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  1. 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
  2. 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

  3. 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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  4. 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
  5. 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
  6. 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.
  7. 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

  8. 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.
  9. 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.
  10. 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.
  11. 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.
  12. 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
  13. 06/02/12: Charles River Swim

    by , June 2nd, 2012 at 08:35 PM (Maple Syrup with a Side of Chlorine)
    Dear Charles River Swimmers, the water quality looks great and we have received permission to hold the race tomorrow. Water temperature is 73 degrees.
    I swam in the Charles River during the fourth one-mile event! Testing out that Dirty Water. Tomorrow we'll see if any strange skin conditions result!

    The race started at 8am this morning, and I decided that I did not want to drive three hours this morning so I stayed overnight in Leominster at a Motel 6 right off route 2. I figured that I had an hour more to travel this morning, so I left at 5 and arrived at the Alewife T station just before 6 to catch the Red Line to Charles/MGH. I got off the train and walked to the Espanade , getting to the registration tent around 6:40am. Oh, did I mention that it was raining? Yep - steady drizzle with some stronger showers the whole morning.

    I checked in and decided to repack my bag before checking it after getting marked up. I took off my sweats and put them into a plastic bag with, keeping only my warmup pants and jacket (and wet shoes) on. By 7:30, I was feeling cold as the wind picked up a bit, shivering and the like. At 7:45 we had our pre-race meeting, and I stripped down to my suit - the field was split roughly in half with folks wearing wetsuits and not, with me not wearing one. I donned my yellow cap marked "3" and headed to the dock with my fellow racers as the gray sky hung low above the skyline to this glorious city.

    "No diving into the water because we don't know what's in there - we don't want anyone landing headfirst into a shopping cart."
    We all hopped in after being warned and enjoyed the warm water, although viability was not much farther than arms reach in the murky greenish water. After treading water at the start buoy for about a minute, the race was started as we took off west towards the Harvard (Mass Ave) Bridge. I noticed that my shoulders were tight, likely from not doing enough kinetic stretches before the event. After rounding the first buoy towards the Cambridge side of the river, we entered into the roughest chop on the course, powered by a steady wind coming out from the city center. The second buoy came much quicker, and after rounding that we made our way on towards the Longfellow Bridge. Here is where the taste of oil and gas entered into my senses, and I flipped over and swam backstroke for about twenty cycles. I was able to increase my stroke rate and catch a small group off the lead after the last buoy, and motored to the finish line.

    I am pleased with how I sighted the race, having only to make two major corrections throughout. I lift my head for a quick sight and rotate my head into a breath, usually every five or six arm cycles, until I get closer to a buoy. One of the things I love about OW swims the ability to watch as a mass of swimmers enters the water, and then take a peak during the race and see arms stroking just above the water. I didn't notice the water falling during the race, but the precipitation never let up. Maybe all of that acid rain helped to counterbalance the river water?

    After the race I made my way back to the tents and sampled some of the vendor's treats before getting some coffee and bagel. Due to the rain there were very few spectators and the swimmers just packed up and headed out shortly after finishing. I walked back to the T with my wet warmups and dried off before going up to the station's platform, as my repacking kept my dry clothes mostly dry. I met some other swimmers (not too many other folks walking around with numbers on their skins) on the train back to the station, and we talked of the swim and our need for a very thorough shower! They laughed as the Harvard stop went by, opting out of joining the master's group there for their Saturday morning practice. I got off at Alewife and took the long, raining ride home.

    So, how did I do? Not sure yet! I forgot my watch, and at the finish only our race numbers were shouted out to the timers. I checked with some of the folks I finished near, but they were fine with just getting to the end point. Once I get the info, I'll update this entry. As for now, I am happy that the event went off and I was able to take the plunge into the murky, I mean, mighty Charles. I would recommend this swim, as it was safe, well organized, and you can join me in 'going where humans should not go' (according to a friend).

    *** Addendum: Results for the swim are up, and I finished in 23min 56sec. If you have the facebook you should be able to see my picture album here (nothing too exciting). ***

    Just a friendly reminder to turn on your lights while driving in the rain for everyone's safety. Oh, let the little ducklings cross the road, too (I did this twice).

    Updated June 11th, 2012 at 11:10 PM by rxleakem

    Masters Swim Meets / Events , Open Water
  14. Friday, June 1st

    My anniversary!!!
    Swam with Ray and Kristi - we each picked a set.

    5x100 on 1:30 warm up
    2x500 on 7:30
    200 free easy
    5x200 on 3:00
    200 back easy
    4x125 on 1:45
    8x75 on 1:15
    8x25 on :25
    5x100 Back Pull on 1:35

    Total 4700 yards
  15. Too hot to swim today but did anyway

    by , June 2nd, 2012 at 03:35 PM (Mixing it up this year)
    The pool water was 87 degrees today down a degree from yesterday when I swam with the kids.

    I started with a speed workout but ended up doing something easy.

    600 free
    4x50@1:15 kick
    4x50@1:30 torque drill
    50 EZ

    8x50@2:00 IM order 25 fast + 25 EZ
    100 EZ

    500 kick w/zoomers every 3rd lap fast
    5x100@1:30 free w/paddles went 1:24, 1:22, 1:20, 1:19, 1:17
    500 free w/snorkle every 3rd lap kick

    total 3000 yards

    next up was my leg weight workout I am going to be sore after this
  16. 06.02.12 - Saturday workout

    by , June 2nd, 2012 at 12:59 PM (Pete's swim blog)
    Swam at HSA with Jenelle, Bob, and Scott. Pool was set up long course. Dave wasn't there to push me so I spent more time focusing on stroke. I led my lane and we went first in-last out so I didn't check any intervals.


    400 Warm up

    300 Free, every third length kick
    300 Free, every thrid length drill
    300 IM Order Down/Free back

    3 x 200 Kick
    200 Free
    200 IM
    200 Free

    300 Pull
    3 x 100 IM Order down/ free back
    4 x 50 IM Order
    3 x 100 Pull

    6 x 50 IM Order
    5 x 100 Free in between each 50

    200 Cool down

    (4600 M Total)
    Swim Workouts
  17. Test Set - Saturday, 6/2/12

    by , June 2nd, 2012 at 12:35 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim back and free
    200 kick on back
    200 pull w/paddles, buoy, & snorkel
    4 x 50/1:00 build
    2 x 25/45 sprint
    50 easy

    Main set
    6 x 100/7:00 all out from a push (didn't have blocks)
    went 1:18, 1:18, 1:17, 1:16, 1:18, 1:18
    Swam easy 100 between each

    Warm down 100 easy

    2400 meters
  18. Friday, June 1, 2012 USAS Day 1 Results Wenatchee

    by , June 1st, 2012 at 09:11 PM (Fast Food Makes for Fast Swimming!)






    That pretty much sums it up.


    Now the extended version:

    Got out of work at 11:00am so I could grab some Taco Bell chalupas for some good meet energy. The warmups started at 12:00noon, originally I was going to get in for the warmups, but I decided that I'd just hop into the deep tank later prior to the first race. I just checked in for the 800 Free and went home to get a few things done first.

    Headed back over to the pool around 2:00pm, my heat for the 400 IM was set to go around 2:40, so I had plenty of time. Hopped into the deep tank and did about 20 lengths of it (the pool is approx. 15 yards across). Felt good, get ready for go time.

    400 IM - 5:23.79 (+0.18 seconds from last year) It's a new LMSC record since I'm "35" now.
    30.68/37.7 (1:08.4)
    43.11/44.6 (1:27.7)
    46.6/48.0 (1:34.6)
    36.7/35.9 (1:12.6)

    That event is just hell in LCM...especially since my back and breast aren't the greatest, and I'm a much better turns/walls swimmer. I usually can descend the 2nd 50 of each stroke in the 400 IM, but today just stunk. I'd say breaststroke was the worst part of the swim, and any breaststroke in LCM doesn't do well for me, as an "all arms" breaststroker.
    The time will put me in the #1 spot on the TT list for the year...but since we're just getting started, I guess that's kinda cheating.

    I did minimal cooldown after the race, about 6 lengths of the deep tank pool. Then I helped the home team with split taking during the 800 Free, since they had anywhere from 4-7 out of the 10 lanes with their swimmers in them. I had two watches at a time, and my swimmers all tended to be about 50 meters apart every time! Grrrr...

    Got a break in the 6th heat with only 1 swimmer, so I was able to get my cap and goggles ready for my race in heat 7. By seed times I was the #2 overall (most of the fast kids were doing the 1500, which I didn't mind at all).

    800 Free - 9:56.43 (best time by 1.5 seconds) also an LMSC record #2 in the TT listings

    32.3/36.0 (1:08.2) (I had to not watch the leader on the first 50, cause he was out fast)
    37.2/36.8 (1:14.0)
    37.5/37.4 (1:14.9)
    37.6/37.6 (1:15.2) 400 - 4:52ish
    38.2/38.2 (1:16.4)
    38.3/38.4 (1:16.7)
    38.6/37.9 (1:16.5)
    38.3/35.7 (1:14.0)
    (last 25 of the last 50 I went into Fly to power actually felt better than the free was feeling at that point from the change of muscle usage!)

    After tonight...I dislike LCM sooooo much, and wish the SCY/SCM meets would arrive soon!
  19. Friday June 1st

    Oregon City Masters, SCM

    4 x 150 @ 2:30 50 swim + 50 kick + 50 pull buoy only

    4 x 100 @ 2:30 100 kick, reverse IM order

    4 x 150 @ 2:30 pull w/buoy and paddles (went 1:54 - 1:58)

    6 x 50 @ 1:15 stroke, 25 drill + 25 swim perfect stroke

    6 x 50 @ 2:00 stroke AFAP (went breast, seven :42s and one :43)
    25-50 active recovery between 50's

    ** 2400 meters **


    I am in Oregon for the weekend to take a fly fishing class with my father and brother in law. We are staying with my sister in Oregon City, so I swam with her team this morning, the Oregon City Masters. Coach Tim and the team were enthusiastic and welcoming. They only have an hour before the lap swimmers kick them out, but we got in a great workout.

    Updated June 4th, 2012 at 10:27 AM by eric.carlson

    Swim Workouts
  20. Friday, June 10

    by , June 1st, 2012 at 06:16 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Swam with Julie and Susan. Jeff joined us for awhile at the end and seemed to do almost an all fly workout.

    Warm up:

    400 various
    -- I went so slow that Julie lapped me and did 500.

    5 x (50 drill + 50 kick)

    Speed Sets:
    -- all on mega rest intervals

    8 x 50
    -- burst to 20 m + cruise

    2 x 50 EZ

    -- Julie and Susan did some 200s and I started on sprint 50s.

    2 x (50 back @ 100 pace + 50 EZ)

    1 x (50 AFAP breast + 50 EZ)
    -- did get a bit lost in the middle and probably negative split it

    2 x 50 EZ

    2 x (50 AFAP fly + 50 EZ)
    -- Susan timed me on the first one and had me at approx 27. But I may have been a tad slower as she was at the other end of the pool and I glided in.
    -- both of these felt really solid though
    -- I need 3 breaths for 50 meters.
    50 EZ

    -- I was just getting ready for an AFAP 50 back when the lifeguard had everyone get out b/c of thunder. We all agreed there was none, at least yet, but he was insistent.

    Total: 2050


    I felt dreadful when I first hopped in. But by the time I got around to the 50s, I felt much better. Sat in the hot tub with Susan for awhile afterward and then dashed off for a massage. I knew I was tight b/c I had slacked off on stretching this week and apparently forgot that I owned a foam roller. Tomorrow is my off day, which is good as I'll likely be at an all day track & field meet for Lil Fort that is a qualifier for regional JOs. She's running the 1500 and 3000 -- not a sprinter like her mommy.

    Updated June 4th, 2012 at 08:32 PM by The Fortress

    Swim Workouts