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  1. Ouch, my aching back! 06/06/14

    by , June 6th, 2014 at 10:02 AM (Trying to Train Smarter, Not Just Harder)
    Serious back pain - couldn't do flipturns - got out, went home, took percocet, called accupuncturist

    600 back/free; breast/free by 50
    4 x 150 pull w/30 sec rest (~2:40/45)
    100 easy

    Total: 1300 LCM
    Categories
    Uncategorized
  2. Monthly blog - beach edition

    by , June 6th, 2014 at 09:58 AM (Pete's swim blog)
    Welcome readers from Sunnyside Beach, Florida. If you don't know where this insignificant half mile strip of beach is, think just west of Panama City Beach. Aside from a few thunderstorms Monday and Tuesday, it has been great all week! Training-wise, this has been a poor time for a vacation. I'm swimming in the Alabama State games in a little over two weeks. They only really offer shorter events and I'll be swimming the 50/100/200 Free, 100 Breast, 100 Fly and 200 IM. Here are my vacation training options:
    - Rest and blow off training. It's a vacation and who really needs to train for sprint events anyway?
    - Drop $8 per day on the local pool in order to get a proper solo workout - there are no masters workouts in Panama City anymore .
    - Train in the ocean... it's free!

    I took the free option and it has been worth it! Well, not for training but for cool stuff to see.

    Monday, the waves were pretty rough. Thunderstorms just south of us in the gulf were driving 3-5 foot waves. It was great for body surfing so I stuck with that. The body surfing was mostly kick work. I tried to take 2-3 good speed strokes to get going but after that I just dolphin kicked to stay with the wave. For a challenge, I started trying to ride waves on my back. That turned out to be quite a bit of fun and was a decent workout for my abs. Later, I walked east a few hundred yards, swam out past the breakers and swam back down to the beach. By then the wind had really picked up and I was tossed around a lot. Visibility in the water was poor so I didn't see too much.

    Tuesday, the waves were calmer but winds/waves were pushing a 2-3 mph east to west current in between the sand bar and the beach. That made getting to the breaking waves a tough task especially for my kids who couldn't keep their feet on the ground all the way out. I decided to swim out past the sandbar and swim east into the waves for a few hundred yards and then swim back. Swimming out was painful and it seemed like it took forever to get anywhere. Sighting in rough water is nothing like sighting on a lake so I ended up taking occasional breaststroke pulls to regain my bearings. Coming back was easier and with the beach on my breathing side, I was able to keep a straighter line.

    Wednesday was much better. Winds were still blowing from the SE so I headed east into the wind and waves. This time, I set off for a full mile up the beach. With calmer waves, visibility opened up and I could see a lot more. I was swimming 10-15 yards off the sand bar in 6-8 feet of water. Most of it was barren sea floor. But as I got closer to my turning point, I suddenly saw hundreds of circular brown objects in the sand. I dove down to get a better look and they were sand dollars. Tons of them all over the place. I've been to Panama City Beach many times over the years and I've known they were out there but never found any. Turns out I was just looking in the wrong place! As I swam back, I found more beds of these creatures closer to my family and I took my kids out to let them see. The only problem on this swim was the jellyfish. I never saw one but I ran into their tendrils several times. A couple times, they would get on stuck on the bridge of my nose or caught in my goggle strap. I considered giving it up a couple time but stuck it out. Can't imagine putting up with a lot more that 2 miles of that.

    Yesterday was by far the best day. The waves calmed down significantly and the sea life began to come out. As I swam east, schools of fish would go past and my splashing would startle stingrays that scurried off into the depths. There were in fact quite a bit more stingrays than I had ever imagined and I was glad there was 8 feet of water between us. I saw dozens of them as I swam along and there were probably a lot more that chose to remain hidden. On my way back, I encountered a few devil rays playing in the surf and about a 2 foot long sea turtle. My swim ended up being more of a sightseeing trip than a workout! Instead of intervals, I just swam along at a moderate pace until there was something interesting to see.

    Only a couple more days left... maybe I'll run into a dolphin today... or a shark (hopefully from a large distance).

    Updated June 6th, 2014 at 10:46 AM by pmccoy

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  3. Sarasota Y Sharks Masters 5:30 AM Workout-06/06/2013

    by , June 5th, 2014 at 12:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will be swimming SCY today only

    SCY
    WARM UP:
    4 x 100 1:40
    4 X 50 descend 1:00
    Two rounds

    1 X 400 kick + 100 swim

    1 X 100 moderate 2:00
    1 X 50 fast 1:15
    4 X 25 sprint :45 #4 on 1:15
    Four rounds, choice

    optional: 1 x 800 swim or pull

    WARM DOWN: 4 X 50 easy

    Updated June 10th, 2014 at 05:09 PM by Editor

    Categories
    Swim Workouts
  4. Week 88 - Thursday

    by , June 5th, 2014 at 10:13 AM (After a long rest)
    Yesterday was a very rainy day in the Detroit area and this morning it was very cool. In fact I don't think I warmed up even by the end of the workout; the water was cold. Despite this it was still good swimming and staying wet. The attendees today were different from yesterday but like yesterday the group were very friendly.

    Warm up
    400 free
    8x50 catchup on 50

    Main set
    600 free on 8mins
    400 free on 5.30
    200 free on 3mins
    2x300 free on 4 mins
    2x200 free on 3mins
    2x100 free on 1.30
    10x50 drill on 50

    Warm down
    200 easy

    Total 3900lcm

    i was holding 1.12 pace throughout the main set. I should have been able to go faster but just could not get loose. Unlike yesterday I had no easy speed. Pretty sure the water temperature was the primary cause. I tried swimming relaxed and not to force things today.
    Categories
    Swim Workouts
  5. Bad back day = BUTTERFLY!

    by , June 5th, 2014 at 09:34 AM (Mixing it up this year)
    Once again I had a bad back day and needed a good dose of butterfly.

    500 free
    500 free kick w/zoomers
    200 torque drill w/paddles

    5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/monofin push the swim went 3:57, 3:31, 3:24, 3:21, 3:10 the swim with the monofin felt great

    300 free w/snorkle
    300 free kick w/zoomers

    Total 2800 meters
    Categories
    Swim Workouts
  6. Wed, June 4th, 2014

    by , June 4th, 2014 at 11:06 PM (Trying to Train Smarter, Not Just Harder)
    Slept in yesterday, still trying to get back to my normal schedule. A whole week of sleeping in and being a slug-a-bed is hard to overcome!
    Terry decided we would do 20 minutes of abs before jumping in, which is convenient since I slept in yesterday & didn't do any at all. Unfortunately, ab work w/out my Bosu ball or any sort of support for my lower back was a big mistake. Now my back is hurting a bit again - bother.

    500 back/free by 50's
    400 breast/free by 100's
    8 x 50 @ :50
    3 x 300 @ 4:30
    100 easy
    5 x 200 @ 3:00
    100 easy
    20 x 50 kick @ 1:10
    100 easy
    Off to work. Total ~4300LCM
    Categories
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  7. Week 88 - Wednesday

    by , June 4th, 2014 at 09:41 PM (After a long rest)
    Today I swam with the Michigan masters team in Dearbourn at the Jack Dunworth Memorial Pool. It's an older pool but in great shape for an outdoor pool in Michigan where unlike Texas they get a winter. The group was small but very friendly and enjoyed swimming with them. I also got a chance to meet and swim with Skip(Frank) Thompson who I have exchanged comments with on the forums and it was very nice to meet him and his team in person.

    Todays workout out was long course quite a bit shorter than I am used to. In fact I almost felt guilty at the end of the workout where I felt like I still had energy in the tank. I felt really strong again today and had a good workout.

    Warm up
    400 swim
    8x50 catchup on 50


    Main set
    4x(200 on 3mins, 100 on 1.30, 2x50 on 45)
    100 easy
    12x50 alternating catchup and finger tip drag on 1min


    Warm down
    200 easy

    Total 3300lcm

    i felt good right from the start today. On the main set I held 2.25s on the 200s, 1.10s on the 100s and 35s on the 50s. In hindsight I probably should have shortened the rest intervals and pushed harder but I felt good. I am still working on little finger hand entry and noticed a reduction in bubbles on my catch today. My turns are also feeling better. It's only taken me about a year to finally feel a difference in both these bad habits.
    Categories
    Swim Workouts
  8. Hangin' with AZTIMM - on flyertalk!

    by , June 4th, 2014 at 04:51 PM (Chowmi's Blog)
    Super long time no post!

    I have been too busy lurking on flyertalk.com to post here. Guess who found me there?!!! AZTIMM!!!! haha!

    I am on a mission to earn mega AA miles. I decimated my current balance due to our Hawaii trip. There was no way no how my husband was going to go economy or even MCE, so I used every squeezy drop of my miles to get us first class.

    Swimming wise, i've just been doing some USRPT, miscellaneous sprinting, lots of fly kick, and stroke work. With no meets to gear up for, i'm just trying to stay in overall conditioning, stroke, and sprint shape so I won't be starting all over again in the fall. We are going to Colorado this month, Pittsburgh next month, and then Hawaii for vacations, so I can't see any reason to get seriously into it for 3 weeks just to take a week off in between each.

    SCM, Baylor Fitness Center
    *Today I went a 28 high/29 super flat 50 free so I was happy with that.
    *My fly has been really coming along. Before zones this year (late March 2014), I could barely do a 37-38 but now I can do that quite comfortably, and push 35's respectably. In my best shape, I could do 32/33's strong 50's fly. I'd like to hold this conditioning and speed going into the fall.

    But the most pressing thought I have is this question:
    Would it be bad form if we traveled 2 in business class and 2 in Economy main cabin extra on our trip to Paris, France in July 2015? My girls wouldn't care about being separated from us, and really, it's not like they are going to get lost on an airplane. I may be short on the miles, and I don't want to wait until I get enough to book the last 2 tickets. I just won't have enough to book everyone business class.
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  9. Wed., June 4

    by , June 4th, 2014 at 04:51 PM (The FAF AFAP Digest)

    Tuesday:


    Was in the gym for a short 50 minute session and spent the rest of the day on my power landscaping blitz.

    Wednesday: Swim/SCY/Solo

    Warm up:

    600 various
    3 x 50 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    4 x 25 burst + cruise @ :45
    50 EZ
    5 x 30 burst + cruise from the blocks
    100 EZ

    1 x 50 fly @ 100 pace @ 1:00
    1 x 50 EZ @ 1:00
    2 x 50 back @ 100 pace @ 1:10
    2 x 50 EZ @ 1:10
    3 x 50 breast @ 100 pace @ 1:15
    3 x 50 EZ
    4 x 50 free @ 100 pace @ 1:20
    4 x 50 EZ

    3 rounds:
    8 x 25 kick w/fins @ :30
    -- 4 fast dolphin kick on back, 4 EZ
    1 x 100 smooth free w/paddles @ 2:00
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3500


    ~~~~~~~~~~~~~~~~~~

    Managed to get myself to the pool today. With my vacation looming, my mind is not terribly in the game.

    Fort Son is home from college today!
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/05/2013

    by , June 4th, 2014 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

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

    8 X 50 1:20--choice
    Descend 1-4/5-8
    #4 and #8 are fast

    6 X 50
    odd: build to race finish
    even: blocks--sprint 25

    $$$$$$$$ RACE PACE $$$$$$$$$$$$

    1 X 100 blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Just not feeling strong today

    by , June 4th, 2014 at 08:29 AM (Mixing it up this year)
    I did not feel like I had any speed today but I seemed to swim ok. It's just a feel for the water I guess. The breast kick hurt at first but my knee loosened up toward the end.

    400 free
    12x100@1:45 free w/paddles & bouy descend 1-3,4-6,7-9,10-12 went 1:44, 1:41, 1:39, 1:41, 1:39, 1:37, 1:40, 1:37, 1:34, 1:39, 1:37, 1:32
    400 free kick w/zoomers

    twice thru
    100@2:15 as 50 fly/50bk
    100@2:15 as 25 fly/50bk/25 br
    100@2:15 as 50 bk/50 br
    100@2:15 as 25 bk/50 br/25 fr
    100@2:15 as 50 br/50 fr
    1 minute rest

    400 free EZ

    Total 3400 meters
    Categories
    Swim Workouts
  12. Workout 06/03/14: evening

    by , June 3rd, 2014 at 11:01 PM (Maple Syrup with a Side of Chlorine)
    Had a great time last night with S'mores at our house for some of the international students and their families. It was funny that as I was getting the fire going the kids were hovering close to the house to gobble up the internet ...



    Spent the day with my wife preparing and putting in the vegetable garden today before the thunderstorms rolled through. I was going to try to sneak off to Lake George for Americade, but decided to make use of the time to work on things around house.

    Masters tonight:

    200 Swim/200 Kick/200 Pull (did extra 100)
    4 x 50 Burst and Cruise

    4 x 125 pull breath control: 3/5/7/5/3 (did extra 100)

    2 x
    - 100 Free on :20sr (did IM, IM)
    - 75 build on :15sr (did Fly, Back)
    - 50 EZ on :10sr
    - 25 FAST (did Fly, Back)

    200: Alt 50 swim/kick: ez/fast/fast/ez
    200 loosen and out
    (Masters/Rec/2400 yds/55 min)
    ------------------------------------
    I always look forward to swimming with the team and catch up with happenings in between swims. I was tired after sweating out in garden, but the water felt great.

    I've been looking at a couple of LCM meets in the region this summer. Jenny Thompson meet in NH in a few weeks, and also a meet at Springfield College (MA). Not sure if either will work, but I have never competed in a LCM pool so the opportunity has my attention.
    Categories
    Swim Workouts
  13. Week 88 -Tuesday

    by , June 3rd, 2014 at 08:37 PM (After a long rest)
    I had a good nights sleep and was looking forward to my swim this morning. I used local places on the website and found a pool just north of Grand Rapids where I was staying at the Rochester high school. The pool was great and since I was a visitor they did not charge me to swim. Even if they had charged me the $2 fee would have been well worth it; the pool was an 8 lane 25 yard pool with good depth, cleanliness and pace clocks. Tom emailed me I a workout and I had a good time. This one was tougher than it looked but with less yardage I felt pretty good at the end.


    Warm up
    10x100 on 1.20


    Main sets
    4x(2x25 AFAP on 30 with a turn, 4x50 kick on 1min fast, 2x100 build on 1.40)
    100 easy
    8x75 on 1.10 swum as catchup, finger tip drag, aeroplane drills


    Warm down
    100 easy


    Total 3600scy


    I felt pretty decent during the warmup. The main set was intended to be swum at a pretty high tempo on everything. The AFAP 25si was holding 13s. The kick I was holding 40s and build 100s I held 57 and 58s. I felt really smooth today with pretty decent easy speed.
    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/04/2013

    by , June 3rd, 2014 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45
    3 X 100 kick 2:30
    1 X 100 swim --

    1 X 400
    50 stroke/50 swim
    Fins optional

    4 X 50 1:20 choice
    Descend 1-4 #4 @ 100%

    4 X 50 @ 85/90% 1:15
    4 X 50 easy 1:00
    Two rounds, choice

    4 X 50
    odd: easy
    even: blocks @ 100%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Distance day

    by , June 3rd, 2014 at 08:29 AM (Mixing it up this year)
    My elbows are causing me issues and I just need a new body all together. This getting old stinks. I did manage an unintentional descend set.

    400 free
    400 free kick w/zoomers

    4x500@8:30 free w/paddles & bouy went 8:21, 8:08, 7:57, 7:51 not intentional

    200 free EZ
    300 free kick w/zoomers
    100 1 arm fly w/zoomers
    100 free EZ w/zoomers

    Total 3500 meters
    Categories
    Swim Workouts
  16. Monday, June 2

    by , June 2nd, 2014 at 10:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    3 x 50 scull w/paddles
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    100 EZ

    10 x
    50 @ 100 pace @ 1:00
    50 EZ @ 1:30

    100 EZ

    8 x 75 done as
    odds = 3 x 25 AFAP kick w/fins @ :30
    evens = EZ

    6 x 25 w/parachute & fins & paddles
    100 EZ

    Total: 3050


    ~~~~~~~~~~~~~~~~~~~~~

    I went to the pool with no workout in mind and feeling slothful and disengaged. With no meet in sight, I am apt to take up another sport! Still, I feel like I got some solid work in. Took a break from USRPT. I like it, but just can't do it every day. Plus, I still like HIT, though it is a more difficult way to train for 100s.
    Categories
    Uncategorized
  17. June 2nd - I've been run over by a freight train

    by , June 2nd, 2014 at 10:13 PM (Trying to Train Smarter, Not Just Harder)
    First ATAC practice in over a week, and of course, the team is out in full force, causing the lanes to be extra crowded with kids who aren't used to seeing an old lady in their lane - and of course, I'm swimming like dog meat. Arggh!
    Survived the "warm up" hour, of about 3000 LCM, and then moved to the "leisure" lanes & did the next 1700 "solo". There was no way I was going to be able to keep 400's on the 6:30 - in fact, today I was lucky to come IN at the 6:30! So I modified it as you will see. Nonetheless, it was awesome to be in the pool, the water was delightfully cool & felt "crisp" if you know what I mean. Weather was beautiful as well, so I have nothing to complain about.

    600 back/free
    2 x 300 pull w/20 sec rest btwn ea
    600 reverse IM - drill/swim/drill by 50
    12 x 50 @ :50, desc in groups of 4
    6 x 100 pull @ 1:30
    100 easy
    4 x 400; swim, back/free, breast/free, pull w/20 sec rest btwn ea
    100 easy
    Total: 4700 LCM
    Categories
    Uncategorized
  18. Week 88 - Monday

    by , June 2nd, 2014 at 08:46 PM (After a long rest)
    I had an awesome Sunday with the family. My wife and I spent the morning working in the garden followed by a swim with my kids. The weather in Dallas was awesome and it was so nice getting stuff done around the yard and spending time with my wife and kids.

    After a long day in the sun we all went to bed early and I felt great when I woke up for practice today.

    Today's workout was long course.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets
    12x200 pull with paddles on 3mins descend 1-4,5-8,9-12. Instructions were to have a big descend hence the send off.
    100 easy
    10 min kick done as 20 seconds fast 10 seconds easy
    4x50 doggy paddle concentrating on catch on 1.15

    Warm down
    200 easy

    Total 4200lcm

    I was under instructions to really descend the 200s and did as instructed going,
    round 1 - 2.25, 2.20, 2.17, 2.16,
    round 2 - 2.24, 2.20, 2.17, 2.15,
    Round3 - 2.24, 2.19, 2.17, 2.12.

    I felt strong the whole way.

    On the 10 minute kick I went just under 600m which equated to a 1.40 average which I was very pleased with. I thought the idea of doing doggy paddle a little odd at first but after Tom explained that he wanted us to work on our catch it made more sense. The challenge I found was not dropping my elbows which was exacerbated because I was told to keep my head up. By the end however I got it and i found it a surprisingly good drill for high elbow.

    I am traveling to Michigan this week and will be training on Rockford tomorrow and then Dearbourn Wednesday and Thursday. Wednesday and Thursday will be outdoor at a 50m pool with the Michigan masters while tomorrow will be short course on my own.

    It's looking like I won't be doing the south central long course zone meet due to the fact that my daughter has a meet on the same dates and her swimming takes priority. Tom mentioned doing an inter squad meet before worlds at our pool which will be good so we can practice our relay starts. I think we will have a very good 160-180 year relay at worlds in both the medley and free relays. We also will have both a medley and free mixed relay so everyone who is going will get the opportunity to do at least one relay. I can't wait!
    Categories
    Swim Workouts
  19. Workout 06/02/14: evening

    by , June 2nd, 2014 at 07:14 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but the weather was delightful when I was able to enjoy it. Today after work:

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull (board/AP/buoy)
    050 100 150
    100 150 300
    050 100 150

    100 easy and out
    (Solo/Rec/1850 yds/35 min)
    --------------------------------

    Campfire and s'mores tonight
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/03/2013

    by , June 2nd, 2014 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    1-4: long and smooth
    5-8: Descend to fast

    3 x 200 3:30
    Negative split

    8 X 50 kick 1:15
    #5-8: 25 fast/25 moderate
    1 X 100 swim

    6 X 50 build/choice 1:15

    3X(start/turn/finish)

    1 X 50 blocks @ 100%
    5 x 50 easy swim down 1:10
    Categories
    Swim Workouts