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  1. Hair

    by , June 14th, 2012 at 12:43 AM (Chicken's Nuggets)
    2 weeks out from 8 Bridges!! I took my miserable, sore, impinged shoulders to Ohio St late this afternoon for a change of scenery.

    The water was much warmer than it had been at The Point the previous day, measuring about 67 in the ankle deep bit by the shore.

    That wasn't the only difference though. After a few strokes I felt something tangled around my fingers. It felt like a long hair in the pool.

    HAIR!!!!!!!!!!!!!


    [nomedia="http://www.youtube.com/watch?v=7dyl0j3WU6Y"]Hair - Song Hair - YouTube[/nomedia]



    It wasn't hair.

    it was weed. But it felt like hair. Yuk.
    After 3 miles I was covered in it. It was wrapped around my neck and in my suit.
    Long, beautiful hair. Now I'm hairy high and low. Don't ask me why...give me down to there hair. Let if fly in the breeze and get caught in the trees.

    Updated June 14th, 2012 at 12:54 AM by Chicken of the Sea

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  2. Workout 06/13/12

    by , June 13th, 2012 at 11:04 PM (Maple Syrup with a Side of Chlorine)
    Drove to Monterey this evening to join the PaceMakers for their Wednesday evening OW swim. Not California, silly, but rather Massachusetts (a much more reasonable 80 minute drive.

    I arranged with Brent to carpool, as he works on the way to Lake Garfield and is also doing the Kingdom Swim. Great to get the chance to know him better, and prove that I can get lost even while following the GPS with someone besides my wife in the car.

    Meet Bill and a total of five others for a swim in this gem of a lake: 70.5 degree water, visibility ten feet, and buoys making key sections throughout. I tried out my new Safe Swimmer orange buoy and found no problems with it at all, actually having to stop from time to time to make sure it was still attached! I had my sandals, shirt, shorts, keys, and phone secure and dry the whole swim.

    We swam to the big rock after the dogleg, stopping a couple of times to regroup before meeting two of the late-comers on the return trip. We went at a leisurely pace, enjoying the full blue canvas dotted with fluffy white clouds above the small chop and glistening evening sun of the surface. Not a boat to be seen, but plenty of birds sailing through the air and singing to us. Glorious Creation!

    All told, a great 2 mile swim in 70 minutes, followed by a small potluck if bbq chicken, fresh greens, potato salad and Tabouli, and some cookies! Some goof from Vermont only brought granola bars, but he seemed to get the hint that more is expected next time.
    Click image for larger version. 

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    Tags: berkshires
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    Swim Workouts , Open Water
  3. 6/13/12

    300 w/bouy and snorkel
    200 IM drill

    4 x 150 @ ?? I forgot
    --25 stroke drill, 25 stroke swim, 100 free build
    4 x 150 @ 3:00
    --100 dolphin kick on back, 50 sprint

    4 x 500 broken at 500 pace
    --200 off the blocks @ 3:25
    --100 @1:40
    --100 @1:40
    --50 @ 55
    --50 off the blocks @ 1:30

    4 x 50 @ 1:10
    --25 sprint, 25 tarzan drill

    200 w/d
    --100 back, 100 free


    4100

    I have not been in the pool to practice in a little while. The intervals were just fine for me to get back into the swing of things. It felt good to be back but I got a little sloppy towards the end. No more breaks if I can help it.
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  4. Wednesday, June 13

    Took yesterday off to rest and limited my workout to 60 minutes today - just enough to reach 300 miles for year to date. Felt better but still swimming 5 to 10 seconds slower per hundred. Tried D. Berry's advice to work on speed first and do longer swims.

    5x200 Free on 3:15
    10x50 Free on :45
    10x50 Back on :50
    5x100 Free on 1:30
    8x150 Free Pull on 2:10

    3700 yards
    60 minutes
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  5. Wednesday 06/13/12

    by , June 13th, 2012 at 07:11 PM (Workout Swimmer)
    Feeling out of kilter today - I think the Augmentin is messing with me - felt like my behind was on the bottom of the pool - but we swam anyway.
    500 back/free by 50's
    500 P
    500 kick (locomotive) w/zoomers
    5 x 100 IM (even tho it was LCM) on 1:45
    6 x 150 stroke/free/stroke - actually I went back/breast/free - don't remember the interval, lol
    100 easy
    6 x 50 free on :50
    6 x 50 kick on 1:10
    6 x 50 pull on :50
    6 x 50 stroke on 1:00
    500 ladder by 25's
    700 ladder pull by 25's
    100 easy
    Total: 5500

    Played w/the grandkids in the activity pool this afternoon. One would think this was a nice thing, but I find that my oldest grandchild (at 7 1/2) cannot swim. She is barely what one might call "comfortable" in the water. I am shocked & appalled - her mother was a nationally ranked synchronized swimmer & competed on the high school swim team as well (my daughter). Her father, however, does not know how to swim. (This I was told in confidence by my younger daughter.) How they can neglect the education of their children this way I do not understand. I suppose all four of them will be non-swimmers. My younger daughter has a 16 month old - she already swims - go figure - and her mother was a gymnast, not a swimmer. Lord help me.

    Updated June 15th, 2012 at 09:55 AM by Celestial

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  6. Wed., June 13

    by , June 13th, 2012 at 05:30 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 20 min
    power wheel roll outs, 2 x 25
    flutter kicks on bosu, 100
    back extensions w/plate, 25 x 3 x 15
    explosive leg press, 150 x 3 x 10
    altitude drops, 3 x 5
    TRX squat jumps, 3 x 5
    resisted track start jumps, 40 x 1 x 10
    med ball slams 2 x 10


    Yoga, 30-35 minutes


    +++++++++++++++++++++++++++

    Just more core & plyos today. Wanted to do a wee recovery swim, but no time with stuff to do all day long. I did get my yoga/stretching in. I kind of miss bikram. But I suspect my 30+ minutes of customized yoga (a mix of bikram, vinyasa and stretches I like) is probably better for my swimming without so much wear and tear on the legs. Doing things that are only good for racing doesn't seem like a sustainable lifestyle though. I want to mix it up again in July and August.

    So glad Water Rat is kicking ass at Worlds! FINA will want him to pee in a cup soon. I haven't heard a peep from Speedo lately. Well, except that his triathlon was "20 minutes of glory and then pain, suffering and humiliation." Should I put that part in bolded red?
  7. Wednesday, 6/13/12

    by , June 13th, 2012 at 04:54 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Warmup (850)
    300 free & back
    8 x (25 drill + 25 kick) @ :10 -15 sr
    - 2 of each stroke
    4 x 25 torque drill w/paddles @ 1:00
    50 EZ

    Speed sets: (1350)
    8 x 50 burst + cruise @ 1:10-1:20
    - rotated fly-back-free
    50 EZ

    1 x 100 AFAP - went 1:17
    100 EZ

    2 x through:
    -- 1 round free/1 round back
    1 x 25 @ 100 pace + 25 EZ @ 2:00
    1 x 25 AFAP + 75 EZ @ 3:00
    1 x 50 AFAP + 100 EZ @ 5:00 - 50 free = 35, 50 back = 40
    (was going to do a 3rd round kicking but ran out of time)

    100 EZ

    Total: 2200 meters
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -06/14/12

    by , June 13th, 2012 at 02:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    Omaha starts three weeks from today. Consider today day 1 of the taper.

    LCM
    WARM UP:
    1 X 250 4:15 4:15
    1 X 150 2:45 2:30
    1 X 100 2:00 -
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 free 2:15
    #1-7: swim @ 80/90%
    #8: swim @ 100%
    #9-10: swim down easy

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim -

    8 X 50 1;30
    Choice stroke.
    Swim @ 80/90%
    IM'ers: 2 of each stroke

    2 X 100 easy 2:15

    4 X 50 1:30
    25 sprint/25 easy
    Blocks optional

    WARM DOWN: 4 X 50 easy 1:00

    3500M
    Categories
    Swim Workouts
  9. Wednesday June 13th - AM swim

    At home with Susan.

    Warm-up (1300)
    100 easy
    2 x
    * 2 x 50 @ 1:00 drill
    * 1 x 200 @ 3:20, 3:00
    * 2 x 50 @ 1:00 drill
    * 2 x 100 @ 1:40, 1:30

    Set I (1000 set / 2300 total)
    3 x 100 @ 1:30 dolphin kick w/mono fin on back
    4 x 50 @ 1:10 kick with board, 25 easy + 25 AFAP
    4 x 50 @ 1:30 w/fins 25 underwater SDK + 25 easy dolphin on back
    3 x 100 @ 1:30 dolphin kick w/mono fin on back

    Set II (1400 set / 3700 total)
    12 x 100 free
    - 2 @ 1:45
    - 2 @ 1:40
    - 2 @ 1:35
    - 2 @ 1:30
    - 2 @ 1:25
    - 2 @ 1:20
    - went 1:14 - 1:16 on all

    4 x 50: active recovery on :45, :50, :55, 1:00

    Wrap-up (300 / 4000)
    4 x 50 @ 1:30 hypoxic, made them all without any breaths
    100 easy

    ** 4000 yards **

    ************************************

    I was surprised and pleased to make it through the mono fin kicking without cramping today, and also surprised but not as pleased to find that I had rubbed the skin off in several places on both feet. Oh well, I would rather have calluses (eventually) than incessant foot cramps. I planned to swim the main set, but my legs were wiped out after the kicking and yesterday's squats so I pulled it with just a buoy.
    Categories
    Swim Workouts
  10. 06.13.12 - Wednesday workout #11

    by , June 13th, 2012 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave and Dave.

    SCY

    400 Warm up

    16 x 100 - 1:15 (Option skip #5 and #10)
    50 Sprint
    100 Easy
    We usually do 6 x 50 on :45 to get up to speed for stuff like this. Didn't do that today and I had trouble getting going. I ended up skipping #6 and then held 1:12 to 1:13 for the rest of the set. The final 50 was faster than normal but nowhere near a sprint.

    20 x 25 Kick - :30

    4 Times through
    * 5 x 50 - 1:00
    * 1, 3, 5 Hard stroke (Fly, Bk, Br)
    * 2, 4 Easy free
    100 Easy
    Pretty tired through this whole set. The hard breaststroke followed by hard fly kind of wore me out.

    200 Timed IM Kick - 3:20 (I think this is a personal best)

    200 cool down

    (4150 Total)
    Categories
    Swim Workouts
  11. the old lady showed up today

    by , June 13th, 2012 at 07:41 AM (Mixing it up this year)
    I just couldn't move today. My back on the right side was badly locked up. Oh the pain until it gets loose...

    I didn't feel like this was a recovery day at all.

    400 free plodding thru turns really hurt

    6x50@1:15 25 shooters + 25 cruise w/fins this hurt bad on 1-4 but by 5 I was loosening up

    6x100@2:00 free w/paddles & snorkle the snorkle killed my lungs today but still managed to hold 1:46's
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins

    4x100@2:15 back w/paddles held 1:54's
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins

    2x100@2:30 breast long pullouts held 2:10's
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins

    100 good SDK 12 off walls w/fins then 1 arm drill to continue loosening back
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins
    100 EZ

    Total 2900 meters

    Thankfully I have a massage scheduled for today at noon. I know it will take a few days to get over but the meet this weekend is just because if I don't swim it I don't get to swim at all so the meet is my workout. No tech suit or anything special.
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  12. Tuesday June 12th - PM weights

    Box squats
    125 lb., 10 sets of 3

    Lat pulldown
    140 lb., 1 sets of 10
    160 lb., 4 sets of 8

    Vertical knee raise
    3 sets of 10
  13. Tuesday, June 12, 2012 5:00pm

    by , June 12th, 2012 at 09:39 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    200 Kick w/ board
    300 Free Pull
    200 IM Drill

    Main Set: (borrowed this from T.G.'s blog a week or so ago)

    Go "fast"
    1 x 100 IM @ 1:30 (1:15)
    1 x 200 IM @ 3:00 (2:35)
    1 x 300 IM @ 4:30 (3:51)
    1 x 400 IM @ 6:00 (5:05) ouuchyyyy This one was tough

    100 EZ

    16 x 25 Kick w/ board @ :30 (basically I did a 400 straight kick)

    ---------------------

    2500 Yards

    The IM set took it out of me, and I was unable to add any more on at the end.
  14. Tuesday, June 12

    by , June 12th, 2012 at 04:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 DPK shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 torque drill w/paddles @ 1:20

    Main Sets:

    5 x broad jump off side + squat jump off bottom
    50 EZ

    10 x 25 burst + cruise w/fins @ 1:00
    -- 6 speed play drills, 4 dolphin
    1 x 50 easy kick @ 1:00
    5 x 50 smooth free w/fins & paddles @ 1:00

    10 x 25 burst + cruise, no fins @ 1:00
    -- all dolphin kick on back, 15 SDKs to 15 m mark
    1 x 50 easy kick @ 1:00
    5 x 50 fly drills @ 1:00

    10 x 25 burst + cruise w/fins @ 1:00
    -- 6 dophin kick on belly, 4 fast hands drills
    1 x 50 easy kick @ 1:00
    5 x 50 backstroke w/turtles @ 1:00

    10 x 25 w/parachute @ 1:00
    -- 6 breast pull, 4 shooters on back w/fins (16 kicks to the wall)
    100 EZ

    Total: 3350


    +++++++++++++++++++++++++++++

    I had contemplated doing workout #1 from the HIT forum, [ame="http://forums.usms.org/showthread.php?t=20835"]U.S. Masters Swimming Discussion Forums[/ame], but I knew during warm up this wasn't going to happen. Or at least it wouldn't happen well. My arms were tired from just swimming long course and my quads were tired from yesterday's 400 meters of fast kicking. So I settled for shorter, explosive sets. I have no problem dedicating a day to training for the first 15 m of my races.

    Right after swimming, I went to PRP. This was the worst, most excruciatingly painful session that I can recall. I can't move my arm right now without pain. Short term pain long term gain. At least that's what I'm telling myself. Hope it doesn't kill my sleep tonight.
    Categories
    Swim Workouts
  15. Payback 06/12/12

    by , June 12th, 2012 at 04:18 PM (Workout Swimmer)
    Did 8300 yesterday, so I was not surprised to feel like I was swimming upstream today. To make matters worse, I was swimming solo, with only little old ladies to keep me company (otherwise known as noodlers!) Did a 3000 (LCM) exactly & called it a day.
    600 free/back by 50's
    600 pull with snorkle (hate that thing!)
    2 x 300 kick, 2nd one w/out the board
    8 x 100 on 1:45 alt breast/free & back/free
    8 x 50 on 1:00 - just sort of flopping around - used it as a cool down I guess!

    If I'm crazy enough to do doubles tomorrow, I'm sleeping in on Thursday! Have to drive to Marianna anyway (one hour each way, plus into a different time zone, meaning I get home at 10pm). The problem with tomorrow is I feel compelled to go at lunch. There's this young guy, Frank (about 33yo) who is super fast & one of the four (4) people in Tallahassee who actually goes to meets (occasionally) with me -- so anyway a few weeks ago he does 10 x 250 on the 2:50 (yds) - so on Monday we were doing 3 x 200 - I told him - lets go on 3:00 & you do 250's - I get more rest - he pushes himself, alls good, right? So I notice he's coming in 2:45 on #1, 2:42 on #2 and I told him that I'd bring him cupcakes if he went under 2:40 on #3. Smart alec went a 2:32!! Then kitty died & I kinda forgot about his cupcakes & he had the temerity to actually ask where they were? Geez. Guess I'd better find Susie Homemaker & whip up a batch! My boys will really appreciate any leftovers, I'm sure! And I'll have fun decorating cupcakes!
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  16. Tue June 12th 2012

    by , June 12th, 2012 at 04:17 PM (Ande's Swimming Blog)
    Tue June 12th 2012

    Nats are 3 weeks & 3 days away
    Entered:
    2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05ish
    swam with Jim, Larry, & Paul
    Beside Tyler, James, Chris, & UT swimmer Alex Hooper


    Warm Up (LCM)
    went around 700

    Main Set (LCM)

    2 x 100 fr on 1:25 aerobic

    2 x 50 on 1:00
    odds 200 pace
    evens 5 breaths

    4 x 100 fr on 1:25 aerobic

    4 x 50 on 1:00
    odds 200 pace
    evens 5 breaths

    6 x 100 fr on 1:25 aerobic

    6 x 50 on 1:05
    odds 200 pace
    evens 5 breaths

    8 x 100 fr on 1:25 aerobic

    8 x 50 on 1:05
    odds 200 pace
    evens 5 breaths

    then I got out and missed the last 15 minutes

    ~ ~ ~ ~ ~

    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
    Categories
    Swim Workouts
  17. Tuesday 6/12/12

    Tuesday 6/12

    AM only LCM

    400 swim

    200 drill/DPS by 50

    4x100 @ 1:30 cruise

    Total: 1000

    Comments: Ankle hurt a lot from yesterday's practice (the most I have done since the injury). Unsure whether I will continue to train with the goal of competing this summer, or just rest my foot (I think it is going to need a good 4-6 weeks to be 100%) and keep a decent aerobic base.
    Categories
    Swim Workouts
  18. Monday 6/11/12

    Monday 6/11

    AM only LCM

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

    16x100
    odd @ 2:00 kick/drill
    even @ 1:40 DPS/build

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

    100 EZ

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

    by , June 12th, 2012 at 12:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    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.

    SCY
    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
    Categories
    Swim Workouts
  20. Tuesday, 6/12/12

    by , June 12th, 2012 at 12:27 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.

    Today:
    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

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