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  1. Monday 6/11/12

    Monday 6/11

    AM only LCM

    5x300 @ ~ :10 rest swim/pull/drill/pull/swim by 300

    odd @ 2:00 kick/drill
    even @ 1:40 DPS/build

    3x300 @ 4:00 strong w/ opposite fin + opposite paddle

    100 EZ

    Total: 4100
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -06/13/12

    by , June 12th, 2012 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45 3:30
    1 X 100 2:00 1:45
    Three rounds. Round 1 intervals left, 2&3 right.

    8 X 50 kick 1:10
    1 X 100 swim -

    1 X 50 1:00
    1 X 100 2:00
    1 X 150 3:00
    1 X 200 4:00
    Four rounds, all choice.
    Round 1: 50 is fast
    Round 2: 100 is fast
    Round 3: 150 is fast
    Round 4: 200 is fast

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
    Swim Workouts
  3. Tuesday, 6/12/12

    by , June 12th, 2012 at 01:27 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I did not swim Sunday but instead did a 4 mile hike in the mountains. Yesterday I did a very short swim, about 1200 meters.

    Warm up (800) 300 swim as 150 free/150 back
    4 x 75/1:30 build to strong - all free
    8 x 25/30 Alternate 25 drill - 25 strong

    Set #1
    Pull/swim: Back (400)
    10 x 25 back with paddles only/40
    6 x 25 swim strong with fins/30

    Set #2 OW Skills (400)
    400 meters free, practicing sighting

    Set # 3: Swim/kick (no fins) (600)
    12 x 50/1:30
    AFAP for 12-15m, cruise to wall/ 25 streamline kick
    - did 4 x fly-back free
    - tight streamlines and quick breakouts

    Warm down
    200 smooth

    Total: 2400 meters

  4. 06.12.12 - Tuesday workout #10

    by , June 12th, 2012 at 09:41 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool heater is back on full blast . Didn't check the temp but it was much warmer than yesterday. Not great for the workout we did today.


    400 Warm up

    3 x 100 - 1:25 (Optional stroke - I skipped the option)
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (2nd 100 optional - I did it!)
    1 x 100 - 1:10 (made it!)
    50 Easy

    3 x 100 - 1:20 (Optional stroke - I skipped the option)
    2 x 100 - 1:15
    1 x 100 - 1:10
    3 x 100 - 1:15
    2 x 100 - 1:10 (2nd 100 optional - Skipped second 100)
    1 x 100 - 1:05 (made it!)
    50 Easy

    3 x 100 Fly - 1:40 (made 1:35's)
    2 x 100 Free - 1:35
    1 x 100 Free - 1:30
    3 x 100 Free - 1:35 (Optional IM - just did free)
    2 x 100 Fly - 1:30 (1:25, 1:33 - burned out on second one)
    1 x 100 Free - 1:25

    200 Cool down

    (4300 Total)
    Swim Workouts
  5. Lactate production day a success

    by , June 12th, 2012 at 08:51 AM (Mixing it up this year)
    Even though I did not feel as good as Monday I still felt better than I have. My kick seemed much stronger and has come a long way.

    300 free
    8x50@:10RI 25 kick + 25 drill 2 each stroke
    4x50@:10RI V sit scull + 25 dolphin kick rotating
    100 EZ

    Rest w/fins:
    8x50@1:00 odds burst SDK + fast breakout + cruise
    evens burst + fast breakout + 8 fast stroke + cruise
    50@1:30 EZ
    2x50@2:00 @100 pace went 35, 33
    50@1:30 EZ
    2x50@2:00 kick @ 100 pace went 40, 39
    2x50@1:30 EZ
    100@2:00 AFAP went 1:11
    2x50@1:30 EZ

    4x50 from dive good breakout fly then EZ free

    Total 2200 meters
  6. Workout 06/11/12: noon

    by , June 11th, 2012 at 10:59 PM (Maple Syrup with a Side of Chlorine)
    100 FR/100 BK/100 drill (Fly and BR)

    go two times through:
    500 Free on 6:30
    4 x 50 IMO on :50
    4 x 50 Quarter's Strong FR on :50

    200 loosen and out
    (Solo/Rec/2300yds/35 min)

    I was able to sneak out of work early today and get in for a swim before lunch. GregJS was there so I got to say hello - haven't seen him in weeks. I'm going to take up his offer to kayak for me at a resoviour between our towns next week (if the weather holds) - thanks again, Greg.

    I had wanted to do this set three times, but the clock did not allow for that. My aim was to mix a strong distance swim with some peppier 50's (kinda like the middle of a longer race when you want to pass someone). I actually descended the 500's, going 6:13 first then I really put effort into the second one, going 6:02. After that, I puttered around the house, moving some of the summer furniture outside and mowing the grass.

    It has been a crazy week with working extra to get time off for my daughter's graduation this Friday. I plan to keep doubling up one or two days a week for the next two weeks heading into Kingdoms swim. I dropped weight lifting last week (even though I haven't really blogged about that aspect in a while). Might try to play one more game of basketball, but since that has moved outside and my chances of getting hurt will increase, I will likely drop that until they head back inside.

    As promised, here is a pic of my daughter and her friends. Emma is wearing the green dress - don't know where she gets all that craziness from ...
    Click image for larger version. 

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    Bible study tonight with the men's group, then my last long day tomorrow of work. Planning on a swim in the Berkshires on Wednesday night after a meeting at the corporate office - if the weather holds out this week ....
    Oh, I also updated my Charles River race report with my official time and a link to a picture album I have on facebook if you want to check it out.

    Updated June 12th, 2012 at 12:12 AM by rxleakem

    Swim Workouts
  7. Monday, June 11, 2012 5:00am & 5:00pm

    by , June 11th, 2012 at 10:48 PM (Fast Food Makes for Fast Swimming!)
    The morning workout wasn't much, just a semi cool-down swim from the meet on Saturday. I hit it harder in the afternoon.

    A.M. Swim

    5 x 100 Free @ 1:30 (1:15s)
    5 x 100 Free Pull @ 1:30 (1:15s)
    10 x 50 Kick w/ board @ 1:00 made 'em

    1/2 hour of talking with the teammates and watching them swim.
    1500 Yards


    P.M. Swim

    2 Rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    Main Set:
    10 x 150 Free - cruise the first 5, then descend and make it
    • @ 3:00 (went 1:45)
    • @ 2:50 (1:45)
    • @ 2:40 (1:45)
    • @ 2:30 (1:45)
    • @ 2:20 (1:44)
    • @ 2:10 (1:42)
    • @ 2:00 (1:42)
    • @ 1:50 (1:39)
    • @ 1:40 (1:37)
    • @ 1:30 (1:34)
    I knew I wouldn't (probably) be able to make the final 150 on interval, but I set that interval as a 100% "Go for it" swim at the end. I had fun with this set. Oh yeah, had my drag suit on like always.

    100 EZ float

    8 x 50 Free (moderate/EZ by 25s)
    2 @ :45, 2 @ :50, 2 @ :55, 2 @ 1:00

    3000 Yards

    4500 Yards for the day

    I still have to try to keep myself in shape for my 1500 that I (for some reason) signed up for a month from now in a USAS meet. I should be fine.
  8. Quick Weights Workout

    by , June 11th, 2012 at 08:58 PM (Elise's Fitness Fun)
    Not much time yesterday, but got in an upper body workout:

    Warm-up: 5 minutes on treadmill

    Bench: bar x 10, 3 sets of 105 x 3

    Hi row: 90 x 10, 3 sets of 120 x 5

    Military press w/dumbells: 2 sets of 15 x 10

    Lat pull-down with cable: 2 sets of 85 x 10

    Hammer curls: 2 sets of 15 x 10

    Leg/knee lifts: 2 sets of 20

    Followed with 1.5 mile walk

    Today did another brisk 1.5 walk. Hoping to swim and bike tomorrow.
  9. Doubles today, while the weather permits! 06/11/12

    by , June 11th, 2012 at 06:20 PM (Workout Swimmer)
    Expected rain today, as all weekend. It was fitting, as we buried my kitty on Saturday. $850 later, she was still going down hill, poor thing. It was so hard to say goodbye, but it was honestly not hard to euthanize her, which, in retrospect is rather surprising, but I knew she was in incredible pain, and she was going to die, most likely before the weekend was out anyway - I saw no reason to prolong her suffering. I will miss her. My legs most definitely are infected from her biting & scratching (inflicted immediately after she was injured while I tried to help her) despite the Augmentin, and the bruising is quite spectacular & more than I expected -- but I don't mind, and I would do it again in a heartbeat.
    So anyway, had the day off & decided to swim doubles if the weather permitted - and it did.
    5500 LCM this AM w/ATAC & 2600 SCY at lunch with the "lunch bunch"
    800 back/free by 50's; 100 easy
    800 Pull; 100 easy
    2 x 400, stroke, alt strokes by 100's; 100 easy
    4 x 200 stroke/free by 50's; 100 easy
    8 x 100 pull on 1:40 (nice interval, 20 sec rest on most!!); 100 easy
    10 x 100 kick on 2:15; 100 easy
    200 cool down

    Lunch workout
    20 x 50 on :50 & 1:00, 5 each SKPS
    Ladder by 25's up to 150, repeat the 150 & come back down!
    8 x 50 kick on 1:00
    100 cool down

    Grand total for the day: 8300!
    Yes, I truly am an animal, I admit. I'm sure I will pay for this tomorrow!!
  10. Monday, June 11 2012

    by , June 11th, 2012 at 05:53 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center

    Air temp of 88, LCM pool at 84, 85% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ

    *Set 1*
    1x1000 FR DPS

    *Set 2*
    20x50 FR on :50
    • did 1-8 @39, 9-14 @38, 15-20 @37

    *Set 3*
    1x1000 FR with paddles

    EZ 200 FR

    Today was the first day of a one week swim camp at FGCU so the LCM pool is only available from 11a-2pm this week. For whatever reason, the water temp was way too warm at 84, and in addition, I simply had no energy and strength to make any real effort today. Had enough after 3000 LCM, and got out - no point to struggle further.
    Swim Workouts
  11. Monday, June 11

    by , June 11th, 2012 at 05:38 PM (The FAF AFAP Digest)

    45 minutes of RC exercises and stretching

    Monday: Swim/LCM w/Susan @ Rockville

    Warm up:

    500 various
    8 x 50 w/fins
    -- 20 UW + 30 drill

    Main Sets:

    16 x 50 w/fins @ mega rest interval
    odds = backstroke @ 100 pace
    evens = EZ free or DAB

    16 x 50 no fins @ mega rest interval
    odds = backstroke kick @ 100 pace, 16-17 SDKs off the wall
    evens = EZ DAB

    50 EZ

    4 x 50 w/parachute
    -- 2 breast, 2 free

    50 EZ

    Total: 2800 m

    30 minutes of RC and scapular stretching


    I felt like I got a real quality workout in with Susan at Rockville today. Because school is out in MD (not here yet), there were no backstroke flags at one end and there were fewer lanes. We managed fine, but opted not to do a 100 AFAP back. But I think the 50s were good training for that event. My quads were burning on the finless kick set. Hoping to do another 45 minutes of RC and stretching later today. Tomorrow is PRP after a swim.

    I am really glad to be getting some LCM training in. Last year, my 2 week vaca in June + no LCM did not bode well.

    My kids are very excited that their cousin (19) made the Olympic team in kayaking! There is only one slot and she won it in a tie breaker. Nice article in the Post.

    Updated June 12th, 2012 at 05:25 PM by The Fortress

    Swim Workouts
  12. Mon June 11th 2012

    by , June 11th, 2012 at 04:19 PM (Ande's Swimming Blog)
    Mon June 11th 2012

    Sat Jun 9th trained LCM
    Sun Jun 10th did not train

    LCM Nats are 3 weeks & 4 days away
    I'm going to train hard through this Fast Friday then start to rest & get ready to race
    2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:03ish
    swam with Jim, Larry, Keith, & Nate
    Beside Tyler, James, Kellie, UT swimmer Alex Hooper

    Warm Up (LCM)
    assigned 4, 3, 2, 1
    did 900

    Main Set (LCM)

    800 fr 70%
    held 1:25's

    4 x 50 on 1:00
    4 strokes fast

    400 fr 75%
    held 1:20's

    4 x 50 on 1:00
    8 strokes fast

    200 fr 80%
    went 2:30

    4 x 50 fr on 1:00 with 3 breaths

    800 fr 70%
    held 1:20's

    4 x 50 on 1:00
    4 strokes fast

    400 fr 75%
    went 4:58

    4 x 50 on 1:00
    8 strokes fast

    200 fr 80%
    went 2:26

    4 x 50 fr on 1:00 with 3 breaths

    ~ ~ ~ ~ ~

    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
  13. Sarasota Y Sharks Masters 5:30 AM Workout -06/12/12

    by , June 11th, 2012 at 03:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    The Sharks swam great at Bumpy Jones Meet last weekend! Just over three weeks to Omaha.

    WARM UP:
    2 X 100 2:00 1:45
    2 X 200 3:30 3:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    4 X {3 X 50 1:15
    All choice.
    Within each round, #1 and #2 swims are moderate, #3 @ 100%.
    Blocks optional on #3 swim only.

    5 X 200 pull 3:20
    Descend 1-3. Hold #3 pace on #4 and #5.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Workout 06/11/12: morning

    by , June 11th, 2012 at 02:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 B K/200 RIM drill

    10 x 50 kick on ~ 1:00

    4 x 200 FR Pull with buoy on :15 sr
    1 x 200 IM-ish

    4 x 75 FR on 1:00

    50 EZ
    100 IM for time (1:13.47 - ouch)
    50 EZ 100 loosen and out
    (Solo/Rec/2600yds/50 min)

    The Tri-train did not pull into station this morning, so I just departed for the journey on my own. I plan to swim again at lunch. The weekend was almost a blur - worked, went to the drive-in's Friday night, Emma's Senior Ball after work on Saturday (I'll put up a picture when I get to the computer tonight), and yesterday I put motorcycle riding on hold to work around the house.

    Of note, there have been three motorcycle fatalities in the past week in my neck of the woods. I do my best not to be an idiot when riding, and these serve as a reminder that I need to always be processing what is happening around me while riding. I think the higher number is due to Americaide wrapping up last week and lots of folks (like, 2,000+ bikers) heading east to Laconia, NH, for the rally there during the next 10 days or so.

    REMEMBER TO LOOK TWICE FOR BIKES, no matter what you're driving.

    Updated June 11th, 2012 at 06:18 PM by rxleakem

    Swim Workouts
  15. End of LCM season

    by , June 11th, 2012 at 12:27 PM (Chowmi's Blog)
    Well, here's how I did:


    That was pretty sucky, but boy did it hurt! Plus, quite painful without a turn! Nowhere to hide in LCM!

    So this "season"
    28.84 yesterday
    28.6 in april
    28.5 in jan

    Last year:

    2 Years before:

    I attribute my slowingdownedness to:
    1. Focus on P90x instead of swimming;
    2. Lack of swimming consistency, specificity
    3. Lack of LCM conditioning

    The question is, what am I going to do about it?

    To address #1:
    From now to Dec, transition focus back to swimming, with P90X workouts and other dryland exercises worked around my swimming. Actually, I have 2 weeks left of my "90 day" cycle, so I will finish those, take pix, and that actually co-incides with leaving to watch Olympic Trials, so it will be a natural and convenient break!

    To address: #2:
    See #1. Plus, who really cares about LCM anyway. Outdoor swimming has never been my favorite. One less bug down my suit.

    To address #3:
    See #2. On the cost/benefit continuum, it is just not worth going to LCM workouts unless there are dedicated sprint/distance lanes. DAMM stopped Sunday AM year round sprint, and that is a very likely cause of results this year - so I simply stopped going. In past years, I went most Sundays year round, and then one summer dedicated 1 weeknight on sprint nights in the summer. That made a huge difference and multi sub-28 times. Without that critical specific training, it is like a different sport once reaching the 25 meter mark.....

    Next up:
    Just maintain swimming the next 2 weeks, do my P90X, crunch time to drop last 2 lbs, and then Great Wolf Lodge, then to Trials. I will modify workouts for sprint/sprint conditioning/specific drills. I'd like to start my SCM/SCY season ready to go sub :30's in workout from a push. That is a very aggressive goal, since i've never done that. But with last weeks 33 33 31 31 31 31 30, it is entirely possible, but I have to actually try pretty hard! That element I am willing to go out on the cost/benefit continuum.

    I saw Prometheus yesterday. Unfortunately for the likes of Ridley Scott, you can never one-up the original Alien. It's like M. Knight Shalaman never being able to one-up The Sixth Sense. It was one of those defining movies in history of how to make a sci fi horror movie and the forumla has worked countless times. (Crew goes out somewhere looking for something/accidentally gets sent somewhere/lost. Cryosleep is a must. Wake up from cyrosleep and weaker characters puke; stronger ones immediately start pull ups, push ups, etc. Next stop: Mess hall. Food is always bad and made fun of. Further character introduction and very quickly size up who's who. Get to planet/destination and immediately begin touching, tasting, smelling, and bringing back stuff that leads to the demise of nearly every crew member, one by one.

    Ahhh, I never get tired of these movies. It's like the Halloween/Friday the 13 of horror movies.

    It's like Avatar. Gotta see it for just seeing it on the big screen, but you have to carefully power down your mind to about operating life sustaining activities only. (And to conduct peristalsis for the popcorn, slurpee, and raisinettes/milk duds/sour patch kids, plus the repetitive arm motion to get the food up there.

    Think (or rather, don't think too hard) of it like how George Lucas finally says that the technology is now available to do what he couldn't do in the original Star Wars, and then makes a totally pictureque and visually stunning Star Wars episode I, puts in not-too bad acting, but a profoundly deficient script and story line. One thanks goodness the tech wasn't available back then, or else maybe he would have written out "Luke, I am your father!"

    But, it is still worth seeing. I amazed my girls and chowsh with my knowlege of the entire Aliens series. You just have to go in knowing it's never going to be up there with the original in terms of originality, but it is still worth seeing. You also have to poke fun at all the ways they break the rules of what NOT to do in a scary sci fi adventure. I wish there were more Commando type scripts and storylines. Where you can really root for the characters because they aren't so cliched stupid.

    I can't wait for the sequel!!
  16. 06.11.12 - Monday workout

    by , June 11th, 2012 at 10:16 AM (Pete's swim blog)
    Led lane w/ Ray and Katie in between Dave and Dave (right side) and Dave and Kieth (left side). Consolidated workouts/lanes to accommodate a larger than usual crowd today. Felt pretty cruddy from sinus congestion that won't go away. It was mostly a problem w/ backstroke but I was struggling to get oxygen all through the workout.


    400 Warm up

    4 x 125 - 1:45

    5 x 300 - 4:30 25 of each 100 stroke
    200 Easy
    5 x 200 - 3:00 Odds IM, evens free
    200 Easy
    5 x 100 - 1:30 (did 1:07s-1:08s, last one raced Dave for a 1:05)
    10 x 50 - :50 Descend

    200 Cool down

    (5000 Total)
    Swim Workouts
  17. relief for a day!

    by , June 11th, 2012 at 08:39 AM (Mixing it up this year)
    My lower back has been such an issue for so long and today is starting out great for once! I forced myself thru a very painful set of 3x20 reps of sit-ups on the ball and then 3x10 rep of back extensions on the ball. It hurt bad at first, I could hear loads of crack, crack, crack with every move but then it all just felt better and got easier.

    Later I did my upper body weights and then went to bed. I have an air bed and I lowered my setting to 35 instead of 45. So it was saggy is my estimation, but this morning the pain was minimal, that best it has been in a long time.

    I did not get nearly as much done today but what I did do was quality.

    400 free
    4x(25 scull + 25 drill)@:15RI
    4x(25 UW + 25 dolphin kick on back)@:30 RI w/fins
    4x50 torque drill w/paddles
    100 EZ

    5x100@:45 RI from block as 15m fast breakout 10m scull 15m fast swim 60m EZ
    Odds free evens fly for the fast parts
    100 EZ
    2x(25 AFAP + 25 EZ)@2:00
    100 EZ
    50 AFAP went :38
    150 EZ

    Total 2100 meters

    I also forgot to mension on Saturday at Marshalls I found 2 Tyr Durafast suits in my size for $15. WOOT! WOOT!

    Updated June 11th, 2012 at 08:47 AM by Donna

  18. Sunday, June 10 - Back in the Water

    Hadn't swam since hitting a wall Wednesday. Men's group on Thursday. Got up Friday and went back to bed. Drove to the pool Saturdy morning, but it was closed. Then after working on a Habitat for Humanity House from 8 to 4 was too tired to swim Saturday evening. So went to the pool after church today. It was a madhouse - the outdoor pool was closed. 4 lanes were open for lap swim and there were two to a lane and then there were 30 plus kids in the other part of the pool. Oh well, at least I got a swim in.

    5x100 on 1:45
    3x200 on 3:00
    5x100 back pull on 1:35
    2x200 free on 3:00
    5x200 back pull - 2 on 3:00, 3 on 3:15
    100 kick
    3x200 free on 3:00
    5x100 free pull on 1:30
    5x50 back pull on :50
    5x50 free pull on :45
    100 kick
    5x100 on 1:45

    5300 yards

    Some of my speed was back , but still feel sluggish in the water.

    Looking to hit 300 miles on Tuesday.
  19. Weekend beach swims

    I had a couple of nice swims at Brighton Beach this weekend. Saturday I planned to arrive early—I brought my orange swim buoy buddy with me to so that I could bring my valuables with me (such as they are, I don’t bring much to the beach), in case there was no one on the sand to watch my bag. It happened that John and Rondi had the same idea about getting an early start, and we all arrived on the same train, a bit before 8:30. There were no other CIBBOWSers out yet, just a small group of triathletes. It was overcast and a little chilly, but I just wanted to be in the water, so I packed up my buoy and hopped in, heading to the pier. There was some current against, but the water was relatively flat and very easy to swim in, and I enjoyed my journey out past the Wonder Wheel and the other Coney Island rides. Every once and I while I would hit the trailing dry bag at the end of my stroke, and I could feel it bouncing around behind me some when there were swells, but I didn’t mind swimming with it. That was good to know—this swim was a test run for bringing it out on weekdays for an early morning swim.

    Unfortunately in my haste to get in I had forgotten to put on lube, so by the time I arrived at the pier I was getting a little chafed. The trip back to my starting point was quick with the current though, and once there I stopped and put on some lube before continuing on. By this time there were other swimmers gathering on the beach, so I said some quick hellos and dropped my dry bag off before heading out towards the white building. By this point the current had gotten pretty strong—I could feel myself being carried by it as soon as I got in—and so the trip out was very quick. The trip back was really enjoyable—I really like the feeling of swimming into current, for some reason—and I felt stronger than at any other point in my swim.

    When I got back to Grimaldo’s chair there were a ton of CIBBOWS folks milling around—nice to see so many friends out! There were also two large groups of triathletes, probably about 80 altogether, most in full wetsuits. They seemed to be doing their first open water swim of the season, and were mostly practicing getting into and out of the water, and swimming around a feed buoy that was anchored about 20 yards offshore. (The feeding buoy was actually there for a long swim a friend was doing—I had tried to help anchor it when I stopped mid-swim—but with all the triathletes around I don’t know if she was able to get anywhere near it!) I was worried that with so many bodies congregated in one area running into people might be a problem, but iit didn’t turn out to be, at least for me.

    After enjoying a quick yogurt on the beach I got back in and did a quick mini-loop, to the Wonder Wheel and back, before packing up and heading home on the subway. Today I went back for more—just a loop, in sunny weather this time. The water is still refreshingly cool at Brighton—about 65 degrees, and there are a ton of crabs out in the water. After today’s swim I stayed in for about 15 minutes just watching them. It was nice to enjoy a Brighton weekend again—feels like I’ve been away a long time!
  20. Sunday June 10th - Weights

    Immediately after swimming

    Body weight (165 lb.) + 15 lb., 10 sets of 3

    Wide-grip overhand cable rows
    80 lb. 1 set of 10
    90 lb. 4 sets of 10

    My weight is back to where it was the first week of January just after I started swimming seriously! This is a good thing because I was slightly concerned when it got down to 154 in April (I am 6' 3").

    Updated June 13th, 2012 at 12:21 AM by eric.carlson

    Strength Training and Dryland Workouts