25
    third 7 pull w/feet tied on 1:25
    100 easy
    4 x 250 - 50 fly, 50 free, 50 back, 50 free, 50 kick (w/zoomers)
    100 easy

    5000SCY
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