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  1. Monday, June 4

    by , June 4th, 2012 at 05:49 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooters on back w/fins @ :40
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    6 kick, 4 fast hands drills
    100 EZ

    10 x (25 AFAP + 75 EZ)
    1 = flutter kick w/fins & board, 11 low
    2 = breast w/fins, 13 mid
    3-4 = back from the blocks w/15 SDKs, rolling start, 13 lows
    5 = free, 11 flat
    6 = breast w/fins, 13
    7-8 = back shooter w/fins, 9s
    -- OK, not super fast. The backstrokes were good though.
    100 EZ

    6 x 25 breast pull w/parachute @ 1:00
    50 EZ

    6 x 25 back shooter w/fins & parachute
    3 @ 1:00, 3 @ 1:10
    100 EZ

    Total: 3000

    Rehab exercises, foam rolling, stretching, 40 minutes


    I took the entire weekend off as recovery. I was very busy anyway with Lil Fort's JOs, Teen Fort's prom prep & festivities, soccer party, and Fort Son getting home from college. Lil Fort was very speedy, winning both the 1500 and 3000 in big PRs. (And prompting Jimby to say I should try the 400 IM again. Not!) Next up for her is the PV Association meet in two weeks, which is a qualifier for Youth Nationals. Same weekend as the All Star soccer tournament ... I may be taking that weekend off as well, I fear. But since Missy Franklin gets every weekend off in the summer according to the WSJ, I can too!

    Unfortunately, after all the recovery, I was rudely woken up early by Teen Fort who forgot her English project at home. Since I went to bed late, I was tired all day and didn't feel great in the water. I need my sleep these days.

    I will likely journey out to Rockville tomorrow if the weather is good. I think I need to do an AFAP 100 back long course. Just can't wait. (Why don't we have a sarcasm emoticon?) Whoops, no can't. Forgot I had an appt at 12:30 ...

    Updated June 4th, 2012 at 08:33 PM by The Fortress

    Swim Workouts
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  2. 06.04.12 - Monday workout

    by , June 4th, 2012 at 05:27 PM (Pete's swim blog)
    Nasty storms lingered from about midnight last night through 8:00 AM this morning. Lots of lightning so the morning workout was a hopeless cause. Started work early and got away about 2:00 for an afternoon swim. Borrowed the main set from JBS. Great set and perfect for a solo swim! Chewed up 5200 yards without thinking about it very much.


    400 Warm up

    Started w/ 200 Hard on 2:30 followed by 175 Easy on 2:30. Dropped 5 seconds after each hard/easy. Once I couldn't make the interval, I dropped 25 yards.
    200 Hard, 175 Easy - 2:30
    200 Hard, 175 Easy - 2:25
    175 Hard, 150 Easy - 2:20
    175 Hard, 150 Easy - 2:15
    175 Hard, 150 Easy - 2:10
    175 Hard, 150 Easy - 2:05
    150 Hard, 125 Easy - 2:00
    150 Hard, 125 Easy - 1:55
    150 Hard, 125 Easy - 1:50
    150 Hard, 125 Easy - 1:45
    125 Hard, 100 Easy - 1:40
    125 Hard, 100 Easy - 1:35
    125 Hard, 100 Easy - 1:30
    125 Hard, 100 Easy - 1:25
    100 Hard, 75 Easy - 1:20
    100 Hard, 75 Easy - 1:15
    100 Hard, 75 Easy - 1:10
    100 Hard, 75 Easy - 1:05
    75 Hard, 50 Easy - 1:00
    75 Hard, 50 Easy - 0:55
    50 Hard, 25 Easy - 0:50
    50 Hard, 25 Easy - 0:45
    50 Hard, 25 Easy - 0:40
    50 Hard, 25 Easy - 0:35
    50 Hard - 0:30

    200 Cool down

    (5900 Total)

    Updated June 4th, 2012 at 09:28 PM by pmccoy

    Swim Workouts
  3. Monday, June 4 2012

    by , June 4th, 2012 at 04:50 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatics Center

    Air temp of 86, pool at 83, 75% water clarity.

    Warm Up
    200 EZ

    *Set 1*
    4800 FR broken swim

    4x continuous
    • 1x400 on 5:00
    • 4x100 on 1:20
    • 8x50 on :40

    • 400s - descended to 4:42 - 4:36
    • 100s - 1:08 ave
    • 50s - 34 ave

    EZ 200 FR

    • Missed LCM at FGCU to take my son to Southwest Florida International Airport (RSW) for an unacompanied minors flight to relatives for a month.
    • Since the FGCU Swim Team has the LCM pool after 2pm, my daughter and I went to Fort Myers Aquatic Center instead.
    • Most of the year, FMAC is a great pool to swim in, but during the summer the pool temp is hot, water cloudy and everywhere is crowded with summer day camp groups. So today we did a basic hour+ workout and left asap.
    Swim Workouts
  4. Mon June 4th 2012

    by , June 4th, 2012 at 04:09 PM (Ande's Swimming Blog)
    Mon June 4th 2012

    Trained Sat with Chris & Jim
    main set was 4 rounds of:

    4x50 on :40 right into
    200 on 2:40 right into
    3 x 50 on :40 right into
    150 on 2:00 right into
    2 x 50 on :40 right into
    100 on 1:20
    then 100 easy
    they were tough but I made em

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05is
    swam with Tyler Todd, Mike, Jim & Ned

    Warm Up (scy )
    did 400 ish

    Main Set (LCM)

    2 rounds of:

    10 x 50
    odds on 0:35 (yes :35 LCM is fast)
    evens on 0:45

    1:00 rest

    100 K fast
    went 1:29

    1:00 rest

    6 x 150 on 2:00 make em
    made em

    1:00 rest

    100 k fast
    went 1:27

    1:00 rest

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  5. 6/04/12: noon

    by , June 4th, 2012 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    w/u: 50 FR

    4000yds for time = 56.07
    6:29, 6:48, 6:53, 7:24 (feed on first 25)
    7:21, 7:21 (feed on first 25), 6:56, 6:51

    50 loosen and out.
    (Solo/Rec/4100yds/60 min)
    Slower than my 3000yd timed swim 3 weeks ago, but I figured it would be. The pool is warm today (86) and my mindset was more to get through than to do it fast. I again just strung together a bunch of my infamous Noah's Arks, but didn't really push the pair of 100s. First feed was Accerlerade, second was plain water - I just kicked on my back and slugged down the liquid as I went to the other end of the pool.

    Now to enjoy the rest of my last day of vacation. Monday night is pizza night at our house, as we help support our local economy through buying a pie and some cheezy bread sticks. Mmmm. Then off to Men's Group/Bible study tonight.
    Swim Workouts , Timed swims
  6. Sarasota Y Sharks Masters 5:30 AM Workout -06/05/12

    by , June 4th, 2012 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200-50 stroke/50 free- 4:00
    1 X 100 stroke 2:15
    4 X 50 stroke 1:15
    Two rounds

    1 X 50-choice- Blocks/fast
    1 X 100 easy
    Cycle through 4 times. Take 4 minutes to complete each cycle.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Monday, 6/4/12

    by , June 4th, 2012 at 11:32 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Workout #1, Week 23, Leslie's HIT (modified)

    Warm up
    500 choice
    - swam 300 back & free, kicked 200 w/board & snorkel
    6 x (50 drill + 50 kick) @ :20 RI
    - did 3 free, 2 back, 1 fly

    Speed Sets
    8 x 50 burst + cruise @ 1:10
    - did 3 free, 3 back, 2 fly
    100 EZ

    1 x 50 AFAP @ 1:00
    - back, around 38
    2 x 50 easy kick @ 1:30
    2 x 50 DPS swim @ 1:30

    2 x 50 fast kick w/fins @ 95% @ 1:30
    - 1 flutter w/snorkel & board (37) and 1 flutter on back (37)
    2 x 50 easy kick @ 1:30
    2 x 50 DPS swim @ 1:30

    3 x 50 @ 2:00 all free
    1 = 80-85% - 40
    2 = 90% - 36
    3 = 95% - 34
    2 x 50 easy kick
    2 x 50 DPS swim

    4 x 50 w/fins @ 2:30
    odds = AFAP (1 kick, 1 swim)
    - kicked dolphin on back (35), swam fly (34)
    evens = EZ
    2 x 50 easy kick

    100 easy swim

    Total: 2900 meters
  8. Workout 06/04/12: morning

    by , June 4th, 2012 at 11:10 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/200 RIM drill

    5 x 100 kick on :20 sr
    550 Pull with buoy - take a masters minute
    3 x 150 Oreos on :15 sr
    - Swimsuit Addict and AZTimm got me hooked on these: I did 50 fly "in the middle" of 100 stroke: FR/BR/BK
    200 loosen and out
    (Solo/Rec/2200yds/45 minutes)

    Not very motivated today, but I need to keep getting into the water with the Kingdom swim coming in four weeks. Last night I played basketball with my son for 2.5 hours, only about 40 minutes off the court - shooting a little better, but the guys have come to realize that I am really only there for the cardio workout, so I don't get a lot of shots off. Good times, though.

    Preliminary results from the Charles Swim:
    Please keep in mind that this swim is not 1,650 yards, but a full mile (1,760 yards) and that your times therefore will be slower than your pool times.
    I finished 11/113, first in my age group, with a time of 23:56.05. I wanted to get under 24min, so I am happy.

    I'm the really white guy jumping in at the far end of the dock at :16 from this video on their website:

    I'll get back into the water shortly at lunchtime.

    Updated June 4th, 2012 at 11:16 AM by rxleakem

    Swim Workouts
  9. Sunday June 3rd

    Warm-up (1000)
    2 x
    * 1 x 50 @ 1:00, 25 kick + 25 swim
    * 1 x 50 @ 1:00, 25 drill + 25 swim
    * 3 x 100 @ 1:45, gentle descend

    Set I (900 set / 1900 total)
    1 x 50, 25 fly + 25 free
    1 x 50, free
    2 x 50, 25 back + 25 free
    2 x 50, free
    3 x 50, 25 breast + 25 free
    3 x 50, free
    2 x 50, 25 back + 25 free
    2 x 50, free
    1 x 50, 25 fly + 25 free
    1 x 50, free
    All @ :50

    Set II - Swim (1000 set / 2900 total)
    2 x 100 @ 1:40, 1st long, 2nd fast (went free, fast was 1:07)
    4 x 75 @ 1:15, odds long, evens fast (went free, fast were :54 & :53)
    6 x 50 @ 1:00, odds long, evens fast (went 2 back, 2 breast, 2 free, fast were :37, :39, :29)
    8 x 25 @ :40, odds long, evens fast (went IMO)

    Wrap-up (300 / 3200)
    4 x 50 @ 1:45 hypoxic
    100 easy

    ** 3200 **

    My sister's team doesn't swim on Sunday, so we left early for the airport and did a quick 60 minutes during lap swim at the East Portland Community Center. We started off shared a lane with a woman wearing one flipper and a '60s-style round scuba mask , but luckily she finished after about 10 minutes and we had the lane to ourselves for the rest of the swim.

    It wasn't an especially hard workout, but it was nice to swim with my sister again. We are both fairly new to masters swimming and we live 550 miles apart, so we have only swum together a few times since high school - when swimming was such a huge part of both of our lives. I am surprised that sharing an hour in the pool brought back so many long forgotten memories, but I guess that is what the context in context-dependent memory does.

    Updated June 4th, 2012 at 11:08 AM by eric.carlson

    Swim Workouts
  10. First day back with ATAC 06/04/12

    by , June 4th, 2012 at 09:49 AM (Workout Swimmer)
    First day back swimming with ATAC Seniors. NOT used to swimming so fast/hard for so long in the mornings! Haven't worked this hard since before my surgery!

    600 back/free
    600 Pull
    600 reverse IM (missed first 100 getting compression sleeves on)
    600 breast/free
    600 fly/free by 25's (wore zoomers) -drill fly
    100 easy
    5 x 400
    Total: 5000 LCM

    I was really tired & felt quite slow this morning - I don't know if it is because the girls I was in the lane with were so fast, or if I was really going slow, because I got so messed up on the 400's - when I was going etc., that I have no idea what my times were. All I know is that Sydney was really moving, and whoever it was that was behind her, Carrie, maybe, was also. The rest of us were struggling a bit. When I got out, the kids still had 90 minutes left to go! My big goal is to get up to swimming for an entire 2 hours with them on MWF. Maybe I'll just go 90 minutes on Tues & Thurs, we shall see. Still feel like I'm just getting "back in shape".

    **Swim lesson with Lisa on Saturday was interesting. She swims the "American Crawl" - tarzan swimming. She sort of panics when putting her face in the water, but we made quite a bit of progress - and I introduced her to breaststroke, which she seemed to enjoy. It was not nearly as bad as I was anticipating.

    Updated June 4th, 2012 at 11:28 AM by Celestial

  11. Big Weekend

    by , June 4th, 2012 at 08:34 AM (The Labours of SwimStud)
    Saturday Pawling Triathlon:
    Swim .3 Mile, Bike 11.5 Miles, Run 3 Miles
    I got round in 1:18.20, which is :38 secs faster than last year. I wore a wetsuit to save transition time which helped my swim too. Transitions were better this year but still took too long in T1. The weather was awful with some very heavy rain during the bike. I was 1:48 slower on the bike portion, and b/c my sneakers were saturated, I added :47secs over the run too. However I came 13th in the swim and 107 overall out of 428. I was 25/59 in my age group. YOY comparison attached below.

    Sunday I did a 50 mile bike bike for MS which I knew would hurt as I was bruised from the saddle already...I managed to find every pothole on the route I think.
    I got done in about 3hours 25 minutes...the previous day's tri weighed on my legs a lot during this race and hills set my quads alight. I am glad I did it though and I didn't have to walk my bike up any hills...I got close to it but always managed to find the will to grind it out. I consumed a weeks worth of power bars and energy products I think...

    I could not swim today...too tired so I took a leisurely morning...will do an easy 1000 later.

    Updated June 4th, 2012 at 08:52 AM by SwimStud

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  12. an ok workout today .... at least the water was 81

    by , June 4th, 2012 at 07:36 AM (Mixing it up this year)
    A whole lot cooler than the 87 at the Y on Saturday. Although I really like it around 78. Don't know that I like hearing Omaha will be 80ish.

    Limited time today so I had to use fins on some of my kicking or I would be there all day. I am not hurting as much after weightlifting this past weekend.

    NO MANatees today!!!

    500 free
    8x(50 drill + 50 kick) @ :10 w/fins

    8x50@1:15 burst + cruise
    100 EZ

    50 AFAP went 39
    50 EZ
    2x50 kick@1:30 made it! Barely
    2x50DPS@1:30 counts were 45 and 44

    2x50 kick fast (25 UW) @95% @1:30 w/fins
    2x50 kick@1:30 made it with time to spare!
    2x50 DPS@1:30 counts were 43 and 43

    Total 2400 meters
  13. an ok workout today .... at least the water was 81

    by , June 4th, 2012 at 07:35 AM (Mixing it up this year)
    A whole lot cooler than the 87 at the Y on Saturday. Although I really like it around 78. Don't know that I like hearing Omaha will be 80ish.

    Limited time today so I had to use fins on some of my kicking or I would be there all day. I am not hurting as much after weightlifting this past weekend.

    NO MANatees today!!!

    500 free
    8x(50 drill + 50 kick) @ :10 w/fins

    8x50@1:15 burst + cruise
    100 EZ

    50 AFAP went 39
    50 EZ
    2x50 kick@1:30 made it! Barely
    2x50DPS@1:30 counts were 45 and 44

    2x50 kick fast (25 UW) @95% @1:30 w/fins
    2x50 kick@1:30 made it with time to spare!
    2x50 DPS@1:30 counts were 43 and 43

    Total 2400 meters
  14. Sunday, June 3, 2012 USAS Day 3 Results

    by , June 3rd, 2012 at 11:57 PM (Fast Food Makes for Fast Swimming!)
    I was one tired guy this morning when I woke up. I didn't get to sleep till almost midnight last night, since it is kind of hard to sleep after revving your swimming engines at almost 10:00pm in the final race!
    I was able to sleep in till 9:30am today, but I was just exhausted and sat around like a zombie for the most part.
    I finally headed over to the pool around 2:30 in the afternoon.

    My first race was at 3:15pm, the 100 Fly. I did get into the deep tank for a short warmup prior, and mainly to shake out the cobwebs from last night. From the looks of the other kids, everyone was having a long weekend as well. Most of the kids were sunburned redder than they should be...but most of them are from Seattle, and this is the only time of the year they're exposed to sunlight, so it's kinda expected.

    100 Fly - 1:06.54 - New LMSC record
    About a second slower than a year ago.
    About the 80 meter point, I just died. I was feeling great, doing well and hanging right with the leaders...then the extended weekend hit me like a ton of bricks. I ended up in 4th place, so I think a lot of the other kids had bricks and pianos falling as well.

    200 IM - 2:33.78 - New LMSC record
    Fly felt good, then...blah in the middle. I thought I was going to beat the kid next to me in the freestyle leg, but about halfway back the kid shifted into some gear that I didn't have available to me. Dang them 16 year old kids!

    Had my cheeseburger from the grill at this point...and for 1/2 price since they were trying to close it down for the night.

    This started the evening session, of which most of the Seattle teams didn't sign their kids up for, so it was basically the eastern Washington teams, a few stragglers from Seattle, and ME. Heats were getting combined left and right, so it went bang bang bang and done.

    200 Back - 2:44.50 - Sad to say that this is an LMSC record
    Splits are not necessary. The coaches didn't even bother taking them for me on this race, which I didn't mind at all. It was about 7 seconds slower than last year.

    I got in the deep tank for a quick 5 minute cool down, then had about 5 minutes to rest and get ready for:

    200 Free - 2:14.64 - New LMSC Record
    30.8/34.7/34.9/33.9 1st Place!! 2 seconds off from my last year's time.
    I was happy with this one. It was all eastern Washington boys, one from Seattle, and me in this one. I let one boy take off in the lane next to me, but I knew that he didn't really have the endurance to hang on to the speed. In the 3rd 50 I went right by him, but I was still concerned about a couple others on my non-breathing side. As I came off the final turn I could see that I was far ahead of the whole group on the other side. This just fueled me on to keep going faster! I powered home as best I could, and hit the wall...celebrating like I just won the Olympics or something. The announcer was even giving a congratulations to the "old guy" for beating all the kids in the final race of the day.


    Overall, I'm pleased with my weekend. I had a lot of swimming, a little training, and work all packed into these three days. I knew this was probably going to be one of my only chances to race in LCM this summer, so I gave it all I could. Yeah, I could probably be faster in some events, but you've got take what you can get.
    Good luck to all the headhunters out times will be posted soon in the times database to take down.

    I am signed up for a masters meet next Saturday in Spokane, WA, and as for now the meet is still on. I emailed the organizer of the meet to confirm everything, and I hope it'll go forward.
    If so, I'll be swimming the 50 & 100 Free, 50 & 100 Back, and the 200 Fly.
  15. 2 Bridges - 5k and 2.5k Swim Under the Walkway
    It was a few short months ago I was introduced to Gunter Spilhaus and was asked if I would like to put together an open water event as part of an outdoor adventure multi-sport expo in Poughkeepsie. Needless to say, I jumped at the opportunity to plan another swim in the Hudson River, threw together a rough outline after laying out a theoretical course on google earth and enlisted Rondi Davies to co-direct the event with me. Time was short, as we were already past the 135 day deadline for marine event application submittals to the Coast Guard, so I made a few phone calls to see if the application would even be considered. I wasn't told no... which is as good as I could expect, so... CG application, Safety Plan, USMS sanction application, CIBBOWS BOD approval, Entry Form submission, etc etc... full speed ahead. Fortunately much of the legwork and equipment would be provided by the Expo including tents and tables, t-shirts, food, P.A. system, land based permits, etc.

    I drove to Long Island to gather equipment that has been in storage all winter... kayaks, buoys, anchors, rescue equipment, marine radios; drove it upstate and took inventory. I decided to try and refine the buoy anchoring system a little so purchased some shackles, carabiners, and 1000' of anchor line. SInce the average depth of the course is 55', the anchor lines used at Coney Island would be too short. I supplemented the rescue equipment with rescue rings and a spinal board. Banners were ordered for my boat as well.

    Rondi is certainly the brains of our operation and excels at things like creating forms, and spreadsheets and calculating current speeds from tide charts... all the things that make my brain hurt. I'm good at things like moving heavy objects. Since the date for this swim was already set by the Expo, We (Rondi) calculated that an 11:30 start for the 5k would be optimal. The 2.5k would start 30 minutes later. A test swim a few weeks prior to the event on a similar tide confirmed Rondi's predictions. I was happy that Hannah and Janet were able to participate in our test swim since they would both be in Iceland for the IGLA games during the event.

    Both events would take place on the same course... a rectangularish course that would wrap around the eastern stanchions of the Mid-Hudson Bridge and the Walkway Over the Hudson Bridge. Both roadways are over 120' above the river, so it is quite an experience to pass through the shadow and then look up at the bridges under bellies. The course would require 7 buoys. One each 100 yards beyond the stanchions... south of the Mid-Hudson, and north of the Walkway. One at 25 yards east of each of the stanchions, one at 25 yards west of each of the stanchions. Finally, one buoy at 100 yards from the start. There is a 25 yard security zone around each of these stanchions, and we wanted to respect that. There are also a few cables running across the river bed, so care had to be taken when anchoring the buoys.
    2.5k swimmers would enter the water at the Poughkeepsie boat launch, swim 100 yards to the turn buoy, turn 90 degrees south, swim around the Mid -Hudson Bridge stanchion and head north, swim around the Walkway Bridge stanchion and head south again until they reach the turn buoy again, then head east 100 yards to the finish. 5k swimmers would do 2 loops.

    The forecast for event day worsened every day of the week prior, so much so that on 2 Bridges Eve, I was receiving lots of emails requesting race status. I hate the idea of canceling or postponing an event, and my standard reply was "unless there is sustained electrical storm activity, the event is on!" It rained on and off all night... I got less than 2 hours sleep listening to the rain and checking the radar weather maps every few minutes. I memorized Riverkeeper's water quality testing charts with all the data for the Poughkeepsie area... how long after how much rain does the water quality deteriorate to a point where it would not be advisable to swim in????? Fortunately, this storm brought us no where near what I would consider questionable... I even put my wife Clare in the water! Rain continued into the morning and we were quite drenched setting the course. Swimmers began to arrive by car and by train. Four agencies provide us with marine patrol... Ulster County Sheriff's Dept, Dutchess County Sherrif's Dept, Poughkeepsie Fire Dept, and the Coast Guard. Additionally, we had my boat, a jet ski, and 13 kayakers on a course that is really easy to navigate.
    The rain trickled off, and the sun even poked through shortly after the 5k began.

    72 swimmers total... a good number for a "first time event". It was thrilling to have so many aquatic friends come together in one of my favorite bodies of water. I think all the Hudson River newbys were pleasantly surprised by the water quality and the beauty of the Mid-Hudson region. It shouldn't be hard to convince them to return!

    Thank you to everyone who made this event a great success! So many helped with set up, course marking, check-in, timing, safety, operations, break-down, awards/prizes, etc!
    Rondi and I couldn't have done it without you!

    Updated June 3rd, 2012 at 11:56 PM by chaos

  16. Missed my swim meet!

    by , June 3rd, 2012 at 08:46 PM (Chowmi's Blog)
    Well, I decided to skip the 50 free on Saturday. I ate way too much junk food on Thursday, and then was awake in the middle of the night with a terrible stomach ache, which continued into Friday and was really bad by the time I finished my creditors' meetings. Along with handling all their IDs, I think that tipped me over the edge. I took a 2 hr nap which I thought would ruin my nighttime (5-7pm) but I had no trouble passing out by 10pm. So I decided to skip the early morning 50 free. I woke up and mentally calculated I had a low 28 in me, but then i'd be set back for days of discomfort, which I cannot afford with this weeks activities: trial set, the 1st summer league, swim meet, annual mammogram, and a bunch of other time criticial must-be-in-the-office work stuff.

    I swam ZERO workouts last week! I did get in on Tuesday and swam 1000 on my own. The next time I swam was

    Today, Sun, 06/03 on my own
    SCM, Baylor Fitness Center

    500 warmup

    8 x 50 on :50
    Speedo Optimus Fins, snorkel, and paddles

    16 x 25
    evens fast on :30
    odds easy on :45
    2 fast each stroke

    100 easy

    4 x 50 fast from a dive
    easy 100 in between
    no interval, but around 4 min per 50
    free 32
    fly 32
    free 30
    fly 33

    That was pretty good! I was quite pleased with my modest speed. Not as far off as I thought I would be, and solid times. I am very pleased with holding speed close to where I want to START training. I think a huge stairstep is to get 50 free's under 30 in practice for this type of set, and the 50 flys at 31's or even 30's.

    Both my girls did awesome in school this year. They both go the the William B. Travis (of the Alamo fame) Vanguard (which is what they call the 4-5 grade school, then Academy for 6-8). They both made Straight A Honor Roll, which is a really big deal! They are now doing summer league swimming and karate 2x per week. I don't really believe in over-enrichment during the summer. They want to read every book on their summer reading list (a few required, but they have learned early on to get every extra credit point!) and they are continuing with their daily Kumon. I'm going to watch Trials with chowsh, a solo vacation for me! And then we are going to Pittsburgh to see my parents and back to Breckenridge for our summer vacation - and this year chowsh is joining us! As usual, i'm going to boss her around.
  17. Day 2 in Iceland

    My second day of competition at the IGLA championships in Iceland got off to a good start. I had skipped our Pink Flamingo rehearsal the previous evening in favor of an earlier bedtime, and I woke up feeling rested and energetic and excited about the day’s events. With the 800 FR being the first event of the day, I skipped pre-meet warm-ups and arrived at the pool a little later, just in time to warm up outdoors, count for one of my teammates in his race, change into my competition suit, and arrive in the ready room in time for the 100 BK.

    Fun fact: My entire medley relay from the previous day was entered in this event, all in the same heat! (Yes, we were a medley relay of backstrokers, which explains why I swam the breaststroke leg). I felt like I had swum my previous day’s 4IM and 2BK a little timidly, and wanted to take out this race more aggressively. There was only one other competitor in my age group, and she had beaten me by 10 seconds in the 2BK on the previous day, so I knew I would need to go out fast and see how well I could hang on to have any shot at reversing our placement in this race—there would be no points downside to dying completely and losing by a lot rather than swimming conservatively and losing by less. So I went out strong, and felt good on the first lap, but that second one did get very long as I struggled to maintain my kick and turnover. I ended up swimming a 1:23.38 (39.7 / 43.6) and finishing second by a couple of seconds after being close at the 50, but I was happy with how I swam the race—it felt like I did a better job than the previous day of finding the best swim I had in me on this particular day.

    There was a long stretch between this swim and my only other one of the day, the closing 400 FR relay, so I changed into a fun suit and warmed down thoroughly in the outdoor pool. Then it was waterslide time!

    I tried out the technique suggested by James, and it was magic. The only downside was that the waterslide now seemed significantly shorter, but I made up for that by going down a dozen times or more. By this point in the meet a significant portion of our team had discovered the slide, so we had all kinds of fun going down together and judging slashes as people exited the flume. I had shared James’s pointers with several teammates, and by the end of the day I heard them being repeated endlessly and authoritatively by many IGLA swimmers, in a variety of accents—“four points of contact”—“shoulder blades and heels.” I think this advice worked its way back to me at least a half dozen times!

    After sliding and hot tubbing it was time to get ready for my last event, my FR relay with Hannah, Mary, and Leila. I changed into a second competition suit (if you’re keeping track that’s 4 suits for the day, with more to come). I led off in a 1:14.01 (35.25, 38.76), and we won our age group (160+) in a 5:00.12. (Disclosure: there were only 2 women’s relays, both from TNYA, and in different age groups). I stuck around long enough to cheer on our 7 men’s and 1 mixed relay teams, then it was time for another suit change and another long warmdown/slide/hot tub/socializing session outside. The weather was brilliant and warm, and all the outdoor pools were being well used by locals as well as IGLA participants—lots of happy sunburnt faces to be seen.

    After a nice long shower I boarded the IGLA bus back to town, went back to the apartment to drop off my swim stuff, then headed out for a little sightseeing. I spent a large part of the afternoon in the Iceland’s National Museum (aka the Þjóðminjasafn Íslands), where my favorite exhibitions were on early weaving technologies (I think I finally understand how looms work) and on Iceland’s geology. There was also a room dedicated to the Fischer-Spassky chess championship of 1972, complete with the used and refused chess boards and sets made by local craftsmen.

    The museum has excellent views of downtown, plus excellent carrot cake in the cafe. (In fact, everywhere in Iceland seems to have excellent carrot cake, a fact independently confirmed by my teammate Amanda). After a break there I headed back to the apartment to get ready for the evening’s beach barbeque and open-water swim.

    A scenic seaside walking path led to the open-water swim site at Nauthólsvík—it took us about 40 minutes to walk over. This manmade beach features several geothermal hot tubs, one of which spills over into a small rock-enclosed cove, where it mixes with seawater to make a warm(er)-water swimming area. This is not where the open-water swim was held. We swam in the regular North Atlantic seawater, which was predicted to be about 48 degrees, but which in fact was considerably warmer—I would guess mid- to upper-50s. Amanda and I got there early and watched locals enjoying the beach and hot tubs, the largest of which was soon emptied out and refilled for the IGLA party. At 8 pm there was a beachside barbeque, and I enjoyed some excellent grilled lamb, potato salad, and green salad. A deejay began playing music, the bar opened, and everyone one started getting ready for the open-water event, slated to start at 9pm.

    The course was set up and run by the Sea Swimming Association of Reykjavík—the women in charge said that they swam there year-round, breaking up ice to get in during the winter if necessary. Two buoys with flags marked the course’s beginning/end and turn-around—we would be swimming 125 meters out and then back to shore. Yep, a 250m open-water swim!

    We went in heats of 5 or 6 swimmers, with the women going first. Many of us waded out to get a feel for the water temp and the bottom before coming back to the beach for the start. Then we were off!

    That's me second from right, followed by teammates Hannah (the race winner!) and Kathleen.

    The water was fairly shallow, and we had to run for a bit before it was deep enough to swim. The bottom felt a little rough and rocky, and once I put my head in the water I discovered why—there were lots of huge white starfish down there! I hope I didn’t crush any too badly in my haste to get in. The water was very clear, and we swam over many plants—the bottom was so densely vegetated that I don’t think I ever saw any sand. My favorite plants looked like giant mushrooms with thin edges that waved around in the currents. I swam hard out towards a buoy, corrected course to swim around the correct buoy, then back into shore to the finish. It was definitely exhilarating and one of the most fun swims I’ve done—only a little on the short side!

    In all about 60-70 swimmers did the race—for some this was the first open water swimming they had ever done! Amanda commented that everyone who swam came out with a huge smile on their face! The event was billed as “only for the toughest of athletes,” so of course we all felt like studs afterwards. We had a large and appreciative audience cheering us on—here’s a shot of them silhouetted by the non-setting sun.

    Both OW race photos taken from the IGLA Championships 2012 fb page

    Afterwards we sat in the hot tub—more like a trough—and enjoyed some drinks and the view.

    Photo from the IGLA2012 website

    After a bit I decided I wanted to go in again, and went back to the beach where the race was held. Some of the local swimmers had just taken out the buoys, and I joined them as they set off for their swim. By this time it was nearing 10pm!

    At one point I looked out towards the boats anchored nearby and saw a head looking around, then disappearing beneath the surface. It didn’t look like a swimmer—it looked a whole lot like a seal! It was about 100m away, and I watched to see if it would surface again, but I didn’t see it. I asked the swimmers with me if they had seals there, and they seemed nonplussed: “Oh, seals—yeah, they’re here, but we only see them rarely.” We swam a little more, then we turned back and headed into shore. I didn’t see any more signs of my seal, but when I got on land Hannah asked me if I had seen the seal—she had been watching it swim from the walkway above, and said it was very large. I was glad to have independent confirmation of my first in-water seal sighting!

    After a little more hot tubbing I got showered and changed. The setup at this beach is sweet—hot tubs, hot showers, and proper changing rooms! I’d love to live near a beach that had all this—what a luxury to enjoy a hot shower after swimming in cold seawater.

    As the night got late, Amanda, Hannah, and I headed back home via the pedestrian path, admiring the views as the moon rose over the water. It had been a long and blissy day—a six swimsuit day!—and I looked forward to a good night’s rest before the last day of competition in Iceland.
  18. Kind of excited

    by , June 3rd, 2012 at 07:56 PM (Elise's Fitness Fun)
    More swimming to come. I promise. Have been out of town the last few days taking a personal trainer certification course. I'll know in a couple of months if I passed. Kind of excited to start training people as working out is my passion. I have lots to learn because I am pretty old school on my weight room stuff. Learned a bunch of things with the stability ball - something I have used before but rarely use now. Also, learned a bunch of new exercises to work the core.

    Also, I am excited about a plan for my training that a personal trainer came up with. This guy is a guru - has a special ops background and has trained others for the same. Anyway, I have finally come up ith a plan where I can try to lose a few pounds, drop the body fat, yet still stay strong.

    First, I've been told I will have to train in the morning to get my metabolism going. Not wild about this as I am not a morning person but it can't hurt, especially since I have hypothyroidism and take my meds in the morning. I wake up with a slow metabolism until the synthroid can get in my blood, so working out in the morning is probably not a bad thing.

    Second, I am to follow my resistance workout with 30 minutes of cardio. So I will lift weights first and follow it with a 30 minute workout on the treadmill. Of course, I will warm-up 10 minutes before lifting weights. I am going to treat my swim workous like a resistance workout because I train for power and speed, using fins a good bit. I will follow each swim workout with a 30 minute spin on the bike.

    I plan to try this for one month and see how it goes. Before starting my plan last week, I got 2 miles of easy running in on Wednesday, May 30. I officially started my plan on June 1 and did as follows:

    10 minute warm-up on gauntlet

    Bench press: bar x 5, 65 x 5, 2 sets of 95 x 6

    Lat hi row: 90 x 5, 2 sets of 110 x 6

    Hammer curls: 2 sets of 12 x 10

    Squats: bar x 5, 2 sets of 95 x 8

    Seated calf-raise machine: 2 sets of 70 x 8

    Captain's chair: 2 sets of 20 bent knee/straight leg raises

    30 minute workout on treadmill: 1 mile alternating 2 min walk at 3.5 mph with 1 min run at 7.0 mph, 1 mile alternating 1 min walk at 3.5 mph with 1 min run at 8.0 to 9.0 mph, 5 min. cool-down walk.

    Last night, feeling inspired, I did a treadmill workout at the hotel: 5 minute walk, 2 miles alternating 2 minute walk at 3.5 mph with 1 minute run at 8.0 moh, 5 minute walk.

    Did lots of exercises at the personal training seminar today, so think I will call it a day.

    Looks like tomorrow will be another weights/run day as the weather is supposed to be crappy. Tuesday looks like a good swim/bike day.
  19. Leslie's Core: In Praise Of

    by , June 3rd, 2012 at 03:06 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    After the Greensboro meet, during which I managed to beat everyone in attendance in the 200 freestyle who was also at least 59 years old, I decided that it was time for me to take the next step.

    That next step is to become more like Leslie.

    I think I can say with 100 percent accuracy that our little Leslie, AKA, Leslie "The Fortress" Livingston, is not only a World Class Masters Swimmer but also the Patron Saint of Masters Swimmers Everywhere as well as Mither Nonpareil to a Quartet of Unbelievably Talented Athletic Youngsters: Zach, Ali, Gillian, and her favorite of all, Jimmy, the man child.

    One of the keys to Leslie's swimming success, I believe, was her decision to embrace and excel at something most of us post-40 Masters never learned during our swimming youths: the SDK.

    I was trying to recall the exact circumstances that caused Leslie to pursue excellence in this new "second fastest of all strokes"--and to put it into the pitiless vanquishment of her 50 and over female (and, honestly, male) competitors. (I can't begin to tell you how many chauvinistic men of a certain age were muttering in the Greensboro locker room that the 50 fly and 50 back have been forever ruined for them by Leslie's untouchable World Records! Besides me, there must have been at least one more embittered old jerk doing this.)

    Leslie has told me more than once the inspirational story of how she came to devote herself to SDKs and the core strengthening this requires.

    Alas, my memory is not what it used to be, and what it used to be wasn't all that great.

    For the life of me, I just couldn't remember what this story was. So this morning I Googled "why Leslie decided in middle age to become the best 5' 3" to 5' 4" female SDKer in the world" (or words to that effect) and the following image popped up on my screen, bringing the whole episode back with such detail it was as if it had all just happened yesterday!

    For those of you who may not know, Leslie was a stand-out distance swimmer at Dartmouth University, where she specialized in the 400 IM and 200 Butterfly.

    She attended Dartmouth on a full scholarship because her great great great great great grandfather on her mother's side was a cousin to Jim Thorpe's great great great great uncle by marriage. As most of you know, Dartmouth was originally founded for Native Americans, who to this day are given preferential treatment in admissions process.

    Not that this in any way made up for the savage racial taunts Leslie experienced from her Pale Face classmates. Indeed, for much of her freshman year, Leslie's only friend was her roommate and fellow part-Ojibway, Elizabeth Warren.

    How mercilessly were Les and Liz teased for their high Indian cheekbones and somewhat shrill war cries! In one particularly cruel episode, Harvard boy, Mitford Romney (known to the Sioux and Ojibways at Dartmouth as Two Faced White Weasel Born of Multiple Mothers) lead a gang of privileged white country clubbers to the girls' dorm. As the frat boys held the comely squaws down, Two Faced White Weasel Born of Multiple Mothers pulled out an authentic tomahawk purchased for the occasion at a New Hampshire Stuckey's, held it high above his head, and yelled, "Now I'm a'gonna cut your Sacagawea's off!"

    The next thing Leslie remembers was waking up at age 46, with four kids (the oldest of which she hadn't yet met), a bit of mid-life dysthymia, and a desire to get back into swimming shape. She started swimming at a pool near her house in suburban Washington, DC, where she had been practicing law, wifing, and living a completely unmemorable life for decades.

    The coach suggested she might want to learn SDKs, and Leslie thought it was a good suggestion.

    So she practiced, did exercises to strengthen her core muscles, and over the next four or five years became incredibly good at SDKs!

    It's an amazing story, and I am sure that many of you will find it as inspiring as I have.

    All of which is leading up to a set I accidentally stumbled upon while swimming a solo practice at the Sewickley YMCA pool last Thursday:

    Easy 1000 warm up

    Continuous 50s kick for as long as it takes, performed with a kick board but without fins in the following order--

    First 50, all flutter kick.

    Second 50, 1 dolphin kick off each wall, followed by the rest of each length flutter kick.

    Third 50, 2 dolphin kicks per wall, followed by flutter.

    Fourth 50, 3 dolphin kicks per wall and so forth....adding a single dolphin kick per length..

    Until you kick the whole length only doing dolphin kicks.

    In my case, I finally made it with 30 dolphin kicks per length, which brought this kick set to 1500 yards.

    I finished up with some actual submerged dolphin kicks, swimming 25 yards length underwater (took me 28 kicks to do this.)

    Then the normal cool down procedures.

    I was pretty sure my back would be killing me the next day, but it didn't. DOMS, or delayed onset muscle soreness, kicked in two days later, but not in my back but rather my abs, which became very sore indeed. When I mentioned this to Bill, he said that the pain indicated I was probably doing the SDKs correctly.

    Clearly, I'm far from ready to Venus de Milo my own abdominal regions the way Google has opted to do for World Record holder, Leslie. Nor am I prepared to put on a war bonnet and declare, via blood curdling whoops, my intention to raid the 60-64 Age Group.

    My own great great grandparents were not related to a famous red Indian like Jim Thorpe but rather, I am fairly certain, derived from anonymous pastey-faced European mongrels, themselves beget during one of those frequent collective-horde "love fests" that is a chief reason evolutionary biology has driven human sperm counts to such Zarathustrian numbers!

    Still, I do plan to continue my SDK practicing whenever I find myself solo in a lap lane! Unlike Leslie, I have never had much of a Sacagewea to count on. But as her own experience has so nicely shown us, it's never too late to grow one.
  20. Saturday, June 2, 2012 USAS Day 2 Results & Bonus Swim

    by , June 3rd, 2012 at 01:56 AM (Fast Food Makes for Fast Swimming!)
    Felt pretty good after the "no cooldown" cooldown from Friday night's distance events. I woke up this morning to start my day at 4:30am. Why? OT work at work of course! I got in a good 5 hours of welding and cutting a bunch of metal on the overhead boxline conveyors for the cherry line.
    Finished work at 10:00, and after getting home, realized I had until 4:00pm before I had to be at the pool for my first race. So, I headed over to the YMCA pool about 11:30 for a little workout time.

    At the YMCA

    5 x 100 Free @ 1:30 (started off 1:05, then held 1:06/1:07s, last one 1:05 again)
    5 x 100 Free Pull @ 1:30 (1:05s, last one 1:02)
    200 IM

    James' favorite fly training set:

    2 rounds of:
    • 75 (25 Fly, 50 Free) @ 1:00
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:20 (:50/:49)
    • 75 Free EZ @ 1:30
    At this point, was sharing with a very pregnant 30-something, and a 60+ lady w/ a kickboard, so went to easy stuff.

    I do have to compete still tonight, so I might as well be taking it easy...somewhat.

    12 x 50 @ 1:00 Kick w/ board (:45s)
    some were 100s @ 2:00 (holding 1:32ish) depending on where the other two swimmers were

    12 x 25 @ :40-1:00 EZ to moderate free or fly - mostly depending on lane spacing

    2700 Yards


    Day 2 Meet Results (this was about 3.5 hours after the workout)

    No warmup/no cooldowns*

    50 Fly - 29.45 (1/2 a second slow) It is an LMSC record
    Luckily I placed 11th in this, because it's not deserving of an award.
    Took a breath on the 3rd stroke, and then I realized I was doing a 50!
    Then my other mistake was at the finish end. I took my final breath approx. 4 strokes from the end...during the breath I decided "I have room for 3 more strokes". Head down and One...Two...T (caught sight of the incoming wall!). Cut my arms very short...was able to recover over the water and touch with two forearms at a spot about 2-3 inches from my elbows! My head did not hit the wall, though I had many concerned folks thinking I drilled into the finish.

    ***Oh this point I did have a nice cheeseburger w/ grilled onions and all the fixin's from the concession stand at the meet...good stuff to give me energy for racing!

    It started getting cold and windy at this point, and it just kept going downhill throughout the evening, ending below 60 degrees and 15MPH or so steady winds. I didn't have anything warm, but I did my best.

    200 Fly - 2:30.24 - 4 seconds slower than last year - it is an LMSC record
    30.9/37.1 (1:08.0) exactly where I wanted to be - matched my 400 IM go-out split
    I was racing right with another boy the whole way, and it wasn't until about the end of the 200 yard mark that I fell apart.
    **I actually did cool down about 8 lengths in the deep tank after this one, but that was it for any warmup/cooldown during the day. It wasn't worth getting wet if you didn't have to with the cold out there!

    200 Breast - 3:01.42 1 second slower than last year - NO WAY JOSE on the record board.
    41.2 / 46.4 / 47.7 / 46.0
    I had a great race with a 17 year girl next to me in this one. (yes girl...they combined the 15 & Over Men/Women together for all events 200s and longer, which is actually pretty cool. You get more opportunity to race people your speed in the heat.
    Back to the race: My pullouts were by far superior to the girls, and she would swim to catch me by the end of each 50. I was actually swimming this race smart though...started off riding the glide nice 'n long, then slowly building the turnover. My legs didn't fall apart like normal, and on the final length I was able to actually feel that I was shooting my hands forward and driving ahead in the water. The final 20 meters or so my chest and biceps were burning, but I wasn't losing to this not today!! I could hear the increased cheering from her team's coaching area which was nearest to the finish end. Somehow I was able to pull it off. Heat winner!! I congratulated her for giving me a good race as well.

    Went for a hot shower at this point and got dressed into my street clothes, which were shorts and a thin tank top and sandals. At least I didn't have a wet suit on. I had about an hour and a half to wait till my heat of the 400 Free. I put on my backup dry suit a couple heats before my heat, stashed my bag near the locker room entrance, and stood at the ready inside the lockerroom with cap and goggles already on. From inside the doorway I was able to watch the heat before me swimming. When the tail end swimmers were approaching the 375 mark of the 400, I took off in a controlled sprint 1/2way around the pool deck to my lane. Got there literally a couple seconds before the whistle to step us up on the blocks. I actually was warm for the start which was nice. BEEP!

    400 Free - 4:45.xx - Best time by 2 seconds, and New LMSC record!
    I went really briefly with the coach afterward, but remembered my splits (pretty much)
    31.8/36.0 (1:07.8)
    36.3/36.5 (1:12.8) (2:20.6)
    37.1/36.5 (1:13.6)
    36.5/35.2 (1:11.7)
    Finished this event about 9:30pm or so, definitely one of my latest races was dark out, and we raced by the outdoor pool lights. I wasn't sure how I was doing, though I felt like I was moving fast. The timing clock was positioned along one side so I was able to see it strike 4:00 as I was coming in about 10-15 yards toward the 350 turn. That gave me confidence that I was doing well. I hit the wall first in the heat as well. Two heat winners for the day.

    Now, off to bed, and I don't have to return until my race at 3:15pm or so on Sunday.

    Updated June 3rd, 2012 at 02:01 AM by jaadams1

    Swim Workouts , Daily Practices , Meets