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  1. Tuesday, June 26, 2012

    by , June 26th, 2012 at 12:07 PM (Workout Swimmer)
    We were lucky with the weather this AM - TS Debby must have moved a bit more quickly or is dissipating over Tallahassee, anyway. There was no rain this am until about 6:10, and then only the lightest of sprinkles. The water was ridiculously cold, at 77F, though. My triceps were rather tired/sore from yesterday morning as it was, and I just felt really tight the whole time. But at least I got a swim in - which is more than I can say for last week.

    600 back/free
    3 x 200 P w/snorkle
    3 x 100 IM w/zoomers
    3 x 100 kick w/zoomers
    3 x 100 IM w/zoomers
    3 x 100 kick w/zoomers
    100 easy
    500 P
    100 easy
    Total: 3100
  2. Monday, June 25

    by , June 26th, 2012 at 10:53 AM (The FAF AFAP Digest)

    Warm up:

    550 various
    8 x 25 shooters @ :40
    6 x 50 fly drills

    Main Sets:


    4 x 25 burst + cruise @ 1:00, fast hands
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on back
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on belly
    50 EZ

    8 x 25
    odds = up tempo free @ :30 (11 high-12 flat)
    evens = EZ @ :45
    50 EZ

    8 x 25
    odds = up tempo back @ :30 (11 high)
    evens = EZ @ :45
    50 EZ

    1 x 50 back @ 100 pace (24)
    200 EZ

    1 x 50 fly AFAP (23 mid, slowish, bad breakouts)
    200 EZ

    Total: 2600

    Acupuncture, 45 min


    Summer is feeling even busier than the school year. I was swamped yesterday with appts, kid stuff and a Monday night meet to officiate. Lil Fort has decided she likes backstroke. I was on a media blackout all day so I could come home and watch the swim and track OTs on the DVR. I must admit I was rooting for Lochte, and it's unclear what Phelps can do to beat him in London.

    10 more days until Omaha. I'm really too busy to think much about taper or how I feel in the water (not sharp yet). Probably a good thing I guess. Plus, I don't have the same expectations in LCM where, unlike Water Rat, I have no aerobic conditioning. Hopefully, I've dragged myself out to Rockville a sufficient amount so that LCM doesn't feel utterly foreign.

    My shoulder feels decent today. And I'm looking forward to a deep tissue later.
    Swim Workouts
  3. 06.26.12 - Tuesday workout

    by , June 26th, 2012 at 08:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Kieth. We followed Ray's workout. I kept his intervals but added yardage or stroke to keep the rest down.

    400 Warm up

    6 x 150 Free - 2:00 (1:50-1:55)
    100 Easy
    6 x 75 - 1:15 (3 x stroke/free/stroke, 3 x IM no free)
    100 Easy
    6 x 25 - :30 (made :15s)
    100 Easy
    6 x 150 Pull - 2:00 (1:42s)
    100 Easy
    6 x 75 - 1:15 (3 x 25 kick/50 free, 3 x 50 kick/25 free)
    100 Easy
    6 x 25 Fly/Back/Br - :30

    200 cool down

    (4100 Total)

    Updated June 26th, 2012 at 09:42 AM by pmccoy

    Swim Workouts
  4. interesting workouts this week

    by , June 26th, 2012 at 07:38 AM (Mixing it up this year)
    With how beaten up with all the weightlifting and pushing myself I expected to feel my usual week 2 of taper. I am feeling it but I am not. By that I mean I don't feel particularly fast but then I cann seem to push thru it easier than in the past.

    The added bonus is my back though still an issue is not as bad this week.

    400 free
    6x50@:20RI shooters w/fins was making full 25m UW
    6x25@:20RI no breath free
    50 EZ
    4x25 scull w/snorkle

    1st 25 burst fly + cruise free
    2nd 25 EZ
    3rd 25 burst free + cruise free
    4th 25 EZ speed 80% don't know if I did this right but my time for #4 from a dead stop mid pool was 20 the same as my burst & cruise
    50 EZ between rounds

    200 EZ

    4x(25 AFAP + 75 EZ) from block odds fly for the 25 evens free focusing on breakouts and nailing finishes also picked it up on the turn and turn breakout
    My last fly felt great but I had to concentrate on keeping my hips up.

    100 EZ

    Total 2300 meters
  5. 4000 SCY

    by , June 26th, 2012 at 12:01 AM (Alex's swim journal)
    I couldn't get my swim in until late today, so I stopped at the YMCA on my way home from work around 7PM. We don't have any outdoor pools open for lap swim that late and I'm not a fan of swimming indoors at this time of year, but we do what we can. I have lost what little speed I had in the last couple of months with my focus on long continuous swims. I need to get back to interval workouts I think.

    The reps weren't that fast, but I gave myself long rests so I could keep it crisp (well as crisp as I get).

    10 x 50 on 1:00 (mostly :41-:42)
    10 x 100 on 2:00 (mostly 1:28-1:29)
    100 breast
    3 x 300 on 5:30 (mostly in 4:55)
    100 breast
    4 x 200 on 4:00 (mostly in 3:20)
    100 breast
    500 in 8:55

    I was slowing down a lot at the end of this workout. But I feel pleasantly fatigued now.

    Tomorrow I should have a chance to get back out to the lake!
  6. Monday, June 25, 2012 5:30pm

    by , June 25th, 2012 at 10:33 PM (Fast Food Makes for Fast Swimming!)
    I did quite a lot of stuff at work today. Lots of installation work, fabrication, and various other stuff in the setup of the new automatic pallet plastic wrapper machine that was installed last week. We still have lots of stuff to do to make our system "work" with it. I'll be busy for a while, as will the others.
    My swimming is just for relaxation therapy now.


    5 x 100 Free @ 1:30
    10 x 50 Kick w/ board @ 1:00 (:50-:51s)
    10 x 75 Free Pull @ 1:00 (:50-:53s)
    50 stretch out

    Main Set:

    I decided to make the following into an "open water" pool workout. No wall pushoffs throughout the swim. My initial starts of each rep were minimal pushoff and I'd just flipturn a couple feet short of the wall and get up and swim. Definitely a lot harder, especially when you're used to have a semi-streamline pushoff every 25 yards!

    50 Free @ :50
    100 Free @ 1:40
    150 Free @ 2:30
    200 Free @ 3:20 (2:31)
    250 Free @ 4:10
    300 Free @ 5:00 (3:50)

    I just went on the :50 per 50 yards to keep it simple. I only looked at my times on a couple of them. Yeah I got plenty of rest, but it was worth it. Lots harder than usual. I will be doing this again as I'm sure it will help me some in my OW swims this summer. I have to make use of where I get to train. I don't have any warm OW around here.


    2800 Yards

    I'll get to work on my Total Gym tonight before bedtime as well. 20-30 minutes or so each night doing various stuff will get me stronger.

    Updated June 25th, 2012 at 10:42 PM by jaadams1

    Swim Workouts , Daily Practices
  7. Workout 06/25/12: evening

    by , June 25th, 2012 at 08:35 PM (Maple Syrup with a Side of Chlorine)
    I did a slightly modified version of Fort's [ame=""]workout #4 (6/11-17/12)[/ame] tonight as time allowed:

    Warm up:
    400 choice
    8 x (25 drill + 25 kick) @ 1:15
    -- 2 of each stroke
    4 x 50 torque drill @ 1:30
    50 EZ

    Speed sets:
    8 x 50 burst + cruise @ 1:00
    50 EZ

    1 x 100 AFAP FR (went 58.3)
    200 EZ

    2 x through:
    -- 1 round free/kick
    1 x 25 @ 100 pace + 25 EZ @ 1:30
    1 x 25 AFAP + 75 EZ @ 2:15
    1 x 50 AFAP + 100 EZ @ 4:00

    8 x 50 @ 1:30
    - 1-4: IM rotation
    - 5-8: Quarter's Strong FR
    100 EZ
    (Solo/Rec/2850yds/65 min)

    I was able to say hi to GregJS tonight during the Monday evening swim - I miss getting there recently as it is more of a social time for me. I was picking his brain on breaststroke tecnique, as I regard him as my coach for for this horrible stroke.

    This was a great speed workout - the intervals are almost spot on for really putting in the effort and getting rewarded with a little rest. Truth be told, I almost did the Lactate Production workout but after I wrote it down it dawned on me that I might have made a mistake. The 100 fast time was really good - not sure when I have gone that fast from a push in a while, and since I am not feeling very speedy of late it was nice to hammer out. I am still trying to balance store rate speed and not cutting my pull short on the fast swims - still more work to go. I don't have a parachute so I just modified that section a bit.

    With work tomorrow I will likely not be able to swim, unless I get out right at 8pm and make the last 15 minutes of masters practice to stretch out. I may not be that motivated, though.

    Oh, for your viewing pleasure, here is a look at the shirts I had made up for my open water swims this year. My yaker Bobby came up with the slogan and my talented sister Jill did the drawing (Bob's mom works for the Army/Navy shop in town and got us a good deal on printing). The Kingdom mountains to the Portland Light ...

    Updated June 25th, 2012 at 08:56 PM by rxleakem

    Swim Workouts
  8. Monday, June 25

    Swam with Ray and Keith - swam in the next lane so Ray and I swam off of each other.

    350 Free
    5x300 Free on 4:30 (4:05's)
    250 Free/Back
    5x200 Free on 3:00 (2:45 down to 2:40)
    350 Free/Back
    5x100 Free on 1:30
    150 Kick
    5x100 Back on 1:45 (with paddles and fins - working the kick)
    50 Free

    4600 yards
    80 minutes
  9. Monday, 6/25/12

    by , June 25th, 2012 at 06:30 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    11 Days until Nationals!

    Felt a bit tired and sore when I got up this morning but after a few hundred meters of swimming, I felt pretty good.

    Instructions from my coach sent with this morning's workout!

    #1: Watch Olympic Trials!
    #2: Sleep a lot and avoid stairs!
    #3: And swim at what your body needs that day

    Warm up
    500 free & back ladder
    -- (100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back
    4 x 50 with paddles/1:15 (25 pull - 25 kick)
    -- Did backstroke with catch paddles

    4 x (25 restricted breathing + 25 EZ)/30sr
    -- did fly with focus on breathing no more than 1 time every 4-5 strokes
    50 easy

    4 x 50 burst + cruise/1:15
    -- alternated free & back
    50 easy

    4 x (25 w/fins AFAP +25 EZ)/1:30
    -- fly-free-back-free
    50 easy

    4 x (25 smooth + 25 up tempo on fast good finish)/1:30
    -- alternated free & back
    50 EZ

    4 (25 distance per kick UW w/fins + 25 EZ)1:30

    200 EZ Warm down

    Total: 2100 meters
  10. TS Debbie 06/25/12

    by , June 25th, 2012 at 02:41 PM (Workout Swimmer)
    Just got back in town yesterday from a wonderful conference in rainy Orlando, FL. Tropical Storm Debbie is not on my xmas card list. Messed with our visit to Universal on Friday, but I snuck a swim in this morning before it got really bad. First day back in the pool since last Tuesday, and I was worried about whether I would feel rested & tapered (ha, fat chance) or way out of shape. It was kinda in the middle.

    600 back/free
    2 x 300 pull
    3 x 200 reverse IM
    6 x 100 kick on 2:15
    100 easy
    4 x 300 on 4:30
    6 x 150 P on 2:15
    300 various cool down

    Total: 5000 LCM

    Not sure how much swimming I"ll be able to get in with the storm this week. Seems like it's stalling over Tallahassee, so we may be doomed.
  11. Workout 06/25/12: noon

    by , June 25th, 2012 at 01:52 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 RIM drill

    Go three times through:
    - 400 Swim
    - 200 Kick
    - 300 Pull with buoy

    1 x 500 Noah's Ark (last 200 cooldown)
    (Solo/Rec/3200yds/60 min)

    As planned, Sunday was laid back for me. Met up with my brothers and sister and our families for breakfast at the old A&W in town, took some pictures, then I went out for two motorcycle rides in the afternoon. We had dinner with my mother-and-sister-in-law at home, then I mowed the lawn. A relaxing day ...

    Today I planned on a long continuous swim with a twist, so I did some SKP's. The middle one I did a 400im out in front, pretty slow but I did it. I plan to get back tonight since Men's Group is on hold for a few weeks and get in more of a HIT-ish workout.
    Swim Workouts
  12. Poll

    by , June 25th, 2012 at 01:39 PM (Chicken's Nuggets)
    With only a week to go until I attempt Stage 7 of the 8 Bridges swim, three questions remain:

    1. Will my nasty, impinged shoulders survive? My guess is, yes they will. Between my two best friends pictured below, a big rubber band and my physical therapist, I think I'm in with a shot;

    2. If my shoulders survive, will my extremely low-mileage training get me there? Yes to that too. Not sure how, but yes.

    and the last and most important question is the only one to which I have no answer

    3. What suit will I wear?

    Clockwise from upper left, we have

    a.the Toowoon Bay SLSC suit that I wore for my fizzled out Catalina attempt. This is the club my nephews and niece do nippers at in Australia, and I've swum there a few times. I owe this suit some redemption. It's as comfy as can be but needs the straps shortened.
    b. a new suit in a nice maroon color.
    c. a fairly worn out but comfy black suit with red piping around the edges. Possibly still full of pollen from the lake because the last time I wore it I got a rash on my chest.
    d. a new Speedo super skinny, super small buttocked suit that I bought recently, hoping I could wear it to even out my tan lines. It has a cut out waist. I don't think my waist is meant to bulge out of the cutouts but it does.
    e. Sparkles the Red. Super comfy, sparkly. This suit has everything. I did get a slight under arm chafe wearing it for 3 hours yesterday.
    f. The Thunder from Downunder (this refers to my thighs, not my heritage). As worn in Kingdom swim and Swim the Suck in 2010. Getting a little worn out, but so am I.
    g. The White Suit.
    h. Rob Aquatics. Veteran suit. No futher explanation needed.

    What'll it be?
  13. Sarasota Y Sharks Masters 5:30 AM Workout -06/26/12

    by , June 25th, 2012 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 200 3:45
    2 X 150 2:45

    1 X 100 kick 2:30
    1 X 100 swim 2:00
    Five times through.

    8 x 50 choice 1:30
    Descend 1-4/5-8
    #4 and #8 are fast.

    6 X 50
    odd: blocks/sprint 20/25 M then easy in
    even: 25 easy/25 build to race finish

    1 X 100 easy swim


    1 X 100 Blocks

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Preparations

    Feed schedule for tomorrow's swim, laminated.

    Bottles and such

    Labeling supplies--I always liked bright-colored duct tape, now I have an excuse to use it.

    Bag of extras, just in case--all clearly labeled should I need a volunteer on the boat to retrive something for me.

    I leave on the train in a couple of hours--it's nice to have everything ready to go!
  15. 06.25.12 - Monday workout #17

    by , June 25th, 2012 at 09:23 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Last night I played soccer. As I got to the field at 6:30 PM, my car thermometer read 103. My thermometer usually reads a little hot but it still looked like it going to be pretty warm. Headed home soaked in sweat and somewhat dehydrated but I had a great time.

    This weekend was my son's first birthday. About a year ago, we were heading home with him from the hospital terrified that something crazy would derail the adoption. Nothing did and we are very thankful for all that he has brought to our lives over the last year. Cake pictures are pretty much all I've got:

    We did a workout this morning. I was pretty tired (and beat up from soccer) but got things going near the end of the workout when I got my back loosened up a little.


    400 Warm up

    4 x 100 - 1:30 (1:15s)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 fly
    50 Easy

    4 x 100 - 1:25 (1:12-1:15)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 back
    50 Easy

    4 x 100 - 1:20 (1:10-1:12)
    4 x 100 - 1:40 Kick - 1st 25, last 25, 1st 50, last 50
    4 x 75 - 1:10, 1st 25 fly
    100 Easy

    4 x 100 - 1:15 (1:10, 1:12, 1:12, 1:07)

    200 Cool down

    (4500 Total)
    Swim Workouts
  16. taper - week 2

    by , June 25th, 2012 at 07:53 AM (Mixing it up this year)
    Not a bad day today. Just so so in my book. Normally this week I would expect to feel like garbage but I really didn't today. My back feels like today will be a good day for once.

    400 free
    4x50@1:30 free kick just made them in 1:30
    4x(25 no breath free + 25 EZ)

    2x50@1:30 torque drill no paddles
    100 EZ

    4x50@1:15 burst fly + cruise free fly felt great
    4x(25 smooth + 25 up tempo)@1:15 held 44's
    100 EZ

    4x(25 DPS UW w/fins + 25 EZ)@1:15. I actually made them to 23m which is good for me
    50@90% free w/fins went 33
    250 EZ

    4x(25 DPS 72 w/fins + 25 EZ)@1:15. Once again I made 23m
    50 free w/fins AFAP went 31
    250 EZ

    Total 2500 meters
  17. Sunday June 24th - PM Weights

    Immediately after swimming.

    Rack deadlift
    175 lb., 5 sets of 3
    185 lb., 5 sets of 3

    2 x
    * 1:00 front
    * :45 left and right sides

    Dumbell chest press
    2 x 8 @ 35 lb.

    Single leg touchdown
    2 x 10 @ 25 lb. both sides

    Plank row
    2 x 10 @ 40 lb.

    Chest fly
    2 x 12 @ 20 lb.

    Reverse fly
    2 x 12 @ 12 lb.

    Box jumps
    2 sets of 20
  18. Sunday June 24th - PM Swim

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

    Warm-up (1200)
    400/250 swim
    4 x 100/50 @ 1:50, 25 catch-up + 25 swim
    4 x 100/50 @ 1:40 gentle descend

    Set I (800 / 2000)
    8 x 25 underwater SDK w/fins @ :45
    8 x 50 @ :50 w/fins
    * odds 8 AFAP underwater back SDK into easy back kick
    * evens 4 AFAP underwater SDK into easy free swim
    8 x 25 underwater SDK w/fins @ :45

    Set II (1200 / 3200)
    8 x 150/100
    * 2 @ 2:30 descend, went 1:58, 1:55
    * 2 @ 2:20, went 1:52, 1:51
    * 2 @ 2:30 descend, went 1:54, 1:52
    * 2 @ 2:00, went 1:50, 1:51

    Wrap-up (400 set / 3600 total)
    4 x 50 hypoxic @ :30 rest
    200 easy

    ** 3600 yards **
    Swim Workouts
  19. Sleep... ah, yes!

    by , June 24th, 2012 at 09:39 PM (Alex's swim journal)
    I awoke this morning feeling refreshed after my first full night's sleep in over a week. It was a wonderful feeling. And I had no residual soreness or aches from the USMS OW 5K yesterday. I probably didn't swim hard enough (big Homer Simpson "DOH!" here).

    I went to Lake Andrea and swam two miles. The water was noticeably cooler than Morse Reservoir, probably back around 70 after some clouds and a cooler spell late last week (though air temp was up around 90 this afternoon). But I like the way the cool water feels as I swim... it feels therapeutic on working muscles.

    I decided that I needed to do some up-tempo work in the lake, not just in the pool, so I decided to swim hard in one direction and easy back in the other direction. Water was really calm, so I could feel the difference when I increased effort. The distance between the "no wake" buoys at either end of the swim area is about 55-60 yards; a nice little sprint without wall assist. It's not a straight line either, there's a nice little dogleg that you have to account for, so it's good practice for navigation as well. I alternated 10 sprints with 10 relaxed lengths, did a couple of lengths breast stroke, then repeated the set.

    In my final 10 laps of the day I swam hard out and back (110-120 yards), then swam out and back again with a relaxed pace; 5x through.

    It felt like a pretty good workout; I was working off of perceived effort alone, instead of watching a pace clock. A very different experience; not unlike the fartlek runs I used to do cross-country. In fact I think the difference between this kind of swimming and the pace-clock driven pool workout is a lot like the difference between trail running and running on a track or measured road.

    Temps cooled off this afternoon--felt like maybe a front had come through--and I couldn't resist an evening stroll in the county park next to campus. A glorious summer moment:
    Click image for larger version. 

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  20. Racing the Kids, Day 2

    by , June 24th, 2012 at 07:54 PM (A comfort swimmer's guide to easy swimming)
    Elko High Altitude Invitational, Day Two. SCM

    Had some really good swims today! Since I'm tired and just a week into taper, I'm hoping that will mean I have some great swims in Omaha!

    Did a warmup of about 1100 yards (warmup pool is SCY)

    50 Free: :30.56 - This was a very good swim! Great start and breakout, good turn and felt great the entire way!

    100 Back: 1:19.65 - Another good swim! Split mid 39 - low 40! Felt strong throughout. The only comment my friend had was that I need to get my hand deeper on entry so I get an earlier catch and he thought I was sliding a bit at the bottom end of my stroke. Something to focus on over the next few weeks.

    With warmups and warmdowns and races I probably did around 1500 yards and 150 meters.