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  1. Workout 07/03/12:

    by , July 3rd, 2012 at 09:33 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill

    10 x 200's various
    - drills, kicks, swim, stroke work

    200 float and out
    (Solo/Hoosick Falls Pool/2600yds/45 min)

    Wow. This last week has been a blur due to a nasty head cold, which was very similar to one I had at the beginning of the year. Last Monday during my double I swallowed some water, then the sore throat, mucous machine and sinus clogging began. I missed the Berkshire's swim at Richmond Pond (although Brent was able to go) and battled this illness while working, taking a nap during lunch and basically sleeping whenever I have been home. Big disappointment. Add to that the closing of our town's pool for at least July and August for repairs to the building around the pool due to chlorine exhaust corrosion, and I am bumming!

    The nearest pool is just across the NY border in Hoosick Falls, an outdoor, five-lane 25yd pool built in the 60's. I have never been there before, but since I am feeling somewhat better I headed over today for the "workout" above just to get into the clear water on the beautiful morning we had. The pool is concrete, but has a liner like the KMart pool I have in the backyard. You can't really do flipturns (and I didn't) because when you push off, there is two inches of play between the two membranes. Wild stuff. There is a really interesting cross current too, between the diving well on the southwest side of the pool and the kiddie splash area on the northeast side, which was pretty trippy.

    Hey, it's a place to swim. I have tomorrow off and then work Thursday, and on Friday the family and I are heading up to Newport to get checked in for the Kingdom swim. Not exactly the type of taper I was planning on before my first ten mile swim. Some things we just don't have control over, and can only make the best of the circumstances were in. I am not able to take a full breath without coughing, so my focus for the swim is completion and also meeting the forumites who will be there.

    I do have access to one of the gyms in town now, so I will be dropping in next week to work on cardio. Peaks for Portland is two weeks after Kingdom, and I plan on supplementing my training with some more lake swims to keep jbs and slknight at bay. Next week I will be heading back to Phili for my daugther's orientation at Drexel, so I might try to meet up with Tom again for a swim. After Peaks, I will restart the lifting program in earnest (although I am still using my bands to keep my shoulders strong for the swims at this point).

    Good luck to all you Natsy folks this weekend, that pool looks amazing! Maybe they'll keep the flame throwers loaded for a few swim!
    Swim Workouts , Planning
  2. Some more core

    by , July 3rd, 2012 at 09:31 PM (Elise's Fitness Fun)
    Yesterday, hit the weight room for some core work. First did a 30 minute spin class (I was late.). Then, did the following workout:

    2 sets of 10 push-ups with bosu ball

    4 sets of 25 sit-ups on incline with 12 lb. medicine ball

    2 sets of 20 leg/knee lifts

    100 bicycle crunches

    Today, meant to have an active rest day, but got in a very small workout while encouraging kids on son's cross country team. It was 100 degrees when practice started. Got in 1/2 mile walk/jog to warm-up and then did 3 x 400 jogs with them, trying to encourage those who were struggling on the second half of a 6 x 400 set. Then did a 1/2 mile cool-down. Despite the heat, everybody was in good spirits after the practice.

    Tomorrow, hope to slide into the club pool for a 2,000 meter workout before it opens up for 4th of July activities. Each year our pool has a greased watermelon water polo match on the 4th. Lots of good pizes for team that wins. Always all-men and a real macho kind of contest. About 7 years ago, I snuck in on the contest and those guys didn't know what to do. Rednecks have honor when it comes to women, so I was able to get away with much more than any of them ever could.

    If I think about it, I will post a pic tomorrow of the brawl.
  3. Summer 2012

    Week of 7/1

    Quick weights workout...bench, squats, tri extension (balance on one leg), med ball wood chop, arm curls, and up/downs

    Want to get back to these quick weight workouts on off-days from the pool. My times are faster in meets when i do these. I am planning on doing the Dearborn Masters meet on 7/22. Not having access to a LC pool will be challenging but I'm looking forward to swimming the 200 fly and breast during that meet.


    First workout at Downriver YMCA in several years...felt good to get back there.

    3 times through...
    200 swim/100 Kick (#1 Free, #2 Back, #3 Breast)

    8x25 drill/swim fly
    150 fly straight (building toward 200 fly)
    50 easy

    8x50 drill/swim RIMO 1:00
    100 k
    200 cd
    2000 yards

    The goal for these straight fly swims is to maintain my stroke rate while holding the same time. The last 50 of that 150 straight I added one stroke per length. Need to work my walls more and do a deeper chest press to maximize my distance per stroke. Ran into one of my old teammates from the DRY team...he mentioned that there is a group that still works out on Sunday mornings. Looking forward to joining them again.


    400 wu (300 sw, 100 k)
    4x100 d/s RIMO 2:00
    100 k
    6x50 1:00 (odd free, even back)
    8x25 fly max 6 strokes per 25
    100 k
    150 cd

    1650 total

    Had to stop a little early. Went down to one lap lane. Too crowded! Having a hard time keeping my heart rate down. It's been so hot this week. That could be part of the issue.

    Updated July 8th, 2012 at 11:46 AM by kellys

    Swim Workouts , Strength Training and Dryland Workouts , Masters Swim Meets / Events
  4. Tuesday, July 3

    Some newbies joined us today, including one of the youth coaches. We had a total of nine swimmers. Ray led the workout and it was good to have Dave B. back. Actually felt better later in the workout and was actually pretty happy with the 100's and 50's. Swimming in a lane by myself and a couple of longer intervals allowed me to work my backstroke.

    100 )short warmup due to late start)
    3x300 on 4:30 (went 4:15; 4:10; 4:07)
    100 back w/paddles
    4x150 on 2:15 (stayed around 2:00)
    100 back w/paddles
    4x150 back w/paddles on 2:15
    150 free
    4x100 on 1:45 (held at 1:15 to 1:17)
    100 back w/paddles
    4x100 back w/paddles on 1:45 (1:20's)
    150 free
    4x50 on :45 (:37 down to :35)
    4x50 back w/paddles on :45 (:38 down to :35)
    4x50 free

    4200 yards
    75 minutes
    Swim Workouts
  5. Monday, July 2 2012

    by , July 3rd, 2012 at 05:07 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 89, pool at 84, 100% water clarity.
    Partly cloudy skies with humidity at 70%

    Warm Up
    1. 200 FR EZ
    2. 200 FR DR/S by 50
    3. 8x25 FR on :30 Desc 1-4,5-8

    *Set 1*
    1x4000 Fr Swim as:
    1. 1X1000 on 12:30
    2. 2x500 on 6:30
    3. 4x250 on 3:20
    4. 1x1000

    1. 12:02
    2. 5:56, 5:51
    3. 2:54, 2:51, 2:49, 2:48
    4. 11:52

    EZ 200 FR

    • Water was hot. It was all I could do to swim the workout today. Took a five minute cold shower after the 500s, but I was not able to swim any faster without overheating on the last 1000.
    Swim Workouts
  6. Tuesday, July 3

    by , July 3rd, 2012 at 04:14 PM (The FAF AFAP Digest)
    Swim/SCY/Next to Speedo:

    450 various
    8 x 25 shooters
    4 x 50 fly drills
    4 x 50 burst + cruise
    50 EZ
    2 x (25 up tempo + 25 EZ)
    100 back EZ

    Total: 1300

    Acupuncture, 45 min

    RC/Stretching/Foam rolling, 30 min

    Planning to do this soon.


    I am really really looking forward to sleeping in my own bed tonight. I was on a mattress on the first floor of our house last night. (My bedroom is on the third floor, which was an oven.) The house is finally cooled down now though. I don't feel very good in the water, but that's probably from being so tired. Right now I'm just trying to stay mentally positive in the face of a compromised taper. It's hell when life gets in the way of life!

    It was very nice to see Speedo today. Why, he barely looks like a swimmer anymore now that he's a multi sporter. I tried to goad him into a 100 free for time, but he was having none of it. He was talking smack about doing the 200 IM at the Hains Point meet. I tried to warn him about the the lack of fly and breast turns, but he is embracing being a show pony in a niche market.

    I've tried twice to go to the grocery store after throwing out two fridge/freezers full of food, but there were no parking spots. So I remain in the AC waiting for the rest of my family to get back home.
    Swim Workouts , Yoga
  7. Tuesday July 3rd - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    Warm-up (900)
    3 x
    * 100 free
    * 200 reverse IM

    Set I (600 / 1500)
    6 x 100 @ 2:00 kick, went even flutter, odd breast

    Set II (900 / 2400)
    3 x
    * 1 x 100 @ 2:00 IM
    * 4 x 50 @ 1:00 free

    Set III (600 / 3000)
    8 x 75 @ 1:15 pull with buoy & paddles. build, last 25 is 90%

    200 easy

    ** 3200 yards **

    Updated July 3rd, 2012 at 12:37 PM by eric.carlson (Fix date)

    Swim Workouts
  8. Tuesday, 7/3/12

    by , July 3rd, 2012 at 11:24 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    3 more days!!!

    300 swim back and free
    100 kick on back w/6-8 SDK off walls
    4 x 50/1:15 build, odds back, evens free

    4 x 25/45 burst then cruise
    100 easy

    4 x 25/45 free or fly w/1 breath

    300 swim easy free to cool down

    Total: 1200 meters
  9. Last workout before National trip

    by , July 3rd, 2012 at 10:38 AM (Mixing it up this year)
    Again at the Y, warm pool 85 degrees but was able to push a little bit. Feeling ready even for the 1500 thursday.

    Was helping Ron teach a young girl to swim in between swims.

    200 free
    100 fly 1 arm drill
    200 free
    200 kick w/fins
    4x25@1:30 shooters w/fins
    4x25@1:30 burst fly + cruise free
    200 free
    5x100@1:45 free keep pace held 1:20's
    3x50 from block good breakout then easy
    50 easy kick

    Total 1800 yards
  10. 07.02.12 - Monday workout

    by , July 3rd, 2012 at 12:01 AM (Pete's swim blog)
    Had a fun weekend. Left Thursday afternoon for a 19 hour trek w/ 4 kids to Colorado. Kids were great the whole way. Driving at night helps. I was concerned my back was not going to make it but turns out I was fine. I swam a few laps in a neighborhood pool but it was tough to do much between dodging kids and being really tired. Going from 700 feel above sea level to 5000 feet above sea level didn't help either.

    Saturday, we headed out from Denver to Rocky Mountain National park which was awesome. When we left, it was 85 degrees out and sunny. By the time we got to the top of some really high mountain, it was snowing. Later it rained. The roads were the most terrifying I've every driven. The park apparently doesn't have the budget for guard rails. I don't know if they would have helped any but I would have felt better with something between the road and the cliff. The 13000 foot altitude made Denver air seem much more reasonable. Fact is that I'm acclimating poorly. Wife is fine with it, kids are fine with it but I (being the only one in the family that seriously exercises) am constantly short of breath. Went ahead and took Sunday off to see if I could rest up a little before seeking out a good workout.

    Today, we headed to Colorado Springs which is another couple thousand feet above Denver (at least it is outside the city where we are). Found a nice community pool that kicked a couple floaters out of the lane so I could swim laps. I actually offered to share but they insisted on moving. Swam solo. Took it fairly easy today but put in a good amount of distance. I'll probably keep taking it easy for a couple more days as I get acclimated.


    400 Warm up

    225 Free - 3:00/ 200 Free - 3:00
    225 Free - 2:55/ 200 Free - 2:55
    200 Free - 2:50/ 175 Free - 2:50
    200 Free - 2:45/ 175 Free - 2:45
    200 Free - 2:40/ 175 Free - 2:40
    200 Free - 2:35/ 175 Free - 2:35
    200 Free - 2:30/ 175 Free - 2:30
    75 Easy

    175 Free - 2:25/ 150 Free - 2:25
    175 Free - 2:20/ 150 Free - 2:20
    175 Free - 2:15/ 150 Free - 2:15
    150 Free - 2:10/ 125 Free - 2:10
    150 Free - 2:05/ 125 Free - 2:05
    150 Free - 2:00/ 125 Free - 2:00

    200 Cool down

    (5200 Total)

    Updated July 3rd, 2012 at 10:50 AM by pmccoy

    Swim Workouts
  11. Monday, July 2, 2012 5:30pm

    by , July 2nd, 2012 at 10:27 PM (Fast Food Makes for Fast Swimming!)
    Yesterday we had a big Carne Asada dinner for my wife's birthday. Plenty of charcoal smoke in the air, and the aroma of meat!! Mmmmmmm...She's now the same age as me for about a month.

    Another 10 hour plus day at work again today, so I was pretty well beat when I got to the YMCA pool tonight.


    5 x 100 Free @ 1:30 right into
    5 x 100 Free @ 1:25/1:20/1:15/1:10/1:05 - came in about 1:06 on the last one

    Main Set:

    6 x 100 Free Pull @ 1:20 right into
    6 x 75 Free @ 1:00 (held :53-:55s) right into
    6 x 50 Free Pull @ :40 (held :35s) right into
    6 x 25 Fly @ :30

    A couple guys got in with me at this point (they were swimmers, so it was okay) so I just swam easy while they warmed up:

    5 x 100 Free @ 2:00 (held 1:08ish)

    10 x 50 Kick w/ board @ 1:00 (:50ishs)

    3500 Yards in 1 hour 2 min.

    Worst part of the day: Got picked for Jury Duty for two weeks in August. Let's hope for no big cases to blow through Wenatchee next month.

    Better part of the my Metallica decal stickers in the mail for the back window of my truck.

    Updated July 2nd, 2012 at 10:33 PM by jaadams1

    Swim Workouts , Daily Practices
  12. Monday July 2nd - PM Weights

    Body weight (168 lb.) + 30 lb., 8 sets of 3

    Box squats
    135 lb., 1 set of 3
    155 lb., 7 sets of 3
  13. Monday, July 2 - Half Way through the Year

    Hard to believe the year is half over - almost time to start thinking about the Auburn meet. It's really time to stat thinking about adding breast and fly.

    Swam with Ray and Dave M. Called Dave B. later to make sure he was ok - said he was just tired. I know that feeling.

    2x100 Free
    1x100 Back
    2x100 Free on 1:30
    5x200 on 3:00
    100 Back w/paddles
    2 times through
    5x125 on 2:00 Back w/paddles
    5x75 on 1:15 Back w/paddles
    200 free in between
    5x100 Free w/paddles
    2x50 Breast

    4400 yards
    75 minutes
  14. Blowing bubbles and working on my tan!

    by , July 2nd, 2012 at 04:29 PM (A comfort swimmer's guide to easy swimming)
    Monday, 7/2/12
    SCM, Solo

    I didn't use pace clock so I didn't get any times and just rested as needed between swims.

    300 Swim back & free
    200 kick on back in streamline alternating flutter and dolphin by 25's
    4 x 50 build, alternating free & back
    8 x 25 easy speed, mix of fly-back-free
    300 easy free & back

    Felt tired and tight and the soreness from the surveying on Friday is still there although it's is not as bad as yesterday.
  15. Blowing the Taper! $@&%@*$#&*!!

    by , July 2nd, 2012 at 01:20 PM (A comfort swimmer's guide to easy swimming)
    Friday 6/29/12
    Sometimes no matter what you try to do to be completely rested, real life has a way in interfering with your plans. I had planned Friday as a rest day, but what I hadn't planned on was having to spend half the day on a survey crew in the hot sun staking a parking lot for a paving job. So now because of the constant walking, kneeling, squatting, and swinging a 2# hammer I'm a bit sore. I hope the soreness passes and I can recover sufficiently before Friday that there wasn't too much of an adverse impact. But I now have the attitude that no matter what I will just have fun and take what happens without any expectations.

    Was in Boise ID for the weekend to get a massage and hang out with my coach.

    300 swim back & free
    200 kick
    2 x 50 build
    3 x 50 off blocks with breakout and 3-4 fast strokes then easy; 2 backstroke & 1 fly

    750 easy back and free

    Total: 1500 yards

    Sunday: Massage and a short walk with coach and her dog. No swim.
  16. Still Powerless, Monday July 2

    by , July 2nd, 2012 at 12:55 PM (The FAF AFAP Digest)

    RC/Yoga/Foam rolling, 45 minutes

    Stepped on the pool deck for a swim and was informed that a kid had an accident in the pool and it was closed. Seriously?! I drove to our summer league pool, which fortunately had reopened. I did 1200 SCM with 4 bursts and an up tempo 25. My brain is just not on swimming right now.


    Still no power. Day 4. And there is no repair date for my area on the power co website, though there is an estimate that 85-90% will have power by Thursday. There is also the threats of thunder storms the next few days that could hamper power restoration efforts. Can't catch a break here in No Va.

    I am sitting in Whole Foods eating lunch and pondering whether to get a pedicure or go to the gym for a few hours and blow my taper. Power outages and taper don't mix well.

    I do have an ART appt later ths afternoon.
    Swim Workouts , Yoga , ART
  17. Monday July 2nd - AM Swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    Warm-up (850)
    2 x
    * 3 x 75 @ 1:30 free kick, drill, swim
    * 1 x 100 @ :10 sec rest, !M drill

    Set I (1200 / 2050)
    1 x 100 @ 1:35
    1 x 200 @ 3:10
    1 x 300 @ 4:45
    3 x 100 @ 1:35
    2 x 100 @ 1:35
    1 x 100 @ 1:35
    went 1:11 - 1:13 / 100

    Set II (600 / 2650)
    Pull with buoy and paddles
    1 x 300 @ :10 sec rest, breath every 5
    1 x 200 @ :15 sec rest, breath every 7
    1 x 100 breath every 9
    averaged 1:13 / 100

    250 easy

    ** 2900 **
    Swim Workouts
  18. at the warm y pool again

    by , July 2nd, 2012 at 09:39 AM (Mixing it up this year)
    Went to the Y today since I did not want to drive to Savannah today. Pool was warm so any kind of speed was nonexistant.

    Just felt tired over all. Have today to take a nap but I also have to start thinking about packing. I guess I'll get up off this couch now and get started.

    400 Free
    4x25@1:00 kick w/snorkle
    4x25@1:00 shooters w/fins
    4x25@1:00 burst & cruise
    200 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim
    100 kick w/fins
    4x50 from block alternate fly/free
    2x25 back from start
    50 EZ

    total 1300 yards
  19. Monday, July 2, 2012

    by , July 2nd, 2012 at 09:17 AM (Workout Swimmer)
    Caught a cold on Saturday - I actually felt the virus as it entered my right nostril - and just couldn't kick it. Yesterday everytime I blew my runny nose, I wuold then get dizzy, so even getting out of bed today was a Herculean effort.
    ATAC had their summer invitational this weekend, so the kids were permitted to show up 30 min late - I got in the first 1000 before they showed up.

    500 back/free
    500 P no paddles
    600 back/free
    600 P w/paddles speedplay by 100's
    600 reverse IM (quit after first lap fly - so only 500)
    600 P w/paddles speed play by 50's
    600 breast/free
    5 x 100 - 4 kick, one cooldown
    Total: 4300

    This was sort of a torture & just what I needed, since I'm not feeling my best. No intervals (good cuz I'm not up to it) but 600 over and over again - boring. Hopefully I'll kick this before the 4th, as we have a nice 3 hour practice that day, and I'd love to be able to say I did most of it.
  20. Sunday July 1st - PM Weights

    Immediately after swimming.

    TRX Planks
    2 x
    * front 1:00
    * left and right side :45 each

    Chest fly
    2 x 10 @ 20 lb.

    Reverse fly
    2 x 10 @ 12 lb.

    Single leg touchdown
    2 x 10 @ 25 lb. each leg

    Plank row
    2 x 10 @ 40 lb.

    Calf raises on the Smith machine
    245 lb., 1 set of 10
    295 lb., 4 set of 10

    I planned to do deadlifts today, but my lower back complained slightly on the first set so I bagged it.